Intuitive Eating – Leah Kern RD

8 Real-Life Diet Culture Examples (From Starbucks This Week)

leahk — Thu, 26 Mar 2026 18:46:01 +0000

Thanks to my intern, Madi, for guest writing this awesome blog post!

Have you ever felt “bad” ordering a latte?
Said you “earned” something after the gym?
Questioned whether you should get a pastry because you didn’t want to be “bad”?

Have you ever considered that, when you make these comments, someone might notice…

…and that someone could be me?

Hi, my name is Madi, and I’ve worked at Starbucks for almost two years. I have five years of customer service experience (all within the food industry) and I’m convinced I’ve heard it all.

I’m also on my way to becoming a registered dietitian, which means I’ve been learning about diet culture, weight stigma, and disordered eating.

Now, I can’t not hear these comments. Now, my antenna is always up, listening for these kinds of comments in the wild.

In this blog post, we’ll cover:

What is diet culture
8 diet culture examples that showed up at Starbucks
How diet culture mentality fuels the binge/ restrict thinking
Reflection questions to assess your relationship with food.

8 Diet Culture Examples from Starbucks

1. The Mom to Son Portion Comment

What was said: *mom says to young son* Are you really going to eat that? It seems like a lot of food.

Why it’s diet culture: At face value, this statement may not exactly sound like diet culture. There’s a world in which this was just a mom trying to prevent her son from wasting or getting a stomach ache. With these comments, tone is everything… And the tone I witnessed when overhearing this exchange was judgy. With that in mind, this comment reads as diet culture.

At first glance, this might sound like a harmless or even caring comment—but it reinforces the idea that someone else gets to judge how much food is “too much.”

How it’s harmful: This is a core part of diet culture: teaching us to distrust our own hunger and rely on external rules or opinions instead.

The vibe I got was that the mom was projecting her own fears about eating “too much” onto her son at that moment. One aspect of diet culture (per Christy Harrison’s definition) is “elevating certain ways of eating while demonizing others.” In this instance the mom seemed to be suggesting it would be more correct or morally sound to eat less instead of more– elevating her idea of the right way to eat and subtly demonizing her son’s body cues.

2. The Drink Calories Comment

What was said: This drink is worth the same amount of calories as my next six meals.

Why it’s diet culture: This may just sound like someone making an offhand comment about calories. Maybe they were even joking. Or maybe they were just caught off guard by the number.

But when we take a step back, this is standard diet culture thinking: Diminishing food down to a math equation. It feels very transactional, in the sense that consuming the drink would be “paid for” by skipping future meals. It takes the enjoyment out of eating and turns it into a bargaining experience where you must “earn” or “pay back” calories.

How it’s harmful: When eating becomes a math equation, we default to mental gymnastics, rather than listening to our bodies hunger and fullness cues.

This mindset can lead to restriction: a drink is no longer just a drink; It becomes a “setback” or “mistake.” This is the type of thinking that can lead to feeling like you have to punish yourself, fueling the all-or-nothing, binge-restrict cycle.

3.The Sugar “Limit” Remark

What was said: Is the tea sweetened? I’ve already hit my sugar limit for the day.

Why it’s diet culture: On the surface, this may just sound like someone being mindful about their sugar intake, which is not necessarily a bad thing. Comments like these could be related to medical conditions or other circumstances, which is why context is so important.

However, the idea of a sugar limit means that this person has a set rule for the amount of sugar they’re allowed to have. Following outside rules and metrics is characteristic of diet culture, whereas going inwards to your body’s cues is the intuitive eating approach.

The issue with having a “sugar limit” is the restriction component. We know that restriction leads to food obsession and often binging.

Diet culture loves to implement these “rules”, that if you break you should feel bad or ashamed about. In this case, this individual has already “maxed out” on their sugar intake for the day and consuming anything else would be considered breaking the rule, leading to guilt, shame, and potentially binge eating.

How it’s harmful: This idea of a set limit creates fear around eating.Telling yourself you can only have this set amount makes eating decisions more stressful and ultimately, puts sugar on a pedestal

This way of thinking is exactly what can lead to binge-restrict cycles:

4. The Being “Bad” Comment

What was said: *asking themselves* Should I get a pastry and be bad today?

Why it’s diet culture: Statements like these are tricky because they can come across as joking. However, referring to yourself as being “bad” simply for eating a pastry turns eating into a moral issue.

Diet culture thrives on putting foods into boxes of “good” and “bad.” If you’re eating foods that fall into that first box, you’re made to feel morally superior. But, if you eat foods that fall into that second box, you’re made to feel shame and guilt. Your food decisions turn into a reflection of you as a person (which, of course, they are not!!!)

How it’s harmful: Labeling food as good or bad makes eating into a very charged experience. With diet culture, you’re no longer just eating, you’re now making moral decisions that reflect your character.

If you have a good day and restrict, then you feel great. But if you have a bad day, you might as well continue and it leads to this rabbit hole. Both are extremes that are unsustainable.

Although you may feel good mentally because you restricted, your body is in pain because it is hungry, and you’ll likely be plagued with thoughts about food. On the flip side, if you eat something “bad,” you feel distress because you think you are a bad person. There is no winning.

5. The Mom Policing Her Daughter’s Food

What was said: *mother says to young daughter* You don’t need all those calories today.

Why it’s diet culture: A parent saying the child doesn’t “need” calories takes the focus away from the food and puts it on the numbers. This is teaching the child that rather than listening to their cues, they should ignore their internal wisdom and instead default to arbitrary rules.

How it’s harmful: When a child hears that they “don’t need” calories, it can cause them to question what, when, and how much they should eat. This can lead to the erosion of body trust; a vital skill that must be protected, especially in youth who can be more impressionable to messaging.

6. The Toxic “Summer Body” Comment

What was said: I’m ordering this so I can get my summer body.

Why it’s diet culture: “Summer body” is a term coined by the media-driven standards to appear tone or fit in swimwear. It implies that your body in its natural state isn’t “swimsuit ready” and needs to be “fixed” before summer. This term encourages extreme restricting and exercising in order to change your body before summer hits. In this case, diet culture is creating a problem and selling you its solution.

How it’s harmful: The idea of a “summer body” reinforces the message that your body isn’t good enough unless it meets a narrow and unrealistic standard. It suggests that attractiveness (and even worth) is tied to eating and exercising in a very specific way. But bodies are naturally diverse, and no one can look exactly like someone else.

When people realize they can’t achieve these idealized standards, they often turn the blame inward. They push harder: restricting more, exercising more, trying to force their bodies to change. Over time, this can leave you exhausted and may lead to patterns like the binge–restrict cycle (see above graphic)

7. The Demonizing Sugar Snark

What was said: I don’t drink all that sugar and other garbage you guys put in your drinks.

Why it’s diet culture: Labeling a food as “garbage” turns a drink that is consumed for enjoyment or a caffeine boost into something that makes you gross, lazy, or inferior. Also, another customer nearby who may love the drink is now getting indirectly shamed and judged for having that drink just because it has sugar in it.

In this case the customer was subtly saying that they were better because they didn’t want that drink while indirectly putting other ways of eating down.

How it’s harmful: Associating anything with sugar as bad, creates a fear-based relationship with food. Again, this fuels all-or-nothing cycles, imbeds morality into eating, and reinforces valuing outside rules over intrinsic body cues.

8. The Gym Bro Justifier

What was said: I just came from the gym, so I earned this today.

Why it’s diet culture: It’s great to go to the gym if you enjoy it; there are so many mental and physical benefits, yet if the only purpose is to burn calories so that you can eat throughout the day… that’s where it gets unhealthy.

This brings it back to the numbers game and leaves you feeling like you must burn the calories before you deserve to eat.

How it’s harmful: Believing that you have to lose calories in order to earn them back, is directly associated with the binge-restrict cycle. It makes you feel like you haven’t earned the right to eat, which is a natural human need to survive. It also detaches us from our body, and put the focus on the numbers.

How diet culture mentality fuels the binge/ restrict cycle:

Diet culture places food into categories and adds labels to define whether foods are considered “acceptable”. Diet culture loves to push the idea of how your body should look: be fit, eat less, have control.

This is where the binge-restrict cycle begins. It starts with restriction, cutting calories, skipping meals, and avoiding food groups. Meanwhile your body is still hungry, and continues to send hunger hormones, while your mind becomes clouded with constant thoughts about food.

Sooner or later, you’re exhausted. Your body is hungry, your mind is stressed, and you end up binging/overindulging (likely the exact foods you were trying to avoid).

The diet culture mentality sneaks back in to shame you for indulging. It will make you feel like it is your fault, that you don’t have self-control, that you need to make up for your “mistake” by restricting again. And the cycle continues.

Both extremes, restrict and binge, look like polar opposites from the outside, but are actually deeply connected. Typically disordered eating habits involve both ends.

Imagine it like a swaying motion, back and forth— the further you pull the pendulum in the direction of restriction, the more violently it will swing in the opposite direction— binging.

Reflection

Now take a second and reflect back to yourself about how you think about food on a day-to-day basis…

Do I mentally “budget” food?
Do I believe I need to earn food?
Do I label drinks or pastries as “bad”?

If you answered yes to any of the questions above then you may want to consider…

How do I want to feel when I think about food?
Does how I think about food foster a positive relationship or add to my stress?
How much time a day do I spend thinking about food?
Is the way I judge food and bodies aligned with my values?

This isn’t meant to make you feel bad. Rather, it’s an opportunity to reflect and check in on your relationship with food.

Wrap up

We have so many opinions being thrown at us all the time. It is impossible to escape the media and the influence it has on our everyday lives. Diet culture is heavily talked about, often in subtle and sneaky ways.

Placing rules on us, telling us how to feel and look, and having to “earn” food is exactly what feeds this mentality and morphs into a binge-restrict cycle, which is frankly draining. The more brain space we let food take from us, the more power it has.

Intuitive eating challenges this all. Its focus is to rewire us to trust that our body knows what we need.

You don’t have to stay stuck in the cycle forever. But, in order to break it, you must be the one to put your foot down. It is possible to unlearn what diet culture has pushed on you for so long, and that can start today.

The post 8 Real-Life Diet Culture Examples (From Starbucks This Week) appeared first on Leah Kern RD.

I Debated Jillian Michaels: What the Jubilee Body Positivity Debate Got Wrong

leahk — Wed, 25 Mar 2026 01:35:44 +0000

“Don’t do it,” my brother, Ben, warned me when I told him about the Youtube channel that reached out casting me for a debate.

He felt strongly that the channel, “Jubilee,” platforms problematic people, producing cheap, internet ragebait.

“Nothing good will come of it,” he texted me.

But I wanted to do it.

The channel has millions of subscribers; I kept telling myself that if just one person felt supported from what I had to contribute to the debate, it would be worth it.

So I did it.

It’s been 1 week since the Jillian Michaels vs. Body positivity activists debate aired and I came to the conclusion…Ben was right.

I don’t feel like I got a bad edit— I’m actually pleased with how my piece of the debate came out.Nothing “bad” really happened.

The worst of it was a bunch of comments on the Youtube video about how the dietitian in the debate (me ) needs to “lose her license” because she’s “putting lives at risk” by promoting the idea that weight is not causal to health. But I still have some big feelings about the experience.

In this blog post, I’m sharing 9 reflections from the experience. More specifically I cover:

Why viral debate formats are designed for conflict—not nuance or truth
The emotional impact this debate had on me, my clients, and viewers
What brings me back to center when diet culture doubt creeps in
The limits of research—and the power of lived experience in healing
Ethical concerns about how these conversations are produced and consumed online
Why intentional weight loss isn’t a requirement for health

The video ultimately gives Jillian a (very big) platform to spread harmful ideas.

I agree with Ben, ultimately the video gave Jillian Michaels a platform to spew her shame-based, MAHA bullsh*t. It was hard for the other debaters to get a word in. So much of the video is giving Jillian airtime she doesn’t deserve.

Of course the people on the body positive “team” got airtime too, but Jillian got to sit in the debate chair the entire time. We each only got a few minutes. At the end of the day, she got the most time of anyone to speak which leads me to my second reflection…

The way Jubilee sets up their debates is inherently (and intentionally) not conducive to a productive conversation.

Each person only had a few minutes in the debating chair vs. Jillian. Just when we were starting to get somewhere, the buzzer would go off or the person would get voted out by the majority.

And when people were getting voted out by the majority, it isn’t necessarily because their team members didn’t think they were doing a good job, but because the only way to get in the circle to get a chance to debate is to have higher turn over of the person in the middle. So we were, in a way, incentivized to vote out our fellow teammates.

On top of the short debate window, the “body positive” team wasn’t necessarily united… most of us met for the first time on the day of the shoot. And we didn’t even all necessarily agree on the things we were debating.

We all came from unique backgrounds which is great in terms of brining different perspectives to the conversation, but also made it difficult to have a strong consistent thread through all of our arguments. Jillian didn’t have to worry about this. She was the only one representing her “team” therefore she didn’t have to consider how other people’s arguments would play into proving her points.

The Jubilee debates epitomize everything that is wrong with social media.

Jubilee produces fragmented information that makes for good pull quotes and 30 second clips, but lacks in depth and thoughtful synthesizing across sources.

This way of distributing information can come off bulletproof to the noncritical eye. Content neatly packed into branded carousel slides can be compelling.

Just as— in the case of the Jubilee debate— content with a high production budget published on a channel with millions of subscribers can be compelling.

But just because the content looks professional doesn’t mean its factual, ethical, or thoughtfully made. At the end of the day, Jubilee is a media company that is after clicks, views, and money.

I was naive to think this video could produce positive change.

The reason I decided to take the risk and be a part of this debate was because I told myself, “if even one person see’s this and feels validated by their food and body struggles because of something I say, then its worthwhile.” I believed that by showing up as a non-diet, weight-inclusive, intuitive eating dietitian in this debate, I could help at least one person.

I, of course, can’t say for certain if my part in the video did end up helping any of the viewers (there are over 3M at this point, so the odds are likely) but still…

I don’t believe that the net impact of this debate was positive.

Because, in order to get to the amazing fat-positive activists and ED providers in the video, you have to wade through the violent water that is Jillian Michael’s hate-filled, stigmatizing, condescending bullshit.

And beyond having to encounter her toxic perspectives, there is of course the risk of stumbling into the even more toxic comment section. Overall, the video gives dark energy, and it’s not something I’d want people in recovery from diet culture to stumble into.

My clients were overwhelming activated by the debate

Many of my 1-on-1 clients were excited to watch the debate. I sent it out to my whole community with the warning that it might not be a good idea to watch if you aren’t feeling solid in relationship with food and body at the moment.

Of the clients who saw the video, it inevitably came up in session and overwhelmingly, the consensus was: wow, even though I’ve felt more solid in my relationship with food and body lately, this video still rocked me.

And I get it. Jillian Michaels is compelling. She talks with conviction and uses sciencey words that make her seem credible (more on this later). I can completely see how my clients could fall under her spell.

To be so honest, as I’ve been hit with a ton of hate in the last week because of my views rejecting the prescription of intentional weight loss, I’ve also felt rocked.

This tiny voice crept into my head saying, “maybe they’re right… maybe you are a bad dietitian for not teaching people to lose weight, and instead working with them to make peace with food and body.” That’s scary to admit, but it’s important because its real life.

Even I — a proud anti-diet dietitian, certified intuitive eating counselor, and human who has personally been on a body acceptance journey for 10+ years— can be rocked by Jillian.

I am not invincible.

Diet culture still fucks with my head from time to time.

So I can only imagine how my clients and other people in the non-diet community would feel watching this debate.

When diet thinking and weight-stigma are the normative ways of relating to bodies in our culture, it’s easy to feel the constant pull back towards that thinking.

When that voice creeps in, research and stories bring me back to center.

When I feel myself inch towards letting Jillian get in my head 2 things bring me back:

The first is the research. The large body of research on the longterm efficacy of pursuits at intentional weight loss consistently shows that, more often than not, people gain back all the weight they lost if not more.

This is not a matter of being personally flawed or lacking “discipline.” It’s the body doing a really good job at protecting us. There are now over 100 studies showing that intuitive eating, a non-diet weight neutral approach, leads to better health outcomes compared to the weight-stigmatizing approach championed by folks like Jillian Michaels.

If you want to dive into that research, you can check out this podcast episode or download this free HAES research PDF.

The second thing that re-grounds me when the siren call of Jillian Michaels feels sticky is story.

One of my favorite professors from undergrad, Dr. Lizzy Pope, said something on my podcast a few years ago that I’ll never forget. “Research is just one way of knowing, but lived-experience and stories are just as important.” And that was coming from someone with PhD who has done extensive research as part of her studies.

Of course, the Jillian Michaels groupies would say “these debaters brought all emotion and no facts! Jillian brought all the facts!” The people on Jillians “side” discount stories and lived experience, but its one of the truest things we’ll ever have.

You can read all the research about all the dieting and exercise techniques but you could also look at your lived experience to know whether or not these things work long term. If you’re reading this, I’m sure you’ve tried something to lose weight. And it likely worked for a little until it didn’t.

Almost all of the clients I work with have tried methods of dieting, restricting, and exercising, only to be left feeling more obsessed and out of control around food and dissatisfied with their bodies. We don’t need a study to “prove” that. We can look to our own stories or in the case of providers, the stories of our clients.

And I’m sure there are people who will say “but I did lose weight once and I felt better.” And I hear you. There is a reality to this. We live in a world that stigmatizes fat bodies so of course it feels better to lose weight, in turn gaining the approval and acceptance you so deserve.

But “feeling better” because of societal approval isn’t everything. Often I have clients share that yes, it was nice to have people treat them with more respect or to get more positive attention for their body, but it also sucked to feel hungry all the time. And preoccupied with food. And out of control around sweets. We have to look at the whole picture.

Jillians was next level condescending

During the live shoot, I was initially taken aback by how soft and sweet Jillian came off. But this soft energy quickly showed itself as performative and condescending— not genuine.

When people came to the debate chair sharing their lived experience with eating disorders or weight discrimination, she put on this empathetic face. And I’m even willing to hold space for the possibility that, maybe she did feel some empathy for the humans sharing their stories.

But the condescension came in when she called participants in the debate chair “sweetie” “dude,” and “buddy.” And, when she spoke in a loud whisper, drawing out her words as if the person sitting across from her was dumb.

Her patronizing energy also manifested in the way she “quizzed” participants about scientific terms. This was a tactic she took specifically when interfacing with some of the providers in the debate (namely, myself and Edie Stark).

With me, she blurted out “what is lipotoxcity? what is fatty liver disease?” as if she was trying to out me as a non-credible dietitian. With Edie, she did the same thing except using the term “adiposeopathy.”

Jillian was trying to act as a therapist when she has no credentials to do so.

When people were sharing their stories, Jillian was trying to dig into their trauma. Not only is it unethical and dangerous for an untrained person to try and assume the position of a psychotherapist, but it’s also completely inappropriate in a setting where people aren’t asking to be therapized.

When participants shared pieces of their stories, it was to add emotion and lived experienced to the debate about body positivity, not to get unsolicited therapy from Jillian Michaels.

One woman shared how the movement helped her find peace when she was struggling with anorexia as a teen. Another woman shared how body positivity helped her find a way to cope with her chronic pain and neurodivergent brain.

And Jillian had the audacity to dig in with therapeutic questions like:

“What was the first time you felt that way?”

“Where does that shame come from?”

Not to mention her obsession with bringing everything back to the idea of a “primary wound.”

This does harm to the participants and it was not okay.

On the topic of harm…

If it wasn’t already abundantly clear, I am not impressed with Jubilee.

Jubilee creates inflammatory content that leaves an emotional uproar of hate and negativity in its wake. Then, they just leave it there. Minimal concern for the ethics, safety, or well-being of viewers or participants.

And I know this wasn’t just the case in the video I was a part of, because the day before it aired, we got what seemed to be a standard “warning” email. The Jubilee team essentially cautioned us that things could get violent once the video gets published.

So, they encouraged us to privatize our social accounts and take down personal info from social media in order to combat the onslaught of trolls that could contact us due to “passionate” feelings about the debate.

The fact that this channel produces such uproar that there needs to be a standard procedure for dealing with hate and trolls says it all.

We still have so much work to do to move towards a world where all body sizes are treated with respect.

Between Jillians claims and the abundance of commenters in support of her claims, it’s clear that there is still so much work to do. Sometimes I get stuck in my little non-diet, eating disorder provider, weight-inclusive bubble and I forget that so much of the world (especially now in the age of GLP-1s) acts out weight stigma.

Meaning, so many people believe that a person must lose weight to be healthy, or that larger bodied people are inherently “lazy” and “undisciplined.” This isn’t true.

I know it from my extensive education as an intuitive eating dietitian and from supporting over 100 clients on their recovery journeys. People living in larger bodies have often not only tried to lose weight, but they’ve tried very hard. Because thats what they have been told to do by everyone from doctors to parents to strangers in the media like Jillian Michaels.

And Jillian would say, “well if they worked with me I could get them to lose weight and keep it off.” And who knows, maybe that’s true. But the odds are not high, given the extensive body of research showing that most dieters regain all the weight they lost (if not more) within 5 years.

Jillian Michaels might be a celebrity trainer, but she’s not a magician who can defy the odds of science.

Final Thoughts

This experience gave me something like 15-mins of fame. A few people from my past reached out to say they saw a clip of me on TikTok or Youtube. Collegues emailed me to commend my bravery.

Though I appreciated the words of support from peers, ultimately, I don’t think the exposure was productive in terms of furthering the messages I want to spread (Intuitive Eating, body liberation, HAES).

If you are a supporter of Jillian Michaels and you her content “motivates” you to pursue weight loss— you have body autonomy and you are allowed to choose that path. I don’t judge people who want to lose weight— I get it. You’re not wrong for desiring weight loss. It makes so much sense given the roaring diet culture we’re swimming in.

But as an eating disorder dietitian, I see the slippery slope from pursuing intentional weight loss to disordered eating. And therefore, it’s not within my integrity to promote this way of pursuing health.

Instead, if health is a value that my clients hold, I work with them on evidence-based methods to achieve health such as:

Working on adequate and consistent nourishment.
Adding in sources of gentle nutrition (not restricting foods, because that just leads to binge eating).
Engaging in forms of joyful movement, not coercive, punishing exercise to “repent” for what they eat.
Incorporating satisfaction and pleasure in eating because joy is good for our health.
Getting rid of the guilt and shame that comes with dieting; guilt and shame leads to social isolation and social connection is a well-cited determinant of health.
Reducing stress (like the stress that comes with disordered eating) because stress negatively impacts health.

I don’t care how many different ways Jillian tries to spin it— here’s the truth:

You do not have to be a certain size to be healthy. This doesn’t mean every person in every body size is “healthy.” It means that if health is a value you hold, you can work towards health promoting behaviors at any size without weight loss being a necessary outcome.

The post I Debated Jillian Michaels: What the Jubilee Body Positivity Debate Got Wrong appeared first on Leah Kern RD.

Meet The Intern: Madi Spaeder

leahk — Fri, 20 Feb 2026 17:36:01 +0000

For the next few months, Madi will be interning at Leah Kern Nutrition to gain experience in the private practice world and to learn more about being an Intuitive Eating Dietitian.

During her time at LKN, Madi will be guest writing some blogposts and helping with other behind the scenes tasks.

We’re so excited to have you, Madi!

Without further ado, meet Madi.

Name, where you’re from, and where you’re currently going to school

Hi! My name is Madi, and I am from Essex, Vermont. I am currently a senior nutrition major at the University of Vermont, graduating in May. I will continue my education in the fall at Simmons University in Boston to complete my master’s degree.

What inspired you to want to pursue a career path as a dietitian?

What inspired me to pursue a career path as a dietician is my combined love for food and health. I always knew I wanted to pursue a healthcare-related profession; I never imagined it could blend with my other passions. When I first entered college, I was originally a biology major, I transferred to the pre-med route, and then I found that UVM offered a nutrition program, and I knew that was exactly what I had been looking for all along. I have always been fascinated by the science behind food, how it relates to the functions within our bodies, and its involvement in our psychological health.

How did you get interested in intuitive eating and HAES?

Similar to past interns, I was introduced to the concepts of intuitive eating and HAES in the famous Lizzy Pope’s Fundamentals to Nutrition course I took during my Sophomore year at UVM. This approach to eating relies on our bodies’ cues to regulate our eating patterns, and although I had never heard about anything like this, I was instantly intrigued. I had no idea our bodies are so smart and know exactly what we need or want at any given moment to remain in a constant state of homeostasis. This trust in our bodies and our relationship with food can be a hard transition, because it goes against everything we were taught to believe growing up. But once you can gain that trust and find your balance, it can create a sustainable, long-lasting relationship with food.

What do you see yourself doing in your future career as an RD?

In my future career as an RD, I see myself working in nutrition therapy and counseling with a focus on eating disorder treatment. My own lived experience in this area, paired with working with my own RD, gives me a unique perspective and the ability to connect authentically with patients who may feel unheard or invalidated. Beyond clinical work, I also hope to be a part of the greater impact within the dietitian community. Eating disorders are not developed in isolation, but rather shaped by influences all around us, including media, family, culture, and societal pressure. Throughout my career, I hope to engage in education and advocacy that challenges the narratives surrounding food and body image.

What do you enjoy doing in your free time?

In my free time, I love to cook, run, hike, and travel. Growing up in Vermont, while most of my peers spent the winter months learning to ski and snowboard, I relied on hibernation. Well, that’s not exactly true. I did learn how to ski when I was around ten; however, I moved to Florida the next year, and by the time I moved back to Vermont completely forgotten. Since there are so many cold months in Vermont, outdoor activities can be pretty limited. But, when the weather permits, I love the outdoors and try to spend as many hours as I can in the sun. Whether that means swimming, biking, hiking, running, rock climbing, gardening, or just simply tanning, I am outside!

