One Body to Love with Dr. Meredith MacKenzie

Meredith
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  • MENTAL HEALTH

One Body to Love with Dr. Meredith MacKenzie is a space for honest, unfiltered conversations about food relationships, body image, and the emotional journey to self-acceptance. Hosted by binge eating therapist and intuitive eating coach Dr. Meredith MacKenzie, this podcast dives deep into what it really takes to break free from the cycles of bingeing, restricting and food guilt, in order to finally feel at home in your body. With warmth, insight, and lived experience, this show offers connection and guided support for women who are tired of chasing perfection and ready to reconnect with themselves in a more meaningful way, free from outside pressures. Each week through solo episodes, guest interviews, and real-life coaching conversations, listeners are invited into real, grounded conversations. Ranging from topics of intuitive eating and binge eating recovery, to reclaiming your body, joyful movement, and navigating life in a culture obsessed with size. If you’ve ever whispered, “I don’t know what else to try,” One Body to Love will offer a new perspective, one rooted in compassion, curiosity, and sustainable change. Whether you’re in the thick of it or slowly finding your way forward, this is your reminder that healing is possible and you don’t have to do it alone.

  1. 1D AGO

    Intuitive Eating and Movement When Goals Just Don’t Stick

    If you’ve ever made a plan for yourself to move your body more, to take better care of yourself, or to do something that genuinely matters, and then felt frustrated or disappointed when it didn’t happen, this episode is for you. So often, when our goals don’t stick, we turn that experience inward. We assume we’ve failed, that we’re lazy, unmotivated, or incapable of consistency. But what if the problem isn’t you, or even the plan, but the way we’ve been taught to think about follow-through, structure, and doing it “right”? In this episode, I’m talking about intuitive eating and intuitive movement through a very real-life lens. I’m sharing personal examples from my own season of motherhood, caregiving, and shifting energy, and unpacking why goals often fall apart when they’re built for perfection rather than for a human life. We’ll explore how all-or-nothing thinking, self-criticism, and unrealistic expectations can quietly drain motivation, and how building flexibility, backup plans, and compassion can actually help you stay connected to your intentions over time. This is a grounded, practical conversation about learning to do what works in this season, without shame. In this episode, you will hear: 02:10 – Why having good intentions doesn’t always translate into follow-through04:45 – The gap between the version of you who makes the plan and the version who has to live it06:55 – How all-or-nothing thinking shows up in intuitive eating and movement09:30 – Why most of the distress comes from self-criticism, not the plan falling apart12:15 – Going week-by-week instead of planning for an idealized future version of yourself15:40 – How backup plans prevent burnout and help maintain momentum18:20 – What “no-brainer” movement really looks like in a full, demanding life21:10 – The difference between aspirational habits and reliable ones24:05 – Why flexibility is not lowering the bar — it’s self-respect26:40 – How to gently audit what’s draining your energy without blaming yourself29:10 – Reframing plans as tools, not contracts you’re failing to upholdIf you’d like a gentle, actionable next step, I invite you to take my free Eating Personality Quiz. It can help you better understand how you relate to food, structure, and self-care — and what kind of support actually works for you. 👉 Take the quiz here: https://meredithmackenzie.ca/personality-quiz And if this episode resonated, I’d love to hear from you. You can send me a message on Instagram and let me know what stood out or what you’re noticing in your own life right now. Until next time, take care of yourself — and remember that doing what works right now is not giving up. It’s listening. One Body to Love 10-Week Intuitive Eating Program Website - www.meredithmackenzie.ca Instagram - @Dr.MeredithMackenzie Facebook - Meredith MacKenzie Coaching Pinterest - pinterest.com/drmeredithmackenzie Youtube - @Dr.MeredithMackenzie

