Making Empowered Food Choices Beyond Diet Culture with Bonnie Roney

When I first entered into the world of wellness culture, I was swept up in the promise of health, vibrancy, and fixing every symptom I had and could ever have. I did the detoxes, the cleanses, the supplements, the colonics, the detox foot baths, the energy work, and the elimination diets. Now, if you're thinking, "Wait. I have done some of those things and they were helpful to me." That is great! But, what I've noticed is that wellness culture has commodified health to sell something. Things it didn't guide me to look at were detoxing my thoughts, my social media feeds, my low self esteem, and my trauma. Attending to these things was far more beneficial for my health and well being than any supplement I could ever take. Constantly trying to digest internal harsh criticism was part of what was fueling all of my symptoms as my body was living in a sympathetic nervous system state and the longer you stay in a fight or flight response, the more your body is going to struggle to stabilize. In this week's episode, I chat with Michele Scarlet, Board-Certified Functional Medicine Practitioner, Functional Diagnostic Nutrition Practitioner, Certified Personal Trainer, and Women’s Health Coach, about: The impact of stressUnderstanding body communicationDetoxing mythsHow to support the body in a toxic world and no we're not just talking about what you ingest but also what you surround yourself withNavigating food choicesFostering self compassionYou can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/busting-detox-mythsHope you enjoy this week's episode and talk to you more soon! With Compassion and Empathy, Stephanie Mara FoxKeep in touch with Michele: Website: https://www.michelescarlet.com/about Instagram: https://www.instagram.com/michelescarlet_/Support the showKeep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/Facebook: https://www.facebook.com/stephaniemarafoxWebsite: https://www.stephaniemara.com/https://www.somaticeating.com/Linkedin: https://www.linkedin.com/in/stephmara/TikTok: https://www.tiktok.com/@stephaniemarafoxContact: [email protected] the show:Become a supporter: https://www.buzzsprout.com/809987/supportAll affiliate links: https://www.stephaniemara.com/resourcesReceive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARAUse my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPlSpecial thanks to Bendsound for the music in this episode. www.bensou...

The statement, “You are not your body,” needs some somatic updating. This statement, which has been said countless of times to try to decrease body image struggles, actually guides you in detaching from the body, further causing separation from safely inhabiting the body.René Descartes’ “I think, therefore I am,” reinforced a mind-body split. This contributed to the belief that the body is meant to be transcended and translated to: don’t listen to your body, hunger, fatigue, needs, or sensations. This has led to further objectification of the body that it can be shaped to meet the mind’s desires. and detaching from the body in the process doesn’t teach you how to sense, feel, and relate to your body.In this week's Satiated Podcast episode, I chat about: Challenging the statement you are not your bodyThe importance of inhabiting your body to decrease body image issuesBody image and your nervous systemUpdating the you are not your body sentimentJournaling questions You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/you-are-not-your-body-or-are-youHope you enjoy this episode and talk with you next week!With Compassion and Empathy, Stephanie Mara FoxSupport the showKeep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/Facebook: https://www.facebook.com/stephaniemarafoxWebsite: https://www.stephaniemara.com/https://www.somaticeating.com/Linkedin: https://www.linkedin.com/in/stephmara/TikTok: https://www.tiktok.com/@stephaniemarafoxContact: [email protected] the show:Become a supporter: https://www.buzzsprout.com/809987/supportAll affiliate links: https://www.stephaniemara.com/resourcesReceive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARAUse my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPlSpecial thanks to Bendsound for the music in this episode. www.bensou...

Once I started to connect the dots that the sympathetic nervous system plays a prominent role in food impulses and behaviors, I began teaching everyone I work with how to identify when their sympathetic nervous system is activated. This isn't something we're often taught as a kid and would be a game changer to learn earlier on in life. You may just be learning this language of your body and nervous system now though and feel exhausted from living in sympathetic nervous system dominance. And your bodily depletion makes so much sense. In this week's episode, I chat with Dr. Scott Sherr, Board Certified Internal Medicine Physician, about: Understanding the sympathetic nervous system The Sympathetic Spiral of DoomMitochondrial health and its impactThe connection between trauma and eating behaviorsIntegrating nutrition in trauma workAddressing long term health challengesPractical steps to support your mitochondrial health for improved regulation and metabolic signalingYou can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/get-unstuck-from-a-sympathetic-statePlease remember that your food behaviors can be bodily communication of your nervous system state. If you have any insights from this episode, email me anytime, and talk to you more soon! With Compassion and Empathy, Stephanie Mara FoxKeep in touch with Dr. Scott:Instagram: https://www.instagram.com/drscottsherr/Instagram: https://www.instagram.com/troscriptions/ Instagram: https://www.instagram.com/onebasehealth/YouTube: https://www.youtube.com/@troscriptions Website: https://drscottsherr.com/Support the showKeep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/Facebook: https://www.facebook.com/stephaniemarafoxWebsite: https://www.stephaniemara.com/https://www.somaticeating.com/Linkedin: https://www.linkedin.com/in/stephmara/TikTok: https://www.tiktok.com/@stephaniemarafoxContact: [email protected] the show:Become a supporter: https://www.buzzsprout.com/809987/supportAll affiliate links: https://www.stephaniemara.com/resourcesReceive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARAUse my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPlSpecial thanks to Bendsound for the music in this episode. www.bensou...