What are some things that make your heart happy?

Some things that make my heart happy are being around my family, friends, and traveling. Despite only living thirty minutes away from the majority of my family and friends, being a college student who also happens to work doesn’t always grant me the time to drive and see them, at least not as often as I’d like. Typically, my weekends are packed with family dinners, shopping with friends, going out to movies, or even just yapping for many hours. I am a huge social butterfly and love to be around the people I care about; that is what I look forward to the most. Outside of socialization, traveling has become something I have learned to love in recent years. Although my traveling expertise has not been very far, I hope to be fortunate enough throughout my life to see many parts of the world and explore different cultures. The furthest I have been from home so far has been Seattle, where I traveled to last year, but my dream vacation has to be Greece, hands down!

Your favorite part about the anti-diet/ intuitive eating approach to nutrition?

My favorite part about the anti-diet/intuitive eating approach to nutrition is the trust in your body. This approach relies on the individual’s ability to read the cues and signals your body sends to your brain to regulate your eating patterns. It is incredibly cool to think about how smart our bodies are at letting us know the exact instance when we are hungry, full, or satisfied with our meals. It builds this sense of confidence in ourselves that our body knows exactly what we need and want in order to maintain happiness and remain healthy.

The post Meet The Intern: Madi Spaeder appeared first on Leah Kern RD.

Do I Have Orthorexia? When “Healthy Eating” Starts to Feel Consuming

leahk — Sat, 17 Jan 2026 01:27:25 +0000

I was 18 years old gnawing on raw tofu, spinach, berries, and hard boiled eggs during lunch.

Everyone praised me for being “the healthy one.”

Taking pride in this identity, I posted photo’s of my Tupperware full of colorful foods carefully arranged in rainbow order.

I was proud of my “healthy” persona. I liked being known as the girl who ate “clean.” Until, to my surprise, I learned that being hyper vigilant about nutrition— as I was— isn’t healthy at all.

Everything changed when I learned about Orthorexia.

If you’re reading this wondering do I have orthorexia, you’re not alone.

In this blog post, we’re going deep on Orthorexia Nervosa (ON), a form of disordered eating characterized by an unhealthy obsession with health.

More specifically, I’ll cover:

What is Orthorexia?
How can healthy eating become unhealthy
Risk factors for developing Orthorexia
Hiding behind the veil of health
Tips for healing from an obsession with health

What is Orthorexia?

Orthorexia Nervosa (ON) is a form of disordered eating characterized by an obsessive focus on healthy or “clean eating,” causing rigidity, anxiety, and distress that interferes with quality of life.

Steven Bratman, the alternative medicine practitioner who originally coined the term, defines Orthorexia as, “preoccupation with buying, preparing and consuming food believed to be healthy, which is not due to culinary reasons but stems from overvalued ideas about the healthy-promoting and l health-damaging properties of certain foods of food classes.”

Orthorexia is a relatively new form of disordered eating (coined in late 1990s) and it’s not yet listed in the DSM. There are 2 main reasons for this:

There is no agreed upon diagnostic test. Part of the reason why its been hard to create a diagnostic test is because researchers have not been able to create a a way of capturing the difference between an “innocent” interest in healthy eating vs. a pathological fixation. There are several tests that currently exist but no one universal, recognized one.
Orthorexia is often co-occurring with other mental health diagnoses such as anxiety and OCD. Researchers are trying to determine whether or not its a standalone diagnosis, or if it’s a part of other conditions.

Regardless of the fact that Orthorexia is not yet “official” in the sense that it’s not listed in the “holy grail” of mental health diagnoses, it’s very much something that providers recognize and clients identify with.

In my own story, when I first learned about ON, I felt so much relief knowing that I wasn’t alone. The anxiety I was feeling around healthy eating was something recognized as problematic. And I’ve seen the same for several of my clients.

For folks with symptoms consistent with ON, they often feel so seen knowing that this term exists, even if it’s not “official” in some book. (if you want to nerd out on the history of ON, and the latest on developing a diagnostic test, here’s a webinar I taught when I was in my internship to become a registered dietitian)

“Do I Have Orthorexia?” Symptoms to Look For

Maybe you landed on this blog post because you just learned the term Orthorexia, and you’re wondering if you have the symptoms consistent with this condition.

The symptoms of orthorexia include:

Obsessively checking nutrition labels/ scrutinizing ingredient lists — which might look like standing in the grocery store aisle comparing peanut butter labels looking for the “cleanest” option
Cutting out an increasing number of food groups — which might look like creating self-imposed restrictions like no refined sugar, no white flour, no dairy, no animal products, etc.
Unusual interest in the health of what others are eating — which might look like analyzing, keeping tabs on, or judging other people’s food choices
A feeling of superiority because of your diet — which might look like feeling morally above those who don’t eat as “clean.”
“Healthifying” recipes instead of making them as intended — which might look like feeling uncomfortable making regular recipes for baked goods; instead, making swaps for “safer” ingredients (i.e black bean brownies, chickpea cookies, etc.)
Experiencing distress when foods deemed “healthy” are unavailable — which might look like feeling stressed about traveling because of fear that there won’t be healthy enough options available
Bringing your own food to social events to maintain eating in alignment with “health” standards — which might look like packing a Tupperware of “safe” food instead of joining in by eating the food being served at the event
Social isolation— which might look like saying no to plans, trips, or social events because of fear that you’ll break your self-imposed rules for “clean” eating. Or, it also could look like attending social events but not really being present because you’re so in your head about food.

If you’re not sure how to tell if you’re interest in “healthy” eating is disordered, this question is a good place to start:

Does my relationship with “healthy” eating get in the way of the quality of my life?

How can healthy eating become unhealthy?

More isn’t always more.

Too much of a “good” thing can become harmful.

Drinking water is healthy, but it is possible to be over hydrated.

Exercise is beneficial for the body, but too much can cause injury.

Taking supplements can help with vitamin deficiencies, but high levels can become toxic.

With food, a focus on nutrition can be positive, but it can quickly devolve into disordered eating.

Orthorexia can lead to inadequate energy intake, nutrient deficiencies, social isolation, high stress levels, and binge eating patterns.

Nutrient Deficiencies & Inadequate Energy Intake:

An over-obsession with “health” can lead a person to start limiting more and more foods and food groups. We know that variety is an important component to meet our body’s nutrition needs. Removing types of foods or food groups— even things like gluten, “processed” foods, or animal products— can impact a person’s ability to get enough variety in their diet.

Limiting entire groups of foods can also impact your ability to eat an adequate amount of food. For example, if you’re on a road trip and you’re hungry but the only options are packaged foods you deem “unhealthy,” you might choose not to eat.

The most important consideration when it comes to nutrition is adequacy. If you’re not eating enough, it doesn’t matter how nutrient-dense your diet is, your body will be in a stressed out state from not getting its energy needs met.

In some cases, making certain foods or foods groups off limits can lead to nutrient deficiencies. For example, if you say “I don’t allow food with ingredients that I can’t say or pronounce” — a classic wellness culture ‘rule’— you may end up avoiding any products enriched or fortified with nutrients.

From a public health perspective, the food industry fortifies and enriches certain products to help people avoid nutrient deficiencies. For example, many products that use flour (cookies, crackers, breads) are enriched with the B vitamins. But the scientific names for the B vitamins are words that go in the category of things you can’t pronounce— things like Riboflavin, Niacin, Thiamine, Folate. So if you were avoiding foods with these types of ingredients, overtime, you might develop a B vitamin deficiency.

Beyond inadequate energy intake and nutrient deficiencies, over-obsession with health can lead to social isolation and increased stress levels, two factors that are known to have negative impacts of the body.

Social Isolation

Connection and community is one of the social determinants of health; a group of factors that make up ~50% of the overall factors that contribute to you health.

Folks who have strong social ties and sense of community are seen to have better health outcomes compared to folks who live more isolated lives.

Researchers found that this group of people was extremely close knit, having strong cohesion and community. It was determined that these close social relationships were what lead to the low rates of heart disease in the community (PBS).

Many people would likely be surprised to learn that community context can actually have a greater impact on health than diet. There have now been various other epidemiological studies with identical findings: social and community ties is an incredibly strong predictor for health outcomes.

In this sense, staying home from the social event because the food their doesn’t meet your standard of “health” is probably more unhealthy than going and eating the pizza.

Chronic Stress

Orthorexia creates a situation where food is a trigger for stress. Every eating decision comes with thoughts like “is this healthy enough? What does the nutrition label say? What will this do to my body?”

We have to make eating decisions multiple times a day every single day. So, if food is a trigger for stress, you can end up in a situation where your stress levels are chronically elevated.

Chronic stress can lead to impaired digestion, disrupted sleep, inflammation, weekend immune system, anxiety and depression, and other negative health outcomes.

The stress of fixating on “perfect” eating is not healthy— the greatest irony, that is so often overlooked.

Binge Eating

Orthorexia results in lots of of-limits or forbidden foods like cookies, candy, baked goods, or packaged foods. When you limit foods or food groups, it leads to increased fixation which can result in eventual binge eating.

For example, if you made ice cream off limits (regular ice cream, none of this frozen banana “healthified” ice cream) it could lead you to put good ole regular ice cream on a pedestal.

Having foods on a pedestal can make them feel especially tempting, consuming your brain space. It’s common to get to a point where you just can’t take it anymore and you end up eating the ice cream.

When this happens, you’ll likely be unable to stop at just a few scoops. This is because your brain is in the last supper mentality. It feels like, this is my last chance to have real ice cream, I better get it all in now before I lose my chance— cue binge eating.

Binge eating can lead to high levels of stress, guilt, shame, inhibited digested, body image distress, and it can also be physically very uncomfortable.

Risk factors for developing Orthorexia

Some risk factors for developing an unhealthy fixation on health include:

Preexisting anxiety or OCD diagnosis — can contribute to fear, obsession, and fixation
High achieving, “type A,” perfectionist tendencies — can predispose someone from taking “health” to an extreme.
Social Media Usage— Spending large amounts of time on social media, particularly looking at health/ wellness content can lead to becoming “radicalized” by the algorithm feeding increasingly extreme health protocols, trends, and practices
Perceived vulnerability to disease or excessive fear of developing a disease — folks with a history of a disease in their family might feel like they have to be extra vigilant about healthy eating to try and prevent it. Similarly, seeing a love one go through a health struggle can also contribute to increased fear, turning to “clean” eating in attempts to feel a sense of control over health outcomes.
Current or past ED diagnosis— sometimes orthorexia is a stop along the way from true recovery. You might say, “I no longer binge/ purge or limit calories but now I just eat “healthy.” Going from obsession with calories and weight loss —> obsession with health can be a form of previous ED behaviors simply taking on a new form.
Higher socioeconomic status — it takes lots of time, money, energy, and access to be able to obsess over “clean” eating. Folks with more financial means are more at risk of developing Orthorexia because they have the time to research nutrition, the money to afford “clean” ingredients and the access to health food stores.

Again, if you want to nerd out on the research looking at risk factors for developing ON, you can watch this research webinar I gave here.

Are you hiding behind the veil of health?

As Christy Harrison writes about in her book, The Wellness Trap, often the pursuit of wellness is actually just another form of dieting in disguise.

Diet culture is always changing form. When people started catching on to the idea that traditional diet like Weight Watchers, Optavia, and Atkins, diet culture shifted to remain relevant. “It’s not a diet, it’s a lifestyle” the wellness plans claim.

But these approaches— that leverage the idea of focusing on health, not weight— still have all the underlying characteristics of a diet.

There are right and wrong foods. The “right” foods are the ones with few ingredients. The least processed. Organic. Non-GMO. No added sugar.

The “bad” or wrong foods are everything else.

They can try and tell us that it’s not a diet, but your body doesn’t know the difference between calorie counting and eating “clean.” It registers restriction as restriction, no matter how you spin it.

And often, even when we tell ourselves it isn’t about weight, it really is.

Let me ask you this: if you ate all the “clean” foods and never lost weight, would that be okay for you? This question will help you determine where your motivation really lies.

How to heal from Orthorexia

If you have been resonating with this post so far— aware that your relationship with “healthy” eating might actually be unhealthy— you’re probably wondering where to go from here.

Healing from disordered eating in any form — orthorexia included— is nuanced and the best route is to seek out individualized 1:1 support.

But if you’re looking for some tools to start with, here’s what I recommend:

Explore the Intuitive Eating Framework. This approach to eating as been shown to lead to lower stress levels, improved mental health, increased connection to bodily cues, greater reports of life satisfaction and happiness, and even improved biomarkers of health such as lower cholesterol, bp, inflammation markers
Familiarize yourself with the factors that actually contribute to health outcomes (diet plays a much smaller role than we’ve been led to believe. This can help to take some of the pressure off “clean eating.” More on that here.

Unfollow any wellness blogs, influencers, or other content that feeds into the fixation on “healthy” eating. Often, the more information we have, the more obsessive we can get. Unsubscribing/ unfollowing this type of content can help you quiet outside noise and practice leaning into your own body’s cues.
Flip the focus. Instead of thinking about how a food is supposedly going to harm you, challenge yourself to think about what that food has to offer you. All foods have something to offer the body—even “processed” foods like cookies, chips, and candy. When you focus on how a food is supposedly harming you, sympathetic nervous system is activated and the body goes into a stressed state. When you focus on what a food has to offer you, parasympathetic nervous system is activated, putting the body in the optimal state for digestion and nutrition absorption.
Instead of a rigid relationship with nutrition, focus on “gentle nutrition”— a flexible approach to nutrition in alignment with the intuitive eating framework. This relaxed approach to health encourages you to think about nutrition from a place of self care, not self control. This blog post on 8 tips for honoring your health with gentle nutrition is a excellent place to start.
Address underlying issues with a therapist or mental health professional. If you are someone who navigates anxiety, OCD, perfectionism, and/or you identify as a high achiever, it might be supportive to seek out support. If these issues go unaddressed, you’re at greater risk of channeling the need for control into your eating and developing Orthorexia.

Wrap-up

We don’t do things for no good reason. An obsession with health often develops out of some desire for control or safety. Working with a professional to unpack why you’re seeking safety/ control— and how you can get those needs met in a sustainable, non-disordered way— can be a helpful starting point.

If you’d like to learn more about 1:1 counseling here at Leah Kern Nutrition, you can click here.

Orthorexia FAQ:

What is orthorexia?

How to Know If You’re Eating Enough Protein (Without Diet Culture Rules)

leahk — Mon, 01 Dec 2025 19:20:57 +0000

It seems like protein has taken the crown as the newest diet fad and is popping up everywhere. While protein is a great nutrient source, the current trend can be confusing and make you wonder “Am I eating enough protein?” In this article we’re covering:

What is protein?
What does protein do in the body?
How much do you actually need?
Debunking common protein misconceptions
The bottom line when it comes to protein

What is protein?

Protein is one of the three macronutrients that are essential for the human body. It’s a large molecule made up of amino acids, and is essential to allow your body to do all of the amazing tasks it completes everyday.

Why is Protein so trendy right now?

Protein sells. In a culture that often equates “more” with “better,” companies know that labeling foods as “high-protein” makes them appear healthier, even when that’s not necessarily true.

The rise of gym culture and constantly changing beauty standards have also fueled this trend. The ideal female body type has shifted from thin to “strong”, such as toned arms, defined abs, and, of course, sculpted glutes. Social media influencers and fitness brands have capitalized on this, promoting protein-heavy diets as the key to achieving that look (though in reality, no amount of protein is going to magically give you defined muscles… that has much more to do with genetics and other factors outside of our immediate control)

From protein candy to protein-packed chips, brands are cashing in on the wellness trend. But many of these foods are more expensive, less satisfying, and not necessarily more nutritious.

Remember: foods don’t automatically become “healthy” just because they contain extra protein. A balanced diet also includes fiber, carbohydrates, fruits, and vegetables, all of which play essential roles in energy, digestion, and overall health.

What does protein do?

Protein has many responsibilities in the body such as building and repairing tissue, regulating metabolism, making enzymes and hormones, transporting nutrients and oxygen around the bloodstream, and supporting the immune system in making antibodies when you’re sick.

From a gentle nutrition perspective, eating protein can help you feel fuller for longer due to its complex structure. It takes your body more time to digest protein than other foods such as simple carbohydrates, which means that including protein in meals or snacks can increase their staying power.

How much protein do you actually need?

The standard way to determine how much protein is necessary for you is to follow the equation 0.8 grams of protein per kilogram of body weight. This will calculate a number that is a suggested minimum amount of protein per day.

However, if calculating numbers around body weight feels stressful and triggering, you don’t even have to go there.

It’s just as effective to know that about 10-35% of the foods you eat are suggested to be from a protein source.

When you start practicing intuitive eating, your body will learn how to communicate when it’s satisfied or when it needs more of a certain macronutrient, like protein. Instead of getting in the weeds with calculating numbers, try focusing on how your body feel when to arrive at the “right” amount of protein on any given day (the “right” amount can and will change day to day depending on things like activity level, stress, hormones, etc.)

Some people might find that more protein makes them full and energized, while for others protein isn’t as appetizing or doesn’t feel good in larger quantities. Both of these experiences are valid and completely normal, which is the awesome thing about intuitive eating; there are no food rules, and you are allowed to make decisions that make sense for you.

Debunking Common Protein Misconceptions: What the Hype Gets Wrong

Protein has become one of the biggest buzzwords in the wellness world. From the Kardashians’ “protein popcorn” to Starbucks’ new “protein lattes”, it seems like everything these days is “high-protein.” But with the hype comes a lot of confusion and often, unnecessary pressure to eat a specific way.

Let’s break down some of the most common protein myths.

Myth #1: You Need Protein Supplements to Be Healthy or Build Muscle

Protein supplement advertisements have become a marketing goldmine, but most people can actually easily meet their body’s needs through food alone. Meat, eggs, dairy, fish, beans, whole grains, and nuts are all satisfying, nutrient-rich sources of protein, and they come with added benefits like fiber, calcium, and iron that supplements can’t replace.

That said, protein powders or bars can absolutely be a helpful and convenient addition if you enjoy them or need something quick. If they add enjoyment to your eating, by all means use them.

Bottom line: If you like the taste of a protein shake and it feels good in your body— go for it. But if you prefer getting protein from whole foods, that’s just as nourishing. Our bodies are unique and the best choice is the one that feels satisfying and supports your lifestyle.

Myth #2: You Have to Eat Protein Right After a Workout

The “anabolic window” myth, the idea that you must eat protein within 30 minutes after a workout, has largely been debunked. Research shows that your total daily protein intake is far more important than exact timing. Whether you eat a meal right after your workout or later in the day, your body can still use that protein effectively for recovery and strength.

So, don’t panic if you can’t down a shake the second you leave the gym — you’re not going to “lose your gains.”

With that said, Intuitive eating is about finding balance between instinct, emotion, and logic. Sometimes our hunger cues alone aren’t enough. For example, after a tough workout, you might not feel hungry or may even feel nauseous, but logically you know your body still needs fuel to recover. The key is knowing when to lean into your intuition vs. logic; not forcing down a gritty protein shake out of fear, but choosing to nourish your body when you might be experiencing attunement disruptors.

Myth #3: Vegans and Vegetarians Can’t Get Enough Protein

This is one of the most common protein beliefs, but it’s not true. While animal proteins tend to be slightly more bioavailable (easier for the body to absorb), you can absolutely meet your protein needs through plants.

Plant-based protein examples:

Lentils, beans, chickpeas
Tofu, tempeh, edamame
Quinoa, seitan, soy milk
Nuts, seeds, and whole grains

By eating a variety of these foods throughout the day, your body naturally receives all the essential amino acids it needs. There’s no need to stress about “perfect combinations”, your body is smart and knows how to make use of the nutrients you provide it with.

Myth #4: High-Protein Diets Damage Your Kidneys

This concern mainly comes from studies involving people with pre-existing kidney disease, where protein metabolism can place additional strain on kidney function. However, for individuals with healthy kidneys, current research shows that even relatively high protein intakes — up to three to four times the typical amount — do not harm kidney health.

Unless you have kidney disease or another medical condition, there’s no need to worry that a balanced, higher-protein diet will damage your kidneys. That said, more isn’t always better.

Even if excess protein doesn’t directly cause harm, it can still create unnecessary strain on your body, since there’s a limit to how much protein the body can effectively use at one time.

So, Are Protein Products Worth It?

Sometimes. Protein-enriched foods like shakes and bars can be convenient if you’re busy or want something filling. But if you’re already eating balanced meals that include protein, these products won’t add much benefit, and may take away satisfaction– do you really prefer “protein popcorn” over the original (probably not). Not to mention, the “proteinified” version of foods is likely more expensive.

If you find yourself frantically buying protein products out of fear that you need more protein, take a step back. Your body gives you signals for a reason, if you need more protein, your body will ask for it.

It’s important to note that sometimes you just want the normal popcorn and not the “proteinified” version, and that’s perfectly okay. Diet trends can make eating turn into a utilitarian practice, or take away the beauty of enjoying a meal that just tastes good, makes you feel full, gives you comfort, or satisfies a craving. Remember, it’s okay to crave the normal version of your favorite foods, even if they’re not the most “protein-optimiized.”

Want to learn more about how to use nutrition science to nourish your body from a place of self care, not self control? Enroll in our course, Aligned Nutrition.

Thanks to my interns Ande and Ella for their help with this blog post.

The post How to Know If You’re Eating Enough Protein (Without Diet Culture Rules) appeared first on Leah Kern RD.

Why Do I Always Crave Sweets?

leahk — Tue, 07 Oct 2025 17:00:17 +0000

Why Do I Always Crave Sugar?

There are many reasons you might find yourself craving something sweet. In this blog post we’ll cover:

The question of whether or not sugar is addictive
The impact of sleep on sugar cravings
How restriction plays a role
Nighttime sugar cravings: are they a problem?
Tips to navigate out of control cravings

Let’s start by answering an important question.

Is Sugar Addictive?

Before we dive in, we need to clear one common misconception: is sugar addictive?

Many people say they’re “addicted” to sugar — and that feeling is completely valid. But scientifically, the story is a bit different. You can’t truly be addicted to something your body needs to survive. Glucose, the simplest form of sugar, is the main source of fuel for your brain and every cell in your body.

What often feels like addiction is actually a response to restriction — whether physical or mental. When your body or mind doesn’t know when it’ll get sugar again, it naturally craves it more. It’s a survival mechanism, not a personal failure. Those intense urges for sweets aren’t proof of addiction; they’re your body’s way of protecting you and restoring balance.

For a deeper dive on the concept of sugar addiction, checkout this podcast episode.

Even though sugar isn’t truly addictive, there’s a reason it can feel that way. Here’s what’s really going on:

Sugar triggers feel-good chemicals. Eating sugar makes your brain release serotonin and dopamine — the neurotransmitters that make us feel happy and rewarded.
Cravings can be learned. If you usually have dessert after dinner, your brain remembers that pattern and starts to anticipate sugar at that time.
Restriction makes cravings stronger. When sugar is limited — physically or mentally — your body doesn’t know when it will get it again, which can heighten cravings and make it feel like addiction.

Now that we’ve covered the concept of “sugar addiction,” let’s review what else might be leading to intense sugar cavings.

You Might Not Be Eating or Drinking Enough

Skipping meals or cutting calories during the day can backfire, leading to stronger nighttime cravings (and sometimes bingeing).
If you go too long without eating, your body wants the fastest fuel it can think of… sugar! Simple carbs (sugar) are the most readily available source of fuel for the body, giving you a quick jolt of energy.
If dinner is too low in carbs, protein, or fiber, your blood sugar may dip afterward, which could make your body desire a quick source of energy (like a sweet).
On the flip side, a super carb-heavy dinner can cause a quick rise and fall in blood sugar, which can also trigger cravings.

Stress Might Be Driving Cravings

Stress hormones fuel cravings. Ghrelin, the“hunger hormone,”rises when you’re stressed, which can lead you to search for sweets to fulfill the need.

Stress also lowers serotonin, so your body may push you toward sugar as a quick way to boost your mood.
It all comes back to our primal fight-or-flight instincts. Your body wants energy, like sugar— not kale— to respond to stress.
Cravings in stressful moments are a normal body response, not a lack of willpower.

The Impacts of Sleep

Your body is really smart. If you don’t get enough sleep, you’ll instinctively search for energy in other places. Often, it isn’t accessible to take a nap, so your body might try to meet its need for energy from food.
The problem is those foods only give a short burst of energy before the crash hits… and the cycle starts again. No amount of chips, soda, and sweets will replace the type of energy we get from rest…so the cravings keep coming.
Craving sweets later in the evening? It could just mean your body is ready to rest.

Fun fact: As evening rolls around, your body starts preparing for rest by ramping up production of melatonin—the hormone that helps you fall asleep. Melatonin is made from serotonin, and serotonin is supported by (you guessed it) carbs. When you eat carbohydrates, it helps increase the availability of tryptophan, the amino acid your body uses to make serotonin.

So if you find yourself craving something sweet or starchy at night, it’s not a lack of willpower—it’s biology. Your body might simply be nudging you toward the nutrients it needs to make sleep hormones and help you wind down

Is Eating Sugar at Night a Problem?

No, sugar isn’t “bad”. It can bring comfort, joy, and connection. A sweet something can spark happy memories, celebrate special moments, or simply help you wind down after a long day. Sugar often plays a role in shared experiences, like enjoying dessert with friends or family, helping you feel connected and nourished. Eating sugar at night—or anytime—can be a part of honor your cravings, focusing on enjoyment and well-being rather than rules.

