The Binge Eating Dietitian Podcast

This is the last episode of The Binge Eating Dietitian Podcast 💓. We discuss the reasons why the podcast is ending and what to expect moving forward from me and my services as a dietitian. I also answer a listener question about what to focus on when you have the urge to lose weight but you don’t want to go to an extreme like you did in the past that was unhealthy. Sending so much love. Thank you. Contact me: elena@elenakunicki.com Resources from this episode: Body image coaching from licensed mental health therapist Bri Campos who is in a larger body - https://www.instagram.com/bodyimagewithbri/ More Than a Body Book by body image researchers Lexi and Lindsay Kite - https://www.morethanabody.org/more-than-a-body-book/

In this episode I interview past client Rachel - mom of 3, business owner, and fellow health and fitness lover who has ALSO struggled with her relationship with food and body image. In this episode we cover Rachel’s entire story, including: When she first felt the need to lose weight as a teenager How this spiraled into extreme food restriction and unhealthy weight loss Gaining back the weight she lost, plus more Struggling with the restrict/binge cycle for almost a decade When she knew it was time to seek support from a therapist and dietitian Navigating food and body image issues during perimenopause How she stopped binge eating and decreased food noise How she holds the balance between having aesthetic goals and accepting her body We also go over several tangible body image tips to support you in your journey to TRUE health and PEACE with food. As always, email me with any questions or feedback! 📲 Contact me: Email me at elena@elenakunicki.com (direct 1:1 coaching inquiries here!) Follow me on Instagram @elenakunickird ❓Submit questions for future episodes here: https://forms.gle/PU4aptH2RRF5Q8JK6 ✨ Free class - How I Stopped Binge Eating: bit.ly/howIstoppedbingeeating ✨ Free meal guide: bit.ly/bprmealplan ✨ Free workbook: bit.ly/ekfreeguide

This episode is NOT only for men! Gals - you’ll also learn what’s causing your binge eating and how to stop getting the urge to binge, and have more understanding for any men in your life who might be struggling. Here’s a preview: Main differences in how men might experience binge eating vs women: Generally, men place more self-worth on wealth and status than weight and shape, and so the pressures of “beauty standards” are less of a driver for their issues with food Men *generally* require a higher caloric intake than women and, since diet-culture targets women more than men, they may not be aware of how severe their calorie deficit is when dieting (for ex: thinking 1800 per day is a “moderate” deficit when it is actually severe for most men) Similarities between the two sexes: Rigid food rules and under eating are main drivers Mood dysregulation (an inability to tolerate difficult mood states) History of dieting leading to metabolic adaptation and the need for a period of calorie surplus to come back to a healthy homeostasis I talk more about these differences and how to target each of the 3 main root causes of binge eating in this episode! Give it a listen and I’d love to hear your feedback or additional questions - feel free to send me an email. 📲 Contact me: Email me at elena@elenakunicki.com Learn more about my 1:1 coaching and nutrition counseling services: bit.ly/elenakwebsite ❓Submit questions for future episodes here: https://forms.gle/PU4aptH2RRF5Q8JK6 ✨ Watch my free class - How I Stopped Binge Eating: bit.ly/howIstoppedbingeeating ✨ Free meal guide: bit.ly/bprmealplan ✨ Free workbook: bit.ly/ekfreeguide 👩🏼‍🏫 Resources for this episode: Total Daily Energy Expenditure for men vs women: https://www.sciencedirect.com/science/article/pii/S0002916523049195#:~:text=Results%3A,women%20(P%20%3C%200.0001). Minnesota Starvation Experiment: https://www.apa.org/monitor/2013/10/hunger Metabolic adaptation episode: https://elenakunicki.libsyn.com/metabolic-adaptation-the-lasting-effects-of-your-1200-calorie-diet-days (Some) episodes on body image: https://elenakunicki.libsyn.com/i-feel-fat-how-to-cope https://elenakunicki.libsyn.com/6-common-fears-holding-you-back-from-binge-freedom-period-recovery https://elenakunicki.libsyn.com/disconnecting-body-image-from-eating-and-exercise https://elenakunicki.libsyn.com/the-most-important-mindset-shift-to-improve-your-body-image Link an article Marci Evans food addiction article: https://marcird.com/food-addiction-what-does-the-research-say/

This week we’re chatting about oral hormonal contraceptives (aka the birth control pill) and bone loss. This is a common recommendation I see for my clients who’ve lost their period after eating less, exercising more or losing weight. Sometimes, they’re blood tests will show low estrogen levels, and since prolonged exposure to low estrogen can lead to a decrease in bone density, some doctors will prescribe the birth control pill to protect bone. While it’s true: the research to date (that I’m aware of, at least) shows that oral hormonal contraceptives CAN protect against further bone loss, this does not always mean starting the pill ASAP is necessary - and it can actually be unhelpful. Here’s who I DO recommend the pill to in order to prevent further bone loss: Those who are not yet ready to start the period recovery process (eating more, exercising less, and allowing weight gain) or are doing it very slowly, making small changes. Here’s who I do NOT think this is a good idea for: Those who are ready and willing to *significantly* increase their calorie, carbohydrate and fat intake, and decrease intensity/frequency/duration of exercise. This is because these behaviors are the things that are going to bring your estrogen levels back up and protect your bones. And do not carry the same side effects that the birth control pill does for many women of increased depression/anxiety, increased appetite and cravings, water retention and weight gain. These side effects can be very difficult when you’re already trying to work through deeply held body image issues, as well as letting go of restrictive behaviors around food or compulsive exercise which served as emotional coping mechanisms. Listen to the full episode for more deets and let me know if you have any questions! 📲 Contact me: DM me on Instagram @elenakunickird Email me at elena@elenakunicki.com (direct 1:1 coaching inquiries here!) ❓Submit questions for future episodes here: https://forms.gle/PU4aptH2RRF5Q8JK6 ✨ Watch my free class - How I Stopped Binge Eating: bit.ly/howIstoppedbingeeating ✨ Free meal guide: bit.ly/bprmealplan ✨ Free workbook: bit.ly/ekfreeguide 👩🏼‍🏫 Resources for this episode: Birth control and bone health: https://www.noperiodnowwhat.com/.../progesterone-and... https://pmc.ncbi.nlm.nih.gov/articles/PMC5501329/ https://pubmed.ncbi.nlm.nih.gov/18180975/ This Is Your Brain on Birth Control by Sarah E. Hill, PhD: https://www.sarahehill.com/

