Rise and Align With Food

Reshanda

Reshanda Yates discusses how to stop binge eating so you can lose weight, have energy, focus, and be present for your family and children. Learn why you binge and how to stop bingeing on sweets and carbs. Move from information to implementation and past the frustration of knowing what to do but never being able to do it. Be able to trust yourself alone with all the sweet treats and not dig into the kitchen when no one else is around. In this podcast, Reshanda shares her own stories of struggling with binge eating for 10 years. She knows first-hand what it’s like to promise again and again that this will be the last time, only to wake up the next morning and repeat the same cycle. She understands the guilt and shame that can go hand in hand with binge eating having done every insane thing in the book with food, including eating out of the trash can after throwing food away. She believes if she can come back from that, anyone can. 

  1. Jun 8

    EPISODE 280: Is Your Identity Sabotaging Your Health? How to Unlearn Late-Night Snacking

    Is your "sweet tooth" actually lying to you? Do you find yourself playing the role of the "perfect eater" all day, only to have the wheels fall off the moment you get home? If you’ve ever felt like a passenger to your own late-night cravings for sugary, salty, or carb-heavy snacks, you are not alone…and more importantly, you aren’t "broken." In this episode, we are pulling back the curtain on the "Subjective Bias" that keeps you stuck. I’m explaining why your belief that "I just love chocolate" isn't a personality trait, it’s a learned construct. We’re diving into the science of how your brain memorizes patterns and, most importantly, how you can begin to unlearn them starting today. I’m sharing a simple, science-backed 3-step process to help you gain food freedom once and for all: Acknowledge: Why a craving is a habit, not a character flaw.Decide: How to design a new identity that actually serves your goals (without giving up the foods you love).Rewire: The "bricks and mortar" of building new mental patterns rooted in self-compassion.Today also marks the official kickoff of the 90-Second Craving Reset Challenge! This challenge is the foundation for everything we discuss in this episode. If you’re ready to stop the cycle of guilt and start making empowered choices that feel effortless, this episode is your starting line. Join the 90-Second Craving Reset Challenge here! Did you enjoy the episode?  DM me on instagram and let me know what you thought.

    20 min

  2. Jun 1

    EPISODE 279: How One Busy Mom Found 4 Extra Hours in Her Day Without Giving Up Her Family Responsibilities!

    Is time really standing between you and freedom with food? "I just don't have time for a program like this.” Sound familiar? That’s that little voice in your head trying to keep you safe—but it’s actually keeping you stuck.  Have you ever considered that binge eating isn't just a food problem, but a "time thief" quietly stealing your life’s most valuable resource?  In this week's episode, we’re shifting from the "Problem Frame" of being too busy to the "Solution Frame" of how you can actually "manufacture" more time by mastering the right tools.  I share the story of my student Hannah, a busy wife and mother who was convinced she was tapped out on time. But once she focused on the right skills, the ripple effect was so huge her friends started asking, "How do you have 28 hours in a day?" Imagine waking up with that kind of presence and intention instead of heavy food noise.  We’re also pulling back the curtain on the "unknown threats" to your productivity: the hours spent feeling sluggish, sleeping off a binge, or beating yourself up. You’ll learn why willpower feels so heavy and how to swap it for the "unconscious competence" of three core skills: self-compassion, flexibility, and commitment.  This episode is the perfect lead-up to the 90 Second Craving Reset…my brand new free 5-day live experience. If you’re a "hell yes" on reclaiming your life, how COULD you find just 30 minutes a day to change everything?  Ready to see a clear path to freedom?  Join us at reshandayates.com/reset P.S. Remember, time is going to pass anyway. The only question is: will you spend it stuck in the cycle, or will you invest 5 days to gain back a lifetime of peace?  Did you enjoy the episode?  DM me on instagram and let me know what you thought.

    29 min

  3. May 25

    EP278: The 5-Day Shortcut: How to Trust Yourself Around Food Again

    Have you ever found yourself standing in your kitchen at 10 PM, staring into the pantry, and feeling like a stranger in your own body?  You know you’re about to reach for that food you don't even really want, and you’ve already told yourself, "It’ll be different tomorrow." But you and I both know that tomorrow usually looks a lot like today. In this episode, Reshanda reveals that the real cost of the binge cycle isn’t the calories or the bloating—it’s the insidious erosion of your self-trust. It’s that heavy, sinking feeling in your chest when you realize you can’t even rely on your own word. If you feel like you're constantly "losing" to food, it’s not because you lack willpower. It’s because you’ve been fighting a neurological battle without the right map.  Reshanda also announces the return of the free 5-Day 90-Second Craving Reset Challenge (starting June 8th!) and breaks down the brand-new "Crave to Clear" framework: Step 1: Decode It – How to "turn on the light" in the closet so the boogeyman of cravings loses its power.Step 2: Work With It – Stop the white-knuckling and learn to "surf the wave" of a 90-second chemical surge.Step 3: Rewire It – Build the neural pathways that eventually stop the urges from showing up at all.What would it be like to have a "Swiss Army Knife" of tools at your fingertips so you can handle any food situation with total confidence? Inside the challenge, we’re overhauling your daily habits with a bit of levity and "tongue-in-cheek" fun: Day 1: The "Have Your Cake and Eat It Too" Plate (Moderation without the mental drain).Day 2: The 90-Second Urge Exorcist (Riding the wave until it disappears).Day 3: The Brain Hacker’s Guide to Ending the Spiral (Cutting the mental scripts).Day 4: The Forbidden Food Freedom Protocol (Killing all-or-nothing thinking).Day 5: The 10-Second Autopilot Interrupt (Grounding your nervous system without food).By the time we finish these five days together, you’ll have a completely different relationship with your kitchen, your cravings, and most importantly, yourself.  Join the free challenge here: Reshandayates.com/reset P.S. If that little voice in your head is saying, "I've tried everything and nothing works," remember: You’ve never tried working WITH your brain’s 90-second clock. This is the missing piece.  Did you enjoy the episode?  DM me on instagram and let me know what you thought.