As I was editing this week's podcast episode, I accidentally deleted half of it and thought it was gone forever. At first, my heart sank, I was in shock, the blood drained from my face, and I literally said out loud, "Nooooooo!!!"I was ready to call it and my brain started quickly going through my options.As I went through my options, I paused and wanted to connect with my experience of this. I felt the sadness of these words I took the time to speak would be lost forever. I took a moment to grieve this. Giving myself space to feel and move through what was present, I noticed myself regulate. I was ready to choose the option of re-recording and trying to get this podcast out when I could. Then, my husband told me to give him ten minutes and he was able to find the lost content. The interesting thing was I had a mixture of emotions when he found it. I had already grieved what was lost and was getting excited about what I could say differently when I re-recorded and then also relief that these recording was recovered and I could move forward editing the rest and getting it out to you. This is what binge eating recovery can be like: a mixture of highs and lows of being so excited that the binge eating is decreasing and then grief at saying goodbye to something that has supported you for so long and grief at all the reasons that this food behavior came in to help you feel safe and protect you. In this week's episode: I read 3 different Binge Eating Reddit Stories I explore a trauma, somatic, nutritional, and nervous system perspective about what might support these individuals in their binge eatingI get into topics such as binge-restrict cycle, binge eating as a response to nervous system dysregulation, binge eating as a response to trauma, weight stigma, and body controlI offer explorations around binge eating that you might play with for yourself I hope you enjoy this episode and if there is ever a topic you would like me to explore on these Reading Reddit Stories episodes, email me and let me know! With Compassion and Empathy, Stephanie Mara FoxSupport the showKeep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/Facebook: https://www.facebook.com/stephaniemarafoxWebsite: https://www.stephaniemara.com/https://www.somaticeating.com/Linkedin: https://www.linkedin.com/in/stephmara/TikTok: https://www.tiktok.com/@stephaniemarafoxContact: [email protected] the show:Become a supporter: https://www.buzzsprout.com/809987/supportAll affiliate links: https://www.stephaniemara.com/resourcesReceive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARAUse my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPlSpecial thanks to Bendsound for the music in this episode. www.bensou...

Something I've noticed in food recovery is that certain foods and meals become associated with dieting. Suddenly, you're afraid or feeling resistance to eating certain vegetables or fruits because these foods have been somatically connected to deprivation and restriction. Your body tenses, your breath gets shallow, you feel tight, and you hear an internal, "NO, don't eat that." You might find yourself questioning if you're on a diet if you choose the salad over the burger. The sensations attached to NO make it feel like eating these foods are "wrong." And when you do eat these foods, you feel panicked about if you're going to get enough, will you be satiated, does this mean you're back on a diet again, and on and on. A part of food recovery can be updating your body's story that all foods are safe but this is not only the foods you have labeled as "bad" but also the foods you used to diet with. In this week's episode, I chat with Bonnie Roney, Registered Dietitian and Certified Intuitive Eating Counselor, about: The illusion of control in dietingRebuilding trust with your bodyNavigating the hunger and fullness scaleThe importance of consistent eatingNuances to saying yes and no to foodsUnderstanding food choices beyond dietingVisualizing your life and finding your identity beyond dietsYou can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/making-empowered-food-choices-beyond-diet-cultureI really loved this conversation and you will walk away feeling a lot of relief in how to normalize all of your food decisions.With Compassion and Empathy, Stephanie Mara FoxKeep in touch with Bonnie: Instagram: https://www.instagram.com/diet.culture.rebel/ Website: https://dietculturerebel.com/Support the showKeep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/Facebook: https://www.facebook.com/stephaniemarafoxWebsite: https://www.stephaniemara.com/https://www.somaticeating.com/Linkedin: https://www.linkedin.com/in/stephmara/TikTok: https://www.tiktok.com/@stephaniemarafoxContact: [email protected] the show:Become a supporter: https://www.buzzsprout.com/809987/supportAll affiliate links: https://www.stephaniemara.com/resourcesReceive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARAUse my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPlSpecial thanks to Bendsound for the music in this episode. www.bensou...