DON’T SKIP THIS ONE! I know self-compassion can seem woo-woo and spark a lot of eye-rolling from my high achieving, perfectionistic peeps but guess what… …you need it the most. Especially if you’re struggling with binge eating or constant anxiety around food and your weight. Most issues with food go back to body image. And most issues with body image go back to a lack of self-compassion. Self-compassion is not about telling yourself lies about how beautiful and successful you are even when you don’t believe them. It’s about having a HEALTHY vs TOXIC relationship with yourself. It literally makes everything in your life better - from your mental and physical health outcomes, to your relationship with yourself, to your ability to reach health and fitness goals in sustainable and life-enhancing ways. There’s tons of research to back it up. I’m no expert on self-compassion, but it’s something I’ve studied a bit over my years as a disordered eating/eating disorders dietitian. In this episode of The Binge Eating Dietitian podcast I share more about self-compassion, what it is, why it matters, and practical tips on how to grow this skill so you can have a better relationship with food, your body and exercise. Enjoy and HAPPY NEW YEAR! 📲 Contact me: DM me on Instagram @elenakunickird Email me at elena@elenakunicki.com (direct 1:1 coaching inquiries here!) ❓Submit questions for future episodes here: https://forms.gle/PU4aptH2RRF5Q8JK6 ✨ Watch my free class - How I Stopped Binge Eating: bit.ly/howIstoppedbingeeating ✨ Free meal guide: bit.ly/bprmealplan ✨ Free workbook: bit.ly/ekfreeguide Resources for this episode: Self-compassion research - https://self-compassion.org/what-is-self-compassion/ Self-compassion book by Kristin Neff - https://www.amazon.com/Self-Compassion-Proven-Power-Being-Yourself/dp/0061733520/ref=asc_df_0061733520?mcid=7e17a6d4642835fc9e4f34e08471cff0&hvocijid=2832399555643843372-0061733520-&hvexpln=73&tag=hyprod-20&linkCode=df0&hvadid=692875362841&hvpos=&hvnetw=g&hvrand=2832399555643843372&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9004400&hvtargid=pla-2281435177138&psc=1 Client Interviews: elenakunicki.libsyn.com/size/5/?search=client+interview

When you begin working on healing your own food and body issues, you realize just. How. fucked. Up. our society is on this front. All of a sudden you notice how much EVERYONE is talking about dieting, body weight and body shape. And it impacts all of us differently. Some of my clients are EXTREMELY triggered - having to remove themselves and hysterically cry, then struggling with anxiety and guilt around food and their body for several days after. Others find them mildly annoying, depressing, or stress-inducing. Either way - I like to hold the standard of becoming UNTRIGGERABLE. People can make whatever comments they want about yours or other people’s food and body…and YOU feel armed with the tools and solid mindset to brush it off and move on. Of course, for many of us, this will require some work in therapy to resolve some of the deeper underlying issues like low self-worth and trouble regulating emotions…but it’s possible. In this episode, I give my 2 cents on how to cope with food/body comments (especially relevant over the holiday season). Here are the highlights: When we feel triggered by food and body comments made by others, it’s because of a thought or emotion that it brings up inside US. Their comment didn’t hurt us, our thoughts in response to the comment did. It poked an OPEN (hint: unhealed) wound inside of us…showing us there’s a deeper issue we need to work through to feel more at peace around food and our body image in ALL situations. Commonly triggering food and body comments include… Talking about this new diet they’re on Talking about how much weight they’ve lost Talking about how much weight they’ve gained and how bad they feel Shit talking other people’s bodies Praising other people’s bodies Shit talking your body Praising your body Shit talking other people’s food choices Praising other people’s food choices Shit talking your food choices Praising your food choices Thoughts these might bring up within us: “Maybe I should go on that diet too” “What if they’re judging me?” “I wish I could lose weight like that too” “No one thinks my body looks good, I wish I was getting that praise” “I feel worthless, undesirable, not good enough” “I wish I looked like that” “I want that attention and praise” “If they think THEY look bad/fat what does that make me?” “I better make sure I eat carefully so I can keep this body” “Maybe I shouldn’t be eating this…” “What if they’re judging what I’m eating?” “I should be eating better…” “What if they think I’m a fat, unhealthy slob instead of fit and disciplined?” Unhealed issues this might be triggering: I’m insecure about my body I care a LOT about what other people think and feel super afraid of any judgment I don’t feel confident in my food choices/like I’m doing something wrong with how I eat I place a high amount of value on how my body looks To feel at peace and confident, even in the face of these comments, we need to address our THOUGHTS as well as our EMOTIONS. (Remember: I’m a dietitian, not a therapist! This is just some potentially helpful info that I’ve gleaned after a few years working with clients on their relationship with food and body image) Creating reframed thoughts Thought replacements (aka mantras or affirmations) typically work when they feel TRUE to you. They cause an emotional shift when you hear, read, write or speak them out loud. I created reframes for each of the above “negative” thoughts to help you along! “Maybe I should go on that diet too” “I’ve tried many different diets in the past and they did not work for me long term. They just made me feel more obsessed and out of control around food and I’m not the only one. A large percentage of diets fail.” (will attach resources on this in the shownotes) “What if they’re judging me?” “Let them. It’s scary to think about people judging me. But we all judge each other, and I’m not in control of other...

