188. Before you try another food plan, ask yourself these 5 ruthless questions.

191. Yes, you CAN say no to food without it being restrictive (once you understand this)

PULL UP A CHAIR because we need to talk about the part of food freedom that nobody posts about on Instagram. You absolutely CAN say no to food without it being restrictive, but not until these 4 things are handled. If you're stuck in the "I'm allowed to eat everything so I do and then I feel like shit" phase, this one's for you. 🎧 LISTEN ON THE PODCAST Listen on Apple: https://apple.co/3LVDxot Listen on Spotify: https://bit.ly/4805KTQ Listen anywhere else: https://bit.ly/4rht5rD 🖥️ FREE WORKSHOP Design Your Life Beyond Binge Eating This free workshop is designed to help you build a life that's finally, finally bigger than the food noise. A life where food gets to be just food again. https://itsryannnicole.com/workshop [https://itsryannnicole.com/workshop] 🪑 WORK WITH ME You deserve more than a life where food takes up this much space. Beyond Binge Eating is where we make that happen. Details here: https://itsryannnicole.com/beu [https://itsryannnicole.com/beu] ⏱️ CHAPTERS & TIME STAMPS 00:00 — Food freedom doesn't just mean saying yes. 00:40 — When You're Allowing "Too Much" 01:50 — Why This Isn't Actually a Food Problem 02:30 — The Perspective Shift: Meeting Your Needs First 03:55 — Why Saying "No" Can Feel Scary or Risky 04:30 — Reason 1: The Timeline of the Allowance Stage 05:10 — Reason 2: Mental Restriction vs. True Allowance 05:45 — Reason 3: Viewing "No" as a Loss vs. a Gain 06:20 — Reason 4: When Food Is Your Only Source of Pleasure 08:35 — How to Build Proof of Abundance 09:50 — Stop the Shame: Owning Your Decision to Eat 11:50 — Redefining "No" as a "Yes" to Yourself 13:15 — Understanding Food Scarcity vs. Abundance 14:50 — Summary: The 4 Barriers to a Neutral "No" 16:00 — Holiday Strategy: Managing Valentine’s Day & Special Foods 17:25 — What True Food Freedom Looks Like 📌 FOLLOW ME Instagram → https://www.instagram.com/itsryannnicole/ [ https://www.instagram.com/itsryannnicole/] TikTok → https://www.tiktok.com/@itsryannnicole [https://www.tiktok.com/@itsryannnicole] ⭐️ DISCLAIMERS Ryann is a therapist, however nothing that is said on the Ryann Nicole Podcast constitutes as therapy. This is for education only.

190. If you want to stop thinking about food all day, you need to stop settling for “not that bad” 👀

TAKE A SEAT AT THE TABLE, we need to unpack why you're no longer going to settle for "not that bad" when it comes to your food noise and binge eating! 🎧 LISTEN ON THE PODCAST Listen on Apple: https://apple.co/3LVDxot Listen on Spotify: https://bit.ly/4805KTQ Listen anywhere else: https://bit.ly/4rht5rD 🖥️ FREE WORKSHOP Design Your Life Beyond Binge EatingThis free workshop is designed to help you build a life that's finally, finally bigger than the food noise. A life where food gets to be just food again. https://itsryannnicole.com/workshop 🪑 WORK WITH ME You deserve more than a life where food takes up this much space. Beyond Binge Eating is where we make that happen. Details here: https://itsryannnicole.com/beu ⏱️ CHAPTERS & TIME STAMPS 00:00 – Welcome! 00:27 – Getting stuck in "not that bad" with food noise 01:34 – Why we don't change until we have to 02:03 – Defining food freedom: Beyond just "fine" 03:00 – Welcome to the Kitchen Table 03:55 – Reason 1: The pain is loud enough to drain you, but not big enough to force change 06:35 – Reason 2: Convincing yourself it’s not worth dealing with yet 07:56 – Real-life example: The struggle with weekend bingeing 14:51 – Reason 3: The invisible cost of staying comfortable 17:48 – Shifting the focus: What is this state actually costing you? 22:07 – Breaking out of "not that bad" 23:37 – Moving toward a vision vs. moving away from pain 25:00 – Why environment is the strongest driver of change 27:43 – Finding clarity through community 28:43 – Closing thoughts: Stop settling for "not that bad" 📌 FOLLOW ME Instagram → https://www.instagram.com/itsryannnicole/ TikTok → https://www.tiktok.com/@itsryannnicole ⭐️ DISCLAIMERS THERAPY DISCLAIMER: Ryann is a therapist, however nothing that is said on the Ryann Nicole Podcast constitutes as therapy. This is for education only.

