Behind the Plate with Heather Soman, RD

Heather Soman, RD
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Behind the Plate is for individuals who are tired of diet culture, food guilt, and nutrition advice that doesn’t work for real life. Hosted by registered dietitian Heather Bray, this podcast helps you cut through the food noise and rebuild trust with your body — especially if you’re navigating ADHD, binge eating, or burnout. If you're looking for no-BS, compassionate, science-backed guidance, you're in the right place.

  1. 4月13日

    We Need to Talk About GLP-1s And Eating Disorders

    GLP-1 medications like Ozempic and Wegovy are changing the healthcare landscape fast, but there’s a problem we can’t afford to ignore: appetite and weight loss interventions can collide with eating disorders in ways that many clinics are not screening for. When that happens, the risks aren’t abstract. They show up as restriction that ramps up quietly, recovery skills that get harder to practice, and medical complications that can be overlooked when the scale is moving “the right way.”  I sat down with Shauna Melbourne, RD, founder of ED for RDs and a certified eating disorder specialist and supervisor, to talk through what dietitians are seeing with clients. We get into the real-world side effects that can make nourishment harder, the role of delayed gastric emptying and nutrition deficiencies, and why the biggest danger is often the simplest one: an eating disorder that was never identified before a GLP-1 was prescribed.  We also dig into the cultural messaging that comes with GLP-1s, including the idea that smaller bodies are better bodies and the push to erase “food noise” without asking what it might be signaling. Shauna shares practical, clinic-friendly screening questions that open conversation without leading the patient, plus why training and team support are essential for safer, more compassionate care across body sizes including people with atypical anorexia.  If you work in healthcare, live with an eating disorder, or support someone in recovery, this conversation offers clear takeaways you can use immediately. Subscribe for more evidence-informed conversations, share this episode with a colleague, and leave a review so more listeners can find it. Learn more at behindtheplate.ca Grab the free Hunger & Fullness Cues Guide: behindtheplate.ca/hunger-fullness-cues Explore The Empowered Eating Journey: behindtheplate.ca/empowered-eating-journey

    37 分钟

  2. 2月17日

    Chasing Perfect: Why Perfectionism Drives Disordered Eating (and How to Heal) with Stephanie Huls

    Perfection says you should already be there. Your body, your plate, your life—graded against a shifting standard that never names who is moving the goalposts. I invited therapist Stephanie Huls to help us untangle that trap and replace it with tools that actually help to rebuild our relationships with food. We start by drawing a clean line between high standards and perfectionism. High standards align with values and allow growth; perfectionism is rigid, unforgiving, and fueled by "shoulds". When that mindset collides with diet culture’s changing rules—low carb, keto, high protein, “clean”—self-trust takes the hit. Together we examine the double standard many of us live by: kindness for others, criticism for ourselves. Stephanie shows how a trauma-informed lens reframes these patterns as once-useful strategies for safety, connection, and control. They worked then; they may be hurting now. From there, we get practical. Stephanie breaks down CBT to map the loop between thoughts, feelings, and behaviors and shares how small cognitive shifts can open space for different choices at the table. Then we explore EMDR as a way to process “stuck” memories that keep the present fused to the past—like a childhood humiliation that still shapes what you order at dinner. We also rethink “emotional eating,” swap I am for I feel to soften harsh self-talk, practice finding gray in a black-and-white mind, and redefine success as movement toward values, not a pass-fail grade. Expect dropped-spaghetti progress, not a straight line. If you’re tired of the all-or-nothing script and ready for flexible, compassionate change, this conversation offers reframes you can use today. Listen, try one small shift, and tell us what moved you one inch closer to trust. Subscribe, share with a friend who needs gentler language around food, and leave a review to help more listeners find this work. Learn more at behindtheplate.ca Grab the free Hunger & Fullness Cues Guide: behindtheplate.ca/hunger-fullness-cues Explore The Empowered Eating Journey: behindtheplate.ca/empowered-eating-journey

    35 分钟

  3. 1月20日

    Making Sense of PCOS with Trista Chan through Science, Food, and Compassion

    PCOS can feel like a maze: irregular cycles, relentless fatigue, cravings that don’t make sense, and advice that’s loud but rarely helpful. We invited Registered Dietitian and Nest and Nurture founder Trista Chan to map the terrain with clear science, practical nutrition, and a lot of compassion. We start by decoding what PCOS actually is and how it’s diagnosed through the Rotterdam criteria—then we get honest about why care can feel inconsistent. Trista explains the nuance behind insulin resistance, why insulin isn’t the enemy, and how gentle, real-world strategies like timing your carbs and pairing them with protein and fats can steady energy and support hormones. We talk inflammation without fear, focusing on addition over restriction: more plants, more omega-3s, more variety that fits your life. From there, we tackle the big myths: you don’t need to cut gluten or dairy unless you have a true intolerance; “hormone balance” isn’t a fixed state because healthy hormones naturally fluctuate; and carbs are not the villain—they’re your body’s primary fuel, especially if you’re active. We also zoom out to the bigger picture: genetics, stress, and the built environment shape symptoms, and acknowledging those forces helps you find your real locus of control. Expect practical starting points: which labs to request, how to track symptoms with purpose, and how to build a supportive care team that sees you as a whole person. If you’re tired of rigid rules and ready for sustainable tools, this conversation will help you choose clarity over confusion and addition over restriction. Subscribe, share with someone who needs a kinder approach to PCOS, and leave a review to tell us which myth you want us to bust next. Learn more at behindtheplate.ca Grab the free Hunger & Fullness Cues Guide: behindtheplate.ca/hunger-fullness-cues Explore The Empowered Eating Journey: behindtheplate.ca/empowered-eating-journey

