The No Food Rules Podcast Colleen Christensen

FREE TRAINING!  How To Find Your Best Weight As An Intuitive Eater
Sign Up Here  https://go.colleenchristensennutrition.com/best-weight-training/ 
 
 
Today, Colleen and Nicole are tackling the complex and often conflicting messages about weight loss and health. We'll explore the difficulties of sustaining weight loss, from the impact of weight setpoints to the bodily changes that make weight maintenance challenging, and why it's crucial to find a non-diet-y middle ground where you can break food rules, care for your health, and find YOUR body's best weight. 
 

Tune in for a casual chat with two dietitians about rewiring your brain to overcome negative thoughts, comparison and judgment in the gym, and the importance of meeting our basic human needs as a foundation for productivity and overall well-being.
 

Plus, don't forget to sign up for the upcoming training on April 11th on "How to Find Your Best Weight as an Intuitive Eater."
 

Key Takeaways:
Diets CAN result in weight loss, BUT…—we'll delve into the challenges of maintaining weight loss beyond the body's natural set point. End the blame game—the importance of understanding the physiological changes that occur during weight loss and how to address them, so you don't blame yourself for the challenges that crop up in maintenance. The myth that fat equals ugly—how the media's portrayal of fatness has influenced society's attitudes and beliefs about body image. Why weight really DOES matter—hang in with Colleen as she walks you through the misconceptions behind the Health at Every Size framework. Why it's crucial to find your setpoint weight by honoring your hunger and fullness cues and how No Food Rules can help.   
 
Follow Colleen On:
Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en

In this episode of "The No Food Rules" podcast, Colleen takes us on a journey through her recent trip to Scottsdale, offering insider tips for planning your next short and sweet escape. Discover her expert tips for finding the perfect city to explore and uncovering hidden local gems. And, of course, Colleen shares her favorite Scottsdale dining experiences and cuisine, including sweet maple-crusted pretzel French toast!
 
 
Listen in for Colleen’s top travel tips and tricks so you can stay nourished and comfortable while you travel. Plus, she explains how to stay tuned into your body's hunger and fullness cues while indulging in exciting local culinary experiences—because it’s all about finding balance while living life to the fullest. 
 

Thanks for the great recommendations for this trip—don't forget to share your thoughts with us via DMs and YOUR recommendations for my upcoming trip to New York.
 
 
Key Takeaways:
Why you should take a break from your to-do list—how to plan a fulfilling two to three-day trip for a refreshing change of pace. Don't let hunger (or overeating) derail you!—Larger meals VS being able to snack—fuel your travels with Colleen's secrets for staying full and satisfied while on the road. Top travel self-care tips for managing hunger, hydration, sleep, and digestion. What if you’re new to IE? Colleen's secrets for managing self-talk and leaving guilt behind as you fully indulge in your travel experiences. The BEST local eats in Scottsdale!—Colleen dishes up a delicious recap of some of her favorite meals and must-try restaurants for an unforgettable Scottsdale vaca!  

Links:
1 Week Binge Free Intuitive Eating Plan → https://nofoodrules.co/1weekbingefreeplan 
 

Follow Colleen On:
Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en

It's not uncommon for us to be obsessed with moving our bodies while on the diet culture treadmill until we start to feel like we hate exercise.
 
 
It makes sense that if you're trying to 'be healthy' by living a diet lifestyle while also working on improving your physical fitness, when you pivot and begin to eat intuitively, suddenly, you might not want to exercise at all. 
 
 
The truth is all that obsession with “getting fit” might have left you with a nasty taste in your mouth about moving your body, and now you hate exercise (or do you?).
 
 
Movement can be super beneficial for both your physical and mental health, offering benefits such as increased energy, a boosted mood, better sleep, AND an improved sex life (I’m here for ALL of it!)
 
 
Translation: Moving your body is GOOD. And guess what? You probably don't hate exercising—you just think you do.  
 
 
Listen—it's okay to have days when the movement isn't as enjoyable or doesn't feel good. Just like with our eating, we're not always going to get it right. But sometimes, it's just our motivation or our mindset that needs a little tweak. 
 