    26 min

  2. JAN 6

    Stopping the Shame Spiral: What To Do After a Binge

    If you’ve ever found yourself in the aftermath of a binge — flooded with guilt, panic, and promises to “fix it tomorrow” — this episode is for you. In today’s episode of One Body to Love, I walk you through exactly what to do after a binge, not from a place of control or punishment, but from care, nervous system safety, and self-compassion. This episode is a practical, grounding guide you can come back to whenever the shame spiral starts to take over. This isn’t about being perfect. It’s about knowing what actually helps — even when everything feels messy. Summary Binge eating is rarely just about the food. It’s about what happens after: the mental math, the fear, the self-blame, and the urgent desire to undo what just happened. In this episode, I share a clear, step-by-step roadmap for navigating the post-binge moment in a way that reduces shame, prevents restriction, and supports long-term binge eating recovery. I talk through how to calm your nervous system, nourish your body without compensation, and interrupt the binge–restrict cycle — even if you’re listening while the discomfort is still very real. This episode may feel especially supportive if you: Binge eat at nightFeel stuck in cycles of restriction and overeatingExperience intense shame after eatingWant food freedom without another “reset” or dietEpisode Timestamps 00:55 – Why the shame spiral after a binge feels so intense02:39 – The compassionate roadmap I use with clients04:45 – Step 1: Why trying to “undo” a binge keeps the cycle alive07:44 – Step 2: Gentle hydration as nervous system care09:25 – Step 3: Why rest and sleep matter more than willpower12:53 – Step 4: Why restriction and compensation backfire15:20 – Step 5: How to approach your next meal without punishment18:10 – Step 6: Ending emotional self-punishment20:45 – Step 7: Small acts of safety and self-care23:10 – Step 8: Curiosity instead of criticism26:30 – Step 9: A simple tool to help prevent future bingesResources & Links Five Steps to End Binge Eating at Night (Free Guide)Am I Really Hungry? Flowchart (a 60-second check-in I use with clients every week) Food Freedom in a Weekend mini-courseOne Body to Love 10-Week Intuitive Eating Program Website - www.meredithmackenzie.ca Instagram - @Dr.MeredithMackenzie Facebook - Meredith MacKenzie Coaching Pinterest - pinterest.com/drmeredithmackenzie Youtube - @Dr.MeredithMackenzie

    18 min

  3. 12/09/2025

    Not Sure If You’re Hungry? Try This Quick Check-In

    If you’ve ever found yourself wandering into the kitchen, opening the fridge, grabbing something to eat, and thinking, “I don’t even know if I’m actually hungry…” this episode will feel like a deep breath. Today I’m walking you through one of the most common struggles women share with me: the feeling of being disconnected from your hunger cues. Whether you’re working on binge eating, stress eating, emotional eating, or simply trying to rebuild trust with food, those moments of “I can’t tell what my body needs” can feel confusing and discouraging. But your hunger cues aren’t gone—they’ve just been buried under stress, rushing, caregiving, emotional labour, diet culture, and everything your nervous system has been holding. In this episode, I break down how to use my Am I Really Hungry? Flowchart to understand what’s happening in the moment you feel the urge to eat—whether that urge is tied to physical hunger, emotional needs, exhaustion, overwhelm, or simply being on autopilot. This gentle check-in tool helps you slow down, tune in, and make choices from clarity, not guilt. If you’ve ever wished for a moment of pause before spiralling into stress or shame around food, this will help you reconnect with your body in a way that feels supportive, not restrictive. In this episode, you’ll hear:  • 00:54 – Why your hunger cues feel “lost,” and why they’re not gone  • 02:32 – How the Am I Really Hungry? Flowchart actually works  • 05:08 – The first question to ask when you feel the urge to eat  • 06:42 – How to use the hunger scale to check in with your body  • 07:30 – The difference between gradual hunger and sudden urges  • 08:15 – How specific cravings can point to emotional needs  • 09:24 – What your emotions might be trying to tell you before you eat  • 11:03 – Why emotional eating isn’t “wrong,” and how to honour it without shame  • 12:16 – How to make this check-in a gentle, grounding daily micro-movement Download the Flowchart 👉 meredithmckenzie.ca/flowchart If today’s episode gave you clarity or a moment of connection, I’d love to hear from you. Send me a message on Instagram:  👉 @dr.meredithmckenzie And if you’re ready to feel more grounded around food and rebuild trust with your body, the One Body to Love program is here when you’re ready. Until next week! One Body to Love 10-Week Intuitive Eating Program Website - www.meredithmackenzie.ca Instagram - @Dr.MeredithMackenzie Facebook - Meredith MacKenzie Coaching Pinterest - pinterest.com/drmeredithmackenzie Youtube - @Dr.MeredithMackenzie

    13 min

  4. 12/08/2025

    You’re Not Back at Square One: Reframing A Binge Eating “Slip”