Hey all! This week on the pod I’m talking about the 80/20 approach to nutrition. For those of you who don’t know, this is an approach to eating designed to prioritize health and nutrition-related goals without being overly perfectionistic. The general concept: make 80% of your diet whole, minimally processed, nutrient-dense foods, and you don’t need to stress about the other 20% - eat what you want. While I love this as a strategy for general health and nutrition, I don’t see it being helpful for most of my client’s struggling with disordered eating. This is because disordered eating usually involves high degrees of perfectionism and obsession around what, how much and when one eats. When you give these clients a “rule”? They’re going to use all their willpower to follow it PERFECTLY…and these unrealistic and inflexible expectations often lead to under eating, binge eating, or unhealthy guilt and anxiety around food. In this case, we need to focus on re-developing the skill of intuitive eating and healing our relationship with food so we can let go of fears around weight and eating and approach 80/20 in a *truly* flexible way. In this episode I break down: How I recommend using the 80/20 rule for general health and for fat loss goals Signs the 80/20 rule is not a healthy approach for you right now How to learn to eat intuitively, heal your relationship with food, and implement the 80/20 rule in a flexible and stress-free way Give it a listen and let me know what you think! If you like the show - I would so appreciate you leaving a rating and review! 📲 Contact me: DM me on Instagram @elenakunickird Email me at elena@elenakunicki.com (direct 1:1 coaching inquiries here!) ❓Submit questions for future episodes here: https://forms.gle/PU4aptH2RRF5Q8JK6 ✨ Learn more about my group program + fill out an application: bit.ly/normaleater ✨ Watch my free class - How I Stopped Binge Eating: bit.ly/howIstoppedbingeeating ✨ Free meal guide: bit.ly/bprmealplan ✨ Free workbook: bit.ly/ekfreeguide Metabolic Adaptation Episode: https://elenakunicki.libsyn.com/metabolic-adaptation-the-lasting-effects-of-your-1200-calorie-diet-days Hyperpalatable Foods Episode: https://elenakunicki.libsyn.com/hyperpalatable-foods-how-to-trust-yourself-around-them

Hair loss is a not-fun symptom that can occur with disordered eating. Under-eating, overexercise and the mental stress of a poor relationship with food take a physical toll on the body. ALL systems are impacted - and that can include our hair. I’ve seen hair loss occur in my clients both during their food restriction and overexercise, and as they are eating more and resting more in recovery. It can be especially frustrating during recovery. You’re already facing your fear of weight gain, your body is usually changing, and then you have hair loss to deal with on top of everything 😭. The good news is - there’s a reason why this happens and your hair will grow back once the root issue is resolved. In this episode I discuss: The connection between hair loss and disordered eating What steps to take to resolve the root cause and allow your hair to stop following out + GROW BACK How to cope mentally and emotionally with the hair loss Give it a listen and I’d love to hear your feedback! 📲 Contact me: DM me on Instagram @elenakunickird Email me at elena@elenakunicki.com ❓Submit questions for future episodes here: https://forms.gle/PU4aptH2RRF5Q8JK6 ✨ Learn more about my group program + fill out an application: bit.ly/normaleater ✨ Watch my free class - How I Stopped Binge Eating: bit.ly/howIstoppedbingeeating ✨ Free meal guide: bit.ly/bprmealplan ✨ Free workbook: bit.ly/ekfreeguide Resources for this episode: Telogen Effluvium (source). TE caused by metabolic stress, hormonal changes, or medication (source). Body conserving energy, directs nutrients away from hair growth (source). Delayed effect of hair loss (source) The treatment for Telogen Effluvium is to eliminate the cause! (source) Iron rich foods (source) Vitamin C with iron for absorption (source) Animal vs plant based iron absorption (source) High Vitamin C foods (source) Combine your Vitamin C rich and iron rich foods IN THE SAME MEAL/SNACK to enhance absorption (source) Vitamin D (source) Self-compassion book by Kristin Neff (source) Mental and physical health benefits of self-compassion (source)

