Afleveringen
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Friends, welcome back to Thrive Beyond Size. Today Iām talking about intuitive eating and how the heck you do it while on your period. I realized when I instinctively bought cookies that I almost never buy while grocery shopping the other day, that my mind and body are pretty in sync now because a day or two later I got my period. Which explains the cookie craving. Weāre used to cravings, especially for sugar, during PMS, but today Iām exploring how our menstrual cycles truly affect our relationship with food and how to work intuitive eating into that.
Diet culture has conditioned us to believe that we need to follow a strict eating routine and follow it day in and day out, but in reality our bodies donāt work like that. Weāre not designed to function that way. Hunger fluctuates throughout the month, and as hormones shift during our menstrual cycles, everything from metabolism to cravings and energy levels changes, too. We simply need different things through different stages of our cycle. Iām going to go through our menstrual cycle stage by stage, looking at what actually happens bodily at each point. Then Iām going to talk about how to work intuitive eating into that. What we need changes, so what we eat will change too and thatās okay. Why do we crave sugar at one point, and nutrient-dense food at another? Letās find out together and break down the myth about routine diets as we do.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Learn more about Dr. Michelle Tubman and Wayza Health:
Website: www.wayzahealth.comFollow me on Facebook and InstagramEmail Michelle: [email protected] -
Iām happy to have you back with me at Thrive Beyond Size. Last week I was truly fatigued, so exhausted, but this week Iām feeling better and reclaiming energy. And today I want to talk to you about something Iāve struggled with along the course of my own intuitive eating journey: a fear of hunger. Hunger can feel uncomfortable and scary and those feelings can stem from experiences in childhood or because weāve started to feel, through suppression of hunger, that it just feels too big to manage. We develop a fear that weāll just overeat if we canāt conquer hunger. So today Iām exploring why diet culture teaches us to fear hunger and how ignoring hunger affects us in mind and body.
Diet culture teaches us to fear hunger in many ways. It instructs us that hunger is something we need discipline to move through. Or we find unique ways to ignore hunger just to stick to our diet plan. Or a really low calorie meal plan leaves us constantly unsatisfied and hungry. But every strategy is actually teaching us to ignore our bodyās most basic and life-sustaining signal. Believing that hunger is bad is dangerous. So letās explore how itās dangerous. What does ignoring hunger actually do to our bodies? How does that then impact our mindset with guilt and blame? And what can we do about it? Well, we can come to terms with our fear through small steps that reclaim hunger as positive. I have advice, tips, and insight to share so we can all learn to embrace hunger as natural and good and learn to not to fear it or fear food.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Learn more about Dr. Michelle Tubman and Wayza Health:
Website: www.wayzahealth.comFollow me on Facebook and InstagramEmail Michelle: [email protected] -
Welcome back, friends. Iām exploring what happens to our food cravings when weāre exhausted. Why is eating and choosing food such a chore when weāre fatigued? How does it affect our decision-making? Weāve all been there, overwhelmed and bone tired, staring at the kitchen and thinking the only option is the fast option. But weāve been made to feel guilty about that. Like weāre failing when we canāt face food choices due to exhaustion. Iām talking about self-compassion in those moments instead. Iāll explain why fatigue affects hunger and decision-making and then weāll see why the fast option in those times is perfectly acceptable.
The first thing to note is that fatigue affects intuitive eating in a few ways. Our hunger and fullness hormones become unbalanced when weāre fatigued and the result is that we feel hungrier than usual and it takes more food than usual to make us feel full. Itās our bodies trying to get more energy because weāre running on empty. Once we understand what happening we can give ourselves more of a break. When we crave carbs and sugar while exhausted or donāt have the ability to make meal choices, itās because our intuitive eating signals are mixed up by our exhaustion. And thatās okay. How do we deal with those feelings? And how can we make simple fast food choices without feeling guilty? Iāll share my personal journey with those feelings and some pointers that work for me.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Website: www.wayzahealth.comFollow me on Facebook and InstagramEmail Michelle: [email protected] -
Hello everyone and welcome back! The subject of todayās episode was inspired by an experience I had on a road trip through my home province of Alberta to a medical conference. My husband and I have been making the same trip for 50 years and we have little rituals where we stop for breaks and get favorite snacks. A certain donut shop is one of those stops. But this time I didnāt enjoy the donuts that I look forward to every trip. What happened? The donuts hadnāt changed. I realized that this isnāt the first time Iāve had this experience. And thatās what I want to talk about: the changing shift in foods when we focus on intuitive eating. How we lose touch with former favorites and why things change, thatās what Iām exploring with you today.