189. Is intuitive eating dead or are people just doing it wrong?

PULL UP A CHAIR, has anybody else thought this?! Intuitive eating has seemingly *vanished* overnight. Nobody is talking about it anymore. Why? What happened? Let's unpack!! 🎥 Watch on Youtube. [https://youtu.be/EVioV4RSyqQ] 🖥️ FREE WORKSHOP Design Your Life Beyond Binge Eating This free workshop is designed to help you build a life that's finally, finally bigger than the food noise. A life where food gets to be just food again. [SAVE YOUR SEAT [https://itsryannnicole.com/workshop]] 🪑 WORK WITH ME You deserve more than a life where food takes up this much space. Beyond Binge Eating is where we make that happen. Details here. [ https://itsryannnicole.com/beu] ⏱️ CHAPTERS & TIME STAMPS 00:00 - The rise and fall of the intuitive eating conversation. 01:25 - Free Live Workshop Announcement 04:35 - What is Intuitive Eating, actually? 05:35 - The Missing Piece: Why logic isn't enough to stop restricting. 06:20 - Why Intuitive Eating is not the starting point. 07:35 - Intuitive Eating as the outcome, not the framework. 08:55 - The Two Parts of Being Intuitive 10:52 - When Intuition Fails1 2:18 - The Reality of Constant Regulation vs. Real Life. 13:18 - GLP-1 Medications 14:10 - Addressing the Root: What happens when the "food cycle" jumps. 14:50 - My Prediction: The upcoming crash and why the work still matters. 16:15 - Summary: Is Intuitive Eating Dead? 17:10 - The Complexity of the Work: Reconnecting with your body. 18:45 - The Ultimate Goal: Making food a smaller part of your life. 19:40 - Final Thoughts and Closing. 📌 FOLLOW ME Instagram [https://www.instagram.com/itsryannnicole/] TikTok [https://www.tiktok.com/@itsryannnicole] ⭐️ THERAPY DISCLAIMER Ryann is a therapist, however nothing that is said on the Ryann Nicole Podcast constitutes as therapy. This is for education only.

188. Before you try another food plan, ask yourself these 5 ruthless questions.

WARNING: We are getting brutally honest today!! You need to bring your journal to THE KITCHEN TABLE today because we have a lot of reflecting to do!! Here are the 5 questions I always come back to when I notice I say I want something, but I am not doing it. 🎧 LISTEN ON THE PODCAST Listen on Apple [https://apple.co/3LVDxot] Listen on Spotify [https://bit.ly/4805KTQ] Listen anywhere else [https://bit.ly/4rht5rD]🖥️ FREE WORKSHOP: Design Your Life Beyond Binge Eating This free workshop is designed to help you build a life that's finally, finally bigger than the food noise. A life where food gets to be just food again. Register here [https://itsryannnicole.com/workshop]!!🪑 WORK WITH ME You deserve more than a life where food takes up this much space. Beyond Binge Eating is where we make that happen. Details here [https://itsryannnicole.com/beu]⏱️ CHAPTERS & TIME STAMPS 00:00:00 - Kicking off 2026: An Honest Conversation 00:01:16 - 5 Questions to Stop Repeating Old Patterns 00:02:22 - Welcome to the Kitchen Table 00:03:00 - Learning How to Heal Yourself 00:04:44 - Identifying What You Actually Want to Change 00:05:57 - Question 1: Why Is This Not on Your Calendar? 00:07:58 - The Hard Truth About Time and Priorities 00:09:01 - Question 2: Does Making Time Make It Too "Real"? 00:10:02 - Letting Go of the "Struggling" Identity 00:12:53 - Question 3: What Do You Gain by Staying This Way? 00:13:59 - Benefit 1: Living in "Trying" vs. Committing 00:15:57 - Benefit 2: Having an Easy Explanation for Why You Lack What You Want 00:17:00 - Benefit 3: Postponing Bigger Life Decisions 00:18:23 - Benefit 4: The Safety of Familiar Discomfort 00:19:58 - Benefit 5: The Trap of Constant "Self-Improvement" 00:22:20 - Why Your Behaviors Are Adaptive to Keep You Safe 00:23:35 - Question 4: Comparing the Cost of Each Path 00:26:48 - Free Workshop: Designing Your Life Beyond Binge Eating 00:27:12 - Question 5: One Thing to Put on Your Calendar This Week 00:28:10 - Ryan’s Personal Commitments and Final Thoughts 00:31:57 - Closing📌 FOLLOW ME Instagram [https://www.instagram.com/itsryannnicole/] TikTok [http://tiktok.com/@itsryannnicole ] ⭐️ DISCLAIMERS THERAPY DISCLAIMER: Ryann is a therapist, however nothing that is said on the Ryann Nicole Podcast constitutes as therapy. This is for education only.