    If you’ve ever had one tough night with food and thought, “I ruined everything,” let this be your deep exhale. Today I’ll walk you through one of the most misunderstood parts of binge eating recovery: the difference between a slip and a spiral. When shame is loud and panic sets in, it’s easy to feel like you’re back at square one. But the truth is, one moment doesn’t undo your progress. In this episode, I explain how to recognize a slip, stop it from turning into a spiral, and why these moments are not signs of failure, but signs of growth. If you’ve ever felt discouraged the morning after a binge, let this help you find clarity, calm, and a way forward that feels empowering. In this episode, you will hear:  • 02:59 – What a “slip” really is, and how to know if you're in one  • 05:25 – Real-life examples of how slips show up in recovery  • 05:58 – When a slip becomes a spiral,  and why shame fuels it  • 08:35 – Signs your nervous system is shifting into shutdown  • 09:52 – How to gently interrupt the spiral and reconnect with support  • 15:21 – Why a slip can actually be a sign of progress, not failure For a gentle, actionable next step, try my free Eating Personality Quiz: meredithmackenzie.ca/personality-quiz If today’s episode resonated, I’d love to hear from you. Send me a message on Instagram, and if you’re ready to break free from binge eating and reclaim peace with food, my One Body to Love program is here to support you. Until next time! One Body to Love 10-Week Intuitive Eating Program Website - www.meredithmackenzie.ca Instagram - @Dr.MeredithMackenzie Facebook - Meredith MacKenzie Coaching Pinterest - pinterest.com/drmeredithmackenzie Youtube - @Dr.MeredithMackenzie

    20 min

  5. 11/27/2025

    Understanding Your Eating Personality: What If You Ended the Year Gently?

    Every December, I hear women say, “I thought I’d be further along by now.” There’s a unique pressure we feel this time of year, the push to wrap things up, be productive, and fix everything before January. Maybe you’re feeling exhausted, behind, or like you “should” be doing more before the year is up. You’re not alone. In this episode, I walk you through the very real reasons behind end-of-year burnout and how it’s affecting your relationship with food, your body, and your expectations of yourself. You’ll learn how to recognize the signs, interrupt the guilt spiral, and take micro movements to feel more grounded.  • 02:45 – Why December feels so emotionally heavy, and why that’s not your fault  • 05:04 – How burnout and food guilt get tangled together this time of year  • 09:44 – The achievement trap: tying your worth to “doing more”  • 14:54 – What micro movements are and how they help rebuild trust with your body  • 19:08 – A realistic way to shift nighttime food patterns without restriction  • 24:44 – The four eating personality types, and how to use yours for support Get clarity on your patterns and learn what’s actually going on behind the binge, try my free Eating Personality Quiz: meredithmackenzie.ca/personality-quiz If this episode landed somewhere real for you, send me a message on Instagram, I’d love to hear what part resonated most. If you’re ready for deeper support, my One Body to Love program is where we heal the roots of your relationship with food, together.  One Body to Love 10-Week Intuitive Eating Program Website - www.meredithmackenzie.ca Instagram - @Dr.MeredithMackenzie Facebook - Meredith MacKenzie Coaching Pinterest - pinterest.com/drmeredithmackenzie Youtube - @Dr.MeredithMackenzie

    33 min

  6. 11/18/2025

    What Do Holiday Meals Without Shame Look Like?

    The holidays are often painted as a time to get together with friends and family to eat and drink, but for many of us healing our relationship with food, it can feel like pressure, anxiety, and shame. Whether it’s the fear of losing control, the guilt after eating, or the constant battle between wanting to enjoy and trying to be “good”. In this episode, I walk you through what actually makes holiday meals so hard, while offering supportive steps you can take before, during, and after the meal. You’ll learn how to create a more peaceful experience, without falling back into restriction, guilt, or self-criticism. In this episode, you will hear: 02:37 – The mixed messages around food 04:50 – Why shame comes from the meaning we've learned to attach to food 08:38 – Grounding techniques for before, during, and after the holiday meal11:30 – Reflecting on fullness without self-criticism15:41 – Why restriction doesn’t rebuild trust If you feel the holiday pressures, I can promise you you’re not alone. Join me inside the Anti-Diet Holiday Club, a supportive space that actually understands what it’s like to navigate this season in a healing body and practical tools.  If you're enjoying the podcast, one of the best ways to show support is by leaving a quick rating and review on Spotify, Apple Podcasts, or wherever you're listening from. Your words help more women find this space and feel less alone. Until next time, be gentle with yourself. One Body to Love 10-Week Intuitive Eating Program Website - www.meredithmackenzie.ca Instagram - @Dr.MeredithMackenzie Facebook - Meredith MacKenzie Coaching Pinterest - pinterest.com/drmeredithmackenzie Youtube - @Dr.MeredithMackenzie