Bottom Line & Key Takeaways

Having a sweets can totally fit into a healthy lifestyle. If you feel like cravings are getting out of control, here are a few things that might help:

Aim for 7–9 hours of sleep
Don’t skip meals or snacks during the day
Build balanced meals with protein + fat to keep you full longer
Get moving—exercise boosts mood just like sugar does!
Stay hydrated
And most importantly…honor cravings as they arise instead of trying to push them off or opt for something “healthier.” It might seem counterintuitive, but the more we try to ignore a craving, the louder it becomes.

Craving sweets after dinner doesn’t mean anything is “wrong”—it just means your body is trying to tell you something. Listen, fuel it well, and enjoy your chocolate when you want it!

Thanks to my intern Ella for her help writing this blogpost!

If you’re tired of feeling “out of control” around sugar, you’re not alone — and the good news is, the solution isn’t cutting it out. It’s learning to trust your body again. Click here for our FREE intuitive eating starter pack and start rebuilding a peaceful, confident relationship with sweets.

The post Why Do I Always Crave Sweets? appeared first on Leah Kern RD.

An Intuitive Approach to Meal Prepping

leahk — Mon, 06 Oct 2025 17:37:24 +0000

Intuitive eating and meal prepping in the same sentence? These terms can seem contradictory since prepping meals can be limiting if you’re trying to honor your cravings. However, preparing a handful of ingredients to later combine into tasty meals can be a helpful solution for some.

Before we dive in, let’s go over the terms “intuitive eating” and “meal prep.”

What is intuitive eating?

Intuitive eating is a strategy of eating that focuses on tuning into your body’s hunger and fullness cues instead of outsourcing to diet rules.

When eating intuitively, it’s important to allow yourself to eat foods that will satisfy your craving at that moment. This could look like a filling meal with carbs, proteins, fats, and fiber, or a snack that satisfies a particular craving.

What is meal prepping?

Meal prepping is a way to help your future self eat satisfying meals even when you have places to be. People often spend time cooking a few meals that they portion into to-go containers to have on hand for each day of the week. This can be a great way to have convenient meals ready in your fridge that you can take to work, class, or just have already made for times when you don’t feel like cooking.

An Intuitive Approach to Meal Prepping

What if the meals you prepped no longer feel appetizing when it comes time to eat them?

A way to combine the idea of your own pre-made meals while also having freedom to craft up dishes that satisfy your mood is to prepare components that can be easily combined into meals. It’s like leaving the puzzle pieces laid out for when you’re ready to build the puzzle.

What to Prepare

From a gentle nutrition approach, having a variety of carbs, fats, and proteins ready can help make balanced meals that will keep you full and energized throughout the day. Here are some examples of foods to make/have on hand as meal building blocks.

Carbs/fiber:
Carbs are needed to provide quick sources of energy…some ideas could be

Cooked grains such as rice, quinoa, and farro
Pasta
Bread, tortillas, and crackers
Granola/oats
Roasted diced potatoes (I love sweet potatoes tossed in a drizzle of olive oil, salt, pepper, garlic powder, and a sprinkle of cinnamon)
Roasted veggies like peppers, onions, tomatoes, and zucchini or squash

Proteins:
Protein is essential for various physiological functions and its also a key to add staying power to meals. Easy protein sources could be:

Cooked chicken breasts
Meatballs (frozen or homemade)
Cooked ground meat like turkey, chicken, beef
Tofu
Falafel
Canned beans
Tuna or chicken salad
Lunch meat
Boiled eggs
Yogurt
Cottage cheese

Fats:
Fats provide energy, absorb nutrients, and help add satisfaction and flavor to meals. Ideas for fat sources are:

Hummus
Avocado
Creamy or oily dressings/sauces
Nuts
Peanut butter
Cheeses

How to use your ingredients:

So you’ve bought meal components and cooked ingredients to use later on, but now what? Here are some examples of ways you can reuse the same ingredients differently.

Sweet potatoes:

Add roasted sweet potatoes into salads or bowls for a sweet carb source
Top a baked sweet potato with Greek yogurt, berries, and honey for a carb and protein packed breakfast
Pair a baked sweet potato with a protein source for a quick dinner or lunch idea

Canned beans:

Combine black beans and rice to make dirty rice, and add ground protein like beef, chicken, or turkey for extra protein and flavor. Top with salsa or guac, use tortilla chips to add a crunch.
Blend canned chickpeas with olive oil, lemon juice, garlic, Tahini and spices to make a creamy homemade hummus
Roast chickpeas with olive oil and seasoning to make crispy chickpeas that are a great salad topper or crunchy snack
Use black beans or refried beans to make bean burritos along with cheese, and veggies if you like. Or, make it a breakfast burrito by adding scrambled eggs!

Tortillas:

Make wraps for any meal using tortillas as the base
Cut tortillas into triangles and bake/fry to make tortilla chips. These can be paired with guacamole or salsa for a snack, eaten with a salad or rice bowl for added carbs, and more
Make a peanut butter banana tortilla roll up for a satisfying and filling snack

Old Vegetables:

You don’t want to let those old veggies go to waste, but how do you use them when they’re past their prime?

Freeze for later if they’re starting to go bad
Sauté with oil and save to make veggie egg scrambles, salad toppers, stir-fry, or mix with quinoa for a veggie protein/carb source
Roast veggies like onions, tomatoes, peppers, garlic and more and blend into a sauce to make a pasta dish

Try it for Yourself!

Keep your meals interesting by changing what varieties of ingredients you buy; get tortillas one week and a loaf of bread the next, or spinach one week and romaine the next. Play around in your kitchen and discover what puzzle pieces you can prepare ahead of time to conveniently and intuitively make satisfying meals that encourage excitement around cooking.

Thanks to my intern Ande for writing this awesome piece!

Want to learn more about how to use intuitive eating to feel more ease with food? Download our free intuitive eating starter kit here.

The post An Intuitive Approach to Meal Prepping appeared first on Leah Kern RD.

Meet The Intern: Ande Georges

leahk — Mon, 15 Sep 2025 21:52:34 +0000

For the next few months, Ande will be interning at Leah Kern Nutrition to gain experience in the private practice world and to learn more about being an Intuitive Eating Dietitian.

During her time at LKN, Ande will be guest writing some blogposts and helping with other behind the scenes tasks.

We’re so excited to have you, Ande!

Without further ado, meet Ande.

Name, where you’re from, and where you’re currently going to school

My name is Ande Georges, and I’m from Hampton NH! I am a junior at the University of Vermont studying Nutrition and Food Science with a concentration in dietetics.

What inspired you to want to pursue a career path as a dietitian?

If you ask any of my friends or family, they’ll tell you that I’ve always been a foodie. What started as an appreciation for tasty eats turned into a social media account (@seekingsustenance on Instafram) where I show what I’m cooking up and where I’m eating out. When I was picking where I wanted to go to college, I saw that UVM had a holistic nutrition program which got me thinking about turning my passion for food into a career. As I’ve worked my way through intro classes, I’ve refined my interest in cooking and my own goals as a physically active individual, and saw the connection between nutrition and a happy way of life. Not only was this bridge between hobbies and school refreshing as a student, but the exciting topics I learn about in class made me want to educate my friends and family. This helped me realize I enjoy sharing science based explanations to common nutrition based questions.

How did you get interested in intuitive eating and HAES?

Last spring semester I took a class about Eating Disorders where we explored what they are, how they develop, treatment options, and new discoveries being made in the field. Coming into the class I thought I knew enough about EDs, but I quickly learned there’s a lot more to the story that you wouldn’t know unless you have lived experience or have been instructed about them. It made me realize how crucial it is for any type of healthcare provider to be trained in ED awareness and treatment because you never know how your words can affect others. Because of the eye opening information I learned from this course, I feel very passionate about intuitive eating and its role in my dietetics practices!

What do you see yourself doing in your future career as an RD?

I’m not too sure exactly where I want to end up, but currently some of my interests are disordered eating treatment and pre-natal nutrition! I would love to be an advocate for weight inclusivity in the medical field, so I see myself being in a work environment where my beliefs can positively impact patients seeking nutrition help. I’m excited to learn through this internship experience with Leah if any other areas of dietetics stick out to me as possible career options. Maybe somewhere down the line I’ll go on a side quest and become a food critic just for fun

What do you enjoy doing in your free time?

In my free time I love being active! I enjoy running for fun and for my mental health, and have even completed two half marathons. At home I live very close to the beach and consider the ocean my second home. In the summertime you can find me swimming whenever possible and spending hours with my book in one hand and kombucha in the other. I also love baking and enjoy recreating recipes I see online to share with my loved ones and to satisfy my sweet tooth.

What are some things that make your heart happy?

Trying new restaurants, swimming, going to the movies, my cat Boycat and my puppy Ruby, getting ice cream with my mom, playing jazz on my saxophone, listening and dancing to my favorite music, and painting my nails, just to name a few!

Your favorite part about the anti-diet/ intuitive eating approach to nutrition?

My favorite part of the anti-diet/ intuitive eating approach to nutrition is the peace it allows in everyday life. Feeling content with your food choices opens the door to making happier memories that are fueled by tasty meals.

The post Meet The Intern: Ande Georges appeared first on Leah Kern RD.

Meet The Intern: Ella Toner

leahk — Mon, 15 Sep 2025 21:43:54 +0000

For the next few months, Ella will be interning at Leah Kern Nutrition to gain experience in the private practice world and to learn more about being an Intuitive Eating Dietitian.

During her time at LKN, Ella will be guest writing some blogposts and helping with other behind the scenes tasks.

We’re so excited to have you, Ella!

Without further ado, meet Ella.

Name, where you’re from, and where you’re currently going to school

Hi! My name is Ella Toner and I am from Milton, Vermont. I am currently a senior at the University of Vermont pursuing a major in Dietetics and a minor in Integrative Health. I am very excited to be working with Leah this semester and to learn more about the application of weight-inclusive nutrition in patient care!

What inspired you to want to pursue a career path as a dietitian?

When I was in 7th grade, I went through a drastic weight-loss period. I was “unexpectedly” losing weight, but this was accompanied by an obsession with eating “healthy” foods, exercising nearly every day, and experiencing severe body dysmorphia. My provider caught the weight loss with the help of my mom and recommended I speak to a dietitian in order to gain it back and return to a healthy weight for my age and height.

After seeing my dietitian, she told me I would need to gain around 40 pounds to be in the proper range for my height. This seemed like an extremely impossible task as a self-conscious 12-year-old. However, my dietitian showed me such compassion and empathy and tailored the experience and my meal plan to what felt right for me. Anytime something seemed too difficult or unrealistic, she adapted the plan and ensured I felt comfortable with the progress. This experience was pivotal for my future and led me to the realization that I wanted to help patients in the same way my dietitian was able to help me at such a scary point in my life.

As I grew older, my interest in nutrition only deepened when I began struggling with chronic stomach issues that had worsened throughout my life. This eventually led to a diagnosis of celiac disease. Navigating the challenges of a chronic illness while trying to maintain balance with food has given me an even greater appreciation for the role dietitians play in improving quality of life. My personal journey with food—first through weight restoration, and later through managing celiac—has fueled my passion to support others who face their own nutrition challenges, whether they’re physical, emotional, or both.

How did you get interested in intuitive eating and HAES?

This early experience with a dietitian introduced me to the concept of intuitive eating. I learned that there are no such things as “bad” or “good” foods. This helped me heal my unhealthy mindset of avoiding any food I thought wasn’t technically “healthy.”

My first experience with HAES came later when I started my academic career here at UVM. My freshman-year Intro to Nutrition course with Dr. Lizzy introduced me to the idea of weight-inclusive nutrition and the shift we should be making in healthcare. The more I began to hear about reframing conversations surrounding a patient’s health as being more than just their weight, the more I realized I wanted to be a part of this movement.

What do you see yourself doing in your future career as an RD?

I’m currently interested in clinical or outpatient settings, working with individuals with eating disorders, chronic illnesses, and autoimmune conditions. I am particularly fascinated with maternal and pediatric nutrition and the importance of understanding proper nutrition at crucial moments in life. I hope to bring my patients the same understanding, empathy, confidence, and comfort that was provided to me by my dietitian.

What do you enjoy doing in your free time?

I really enjoy being outdoors, attending concerts, spending time with loved ones, listening to music, baking, going to the gym, cozying up on the couch with a good movie (or a TV show I’ve seen a hundred times), and playing guitar!

What are some things that make your heart happy?

One of the things that makes my heart very happy is sunsets. I have adored watching sunsets for as long as I can remember. Every night I run to the nearest window and watch the sun go down, snapping pictures along the way.

I have also become very into music—especially live music! I love being in an audience with everyone else who loves the same artist as you. It’s such an amazing feeling to feel connected to so many people all at once. Hearing your favorite artist live brings a whole new experience to the music you already love. I also love the anticipation and excitement that comes with it!

Your favorite part about the anti-diet/ intuitive eating approach to nutrition?

I love that this approach is very welcoming to all. It encourages a positive environment filled with inclusivity, belonging, and healing. I think it is a very realistic approach to an individual’s nutrition needs and can be a truly beneficial tool for healing disordered eating behaviors.

The post Meet The Intern: Ella Toner appeared first on Leah Kern RD.

What I’ve been eating lately

leahk — Fri, 22 Aug 2025 02:00:00 +0000

My RD friend Tory Stroker recently told me she misses getting meal ideas from me.

Now that I’m no longer on Instagram, I don’t share as much about my day-to-day life which means I don’t casually share about what food/ meals I’m currently into.

So if you’re looking for some intuitive eating meal ideas from a non-diet, intuitive eating RD, here are 4 things I’ve been into as of lately:

Intuitive eating meal ideas

1. White bean salad/ dip

My friend introduced me to this loose recipe while I was visiting with her in Maine this summer.

I say “loose recipe” because there’s lots of room to edit what you add here.

I think she said she originally found the recipe on Instagram, but has adapted it to make her own.

The contents of the salad/ dip:

white beans
chickpeas
1 seeded chopped Jalapeno
scallions or red onion (or both)
corn (I use TJS frozen corn, thawed)
feta or cojita cheese, crumbled

The dressing:

2 tbsp olive oil
zest and juice of 2ish limes
3 cloves garlic, crushed
1 tbsp white wine vinegar
2 tsp honey or agave
1 tsp yellow miso paste
2/3 cup fresh cilantro leaves, roughly chopped
salt + pepper

Directions: Toss the contents in a large bowl. In a separate bowl, make the dressing then toss the contents in the dressing.

I’ve been enjoying this dip/ salad with corn chips as a snack. Or, to turn it more into a meal, try making tostadas— smash an avocado on a crispy corn tortilla, then serve with a big scoop of the dip.

When I was in Maine, we had the dip over a bed of arugula with toasted challah bread and it was delicious.

2. Scalliion soy saucey egg over rice with spicy chilli oil

I’ve been rocking this meal for a few years now and it doesn’t disappoint.

For step by step on how to make it, click here.

The only change I’ve made as of recently is the addition of a simple cucumber salad.

I use my fancy mandolin to slice a cucumber, but a good old fashion knife works great too.

Then I make a little sauce for the cucumber salad consisting of some combination of soy sauce, honey, rice wine vinegar, chili oil, and sometimes miso paste and sesame seeds. I toss the cukes in a container with the dressing and shake it all up. Adding this to the rice bowl adds a satisfying fresh, crunchy component to the bowl— so good!

3. “Everything salad” with creamy balsamic

I learned this one from a friends mom years ago (shoutout Robyn!)

There are no rules about what goes in an “everything salad” but in my mind, a few components are necessary for a proper “everything salad”

Finely chopped romaine
Feta
A grain (I do quinoa)
A nut or seed (I did walnuts here, but I’ve done sunflower seeds in the past)
A few fresh components ( here I did cuke, tomato, and thawed frozen corn. Carrots or bell peppers would work great, too).
A creamy balsamic dressing.

For the creamy balsamic dressing, I start with a little bit (tablespoon) of mayo or full-fat Greek yogurt. Then I add balsamic vinegar and olive oil while stirring until I like the consistency. I’ll also add a little honey, garlic powder or fresh garlic, and tiny bit of Dijon mustard. I don’t measure anything, but if you Google “creamy balsamic,” you’ll find a more exact recipe. This one looks good to me!

You could top this salad with grilled or crispy chicken or tofu and serve with crusty bread and butter to add more heft making it a great intuitive eating meal idea.

4. Stone Fruit Salad with mozzarella or Burrata and balsamic glaze

I’ve been buying Burrata from Costco (amazing deal!) and its inspired these yummy stone fruit salads.

Slice peaches, nectarines, cherries, and/ or tomatoes.

Arrange lightly dressed (olive oil + lemon juice) arugula on a plate or shallow bowl.

Lay the fruit on top, then break apart Burrata and disperse it in globs.

Finish with drizzle of balsamic glaze, torn fresh basil, and toasted nuts (pistachio or pine nuts work great).

Eat straight up along side a carby meal (I love this with a simple pesto pasta) or serve with crusty bread/ crackers as an appetizer.

Always remember, the most important thing is feeding yourself adequately. Your intuitive eating meal ideas don’t have to be photo-worthy. You’re allowed to eat takeout or frozen pre-prepared meals— I do all the time, they just aren’t pictured here.

If you’re in a cooking rut, I hope this can provide you some inspo!

Finding your way with food can feel messy sometimes. If you’d like some guidance, you can grab my free Intuitive Eating Starter Pack—it’s a gentle place to begin. Download my FREE Intuitive Eating Starter Pack here.

The post What I’ve been eating lately appeared first on Leah Kern RD.

How Diet Culture Shows Up in College (and What to Do About It)

leahk — Mon, 05 May 2025 20:11:47 +0000

This blog post was written by my intern, Emma. Without further ado, take it away, Emma!

Diet Culture In College

When you think about the “college experience,” you might picture parties with friends, late-night study sessions, and dining hall lunches. But beneath the hustle and bustle, there’s often an unspoken pressure that many students face: the influence of diet culture in College.

“Going Out” Culture

One of the most alarming examples of this is the normalization of not eating before going out. Whether the goal is to “look skinnier” in a certain outfit or to get drunk faster, this practice can be extremely dangerous. Drinking on an empty stomach increases the risk of alcohol poisoning, blackouts, and other serious health consequences. Still, in many social circles, there’s a palpable pressure to follow suit, making it even harder for students to listen to their own needs.

The Freshman 15

Another common anxiety in college is the fear of the “Freshman 15,” something I’m sure all students have heard about from older relatives. Many find themselves comparing their eating and exercise habits with roommates or friends, often casually joking about weight gain.

These seemingly harmless comments actually perpetuate weight stigma and contribute to a culture where bodies are judged and scrutinized rather than respected and celebrated. For most students, going to college also means major changes in eating and movement patterns — from adjusting to dining hall food, to losing access to familiar grocery stores, to no longer having structured high school sports practices.

On top of that, the demands of college life can make it hard to find time to move your body in ways that feel good. These lifestyle shifts can have a real impact on students’ mental wellbeing, often influencing how they view and feel about their own bodies.

Ozempic “Humor”

In today’s social climate, especially with the rise of weight loss drugs like Ozempic, jokes about wanting to be thinner have only intensified. It’s not unusual to overhear conversations about wishing to be on Ozempic or viewing it as a “solution” to all problems.

While it’s crucial to respect individual autonomy and personal health choices, it’s equally important to have honest conversations about the side effects, medication interactions, and deeper underlying disordered relationship with food.

Moreover, framing weight as something that needs to be “fixed” reinforces harmful stereotypes and overlooks the reality that health is not determined by size.

Glamorizing Restriction

On campus, it’s also common to hear things like, “I’ve only had a coffee today,” or “I didn’t eat dinner.” These patterns — skipping meals, ignoring hunger cues are not only normalized, but often praised.

Combined with the drinking culture, where “saving up” calories for alcohol is casually accepted, it becomes clear that disordered eating habits are woven into the fabric of college life.

Social Media in College

Social media plays a massive role here, too. Platforms like TikTok and Instagram amplify these messages, promoting the latest body trends, “what I eat in a day” videos, and unrealistic fitness goals. It’s easy to forget that what we see online is often a highlight reel, not the whole picture.

Still, the pressure to conform to diets, body standards, and “wellness” trends can feel overwhelming especially for developing young minds.

The Big Life Transition

Then there’s the transition itself: leaving home, starting college, managing a heavy workload, and meeting new friends. Times of major change often bring up anxiety, and for many people, coping mechanisms can turn into disordered behaviors. Finding comfort in being “healthy” or strictly “fit” can quickly spiral into something harmful when it becomes an identity or a way to manage stress.

Wrap-up

Diet culture thrives in environments of uncertainty, pressure, and comparison — all things that are, unfortunately, often present during the college years. Recognizing these patterns is the first step toward creating a culture that supports true well-being, one that values self-care, flexibility, and respect for all bodies. College should be about learning, growing, and finding your place in the world — not about shrinking yourself to fit in.

Ready to break free from body trends and reclaim your relationship with food? Click here for my FREE intuitive eating starter pack and begin your journey today.

The post How Diet Culture Shows Up in College (and What to Do About It) appeared first on Leah Kern RD.

Why You Hate Your Body (And Why It’s Not Your Fault)

leahk — Mon, 05 May 2025 18:55:21 +0000

This blog post was written by my intern, Natalie. Without further ado, take it away, Natalie!

Why You Hate Your Body

If you’ve ever wondered why you hate your body, the answer often goes far beyond you.

Throughout history, the ideal female body has changed so much that the trends can be disorienting to follow. From the voluptuous figures of the early 19th century to the extreme thinness prized in the 1990s, these shifting beauty standards have placed women’s bodies under constant scrutiny. This falsely suggests that our worth is tied to our appearance and size, which couldn’t be further from the truth.

From a weight-inclusive and intuitive eating perspective, it’s important to know that these body ideals are not lasting truths, but cultural constructs. They constantly change, yet consistently marginalize people in larger bodies and uphold narrow — and often unattainable — standards of beauty. These evolving standards influence how people perceive themselves, how they’re treated, and how they approach nutrition and health.

Where Body Image Issues Come From— A Look Through Time

Our current ideas about the “ideal” or “perfect” body didn’t come out of thin air. They’re actually the product of centuries of changing trends, each shaped by its own sociocultural context. When we look back, it becomes abundantly clear how much these ideals have fluctuated, and how rarely they’ve aligned with actual wellbeing (hint: never!). This history also helps us see that the pressure we feel to look a certain way is not natural or inevitable — it’s learned. The good news is, that means it can also be unlearned.

Let’s take a closer look at how body ideals have shifted over time, and what they reveal about the culture that shaped them.

Prehistory to the 1900s

From prehistory to the 1900s, long before mass media was born, body standards were influenced by class, symbolism, and survival — not fashion or wellness trends. Instead, full-figured, curvy silhouettes were favored (Howard, 2018). These bodies were likely associated with fertility, abundance, and strength, especially during times when food was scarce and survival was uncertain. In later eras, such as the Renaissance, curvier figures became associated with wealth and femininity. They signaled access to food and leisure, in contrast to the smaller bodies of the lower working classes.

In the late 18th and 19th centuries, emphasis for women turned toward modesty and control, and corsets rose in popularity. The corsets, which were designed to force bodies into rigid hourglass shapes, sometimes caused health consequences such as fainting, heart palpitations, and even muscle atrophy (Ngo, 2019). Over time, this began to lend a moral tone to thinness, especially for white women of the upper class. The ideal woman was to be delicate and disciplined, even if her physical reality was shaped by extreme discomfort and restriction.

1900s-1910s

Near the beginning of the 20th century, the “Gibson Girl” emerged as one of the first mass media-driven beauty ideals in Western culture. Drawing on combinations of older ideals of beauty, this fictional woman was tall, full-busted, and elegant, with a tiny corseted waist (Mazur, 1986). Beyond the beauty and sexual appeal communicated by her physical characteristics, she also represented strictness and control. She marked a turning point in which thinness — and especially having a small waist — started to become idealized in a more sustained, public way, laying a foundation for the restrictive ideals that followed. Her popularity suggested that a “proper” woman should strive to mold her body into a socially acceptable form, regardless of the negative effects it may have on her wellbeing.

1920s

The 1920s brought radical changes in gender roles, fashion, and body ideals. In contrast to the curvaceous Gibson Girl, the new ideal was the flapper, who was slender, boyish, and flaunted long, muscular legs (Mazur, 1986). Their shorter hair and looser dresses rejected the hyper-feminine shapes of previous eras, which reflected the deeper social changes happening at the time as women were challenging traditional norms, entering the workforce, and gaining the right to vote. But even as their freedoms expanded, the pressure to conform to a specific body ideal remained. While the flapper was seen as rebellious and modern, her popularity also kicked off an era in which thinness became more aggressively pursued, setting the stage for the rise of dieting and the diet culture in coming decades.

1930s-1940s

In a slight departure from the extreme thinness of the 1920s, the ideal female body in the 1930s-40s shifted toward a softer, more curvy silhouette (Mazur, 1986). Despite the upheaval caused by the Great Depression and World War II, there was still a pressure for women to maintain a polished, socially acceptable appearance. As they took on new roles in the workforce, expectations around appearance did not ease — they adapted to reflect current events. Strength and sacrifice were encouraged, but only if paired with adherence to a narrow, controlled beauty ideal.

1950s

In the postwar 1950s, body ideals shifted again toward the hourglass figure, as exemplified by some prominent figures at that time such as Marilyn Monroe (Mazur, 1986). On the surface, this could have been interpreted as a celebration of fuller bodies, but in reality, the ideal was still incredibly narrow. There was always some kind of stipulation: be curvy, but not too large; sexy, but not immodest. So, although the ideal seemed to celebrate curves, body diversity was still unwelcome — perfection meant falling within a small, carefully curated range.

1960s-1970s

In the 1960s and 70s, the ideal swung the opposite way once again towards extreme thinness. And instead of foundational garments like corsets, the popular method of altering one’s body became diet and exercise (aerobics, anyone?). The growing popularity of fitness culture helped reframe body control as empowerment, often in ways that still tied worth to appearance and body size. What remained through the decades was that “in order for your body to be truly fashionable, you probably had to change it in some way” (Howard, 2018).