As you probably already know, in my private practice as a dietitian, I work with clients who’ve successfully lost fast and achieved their “dream body”… …but it’s come at the expense of their mental and physical health. They’ve dieted their way to constant food thoughts, missing periods, digestive issues and urges to binge eat. They get to a point where they desire food freedom - to feel at peace and free around food. When they find my content telling them that in order to get there they have to let go of control over their weight and give themselves full permission to eat…they think differently. Won’t this mean I’m just going to gain a bunch of weight and hate my body again? They’re afraid they’ll have to trade body confidence for food freedom. In this episode I tell you the cold hard truth about this topic. The highlights: The answer is yes - you will trade these things, at least at first. But if you feel bad about your body when you’ve gotten objectively healthier (stopped binge eating, got your period, feel free around food) - it’s a problem with your mind, not your body. This “mind virus” comes from a society that treats thinner women better. AND, your healthiest body might not be the body that you or others deem the most attractive. You get to decide which is more of a priority for you (health or appearance) - and then do the mental healing necessary to find peace and confidence at that place How you look is part of confidence - and it is 100% possible to change your appearance in a way that makes you feel more confident WITHOUT sacrificing your health But if you’re going about this from a place of low self worth - it’s not possible. You will always compare yourself to everyone, feel anxious and obsessed with your physique or never feel like you’re good enough. Confidence is a multi-faceted feeling - you will never feel confident if you are only satisfied with perfection and “being the best”. Derive confidence from other areas, not just how your body looks What your body can do The type of person you are Your intellect and knowledge Learning a new skill Becoming a master or really good at something When your confidence is lacking in one area, you can rest your sense of self on the other things you spend your time and energy on. The issue with disordered eating is we start to only spend our time on food, fitness and physique Confidence comes from self-acceptance - accepting and owning your “flaws”, your shortcomings, as well as your strengths…NOT running from/obsessively fixing your “flaws”, balancing on this thin tightrope of confidence that you can get flicked off of at any moment if you see a girl who looks better than you or you gain 5 lbs. Enjoy and as always - I’d love to hear your comments/questions/feedback! Contact me: DM me on Instagram @elenakunickird Email me at elena@elenakunicki.com ✨ Learn more about my group program + fill out an application: bit.ly/normaleater ✨ Watch my free class - How I Stopped Binge Eating: bit.ly/howIstoppedbingeeating ✨ Free meal guide: bit.ly/bprmealplan ✨ Free workbook: bit.ly/ekfreeguide

This week on the pod I’m sharing some REAL tips on how you can enjoy your holiday season completely free from the urge to binge. I know it might sound too good to be true, and you’ve probably already tried a million things to not act on the urge to binge. My approach is different. It’s not about finding ways to NOT eat when that urge hits. It’s about getting to the root cause and eliminating the urge all together. If you started binge eating after losing weight or getting fit - this episode is for you. The 7 tips are: #1: Start disordered eating recovery NOW (this is going to involve actually acknowledging you HAVE disordered eating and that the solution is not to just “have more willpower”) In the podcast episode - I define what recovery means in depth. But basically, it involves 3 steps: #2: Implement a mental health morning routine I recommend: 5-10 minutes of mindfulness meditation to ground your mind and body. Writing out any thoughts that are causing anxiety or guilt around food and reframing them to statements that feel more true, compassionate or aligned with how you WANT to feel. #3: Eat consistently throughout your day - don’t skip meals 3 meals, 2 snacks, starchy carb/protein/fat in each of them, eating something within 1-2 hours of waking and going to bed, and eating every 2-3 hours throughout the day are good places to start. #4: Expect uncomfortable fullness in the beginning - that’s normal. Your mental hunger is going to be higher than what your physical stomach is used to, these cues will regulate over time as you continue to honor your hunger and cravings. #5: Stop body checking - hide the scale, cover the full length mirrors, peel yourself away from the mirror #6: Focus on physical self-care behaviors like prioritizing sleep, moisturizing your skin, and creating an ambience of cozy/calm in your home #7: Open up to your trusted and loving family and friends about what’s going on with you and the process you are following More details in the episode itself + supportive free resources in the show notes! Hope this helps and sending lots of love. Contact me: DM me on Instagram @elenakunickird Email me at elena@elenakunicki.com ✨ Learn more about my group program + fill out an application: bit.ly/normaleater ✨ Watch my free class - How I Stopped Binge Eating: bit.ly/howIstoppedbingeeating ✨ Free meal guide: bit.ly/bprmealplan ✨ Free workbook: bit.ly/ekfreeguide