    18 min

  7. 11/11/2025

    The Holiday Guilt Cycle Ends Here

    This week on One Body to Love, I’m taking you back to a holiday season that changed everything. I share a personal story from 2009 that became the turning point in my journey with food and body image, when I realized guilt had become my holiday tradition. I’m introducing The Anti-Diet Holiday Club; a limited-time space where joy replaces guilt, and you get to experience peace with food in real time. If you've ever wished for a cozy, confident, guilt-free season, this is your chance! In this episode, you will hear: • 02:46 - The moment I realized guilt had become my holiday tradition • 06:19 - Why “moderation” became another form of control • 07:11 -What food peace actually looks like during the holidays • 08:30 - Why November and December bring such intense vulnerability around food and body image • 09:55 - What you’ll practice inside the Anti-Diet Holiday Club • 11:02 – Kickoff call details: prepping for your “worst case” holiday scenarios together You deserve a holiday that feels like you, not another version of restriction wrapped in tinsel. DM me on Instagram and share your story or join the waitlist at https://meredith-mackenzie.mykajabi.com/club-waitlist. And remember, the Anti-Diet Holiday Club opens its doors Saturday, November 15 at 8 a.m. and closes Monday, November 17 at 8:00 pm, don’t miss it! One Body to Love 10-Week Intuitive Eating Program Website - www.meredithmackenzie.ca Instagram - @Dr.MeredithMackenzie Facebook - Meredith MacKenzie Coaching Pinterest - pinterest.com/drmeredithmackenzie Youtube - @Dr.MeredithMackenzie

    15 min

  8. 11/04/2025

    Your Holiday Diet Talk Survival Guide: Staying Grounded and Asserting Boundaries

    For those of us healing our relationship with food, the holidays can be a minefield of comments that trigger some of our deepest wounds. In today’s episode of One Body to Love, I’m naming the grief, the shame, and the hypervigilance that diet talk can awaken in spaces that are supposed to feel safe. Whether you’ve spent years healing your relationship with food, or you’re just starting to build boundaries around what you will and won’t tolerate, I want you to know that you are not overreacting. Together, we’ll explore how to navigate holiday meals and family conversations with more agency and grounded self-trust. You don’t have to participate in conversations that harm you. In this episode, you will hear: 01:58 - The layers of generational shame that often make up “harmless” comments and why you’re not crazy for getting triggered04:41 - What’s happening in our nervous systems when we feel judged and how to prepare yourself emotionally before you even walk into the room08:06 - Realistic examples of how to handle diet talk in real-time16:28 - Using a gameplan so you can protect your peace while maintaining connection with others20:55 - The importance of checking in with yourself post-gathering before rushing back into your routineIt takes courage to do this work and show up differently. Know that you deserve to be fed, not just with food, but with kindness, presence, and belonging. If this conversation resonated, please support the podcast and spread this message by sending it to someone who could benefit from hearing it. I’ll see you next time! One Body to Love 10-Week Intuitive Eating Program https://meredithmackenzie.ca/intuitive-eating-program One Body to Love 10-Week Intuitive Eating Program Website - www.meredithmackenzie.ca Instagram - @Dr.MeredithMackenzie Facebook - Meredith MacKenzie Coaching Pinterest - pinterest.com/drmeredithmackenzie Youtube - @Dr.MeredithMackenzie

    27 min
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About

One Body to Love with Dr. Meredith MacKenzie is a space for honest, unfiltered conversations about food relationships, body image, and the emotional journey to self-acceptance. Hosted by binge eating therapist and intuitive eating coach Dr. Meredith MacKenzie, this podcast dives deep into what it really takes to break free from the cycles of bingeing, restricting and food guilt, in order to finally feel at home in your body. With warmth, insight, and lived experience, this show offers connection and guided support for women who are tired of chasing perfection and ready to reconnect with themselves in a more meaningful way, free from outside pressures. Each week through solo episodes, guest interviews, and real-life coaching conversations, listeners are invited into real, grounded conversations. Ranging from topics of intuitive eating and binge eating recovery, to reclaiming your body, joyful movement, and navigating life in a culture obsessed with size. If you’ve ever whispered, “I don’t know what else to try,” One Body to Love will offer a new perspective, one rooted in compassion, curiosity, and sustainable change. Whether you’re in the thick of it or slowly finding your way forward, this is your reminder that healing is possible and you don’t have to do it alone.

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