    37 分钟

  4. 2025/11/27

    Cravings, Explained

    Cravings can feel like a tidal wave—loud, urgent, and impossible to ignore—yet they’re far from random. We dig into what a craving actually is, how it differs from hunger, and why your brain can fixate on sweetness or crunch even when you “should” be fine. As a registered dietitian and certified intuitive eating counselor, I break down the science in plain language and show how biology, mindset, and environment combine to create that intense pull toward specific foods. We start with the body’s signals: how undereating lowers blood sugar and flips on a survival response, why cutting carbs makes your reward circuits hypersensitive to sugar, and how hormones like ghrelin and leptin change with dieting, stress, and poor sleep. Then we look at psychology—the scarcity effect that turns “off-limits” into irresistible, the hidden power of mental restriction and food labels, and the all-or-nothing patterns that fuel the binge–restrict cycle. You’ll also hear how environmental cues, social media, and habitual routines (Netflix snacks, anyone?) train cravings even when you’re not hungry. Most importantly, we lay out practical, sustainable steps. You’ll learn how regular meals and snacks stabilize energy and mood, why adding carbohydrates back into meals often quiets the sweet tooth, and how to loosen rigid rules without abandoning nutrition. We’ll practice mindful pauses to identify whether you’re hungry, seeking comfort, or responding to a cue—and how to honor each scenario with care. The goal isn’t perfect control; it’s trust. When you treat cravings as information, not evidence of failure, they lose their edge and you gain freedom with food. If this resonates, hit follow, share with a friend who’s stuck in the craving–restriction loop, and leave a quick review to help others find the show. Your stories and questions shape future episodes—what cue triggers your cravings most? Learn more at behindtheplate.ca Grab the free Hunger & Fullness Cues Guide: behindtheplate.ca/hunger-fullness-cues Explore The Empowered Eating Journey: behindtheplate.ca/empowered-eating-journey

    24 分钟

  5. 2025/11/20

    Emotional Eating Isn’t the Problem — Here’s What Is

    Shame says emotional eating is a flaw; we say it’s a signal. Heather Soman, registered dietitian and certified intuitive eating counselor, explores why turning to food during big feelings is both human and understandable—and how to respond with compassion while adding better tools.  We unpack how childhood patterns, cultural scripts, and media moments shape comfort eating, from cookies after hard days to the classic breakup-and-ice-cream trope.  Along the way, Heather shares reflective prompts to build an emotional vocabulary, spot body cues like tight chests or restless energy, and identify the unmet needs beneath cravings. We dig into common scenarios where food becomes the go-to: long days that end with snacks and streaming, or ADHD brains chasing stimulation with screen-stacking and grazing.  Instead of moralizing food, we explore what those moments are asking for—rest, boundaries, connection, novelty, or creative engagement—and how to meet those needs with a broader toolkit.  If emotional eating feels like your only coping strategy, Heather offers gentle next steps, including therapy support, reflection questions, and resources to reconnect with hunger, fullness, and satisfaction cues. If this resonated, subscribe, share with a friend who needs it, and leave a review so others can find the show. Want more tools? Check the show notes for the Empowered Eating Journey, our free hunger and fullness guide, and the weekly newsletter. Learn more at behindtheplate.ca Grab the free Hunger & Fullness Cues Guide: behindtheplate.ca/hunger-fullness-cues Explore The Empowered Eating Journey: behindtheplate.ca/empowered-eating-journey

