I'm Back!! Next Phase For The Pod.

Let's talk about what actually happens when you eat less added sugar, how much sugar is worth paying attention to, and what cutting back can look like without turning it into another exhausting food rule.Taking care of your health shouldn't require thinking about food all day and we're here to take some of those thoughts OFF YOUR PLATE! 🍽️🍴 THE KITCHEN TABLEIf you've ever wished you had a therapist and dietitian on speed dial to help you figure out what ACTUALLY matters when it comes to your health, this is for you.Join The Kitchen Table 🎧 WANT MORE ON ADDED SUGAR?We're diving into Part 2 of this conversation exclusively inside The Kitchen Table next week!🎧 LISTEN TO OFF YOUR PLATE ON PODListen on AppleListen on SpotifyListen anywhere else⏱️ CHAPTERS & TIME STAMPS00:00 Why Is Everyone So Obsessed With Sugar?04:30 Do You Really Need to Cut Out Sugar?06:30 What Sugar Actually Does to Your Blood Sugar09:10 How to Prevent Blood Sugar Spikes12:00 Does Cutting Sugar Reduce Bloating?16:00 What Really Happens When You Quit Sugar?18:40 Added Sugar vs. Natural Sugar Explained21:10 Can You Reduce Sugar Cravings Without Quitting?23:10 Why Restricting Sugar Can Make Cravings Worse26:50 How to Reduce Sugar Cravings Naturally30:40 Why Undereating Makes You Crave Sugar33:40 How Sugar Affects Your Sleep and Energy41:10 Can Cutting Sugar Improve Anxiety and Mood?47:50 How We Personally Approach Added Sugar52:20 Can You Make Peace With Sugar Without Quitting?📌 FOLLOW USRyann → https://www.instagram.com/itsryannnicole/Kasey → https://www.instagram.com/kaseynutrition/⭐️ DISCLAIMERSTHERAPY + NUTRITION DISCLAIMER:Off Your Plate is hosted by a licensed therapist and a registered dietitian. While we share information informed by our professional education, training, and experience, all content is intended for general educational and informational purposes only.Nothing shared on this podcast constitutes therapy, mental health treatment, individualized medical advice, or personalized nutrition counseling. Listening to or engaging with this content does not establish a therapist-client, dietitian-client, or other healthcare provider-patient relationship.The information discussed is not a substitute for individualized care from a qualified healthcare professional who understands your personal circumstances. Always consult your own healthcare provider before making decisions about your mental or physical health.FAIR USE DISCLAIMER:This podcast may include copyrighted materials for purposes such as commentary, criticism, education, and discussion. Where applicable, such uses are intended to qualify as fair use under Section 107 of the U.S. Copyright Act. Fair use is determined on a case-by-case basis, and no ownership of third-party materials is claimed.

It’s been almost a year since I sat down behind this microphone, here's what's next for this podcast (and updates)!

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 PODCASTListen on Apple: https://apple.co/3LVDxotListen on Spotify: https://bit.ly/4805KTQListen anywhere else: https://bit.ly/4rht5rD🖥️ FREE WORKSHOPDesign 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 MEYou 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 STAMPS00:00 — 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 Problem02:30 — 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 MEInstagram → https://www.instagram.com/itsryannnicole/TikTok → 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.

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 PODCASTListen on Apple: https://apple.co/3LVDxotListen on Spotify: https://bit.ly/4805KTQListen anywhere else: https://bit.ly/4rht5rD🖥️ FREE WORKSHOPDesign 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 MEYou 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 STAMPS00:00 – Welcome!00:27 – Getting stuck in "not that bad" with food noise01:34 – 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 bingeing14:51 – 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 MEInstagram → 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.

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.🖥️ FREE WORKSHOPDesign 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.[SAVE YOUR SEAT]🪑 WORK WITH MEYou deserve more than a life where food takes up this much space. Beyond Binge Eating is where we make that happen. Details here.⏱️ CHAPTERS & TIME STAMPS00:00 - The rise and fall of the intuitive eating conversation.01:25 - Free Live Workshop Announcement04:35 - 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 Intuitive10:52 - When Intuition Fails12:18 - The Reality of Constant Regulation vs. Real Life.13:18 - GLP-1 Medications14:10 - 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 MEInstagramTikTok⭐️ THERAPY DISCLAIMERRyann is a therapist, however nothing that is said on the Ryann Nicole Podcast constitutes as therapy. This is for education only.

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 PODCASTListen on AppleListen on SpotifyListen anywhere else🖥️ 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. Register here!!🪑 WORK WITH MEYou deserve more than a life where food takes up this much space. Beyond Binge Eating is where we make that happen. Details here⏱️ CHAPTERS & TIME STAMPS00:00:00 - Kicking off 2026: An Honest Conversation 00:01:16 - 5 Questions to Stop Repeating Old Patterns 00:02:22 - Welcome to the Kitchen Table00:03:00 - 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 MEInstagramTikTok ⭐️ 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.