Diets can be a reminder of what no can feel like. The issue occurs that over time a no somatically gets connected with deprivation and restriction. So when you really don’t want to eat something, a no sends your body into a survival response. It can feel like you’re not allowed to say no because now all you feel is tight, tense, and constricted. And then anti diet culture swoops in and tells you that you’re allowed to eat and to eat everything and this can push you further away from listening to what would resonate most with you. What I find is missing from this process is updating your body that all responses are safe. Yes, no, and maybe. In this week's episode, I chat with Dr. Alexandra Gajer, founder of The Gajer Practice and board-certified physician, about: Her disillusionment with conventional medicineThe role of gut health in well beingSimplifying nutrition and movementThe overlooked crucial importance of sleepCreating evening rituals for better sleep Building habits that care for you and your bodyYou can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/simplifying-nutrition-and-movementEnjoy this week's episode and "see" you all next week! With Compassion and Empathy, Stephanie Mara FoxKeep in touch with Dr. Gajer: Website: https://thegajerpractice.com YouTube: https://www.youtube.com/@TheGajerPractice Instagram: https://www.instagram.com/thegajerpractice/   Support the showKeep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/Facebook: https://www.facebook.com/stephaniemarafoxWebsite: https://www.stephaniemara.com/https://www.somaticeating.com/Linkedin: https://www.linkedin.com/in/stephmara/TikTok: https://www.tiktok.com/@stephaniemarafoxContact: [email protected] the show:Become a supporter: https://www.buzzsprout.com/809987/supportAll affiliate links: https://www.stephaniemara.com/resourcesReceive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARAUse my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPlSpecial thanks to Bendsound for the music in this episode. www.bensou...

Every Saturday, my husband and I listen to a podcast that reads Reddit stories. For a long time, I have wanted to do something similar but with a focus on food and body image behaviors. I even set up a whole form for people to send in questions, but I got very few responses. So I decided to move forward on this anyway and find my own Reddit stories to read and share my thoughts on how I might support that person in their situation. In this week's Satiated Podcast episode: I read 3 different body image situations I discuss from a trauma, somatic, and nervous system perspective how I might respond to these indivdualsI get into topics such as weight stigma, past trauma, capitalism, and dieting generational traumaI share the wisdom in body image concerns and how to start to see them as protection Because this was a new kind of episode I'm testing out, there is no transcript to this week's episode. If you loved this format, let me know and I will be sure to have transcripts to future episodes like this one.I would love to hear your thoughts on this new format and I hope you enjoy it! With Compassion and Empathy, Stephanie Mara FoxSupport the showKeep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/Facebook: https://www.facebook.com/stephaniemarafoxWebsite: https://www.stephaniemara.com/https://www.somaticeating.com/Linkedin: https://www.linkedin.com/in/stephmara/TikTok: https://www.tiktok.com/@stephaniemarafoxContact: [email protected] the show:Become a supporter: https://www.buzzsprout.com/809987/supportAll affiliate links: https://www.stephaniemara.com/resourcesReceive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARAUse my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPlSpecial thanks to Bendsound for the music in this episode. www.bensou...