    21 min

  4. May 18

    277: Discover How to End the Mental Energy Drain and Stop Food From Feeling Like a Full-Time JobWithout the Need for Meds!

    You’re trying to focus on your work, but that bag of sea salt chips in the pantry is practically shouting your name. You try to ignore it, but five minutes later, you’re standing in the kitchen with the lid off the ice cream, wondering why you can’t just stop thinking about it.  If you know, you know... that relentless mental chatter. If you’ve tried to quiet this noise in the past and struggled, you were likely fighting an unknown cause: internal programming that most diets completely ignore. Most people don't realize that this chatter isn't a lack of willpower; it's a physiological response that can be rewired at the source. In this episode, we're tackling it head-on.  As you discover the 3 pillars to reclaiming your mental freedom, you’ll quickly begin to realize what it’s like to live without food being the main character of your internal monologue:  Stabilizing hunger hormones so your body stops sending you into a spiralEnhancing satiety both physical and psychological, because restriction alone will never workRewiring your brain using neuroscience-based techniques to change how you respond to cravings at the sourceYou'll also hear why GLP-1 medications alone aren't the full answer, the "Yes And" technique for breaking the all-or-nothing cycle, and why managing stress isn't always about meditation, sometimes it means making the hard calls. This isn't another restrictive diet tip. This is about updating your internal programming so you can navigate food, and life, with real, lasting confidence. P.S. I know you’re busy, so mark June 8th on your calendar now. That’s when our immersive 5-day experience begins, and we’ll start the rewiring process for good. Don’t even think about starting another diet until you’ve experienced this.  Did you enjoy the episode?  DM me on instagram and let me know what you thought.

    19 min

  5. May 5

    276: The Invisible Barrier: Why You're "On Track" One Day and "Off the Rails" the Next

    How would you like to finally understand why you can start the day with total resolve, only to find yourself "off the rails" by 7:00 PM, and more importantly, how valuable would it be to have a system that keeps you on track even when your willpower is at zilch? If you are an ambitious, driven woman who has achieved success in so many areas of your life, yet you still feel "lost" and frustrated with your relationship with food, you aren't alone. Picture this: It’s 8:00 AM. You’ve got your protein prepped, your water bottle in hand, and you’re ready to "crush it." But as the day goes on, the meetings pile up, the kids are screaming, and that "itchy" feeling hits. Before you know it, you’re in the pantry, feeling the heavy weight of a "failed" day before the sun is even down.  Most women in this position think they are just "undisciplined." But continuing to beat yourself up for not being "strong enough" is costing you more than your health goals…it is literally eroding your self-trust and keeping you stuck in a self-fulfilling prophecy. In this episode, we break down the three real reasons you’re sliding "off the rails": Physical Fueling: Why "slow is smooth and smooth is fast" when it comes to nourishing your body.The Perfection Trap: Why planning to be perfect is actually a plan for failure.The Pressure Cooker: Why going through your day without a release valve for stress is like shaking a soda bottle and being surprised when it explodes the moment you crack the cap. You have a choice right now: You can keep trying to be "perfect" and continue this exhausting cycle… OR you can choose to build a pragmatic toolset that supports your life even when it gets messy. It’s time to stop fighting yourself and start supporting yourself. Inside this episode: How to use the "Domino Effect" to create automatic success.The 200+ food decisions you’re making daily (and why your willpower is finite).Shifting from a deprivation mindset to an Abundance Mindset where satiety finally "clicks."Resources Mentioned: FREE Audio Training: Stop the urges and cravings with my 4-step process. Grab it at reshandayates.com/cravingsBrain Freedom Protocol Waitlist: Be the first to know when we open the challenge again! reshandayates.com/freedomP.S. I know you’re used to being the "strong one" in every other area of your life. I also know that "trying harder" hasn't worked here. It’s time to stop the "on track/off track" roller coaster and build a system that is smarter than your stress. Did you enjoy the episode?  DM me on instagram and let me know what you thought.