1980s-2000s

The 1980s-2000s are when diet culture really exploded into what we know it as today. Low-fat foods and diet and exercise programs became massive industries, ushering in a full-blown diet culture (Gordon & Hobbes, 2020). Supermodels like Kate Moss idealized the “heroin chic” aesthetic — skinny and ‘waif’-like (Sypeck et al., 2004; Howard, 2018). The rise of extreme dieting and weight loss ads cemented the idea that thinness was beautiful and even virtuous, to the extent that dieting became a normalized way of life.

Unsurprisingly, this era marked a deep entrenchment of weight stigma in American society. Health messaging became increasingly entangled with moral judgement, and the BMI chart remained a popular yet misguided tool to categorize bodies. Many people growing up during this time period experience long-standing body image issues and internalized beliefs that their worth is tied to their body size. This legacy still sneakily lingers in the way we discuss “wellness,” even when diets are rebranded with new language.

2010s and Beyond

The 2010s saw the gradual rise of body positivity, driven by social media and activism from people in stigmatized bodies. Despite the many problems that came along with the rise of social media, it provided a platform that for the first time allowed for broader visibility for different body types and identities (Howard, 2018). Unfortunately, brands have often co-opted this movement, often showcasing only mildly curvy bodies that still fit within the conventional beauty standard. Simultaneously, “wellness” trends like restrictive eating or “detoxing” often masked diet behavior under new, more inconspicuous names. So, although essential conversations around body positivity were sparked during this era, true inclusivity remains a huge work in progress.

Building on that momentum, the 2020s have brought both progress and new challenges. On one hand, the body positivity movement opened up important conversations about size and identity. But on the other, social media keeps pushing new body trends that change with the algorithm. Influencers and celebrities play a big role in this, especially with the rise of weight-loss drugs like Ozempic, which have complicated the way we think about health and size. A lot of “wellness talk” still ends up reinforcing the same old thin ideal. Still, a growing number of people are pushing back, turning to intuitive eating, body neutrality, and weight-inclusive approaches that focus on how we feel, not just how we look. It’s a chaotic time, with a lot of pressure to fit in, but also a growing movement toward accepting ourselves as we are.

Discussion and Wrap-Up

Throughout history, shifting female body ideals have functioned as a powerful tool of social control. Women’s bodies have long been held to narrow and contradictory standards, which are rarely about health. Instead, they were created by — and serve — the interests of industries and power structures that benefit from female insecurities.

Women have reported greater body dissatisfaction than men for over a century, with dieting emerging as a popular solution as early as the 1920s (Mazur, 1986).

The beauty standards go deeper than just wanting to “look good” — they serve to keep women focused on appearance, taking up time, energy, and mental space that could be used elsewhere.

Beauty ideals are ultimately a form of social control, shaping the choices women make and what they believe is possible for their lives (Baker-Sperry & Grauerholz, 2003). These ideals are also tied up with privilege, favoring whiteness, thinness, and wealth.

“A culture fixated on female thinness is not an obsession about female beauty, but an obsession about female obedience. Dieting is the most potent political sedative in women’s history; a quietly mad population is a tractable one.”
– Naomi Wolf

The more we understand where these ideals come from, the more power we have to question them. We can begin to stop holding ourselves to standards that were never meant to benefit our wellbeing and instead move toward an approach to nutrition and our bodies that’s rooted in knowledge and respect, not restriction.

Ready to break free from body trends and reclaim your relationship with food? Click here for my FREE intuitive eating starter pack and begin your journey today.

The post Why You Hate Your Body (And Why It’s Not Your Fault) appeared first on Leah Kern RD.

🫠When your clothes don’t fit & you feel like a failure

leahk — Mon, 21 Apr 2025 13:30:24 +0000

When Clothes Don’t Fit & You Feel Like a Failure

aka: why spring wardrobe season hits harder than it should (and what to do about it)

Spring is here, which means it’s time to swap out your sweaters for sundresses. Yay… right?

But if you’ve found yourself crying on your bedroom floor, surrounded by a pile of clothes that don’t fit, feeling like a failure… you’re not alone. And you’re not broken. And this is very much a thing.

Let’s talk about why changing over your seasonal wardrobe can bring up so much, and what to do when it does.

But first, if you prefer listening vs. reading, you can hear me talk through this topic on Shoulder Down Podcast or on our Youtube Channel.

Why seasonal wardrobe changes can feel like a punch to the gut

You know that moment when you pull out last year’s summer clothes and realize they don’t fit like they used to—or at all? It can feel like this silent benchmark of how your body has changed.

For folks on the intuitive eating or anti-diet path, we often ditch the scale because we know how triggering and unhelpful it can be. But snug clothes? They speak loud. And not in a neutral tone.

If this is hitting home, please hear me when I say: gaining weight isn’t inherently bad. (Though I know our culture has worked very hard to convince us otherwise.)

Because if they can convince us weight gain is bad, they can keep selling us things to “fix” it—diets, cleanses, weight loss apps, expensive workout plans, you name it. And when we’re stuck in that spiral, we’re hungry, distracted, and way too tired to take down the patriarchy. Convenient, huh?

So if your shorts don’t fit and your brain goes straight to shame, that’s not a personal failing. That’s diet culture, patriarchy, and capitalism doing exactly what they were designed to do. Ugh.

And let’s not forget the visual shock factor

Even if your body hasn’t changed much, just seeing yourself in different styles—like shorts after a season of big cozy sweaters—can feel jarring. I always think about getting new shoes as a kid… remember how they looked huge when you first put them on? But after a few wears, your eyes adjusted.

Same deal here. Sometimes your brain just needs a minute to catch up.

A 6-Step Framework for Dealing When Clothes Don’t Fit

Here’s the exact process I walk clients through when the clothes-don’t-fit meltdown hits:

1. Scale the Distress

Check in: how intense is this feeling right now on a scale from 1–10?

One of my clients said trying on too-tight shorts felt like a 9/10. That’s useful info—it gives us a place to meet ourselves with care.

2. What’s the Story?

What are you telling yourself about what it means that your clothes don’t fit?

The client I mentioned earlier realized she was telling herself, “This means I’m a failure.”

Harsh, right? But also… very common.

3. Interrogate the Story

Would you say that to a friend?

Would you tell your best friend she’s a failure because last year’s shorts don’t fit?

My client said, “Of course not.”

So I asked, What WOULD you say to a friend?

Her words:

How your shorts fit is not an indicator of success. It’s just shorts. Things change. Bodies change. It’s not that deep.

Then we looked at how diet culture defines success vs. how she defines it:

Diet culture’s version of success:

Lean body, “clean” eating, daily workouts in cute matching sets, glowing skin, all the right wellness rituals, aestetic vibes.

Her version:

Being surrounded by people she loves, taking walks with her dogs, feeling comfy in her body, not obsessing about food, being present.

So I said: if that’s your version of success… why are you still judging yourself by theirs?

4. Create an Impactful Reframe

We’re not jumping to “I love my body no matter what!” if it doesn’t feel true. That’s too far a leap. The reframe needs to be something you can actually believe.

Here’s what my client came up with:

“I’m working on remembering that the way clothes fit me doesn’t define who I am or the love I get to experience.”

Yes. That’s a reframe that lands.

5. Use the AND Statement

This is about holding more than one truth at once.

“My shorts are tight and it makes me feel like a failure. AND I’m working on remembering that my clothing size doesn’t determine my worth.”

This is how we build new neural pathways—by meeting ourselves honestly but gently. No bypassing. No shame.

6. Leave Room for Grief

You can do all the mindset work and still feel bummed. That doesn’t mean you’re failing—it means you’re human.

Body grief is a real part of this process. As my mentor Bri Campos says: The only way out is through.

When it feels heavy, come back to your why.

Why are you doing this work in the first place?

Is it to break the cycle of generational body hate in your family?

To stop spending 90% of your energy thinking about food and your body?

To opt out of the systems that want to keep you hungry and powerless?

Let that be your anchor.

Gentle Reframes You Can Steal

Sometimes you need words that aren’t your own to help shift out of the spiral. Here are a few you can try on:

“This outfit isn’t right for my current body, not the other way around.”
“My body isn’t the problem—these clothes just aren’t designed for where I’m at right now.”
“Bodies change. I can meet mine with compassion instead of punishment.”

Practical Stuff to Make It Suck Less

Emotions aside, here are some logistical things you can do to set yourself up for a smoother wardrobe transition:

Don’t do this when you’re in a bad mood, tired, hungry, or on your period. Seriously, it makes a huge difference.
Ground yourself first. Journaling, a deep breath, texting a friend—remind yourself that no matter how these clothes fit, you’re still you.
Do your hair. Brush your teeth. Wear something cozy. Make yourself feel good going into the experience.
Phone a friend. Have someone on standby or with you IRL. Bonus if you can find a way to laugh about it together.
Buy (or thrift) just one thing that fits your right-now body. Even one pair of shorts or a flowy dress can change the vibe. Dacy Gillespie talks about this a lot—it doesn’t have to be a full new wardrobe. Start small.

Final Thoughts

This time of year can bring up a lot, and that doesn’t mean anything is wrong with you. The shame spiral is so real—and so common. But you have tools. You have support. And you’re not alone.

Your body is not a before-and-after photo. It’s your earth suit—the thing that lets you experience love, connection, creativity, and joy.

You are worthy of clothes that fit the body you have today. And you’re allowed to feel what you feel.

Want To Go Deeper?

If this post hit home and you’re craving more tools to heal your relationship with food and body, I’d love to invite you into The Return—my self-paced online course designed to help you untangle from diet culture and finally feel at home in your body.

It’s packed with 70+ video modules, guided exercises, and supportive practices to walk you through this work step by step—no pressure to be perfect, no timeline to follow.

To celebrate you for taking the first step and reading this blog post, take $100 off with the code BLOG100

Because if you’re here, reading this, I already know you’re ready to come back to yourself.

Join The Return and start your healing journey today.

Click here to enroll and use code BLOG100 at checkout.

The post 🫠When your clothes don’t fit & you feel like a failure appeared first on Leah Kern RD.

🫠When your clothes don’t fit & you feel like a failure

leahk — Mon, 21 Apr 2025 10:26:49 +0000

When Clothes Don’t Fit & You Feel Like a Failure

aka: why spring wardrobe season hits harder than it should (and what to do about it)

Spring is here, which means it’s time to swap out your sweaters for sundresses. Yay… right?

Let’s talk about why changing over your seasonal wardrobe can bring up so much, and what to do when it does.

But first, if you prefer listening vs. reading, you can hear me talk through this topic on Shoulder Down Podcast or on our Youtube Channel.

Why seasonal wardrobe changes can feel like a punch to the gut

You know that moment when you pull out last year’s summer clothes and realize they don’t fit like they used to—or at all? It can feel like this silent benchmark of how your body has changed.

For folks on the intuitive eating or anti-diet path, we often ditch the scale because we know how triggering and unhelpful it can be. But snug clothes? They speak loud. And not in a neutral tone.

If this is hitting home, please hear me when I say: gaining weight isn’t inherently bad. (Though I know our culture has worked very hard to convince us otherwise.)

And let’s not forget the visual shock factor

Same deal here. Sometimes your brain just needs a minute to catch up.

A 6-Step Framework for Dealing When Clothes Don’t Fit

Here’s the exact process I walk clients through when the clothes-don’t-fit meltdown hits:

1. Scale the Distress

Check in: how intense is this feeling right now on a scale from 1–10?

One of my clients said trying on too-tight shorts felt like a 9/10. That’s useful info—it gives us a place to meet ourselves with care.

2. What’s the Story?

What are you telling yourself about what it means that your clothes don’t fit?

The client I mentioned earlier realized she was telling herself, “This means I’m a failure.”

Harsh, right? But also… very common.

3. Interrogate the Story

Would you say that to a friend?

Would you tell your best friend she’s a failure because last year’s shorts don’t fit?

My client said, “Of course not.”

So I asked, What WOULD you say to a friend?

Her words:

How your shorts fit is not an indicator of success. It’s just shorts. Things change. Bodies change. It’s not that deep.

Then we looked at how diet culture defines success vs. how she defines it:

Diet culture’s version of success:

Lean body, “clean” eating, daily workouts in cute matching sets, glowing skin, all the right wellness rituals, aestetic vibes.

Her version:

Being surrounded by people she loves, taking walks with her dogs, feeling comfy in her body, not obsessing about food, being present.

So I said: if that’s your version of success… why are you still judging yourself by theirs?

4. Create an Impactful Reframe

We’re not jumping to “I love my body no matter what!” if it doesn’t feel true. That’s too far a leap. The reframe needs to be something you can actually believe.

Here’s what my client came up with:

“I’m working on remembering that the way clothes fit me doesn’t define who I am or the love I get to experience.”

Yes. That’s a reframe that lands.

5. Use the AND Statement

This is about holding more than one truth at once.

“My shorts are tight and it makes me feel like a failure. AND I’m working on remembering that my clothing size doesn’t determine my worth.”

This is how we build new neural pathways—by meeting ourselves honestly but gently. No bypassing. No shame.

6. Leave Room for Grief

You can do all the mindset work and still feel bummed. That doesn’t mean you’re failing—it means you’re human.

Body grief is a real part of this process. As my mentor Bri Campos says: The only way out is through.

When it feels heavy, come back to your why.

Why are you doing this work in the first place?

Is it to break the cycle of generational body hate in your family?

To stop spending 90% of your energy thinking about food and your body?

To opt out of the systems that want to keep you hungry and powerless?

Let that be your anchor.

Gentle Reframes You Can Steal

Sometimes you need words that aren’t your own to help shift out of the spiral. Here are a few you can try on:

“This outfit isn’t right for my current body, not the other way around.”
“My body isn’t the problem—these clothes just aren’t designed for where I’m at right now.”
“Bodies change. I can meet mine with compassion instead of punishment.”

Practical Stuff to Make It Suck Less

Emotions aside, here are some logistical things you can do to set yourself up for a smoother wardrobe transition:

Don’t do this when you’re in a bad mood, tired, hungry, or on your period. Seriously, it makes a huge difference.
Ground yourself first. Journaling, a deep breath, texting a friend—remind yourself that no matter how these clothes fit, you’re still you.
Do your hair. Brush your teeth. Wear something cozy. Make yourself feel good going into the experience.
Phone a friend. Have someone on standby or with you IRL. Bonus if you can find a way to laugh about it together.
Buy (or thrift) just one thing that fits your right-now body. Even one pair of shorts or a flowy dress can change the vibe. Dacy Gillespie talks about this a lot—it doesn’t have to be a full new wardrobe. Start small.

Final Thoughts

This time of year can bring up a lot, and that doesn’t mean anything is wrong with you. The shame spiral is so real—and so common. But you have tools. You have support. And you’re not alone.

Your body is not a before-and-after photo. It’s your earth suit—the thing that lets you experience love, connection, creativity, and joy.

You are worthy of clothes that fit the body you have today. And you’re allowed to feel what you feel.

Want To Go Deeper?

It’s packed with 70+ video modules, guided exercises, and supportive practices to walk you through this work step by step—no pressure to be perfect, no timeline to follow.

To celebrate you for taking the first step and reading this blog post, take $100 off with the code BLOG100

Because if you’re here, reading this, I already know you’re ready to come back to yourself.

Join The Return and start your healing journey today.

Click here to enroll and use code BLOG100 at checkout.

The post 🫠When your clothes don’t fit & you feel like a failure appeared first on Leah Kern RD.

What is Weight Stigma?

leahk — Wed, 19 Mar 2025 19:22:21 +0000

Intro To Weight Stigma

In a world too often preoccupied with dieting and body size, weight stigma reverberates throughout almost every area of life. It plays a major role in how we relate to food, our bodies, and our overall wellbeing.

Weight stigma is discrimination or bias against people based on their body size, and it fuels harmful cycles, shame related to appearance, and disordered eating. From doctor’s offices to social media, weight stigma shows up in ways that make it harder to trust our bodies and practice intuitive eating.

In this blog post, we’ll cover:

What is weight stigma
Where weight stigma comes from
How weight stigma harms people
What we can do to foster a more compassionate, weight-inclusive approach to health and wellbeing.

What is Weight Stigma?

Weight stigma refers to any discriminatory actions or ideals targeted towards people based on their weight or body size. It’s rooted in weight bias, which are the negative ideologies associated with people in larger bodies. This often reinforces harmful assumptions, like the idea that weight is correlated with laziness or a lack of willpower. These incorrect judgments can lead to social exclusion and unequal treatment in areas like work, healthcare, and day-to-day life (Source, CW Mention of Obesity*)

Weight stigma can show up in the form of implicit or explicit biases. Implicit biases are the subtle, often unconscious beliefs people may not realize they have, while explicit biases are more obvious, like public shaming or exclusion. Weight stigma is also reinforced by environments that fail to accommodate people in larger bodies, such as narrow airline seats or limited clothing options.

What is the prevalence of weight stigma?

Weight stigma shows up in many corners of life, from the workplace to personal relationships, education, and healthcare. According to the American Psychological Association, over 40% of US adults report facing weight stigma at some point in their lives.

Despite its widespread impact, weight stigma lacks the same level of social or legal protections as other forms of discrimination. It’s not formally recognized as an “ism,” which can make it even harder for those affected to seek justice or support.

How does weight stigma show up?

Weight stigma creeps into nearly every area of life — workplace, relationships, schools, healthcare, and media — reinforcing the harmful belief that people in smaller bodies are more worthy, capable, or deserving of respect.

In the workplace, people in larger bodies are less likely to be hired for customer-serving positions, paid less, and more frequently disciplined or terminated (Source, CW Mention of Obesity*). These biases uphold a system that rewards certain body types while penalizing others, often without considering the wider range of factors that influence someone’s successes or challenges in their career.

Weight stigma also manifests in personal relationships. Close family members and romantic partners are unfortunately the most common source of stigmatizing comments, which can feel incredibly hurtful and isolating. This can deeply affect self-esteem and overall emotional wellbeing, especially when it comes from the people we love most.

Schools are another breeding ground for weight stigma, where weight and body size are some of the most common targets for bullying. Even educators can unintentionally perpetuate harm by spreading weight-normative messages, like the idea that only certain body types are “healthy” or valid. This can leave children feeling excluded and ashamed.

In healthcare, weight stigma can have life-threatening consequences. Instead of receiving proper care for concerns, people in larger bodies are often dismissed with a prescription to “just lose weight.” Shockingly, 66% of those who experience weight stigma have encountered it from physicians themselves (Fulton & Srinivasan, 2021). This bias leads to delayed diagnoses, mistrust in medical providers, and poor health outcomes.

Media reinforces weight stigma by over-representing characters in smaller bodies while portraying characters in larger bodies as “wacky” sidekicks, punchlines, or villains, for example:

Diet culture profits from this, often pushing the harmful (and false) narrative that weight is entirely within individual control. In reality, body size is the result of a complex mix of genetic, environmental, social, and cultural factors — none of which determines a person’s worth.

How does weight stigma harm people?

Weight stigma negatively affects our mental and emotional well-being, physical health, and social experiences.

Experiencing weight stigma can lead to low self-esteem, body dissatisfaction, and a higher risk for depression and anxiety. Individuals who are stigmatized for their weight may internalize negative messages reinforcing feelings of shame, self-doubt, and social isolation.

Contrary to the belief that shaming people about their weight motivates them, weight stigma actually contributes to worse health outcomes. It can lead to disordered eating behaviors, increased stress, and a negative relationship with exercise.

Research shows that weight stigma itself rather than body size can contribute to poor health outcomes. The chronic stress caused by weight-based discrimination leads to increased cortisol levels, which are linked to inflammation, metabolic dysfunction, and a higher risk of conditions like cardiovascular disease (Vadiveloo & Mattei, 2017). This suggests that the stigma surrounding weight, rather than weight itself, may be a significant factor in negative health outcomes, further underscoring the harm of weight-based bias in healthcare and society.

Additionally, individuals who experience weight stigma may delay or avoid seeking medical care due to fear of judgment, resulting in worsened health outcomes. Even once a larger-bodied person takes the brave step of going to the doctor and facing potential judgment, they are often given worse medical care because of weight stigma.

For example, a person in smaller body who goes to the doctor for knee pain might be prescribed physical therapy, steroid shots, and other evidenced-based treatments. Whereas, a person in a larger body might be shrugged off and told to lose weight, which is not an supportive recommendation.

Weight stigma extends beyond the individual, leading to discrimination and social isolation. People in larger bodies often face exclusion in professional, educational, and social settings, which can significantly impact opportunities and overall quality of life.

Where does weight stigma come from?

Weight stigma is deeply ingrained in society and stems from multiple sources.

Media— showing unrealistic beauty standards and lack of body diversity reinforce harmful stereotypes.
Social and physical environments— the way society is structured, from seating to fashion to workplace expectations, often marginalizes people in larger bodies.
Cultural misunderstandings about health— the misconception that weight equates to health leads to biases in both medical and social settings.
Internalized bias— people who grow up exposed to weight stigma may internalize these beliefs, perpetuating cycles of self-judgment and discrimination.
Racist roots of weight stigma— anti-fat bias is rooted in racism, as thinness was historically linked to whiteness and superiority, while larger bodies (especially Black and Indigenous bodies) were stigmatized.
Finally, healthcare practices, weight-centric models of healthcare contribute to stigma by focusing on weight rather than overall well-being.

What can we do to combat weight stigma?

Challenging weight stigma requires action on both individual and systemic levels. Here are a few ways we can work toward change:

Advocate for Change: Support policies that promote inclusivity in public spaces, such as accessible seating and size-inclusive clothing options.
Healthcare Training: Educate healthcare professionals on weight-neutral care, emphasizing that health is not determined by body size.
Use Inclusive Language: Avoid shameful or guilt-inducing language when discussing weight and health. Promote non-stigmatizing language in healthcare, schools, and public discourse.
Encourage Body Diversity: Advocate for diverse body representation in media, marketing, and clothing stores to normalize and celebrate all body sizes.
Promote Education and Awareness: Schools and healthcare systems can incorporate weight inclusivity and education to challenge harmful biases and stereotypes.
Emphasize Weight Neutrality: Shift the focus from weight loss to overall well-being, recognizing that a person can be healthy in many different body sizes.

Final Thoughts

Weight stigma is a deeply ingrained issue that impacts nearly every aspect of life, from healthcare and employment to self-esteem and overall well-being. But change is possible and it starts with us. By recognizing the harm weight stigma causes and taking steps to challenge it, we can create a more inclusive and compassionate world. Whether it’s advocating for policy changes, pushing for weight-neutral healthcare, or unlearning our own biases, every action matters. Remember, all bodies are worthy of respect and care—yours included.

* Obesity can be a stigmatizing word because it send the message that a person’s body size is a disease, which is not true.

Want to start the process of unlearning weight bias and diet mindset? Download your free intuitive eating starter kit for actionable tools to dive in today.

Big thanks to my interns Emma & Natalie for their help with this blog post.

The post What is Weight Stigma? appeared first on Leah Kern RD.

15 Quick Trader Joe’s Meal Ideas from an Intuitive Eating Dietitian

leahk — Wed, 19 Feb 2025 20:35:23 +0000

**Satisfying Meal Ideas, Not Meal Rules**

The following meal ideas are meant to be used as inspiration, but of course, only you know what is satisfying for you. As an intuitive eater, you are the expert of your body, not me. I encourage you to use these ideas as a guide to help inspire you to explore what food combinations make satisfying meals for you.

For each meal, I discuss the gentle nutrition components. In general, for a meal or snack to be satisfying it will contain a combination of carbohydrates, protein, fat, and fiber. Importantly, not every meal has to include all these components. There still are no food rules, and that’s not changing- I promise you. Some nights you might be craving just plain mac ‘n cheese without the broccoli, for example, and that’s a perfectly valid meal! The key is understanding that this meal might not keep you feeling full and satisfied for very long (which is a totally neutral thing– just means you’ll likely need to eat again sooner). In *most* cases, for a meal to feel satisfying and to optimize your energy levels, you’ll want to consider including carbs, protein, fat, and fiber.

And remember, your meals don’t have to be fancy, instagram-worthy masterpieces to be valid. There is nothing wrong with using frozen foods or prepared items in your meals. The most important consideration is having accessible and realistic components on hand so making food for yourself is attainable, not daunting.

1. Sweet potato gnocchi with sautéed spinach, chicken sausage, and grated parmesan

Cook the gnocchi according to the instructions on the back of the bag, sauté some spinach with chicken sausage, and finish with some grated parm cheese. From a gentle nutrition POV, this meal hits all of the macronutrients to keep you feeling energized and satisfied. The sweet potato is a great source of carbs, the chicken sausage provides protein and fat, the parm provides fat, and the spinach offers fiber. Plus, the sweetness from the sweet potato gnocchi contrasts perfectly with the savory flavor of the chicken sausage and parmesan which I personally find very satisfying.

2. Spaghetti, meatballs, green beans

This classic combo is quick, delicious, comforting, and incredibly satisfying. As an Intuitive Eater, you get to ask yourself what you could add to any given meal to increase the satisfaction factor. In this case, the green beans add a fresh flavor that contrasts with the rich spaghetti and meatballs to make this meal more satisfying (you could choose any other veggie that you feel called to here instead). From a Gentle Nutrition perspective, this meal has a mix of carbs from the pasta, protein and fat from the meatballs, and fiber from the tomato sauce and green beans. For an added source of fat and flavor, parmesan cheese is a great topping option for this meal.