 
Today on "The No Food Rules" podcast, I'm sharing why you might think you hate exercise and 4 reasons why you actually don’t. 
 
 
Let me be direct—exercise isn’t just about reshaping our bodies. I’ll share some even more motivating benefits that can be gained from getting moving.
 
 
Tune in to learn why restricting your body's energy is a double-edged sword, creative ways to get in some movement while raising the FUN factor, and why movement doesn't have to be done for a certain amount of time (or at a gym) for it to count as exercise. 
 
 
In this episode, I'm also sharing my easy recipe for a change of pace—easy, fun breakfast sandwiches that are a cinch to make and can be eaten for ANY meal or snack. 
 
 
Plus, I'm examining how different personality types recharge their batteries—being at home or getting out and getting social. I'll share which one moves my needle, and I'd love to hear about what works for you. Reach out via the DMs and share how you recharge, what motivates you to move, and your comments on this episode. 
 
 
Join The SociEATy & Learn How To Eat Intuitively: 
https://members.colleenchristensennutrition.com/join   
 

Follow Colleen On:
Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en

Social media often presents intuitive eating as simply giving yourself permission to indulge in foods like cookies and donuts, which can be misleading.
 
 
While it's true that intuitive eating involves giving yourself permission to enjoy all foods without guilt or shame, it's not just about mindlessly consuming junk food.
 
 
However, as we navigate this journey, we may find ourselves swinging too far in the opposite direction and indulging in these foods excessively while never touching a salad. 
 
 
That said, not dieting is definitely a step in the right direction, and it's something to celebrate. 
 
 
Go you!
 
 
But it's not necessarily true intuitive eating. 
 
 
Intuitive eating is a more dynamic process that goes beyond just eating as much as you want and includes listening to your thoughts, emotions, and especially your body's signals. 
 
 
A lot of people don't realize this. So, they get stuck in just not dieting instead of ever fully embarking on an intuitive eating journey.
 
 
Today, I'm going to get a little ranty as there are some things on my mind that I would like to put out into the universe as I‌ know how frustrating it can be to be stuck in the ping-pong back-and-forth cycle of restrictive dieting and binge eating that many people experience. 
 
 
In this podcast episode, I hope to clear up some of the misinformation about intuitive eating floating around on social media and provide some encouragement and truth from a registered dietitian who has personally experienced it. 
 
 
Listen in to learn why when transitioning to intuitive eating, it's crucial to consider nutrition to undo the damage of dieting, regain hunger and fullness cues, and establish a healthy relationship with food to promote better physical health. Then, take this quick quiz to help you find out if you are eating intuitively or just not dieting, and check out my one-week plan to help you get those hunger and fullness cues back BEFORE adopting a “No Food Rules” lifestyle. 
 
 
In this episode, I'm also exploring the difference between a true lack of time and a lack of flexibility that may be preventing you from pursuing self-care and interests outside of work. I'll discuss ways to cut through the noise and make time for the things that enrich your life, so you can find more joy in the moment while recharging to avoid burnout. 
 
 
I'd love to hear from YOU, the listeners. Reach out via the DMs with your comments on this episode. 
 
 
Resources discussed:
[QUIZ!] Are you actually eating intuitively or just not dieting? → https://nofoodrules.co/IEQuiz 
 

1 Week Binge Free Intuitive Eating Plan → https://nofoodrules.co/1weekbingefreeplan 
 

The Lazy Genius Podcast- 7 Kinds Of Rest → https://www.thelazygeniuscollective.com/lazy/kindsofrest 
 
 
Follow Colleen On:
Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en

Weight Watchers, meal replacement shakes, the 100 Calorie Packs, and those celebrity fitness gurus leading us through DVD workout after workout. 
 
 
Ah, the 2000s. Good times! Good times!
 
 
We'd fuel up on 200 calories or fewer and then expect to go out and live our lives to the fullest while walking around with the amount of food in our bodies that we'd expect a toddler to eat. 
 