Sometimes what happens is that as we let go of the rigidity we held around food rules and we open ourselves up to permission to enjoy foods we love, they no longer become the forbidden fruit and lose some of their appeal. If something formerly forbidden is always open to us now, the sense of rebellious indulgence is gone. Sometimes a comfort food just no longer feels comforting like it once did. Itās not always psychological, either. Thereās a shift in our bodies as we eat intuitively. Our gut bacteria and microbiomes change. That can influence what feels good to eat. It can feel like a loss when we lose that connection with former favorite foods. So today I talk about how to regard the loss as an expansion instead. How to find that comfort or indulgence in things other than food. And how to approach the changes in food relationships with openness and curiosity for new experiences. Join me as I share the journey of losing the joy of a favorite food and how to embrace the change as something positive.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Learn more about Dr. Michelle Tubman and Wayza Health:
Website: www.wayzahealth.comFollow me on Facebook and InstagramEmail Michelle: [email protected] -
Hello everyone! Welcome back to the podcast. It has been a while since Iāve shared an interview with you and Iām excited about this one because I welcome back a former guest and one of the coaches who works inside Wayza Health. Christina Claytor, the founder of Mindful Health Revolution, joins me again but this time to talk about raising her two young daughters as intuitive eaters. Sheās here to enlighten us with her story and the truth about what it really takes to instill and maintain intuitive eating in your children.
Christinaās two daughters are 4 and nearly 2 and she and her husband are raising them as intuitive eaters. So what does that look like? Christina explains the many conversations that go into helping her kids navigate food and hunger but also the many conversations with family members about how she is raising her daughters to avoid food rules and diet culture. She explains her experience with the common myth that if you let kids eat sugar thatās all theyāll eat, how to still say no and set reasonable boundaries without labelling food as good or bad, and how to navigate your feelings about food waste and snacks when guiding kids through intuitive eating. This episode is a glimpse into the reality of bringing intuitive eating into childrenās lives and teaching them mindfulness about food.
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About Christina Claytor:
Christina Claytor is the founder of The Mindful Health Revolution where she helps clients break up with overwhelming diets and workout plans so they can stop feeling like a failure and start confidently taking action to have health on their own terms.
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Resources discussed in this episode:
āHow to Raise an Intuitive Eater: Raising the Next Generation with Food and Body Confidenceā by Sumner Brooks and Amee SeversonāFat Talk: Parenting in the Age of Diet Cultureā by Virginia Sole-SmithEpisode 143: Operationalizing Your Goals with Christina Claytor__
Learn more about Christina Claytor:
Website: TheMindfulHealthRevolution.comInstagramFacebookLearn more about Dr. Michelle Tubman and Wayza Health:
Website: www.wayzahealth.comFollow me on Facebook and InstagramEmail Michelle: [email protected] -
Welcome back to Thrive Beyond Size! I'm so happy to have you here. Todayās topic is the concept of food rules. What are food rules, you ask? Iām talking about the rigid and often unspoken guidelines that we lay down for ourselves that dictate all the decisions we make around eating. Things like carbs are bad or donāt eat after 7 pm or yogurt has too much sugar. Some of them are choices we have consciously made but some are just ingrained in our brains in response to the diet culture weāve been mired in for so long. I want to explore food rules today. Why do we make them? How are they interrupting our relationships with food and our bodies? What can we do to change them?
One of the problems with food rules is that we feel like a failure when we break one. If, for example, we have a rule about not eating cake and then we have a piece of cake on somebodyās birthday, we feel terrible and guilty and we donāt even enjoy it. So that food rule is harming our perception of ourselves and our ability to simply enjoy cake on a special occasion. Food rules often come with a sense of morality or judgment. Theyāre ingrained in our minds, dictating our eating. Letting go of these food rules is vital because theyāre creating unnecessary stress and creating this idea that our bodies cannot be trusted to communicate their needs to us. Iām going to address how adept our bodies are at letting us know what they need. Iām going to talk about intuitive eating. Iām going to talk about letting go of shame when we let go of food rules. And Iām going to talk about how to do it. How to dismantle those unspoken rules.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Learn more about Dr. Michelle Tubman and Wayza Health:
Website: www.wayzahealth.comFollow me on Facebook and InstagramEmail Michelle: [email protected] -
Hello everyone! Right now, at the end of January, I feel an urge to talk about something that seems more important than ever. Rest. In my commitment to rhythm this year, Iām noticing that I also need a little more rest and that itās actually in my rhythm to have a tough time at the end of January going into February. Itās a thing Iāve noticed I need: more sleep and slowing down. The type of rest Iām talking about is a radical act of self-care. Itās about reclaiming our time, energy, and health in a world thatās constantly demanding more of us. We all need that. Rest is resistance against our hustle culture. So Iām going to talk about how we can reframe rest as a necessity instead of regard it as a luxury.