    31 min

  6. Apr 27

    275: Sustaining Your Transformation: Mindset, Maintenance & Next-Level Brain Science

    This episode of Rise and Align with Food is all about what happens after the initial rush of a challenge fades. Whether you’ve just completed the 90-Second Craving Reset or you’re moving through the Brain Freedom Protocol, this is your guide to making those changes last a lifetime. How would you like to stop viewing your journey as a constant struggle and start living in a state of freedom and peace? You and I both know that as long as we’re on this planet, we’re going to be in a relationship with food, so the goal isn’t a "finish line", it’s a lifestyle of mindset maintenance. In this episode, I share a personal story about a weekend where my routine was thrown off and I found myself reaching for frozen pizza and wine. In the past, I would have spent days beating myself up. But when you learn to reframe a "slip" as a data point rather than a disaster, you literally activate your brain’s ability to learn and respond differently next time. We’re diving into: The 4-Step Daily Protocol for sustaining momentum.Reframing Setbacks: How curiosity untangles old neuropathways.The Science of Neuroplasticity: Why repetition is the "secret sauce" to making food freedom your new default setting.Celebrating Small Wins: Why noticing a craving (even in hindsight) is a massive victory for your brain.What would happen if you stopped fighting your cravings and started surfing them with confidence?   Imagine waking up feeling nourished and in control, even when life gets busy and your schedule gets thrown off.  Listen now to start hardwiring your brain for lasting change. P.S. If you missed the doors for the Brain Freedom Protocol, don’t worry! You can join the waitlist at rashandiates.com/freedom to be the first to know when the next cohort opens.  Did you enjoy the episode?  DM me on instagram and let me know what you thought.

    23 min

  7. Apr 20

    EPISODE 274: Mastering the Urge: The Power of the Gap and Urge Surfing: Introducing Brain-Freedom Protocol

    Welcome back! Whether you just completed the very first 90-Second Craving Reset Challenge or you’re hearing about it for the first time, this episode is for you. Congratulations on investing time and energy into two of the most important relationships in your life - your relationship with food and your body. I’m excited to officially open enrollment for the Brain-Freedom Protocol, a 12-week neuroscience-based group coaching program designed exclusively for Reset Challenge graduates who are ready to rewire their brain and create lasting freedom from binge eating and cravings. If you haven’t done the Reset Challenge yet, don’t worry, this episode also offers key neuroscience insights and practical tools to start changing your cravings today, plus information on how you can join the next Reset Challenge and prepare for the Brain-Freedom Protocol when it opens again. Inside, you’ll learn: Why the gap between the urge and your actions is the most powerful place to make a new choiceWhy willpower-based diets fail and how neuroscience offers a better path to lasting changeThe empowering technique of urge surfing: how to literally ride cravings instead of being overwhelmed by themWhat makes the Brain-Freedom Protocol the natural next step to deepen your transformation and make change permanentEnrollment for this intimate cohort is limited to 15 women and includes exclusive bonuses, plus a risk-free guarantee to help you commit with confidence. Whether you’re ready to join us now or just starting your journey, this episode will motivate and equip you with the neuroscience-based tools needed to build lasting food freedom. Visit reshandayates.com/bfp if you completed the Reset Challenge and want to claim your spot, or head to reshandayates.com/resetchallenge to sign up for the next Reset Challenge and start building your foundation. Thank you for being here and investing in yourself. I can’t wait to support you every step of the way! Did you enjoy the episode?  DM me on instagram and let me know what you thought.

    13 min

  8. Apr 13

    Episode 273: Starting Strong: Your First Step to Rewiring Cravings

    Welcome to Day 1 of the 90-Second Craving Reset Challenge! Whether you’re already part of the challenge or just hearing about it for the first time, this episode is your invitation to start strong and set the tone for lasting change. Learn how to work with your brain’s natural 90-second craving window instead of fighting against it. I’ll share practical tips to help you become a curious, compassionate observer of your cravings, plus inspiring success stories from past participants who found real freedom by rewiring their cravings. If you haven’t signed up yet, don’t worry, there’s still time! Visit reshandayates.com/reset to join us and get daily emails, videos, and community support to guide you every step of the way. Ready to take your first step toward craving freedom? Let’s dive in! Did you enjoy the episode?  DM me on instagram and let me know what you thought.

    13 min
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5
out of 5
24 Ratings

About

Reshanda Yates discusses how to stop binge eating so you can lose weight, have energy, focus, and be present for your family and children. Learn why you binge and how to stop bingeing on sweets and carbs. Move from information to implementation and past the frustration of knowing what to do but never being able to do it. Be able to trust yourself alone with all the sweet treats and not dig into the kitchen when no one else is around. In this podcast, Reshanda shares her own stories of struggling with binge eating for 10 years. She knows first-hand what it’s like to promise again and again that this will be the last time, only to wake up the next morning and repeat the same cycle. She understands the guilt and shame that can go hand in hand with binge eating having done every insane thing in the book with food, including eating out of the trash can after throwing food away. She believes if she can come back from that, anyone can. 

Information

  • Creator
    Reshanda
  • Years Active
    2020 - 2026
  • Episodes
    286
  • Rating
    Clean
  • Copyright
    © 2026 Rise and Align With Food
  • Show Website
    Rise and Align With Food