 
We've all been there, and most of us tried it ALL… and a lot of us have the unhealthy obsessions (and the dusty stack of workout DVDs with toned body instructors shouting, "burn that butter"—if you know, you know!) to prove it, only to feel defeated when we couldn't stick to it.
 
 
Guess what? We were all set up for failure! The diet industry of the 2000s was gaslighting us and feeding us false promises. 
 
 
But you're not alone!
 
 
Today, Nicole and I are breaking down the disordered diet trends of the aughts that left us feeling miserable, hungry, and unhappy. 
 
 
We're sharing our own personal experiences and providing a safe space for you, our listeners, while offering hope because no matter how long you've carried it around, it is possible to undo the damage from past diet trends and become an intuitive eater.
 
 
Join us for a casual chat with two dietitians about the colors we wear, the power of pausing to understand our cravings, and alternative ways to fulfill them (without relying on food). Plus, we'll share a controversial method of intuitive eating that's been making waves in the SociEATy.
 
 
Let's dive into a casual conversation and leave the 2000s diet trauma behind!
 
 
Did we miss any of the 2000s diet traumas? We'd love to hear from YOU, the listeners. Reach out via the DMs with your comments. 
 
 
Join The SociEATy & STOP Dieting, Ditch Your Food Rules & Learn How To Eat Intuitively 
https://nofoodrules.co/PodcastJoin
 
 
Follow Colleen On:
Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
 
 
Resources discussed:
https://colleenchristensennutrition.com/the-color-of-your-clothes-matters-feat-lindsey-myers/

We all know that we can't control the people around us, just like we can't control the thoughts that enter our minds. But we can choose how we navigate, interact with, and manage our thoughts.
 
 
When we're feeling negative, stressed, or just not present, it might be a sign that we need to make changes in our lives. 
 
 
And sometimes, our gut tells us we need a little help managing our thoughts and actions. 
 
 
That's where therapy can enter the scene, as it can be a game changer to have an ally in our corner who can help us navigate life's challenges so we can make progress in those areas we might be struggling with for a more harmonious life. 
 
 
​​But making the financial commitment to therapy and then finding the right person to understand who you are and what you are facing in your life can be a challenge.
 
 
It can be helpful to hear from someone who has taken the plunge, persevered with it, and is willing to share their experience.
 
 
Today I'm sharing the behind-the-scenes and the lessons I've learned after a year of therapy. I'll walk you through my three tips for finding the right therapist, including the questions to ask and the importance of "dating around" until you find the right fit FOR YOU. 
 
 
I'll share some of the tools my therapist and I have used in our time together that might be helpful as you work to get to the root of things you're struggling with, as well as the visible reminders I use that help me stay focused. 
 
 
I'll walk you through Brené Brown's valuable resource, the "List of Values," which can assist you in determining and utilizing your two fundamental values as a filter for making decisions.
 
 
Listen in to discover the importance of practicing self-compassion. I'll share an exercise from the book "The Proven Power of Being Kind to Yourself" by Kristen Neff that involves mindfulness and physical touch (hand on heart) to calm emotions and reactions.
 
 
Finally, I'll introduce you to the concept of "three doorways" in self-compassion as a tool for dealing with difficult emotions to get you out of your head and back into the moment. 
 
 
Listen in for some encouragement on finding the right support for your mental health, which can profoundly affect your journey toward a happier and more balanced life.
 
 
FREE DOWNLOAD → The 5 Unskippable Steps To No Food Rules:  https://nofoodrules.co/5unskippablestepsfreeguide 
 

Follow Colleen On:
Instagram: https://www.instagram.com/no.food.rules/ 
YouTube: https://www.youtube.com/c/ColleenChristensen/ 
TikTok: https://www.tiktok.com/@no.food.rules?lang=en 
 

Resources Discussed: 
Find a Therapist, Psychologist, Counselor - Psychology Today 
Dare to Lead | List of Values - Brené Brown
Self-Compassion: The Proven Power of Being Kind to Yourself