How often do we hear people bragging about how busy they are? Itās a mindset that glorifies productivity as though their worth is measured by how many things they can juggle at once. We even remove rest from weekends with ideas like āwork hard, play hardā. And while thereās nothing wrong with goals or working hard, there is a problem with making productivity our primary source of self-worth. This hustle culture even shows up in food and in how we view our bodies: we need more restriction, more exercise, more control. But we donāt just need to be pushed, we need to rest. Weāre not wasting time or being lazy when we rest, weāre replenishing our energy and supporting our health. Weāre creating the conditions we need for more meaningful connections. So join me as I explore how we can reclaim our right to rest and reframe it as the necessity it is.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Learn more about Dr. Michelle Tubman and Wayza Health:
Website: www.wayzahealth.comFollow me on Facebook and InstagramEmail Michelle: [email protected] -
Welcome back to another episode, everyone. Iām very excited about the year ahead. Learning is one of my core values and last year I started doing training in trauma. At first, I simply wanted to have a trauma-informed approach to my coaching but the process intrigued me and opened so many realizations about the connection between trauma and healing around food and body. So now Iām doing true trauma training, the Gentle Trauma Release method, and I want to talk about why Iām doing that in todayās episode. Why itās so important and why I think itās essential for me to learn. So join me as I explore why trauma is relevant to building body trust.
Itās first important to define trauma, I believe. Many people think about big life events when we talk about trauma, like the wildfires in LA right now or violence or loss. But trauma can also be broader and include smaller less obvious experiences. Being bullied as a child or growing up constantly criticized. And these traumas overwhelm our ability to cope. Trauma often shows up as physical symptoms like headaches, fatigue or digestive issues or in emotional symptoms like difficulty trusting. And all these effects interrupt our relationships with our bodies and with food. And thatās what I talk about in this episode. How trauma is affecting our body trust. How our nervous systems are responding. What we can do to heal trauma and create a safe supportive space for ourselves and our bodies again.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Learn more about Dr. Michelle Tubman and Wayza Health:
Website: www.wayzahealth.comFollow me on Facebook and InstagramEmail Michelle: [email protected] -
Hello and welcome to 2025, everyone! Itās the start of a new year and the time of resolutions. Weāve all fallen into that trap of making a resolution that just didnāt stick. Maybe we resolved to eat better or exercise every day and we did well for a week or two but fell off around mid-January. I think resolutions are too rigid to allow flexibility and too focused on external expectations. So instead, I focus on things Iām leaving behind. Things that no longer serve me this year. It allows me to be flexible and to also focus on my word of the year: rhythm. Rhythm, to me, is a steady comforting pace. And thatās what I want to talk about today.
In letting go of the things that no longer serve me, instead of making a resolution to do better, I am instead acknowledging that Iām already enough. Iām enough as I am and the changes I make are about growth and alignment, not punishment in some way. Iām leaving behind clutter - digital, physical, and emotional. Iām leaving behind overconsumption. Iām adding joy, nurturing relationships, and putting myself first. And Iām finding my rhythm in life. Iām finding that pace that feels good, that isnāt rushed or chaotic. The rhythm that will create a flow that supports my well-being through my days and weeks. What sort of things could you leave behind to enhance your joy? And what sort of things could you add to help with your rhythm? Join me and letās find out together.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Learn more about Dr. Michelle Tubman and Wayza Health:
Website: www.wayzahealth.comFollow me on Facebook and InstagramEmail Michelle: [email protected] -
Hello friends and welcome back to Thrive Beyond Size. Itās been quite a while since Iāve shared an interview with you so Iām very excited to share one today. Iāve become passionate about advocating for weight-inclusive care in healthcare and addressing anti-fat bias and weight discrimination in the world and now Iām introducing you to someone who fights weight discrimination in spas. A spa trip is a day to feel relaxed, pampered, and rejuvenated, but often if you live in a bigger body, a spa visit is anything but. So Iām thrilled to introduce Sherilyn Trompetter, the co-founder of the Larger Luxury Certification that designates businesses as welcoming to bodies of all sizes.