3. Soyaki tofu with rice and broccoli

Sart by wrapping your tofu in a clean dish towel and placing it underneath something heavy to drain for about 30 minutes. This helps to release some of the moisture from the tofu so it can become crispier while cooking. Fry the tofu in a pan with some oil until it’s golden brown on both sides then add the sauce until it thickens in the pan, coating the tofu. Cook broccoli via your preferred method (steam, roast, sauté). Microwave the rice, top it with the tofu, broccoli, and extra sauce if you choose. From a gentle nutrition perspective, this meal offers protein from the tofu, carbs from the rice, fiber from the broccoli, and a little fat from the sauce. This meal is relatively low in fat which could result in lower satisfaction- to increase the fat content, you might consider adding some avocado or perhaps some butter mixed in the rice.

4. Frozen pizza & salad

As an Intuitive Eater, you may choose to enjoy pizza on its own, or complement the rich flavors of the pizza with a crunchy, crisp salad. Remember, Intuitive Eating is all about adding foods to increase the satisfaction of your eating experience. This is a super simple meal including all the macronutrients: the pizza has carbs from the crust, protein and fat from the cheese, and the salad offers fiber from the greens.Throw the pizza in the oven, mix the salad up in a bowl, and you’re done! Easiest meal ever.

5. Goat cheese sun-dried tomato ravioli with arugula

Pre-made ravioli is the perfect simple dish to add into your weeknight dinner rotation. There’s so many flavors to choose from, and it’s easy to incorporate fun add-ins to increase the satisfaction factor of your meal. Here, I spruced up this goat cheese and sun-dried tomato ravioli with arugula, goat cheese, and extra sun-dried tomatoes. Considering the elements of Gentle Nutrition, this meal offers carbs from the ravioli, protein and fat from the cheese, and fiber from the arugula and tomatoes. The arugula also adds a nice freshness that contrasts nicely with the rich and creamy ravioli flavors.

6. Burgers

Contrary to diet culture’s claims about burgers being “junk food” or a “cheat meal,” a burger can actually be an excellent, optimized meal! Part of learning to eat intuitively is removing the moral value from food- a burger is not morally inferior to a salad. Both foods provide your body with a variety of micro and macronutrients. From a gentle nutrition perspective, this meal includes carbs from the bun, protein from the burger, fat from the cheese, and fiber from the veggies on the burger. Option to add some fries or a salad on the side, depending on what your body is craving.

7. Mac and cheese, broccoli, chicken sausage

This might come as a surprise, but there is quite literally nothing wrong with enjoying boxed mac and cheese. I personally enjoy this mac and cheese with some broccoli and chicken sausage to complement the cheesy flavor and add some extra protein and fiber. From a Gentle Nutrition point of view, the broccoli adds some fiber and the chicken sausage adds some protein and fat, which gives this meal some more staying power, meaning it will keep you fuller and energized for longer.

8. Mandarin orange chicken, rice, & broccoli

When I used to work at TJ’s, this Mandarin Orange Chicken was one of the best selling items and I definitely understand why. It’s so simple to make and tastes near restaurant quality in my opinion. The chicken (protein) goes perfectly with the rice (carbs) and broccoli (fiber) for an optimized eating experience. Plus, there is some fat from from oils used in the chicken dish which add more staying power and therefore satisfaction to this meal.

9. Chicken shawarma pitas with veggies

Pre-marinated chicken often comes with easy cooking instructions and it’s already perfectly seasoned, which keeps things simple. Sometimes, it can feel intimidating to cook meat at home, so products like this chicken shawarma are a great stepping stone. The chicken shawarma is delicious served in a pita pocket with toppings of your choice. Some of my favorite include: tzatziki sauce, feta cheese, olives, fresh veggies, and tahini. All of the flavors and textures come together beautifully in this meal, and it hits on all of the macronutrients to keep you satisfied. From a gentle nutrition standpoint, this meal is optimized because it includes carbs (the pita), protein (the chicken), fat (the tahini, feta, olives) and fiber (the fresh veggies).

10. Burritos with chips and salsa

Although the bean and cheese burrito is an optimized meal on its own with protein and fiber (from the beans), fat (from the cheese), and carbs (from the tortilla), the chips and salsa can help make this meal feel more satisfying as they add different flavors and textures. Sometimes a meal is optimized from a gentle nutrition standpoint but it’s not actually satisfying until you add something more. When you disregard your satisfaction, you’ll likely leave your eating experience searching for something more, even if you’re full. This is why it can be so helpful to ask yourself: what can I add to this meal to increase my satisfaction?

11. Spinach, egg, and cheese quesadillas

Scramble or fry some eggs, sprinkle cheese on a tortilla, add the eggs and some spinach then seal it all up with another tortilla. Add some oil to a pan and crisp the tortilla on both sides, heating the inside components. Top with hot sauce if you chose and enjoy one of my favorite go-to meals! From a gentle nutrition standpoint, this meal has carbs from the tortilla, protein from the egg and cheese, fat from the cheese and oil, and fiber from the spinach. These save really well in some tinfoil in the fridge if you want to make ahead or store your leftovers.

12. Pesto pasta salad with tomato, mozzarella, and basil

This has been one of my favorite summer dinners for years! All you do is cook some pasta of your choice, add in a generous dollop of pesto, some chopped fresh tomatoes, a little fresh basil if you’d like, and some sliced mozzarella. I also love adding a drizzle of balsamic glaze or a little bit of arugula to complement the fresh and savory flavors of this meal. From a Gentle Nutrition perspective, the pasta offers carbs, the tomatoes offer fiber, the pesto offers fat, and the mozzarella offers protein. Frozen shrimp could be an easy way to add some more protein to this dish, if you’d like.

13. Apple prosciutto grilled cheese with side salad

This meal feels very gourmet but it actually only takes 10 minutes to prepare, which makes it ideal for a quick lunch or weeknight meal. Simply spread butter on your sourdough, add some sliced apples, cheddar cheese, and prosciutto, and cook until golden brown. I love pairing this comforting, rich grilled cheese with a fresh arugula salad for a contrasting flavor combo.This sweet and savory meal is incredibly satisfying because it offers protein and fat from the cheese and prosciutto, carbs from the bread and apple, and fiber from the apple and side salad.

14. Easy chickpea tikka masala

This is an especially comforting meal on a chilly day. All I do is add the simmer sauce to a saucepan with a bit of coconut cream, a can of chickpeas, and a bag of frozen veggies. Once it starts to lightly bubble, I serve it over microwaved jasmine rice. I love keeping frozen veggies on hand because they’re inexpensive and you don’t have to worry about them going bad. From a gentle nutrition perspective, this meal offers carbs from the rice, fat from the coconut cream and sauce, protein from the chickpeas, and fiber from the chickpeas and veggies.

15. Soy Sauce Noodle Stir Fry

Start by heating a pan over medium heat with a bit of oil. Add your tofu and bell pepper, making sure to cut them into similar sizes so they cook evenly. Let them cook for a few minutes, stirring occasionally, until the tofu turns golden and the peppers soften slightly. Then add the Thai wheat noodles to the pan and toss until they separate and warm through. Turn off the heat and drizzle in some soy sauce to taste. Stir everything together, letting the flavors combine. Turn the heat back to low for another two minutes, allowing the sauce to absorb before plating your stir-fry. This simple and flavorful dish provides a balance of nutrients: protein from the tofu, fiber and vitamins from the bell pepper, and energizing carbohydrates from the noodles. This meal is relatively low in fat which can result in less satisfaction in some cases. Some options to bump up the fat content could be: adding a scoop of peanut butter for a creamy sauce experience or topping the dish with roasted nuts. The combination of salty, chewy, and crisp textures makes for an incredibly satisfying experience.

Wrap-up

Remember, eating well doesn’t have to be complicated, time-consuming, or expensive. These Trader Joe’s meal ideas are here to serve as inspiration, but ultimately, the best meals are the ones that work for you—the ones that fit your cravings, schedule, and energy needs.

Whether you’re throwing together a balanced plate or just enjoying a simple comfort meal, know that all meals are valid. Food is meant to nourish and satisfy, not stress you out. So, keep it simple, keep it realistic, and most importantly, keep honoring your hunger in a way that feels good for you!

Want to go even deeper with this work? Enroll in our mini-course, Aligned Nutrition, to learn digestible, non-diety nutrition science that you can apply to nourish your body from a place of care, not self-control.

Big thanks to my intern, Emma, for help writting this blog post!

The post 15 Quick Trader Joe’s Meal Ideas from an Intuitive Eating Dietitian appeared first on Leah Kern RD.

16 Satisfying Trader Joe’s Snack Ideas From An Intuitive Eating Dietitian

leahk — Wed, 19 Feb 2025 20:11:43 +0000

Snacks for You, Not Your Instagram Feed

As an intuitive eating dietitian, it goes without saying that I’m a big fan of snacks. What you may not know, is that I used to work at Trader Joe’s and have collected tons of easy and satisfying snack combinations to help honor my hunger.

These snack ideas are here to offer inspiration, but at the end of the day, only you know what feels best for your body. Intuitive eating is about learning to trust yourself and your body, not following external rules. Think of this as a flexible guide to help you discover snack combinations that leave you feeling satisfied and energized.

From a gentle nutrition perspective, snacks that contain a mix of carbohydrates, protein, fat, and fiber tend to be more filling and provide longer-lasting energy. But that doesn’t mean every snack needs to check all the boxes — there are no rules or formulas here.

Some days, a hunk of chocolate or a bag of chips might hit the spot, and that’s completely valid. Just know that these types of snacks might leave you feeling hungry again sooner, and that’s totally neutral.

If you’re looking for something more substantial, opting for a source of protein or fat in your snack can help you feel fuller for longer.

Lastly, don’t overthink it. Snacks don’t have to be fancy, homemade, or “perfect” to be valid. Prepackaged snacks, frozen items, and convenience foods are all welcome. The goal is to have snack options that are easy, enjoyable, and accessible, so that taking care of your hunger is simple, not stressful.

1. Crackers, cheese, salami, & apples

I keep this combo at the ready for a little pick-me-up to give me lasting energy when hunger strikes between meals. You could also substitute another meat like prosciutto or switch up the type of cheese and fruit. Cheese and crackers can be a staple snack to keep on hand. In this case, the salami and apples elevates the snack to make it more fun and satisfying. From a gentle nutrition perspective, this snack has carbs (crackers), protein and fat (coming from both the salami and cheese), and some fiber from the apple.

2. Fruit leather + nuts

This is a great snack for when you are on-the-go because it’s easy to just throw in a bag. It offers simple carbs from the fruit leather, which is easily digestible for quick energy, and fat and protein from the nuts, resulting in more sustained energy and fullness.

3. Rice cake with chocolate spread, banana, + milk

When I used to live in the restrictive diet mindset, I told myself that I “liked” rice cakes because they were lower calorie. Now, as an intuitive eater, I’ve found that I genuinely enjoy them as a shelf-stable crunchy snack. Diet culture doesn’t “own” any foods— you’re allowed to reclaim a previously “diety” food if you genuinely enjoy it. This snack has carbs from the rice cake and chocolate spread, fat from the chocolate spread, fiber from the banana, and protein from the milk. I love this sweet, salty, creamy, and crunchy combo for an energizing snack.

4. Walnuts + chocolate chips + milk

This is one of my go-to quick and easy snacks because it is so satisfying and takes zero time to prepare. The protein and fat from the walnuts slows down the absorption of simple carbs from the chocolate chips to stabilize your blood sugar. Adding milk on the side if you choose gives this snack a cold, refreshing element plus an extra protein boost to keep you satisfied longer.

5. Clif bar + nut butter

Despite what diet culture says, granola bars are not a meal replacement. However, they do make for great snacks on busy days. While these bars offer a mix of carbs, protein, and fat all on their own, if you want to stay fuller for longer, you can try dipping your bar in nut butter for a boost of protein and fat. When I’m hiking, this is my personal favorite way to enjoy Clif bars, because I need all of the fuel I can get. The nut butter adds the perfect sweet/savory combo, which I always love.

6. Cut veggies, chips, + dips

I love making a combo of cut up veggies, a salty snack like these chili lime tortilla chips from TJs, and a cooling, satisfying dip like hummus, tzatziki, guacamole, or greek yogurt. This snack offers carbs from the chips, fiber from the veggies, and fat from the dip. Although there’s not much protein in this snack, that’s okay! It just might not keep you satisfied for quite as long. Not all snacks/meals need to be fully optimized.

7. Pre-made smoothies + toast

Smoothies are a favorite snack of mine but sometimes I just don’t feel like taking out the blender and making more dishes, so these pre-made ones are perfect. Since they aren’t very energy-dense, they won’t keep you full for very long which is why I like to combine them with a piece of buttered toast. This satisfying smoothie and toast snack combo offers protein from the smoothie, carbs from the toast, and fat from the butter. It is another great sweet and salty combo for lasting energy.

8. Easy nachos

Simply pour some chips on a plate, add shredded cheese and beans, and throw it in the microwave/oven and you have nachos. These are delicious on their own, or you can add toppings like salsa/guacamole if you feel like it. This snack hits all of the macronutrients, so it’s a great option for sustained energy. We have the carbs from the chips, protein from the beans and cheese, fat from cheese, and fiber from the salsa and beans.

9. Dolmas + dip

These Dolmas are a longtime favorite of mine, and while they’re delicious on their own, adding a sauce boosts the satisfaction even more. I like to dip them in tzatziki, everything bagel dip, or even just plain greek yogurt. From a gentle nutrition standpoint, this snack offers carbs from the rice in the dolmas, fat from the oil they’re marinated in, and fiber from the grape leaf. The greek yogurt dip also adds some protein for staying power.

10. Toast with cream cheese, cucumber, smoked salmon, + EBTB

Fun toasts make great snacks— cream cheese, smoked salmon, and cucumber is one of my favorite combos. This snack has the perfect balance of fresh, rich, and its optimized for sustained energy. The bread offers carbs, the cream cheese offers protein and fat, the smoked salmon offers protein and fat, and the veggies offers fiber. I love this one!

11. Turkey, crackers, goat cheese, sundried tomato, + honey

This snack combo comes from one of my college roommates and it’s the perfect variety of flavors in every bite. It provides carbs from the crackers, protein from the turkey, and some fat from the goat cheese, plus an extra boost of satisfaction from the honey drizzle. If you love sweet and savory like me, you’ll thank me later for the honey suggestion here:)

12. Waffles, ricotta, canned peaches, chia + honey

Top your toasted waffle with ricotta, peaches, chia seeds, honey, and a sprinkle of salt. The sweet/salty combo always hits. From a place of gentle nutrition, this snack offers all of the macronutrients for a fulfilling snack option. We have carbs from the waffle and peaches, protein and fat from the ricotta and chia seeds, and fiber from the chia seeds and peaches. If you’re not a chia fan, try swapping hemp or flax seeds instead.

13. Yogurt parfait with granola and berries

I like using full-fat greek yogurt as it offers protein and fat combo for lasting energy. I also layer in some granola for carbs and berries for fiber. The creamy yogurt and crunchy granola make for a satisfying combo. Despite what diet culture says, there’s nothing wrong with flavored yogurts. In fact, the burst of sweetness and flavor often adds more satisfaction to the eating experience, and it offers some carbs for extra energy.

14. Popcorn with chocolate covered almonds

This is one of my go-to nighttime snack combos. The salty popcorn pairs well with the sweetness of the chocolatey almonds. Sometimes, I’ll switch this up and use mini peanut butter cups instead of the chocolate covered almonds. This snack offers fiber and some carbs from the popcorn as well as protein, fat, and some carbs from the chocolate covered almonds.

15. PB+J on an English muffin

This snack feels so nostalgic for me. I personally enjoy toasting my english muffin (though any bread will work here). I also sometimes like a cold glass of milk on the side to contrast the dryness of the PB. From a gentle nutrition perspective, this snack has carbs from the english muffin and some from the jelly too, and protein and fat from the PB, making this an optimized and satisfying snack combo.

16. Overnight oats + trail mix

Separately, overnight oats and trail mix are both fantastic snacks, but together, they make an unbeatably satisfying combo. Trader Joe’s has several overnight oats flavors to choose from and trail mix varieties galore— you can tinker with them to find your favorite combos. From a gentle nutrition perspective, this snack offers fiber and protein from the oats, and fats, protein, and carbs from the nuts and dried fruit.

Wrap-up

Remember, contrary to what diet culture preaches, snacks are your friend! Having even a few easy, satisfying snack options on hand will allow you to honor your hunger in a timely manor which helps foster body trust and prevent episodes of binge/ overeating

Enjoyed these snacks and looking to further your journey with intuitive eating? Take the first steps by downloading our free Intuitive Eating Starter Pack here. Download my FREE Intuitive Eating Starter Pack here.

Big thanks to my intern, Natalie, for help writting this blog post!

The post 16 Satisfying Trader Joe’s Snack Ideas From An Intuitive Eating Dietitian appeared first on Leah Kern RD.

Intuitive Eating and Cholesterol: A Non-Diet Approach to Heart Health

leahk — Wed, 19 Feb 2025 11:14:14 +0000

Help! My Cholesterol is High

You love the idea of Intuitive Eating, but you recently got diagnosed with high cholesterol and now you have questions.

You might be wondering how Intuitive Eating and cholesterol management can fit together in a way that supports your health without falling into diet culture traps.

Can you still do intuitive eating if you have high cholesterol?

How do you work on your cholesterol levels without falling down a diet culture rabbit hole?

You’ve come to the right place. In this blog post we’ll cover:

What even is cholesterol?
HDL vs. LDL; why is one often considered good and one bad
How much does dietary cholesterol impact blood cholesterol levels?
What are the components that contribute to cholesterol levels?
Weight neutral, non-diet approaches to managing cholesterol
Is your cholesterol your fault?

Before we go any further, if you’d rather learn from listening/ watching versus reading, check out this podcast episode I did covering Cholesterol and Intuitive Eating.

Listen wherever you get your podcasts or watch on Youtube

What is Cholesterol?

Cholesterol is a type of fat that your body needs to survive—it’s essential for cell structure, hormone synthesis, and vitamin D production.

When people talk about “good” versus “bad” cholesterol they’re not actually talking about the cholesterol itself, they’re talking about a structure that carries cholesterol called a lipoprotein.

There are 2 main types of lipoproteins that you’ll hear about when talking about cholesterol HDL (high density lipoprotein) and LDL (low density lipoprotein). Let’s break down the difference.

LDL vs. HDL

LDL is a lipoprotein responsible for transporting cholesterol to different body tissues. The reason LDL gets a negative reputation, often referred to as the “bad” cholesterol” is because if you have too much of it floating around, it can start to deposit where it doesn’t belong, like in the blood vessels. When cholesterol gets deposited in the blood vessels, it can harden forming plaque and lead to narrowing which can raise risk for heart disease.

Though too much LDL can be harmful, let’s be clear that it’s not all bad. LDL is essential for transporting cholesterol to places where it’s needed, such as in hormone production and cell membrane health.

HDL is a lipoprotein responsible for bringing cholesterol from the bloodstream to the liver to be processed or excreted. It gets a positive reputation as the “good” cholesterol because it helps to scrub excess cholesterol from the blood stream, which prevents it from ending up in places that it doesn’t belong like our arteries.

We need both HDL and LDL— the key is the ratio. Having a high level of HDL can help counteract the effects of high LDL. This is why, on blood tests, doctors often look at the ratio of HDL to LDL to evaluate your heart health. If your LDL is high but your HDL is also high, it can help offset the potential risks associated with elevated LDL.

How Much Does Dietary Cholesterol Impact Blood Cholesterol Levels?

The idea that foods high in cholesterol directly lead to high blood cholesterol levels has been mostly disproven. Like many things in nutrition, misinformation can spread quickly.

For most people, eating foods high in cholesterol—such as animal products like meat, cheese, and eggs—does not significantly raise blood cholesterol levels. However, for a small percentage of people with a specific genetic predisposition, consuming foods high in cholesterol can lead to an increase in blood cholesterol levels. These individuals are called “hyperresponders.” Interestingly, this increase in blood cholesterol has not been shown to significantly raise the risk of heart disease in most cases.

What Factors Impact Cholesterol Levels?

So, if food high in cholesterol doesn’t necessarily lead to high blood cholesterol levels, than what are the factors that contribute? There are several…

Genetics

There is a major genetic component to high cholesterol levels. For some people, not matter what they do, they will always be prone to high cholesterol levels because of their genes. That’s likely what will happen to me; my grandpa has high cholesterol, my mom has high cholesterol, and my cholesterol levels have been trending up over the last few years. It’s likely written in the stars for me no matter what lifestyle behaviors I engage in to combat it.

Stress & Sleep

Chronic stress leads to high cortisol levels which can result in increased LDL and decreased HDL. Lack of adequate sleep can impact the liver’s ability to regulate cholesterol production. Plus, being sleep deprived can trigger the body’s stress response and, as discussed, stress in and of itself can be harmful for our cholesterol profiles.

Alcohol & Smoking

Heavy drinking is known to raise LDL and can also lead to liver damage which can impair the liver’s ability to process cholesterol appropriately. Cigarette smoking both increases LDL and decreasing HDL, so it is doubly harmful to your cholesterol profile.

Medications

Some medications have side effects that include elevated cholesterol levels. These medications include steroids, beta-blockers, diuretics, and some anti-psychotics.

Physical Activity Level

Research shows that being physically active can lead to lower LDL and high HDL. On the contrary, being sedentary can contribute to an abnormal cholesterol panel.

PCOS, Age, & Gender

PCOS leads to abnormalities in hormone production and metabolism. As a result cholesterol profiles can be negatively effected.With age the body can become less effective at processing and metabolizing cholesterol. Plus, for women, going through menopause can result in hormone changes that contribute to high cholesterol as well.

Will Losing Weight Help Lower My Cholesterol?

You can probably find a bunch of studies on the internet correlating being higher weight with having higher cholesterol levels. But just because there is a correlation, doesn’t mean there is causation. In other words, this doesn’t mean that the reason people in larger bodies might have higher cholesterol is because of body fat in and of itself. We know weight and cholesterol don’t have a causal relationship because there are people in thin bodies with high cholesterol levels and there are people in larger bodies with normal cholesterol panels.

I’m a good example— I am someone who lives in a body with unearned thin privilege and my cholesterol is trending up. On the contrary, one of my best friends lives in a fat body and year after year, has a normal cholesterol panel.

Interestingly, folks with Anorexia — which often manifests in being underweight— commonly have very high cholesterol levels; another example of how weight is not a determinant of health outcomes.

And if you’re wondering, “okay Leah, then what about all that “research” out there suggesting that weight does impact cholesterol levels.

This could be a whole separate blog post, but what you need to know is this: research often fails to control for other variables that are part of the experience of being fat in our weight stigmatizing culture. To learn more, check out this episode of the podcast, 5 Reasons Why Your Weight Doesn’t Determine Your Health.

What’s The HAES, Intuitive Eating Approach to Managing Cholesterol Levels?

Adding, not subtracting.

As an intuitive eating dietitian, my best piece of advice for you is to work on adding things in, not taking anything away. There is great evidence to show that foods like whole grains, nuts, seeds, legumes, fruits, and vegetables raise HDL, the protective form of cholesterol.

So, can you look at adding some of these types of foods into your diet? Maybe this looks like sprucing up your pasta dish with some white beans and greens. Or adding thawed some frozen to your morning waffles. Whatever you do, make sure to focus on adding, not restricting. This will help prevent the feeling of deprivation making the behavior more sustainable.
Work on your relationship with food

Working on your relationship with food by rejecting diet culture and embracing Intuitive Eating leads to lower stress levels and higher food-body-choice-congruence; when you eat not only considering immediate taste but also considering the way you want to feel in your body. In time, eating from this place of food-body-choice-congruence often leads you to naturally choose more nutrient-dense foods, for the most part, which can be supportive for your HDL levels.
Practice stress management and prioritize sleep

Focusing on managing your stress levels to the best of your ability can help prevent your body from being in an elevated cortisol state, in turn supporting cholesterol management. I recognize that though there are several stress reduction techniques within our control, there are several systemic stressors in life beyond our control such as weight-stigma, racism, and other types of oppression based on identity, appearance, and more.

Practicing good sleep hygiene —whatever that means to you personally— can help to foster ideal conditions for your body to metabolize cholesterol.
Work on incorporating gentle, joyful movement

You don’t need to become a marathoner to start seeing benefits in your bloodwork. Any type of movement “counts,” ranging from something as small as rolling your neck and stretching while sitting at your desk to sweating at the gym. No movement is too small, anything you do is ultimately helping to promote blood flow and support metabolism (including cholesterol metabolism). If thinking about adding in more daily movement stresses you out, you’re so not alone! So many folks coming from diet culture have been burned by a coercive relationship with movement. Check out this episode, Finding Pleasure in Movement with Personal Trainer, Hannah Husband to get started rewiring your relationship with exercise.
Talk with your doctor about going on a medication

For many people, even doing all of the above won’t move the needle because of other factors (age, genetics, gender, etc.) In these cases, medications are a great option. Though wellness culture will often try and make you feel like you failed for going on medication, cholesterol meds are very common and nothing to be ashamed of. If, you’re struggling with feeling a strong sense of shame and self-blame around needing medication, keep reading.

Are Your Cholesterol Levels Your Fault?

Maybe you’ve tried all of the above and your cholesterol levels are still high. Firstly, you are so not alone. This is such a common experience, especially because there is such a strong genetic component at play.

Perhaps you logically know there are various factors out of your control, but you still feel like having high cholesterol is a moral failing.

Many of my clients feel this way, and it makes sense why…

Diet culture promotes this message that our health outcomes are solely a matter of personal responsibility. “It’s as simple as diet and exercise,” they say. By that logic, it’d make sense that you’re feeling a sense of shame and self-blame around you cholesterol levels.

But the truth is, your health outcomes are not your fault. They are not solely a matter of personal responsibility. In fact, there are so many other factors at play, and our personal behaviors have a smaller impact than we’ve been led to believe.