    17 分钟

  6. 2025/11/11

    What If I Never Feel Full? Understanding Fullness and Satiety Cues

    Ever wonder why you can feel “full” and yet still think about food? We take you inside the biology and behavior of appetite and show how to move from stuffed to truly satisfied. As a registered dietitian and intuitive eating counselor, I connect the dots between hormones, the gut-brain axis, and everyday choices so your meals start working for you instead of against you. We break down fullness versus satiety in clear terms, then explore the hormone lineup—leptin, CCK, PYY, and GLP‑1—that helps your brain say enough. You’ll hear how the vagus nerve relays signals from the gut, why fiber variety feeds the microbiome and boosts short-chain fatty acids, and how those molecules support steadier appetite. I also share a personal story about dieting, big hunger, and the turning points that rebuilt trust with my body, especially after long stretches of restriction and food scarcity. From there, we get practical. Learn how to time meals every three to four hours, compose balanced plates with carbs, protein, fat, and fiber, and layer flavor so satisfaction lands. We dig into sensory-specific satiety, why the first bites hit hardest, and how to use that cue to stop earlier without feeling deprived. If you’ve been choosing the “right” foods and still end up rummaging for snacks, this conversation reframes choice, pleasure, and permission so cravings calm down naturally. If the science of fullness, the role of GLP‑1, leptin resistance, and gut health intrigue you, or you’re ready for straightforward steps to feel truly satisfied, you’ll walk away with tools you can use at your next meal. Subscribe, share this with a friend who’s tired of white-knuckle eating, and leave a review with the one habit you’ll try this week—slowing down, adding flavor, or building more variety. Your body isn’t broken; it’s communicating. Let’s help it be heard. Learn more at behindtheplate.ca Grab the free Hunger & Fullness Cues Guide: behindtheplate.ca/hunger-fullness-cues Explore The Empowered Eating Journey: behindtheplate.ca/empowered-eating-journey

    20 分钟

  7. 2025/11/07

    Tired of Hating Your Body? 3 Ways to Start Feeling at Home in It

    In this episode, Heather unpacks why body image pain runs deep and how neutrality and respect offer a steadier path than chasing an ideal. We share research, personal stories, and three daily practices to help you feel at home in your body without making love the goal. Heather Discusses: • Defining body image as thoughts and feelings • How media and diet culture shape beliefs • Social media’s impact and key statistics • Weight bias at work and links to worth • Why changing the body rarely fixes the feeling • Body neutrality versus body positivity • Body respect as daily, practical care • Three tools: name thoughts, value function, act with respect • Diversifying feeds and disrupting comparison • Nonlinear progress and sustainable support Join my Empowered Eating Journey for tools and guidance to build a healthier relationship with food and your body. Find me on Instagram at @behindtheplatenutrition Learn more at behindtheplate.ca Grab the free Hunger & Fullness Cues Guide: behindtheplate.ca/hunger-fullness-cues Explore The Empowered Eating Journey: behindtheplate.ca/empowered-eating-journey

    22 分钟

  8. 2025/10/27

    The Truth About Halloween Candy (and Why Restricting Backfires)

    Halloween candy isn’t the villain; fear is. We take a fresh, evidence-based look at sweets through an intuitive eating lens and show how trust—not tight control—leads to calmer kids, steadier routines, and fewer binges for everyone at home. Drawing on research and real client stories, we unpack scarcity mindset, explain why strict sugar rules often backfire, and outline how habituation helps candy lose its charge over time. We break down Ellen Satter’s Division of Responsibility so parents have a simple, reliable framework: you handle the what, when, and environment; your kids handle whether and how much. From letting children explore their haul and pick favorites to folding a fun-size bar into after‑school snacks and dinners, you’ll hear practical, low‑drama ways to reduce novelty and keep food neutral. We also talk about language that sticks—why swapping “Have you had enough?” for “Which one did you like most?” can shift the whole evening. Adults get tools too. If you grew up with dessert rules or a clean‑plate culture, Halloween can trigger old scarcity patterns. We share steps to practice unconditional permission to eat, keep meals regular with carbs, protein, and fat, and experiment with keeping candy visible as urges fade. The result is less white‑knuckle control and more body trust, plus a clearer path to stable eating patterns, better emotional well‑being, and a more peaceful home during the sweetest week of the year. If this conversation helped, tap follow, share it with a friend, and leave a quick review so more listeners can find us. What’s the one candy you’ll put on the plate this week? Ellyn Satter: https://www.ellynsatterinstitute.org/ References Say A, de la Piedad Garcia X, Mallan KM. The correlation between different operationalisations of parental restrictive feeding practices and children's eating behaviours: Systematic review and meta-analyses. Appetite. 2023 Jan 1;180:106320. doi: 10.1016/j.appet.2022.106320. Epub 2022 Oct 7. PMID: 36210017. Hübner, H. L., & Bartelmeß, T. (2024). Associations of sugar-related food parenting practices and parental feeding styles with prospective dietary behavior of children and adolescents: A systematic review of the literature from 2017 to 2023. Frontiers in Public Health, 12. https://doi.org/10.3389/fpubh.2024.1382437 Costa A, Oliveira A. Parental Feeding Practices and Children's Eating Behaviours: An Overview of Their Complex Relationship. Healthcare (Basel). 2023 Jan 31;11(3):400. doi: 10.3390/healthcare11030400. PMID: 36766975; PMCID: PMC9914567. Learn more at behindtheplate.ca Grab the free Hunger & Fullness Cues Guide: behindtheplate.ca/hunger-fullness-cues Explore The Empowered Eating Journey: behindtheplate.ca/empowered-eating-journey

    17 分钟
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Behind the Plate is for individuals who are tired of diet culture, food guilt, and nutrition advice that doesn’t work for real life. Hosted by registered dietitian Heather Bray, this podcast helps you cut through the food noise and rebuild trust with your body — especially if you’re navigating ADHD, binge eating, or burnout. If you're looking for no-BS, compassionate, science-backed guidance, you're in the right place.

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