Sherilyn Trompetter and her co-founder, Sky McLaughlan, were international business professionals travelling around the world and simply visiting spas worldwide for rest and relaxation. But after another humiliating spa visit that happened only because she is a person in a larger body in a spa, Sherilyn decided nobody else would be hurt the way she was and Larger Luxury was born. I talked to Sherilyn about her personal experiences and how Larger Luxury makes a difference through its online education and certification. Sherilyn explains the many things that negatively impact a spa experience for people with bigger bodies: everything from not having large enough robes to not having tables weight-rated for larger bodies. She also breaks down how easy these issues are to address and how to convey messages of inclusivity in marketing. This conversation is so necessary and the work Larger Luxury is doing is so profound. I enjoyed talking with Sherilyn so much and I truly hope you all find our conversation as encouraging as I did.
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About Sherilyn Trompetter:
Sherilyn is a compassionate and authentic professional who has worked in various themes of diversity, equity and inclusion for over two decades. Sherilyn brings a trauma-informed approach to consulting organizations and coaching individuals and groups. A masterful facilitator, Sherilyn is able to elicit powerful insights and initiate transformative experiences.
Sherilyn has extensive community service and volunteer experience. She co-founded ACT Alberta: the Action Coalition on Human Trafficking, the leading research-based and outcome-focused human trafficking organization in Alberta. She has a passion for multiculturalism, social justice and community service and has over 15 years of board experience.
Sherilyn has extensive experience working for and with complex and hierarchical unionized environments such as the University of Alberta, the Government of Alberta, and various law enforcement agencies including the RCMP, and the Canadian Red Cross. She has successfully managed projects upwards of $10 million specializing in the development and training of people and systems improvement.
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Resources discussed in this episode:
RG Spa in Edmonton, AB__
Learn more about Sherilyn Trompetter:
Website: LargerLuxury.comLinktr.ee: LargerLuxuryOfficialLarger Luxury on InstagramLarger Luxury on LinkedInSherilyn Trompetter on LinkedInEmail SherilynLearn more about Dr. Michelle Tubman and Wayza Health:
Website: www.wayzahealth.comFollow me on Facebook and InstagramEmail Michelle: [email protected] -
Hello, lovelies, and welcome back! Iāve been focusing a lot on healing our relationships with food and our bodies and Iāll always explore that, thatās at the heart of acceptance. But something else is at the heart of healing our food and body relationships and thatās a sense of connection. This time of year, the holidays, is especially focused on connection which is part of why I love it so much. We need it more than just once a year, though. So Iām going to talk about how to start prioritizing connections throughout our lives.
While breaking free from diet culture and working on intuitive eating and body trust are quite personal internal processes, real authentic connections make that change sustainable over the long run. Iām talking about connection with ourselves, with other people, and with the world at large. Connection grounds and supports us, and reminds us weāre not alone. Iām going to talk about why connection is so important and how to explore different connections in your life. So Iām going to talk about mindfulness, interoception, relationships and community, and the joyful experience of life. All these connections - to self, each other, and nature - help us combat feelings of overwhelm and disconnectedness. So join me as I talk us through nurturing connection that will in turn help heal our relationships with food and our bodies.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Learn more about Dr. Michelle Tubman and Wayza Health:
Website: www.wayzahealth.comFollow me on Facebook and InstagramEmail Michelle: [email protected] -
Hello and Merry Christmas to everyone who celebrates! The last few episodes have centered around guilt, cravings, and how to manage ourselves in everything we feel around the holidays. Today I want to talk about overeating, something that often happens at this time of year, but I want to approach it in a compassionate way. I want to focus on how we can be more compassionate with ourselves during holiday overeating and at any time of the year. I want us to avoid the shame and the guilt. Overeating is not a moral failure. I want to unpack the concept of overeating, look at it as a neutral experience, and look at it as something thatās natural and can teach us about our needs.