In this podcast episode with my former client, Kayla, we walk through the belief she held that her cholesterol levels were her fault.

I ask her 3 questions:

Is it kind?

Is it true?

is it helpful?

Even if your cholesterol levels were solely a matter of personal responsibility, what’s the purpose of blaming yourself?

Is it kind to say “your cholesterol levels are your fault.”

Certainly not.

Is it true?

Well, this one is a little more complex. Likely, it’s not true, but we can hold a little space for the reality that, on some level, your personal behaviors may have contributed to your cholesterol levels. but even if it were true….

Is it helpful?

Does blaming yourself for your cholesterol levels help the situation at all? Does it change the fact that you have high cholesterol levels?

No! It just makes you feel worse. Shame is never a motivator for sustainable change.

If you’re currently trying to unlearn this idea that your health is your fault, I recommended coming up with some sort of impactful reframe. Listen to me coach my former client through this process on our recent episode of the podcast.

The Roseto Effect

Theres a great study I like to share with clients to illustrate what I mean when I say our health outcomes are not solely a matter of diet and exercise.

In this well-known epidemiological study called “The Roseto effect,” a community of Italian immigrants were curiously found to have very low incidences of heart disease despite having diets that were very high in foods that we normally associate with higher rates of heart disease.

Researchers studied this community and found that this group of people was extremely close knit, having really strong social cohesion and community support systems. It was determined that these close social relationships— and subsequent decreased communal stress levels— were what lead to these low rates of heart disease in the community (PBS).

Many people would likely be surprised to learn that community context can actually have a greater impact on health than one’s diet, but this study does a great job of capturing that reality. There have now been various other epidemiological studies with identical findings: social and community ties is an incredibly strong predictor for health outcomes.

Wrap-up

You can absolutely continue to practice intuitive eating even if you got a diagnosis of high cholesterol. You do not have to go down the slippery slope of cutting out foods in order to improve your cholesterol panel. You can take the approach of adding in high fiber foods, engaging in gentle movement, and practicing sleep hygiene and stress management. And remember, your health outcomes are not your fault— they’re a result of multiple factors, many of which are out of your control.

If you just read this whole blog post and you’re craving even more, I’d love to invite you to enroll in my self-paced, online course, The Return.

This course guides you step by step through making peace with food and finding body acceptance so you can live your most expansive life. The method I teach in The Return has already helped hundreds of human beings find food and body peace. Learn more and enroll here.

The post Intuitive Eating and Cholesterol: A Non-Diet Approach to Heart Health appeared first on Leah Kern RD.

Meet The Intern: Natalie Kolleeny

leahk — Wed, 05 Feb 2025 16:28:40 +0000

For the next few months, Natalie will be interning at Leah Kern Nutrition to gain experience in the private practice world and to learn more about being an Intuitive Eating Dietitian.

During her time at LKN, Natalie will be guest writing some blogposts and helping with other behind the scenes tasks.

We’re so excited to have you, Natalie!

Without further ado, meet Natalie.

Name, where you’re from, and where you’re currently going to school

My name is Natalie Kolleeny, I’m from New York, New York, and I’m currently a junior-year dietetics student at the University of Vermont!

What inspired you to want to pursue a career path as a dietitian?

One of my favorite pastimes as a kid – aside from Spongebob, of course – was watching documentaries about rare medical conditions and medical reality shows. I knew I loved learning about medicine and the human body in general, but as I grew older, I wasn’t sure how I wanted to apply these interests professionally. Should I become a doctor? A pharmacist? Perhaps a physical therapist? The options seemed endless, but luckily, I found some clarity during my first year at UVM.

Like many nutrition students here, my story starts with the incredible Dr. Lizzy Pope and her introductory nutrition class. During the class, I quickly realized how naturally dietetics aligns with my two favorite hobbies, food and fitness. But more importantly, I realized that I could blend together these hobbies, my love for science, and my own adverse experiences with food — and then use them to make a positive impact on people’s lives. From then on, I was hooked, and I’m so excited to delve even deeper into the world of dietetics with Leah this semester!

How did you get interested in intuitive eating and HAES?

Like too many of us, my first introduction to nutrition was incredibly misguided. All of my actions and much of the content I consumed were geared towards one goal: to change my body’s appearance. Unsurprisingly, this did not end well for me, and for years, I suffered from debilitating patterns of disordered eating. Food dictated my every thought and action, and I wanted nothing more than to escape it… I do wonder what past Natalie would say if she found out the career I chose.

My reprieve finally came when I stumbled across a dietitian on YouTube who champions intuitive eating. Learning about things like honoring my hunger and fullness, respecting my physical body, and rejecting diet culture completely turned my world on its head, and for the better. Though it was far from an immediate ‘fix’, opening myself up to eating intuitively allowed me to see the light at the end of the tunnel. Slowly, I learned how to trust myself again, and slowly, eating once again became joyous instead of painful. My journey with intuitive eating and HAES is still ongoing, but I am extremely grateful for what they have brought into my life so far.

What do you see yourself doing in your future career as an RD?

I’m always open to any new ideas that come my way, but what excites me most is working in one-on-one clinical counseling or as part of a treatment team at a hospital. My interest in hospital work is personal — growing up, I watched my dad cycle in and out of hospitals for years, and witnessing his constant fear and exhaustion left a lasting impression on me. If I can offer even one person the knowledge, support, and compassion he needed, it would be incredibly fulfilling.

This desire to support others holistically is also what draws me to nutrition. One thing I love about UVM is how our education goes beyond the science of nutrition to explore the social, psychological, and structural factors that shape our relationships with food. I hope to use this knowledge to truly understand and appreciate each person’s unique experience. Of course, I also want to promote intuitive eating and balance in my practice as much as possible. For many, food satisfies much more than just physical needs — it encompasses culture, creativity, memories, emotion, and more. My own journey with intuitive eating has helped me embrace all of these things while also honoring my health, and I would love to help others do the same.

What do you enjoy doing in your free time?

As I mentioned earlier, the best way to summarize my favorite hobbies would be food and fitness. I’m a huge foodie and it makes my heart sing to try new foods and cuisines, push myself out of my comfort zone by experimenting with cooking, and bake sweets for myself and the people I love. At this point, pictures of my plate probably make up half of my camera roll.

Movement fills my bucket just as much as food does. Lifting weights would have to be my favorite, but I also enjoy running and the occasional walk or hike. One of the biggest reasons I love exercise is that I feel it keeps me grounded, almost like a form of therapy.

What are some things that make your heart happy?

I LOVE animals, and I’m planning to adopt a dog as soon as I’m able! I also love spending time with my friends and family. My family lives far away, so it’s always such a privilege to be able to see them. Luckily for me, my family is equally as food-obsessed as I am, so a visit home always means lots of warm, cozy meals and cooking or baking with my sister and nephew.

I also enjoy writing, drawing, and painting, although I haven’t gotten to do much of it since coming to college. Like exercise, I find it super calming and I love experimenting with different media and techniques when I have the time.

Your favorite part about the anti-diet/ intuitive eating approach to nutrition?

My favorite part of the intuitive eating approach is that it encourages people to discover the true satisfaction food can bring. When I finally stepped away from the endless dieting rules being pushed on me, I was able to focus on what I actually needed rather than what some person online said I did. Only then did I find true joy in food — learning my preferences, habits, and emotions played a huge role in transforming that relationship.

The post Meet The Intern: Natalie Kolleeny appeared first on Leah Kern RD.

Meet The Intern: Emma Gear

leahk — Wed, 05 Feb 2025 16:25:10 +0000

For the next few month’s, Emma will be interning at Leah Kern Nutrition to gain experience in the private practice world and to learn more about being an Intuitive Eating Dietitian.

During her time at LKN, Emma will be guest writing some blogposts and helping with other behind the scenes tasks.

We’re so excited to have you, Emma!

With out further ado, meet Emma.

Name, where you’re from, and where you’re currently going to school

Hi all! My name is Emma Gear. I am from York, Maine and am currently studying Nutrition and Food Science with a concentration in dietetics at the University of Vermont.

What inspired you to want to pursue a career path as a dietitian?

I can’t say there was one defining moment that inspired me to pursue dietetics, but there were certainly influences along the way. My Fundamentals of Nutrition class sparked my interest in all things dietetics. While learning about food groups and nutrition math was interesting, what truly captivated me was hearing about intuitive eating, diet culture, and Health at Every Size (HAES). Coming from a small town where these concepts were rarely discussed, it felt groundbreaking—and my little first-year self was immediately inspired!

In addition to this, I spent my four years of high school doing a lot of running between cross country, winter/spring track, and summer training, I was putting in nearly 50 miles a week as a growing teenager. While I wouldn’t trade my high school running experience for anything, I now realize how valuable proper nutrition guidance would have been—especially for a female athlete doing high levels of exercise. Since I didn’t have that support, I hope to be that person for others someday.

How did you get interested in intuitive eating and HAES?

I was first introduced to intuitive eating and HAES in my Fundamentals of Nutrition class by Dr. Lizzy Pope. Before then, I had never heard of these concepts, but after I just scraped the surface, I wanted to learn more. I later took a four-week intuitive eating course offered by my university, which was open to anyone. That experience gave me the confidence to start practicing intuitive eating myself and even educate others about it.

What do you see yourself doing in your future career as an RD?

As an RD, I see myself exploring a wide variety of opportunities. Right now, I’m most interested in either nutrition education or working in a clinical setting. This kind of goes back to wishing I had more proper nutrition education when I was growing up which is such a vital time to prioritize properly fueling your body.

What do you enjoy doing in your free time?

In my free time, I enjoy running, skiing, crafting, and sending my Nana cards. When I’m home for the summer, I spend most of my time swimming and boating, which has always been a favorite pastime of mine. I’m also raising a service dog in training, which keeps me busy! I’ve done this once before, and after having to say goodbye to my first pup, I told myself I’d never do it again… yet here I am! Despite the challenges, I truly love it—it’s such rewarding work. All these things also work as great stress relievers for me, which really comes in handy as a college student!

What are some things that make your heart happy?

All of the hobbies I’ve mentioned bring me joy, but above all, I find happiness in spending time with the people (and pets) I love. I prioritize my friends and family because they are such an important pillar in my life. And, of course, good food makes me really happy—there’s nothing better to me than sharing a great meal with the people who matter most.

Your favorite part about the anti-diet/ intuitive eating approach to nutrition?

My favorite part of the anti-diet and intuitive eating approach to nutrition is how inclusive it is. In today’s world, we’re constantly bombarded with messages from social media, peers, and even family members about what we “should” be doing with our health and eating patterns. Intuitive eating allows us to tune all that out and instead tune into our own bodies. By doing so, we can discover what works best for us as individuals and ultimately feel our happiest and most comfortable.

The post Meet The Intern: Emma Gear appeared first on Leah Kern RD.

Best Podcast Episodes For Beginning Intuitive Eating

leahk — Thu, 02 Jan 2025 22:50:07 +0000

Did you just heat about the “Intuitive Eating” framework? Are you intrigued by the concept but unsure where to begin to learn more?

This list of the best intuitive eating podcast for beginners will help you start your journey with confidence.

Check out this playlist of the 9 best podcast episodes for beginning intuitive eating from our podcast, Shoulders Down.

This playlist is essentially like a free crash course in podcast format.

You can find the playlist on Spotify here, or you can search the episodes on your favorite podcast player.

Best Intuitive Eating Podcast for Beginners

Let’s briefly go through each episode and why I recommend it for beginning your intuitive eating journey

10 Principles of Intuitive Eating in 10 Minutes

This episode gives you a quick but comprehensive look at the 10 principles that make up the intuitive eating framework. A great episode if you want to get a better sense of the philosophy without investing too much time. (19 mins)

5 Reasons Why Your Weight Doesn’t Determine Your Health

A must listen if you are even a little curious about the non-diet, weight-inclusive approach to healthcare. This is one of our most downloaded episodes of the podcast which I like to think is because it’s completely earth shattering to break down the myth that your weight determines your health outcomes. In this episode, your mind will be expanded to question everything you’ve learned from mainstream diet culture and healthcare when it comes to the importance of weight & BMI. (46 mins)

Intuitive Eating for Beginners

Consider this episode the “FAQ” on the Intuitive Eating and Health At Every Size frameworks. I go through 10 of the most common questions people tend to have when first encountering the framework. The questions span from how to overcome guilt of previous off limits foods to how to navigate a doctor saying you need to lose weight. (38 mins)

Can You Eat Intuitively & Lose Weight?

This Intuitive Eating thing seems cool and all, but what will happen to my weight?? This episodes goes in depth unpacking what to expect to happen to your weight when starting on an intuitive eating journey. We discuss set-point weight theory, the difference between intentional and unintentional weight loss, and more. (34 mins)

Are You On A Diet Without Knowing It?

Not doing Keto, Paleo, or Weight Watchers anymore? That doesn’t necessarily mean you’re free from dieting… This episode helps you uncover subtle signs of diet mentality that may still be at play. We discuss the difference between dieting and being in diet mentality, and I list out some tell-tale signs that you might still be operating from a diet mindset. (18 mins)

Can You Be Addicted To Food?

Is food addiction real? Spoiler: It’s not. In this podcast episode, I break down the science behind this myth and explain why food—something we need to survive—cannot be addictive. This concept is essential to understand for you, especially if you’re just beginning you’re intuitive eating journey. (20 mins)

Why Is It So Hard To Stop Eating When You Feel Full?

Intuitive Eating sounds great and all, but I just have such a hard time stopping eating, even when I know I’m full. In this episode, we demystify why exactly you’re struggling to stop eating when you reach fullness. (47 mins)

How Intuitive Eating Impacts Your Metabolism and Digestion

This episode doesn’t necessarily belong on a playlist for folks who are beginning Intuitive Eating because it’s not crucial info for you to have out the gate but… It’s a concept I found personally fascinating on my own IE journey which is why I’m including it. If you’ve ever been told that nutrition is as simple as “calories in, calories out” this episode will make you think again. (37 mins)

My Story (unfiltered, the whole saga)

Again, this podcast episode is by no means a “must listen” if you’re new to Intuitive eating. However, when I was embarking on my own IE journey, hearing from others who left diet culture and healed from disordered eating was deeply impactful. So, if you’re anything like me and you find power in hearing other’s stories, then you might enjoy this rambley episode of me sharing mine. (72 mins)

Wrap-up

I’m celebrating you for considering ditching diet culture and beginning your intuitive eating journey! Now go head to your favorite podcast player and cue up which ever episode looks most interesting to you, and dive in!

Ready to dive in even deeper with intuitive eating? Enroll in my self-paced online course, The Return, to get access to my entire proven framework for ditching diet culture and finding peace with food and your body.

The post Best Podcast Episodes For Beginning Intuitive Eating appeared first on Leah Kern RD.

Why Do I Struggle With Binge Eating?

leahk — Mon, 02 Dec 2024 23:12:29 +0000

What is Binge Eating?

If you’ve been asking yourself, “Why do I struggle with binge eating?” you’re not alone. Binge eating is characterized by compulsively eating a large quantity of food in a short time, often to the point of getting very uncomfortable or even sick. Binges are typically accompanied by feelings of guilt, shame, and regret.

Some people don’t resonate with the term “binge eating” because it might feel too clinical or severe. This is why I often replace the term binge eating with “eating past the point of comfortable fullness.” I find this way of describing episodes of overeating much more objective, as oftentimes, clients get hung up on whether or not their behaviors qualify as a binge.

To me, as an intuitive eating dietitian, I’m not so concerned with the technicalities as to whether or not you’re experiencing a binge based on the clinical definition. The bottom line is, if you’re eating to the point of feeling uncomfortable and it’s impacting the quality of your life, you deserve support and resources for healing.

So, for the rest of this blog post, know that when I say “binge eating” I’m talking about any experience where you’re eating to the point of feeling physically uncomfortable in your body.

In this blog post, we’ll talk about:

Who is affected by binge eating
Food scarcity (perceived & real)
Restriction (physical & mental)
The Hunger/ fullness pendulum
Issues Identifying fullness cues
When food tastes too good to stop
Emotional eating
The clean plate club
7 tips to combat binge eating

Who is Affected by Binge Eating?

Binge eating can affect anyone, but it is especially prevalent in young women and folks in larger bodies, as these groups tend to face additional societal pressure to manipulate their body size perpetuating the binge/ restrict cycle.

It’s also common among people who have type 1 and type 2 diabetes, which may be due to the pressure that comes with constant food monitoring.

Growing up in a household where you were criticized for your food choices, having family members who experience binge eating, and having a history of dieting are all risk factors for developing binge eating.

Why Do You Struggle With Binge Eating? 7 Common Causes

There are several different causes of binge eating, but for the sake of this post, we’ll go through the 7 most common causes I see when working with clients in my private practice including: food scarcity, restriction, primal hunger, difficulty identifying fullness cues, The Sadness of Saying Enough, Emotional Eating, and the “Clean Plate Club.”

Let’s comb through these one by one

Food Scarcity

Binge eating can be caused by having a history of limited food access, or food scarcity.

Food scarcity can be “true” food scarcity or perceived. “True” food scarcity is when your access to food is limited due to financial constraints or physical access.

Perceived food scarcity is when you have financial and physical access to ample food, but your brain perceives that food is scarce due to self-imposed food rules or diet plans.

Whether it’s real or true or perceived food scarcity, in times where food is scarce, your body’s natural instinct is to eat large quantities of energy-dense (aka calorie-dense) foods. This human instinct can often lead to binges when available to store nutrients for the next period of “fasting” (aka, dieting). This may result in feeling uncomfortably full, along with guilt and shame.

Restriction

Having a history of restriction– in the form of diets or “lifestyle plans” – can lead to The Last Supper Mentality, a phenomenon where you eat a lot of food (binge) because your body feels like another diet is around the corner.

It’s common for binges it occur before starting a diet, since your body knows it’s the last opportunity you’ll allow yourself to eat what you crave.

Restriction can be physical or mental. Physical restriction looks like actually limiting your access to certain foods (i.e not keeping ice cream, cookies, chips, in the house because they are off limits)/

Mental restriction, often a remnant that lingers even when lifting physical restriction, it when you give yourself access to all foods, but you place certain stipulations or rules around eating that food (i.e I can have ice cream in the house but I’m only allowed to have a single spoonful).

Both physical and mental restriction can result in the desire to rebel, resulting in a binge.

Getting Too Hungry

Diet culture promotes this idea that it’s a good thing to get as hungry as possible, but this isn’t true. If you wait until you’re ravenous to start eating, it’s more likely– almost guaranteed– you’ll overeat and become too full.

The way hunger and fullness works can be visualized by imagining a pendulum; If you pull the pendulum too far in the direction of hunger, it’s your body’s natural compensatory response to swing equally in the opposite direction, landing you in a state of being too full.

Plus, when you’re so hungry, it’s common to eat quickly in order to satisfy that feeling. Eating rapidly can lead you to miss your fullness cues and eat past comfortable fullness.

Difficulty Identifying Fullness Cues

If you’ve been outsourcing your eating decisions to exterior metrics – calorie tracking apps, diets, and other rules– it’s likely that you’re out of practice connecting with your body’s cues. This can result in overeating or binging because you’re not able to decipher your body’s signals, so you don’t know how to respond accordingly.

Food Tastes Too Good to Stop

Sometimes, when we’re eating, the experience can be so pleasurable that we don’t want it to end. Even when your body signals to you that you’re full, it can be hard to put the fork down because you’re enjoying the tastes and textures so much.

This situation, coined “The Sadness of Saying Enough,” by Elyse Resch, presents two options. The first option is to continue eating, because you don’t want to experience the sadness of stopping. The second option is to stop when you reach comfortable fullness, feel the momentary sadness, and let it pass.

In either scenario, you’ll have to go through some degree of discomfort. In the first scenario, the discomfort of overeating will likely last the rest of the day, and maybe even into the next morning, in the case of a food hangover. But, in the second scenario, the discomfort of feeling the sadness that comes with stopping, will likely only last a few minutes before passing.

If you’re not practiced at sitting with the sadness that comes with stopping, it’s likely that you’ll continuously choose option 1; eating past comfortable fullness or binge eating.

Emotional Eating

When we want to continue eating, but we’re no longer hungry, we have to ask ourselves, ”what other need am I trying to get met through this food?” There is nothing wrong with emotional eating– food is inherently emotional. But, if we try to use food as our sole coping tool, we’ll likely end up overeating as there are many needs– connection, novelty, intellectual stimulation– that food can’t fulfill on it’s own.

Clean Plate Club

If your parents ever told you to be part of the “Clean Plate Club” at dinner when you couldn’t finish a meal, this could cause overeating later in life. Growing up in a household that enforced this rule can result in a betrayal of our bodies’ fullness cues. Trying to reduce food waste is a great goal, but it can lead to disconnection with body cues resulting in eating past comfortable fullness.

Want to learn how to address each of the above issues leading to binge eating? Click here to grab my workshop, Overcoming Overeating.

Big thanks to my intern, Diana, for help writing this blog post!

The post Why Do I Struggle With Binge Eating? appeared first on Leah Kern RD.

What is Weight Cycling?

leahk — Tue, 05 Nov 2024 16:24:43 +0000

What is Weight Cycling?

Weight cycling refers to the repeated gaining and losing of weight, usually connected to chronic dieting. It is also known as “yo-yo dieting” and there are several associated risk factors

Why does Weight Cycling Happen?

Weight cycling is often due to restrictive diets that cause short term weight loss, followed by eventual weight regain once the diet is over. Typically, with weight cycling, folks regain more weight than they initially lost.

Strict diets can feel unsatisfying because you’re depriving yourself of certain foods. This lack of fulfillment can cause binges once the diet has ended in order to satisfy the craving, which contributes to weight regain.

Moreover, our bodies are wired to maintain a certain set-point range. Dropping below this range through dieting signals danger to the brain, and the body’s natural instinct is to restore to its homeostatic point.

Once the weight is back on, it’s common to turn to another diet to attempt weight loss once again. Thus, the cycle of dieting and weight fluctuation continues.

Who is Affected by Weight Cycling?

Weight cycling is estimated to impact 20-35% of men and 20-55% of women.

This phenomenon impacts people of all body types, not just folks in larger bodies. While adults are primarily affected, the prevalence of weight cycling in younger generations has increased, likely due to the rise of diet culture promotion on social media.

How Does Weight Cycling Impact Physical Health?

Weight cycling is linked to a variety of cardiovascular issues because of the strain fluctuating weight has on the heart. Rapid fluctuations in body weight damage blood vessels as they attempt to keep up with the sudden changes, increasing the risk for hypertension, cardiovascular disease, and chronic inflammation.

Moreover, rapid weight loss can lead to muscle catabolism– the breakdown of muscle tissue for energy in times of calorie deficit. The heart is a muscle, which means it’s also subject to atrophy in this catabolic state.

Not only does weight cycling lead to cardiovascular damage, but it’s also an independent risk factor for diabetes. The quick shifts in body weight are difficult for hormones– like insulin– to keep up with, in turn negatively impacting metabolic processes. This can lead to insulin resistance, poor blood sugar control, and if left unchecked, diabetes.

In addition, periods of binge eating– connected to weight cycling– result in massive fluctuations of glucose in the bloodstream. It can be difficult for our insulin to handle these big influxes of carbs, which is another reason why weight cycling leads to worse blood sugar control.

How Does Weight Cycling Impact One’s Mental Health?

Weight cycling also has negative impacts on one’s mental health, connected to the mainstream diet culture messaging that idolizes thin bodies.

Those who experience weight cycling are more likely to have a negative body image and view their inability to keep the weight off as a moral failing.

Plus, receiving compliments from friends or family when you have lost weight makes it that much more painful when you inevitably regain the weight. This reinforces the idea that being in a larger body is less desirable than a smaller body (which of course, isn’t true).

It’s no wonder that people who have engaged in weight cycling have higher rates of depression and anxiety. It can be discouraging and frustrating to continue to regain weight after working so hard to try and lose it. This mentality traps you in the diet culture of weight-cycling while being detrimental to your physical and mental health.

How to Stop Weight Cylcing

Intuitive eating is the answer to end weight cycling. It features 10 principles focusing on rejecting diet culture and embracing your body, and is strongly associated with positive physical and mental health outcomes.

Research shows that Intuitive eating leads to better blood sugar control, decreased risk for cardiovascular disease, and higher rates of body satisfaction.

Intuitive eating teaches you to listen to your hunger cues and honor your cravings, leading to reduced binges and increased body cue connection. IE also helps you maintain a stable weight– your set weight which is associated with better health outcomes compared to weight cycling.

Intuitive eating is a path out of the harmful binge/ restrict, weight loss/ weight re-gain cycle that diets typically cause.

Ready to break free from diet culture and reshape your relationship with food in a way that best supports your health? Take the first steps by downloading our free Intuitive Eating Starter Pack here. Download my FREE Intuitive Eating Starter Pack here.

Big thanks to my intern, Diana, for help writting this blog post!

The post What is Weight Cycling? appeared first on Leah Kern RD.

Diets Don’t Work: Debunking 5 Trending Diet Culture Fads

leahk — Thu, 24 Oct 2024 19:24:11 +0000

Todays blogpost featuring diet culture fads is written by my intern, Diana. She’ll take you through the five most prevalent diet culture trends on social media at the moment. The goal of this exploration is to delve into these trends to examine what the fad is, pinpoint its target audience, and determine if they’re bogus.

Take it away Diana!

Introduction

Diet culture has existed for hundreds of years and it continues to shapeshift, taking the form of many “fads,”

Social media has become a major vector for the spread of diet culture ideology through influencers, targeted ads, and paid promotions. It’s easy to get sucked down the rabbit hole of comparing yourself to others online, and tempting to subscribe to what’s being advertised, even if you know on some level that diet’s don’t work.

