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 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.

Welcome to THE TABLE!!! Today is a GOOD ONE!! We're unpacking the 5 biggest mistakes I've made when it comes to food that kept my food noise loud and the lessons I learned to quiet it. 🎥 WATCH THE THE PODCASTOn Youtube: https://youtu.be/LoCv6-bhmng🪑 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 Intro01:51 Lesson 1: Stop Making Every Food Decision Mean So Much04:29 Lesson 2: Victim Mindset Keeps You Stuck 07:15 Lesson 3: Mental Health IS Health 09:23 Lesson 4: To Get Over Trigger Foods, You Do Need To Eat Them11:53 Lesson 5: Focus On Identity Over Behaviors 15:48 Unpacking TikTok Gave Me Food Noise Video18:53 What Fuels Food Noise 19:57 The Difference Between Appetite and Hunger20:58 Ignoring Hunger Cues 23:15 How I Classify Binge Eating 25:13 This Isn’t Healthy 26:40 How do you know if you’re eating enough?28:40 You Can Quiet Food Noise29:19 I am writing a book on Food Noise________________________________📌 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.

I don't know when we decided that change was a crisis. Kids outgrow things every day and no one panics. But the second an adult changes their mind, their hair, or their habits, it's like, "Wait, are you okay?" And that got me thinking...  🔗 If you'd prefer to read this, click here!    TIMESTAMPS 0:00 This Week's Story  1:59 Something To Think About  9:40 Something To Ask Yourself  11:14 Something To Try    BEYOND BINGE EATING The last program you'll need to stop binge eating. Enroll here!   THE PERSPECTIVE SHIFT NEWSLETTER 14k+ read my free newsletter The Perspective Shift: a weekly(ish) newsletter that challenges ideas on what it means to live a simply full life. Subscribe here!   SOCIALS 📸 Instagram 🎵 TikTok 🎥 Youtube   ABOUT RYANN I'm Ryann Nicole, a licensed therapist and certified nutritionist. I help people transform their relationship with food and break free from binge eating. My mission is to empower others to find mental peace, embrace balance, and live life unchained from food noise.   Disclaimer: This podcast is for educational purposes only and not a substitute for professional advice.

I could say I'm lazy, or that it's not that important. But if I'm honest (which we always are here), I don't think that's it. I think it's about what I've learned to tolerate.   TIMESTAMPS 0:00 This Week's Story 1:22 Something To Think About 3:06 Something To Ask Yourself 5:10 Something To Try   BEYOND BINGE EATING The last program you'll need to stop binge eating. Enroll here!   THE PERSPECTIVE SHIFT NEWSLETTER 14k+ read my free newsletter The Perspective Shift: a weekly(ish) newsletter that challenges ideas on what it means to live a simply full life. Subscribe here!   SOCIALS 📸 Instagram 🎵 TikTok 🎥 Youtube   ABOUT RYANN I'm Ryann Nicole, a licensed therapist and certified nutritionist. I help people transform their relationship with food and break free from binge eating. My mission is to empower others to find mental peace, embrace balance, and live life unchained from food noise.   Disclaimer: This podcast is for educational purposes only and not a substitute for professional advice.

In this episode, I share the single question that cuts through the constant mental chatter. If food thoughts are crowding out everything else, this is where to start.   TIMESTAMPS 0:00 Opening & "How do I stop food noise?" 1:45 Why asking better questions matters 3:00 Switching from "Why?" to "What?" questions 5:50 The non-negotiable first step: eat enough  7:10 Food thoughts as a false sense of control 8:45 Food thoughts as emotional distraction 10:30 Food noise isn't really about food 11:05 The "radio vs. light switch" metaphor 12:15 Curiosity over criticism: "I wonder…" 14:00 Answers ≠ action: the dashboard light analogy 15:45 Collecting small insights before big changes 16:20 Personal update & coffee chat   BEYOND BINGE EATING The last program you'll need to stop binge eating. Enroll here!   THE PERSPECTIVE SHIFT NEWSLETTER 14k+ read my free newsletter The Perspective Shift: a weekly(ish) newsletter that challenges ideas on what it means to live a simply full life. Subscribe here!   SOCIALS 📸 Instagram 🎵 TikTok 🎥 Youtube   ABOUT RYANN I'm Ryann Nicole, a licensed therapist and certified nutritionist. I help people transform their relationship with food and break free from binge eating. My mission is to empower others to find mental peace, embrace balance, and live life unchained from food noise.   Disclaimer: This podcast is for educational purposes only and not a substitute for professional advice.

The Perspective Shift #35: After realizing just how much content I've been consuming, I decided to take a break. Here's what sitting in that silence got me thinking about.    BEYOND BINGE EATING The last program you'll need to stop binge eating. Enroll here!   THE PERSPECTIVE SHIFT NEWSLETTER 14k+ read my free newsletter The Perspective Shift: a weekly(ish) newsletter that challenges ideas on what it means to live a simply full life. Subscribe here!   SOCIALS 📸 Instagram 🎵 TikTok 🎥 Youtube   ABOUT RYANN I'm Ryann Nicole, a licensed therapist and certified nutritionist. I help people transform their relationship with food and break free from binge eating. My mission is to empower others to find mental peace, embrace balance, and live life unchained from food noise.   Disclaimer: This podcast is for educational purposes only and not a substitute for professional advice.

The second cookie isn't the problem. The story you tell yourself about the second cookie is. Let's talk about why "one" feels like success, why "two" feels like failure, and how to step out of that exhausting math game with food. 🎥 The video I'm talking about!!    TIMESTAMPS  0:00 – Why "just one cookie" feels like the ultimate test of control 4:45 – The story I picked up from my mom 7:00 – Why stopping at one cookie feels safe (and why it backfires) 9:00 – Susan vs. Sarah 12:45 – How the second cookie becomes "failure" instead of just food 15:00 – Food morality and identity 19:00 – Coffee chat (life updates, book announcement, and mom life)   BEYOND BINGE EATING The last program you'll need to stop binge eating. Enroll here!   THE PERSPECTIVE SHIFT NEWSLETTER 14k+ read my free newsletter The Perspective Shift: a weekly(ish) newsletter that challenges ideas on what it means to live a simply full life. Subscribe here!   SOCIALS 📸 Instagram 🎵 TikTok 🎥 Youtube   ABOUT RYANN I'm Ryann Nicole, a licensed therapist and certified nutritionist. I help people transform their relationship with food and break free from binge eating. My mission is to empower others to find mental peace, embrace balance, and live life unchained from food noise.   Disclaimer: This podcast is for educational purposes only and not a substitute for professional advice.