Overeating is often defined as eating more than what is physically comfortable or more than what we should be eating. But the word āshouldā is a reflection of diet culture, not our actual needs. Diet culture teaches that thereās a right amount of food to eat but I want us to remember that those arbitrary rules donāt account for natural fluctuations in our hunger and fullness, especially during times of abundance. So Iām going to examine the feelings that arise around overeating, how to talk to ourselves about it, how to normalize eating more than usual while still checking in on hunger and fullness and share some pointers on how to navigate all of these emotions. And remember that overeating does not define you and it doesnāt say anything about your character, worth, or health. Join me in talking about nourishment and compassion during this beautiful holiday season.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Learn more about Dr. Michelle Tubman and Wayza Health:
Website: www.wayzahealth.comFollow me on Facebook and InstagramEmail Michelle: [email protected] -
Hello hello and welcome back to Thrive Beyond Size. Today Iām tackling a topic thatās especially tricky during the holiday season. Emotional eating. Many clients are asking about it in calls and itās coming up in my own life as well. This season is the most amazing and most stressful time for us so it can be overwhelming. We deal with excitement, nostalgia, sadness, and a whole range of other emotions. And when our emotions run high, food becomes part of the equation. Maybe we eat too much. Maybe we avoid some foods. I want to talk about that and I want to first state that emotional eating is not bad. Itās human. I just want to unpack it and examine it.
This time of year just feels so much more intense than any other season and that directly affects our relationship with food. There are so many people, memories, grief, joy and time demands on us that we really do start to run on empty. Food becomes a way to cope with vulnerability and creates a sense of comfort. Then weāre bombarded with messages to let go and indulge but also stay on track to get control back in January. The messaging is conflicting. ā[But] mindful eating isn't about eating perfectly, it's about being present with your food.ā Find satisfaction and eat without guilt. So this episode is not about how to fix or eliminate emotional eating, but rather explore it as something to understand. Iāll talk more about why the holiday season amplifies our emotions. Iāll reframe emotional eating. And Iāll share some practical tools for navigating it with curiosity, compassion, and body trust. Letās respond to ourselves with kindness this season.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Learn more about Dr. Michelle Tubman and Wayza Health:
Website: www.wayzahealth.comFollow me on Facebook and InstagramEmail Michelle: [email protected] -
Hello there, friends. Welcome back to the podcast. I love this time of year. The twinkle lights, the snow, the frost on the trees, it all makes me so happy. I love Christmas music, yes, and I love all the Christmas decorations everywhere. I love the get-togethers, eggnog, treats, and parties. But there are also a lot of challenges that are brought up at this time of year, especially around body trust. The holidays are associated with family gatherings, friends, festive meals and food. It sometimes stirs up complicated feelings around eating, hunger, and around body image. It can be very stressful. So how should you approach it? What can we all do to make things easier on ourselves over the holiday season? Thatās what this episode is all about.
What does it actually mean to practice body trust during the holiday season? Itās about staying connected to your own needs and approaching food with a joyful mindset instead of a pressured one. And itās about navigating challenging family dynamics and conversations. We often give ourselves these pep talks to āenjoy but in moderationā or āindulge but not too muchā and āget back on track in Januaryā but that just creates an exhausting tug of war inside us. So today I talk about how you can enjoy this time of year without being excessive or restrictive. I talk about staying present with food throughout the meal. Donāt tune out and eat mindlessly but truly enjoy what youāre eating. Itās okay to stop when youāre full and itās okay to have seconds if you arenāt. Listen to your body, not the people around you. I talk about paying attention to self-care so we donāt lose ourselves in all the hustle and bustle. And I talk about how to set boundaries during gatherings to avoid triggering conversations about weight. Join me as we talk about truly enjoying the holidays with body trust and a sense of peace in place.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Learn more about Dr. Michelle Tubman and Wayza Health:
Website: www.wayzahealth.comFollow me on Facebook and InstagramEmail Michelle: [email protected] -
Welcome back to Thrive Beyond Size, friends. Heading into winter and the holiday season, Iāve been really leaning into my crafts. Iāve done crafting my whole life, things like DIY kits and paint by numbers, and Iāve just found it very comforting and relaxing for me. So I want to talk about how doing crafts can support your journey with intuitive eating. I know! Youāre saying āWhat the hell does one have to do with the otherā but bear with me. Crafting helps cultivate mindfulness by keeping us in the present moment. It helps us reconnect with the pleasure principle and reduces stress and these are all the same things we work on when we engage with intuitive eating. So letās explore that.
