take what you need

Alli Bollinger
  • 5.0 (16)
  • SELF-IMPROVEMENT
  • UPDATED BIWEEKLY

take what you need, the podcast is hosted by Alli - a certified eating disorder recovery coach, professional dancer, and also a human just learning as she goes. Whether you're recovering from disordered eating, exploring intuitive eating, or seeking behind-the-scenes insights from a dancer who's been there, this show brings honest conversations to help you feel seen and supported. Each episode gives you tools, stories, and perspectives to support your growth - so you can take what you need, and leave the rest. Subscribe to join the journey, one real moment at a time 💌

  1. 1D AGO

    23. Things I wish I knew in eating disorder recovery

    Recovery isn’t about comparison or waking up one day feeling “fixed.” In this episode, I share the things I wish I understood earlier: how the mind works in an eating disorder, why perfectionism isn’t the enemy, the fear of carbs, weight gain myths, losing your period, and the power of talking about it and getting support. Sharing what I wish I had known, being the help I wish I had. If you’re in it, thinking about it, or supporting someone.. you’re not alone 💌  🤍 for more support: 1:1 coaching: click here to learn more  book a free consultation call here Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com

    50 min

  2. FEB 3

    22. How to become confident

    confidence isn’t something I’ve always felt, it was something I built and I want you all to feel it too 🫶🏻 In this episode, we talk about why confidence can’t live in just one place (your body, performance, grades, or validation) and how real, sustainable confidence comes from multiple areas of your life. Get out a sheet of paper and write out the categories I go through! I promise those tangible items are going to bring the change you want to feel. we cover: -the six categories of confidence (according to me 😇) -the principles of confidence: it ebbs and flows, self trust, your inner compass -separating who you are from how you perform -how to build confidence through self trust, not perfection -the role of relationships, values, health, and self care in confidence -why confidence can be rebuilt even if it feels completely gone right now even if it feels completely gone right now, confidence is built through living life, showing up for yourself, and knowing your worth doesn’t change. and if you need support building it - you don’t have to do it alone (I’m here for you!!!)  journal prompts for improving confidence 🤍 for more support: 1:1 coaching: click here to learn more  book a free consultation call here Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com

    48 min

  3. JAN 20

    21. Letting go of control

    In this episode, I explore how the need for control often sits beneath food rules, restriction, over productivity, and burnout. Sharing how control has shown up throughout my life; from my eating disorder, fear of rest days, and hyper fixation on goals.. to big dreams like becoming a Rockette, building my business and navigating current dreams too  We talk about why controlling food or productivity can feel comforting when the future feels uncertain and what’s actually helped me let go of that grip in a way that supports both my mental health and my dreams 🫶🏼 If you’ve ever felt impatient, overwhelmed, or afraid to slow down because it feels like your future depends on it.. glad you found this episode!  🤍 for more support: 1:1 coaching: click here to learn more  book a free consultation call here Ig/TikTok: @your_spoonfulemail: yourspoonful@gmail.com

    42 min

  4. JAN 6

    20. Conscious eating: choosing food with confidence (not control)

    today’s episode naturally leads into a concept I talk about often with clients: conscious eating I walk you through what conscious eating really means to me, how it differs from intuitive eating, and why I find it to be a more supportive, confidence-building approach. we’ll break conscious eating down into three parts, and also talk through: -why “feeling good” includes both vegetables and dessert-the fine line between gentle nutrition and food rules -how to experiment with food without labeling it as “good” or “bad” -honoring hunger, even if your cues feel confusing or inconsistent -why it’s okay to overeat sometimes -how comparison steals you away from yourself at the heart of this episode is the reminder that health is about intention, not perfection, and that controlling food has never actually led to feeling good, no matter how much we were told it would. and of course, zooming out and realizing that being intentional goes beyond food; being intentional with social anxiety, comparison, and the choices we make every day. This episode is a reminder that you are so much more than what you eat 🤍 for more support: 1:1 coaching: click here to learn more  book a free consultation call here Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com

    45 min

  5. 12/23/2025

    19. Choose your hard

    This episode is a bunch of topics that were simply on my mind that I felt excited to talk about..figuring out how to celebrate myself, feeling grounded when being out of routine, and handling comments from others. All wrapped up with a q&a too 🥰 join the free group chat (a group of us all with the same goals of food freedom): https://t.me/+JbjbdoQjvEUyMDYx book a consultation call: https://calendly.com/yourspoonful/1-1 🤍 for more support: ​​ 1:1 coaching: click here to learn more  Ig/TikTok: @your_spoonfulemail: yourspoonful@gmail.com

    1h 2m

  6. 12/09/2025

    18. Identity, food & vulnerability; finding ourselves again - ft Rachel Brackett

    This week, I’m joined by my friend Rachel - someone I’ve wanted on the podcast since before it even had a name 🥲We’re basically the same person, we have endless deep conversations, and today we finally recorded one. We talk about food, identity, vulnerability, and the roles we used to cling to; asking each other the kinds of questions we wish someone had asked us years ago.  If you’ve ever struggled with being the “healthy friend,” tying your worth to what you do, or you are figuring out who you are outside of old identities, this episode is for you 💌  connect w Rachel: @rachandlife 🤍 for more support: 1:1 coaching: click here to learn more  Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com

    1h 4m

  7. 11/25/2025

    17. How to feel best on thanksgiving

    In this episode, I am talking you through how to create an intentional, supportive plan for thanksgiving so you can feel calm, confident, and grounded around food. I share how my own approach to thanksgiving has shifted from scarcity and stress to ease and empowerment, through my eating disorder, recovery, and now.  You’ll learn how to plan for the day in a way that supports how you want to feel - from eating throughout the day, choosing safe & challenge foods, staying present, managing comparison, navigating fullness, and letting yourself enjoy the holiday without guilt or overthinking. We also cover what NOT to do, why restriction never works, how to step out of the binge/restrict cycle, and all of my favorite reframes to help you through it.  -thanksgiving journal prompts to dive a little deeper  -register here for the Holiday Healing Hour: a one hour, free masterclass for those who want to feel calm, confident, and guilt free around food this holiday season 🤍 for more support: 1:1 coaching: click here to learn more  Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com

    46 min

  8. 11/11/2025

    16. The 8 things helping me feel grounded again

    Feeling reflective? yeah same. We’re doing a little bit of that, but I also give you an inside look at a new thing I’m trying to help me stay present and grounded.Whether you’re in recovery or just trying to get through the week, this one’s your reminder that as you work on yourself, you’re also living a life a past version of you dreamed about 🫶 If you’d ike to connect with other listeners of this community, I made a group chat! I love connecting with you all, and wanted to create a space where you can all talk with each other, too. Join the @your_spoonful support space here Be on a brick journey with me - $10 off!  🤍 for more support: 1:1 coaching: click here to learn more  Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com

    34 min
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5
out of 5
16 Ratings

About

take what you need, the podcast is hosted by Alli - a certified eating disorder recovery coach, professional dancer, and also a human just learning as she goes. Whether you're recovering from disordered eating, exploring intuitive eating, or seeking behind-the-scenes insights from a dancer who's been there, this show brings honest conversations to help you feel seen and supported. Each episode gives you tools, stories, and perspectives to support your growth - so you can take what you need, and leave the rest. Subscribe to join the journey, one real moment at a time 💌

Information

  • Creator
    Alli Bollinger
  • Years Active
    2025 - 2026
  • Episodes
    23
  • Rating
    Clean
  • Copyright
    © Alli Bollinger
  • Show Website
    take what you need

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