187. Food feels hard because you still don't trust yourself (here's how to change that)

Something that I have learned (the hard way!!) this year is that things always feel the hardest when you're half in. So today we are getting honest at THE KITCHEN TABLE: are you fully committed to healing your relationship with food? Pull up a chair, we have so much to unpack!! 🎧 LISTEN ON THE PODCAST Listen on Apple: https://apple.co/3LVDxot Listen on Spotify: https://bit.ly/4805KTQ Listen anywhere else: https://bit.ly/4rht5rD 🪑 WORK WITH ME Check out Beyond Binge Eating: An online self-paced program for high-achievers ready to break free from binge eating and build a life that’s bigger than food!! https://itsryannnicole.com/beu ⏱️ CHAPTERS & TIME STAMPS 00:00 – The Irony of Half-Commitment & Recording this Episode 00:40 – Why the Struggle Ends When You Fully Commit 02:10 – Will I Struggle with Food and My Body Forever? 02:30 – High-Achieving Perfectionism and the Symptom of Control 03:10 – Conditional Permission vs. Full Allowance 04:30 – Definition: The "In-Between" as Protection and Hesitation 06:10 – Moving from the Cage of Control to Trust 07:10 – Standards: Why "Fine" is Not Enough for Your Life 09:10 – Permission to Have Treats While Still Feeling Good 10:20 – The In-Between is a Stepping Stone, Not a Destination 11:50 – Redefining Trust as "I Can Handle it if it's Not Okay" 13:10 – Eliminating the "F-it" Mentality by Removing Right/Wrong 14:20 – Effortless Writing vs. The "Crash Out" of Trying to be Right 15:50 – Practical Tool: Using "If I wasn't trying to get this right..." to break blocks 16:30 – What Happens to Bingeing When You Stop Trying to Eat "Right" 18:10 – Letting the Experience Happen and Adjusting from Data 19:40 – Why Letting Go of Control Feels Scary and Threatening 21:30 – How the Brain Catastrophizes to Keep You Stuck in "Fine" 22:21 – Identifying Things You Already Trust (Alarm, Partner, Home) 23:10 – The Commonality of Trust 23:40 – Why More Information Cannot Replace Self-Trust 25:35 – Personal Story: Moving to Alabama 28:00 – Trusting Your Ability to Handle Whatever Happens 30:50 – Q&A: Staying Present When Worried About the Future 31:50 – Q&A: Handling a New Health Diagnosis Without Old Food Patterns 33:50 – Q&A: Dealing with Family Comments on Food and Body 36:40 – Closing: Is it Hard, or Are You Just Not Fully Committed? 37:30 – Bloopers 📌 FOLLOW ME Instagram → https://www.instagram.com/itsryannnicole/ TikTok → http://tiktok.com/@itsryannnicole ⭐️ DISCLAIMERS THERAPY DISCLAIMER: Ryann is a therapist, however nothing that is said on the Ryann Nicole Podcast constitutes as therapy. This is for education only. FAIR USE DISCLAIMER: The materials used in this video are adapted and used for educational purposes only. This transformation constitutes a 'fair use' of any such copyrighted material as provided for in Section 107 of the U.S. Copyright Law. Under Section 107 of the Copyright Act 1976, allowance is made for FAIR USE for purposes such as criticism, comment, news reporting, teaching, scholarship and research.