There are clear links between creativity and self-care. Thereās a level of mindfulness and being present that being immersed in doing a craft brings to us. We get more in tune with our bodies, our senses, how the yarn feels, and what the paint colors look like, and that awareness is also what helps us tune into our bodyās hunger cues. Like many things, we are not always masters of the crafts we pick up. Theyāre not about the finished product and having a side hustle, theyāre about relaxation and creative expression. So by that metric, we learn to embrace a more compassionate attitude towards mistakes which also helps us in our attitude towards food. And thatās what I dive into in this episode. How we can thrive by having a sense of agency, by channelling energy into a craft, and by creating a sense of joy and satisfaction which is a direct parallel to what we cultivate within our bodies when we practice intuitive eating.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Learn more about Dr. Michelle Tubman and Wayza Health:
Website: www.wayzahealth.comFollow me on Facebook and InstagramEmail Michelle: [email protected] -
Hello friends. Today Iām tackling a question I receive a lot from potential clients and people interested in intuitive eating. The question is can I still practice intuitive eating if Iām taking a GLP-1 medication? Iāve spoken about these medications a lot on this podcast. Theyāre prescribed for people managing type 2 diabetes but sometimes they are also prescribed for weight loss. They control blood sugar levels and can also impact appetite. So today I want to talk about how they operate and then explore how intuitive eating can still be practiced while on a medication that alters hunger cues.
Itās important to understand exactly what intuitive eating actually is in order to fully discuss this question. Intuitive eating was developed by two dieticians in the mid-1990s, Evelyn Tribble and Elise Risch, and itās based on ten principles. At the core of all the principles is rebuilding trust with your body and tuning in to hunger and fullness cues to honour your bodyās needs. So how does this work if youāre using a medication that alters hunger cues? Well, it is possible, let me answer the question directly, but it requires adapting some of the principles of intuitive eating to fit your unique experience. I talk about how GLP-1 medications work, what they donāt fix, and how to approach intuitive eating differently, with the mindset of approaching food with curiosity and some respect. I will talk about body trust and releasing the idea that our food choices define our worth. So join me as I dive into this question, one I get all the time, so we can understand it together.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Learn more about Dr. Michelle Tubman and Wayza Health:
Website: www.wayzahealth.comFollow me on Facebook and InstagramEmail Michelle: [email protected] -
Welcome, friends, to another episode of Thrive Beyond Size! I just got back from a vacation, an eight-day cruise with my husband Rob, and it was wonderful. I didnāt use my phone once, I put it in my bag, I didnāt take it out, and it was an amazing real break. After the cruise, I attended a medical conference in Orlando, Florida, on lifestyle medicine. One of the pillars of lifestyle medicine is eating a plant-based or plant-forward diet. Thereās a lot of evidence to support that such a diet is great for health but what Iām looking at is how choices like these can lead to a feeling of superiority about food choices. Sometimes our new clean eating obsession can get quite obsessive and can even lead to an overlooked eating disorder called orthorexia. And thatās what I want to talk about today.
Orthorexia literally means ācorrect appetiteā and it describes an unhealthy obsession with eating foods that are considered clean or pure. Unlike other eating disorders, orthorexia is not about the amount of food eaten but is more about the quality and purity of the food. What I want to look at is this new movement about clean eating and how it can disguise what is essentially diet talk in a new format. I want to examine how an obsession with clean eating can lead to orthorexia, discuss signs for identifying orthorexia, and talk about how such an obsession can lead to feelings of superiority about food and a tendency to evangelize. Iāll also talk about how to step back from such an obsessive mindset and why itās important to enjoy our food and not obsess over it to the point of restriction or health impacts. So join me as I share some insight on this overlooked eating disorder and talk about how to manage it.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Learn more about Dr. Michelle Tubman and Wayza Health:
Website: www.wayzahealth.comFollow me on Facebook and InstagramEmail Michelle: [email protected] -
Hi friends! Iām excited to bring you a bit of a lighter episode today. I know the last few episodes have been on the heavier side so itās time to lighten things up a bit. I want to talk about what the heck you eat when youāre hungry but donāt know what you want. Do you ever feel that? You know youāre hungry and you stand at the fridge and just stare into it and canāt figure out what you want? Or sometimes youāre at a restaurant and canāt pick anything off the menu. When it happens to me itās sometimes because Iām overwhelmed by choices but also sometimes Iām hungry and nothing sounds right, nothing sounds like what I want. So today Iām talking about how to navigate that.