This was my story and I’ve heard it HUNDREDS of times from women I’ve worked with over the years: You grow up feeling obsessed or insecure about your body. You lose weight (usually through an intentional fitness/weight loss journey but sometimes due to illness, grief or a traumatic event). You experience an INFLUX of compliments and you LOVE what you see in the mirror. You become *anxiously attached* to this result…your subconscious mind says: “I MUST KEEP MY BODY LOOKING THIS WAY. AT. ALL. COSTS.” ❗This is the moment❗ You start restricting food to the point of ignoring your human needs. ➡️ Physical needs - hunger cues/cravings ➡️ Emotional needs - connecting with others over food ➡️ Mental needs - enjoying food for pleasure, honoring cravings, feeling flexibility and freedom in what you can eat Symptoms start developing as the body’s (smart) way of trying to get its needs met: Constant food thoughts Extreme hunger/cravings Binge urges Missing periods Slowed digestion (constipation, bloat) If you can relate to this story and are experiencing these symptoms now…play with me for a sec. 🪄 Let’s turn back time and consider an alternate reality with the same original circumstances: You learn healthy coping skills to deal with your body image issues. You get into fitness and make some conscious changes to your diet *without* restricting in an unhealthy way. You lose fat and build muscle. You experience the flood of compliments and the pride in how your body looks. The voice comes in: “WE MUST KEEP THIS BODY AT ALL COSTS”, but this time… …it’s no longer so intense. And you’re AWARE of it. Your CONSCIOUS (smart, higher brain) comes in and says: “We hear you - AND we need to still meet our needs.” “Our bodies will be exactly what they’re supposed to be when we are taking care of our needs.” “Anything that would require us to sacrifice mental or physical health is not truly going to bring us health/happiness and is not sustainable.” “I will accept wherever my body ends up when I’m meeting my needs and I understand these things will change with time.” You may practice *restraint* around food to try to maintain your physique…but it does not lead to restriction. You: Continue to honor hunger cues Continue to honor strong desires for food, and pull back when cravings are not as strong Don’t obsess or stress over eating socially or spontaneous eating experiences because you know these are non negotiables for your life Negative symptoms DON’T develop because your body and mind feel safe. You don’t think about food between meals. Your hunger and cravings ebb and flow but don’t feel intense most of the time. Urges to binge do not develop. Periods remain normal. Digestion remains healthy. And you proceed on your merry way to enjoying a full life feeling confident in your skin and at peace around food 💃🏼. ✨ YOU CAN STILL GET TO THIS PLACE NOW ✨ You can effectively turn back time by letting go of restriction and healing your relationship with food and body image. It’s been an honor to help hundreds of women get here over the last 5 years, and I’ve done it myself. To learn more about all of this, listen to this episode! Contact me: DM me on Instagram @elenakunickird Email me at elena@elenakunicki.com ✨ Learn more about my group program + apply: bit.ly/normaleater ✨ Watch my free class - How I Stopped Binge Eating: bit.ly/howIstoppedbingeeating

Stephanie Buttermore is a fitness influencer who in 2019, popularized going “All In”. She’d spent years tracking macros, cutting and bulking, and working to be as lean and muscular as possible. But she was struggling with extreme hunger, irregular periods, and constant thoughts about food. The “All In” approach, for her, meant eating to complete satiety, every meal. Eating to satiety means eating until you feel completely content. You genuinely don’t want to eat anything else. Stephanie Buttermore did this for several months and at the beginning was eating over 5000 calories per day. Her Youtube videos showed her VERY physically full, with a distended belly…but feeling satisfied and like she actually could stop thinking about food between meals. She gained weight rapidly in the beginning, then hit a plateau a few months in, and about a year later seemed to lose some body fat naturally. If you’re struggling with binge eating, thinking about food and feeling hungry all the time… …or you’ve lost your period and have a similar background to Stephanie Buttermore, you may wonder if this approach is right for you. As an RD who works with women along the disordered eating/eating disorder spectrum, and have guided MANY clients through the all in process… …I have some thoughts. Who “All In” is right for: People who lost weight, got fit and are considered the “picture of health” - and that’s when these symptoms started: People who’ve grown an enjoyment for nutritious food, an understanding of macros, and are in the habit of creating “balanced” meals. People with OK mental health, not dealing with severe mental health issues OR are working with a therapist that you find very effective and helpful at providing skills to cope with difficult emotions. Who “All In” is NOT right for: Someone who is currently struggling at a very high body weight. Someone has been dealing with severe restriction or purging - like in the case of Anorexia, Bulimia or ARFID - or are at a clinically low body weight. I give lots more detail/nuance and explain the WHY behind each of these points in this week’s podcast episode! Contact me: DM me on Instagram @elenakunickird Email me at elena@elenakunicki.com ✨ Learn more about my group program + book a free discovery call: bit.ly/normaleater ✨ Watch my free class - How I Stopped Binge Eating: bit.ly/howIstoppedbingeeating Resources for this episode: Nicola Rinaldi - noperiodnowwhat.com Stephanie Buttermore’s Youtube Channel: https://www.youtube.com/@StephanieButtermore Eating Disorder Helplines: https://www.nationaleatingdisorders.org/get-help/

Heather’s story is nothing short of amazing. She went on a MAJOR weight loss journey, losing 210 lbs over 2 years, and then went into the other direction: Restricting food so heavily as she became addicted to the numbers. Leading her to lose her period for a year, and start experiencing out of control episodes of binge eating. She went to Overeaters Anonymous to try to gain control around food - but it didn’t work. Finally she realized - her missing period and urges to binge eat were signs that she was not eating enough food. She took the plunge to join my group program and face her fear of weight gain so she could heal her body from the effects of under eating and find a healthy balance. Now? She’s stronger than ever in the gym (hello 200 lb deadlift 😍). Her binge urges are gone. Her period comes every month. And she can finally LIVE a full life again - travel, enjoy delicious food, and make memories with her husband and friends. This is what TRUE health and fitness looks like in my humble opinion. If you want to get inspired af - give this episode a listen! Contact me: DM me on Instagram @elenakunickird Email me at elena@elenakunicki.com ✨ Learn more about my group program + book a free discovery call: bit.ly/normaleater

