Do This to Stop Living by Food Rules and Eat “Normally” Again

"No eating after 7pm. Protein at every meal. Never eat carbs on their own. Stop when you're 80% full. Only eat when you're actually hungry. Don't keep chips in the house. If you had dessert yesterday, skip it today."Your head is FULL of rules - how you “should” eat. What’s right, and what’s wrong. And as a result… → You’re overwhelmed, frustrated, and confused when it comes to food → The mental chatter about food is CONSTANT and debilitating → You can’t trust yourself and just don’t know how to eat normally anymore In this episode I discuss...→The Good Student trap: how following expert advice to the letter is exactly what disconnects you from yourself→The Rule Keeper — what it is, what it's protecting you from, and why it's not actually your enemy→Why every "failed" diet taught your nervous system the wrong lesson about self-trust→The nervous system loop that goes: rules → rebellion → shame → more rules (and how to break it)→Why throwing all the rules out at once always backfires — and what to do instead→What it feels like to eat from self-trust instead of fear→A 4-step journaling exercise to start getting to know your Rule Keeper this week🔗 LINKS → JOIN FOOD FREEDOM ACADEMY 💻 Decode Your Food Noise Mini-Course📲 Instagram →  @sabrina.magnan.health💌  Free Newsletter  DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

"I know what I need to do. I just can't do it." If you've ever said that about food, this episode is for you.This week's Coaching Over Coffee is with Linda - a scientist who came in asking how to stop the autopilot trips to the chocolate, break the evening eating habit, and convince her brain she doesn't actually need it. And in the first ten minutes, we uncovered something she hadn't considered: that trying to convince your brain is exactly the wrong approach, because the urge isn't coming from your brain at all.In this episode I talk about…→Why "I know what I need to do, I just can't do it" is usually the wrong diagnosis — and what's actually going on→Why trying to convince your brain you don't need the food is like telling someone having a panic attack to calm down→ Why food is the solution, not the problem -  and what it's actually solving→How autopilot eating works at the nervous system level, and why there's no pause between urge and behavior→The connection between eating on autopilot, overworking, overscrolling, and overthinking (same root, different exits)→Why you're not dealing with fifteen different problems — you're dealing with one🔗 LINKS → JOIN FOOD FREEDOM ACADEMY 💻 Decode Your Food Noise Mini-Course📲 Instagram →  @sabrina.magnan.health💌  Free Newsletter  DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

"Eat when you're hungry, stop when you're full." Ok, wonderful… But what if you genuinely don't know what full actually feels like? Not stuffed and uncomfortable. The quieter signal. The one that comes before the pain. For a lot of women, that signal has gone basically silent. And this episode is about why, and how to start reconnecting to it.In this episode I discuss...→Why years of eating by rules and numbers trains your body to stop sending signals→How living "from the neck up" disconnects you from the subtler cues of comfortable fullness→The nervous system reasons being in your body has sometimes felt unsafe→What comfortable satiety actually feels like: in your mind, your stomach, your energy, and your mood→The 5 factors that interfere with hearing and honoring your fullness signals→Why this skill bleeds into self-trust in every area of your life→A simple 3-check-in practice to start rebuilding the connection this week🔗 LINKS → JOIN FOOD FREEDOM ACADEMY 💻 Decode Your Food Noise Mini-Course📲 Instagram →  @sabrina.magnan.health💌  Free Newsletter  DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

You already know about the binge-restrict cycle. That's not why you're still stuck in it. In this episode I'm going 10 layers deep into what's actually keeping the cycle running -  including the real reason "just stop restricting" advice doesn't work, and the three things that actually have to happen to break free for good.In this episode I discuss...Why "just stop restricting" advice can make things worse - and what it's missingThe invisible straitjacket: why some people can't stop restricting even when they desperately want toWhy your nervous system has coupled food with both safety AND danger at the same timeWhere those associations come from, and why they make neutrality feel nearly impossibleWhy stopping restriction doesn't feel like freedom, and why stopping binging doesn't feel like reliefThe three things that actually have to happen to break the cycle: internal safety, embodiment, and decoupling food from safety and dangerWhat my relationship with work taught me about what makes this cycle so relentlessYou already know about the binge-restrict cycle. That's not why you're still stuck in it.You know that restriction leads to binging. You've understood this intellectually for years. And it keeps happening anyway. Which makes you feel like you're the problem. You're not. You're just working at the wrong level.In this episode I go 10 layers deep into why the cycle keeps running even when you knowwww better, including the real reason "just stop restricting" advice doesn't work and sometimes makes things worse. We cover why your nervous system has coupled food with both safety and danger at the same time, why that makes neutrality feel nearly impossible, and what three things actually have to happen to genuinely break the cycle for good.This is the episode I wish existed when I was in the middle of it. The real answer is in here.Free mini course Decode Your Food Noise: sabrinamagnan.com/decode-podcast🔗 LINKS → JOIN FOOD FREEDOM ACADEMY 💻 Decode Your Food Noise Mini-Course📲 Instagram →  @sabrina.magnan.health💌  Free Newsletter  DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

You spend weeks looking forward to a trip. And then the second you get there, your brain is consumed with thoughts about food and your body. Constant math about what you've eaten. Dreading the next time you have to put on a bathing suit. Feeling like you're watching your own vacation instead of actually being in it. And this specific kind of shame that comes from knowing you should be relaxed right now, and being completely unable to get there.This episode is about why that happens, and what's actually going on underneath it.We cover why travel makes the food and body anxiety so much louder, why it's not actually about the trip (travel removes the tools you've been using to manage something that was always underneath), the "and then what?" exercise for tracing the fear all the way to its actual root, and what to do with it instead of pushing it down or white-knuckling through.🔗 LINKS → JOIN FOOD FREEDOM ACADEMY 💻 Decode Your Food Noise Mini-Course📲 Instagram →  @sabrina.magnan.health💌  Free Newsletter  DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