In our society of diet culture and food restriction, sometimes those rules get stuck in our brains even when we choose to stop following them. So we might be hungry and searching for something to eat but we wonāt allow ourselves to have what we really want because itās not ārightā or āhealthy enoughā. So sometimes we just donāt eat at all. Or eat something that doesnāt actually satisfy us. How do we navigate that? Iām going to share a list of questions to ask yourself to determine whatās going on inside. Are you really hungry? What are you hungry for? What does your body feel like? What kind of food are you craving? I want us to get back in tune with our bodies so we can actually understand our hunger and what we need without old habits getting in the way. Iāll talk about how to meal plan with flexibility, how to let go of this notion of only doing āwhatās rightā, and how to try eating in different ways to really satisfy your hunger. Join me as we figure out how the heck to eat when we donāt know what we want.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Learn more about Dr. Michelle Tubman and Wayza Health:
Website: www.wayzahealth.comFollow me on Facebook and InstagramEmail Michelle: [email protected] -
Welcome back to the podcast, everyone! Iām very glad youāre here. Iāve been reading a book called āFat Talk: Parenting in the Age of Diet Cultureā by Virginia Sole-Smith and even though Iām just a third of the way through it, it floors me every time I turn the page. The author is talking about the effects anti-fat bias can have on families and she shares some stories that break my heart. Imagine if your child was taken away from you because theyāre fat. Just simply because of their body size. This nightmare was real for some families and I want to talk about weight discrimination and how harmful it can be.
One of the cases talked about in the book was the case of Anamarie Regino, a girl who was removed from her parents at a young age because of her size. State authorities decided her weight was a form of child abuse or neglect so they took her away. Anamarieās parents fought back and argued that she had an undiagnosed medical condition that contributed to her size but it took months of court battle to return her to her family. I want to talk about how interventions like this and even well-intentioned health initiatives like Michelle Obamaās āLetās Moveā campaign, which heavily emphasized the āepidemicā of childhood obesity, contribute to stigma and harm. I explore the myth that a childās weight is the parentās fault, the messages that being fat is inherently dangerous that are sent by interventions like Anamarieās, and the impact all the discourse on weight and a specific mold of physical health has on children. So join me as I dive into why we need to speak out against anti-fat bias.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Resources discussed in this episode:
āFat Talk: Parenting in the Age of Diet Cultureā by Virginia Sole-Smith__
Learn more about Dr. Michelle Tubman and Wayza Health:
Website: www.wayzahealth.comFollow me on Facebook and InstagramEmail Michelle: [email protected] -
Friends, welcome to Episode 175 of Thrive Beyond Size. Can you believe itās the 175th episode? That means Iāve done this podcast for 175 weeks in a row without missing a single week. Iām really proud of this accomplishment because I think itās the longest commitment Iāve ever made. When I started the podcast I was so nervous. I was terrified, actually. I did everything anyone told me to make it perfect. But as I recorded more my mindset changed so I was able to aim for B+ instead of perfection and it made everything easier. That ability to change your mindset to make something easier is what I want to talk about today. There are four key personality traits that tend to make relationships with food, among other things, more challenging for us. But good news! Mindsets can change.
The four key personality traits often standing in our way are perfectionism, the all or nothing thinking, people pleasing, and neglecting our own self-care. The most common is perfectionism. I identify as a perfectionist and even though it sounds like a positive it comes with rigid expectations that donāt allow us flexibility. All or nothing thinking often goes hand-in-hand with perfectionism. Either weāre really good or weāve blown it entirely and we just give up. Weāve already had a piece of cake so we just eat whatever we want all weekend. People pleasing is that desire to please others and with food this might mean eating what everyone else is eating at a party or saying yes to dessert so you donāt offend the host. And neglecting our own self-care often comes with juggling a lot of responsibilities. Itās just easier to push our needs to the bottom of the list. If any of these sound like you, this episode is for you. Iāll get in-depth on all four and talk about how to shift your mindset to alter these patterns of behavior for the better.
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About Dr. Michelle Tubman:
Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches.
She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible.
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Learn more about Dr. Michelle Tubman and Wayza Health:
Website: www.wayzahealth.comFollow me on Facebook and InstagramEmail Michelle: [email protected] - Laat meer zien