This week on the podcast I had a licensed clinical therapist, Amy Margolis, share her own story of recovery from anorexia and perfectionism + how she now helps her clients do the same. She talks about the “anorexic mindset” and how it extends far beyond food. If you’re someone who’s struggling with anxiety, guilt or feeling out of control around food AND… ➡️ You always feel like you need to be doing MORE… ➡️ You need to do a million things to EARN something pleasurable (whether that be rest, food or a shopping spree)… ➡️ You’re highly disciplined and it’s brought you success but you’re not able to actually ENJOY the fruits of your labor because you can’t relax and take a break… …this episode is going to help you. Finding a peaceful and free relationship with food can coexist with being a high-achieving, driven person. But it’s going to require you to LET GO OF CONTROL and FACE YOUR FEARS. We talk about: Allowing yourself to be SLOPPY Taking the leap of faith to give yourself permission to eat Knowing how to restrict but not knowing how to GIVE to yourself without guilt Eating when you’re hungry, eating what you want and learning to trust your body Looking at what comes BEFORE a binge (were you fully listening to your hunger? Were you planning to restrict later on?) As someone who has disconnected her perfectionism from food/body/exercise but still REALLY struggles with it in other areas of life…I really loved recording this and can’t wait for you to hear it. Amy’s Resources: Here’s the Memo Book: https://amymargolislcsw.com/new-book-from-amy-margolis-heres-the-memo/ Amy’s Website: https://amymargolislcsw.com/ Amy’s Instagram: https://www.instagram.com/heres_the_memo/ Contact me (Elena): DM me on Instagram @elenakunickird Email me at elena@elenakunicki.com ✨ Learn more about my group program + book a free discovery call: bit.ly/normaleater

In school to become a dietitian, I was struggling massively in my relationship with food. Weekly binge episodes that felt like an addict getting their fix - lying, stealing and hiding so I could eat, then crying and feeling depressed for days after. Intense anxiety in any situation that was off my “usual routine” with food - holidays, parties, restaurant meals. I distinctly remember one day, sitting in lecture and learning about eating disorders. The words “Anorexia Nervosa” plastered across the big projector in front of class. Pictured was an emaciated woman standing in front of a mirror that reflected a larger bodied lady back at her. I resonated with all the big 3 eating disorders, but not fully. I had the extreme fear of weight gain of anorexia, but I was never clinically under weight. I had at times fasted, exercised more, or used laxatives after a binge - but not frequently enough to be classified as bulimic. I struggled with the binge eating episodes described in binge eating disorder - but I DID compensate sometimes after a binge. “So”, I reasoned, “I don’t have any eating disorder. It must really just be a will power issue then.” And I went back on my not-so-merry way, reading articles from my favorite fitpros every night with advice on how to stick to your plan with food to reach your physique goals. If you can relate, I want you to know these 3 things: ➡️ Relationship with food is a spectrum from normal, healthy eating to a full blown eating disorder. ➡️ “Disordered eating” has serious mental and physical health consequences and requires specific solutions to heal from (hint: not general advice from fit pros or wellness influencers). ➡️ The vast majority of disordered eating involves food restriction, and you can be unhealthily restricting food while still being at a “healthy weight”. The sooner you take your issues seriously, the sooner you can be free from them. This episode of The Binge Eating Dietitian Podcast unpacks eating disorders vs disordered eating and gives you resources for healing! Learn more about my group program + book a free discovery call: bit.ly/normaleater Contact me: DM me on Instagram @elenakunickird Email me at elena@elenakunicki.com Eating Disorder Helplines: Australia The Butterfly Foundation: Phone: 1800 334 673 | Email: support@thebutterflyfoundation.org.au InsideOut Institute: Phone: (02) 8627 5690 | Email: admin@insideoutinstitute.org.au Eating Disorders Victoria: Phone: 1300 550 236 | Email: hub@eatingdisorders.org.au Eating Disorders Queensland: Phone: (07) 3844 6055 Australia & New Zealand Academy for Eating Disorders: Phone (AU): +61 491 134 289 | Phone (NZ): +64 9 887 0552 | Email: anzaed@anzaed.org.au New Zealand Canopy Eating Disorder Support Services: Email: info@canopyeds.co.nz EDANZ: Phone: 0800 233 269 | Email: info@ed.org.nz United States National Eating Disorders Association: Phone: 1-800-931-2237 | Email: info@nationaleatingdisorders.org National Association of Anorexia Nervosa and Associated Disorders: Phone: 1-888-375-7767 | Email: hello@anad.org The Alliance for Eating Disorders: Phone: 1-866-662-1235 Canada Body Brave: Phone: 1-905-312-9628 | Email: info@bodybrave.ca National Eating Disorder Information Centre: Phone: 1800 866 NEDIC 20 (1-866-633-4220) | Email: nedic@uhn.ca National Initiative for Eating Disorders: Email: info@nied.ca United Kingdom BEAT Eating Disorders: Phone: +44 (0)808 801 0677 | Email: help@beateatingdisorders.org.uk Ireland Bodywhys: The Eating Disorders Association of Ireland: Phone: 01 – 2107906 | Email: info@bodywhys.ie Denmark LMS: The National Association against Eating Disorders and Self-Harm: Phone: 7010 1818 | SMS 7710 1818 | Email: info@lmsos.dk Norway Norwegian Society for Eating Disorders: Email: therese.f.mathisen@hiof.no The Eating Disorders Association: Phone: 22 94 00 10 | Email: post@spisfo.no Middle East Middle East Eating Disorders...