In this blog, we’ll explore five current, trending diet culture fads seen on social media.

1. The Carnivore Diet

What is it?

This diet features a high consumption of fats and proteins and low carbohydrate intake. People on this diet often eat large amounts of meat and fish while avoiding fruits, vegetables, and grains. It is quite restrictive, aiming to limit sugar and carb intake to initiate ketosis. For some, it stems from the desire to reconnect with the way our ancestors ate and the belief that high carbohydrate diets are the reason for chronic disease in our modern society.

Who is the target audience?

This diet is often being promoted by fitness influencers on social media as a way to increase their protein intake.The target audience seems to be people who workout often and are seeking a lifestyle change to improve their progress at the gym. On social media, it seems that men and women in their twenties seem to be interacting with this diet the most.

Is it bogus or not?

This diet lacks fiber and micronutrients found in fruits, vegetables, and grains. Plus, since it limits carbohydrates, it does not appropriately fuel your brain. Diets that eliminate entire food groups, like this one, often result in binge eating due to the nature of restriction and deprivation.

Our ancestors did eat meat, but they were also foragers who ate berries and plants to create a well rounded diet. Moreover, our ancestors had to spend most of their waking hours acquiring and digesting food. Whereas our modern food system allows us access to quick energy (such as from carbs) which frees up more time for us to focus on other pursuits.

Overall, the carnivore diet is unsustainable and ultimately not necessary to gain more strength at the gym. Plus, as an intuitive eater, lifting more weight will naturally prompt your body to crave more protein from both plant and animal sources– it’s not something you have to micromanage.

2.Healthifying “bad foods”

What is it?

Have you ever seen someone post a video about how delicious avocado brownies are? How about ice cream made of cottage cheese? This trend of “healthifying” foods that are perceived as “bad” is common among lifestyle influencers on social media. They post recipes for “treats,” such as cake, cookies, fudge etc, but substitute ingredients to reduce the amount of sugar, increase protein, and/or reduce fat. Painting the “healthified” version of conventionally decadent foods as morally superior is a hallmark of this diet fad.

Who is the target audience?

On social media, it is often female fitness influences who post these recipes. They typically describe how tasty the modified recipe is and how it is helping them achieve their macronutrient goals. It seems that the target audience is other women who attend the gym often or may be looking to lose weight. However, this fad impacts other demographics who are trying to be “good” when it comes to eating. (Spoiler alert: healthifying foods does not make you “good.”)

Is it bogus or not?

If you truly enjoy eating chocolate mousse made with tofu, that is completely okay. Theres a difference between choosing a “helathified” option because you genuinely enjoy it versus choosing it because you feel like you have to in order to be “good” – intention is everything in these situations.

Let’s be honest, healthified recipes are often not as satisfying as the real thing. This is a slippery slope and may lead to binging later to fulfill your craving. When you want a certain food, give yourself permission to eat that food. Desiring decadent food is not immoral. If you find yourself feeling anxious about eating play foods unless they are “healthified” this may be a sign of disordered eating.

This graphic captures what can happen when we try to substitute our actual craving for a “healthified” alternative– we can end up eating more food than we would have if we just honored our craving in the first place.

3. Bone Broth

What is it?

Bone broth is a savory liquid made from boiling animal bones with connective tissue, meat, and vegetables in water. It’s known for being a good source of protein and collagen. On social media, it has been popularized by content creators who drink it multiple times a day to promote gut health. These influencers claim that it improves their acne, boosts energy levels, and reduces sugar cravings. The Bone Broth Diet exists as well– while on this diet, someone may be consuming up to six cups of bone broth a day.

Who is the target audience?

Bone broth has been promoted by everyone from celebrities to college students. Gwenyth Paltrow famously discussed what she eats in a day, saying that bone broth is often her entire lunch. There’s also “bone broth girl” on TikTok, a college student who posted videos of her highly rigorous daily routine with little sleep and food, but plenty of bone broth.

Both of these individuals are promoting bone broth as a substantial meal and essential part of their diet, but it is not accessible for everyone. Bone broth is relatively expensive and since it is not very energy-dense, it’s not a realistic staple for the average American. Therefore, the bone broth fad is mostly targeted at communities that can afford it, or high income households.

Is it bogus or not?

Bone broth does have various benefits.The high amount of collagen supports bone health, and the gelatin maintains gut health by strengthening the intestinal wall. However, the benefits of bone broth are often way over sensationalized by the media– there is no one magic food that will cure your health or give you your dream body.

Bone broth should not be used as a meal substitute because it does not have enough calories to be a sustaining and fulfilling meal. Sure, it can be an addition to a meal if you enjoy the taste, but it is not necessary to drink in order to meet your nutrient needs.

When it comes to nutrition, the most important consideration is adequacy. It doesn’t matter how much bone broth or “superfoods” you’re consuming, if you’re not eating enough to meet your body’s energetic needs, your body will be stressed and unable to reap the nutritional benefits from that food.

All the fuss around bone broth could lead to a situation where a lower-income person is spending their money on this low-calorie liquid instead of prioritizing groceries that will help to meet their overall energy requirements.

There are many other foods that are also high in collagen, including citrus fruits, chicken, and eggs. Plus, you can work on your gut health without participating in these types of fads by doing things like addressing stress, getting enough sleep, staying hydrated, and adding fermented foods to your diet.

4. Exclusively eating “whole foods”

What is it?

Diets such as Whole-30 or Paleo feature consumption of solely “unprocessed” foods. These foods include meat, fish, seeds, nuts, etc. On social media, health influencers promote eating only whole foods to lose fat and “slim down”.

Influencers pedaling diets like Whole-30 and Paleo are often misunderstanding what processed food is. A processed food is one that has been manipulated in some way from its original state. For example, olive oil is a processed food because the oil had to be extracted from the plant. In an extreme form, eating whole foods can lead to a condition called Orthorexia, which is an unhealthy obsession with health.

Who is the target audience?

Similar to the carnivore diet, this way of eating is often posted by young fitness influencers. These folks claim it reduces inflammation, helps them lose fat, and relieves gastrointestinal issues. It is boosted to other young, health-minded individuals who may be trying to lose weight.

Once again, the target is upper class communities who have the time, money, access, and resources to prepare “whole foods.” Many families who work full time rely on processed foods to allow them to quickly put food on the table. Plus, the popularization of processing foods has allowed us to have increased variety and options in our diets, which is beneficial for meeting our nutritional needs.

Is it bogus or not?

Trying to eat only unprocessed foods in our modern day society is restrictive and expensive. Restriction of “processed foods” leads to preoccupation with those foods and eventual binging, keeping you stuck on the binge/ restrict rollercoaster.

Plus, limiting yourself to only “whole” foods can lead to unsatisfying eating experiences. Lack of fulfillment when eating is yet another factor that can lead to eventual overeating or binging.

This diet is also likely to be unsustainable due to the many situations where eating whole foods only isn’t accessible. It requires people to dedicate more time and money to the way they eat, which is unattainable for so many people. Overall, having processed foods is a reality of 21st century food systems, one that enables us to efficiently prepare meals, store foods in our pantries, and enjoy variety. You know what’s far more unhealthy than eating processed foods? Having a disordered relationship with food.

5. Greens Powders

What is it?

Green powders are powdered greens that are supposed to be taken each day as a dietary supplement. They claim to reduce bloating, improve gut health, and increase energy. On social media, influencers speak about consuming these powders as a substitute for their daily greens. They are highly marketed and seen everywhere on Tiktok, making it difficult to know if the content is sponsored.

Who is the target audience?

Female fitness and lifestyle influencers promote these green powders in their videos. Young girls are the audience of these videos, which creates a belief that they, too, need this powder in order to look a certain way.

This targeted content capitalizes on the fear of naive consumers, making them think something essential is missing from their diet. In addition, green powders are expensive, so these ads are aimed at consumers with the financial privlege to afford subscriptions to these types of supplements.

Is it bogus or not?

These green powders do cover some nutritional bases, such as providing probiotics, fiber, and vegetable powder. However, one serving of the powder has such low doses of these ingredients that it makes more sense to spend your money on actual food to get your nutrients.

Eating a variety of foods will provide you with that important nutritional foundation, and it’s cheaper too! Having a meal is the best way to give yourself energy to kickstart your day. You do not need the latest viral health trend in order to be a healthy person, no matter how much you see it being promoted.

Key Takeaways

Each of these diet culture trends are prevalent on social media, and it’s likely that at least one of them has appeared on your feed. In the end, no matter how much these fads are promoted, they will come and go as the diet industry evolves.

Instead of investing in a trend and following someone else’s advice, it is valuable to block out the noise and focus on you. Getting to know your body and understanding how to best support your own health is something that lasts a lifetime. Putting your time, money, and resources towards learning your body’s signals is more rewarding than anything diet culture can offer you.

Want to jumpstart your Intuitive Eating Journey? Download my FREE Intuitive Eating Starter Pack here.

The post Diets Don’t Work: Debunking 5 Trending Diet Culture Fads appeared first on Leah Kern RD.

Meet The Intern: Diana Williams

leahk — Tue, 24 Sep 2024 00:36:37 +0000

For the next few month’s, Diana will be interning at Leah Kern Nutrition to gain experience in the private practice world and to learn more about being an Intuitive Eating Dietitian.

During her time at LKN, Diana will be guest writing some blogposts and helping with other behind the scenes tasks.

We’re so excited to have you, Diana!

With out further ado, meet Diana.

Name, where you’re from, and where you’re currently going to school

My name is Diana Williams, I’m from Wellfleet, Massachusetts, and I am a junior at the University of Vermont studying Dietetics.

What inspired you to want to pursue a career path as a dietitian?

For most of my childhood, I struggled with mysterious digestive issues that were triggered by seemingly everything I ate. In high school, my stomach pain became so severe I went to see a gastroenterologist and she diagnosed me with Irritable Bowel Syndrome, or IBS. I was referred to a dietitian who helped me identify what was causing my intestinal pain. After three months, I discovered that my body is sensitive to Fructans, an oligosaccharide present in foods like apples, garlic, and onions. With that newfound knowledge came a sense of freedom from the unexplainable pain. The whole process fascinated me, and I decided I wanted to help others struggling with food as a Registered Dietitian.

How did you get interested in intuitive eating and HAES?

Dr. Lizzy Pope introduced me to intuitive eating and HAES during my freshman year at UVM, when I took Fundamentals of Nutrition with her. She discussed her experience being trained as a weight normative dietitian, and how she later realized that system was fatally flawed. Dr. Pope debunked a lot of nutrition facts I held as principles of being healthy, and that fascinated me. After that class, I realized that nutrition was much more nuanced than I originally thought, which captured my attention. As a junior dietetics student, I follow weight inclusive dietitians on social media and listen to other sources who prove diet culture wrong, like the Maintenance Phase podcast. During my work with Leah this semester, I hope to learn much more about what it’s like to teach clients about intuitive eating.

What do you see yourself doing in your future career as an RD?

As an RD, I can see myself working for a hospital or a private practice, helping people overcome their unique challenges around food. I want to work one-on-one with clients to get a sense of the barriers they face between them and a good relationship with food. I hope to help people see that food can be healing, even life changing. Specifically, I want to work with people who may have IBS or IBD to show them how to work with their bodies instead of against it.

What do you enjoy doing in your free time?

I enjoy being active by doing pilates or going for walks outdoors. Moving my body is a great form of stress relief and I find it very grounding. I also like reading, listening to music, and watching movies with my friends. Otherwise, I love exploring new places, and during long weekends you can find me roaming the streets of Montreal or trying out a new cafe.

What are some things that make your heart happy?

Swimming makes my heart happy, whether it’s in Lake Champlain, the ocean, a swimming hole, or a pond. It’s a great way to connect with nature and spend quality time with my loved ones. My cat, Melody, also brings me so much joy, even if it’s through pictures my parents send me.

Your favorite part about the anti-diet/ intuitive eating approach to nutrition?

My favorite part about the anti-diet approach to nutrition is how inclusive and welcoming it feels. Popular media can make it seem like what you eat and what you look like is everything there is to life. Food can feel constricting, challenging, and anxiety inducing. Intuitive eating seeks to find you in your body again by listening to its cravings and respecting hunger cues. It is accepting of all body types and gives everyone a chance to be their happiest and healthiest.

The post Meet The Intern: Diana Williams appeared first on Leah Kern RD.

I Never Would Have Given Myself Permission to Eat This Before…Real Life Intuitive Eating

leahk — Tue, 11 Jun 2024 19:58:21 +0000

Today’s blogpost is featuring a Real Life Intuitive Eating Moment (RLIE moment) from my intern, Laura. She’ ll be walking you through her internal dialogue when she recently decided to have an ice cream sandwich for dessert. The goal of sharing these RLIE moments is to help you see inside the mind of an intuitive eater.

When our food choices aren’t governed by rules and diets, we use our instincts, emotions, and logic to determine what to eat.

Take it away, Laura!

Last night after dinner I was having a bit of a sweet tooth. I knew that there were these mint oreo ice cream sandwiches in the freezer so I went and got one to enjoy because that’s what sounded good. I know that I’m about to start my period soon, and this is the usual time where I start craving chocolatey things.

During this particular week of the month I also tend to notice an increase in my appetite as well as some bloating— things that used to trigger me to restrict in the past. I know that this is a normal part of my cycle, and ice cream was what my body was telling me it wanted, so that’s what I ate. Sometimes you just need some comfort food.

Back in my disordered eating days, this would have gone a lot differently…

While eating my ice cream sandwich I reflected on past instances where I would’ve denied myself something like this because I was scared of how much sugar it contained. Sweets have always been my favorite type of food, so this was a constant battle I would have with myself. I had also already snacked on some chocolate earlier that day, which would have been driving my diet-culture mindset insane. In the past, I probably would have obsessed over that ice cream all night, and maybe opted for some fruit instead, which wouldn’t have satisfied me. I probably would have ended up snacking on various things I could find in the house later.

It was a nice realization that something that would’ve caused me so much panic in the past no longer has that power over me. I know that having a big sweet tooth one day won’t hurt me, but I know that past habits of restricting after days like these will. I don’t need to feel guilty about allowing myself to eat something that was going to make me happy at that moment. Enjoying good food is a wonderful thing.

It’s so important to listen to your body’s cravings! Just because you already ate something sugary today doesn’t mean you can’t eat something sugary later. Sure, it might not be the most nutrient-dense food but eating is also about the satisfaction factor, and that ice cream definitely hit the spot.

The post I Never Would Have Given Myself Permission to Eat This Before…Real Life Intuitive Eating appeared first on Leah Kern RD.

Intuitive Eating 10 Principles

leahk — Fri, 31 May 2024 13:24:41 +0000

10 Principles of Intuitive Eating

So you’ve heard about this non-diet framework called Intuitive Eating and you’re looking for a quick overview on the 10 principles.

I got you.

In this blog post, I’m outlining a summary of the 10 principles of intuitive eating. Let’s dive in

Intuitive Eating Principle 1: Reject the Diet Mentality

It’s time to get angry at that voice in the back of your head that is constantly focused on losing weight and making you feel like a failure.

To begin your intuitive eating journey and make peace with food, you have to start by getting rid of the physical tools of dieting– diet books, articles, apps, scales, and anything that has given you false hope to continue this cycle of self-hatred.

Once you remove these physical tools, you’ll likely be left with lingering remnants of diet mentality in the form of rules, beliefs, and automatic thoughts– stay tuned for principle #4 to help with this.

Rejecting the diet mentality is the first step is to set yourself free because you cannot connect with what your body needs until you unsubscribe from all the exterior rules and metrics that you’ve internalized over the years.

Intuitive Eating Principle 2: Honor Your Hunger

No one else can tell you when to eat, how much to eat, or what to eat because the truth is, everyone’s body is different. Your body will tell you when it’s hungry through internal sensations such as stomach growling, headaches, or even things like lack of focus or irritability.

Diet culture often leads us to ignore these signs because “it’s not time to eat,” we don’t have enough “allotted” calories/ points left in the day, or we feel like we “shouldn’t” be hungry because we just ate an hour ago. But when we ignore our hunger, we trigger our body’s natural compensatory urge to overeat or binge from a place of protecting us from the perceived threat of starvation.

This keeps us stuck in an exhausting cycle of binging and restricting; stress and shame. When we honor our own biological signals, we start the process of rebuilding trust with our bodies, which is a crucial aspect of intuitive eating.

Intuitive Eating Principle 3: Make Peace with Food

A central part of intuitive eating is giving yourself unconditional permission to eat the foods you truly want. Labeling certain foods as “forbidden” or “bad” puts you in a deprivation mindset, which can eventually lead to intense cravings and binges.

When we make certain foods “off-limits,” we tend to crave them even more due to the “forbidden fruit” phenomenon. It’s true that cake has objectively different nutritional value than broccoli, but these foods are morally equal. You are not “bad” for eating cake or “good” for eating broccoli.

It’s helpful to keep a supply of all foods you enjoy and soon enough, through a process called habituation, foods you once feared will no longer hold the same power. Most importantly, food is not the enemy.

Intuitive Eating Principle 4: Challenge the Food Police

“The food police” are those internal voices that monitor whether or not you’re following diet culture’s harmful rules. A critical step in becoming an intuitive eater is rejecting these voices, and challenging the rules that have caused so much unwarranted guilt.

This principle involves bringing awareness to negative self-talk surrounding food and replacing these statements with more supportive reframes. Rewiring your mind in this way will help you to address the lingering mental restriction that we talked about in the first principle, Rejecting The Diet Mentality.

Intuitive Eating Principle 5: Discover the Satisfaction Factor

Diet culture removs us from the inherent pleasure of eating. Discovering the satisfaction factor is about choosing what you actually desire as opposed to what you feel like you “should” eat to be “good.”

When we ignore our preferences, we can end up feeling physically full without feeling fulfilled by the meal. This lack of satisfaction can lead us to be fixated on food, on the prowl for something to fill the void left by the lackluster eating experience.

Prioritizing satisfaction can have surprising benefits beyond pleasure such as increased nutrient absorption and decreased binges. Remember, when possible, you should feel satisfied after meals, not deprived of what you really want.

Intuitive Eating Principle 6: Feel Your Fullness

When dieting and restricting, it can be difficult to stop when we get full because our brains worry that restriction is always looming around the corner. Overtime, when you practice consistently honoring your cues, your body will re-learn to trust that you aren’t going to start another diet.

Fullness cues can sometimes become difficult to recognize after long periods of disordered eating, but with close attention and practice, these cues can become second nature again.

Something such as pausing in the middle of mealtime can be a helpful tip to assess where you’re at in terms of fullness. It’s a learning process, but it is possible to become one of those people who can easily stop when full.

Intuitive Eating Principle 7: Cope with Your Emotions with Kindness

If you struggle with emotional eating or feeling a loss of control around food, being patient with yourself and mindful of your triggers can help you cope. Sometimes, experiencing emotions such as anger, sadness, or even boredom can cause us to turn to food as a distraction.

If you find yourself reaching for food in times of distress, ask yourself: “am I biologically hungry?” If the answer is no, this doesn’t mean that you’re not allowed to eat– remember, there are no rules. There is nothing wrong with using food to soothe emotions, however if it’s your only tool, you’ll likely end up uncomfortably full.

Try taking a moment to consider the root of your emotions rather than using food as a temporary band-aid for a deeper issue.What do you really need? Connection? Consider calling a friend while having your bowl of ice cream. Intellectual stimulation? Put on a documentary while eating your snack.

Most importantly, be kind to yourself if overeating happens– this doesn’t mean you should restrict yourself later, move on with compassion and patience for yourself.

8. Respect Your Body

This principle emphasizes the importance of accepting your body’s natural shape and size rather than striving for an ideal. Just like humans can be a range of heights and shoe sizes, we also naturally have a range of body weights and pant sizes.

Diet culture doesn’t want you to know this, but body diversity is inherent in the human species. Instead of setting yourself up for failure by expecting your body to conform to unrealistic standards, this principle is about shifting into self-respect.

This process of body acceptance can come with grieving the fantasy of finally achieving the idealized body that diet culture promised you if you just “worked hard enough.” We can hold that grief AND work on caring for our here and now body through personal hygiene, compassionate self-talk, regular medical visits, and other forms of self-care.

Your body works hard everyday to keep you alive; it’s been on your team all these years.

Intuitive Eating Principle 9: Movement – Feel the Difference

The best form of exercise is movement that is enjoyable for YOU! This principle is about shifting your focus from moving your body to burn calories, to moving your body to feel good.

Going to the gym or doing intense workouts isn’t for everyone– There are a variety of ways to move your body such as going for walks, gardening, cooking, dancing, or doing yoga that can be fun and sustainable if something more intense isn’t your thing.

Our brains are wired to avoid pain and seek pleasure; when exercise is framed as a punishment, our brains will always find a way to avoid it; when it’s about feeling joyful, our bodies will naturally find ways to seek it out.

Most of all, movement isn’t a tool for weight loss, it’s a tool for shifting how you feel in your body and mind.

10. Honor Your Health – Gentle Nutrition

People often think that intuitive eating has nothing to do with nutrition, but that’s not true. Gentle nutrition is about eating from a place of self care, not self control; using nutrition as a tool for how you want to feel as opposed to a tool for manipulating body size.

Afterall, the food we eat doesn’t impact our body size as much as we’ve been led to believe. We can use objective nutrition science to make eating decisions that are aligned with how we want to feel in our body, while still honoring our preferences and incorporating satisfaction.

Instead of thinking in terms of what you can restrict, try asking yourself, “what can I ADD to this meal to optimize it?” The key is to avoid falling into the trap of optimizing everything. You’ll be just fine if you don’t have nutrient-dense foods with every meal or snack.

Conclusion:

Intuitive Eating is a powerful framework that can lead you to a life where you feel connected to your body and in control around food. These 10 principles are the backbone of the framework; implementation is the next step. You can download my free Intuitive Eating Starter Pack to jumpstart your journey.

Ready to dive headfirst into becoming an intuitive eater so you can experience food freedom and body peace for the rest of your life? If you just read this whole blog post and you’re craving more, I’d love to invite you to enroll in my self-paced, online course, The Return.

A special thanks to my incredible intern, Laura, for her help writing this blog post!

The post Intuitive Eating 10 Principles appeared first on Leah Kern RD.

Smoking Weed and Intuitive Eating: Here’s What You Need to Know

leahk — Wed, 17 Apr 2024 21:02:26 +0000

Thanks so my fabulous intern, Laura, for writing this post on smoking weed and intuitive eating!!

Take it away, Laura.

Why do I feel out of control around food when using cannabis?

First of all, you are not alone!

Being high is a huge sensory experience, so it’s common for a lot of people to feel this way. Heightened sensations make certain feelings more pleasurable while high, and eating is definitely one of them! Whether it be the taste, texture, or overall enjoyment of food, it’s easy to get carried away and eat more than you intended while in this state.

Certain habits may also contribute to this “out of control” feeling around food while high. Some people may use getting high as permission to eat their favorite foods. Maybe you designate eating these foods for only when you’re high, or maybe you restrict yourself earlier in the day to “save up” for indulging later.

Restricting habits like these are notorious for causing binging later on. You should allow yourself to eat your favorite foods whether you’re using cannabis or not. Saving them strictly for when you’re high can put your body in a scarcity mindset, which will cause you to eat more than you intended because you are tricking your mind into thinking that these foods won’t be available later. Combining this with being in an altered state can make it very difficult to tune into hunger and fullness cues.

How can I tune into my body’s hunger cues while high?

Because being high is such an overall sensory experience, bodily sensations such as hunger can become difficult to recognize. There are however things you can do to check in with yourself in times like these.

If you find yourself having the munchies, a good tip is to pause and connect with your body. Are you consciously eating right now? Are you enjoying what you’re eating? Questions like these tend to help you recognize your hunger. Sometimes you may not even be enjoying the texture or taste of the food. Sometimes you’re unconsciously eating to distract from other things.

If you find that after you ask yourself these things you’re still feeling hungry, you are allowed to keep eating!

If not, other fun sensory experiences may be what you’re looking for! Things such as dancing, listening to music, massages and smelling aromas such as candles while high offer a similar pleasure as eating does in this heightened state.

Should I avoid eating if I feel hungry while high to try and prevent a binge?

No!

Eating while high is a very pleasurable experience for a lot of people. If you enjoy eating while high, do it! What’s most important is to be mindful of how you’re feeling along the way. If you’re worried about feeling overfull after snacking, maybe opt for less energy dense foods such as popcorn or fruit. You could also plan to eat before you get high so you’re not in an ‘overly-hungry’ state when it’s harder to sense your fullness.

How can I show compassion to myself after binging while high?

Overeating can cause a lot of physical discomfort along with guilt. Rather than beating yourself up over it, it is far more rewarding to show yourself kindness.

At times, discomfort from overeating can last hours. Something that may help is a hot bath. This is very soothing if you’re feeling bloated, and is overall relaxing if you’re stressing over a binge. Sipping on water can be quite soothing as well.

One thing you absolutely should NOT do is restrict yourself the day after. This will only cause the cycle to repeat again.

How can I navigate the social pressures of eating while high?

Say you’re using cannabis with a group of friends and they decide to indulge in some snacking. Maybe you’re not hungry or simply don’t enjoy eating while high. Despite this, you feel pressured to eat. What do you do?

First, it’s important to remember that you are an individual and you don’t have to do something just because everyone else is. It’s totally okay to be honest with your friends and tell them if you aren’t in the mood to eat. If they begin to pressure you more, it’s likely that they might be struggling with their relationship with food themselves. Someone secure in their relationship with food is not going to care if other people are eating with them or not.

Being an intuitive eater means eating in alignment with your body’s cues, not others. If people are upset with your decision to eat or not to eat, that has all to do with them, not you.