Eating healthy feels SO much harder than it needs to be. In the current age of health and wellness culture, you’re being set up to fail. Too many conflicting opinions, too many rules, confusion, overwhelm… and underneath all of it, a nervous system that's been in survival mode around food for so long that even the word "healthy" can feel like a threat.In this episode, I break down the five most common mistakes that make healthy eating feel impossible. You’ll also know how to simplify it, strip it down to the things that will have the biggest impact and make healthy eating actually easy.This episode is for anyone who keeps trying to eat better and keeps feeling like they're failing.🔗 LINKS → JOIN FOOD FREEDOM ACADEMY 💻 Decode Your Food Noise Mini-Course📲 Instagram →  @sabrina.magnan.health💌  Free Newsletter  DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

You’re becoming aware that you turn to food when you’re feeling overwhelmed or feeling like you’re failing at something, as a way to distract from that discomfort. But even though you now know what’s happening, you can’t seem to stop. That gap between knowing and being able to actually do something different isn't a willpower problem. It has everything to do with your nervous system. In this episode, I answer a real question from a member inside Food Freedom Academy: she's aware she reaches for food when she's overwhelmed and feeling like she's failing at work, but knowing it isn't stopping it. We go into what fight or flight actually does to your brain, why the part of you that emotionally eats thinks it's protecting you, and a four-step practice you can use before you reach for food that doesn't involve taking food off the table. Plus why breathwork and walking aren't arbitrary advice, and what they're actually doing in your nervous system.The goal isn't to never emotionally eat again starting today. It's to build the capacity to be with hard emotions so food doesn't have to do that job alone anymore. One minute at a time.🔗 LINKS → JOIN FOOD FREEDOM ACADEMY 💻 Decode Your Food Noise Mini-Course📲 Instagram →  @sabrina.magnan.health💌  Free Newsletter  DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

Today is my 30th birthday. Ahhh!!! And after a month away from the podcast, which hasn't happened since I started it, this felt like the right episode to come back with.My 20s were challenging and beautiful and full. Living in Italy, living in France, the pandemic, building a business, falling in love, moving between friend groups, failing A LOT growing A LOT. I am SO proud of my 20s. And I am even more excited for what comes next.In this episode, I'm sharing 30 things I figured out before 30. Some are big life lessons, some are embarrassingly simple, and a few go deep into the stuff I talk about every week: nervous systems, healing patterns, why you can't think your way into change, and why your relationship with food and your body might just be your Mount Everest and what to do about it.This one is a good one to listen to on a walk. Bring a journal if you want to. And if something lands, come tell me over on Instagram. 🔗 LINKS → JOIN FOOD FREEDOM ACADEMY 💻 Decode Your Food Noise Mini-Course📲 Instagram →  @sabrina.magnan.health💌  Free Newsletter  DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

Have you ever found yourself spiraling down the "wellness" rabbit hole?One week you’re told your bloating is from gluten. The next it’s dairy. Then suddenly you’re on your 5th elimination diet, $300 deep in supplements, and still feeling exhausted, anxious, and confused.I know that trap because I lived it. And so did my guest today - Christy Harrison.Christy is a registered dietitian, journalist, host of Rethinking Wellness, and author of the books Anti-Diet and The Wellness Trap. She has spent years pulling back the curtain on how wellness culture often isn’t the solution, it’s just diet culture with green juice and lab tests.In this episode, Christy and I get real about: ✨ The sneaky overlap between diet culture and wellness culture (and how both make you feel like you’re the problem) ✨ The “care effect” & why just being heard can make you feel better, even when the treatment itself doesn’t work ✨ Common wellness buzzwords (root cause, adrenal fatigue, candida) and what they actually mean ✨ Why we fall for restrictive diets & wellness protocols even when they make us sicker ✨ How to tell if your pursuit of “healing” is quietly stealing your joy, money, and freedom ✨ The difference between wellness and true well-being - and how to move toward the latterThis isn’t about shaming anyone who’s tried alternative medicine, elimination diets, or supplements. It’s about giving you the clarity, context, and compassion you need to protect yourself from getting stuck in another endless cycle of “fixing.”Christy’s work has helped thousands of people untangle from both diet culture and wellness culture , and after this conversation, you’ll have a new lens for spotting when health advice is helping… or harming.📚 Resources Mentioned:Substack: https://rethinkingwellness.substack.com/Website: christyharrison.comBook | Anti-Diet:  ChristyharrisonAnti-Diet BookBook | The Wellness Trap: ChristyharrisonThe Wellness Trap Book🔗 LINKS → JOIN FOOD FREEDOM ACADEMY 💻 Decode Your Food Noise Mini-Course📲 Instagram →  @sabrina.magnan.health💌  Free Newsletter  DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

You know that feeling where you feel like you get PULLED towards food when you get hit with a strong emotion...like anxiety, stress or overwhelm?You might know logically that eating never makes you feel better in the long-run, but no matter how much you try, it feels IMPOSSIBLE to break free from emotional eating for good. If you can relate, you're going to find out why it feels like food has power over you in this episode! Plus, you'll learn brand-new strategies to overcome emotional eating at the source without ever needing willpower or giving up the foods you love.🔗 LINKS → JOIN FOOD FREEDOM ACADEMY 💻 Decode Your Food Noise Mini-Course📲 Instagram →  @sabrina.magnan.health💌  Free Newsletter  DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.