So last week I sent an email to my list talking about food freedom and fat loss. I said: “Food freedom feels like being in control around food but not NEEDING to control food - because: 1. It’s just not AS exciting anymore (don’t get me wrong I still LOVE food but I don’t feel addicted to it) 2. You trust your body. That when you have more cravings or hunger you must need the food, and you know it will balance out later on” And one of my list members responded. She said: “If that is the case then why do people become overweight or obese in the first place if they listen to their body? Isn't that the trouble, that listening to our bodies can make us unhealthy, unfit, reduces life span etc?” VALID. This is basically the biggest fear my clients have when they start my program. They are fit women struggling with binge eating, missing periods and digestive issues. These are all signs of under-eating. And I tell them they need to take a break from exercise and start eating what they want, when they want, until they don’t want anymore food. They're like…uhhh Elena? Aren’t I just going to endlessly gain weight and end up on “My 600-lb Life?” But that’s not what happens. Listening to their hunger and giving their bodies temporary rest allows their hormones to heal, their binge urges to go away, and their cravings to decrease. And I’m explaining WHY in this episode of the podcast. It’s truly too long for me to type in an email lol, so I hope you give it a listen. Any questions? Contact me: DM me on Instagram @elenakunickird Email me at elena@elenakunicki.com ✨ Click here to learn more + apply for my small group program: https://6c4aacdb6e461e386fe04ab2538fc20f.mykajabi.com/normaleater Resources for this episode: Previous episode: Hyperpalatable foods: How to Trust Yourself Around Them https://elenakunicki.libsyn.com/hyperpalatable-foods-how-to-trust-yourself-around-them Metabolically healthy obese https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2802164#:~:text=Main%20Outcomes%20and%20Measures%20Metabolically,%2DC)%2C%20or%20triglycerides%20based Dieting predicting future weight gain: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3759019/ https://pubmed.ncbi.nlm.nih.gov/16650913/ https://www.nature.com/articles/s41366-020-0547-1#:~:text=The%20notion%20that%20dieting%20makes,classic%20longitudinal%20Minnesota%20Starvation%20Experiment. https://www.sciencedirect.com/science/article/abs/pii/S1471015315000045 2014 meta-analysis showed: Compared to normal weight-fit individuals, unfit individuals had twice the risk of mortality regardless of BMI. Overweight and obese-fit individuals had similar mortality risks as normal weight-fit individuals. https://www.sciencedirect.com/science/article/abs/pii/S0033062013001552?via%3Dihub Restraint vs Restriction past podcast episode: https://elenakunicki.libsyn.com/dietary-restraint-vs-restriction-the-key-to-reaching-physique-goals-without-binge-eating

Live Class + Q&A - Thursday Oct 10th! (*You can still watch the recording if you're seeing this in the future!) Register, or catch the recording, via this link: bit.ly/howIstoppedbingeeating

For 4 years I was trying to stop binge eating. I was a disciplined person. Dean’s list 4/4 years at Penn State on track to become a dietitian. Worked out 6 days a week and hit my 10-15k steps daily. Was complimented for my abs, my commitment to “eating healthy”. But behind the scenes: I’d wake up in the morning at least once a week and the despair would sink in as I remembered eating a whole box of cereal, all of my roommates peanut butter pretzels, and going to the store for more food. Throughout those 4 years I tried EVERYTHING POSSIBLE to control the urge to binge. Every piece of content from the fitness professionals I followed that said: “Discipline equals freedom”!! “Just put your head down and do the work”! “No one said it was easy - RESIST the hunger if you want to get to your goals” Would temporarily motivate me and give me a dopamine hit, as I wrote out a plan for how I would eat to lose fat and commit my will power to resisting the urge to binge. …I’d feel so good for those 5 days that I was able to stick to my goals. …and utterly hopeless by the end of the week when I binged YET AGAIN. If you can relate to this - you may have been tempted by the “Winter Arc” trend on Tiktok. It may have given you this sense of hope that if you can use discipline and follow a list of rules for the next 3 months - you can resist the urge to binge. One of my client’s recently brought this trend to my attention - so I decided to do a podcast episode about it. I would have totally jumped on this trend back in my binge eating days. But it wasn’t until I LET GO of rigid control around food, took a break from fat loss and physique goals and started listening to my body's hunger and cravings that I finally stopped binge eating. I’ve been binge-free for 6 years, and I’m still a very disciplined person who loves to push herself hard in the gym. I still am mindful of my physique - I recently made some changes to my diet and lifestyle to lose a bit of fat - but it’s not the most important thing to me any more and I WILL NOT sacrifice my mental or physical health, or enjoyment of life in the process. I accept my body at its natural set weight range and understand that certain levels of leanness are just not healthy for my genetic make up. And if you too are tempted by this “Winter Arc” trend as yet another approach to ignore your hunger and cravings and try to “just have more will power”... …may I suggest a different approach? I unpack more in this episode! Give it a listen and let me know any questions/feedback Contact me: DM me on Instagram @elenakunickird Email me at elena@elenakunicki.com ✨ Click here to learn more + apply for my membership - NORMAL EATER: bit.ly/normaleaterdetails