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 PODCASTListen on Apple: https://apple.co/3LVDxotListen on Spotify: https://bit.ly/4805KTQListen anywhere else: https://bit.ly/4rht5rD🪑 WORK WITH MECheck 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 STAMPS00:00 – The Irony of Half-Commitment & Recording this Episode00:40 – 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 Trust23:40 – 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 Future31:50 – Q&A: Handling a New Health Diagnosis Without Old Food Patterns 33:50 – Q&A: Dealing with Family Comments on Food and Body36:40 – Closing: Is it Hard, or Are You Just Not Fully Committed?37:30 – Bloopers📌 FOLLOW MEInstagram → 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.

Okay pull up a chair to THE TABLE because it's time to talk about the question that has been floodinggg my DMs lately: I have done the work to accept my body, now what?🖥️ FREE WORKSHOPI am hosting a free workshop on December 18, 2025 at 12p ET called Your 2026 Food Freedom Year. Register here https://itsryannnicole.com/workshop🎧 LISTEN ON THE PODCASTListen on Apple: https://apple.co/3LVDxotListen on Spotify: https://bit.ly/4805KTQListen anywhere else: https://bit.ly/4rht5rD🪑 WORK WITH MECheck out Beyond Binge Eating: An online 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 STAMPS00:00 Intro: Feeling Stuck After Healing 00:57 The Body Positivity/Anti-Diet Space's Rigid Rules 01:36 The Two Camps: Fitness/Weight Loss vs. Intuitive Eating/Body Positive 03:06 You can do real healing work and have body preferences 03:26 The Money Analogy04:47 Being in an Interesting Time and the Goal of Adding to Your Life 06:05 Defining Acceptance07:46 Acceptance is caring for your body regardless of aesthetics 08:44 Acceptance doesn't mean never having a critical thought 09:09 Acceptance is not "giving up" or "letting yourself go" 09:44 Objection: Hating my body motivates me to change 10:07 Pain gets you started, but doesn't carry you through 10:45 Accepting your body and still wanting to change it 11:06 The difference between "I would prefer" and "I am unacceptable" 11:15 Viewing your body as a vehicle for living your life 11:36 The Why behind the Wanting 13:46 Healing is the foundation for exploring change 14:15 Recovery doesn't mean immunity to old behaviors 16:24 You can accept your body and pursue goals without punishment 16:59 Permission to explore different options 17:09 The goal is not letting the desire to change destroy healing 17:55 The Evolution: Heal, then get curious about capability 19:05 Acceptance gives the foundation for exploration 19:27 The Next Level is Self-Trust21:58 Free Live Workshop Announcement (December 18th) 22:36 Not being allowed to want to grow is a "new cage" 23:46 Wrapping up due to book and workshop slide work____📌 FOLLOW MEInstagram → 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.

Join THE TABLE for a muchhh needed convo about why deciding what to eat feels hard and how to make it easier!!! I am hosting a free workshop on December 18, 2025 at 12p ET called Your 2026 Food Freedom Year. Register here https://itsryannnicole.com/workshop🎧 LISTEN ON THE PODCASTListen on Apple: https://apple.co/3LVDxotListen on Spotify: https://bit.ly/4805KTQListen anywhere else: https://bit.ly/4rht5rD🪑 WORK WITH MECheck 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 STAMPS00:00 Intro 02:10 The 2026 Food Freedom Year Workshop 03:59 "Why is deciding what to eat so hard?" (Shuts you down) 05:46 "What is making food so hard?" (Opens you up) 08:55 Every Food Decision Means So Much 10:30 Nothing Sounds Good13:35 Feeding Different Preferences (Family) 15:53 You Don't Enjoy Cooking 17:10 Decision Fatigue 19:08 Hard can mean growth (challenging yourself) 19:35 Hard can mean misalignment or capacity (draining hard)21:38 Video: The Urge to Eat All of It 22:25 My Feedback: Scarcity and Restriction 26:11 My Feedback: The Urge is Fueled by Something 26:40 My Feedback: Throwing Food Away Reinforces "I Can't Handle This" 32:00 Word for 2026: Boundaries 32:14 Holding Boundaries with Yourself 34:36 Structure Gives You Freedom 34:48 Structure is Needed for Reconnecting with Your Body___________📌 FOLLOW MEInstagram → 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.

Pull up a chair to THE TABLE!!! Today we're unpacking the best way to make food easier at the hardest time of the year so you can end 2025 STRONG and start prepping for 2026!! 🎧 LISTEN ON THE PODCASTListen on Apple: https://apple.co/3LVDxotListen on Spotify: https://bit.ly/4805KTQListen anywhere else: https://bit.ly/4rht5rD🪑 WORK WITH MECheck 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 STAMPS00:00 Intro01:10 Why a Month of Binging Won't "Get It Out of Your System"07:00 Eating Every Three to Four Waking Hours 11:05 Have What You Want, but Add What You Need13:25 Applying "Adding What You Need" to Ensure a Real Meal15:15 Put Everything on a Plate and Sit Down When You Eat 18:05 Why Healing NOW is the Fastest Track to a Better 202619:15 "I still have all of these in the house!!" Video 20:57 Why You Must Do the "Deep Work"24:45 Coffee Chat: Vulnerability on a Hard Day as a Mom30:20 Closing📌 FOLLOW MEInstagram →   / itsryannnicole  TikTok →   / 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.