Over the past few years, I've become more interested in neurodiversity. I've had more people come to work with me navigating being on the ADHD or autism spectrums and telling me that intuitive eating didn't work for them. I saw that many of the bodily changes that can occur as a response to trauma can already be happening in someone's brain when in the spectrum of neurodiversity. This can include quicker shifts into activated or collapsed nervous system states, less dopamine and time spent in a safety, more energy utilized to socialize, navigate transitions and make decisions. This can show up with food as struggling to hear hunger and fullness cues, heightened sensitivity to texture, taste, or smells, sensory seeking with crunch or flavor, difficulties with planning, cooking, or remembering to eat.In this week's episode, I chat with Dr. Miguel Toribio-Mateas, clinical neuroscientist, nutrition researcher, autistic ADHDer, and author, about: ADHD and nutritionListening to your unique body's signalsUnderstanding sensory sensitivitiesThe role environment plays in food choicesThe connection between trauma and foodFinding balance in nutritionPractical meal prep strategiesYou can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/bioindividual-approach-to-nutrition-for-neurodiversity-and-adhdEnjoy this week's episode and reach out with any insights! With Compassion and Empathy, Stephanie Mara FoxKeep in touch with Dr. Miguel here: Instagram: https://www.instagram.com/drmiguelmateas/ Website: https://drmiguelmateas.comBook: ADHD Body and Mind https://amzn.to/4riUEjoSupport the showKeep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/Facebook: https://www.facebook.com/stephaniemarafoxWebsite: https://www.stephaniemara.com/https://www.somaticeating.com/Linkedin: https://www.linkedin.com/in/stephmara/TikTok: https://www.tiktok.com/@stephaniemarafoxContact: [email protected] the show:Become a supporter: https://www.buzzsprout.com/809987/supportAll affiliate links: https://www.stephaniemara.com/resourcesReceive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARAUse my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPlSpecial thanks to Bendsound for the music in this episode. www.bensou...

Digestion and cravings can all start in your nervous system. Food decisions made from a stressed, sympathetic nervous system state will lead you to specific foods for your survival. You then struggle to digest those foods, not because there is something “wrong” with the food or your gut, but because your digestion has shut down to prepare you for battle. You can start to see that every food behavior you have is trying to do something FOR you. Your body needs attunement, compassion, and safety, not ridicule, shame, and judgment. Getting to know how your unique body functions and what it needs and when can be an empowering experience. And, there are many lenses that you can get to know your body through. In this week's Satiated Podcast episode, I chat with Dr. Shivani Gupta, Ayurvedic practitioner, inflammation expert, and author, about: Ayurveda in a modern contextFood as nourishmentUnderstanding your individual dietary needs based on your constitution and doshasSeasonal eating and circadian rhythmsGrowing in your awareness of your connection with foodYou can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/how-to-choose-foods-based-on-your-bodys-constitutionChat with you more next week! With Compassion and Empathy, Stephanie Mara FoxKeep in touch with Dr. Shivani: Website: www.shivanigupta.com Instagram: https://www.instagram.com/dr.shivanigupta/ YouTube: https://www.youtube.com/@dr.shivanigupta Book: The Inflammation Code: https://amzn.to/4sTPjkpSupport the showKeep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/Facebook: https://www.facebook.com/stephaniemarafoxWebsite: https://www.stephaniemara.com/https://www.somaticeating.com/Linkedin: https://www.linkedin.com/in/stephmara/TikTok: https://www.tiktok.com/@stephaniemarafoxContact: [email protected] the show:Become a supporter: https://www.buzzsprout.com/809987/supportAll affiliate links: https://www.stephaniemara.com/resourcesReceive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARAUse my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPlSpecial thanks to Bendsound for the music in this episode. www.bensou...

Wellness culture teaches you how to NOT feel enough. It is never enough biohacking, protein, red light therapy, organic, sprouted, activated, pure, lectin free food. Feeling like you’re never going to get it “right” does not create wellness. What creates "wellness" are things that cannot be commodified and sold to you as the answer to your fears and worries. In this week's Satiated Podcast episode, I chat with Jenn Trepeck, Certified Health & Nutrition Coach, & author about: What uncomplicating wellness looks like & meansBiostacking rather than biohackingThe basics of wellnessDefining personal wellnessThe impact of diet cultureWhat wellness actually includes according to researchYou can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/uncomplicating-wellnessEmail me any of your insights at [email protected]!With Compassion and Empathy, Stephanie Mara FoxKeep in touch with Jenn: Instagram: https://www.instagram.com/jenntrepeck/ Facebook: https://www.facebook.com/JenniferTrepeck TikTok: https://www.tiktok.com/@jenntrepeck LinkedIn linkedin.com/in/jennifertrepeck Website: https://asaladwithasideoffries.com/ Book Uncomplicating Wellness: https://amzn.to/4pPH3PB Support the showKeep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/Facebook: https://www.facebook.com/stephaniemarafoxWebsite: https://www.stephaniemara.com/https://www.somaticeating.com/Linkedin: https://www.linkedin.com/in/stephmara/TikTok: https://www.tiktok.com/@stephaniemarafoxContact: [email protected] the show:Become a supporter: https://www.buzzsprout.com/809987/supportAll affiliate links: https://www.stephaniemara.com/resourcesReceive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARAUse my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPlSpecial thanks to Bendsound for the music in this episode. www.bensou...