After my 4 year struggle with binge eating, trying desperately to regain the control around food I had at the beginning of my fitness journey, I was fucking done. I finally realized that RESTRICTION was the root cause - my missing periods, uncontrollable urges to eat anything in sight, and chronic constipation and boat were clear evidence of that. But I didn’t know HOW to eat anymore without rules, calorie targets, or a specific diet plan to follow. So I read the book Intuitive Eating and tried to start implementing the principles: Reject the diet mentality! Give yourself unconditional permission to eat! Honor your hunger! Feel your fullness! This all made sense. But when I tried to do these things I felt lost and confused. “Am I really hungry or just bored?” “I just ate an hour ago but I’m thinking about food a lot…I can’t be hungry again?” “Okay…” *puts down fork mid-meal to assess fullness level* “I guess I’m full…but I still want to keep eating. Fuck it. Let’s just open the floodgates and eat everything.” The binges improved a bit, but still continued. Can you relate to this?? It’s something I see frequently in my clients. I tend to work with women who are very fitness-focused, Type-A, perfectionistic and goal-oriented. They tend towards anxiety and overthinking. I attract you because I AM YOU 😅 - and I’ve found that we need a slightly different approach to the Intuitive Eating framework. When I made these shifts (that I’m sharing with you in this episode), and when my clients make them: Binges IMMEDIATELY stop, food thoughts between meals disappear, periods return on average within 3 months, digestion improves, hunger/cravings hit a peak before settling to their “normal” levels AND…drumroll please 🥁…you develop a normal + healthy relationship with food where you can prioritize fitness and physique goals in a way that is actually achievable and does not cause food to consume your life. Here are the shifts: 1️⃣Fully break the diet mindset - don’t try to satisfy hunger with the “lower calorie” option. This process is not about minimizing calories at all. Trust that your body will decrease your hunger and desire for food overtime when it’s got what it needs. 2️⃣Focus on eating what you want, when you want, until you don't want it anymore. Don’t overanalyze - if there’s even a question if you want to eat or not, err on the side of EATING. 3️⃣Erase the word “overeating” from your vocabulary - there is only eating what you want and eating until you feel genuinely satisfied, and yes that might mean your stomach is pretty damn full in the early stages. 4️⃣Honor all forms of hunger - those that show up in your mind (desires for food) as well as body. Hope this helps! If you want to hear more about my personal story with this (as someone who is now 6 years binge-free and able to prioritize fitness and fat loss goals in a way that does not trigger food anxiety, binge urges or missing periods) + more details on all things discussed in these shownotes - listen to the full episode! Contact me: DM me on Instagram @elenakunickird Email me at elena@elenakunicki.com ✨ Click here to learn more + apply for 1:1 coaching: bit.ly/elenakwebsite Resources for this episode: Past episodes where I share my story: https://elenakunicki.libsyn.com/how-i-stopped-bingeing-and-got-my-period-back-without-the-pill-after-5-years-of-struggle https://elenakunicki.libsyn.com/my-fitness-binge-eating-journey Intuitive Eating Principles: https://www.intuitiveeating.org/about-us/10-principles-of-intuitive-eating/ Past episode on emotional eating: https://elenakunicki.libsyn.com/how-to-stop-an-emotional-binge-qa-with-elena Past episode on “mental hunger”: https://elenakunicki.libsyn.com/why-you-cant-stop-thinking-about-food-how-to-stop

If you’re reading this, it’s likely because you’re struggling with some combo (or all) of these 4 symptoms: ➡️Binge eating ➡️Missing periods ➡️Constant food thoughts ➡️Anxiety/guilt around food You went through a fitness/weight loss journey, felt SUPER in control and “finally” confident in your body, but then these issues crept in and it’s been a struggle to regain control ever since. The reason you’re struggling with these things? You are engaging in RESTRICTION around food vs RESTRAINT or Intuitive Eating. ☝️Restriction = rigid and extreme dietary control to reach or maintain a certain weight or aesthetic goal, or pursue “health”. It’s governed by pre-planned rules around what, how much and when one can eat. 🤗Restraint = moderate and flexible dietary control to reach or maintain a certain weight or aesthetic goal or pursue “health”. It’s focused on general intentions around health/aesthetics that influences food choices and ebbs and flows day to day, moment to moment. 🌈Intuitive Eating = both a 10-step program of healing from chronic dieting/diet culture and eventually a long-term way of life. It focuses on letting go of control over weight and instead listening to hunger and fullness cues, honoring food preferences/cravings, engaging in physical movement for health/feeling good… …and integrating how different foods make you feel + providing your body the nutrients it needs to thrive as part of decision-making around what/how much to eat. RESTRICTION is associated in the research with feeling out of control around food vs restraint. Intuitive Eating is the MOST associated with a peaceful relationship to eating. So how do you shift from restriction to restraint, you ask? 1️⃣Focus on becoming an Intuitive Eating FIRST 2️⃣If you’re struggling with disordered eating or an eating disorder, work with a dietitian to create a plan to eat adequately + consistently throughout the day BEFORE transitioning to intuitive eating 3️⃣Heal/manage the root causes of low self worth and anxiety that caused you to become restrictive in the first place Want to learn more about all this? I go into lots more detail in this episode. Give it a listen and let me know what you think/any further questions you have! Contact me: DM me on Instagram @elenakunickird Email me at elena@elenakunicki.com ✨ Click here to learn more + apply for 1:1 coaching: bit.ly/elenakwebsite Resources for this episode: Research on restraint shown to be less associated with LOC than restriction: https://pubmed.ncbi.nlm.nih.gov/36688566/#:~:text=Public%20significance%3A%20Some%20research%20suggests,both%20within%20and%20between%20individuals. 10 Principles of Intuitive Eating - https://www.intuitiveeating.org/about-us/10-principles-of-intuitive-eating/ Past podcast episode on Mental Restriction (what, when and how much food rules): https://elenakunicki.libsyn.com/mental-restriction-the-hidden-cause-of-your-binge-eating