Want to learn more about navigating eating while high? Purchase the Cannabis and Intuitive Eating Workshop here.

The post Smoking Weed and Intuitive Eating: Here’s What You Need to Know appeared first on Leah Kern RD.

Oprah’s Ozempic Special — A Non-Diet Dietitian’s Perspective

leahk — Mon, 01 Apr 2024 20:21:39 +0000

Introduction

The other day, two of my best friends texted me to say that Oprah was doing a special on weight loss medications. I figured the special would bring up questions for people, so I watched it and I’m giving you a breakdown from my perspective as a registered dietitian, certified intuitive eating counselor, and weight-inclusive provider.

Trigger warning, the special used lots of weight-normative language and repeatedly pathologized fat bodies, calling obesity a “disease.” I will be unpacking these aspects of the special and if that would be triggering for you, perhaps this is a blog post that you skip or come back to at a different point in your journey.

Note, I recognize that I hold several unearned privileges as a cis gender, white, heterosexual woman in a straight sized body. I continuously participate in supervision with folks who hold different identities than me in order to expand my perspective, but I am also aware that I might not always get it right. This breakdown on weight loss drugs is me trying my best while also acknowledging that I’m sure I won’t be able to capture all aspects of this conversation.

The special opens up with a montage of clips of different people sharing pieces of their personal struggles with food and weight.

Then Oprah comes on screen and shares about her own lifelong struggle with food and weight, she says, “For 25 years making fun of my weight was a national sport.”

Throughout the intro to the special, she reiterates over and over again that her hope is for people to stop being shamed for how they chose or don’t choose to lose weight.

We’ll come back to this in a little bit. Let’s dive into the guests featured in the special.

Oprah’s First Guest

The first person Oprah has out on stage with her is a woman who has lost a significant amount of weight from weight loss injections. They flash to a montage showing before and after pictures, and the change is quite dramatic. Then the woman shares about her history of being fat shamed as early as 5th grade. She talks about feeling alone her whole life so food became her best friend, and then goes on to share how she turned to food after her Dad passed away and after dealing with several stressors in her life such as Covid, marital issues, and having a newborn. At one point, the woman became emotional, reflecting on how she was so ashamed of her body that she didn’t like taking her kids out in public, had no friends, and avoided going to the doctor because she felt so much shame.This woman shared that her labs were terrible and she was diagnosed with diabetes.

Then Oprah asks about her labs now, that she’s lost all this weight. The woman proudly shared that her labs are all normal now. She also reflects on how she’s treated like a completely different human being after losing the weight. “People are friendlier, they are nicer to my children,” she says.

Correlation Doesn’t Equal Causation

The way the story is presented, it seems like the reason this woman’s health improved is because she lost weight. But just because her weight loss was correlated with changes in her mental and physical health status, doesn’t mean that we can say that the weight lost was the CAUSE of these changes.

In fact, there are many pieces of this woman’s story that clearly point to other factors that were more than likely contributing to her health status before going on ozempic beyond her weight in and of itself.

Research shows that experiencing chronic weight stigma– aka feeling shame for your weight– is a greater risk factor for our health compared to the food we eat. This is because chronic shame leads to chronic stress in the body which increases allostatic load leading to widespread physiological disregulation. High allostatic load is well-known to lead to worse health outcomes such as irregular labs and chronic illnesses such as diabetes (recall this woman had irregular labs and diabetes).

Another factor that can lead to negative health outcomes that is not related to weight in and of itself is medical weight stigma. If people have negative experiences with medical providers– ie being shamed or berated for their weight– they are more likely to avoid doctors appointments. Avoiding medical visits can lead to poor health outcomes. Folks who avoid medical visits can end up with more serious progressions of disease states that could have otherwise been prevented with early intervention and screening from regular check ups. This woman clearly stated that she would avoid the doctor due to the shame of what they might say about her body.

Social and community context is one of the social determinants of health. The Social determinants of health (SDOH) are a group of social conditions that make up almost 50% of the overall factors that contribute to your health.

Your social environment is the type of support system you have to help you work through some of the stressful times that might come up in your life. If you don’t have a good community to support you, you may not be able to mediate stressful events and this can negatively impact your health.

A great example illustrating the true impact of social and community context on health outcomes comes from a well-known epidemiological study called “the Roseto effect.” In this study, a community of Italian immigrants were curiously found to have very low incidences of heart disease despite having diets that were very high in foods that we normally associate with higher rates of heart disease (meat, lard, alcohol). Researchers studied this community and found that this group of people was extremely close knit, having really strong cohesion and the community acted as a strong support system. It was determined that these close social relationships were what lead to these low rates of heart disease in the community (PBS). Many people would likely be surprised to learn that community context can actually have a greater impact on health than one’s diet. There have now been various other epidemiological studies with identical findings: social and community ties is an incredibly strong predictor for health outcomes.

In the context of the first guest on stage on Oprah’s special, she shared that she was so embarrassed about her weight that she isolated herself socially. She said “I had no friends.” She also mentions not wanting to leave the house. This woman’s lack of strong social ties likely contributed to her negative health outcomes (labs, diabetes).

She also talks about how people were friendlier to her after losing weight. Though this might not seem like much, these little interactions with people in everyday life can positively impact our mental and physical health, contributing to a more positive social environment.

It’s not fair that people noticed her less or were rude to her when she was in a bigger body, but her larger body wasn’t never the problem…

The problem is our weight-bias, fatphobic society that values people differently based on the size, shape, color, and/ or ability of their body.

Finally, this woman shares that she’s been struggling with her weight since she was a young child. She speaks about trying to lose weight several times in the past, only to gain it all back. This phenomenon of losing and gaining, losing and gaining is very common and it’s called weight cycling. The research clearly shows that weight cycling is an independent risk factor for diabetes along with other chronic illnesses. This means that it’s likely that this woman started experiencing negative health outcomes not because of her weight itself, but because of her history of weight cycling.

So to recap, though this woman lost a bunch of weight from the GLP-1 inhibitor injections, a bunch of other things changed in her life too:

She gained thin-privilege therefore was no longer experiencing chronic societal weight stigma
She no longer felt shame about going to the doctor and likely stopped avoiding regular medical appointments. (It’s possible that doctors also started taking her more seriously as a result of her being smaller as research shows this often happens).
Her social environment improved. She stopped self- isolating and started having more pleasant interactions with strangers in her daily life.

We cannot say that the weight loss in and of itself is the reason for her improved health outcomes, when various other things shifted in her life when she got smaller.

Correlation doesn’t equal causation. I have a podcast breaking this down even further if you’re interested, it’s called, “the real reasons being higher weight leads to negative health outcomes (it’s not the weight).”

To be very clear, I don’t blame this woman for pursuing intentional weight loss through injectables. It sounds like she’s endured several years of weight stigma, beratement from medical providers, weight cycling, and isolation because of her body size. As someone who holds unearned thin privilege, I can truly only imagine what it’s like to navigate the world with this kind of constant marginalization. It’s so unfair and this woman deserved better.

I also believe in body autonomy which means that all people have the right to make their own decisions about their body, including the decision to pursue intentional weight loss. But I can’t help but wonder… would this woman have been as compelled to pursue intentional weight loss if she wasn’t existing inside our culture of anti-fatness?

I agree with Oprah that we shouldn’t be shaming people for their choices, but what Oprah left out of the conversation is…

We shouldn’t be shaming people for having bodies that exist outside of the thin ideal. Body diversity is inherent in humans. And for those people thinking, “but what about their health! You can’t be saying people in much larger bodies are healthy!” We know that weight actually isn’t an indicator of health. There are people in small bodies with abnormal labs and chronic illnesses like diabetes. And there are people in larger bodies in perfect health.

In my own practice, I’ve worked with women with “normal” BMIs who have diabetes and I’ve also worked with women who are technically “obese” by BMI standards, yet they are in perfect health. Our weight isn’t linked to our health in the way diet culture has always led us to believe

The Featured Doctors’ Perspective

Oprah had several other guests on stage throughout the special. The next guest was a Doctor who has been studying “the disease of obesity” for nearly 2 decades. This is important to note because this person’s entire profession is built around pathologizing fat bodies.

He explains that when you lose weight, your body slows your metabolism down, to get you back to your previous weight. The body is built to maintain our weight. Some people have a higher weight set point. He goes on to use this metaphor saying Dieting is like holding your breath under water, you have to eventually come up for air and that means your weight coming back to where you previously were.

I completely agree with these statements! Our bodies do try and get us back to our set point weight range after losing weight. The body IS built to maintain our weight. Some people do have a higher weight set point! Dieting is like holding your breath under water! For a second there, I was really nodding along with this doctor. But where he lost me was when he was asserting that weight loss injectables like Ozempic would somehow be different…

If our bodies do everything in their power to keep us at our set point weight range, why would Ozempic be any different? Being on Ozempic, like dieting, would still be like holding your breath underwater… And as soon as someone gets off the drug, we see rebound weight gain, which continues to perpetuate the weight cycling, which we know is in and of itself a risk factor for poor health outcomes.

Oprah summarizes to the doctor on stage to make sure she’s understanding correctly. She stumbles through trying to explain what she is hearing: “so many people have the disease of obesity but everyone who is overweight doesn’t necessarily have the disease. If you don’t have the disease, you can lose weight and maintain it through diet and exercise, if you do, you’re going to end up regaining it.”

We know from extensive meta analysis done over the years that 95% of people who pursue intentional weight loss end up regianing all the weight (and often more) back within 5 years of losing it. Following Oprah’s logic, this would mean that 95% of people have “the disease of obesity” in my own story, I’ve attempted intentional weight loss only to gain more weight back. That would mean that, according to the logic Oprah and this doctor are presenting, I have the disease of obesity. Even though my bmi has been within the “normal” range my whole life.

That would also mean that every single client I’ve ever worked with “has the disease of obesity” since every client I’ve ever worked with has tried to maintain intentional weight loss without long term success.(note when I say success I mean maintaining long term wt loss while maintaining a healthy relationship with food/ without having disordered eating or an eating disorder).

Oprah says this line, “obesity is complex which is why it’s so wrong to be shaming people because you don’t understand the complexity of their situations.” Again, I agree with Oprah that we shouldn’t be shaming people for their weight… and I understand the sentiment of her saying that the reason we shouldn’t shame people is because we don’t understand the “complexity of their situation.” But I’d love to see us not demanding that someone has “a complex situation” in order to justify their weight.

Some folks live in larger bodies without health conditions or trauma or “complex” situations. Just like some folks live in tall bodies without justification other than genetics… body diversity exists in the human species, and we shouldn’t demand an explanation for why someone lives in a fat body, just like we likely wouldn’t demand an explanation for why someone lives in a thin body.

Another doctor comes up as Oprah’s next guest and states that, “the data support that you have to be on it for the rest of your life. When you go off it the “disease” comes right back.”

Aka the body desperately tries to restore it’s set point weight range after a period where food intake was threatened and therefore – as the brian perceives it– survival was threatened

I just thought it was interesting how this doctor explicitly said that the data shows that the weight comes right back after going off the medication.

Which brings up the question as to whether or not it’s safe to be on these drugs long term…

Before unpacking that piece, it’s important to note that after these two doctors left the stage, a message appeared on screen saying

“Both doctors disclose that they are involved with the makers of the medication and participate in paid consulting with them.”

This is, for obvious reasons, important to keep in mind as a conflict of interest.

Speaking of conflict of interest, Oprah stepped down from her position as a board member at WW and donated all her shares in the company specifically so she wouldn’t be seen as having any conflicts of interest for this special (since WW now uses weight loss injectables as part of their protocol). Though Oprah didn’t have that conflict of interest, there were other cases of conflicts of interest reflected through her guests, specifically these first two doctors who came on stage.

The Teenage Guest and Her Mother

Her next guest on stage was one of the most heart wrenching parts of the special for me to watch.It was a teenage girl and her mom, who together, reflected on the child’s long history with trying to lose weight. The mom says, “I took her to obesity clinics and weight loss camps but nothing worked long term.

Now before going any further I want to again be clear that I do not judge this mother. I can only imagine how scary it must have been for her to repeatedly hear from medical providers that her child would die early if they didn’t address her weight.This mother was clearly doing the best she could with the resources she had.

Speaking of resources, this teenager grew up in a small farm town in middle America. She had bariatric surgery at 13 and remembers constantly being told she was fat by peers and doctors.

Eventually she was prescribed a Semaglutide approved for kids called Victoza.

The family emphasized the financial strain of paying for this medication several times. Also, the mom shares that she struggled with her own weight her whole life as well. This clueless off that being in a bigger body was likely part of the genetic blueprint going on in this family.

Again, we can imagine that if this teenager was dealing with health issues, they could be related to other health determinants, not necessarily her weight…

Financial stability and social community context are 2 of the social determinants of health that specifically come to mind. We don’t know much about her family’s financial situation, but in telling the story of this teenager, they make a point to say that they lived in a small farm town in middle America, and they also say affording the medication wasn’t accessible for their family unless they could get it covered by insurance. These details suggest perhaps her family dealt with some stress regarding financial stability, but we don’t know for certain.

We can also reasonably assume that she dealt with some social isolation related to her body size, aka weight stigma. Which, again, is known to be a risk factor for negative health outcomes.These are just some examples of other factors that could’ve been going on to contribute to her health outcomes that are not her weight in and of itself.

What made this segment of the special so hard to watch is that the teenager was clearly so uncomfortable on stage– and I don’t blame her! Here she is on national television discussing her weight. Being a teenager is awkward and embarrassing enough on its own, and now add on top talking to Oprah Winfrey about your weight… I can only imagine how that felt for her. She was shifting awkwardly in her seat the whole time, truly seeming so nervous and uncomfortable, and again, I don’t blame her.

The teenage daughter reflects on how people treat her differently now that she’s lost weight. She was no longer afraid to try out for cheer and she made the squad, and she feels more noticed in general. Then Oprah added, “and I hear you’re going to the prom!!” in a very excited, sing-songey tone.

The Wrong Message

I am sure Oprah’s intentions were to cheer her on and hype her up, but the way this whole conversion landed for me was: A person in a fat body can’t be on the cheer squad and go to prom. One must lose weight in order to be deserving of those experiences. It was so heart wrenching to see Oprah promoting the idea that life starts when you’re smaller. Thats when you can play the sports you’ve always wanted to, go to prom, and do all the things…

This sends the message that one should put their life on hold until they lose weight. And unfortunately, for many people, that means putting your life on hold forever because as we know from the research, sustainable weight loss is very rarely attainable.

So many of my clients share this feeling of having put their lives on hold for some future moment where they have finally lost weight.I’ve worked with clients who have put off applying to dream jobs, going on certain trips, dating, having children…

Until they eventually realize through doing work on healing their relationship with food and body, that their life is NOW. That they can do the things that light them up now, in their current body.

And what happens as a result? They often start to feel happier and more fulfilled in their lives even without losing weight… but because they are actually living, doing the things they want each day, instead of waiting for the potential of future weight loss.

Again, I’m here for Oprah promoting confidence in young women, but I wish the message was that you can take up space and live your best, most unapologetic life in any body size. You don’t have to lose weight to attain confidence.

Keeping in Mind Oprah’s Lived-Experience

This whole special was put on Oprah, someone who has publicly battled her body for years. And again, I don’t blame her. I can only imagine the pressure Oprah felt as a person with multiple marginalized identities in the public eye during the heyday of diet culture. I could understand why she feels relieved to have found a weight loss injectable, as I imagine she feels relief that this is the answer to her lifelong struggles.

So we have to remember that though Oprah has no formal conflicts of interest to disclose in this special, her lived- experience greatly impacts the lens of the special. Of course Oprah is going to curate guests in support of the very weight loss drug that she has found relief from.

Lack of Airtime for Stories of Negative Side Effects

One thing I found interesting was that conveniently, all the guests Oprah invited on stage had positive experiences with the drug. Surely there are many people who could have come on and spoken about their negative experience on the drugs, but this was not included in the special which felt unbalanced.

Later they shared that 17% of patients discontinue medications because of side effects, mostly GI. I’d guess there are more people who experience negative side effects but try to endure through them because the desire for weight loss is so strong.

At one point, Oprah talks to an audience member who took the drugs then stopped because of severe nausea sending her to the ER. She shares how being on the medication was very hard for her and the side effects were scary.

Then, they pan to a doctor in the audience (who was previously up on stage as a guest), asking her what she has to say about that and she goes, “it’s about managing the side effects. They are mild to moderate and they’ve been overhyped….”

I found this moment incredibly frustrating. Here there was a woman bravely sharing her negative experience on the drug and this doctor sitting just a few feet away indirectly invalidated her experience by saying the side effects are “over-hyped” and you just need to figure out how to manage them….

Oh, then the doctor goes,” medicines have side effects”

This woman in the audience– a literal stone throw away– legit ended up in the ER from the meds… Medicines aren’t supposed to have side effects that land you in the hospital…

Also interesting how she wasn’t called up on stage to have as deep of a dive on her story/ background, and was given comparatively much less airtime compared ot the guests who had positive experiences on the drug.

The Question of Longterm Safety

Then Oprah has a conversation with both the doctors who were previously on stage about the long term side effects (and recall that both these doctors have disclosed their ties as paid consultants to the weight loss medication companies). They say people are worried about thyroid cancer, pancreatitis, gallbladder complications, but this has not been shown in human studies…

But if risk for these illnesses hasn’t been shown in human studies, then why has the FDA issued a box warning requiring that Ozempic clearly state the high risk of thyroid cancer associated with taking the medication?

And the other issue is that these medications haven’t been on the market that long, we don’t have long term data therefore we really can’t say for certain what the long term health effects are.

Closing Thoughts

In some ways, I could appreciate the way Oprah ended the special. She said…

“For people who feel happy and healthy in their life celebrating life in a bigger body and don’t want the medications– I say bless you!

For people who say diet and exercise is the only way to lose excess weight, I say bless you too.

For people who think this could be the relief, support, and freedom that you’ve been looking for your whole life, bless you too because there is space for all points of view.”

I like that she is emphasizing body autonomy and reiterating that we don’t need to judge others for their decisions about their body.But there are still some undertones of healthism in this closing statement.

What about people who aren’t healthy and never will be due to chronic illness or other circumstances? Why is it that people in bigger bodies need to be happy and healthy in order to get Oprah’s blessing?

Overall, I like that Oprah’s message throughout the special was to stop the shaming and blaming! It’s certainly true that our weight and our health are largely out of our immediate control, and therefore we shouldn’t blame ourselves. I think this is a great start coming from the traditional diet culture rhetoric which is all about personal responsibility.

Instead of her message of “let’s stop shaming and blaming ourselves and others for living in larger bodies … .now we have weight loss injectables to fix them!”

I wish the angle was geared more towards, “ lets stop shaming and blaming people for existing in larger bodies, period.”

The post Oprah’s Ozempic Special — A Non-Diet Dietitian’s Perspective appeared first on Leah Kern RD.

This Oatmeal Wasn’t What I Wanted… Real Life Intuitive Eating

leahk — Wed, 20 Mar 2024 03:14:58 +0000

We are officially 5 days away from my “instagram exit” date– which is also my birthday, March 25th. If you want to learn more about my decision to stop using IG as a marketing channel for my business, you can listen to this solo podcast episode or read the essay I wrote here.

As I’m about to exit the app, something I’ve been asking myself is: What are some of the things that my IG community enjoyed/ got the most value from when I was active on IG?

I heard from folks in my community over and over again that they loved it when I shared what I’d called, “real life intuitive eating moments.”

In these videos, I’d share my thought process behind choosing what to eat. I’d give the relevant background information on the situation including things like my hunger level, what I was craving, what foods I have on hand, how much time I had to cook, and what the rest of my day looked like/ how long I needed the food to sustain me for in the context of my schedule.

Then I’d share what meal or snack I decided on given all these factors.

Folks in my IG community shared that it was so helpful to see what intuitive eating looks like in practice. It wasn’t just theoretical tools, but it was an actual application of how it looks to use those tools in real time.

I really enjoyed recording real life IE moments and using them as teaching opportunities. You told me you loved watching them, I loved making them– it was a win win.

I’m currently in a very experimental season with my business as I play around with new marketing channels and new ways to serve you with valuable free content. I thought that bringing back real life IE moments would be a fun place to start.

When it comes to the format for sharing these RLIE moments (lets just abbreviate like that from now on), I thought about writing them out with accompanying pictures here, on the blog, and/or sharing them on Youtube… Or both?

I currently have a poll up on IG (I’m not gone yet) asking what people prefer, and as of now, it’s pretty much a tie, so I figured I’d start with both and see what sticks

So If you’re more of a Youtube person, here’s our first ever RLIE moment on Youtube

And if you’re someone who prefer’s to read vs. watch…

Today’s RLIE moment:

This morning I was downstairs figuring out what to eat for breakfast at 8:45 am ish. Typically, I prefer to eat a little later in the morning (around 10am) because my appetite is better, but today my plan was to eat something then go to a coffee shop to bang out some work before my first call at 1pm– this meant I needed to eat before going to the coffee shop around 9am. Even though I didn’t have a big appetite, I ate from a place of logic.

Remember, intuitive eating isn’t just about intuitive, it’s a dynamic interplay of instinct, emotion and logic.

The first question I always ask myself is: what sounds good right now?

When it comes to breakfast, I’m typically asking myself: do we want a sweet breakfast or a savory breakfast? This morning, I wanted a savory breakfast. Al, my partner, was eating a toasted bialy with butter and that smelled good to me which helped to clue me into my preference for savory.

The next thing I did was run through the savory options I could do: toast with eggs was an option but I didn’t feel like involving a pan this morning. A frozen Tjs scallion pancake with an egg was another option but again– the pan sitch. Plus, I had eggs yesterday and I ended up feeling a little nauseated by them (this happens to me sometimes with eggs, I think it’s related to where I’m at in my cycle).

I considered getting something savory from the coffee shop (they have breakfast sandwiches, cheese pastries, avocado toast and stuff) but I didn’t feel like getting a whole meal there. I wanted to just go there, get a drink, and bang out some work.

Looking in the fridge to try and get inspo, I saw the Tupperware of leftover oatmeal I made 2 days ago.

“This would keep me full for a good while since it’s high in fiber it has lots of staying power… but its not exactly savory,” I thought to myself.

Well, whatever, it’s good enough, my priority is just eating something that will sustain me so I can get to work (can you tell I was excited to get to work today? I’m working on some research for a podcast episode that should be out soon).

So, I had the oatmeal. I added butter and brown sugar and reheated it, and it was fine.

It wasn’t the kind of meal that really hit the spot, but that’s real life as an intuitive eater. Not every meal is the most perfectly satisfying meal. Sometimes we eat more from a place of practicality– using what we have on hand, saving time, saving money, etc.

But the important thing is, as an intuitive eater, there are plenty of chances to satisfy your cravings. So when you don’t get exactly what you were craving at one meal, you can get it at the next.

Where as, when you’re dieting/ restricting, there is so much pressure to capitalize on certain experiences to get your cravings satisfied, because opportunities to eat what you actually want are scarce.

I often hear from clients that they feel like they gotta get all the yummy foods in at special events, holidays, and on trips. This of course, can lead to eating past comfortable fullness.

Want to learn how to become an intuitive eater? Apply to my 1:1 coaching program, The Embodied Method and I’d love to help you get there!

The post This Oatmeal Wasn’t What I Wanted… Real Life Intuitive Eating appeared first on Leah Kern RD.

Intuitive Eating For Beginners

leahk — Wed, 06 Mar 2024 23:06:51 +0000

Are You A Beginner to Intuitive Eating?

You’ve tried everything to get your eating under control; fad diets, exercise gadgets, advice from well-meaning loved-ones, “miracle pills,” cutting out food groups, and tracking apps like MyFitnessPal.

These things “worked” for a little, until you fell off the wagon because it just wasn’t sustainable.

You’re tired of the all-or-nothing mindset and the vicious cycle of binging and restricting. You’d love to get to a place where you can eat when you feel feel hungry, know when to stop, and not feel sick after meals.

You donʼt want to spend hours everyday stressing over your diet and workout routine and you want to understand what your body needs to feel good.

Somehow, you learned about intuitive eating, and you’re intrigued by this non-diet approach to nutrition and health. The idea of getting rid of all your food rules and honoring your body’s cravings sounds freeing and peaceful… but you have some fears and a ton of questions.

If you’re curious about intuitive eating but not sure where to start, this guide on intuitive eating for beginners will walk you through the most common questions…

In this blog post, I’m holding your hand through 10 of the most common questions I hear from the beginner intuitive eater. Let’s dive in

1. What is Intuitive Eating?

Intuitive Eating is a self-care framework involving a dynamic interplay between instinct, emotion, and logic.

The Intuitive Eating Framework was created by two dietitians, Evelyn Tribole and Elyse Resch (Elyse was on my podcast, Shoulders Down, and shared the full backstory of how the framework came to be, if you’re interested in learning more).

Intuitive Eating consists of 10 principles that work in one of two ways; to either cultivate attunement with body cues or remove attunement disruptors (aka things that get in the way of hearing body cues).

The 10 principles are centered around 3 main components:

Unconditional permission to eat when hungry and what food is desired.
Eating for physical rather than emotional reasons.
Reliance on internal hunger and satiety cues to determine when and how much to eat.

Contrary to dieting and diet mentality, intuitive eating is about using your body’s cues to govern how you eat as opposed to relying on an external set of rules such as a calorie tracking app, diet protocol, or meal plan.

For many people, the idea of trusting body cues instead of relying on outside rules can sound radical.

Right about now, you might be thinking…

“Can I really trust my body’s cues?”

“Is it really okay to eat whatever I’m craving?”

“What will this do to my health…?!”

These are all such valid questions that we’ll explore in this intro to intuitive eating post.

Spoiler alert:

You really can trust your body’s cues.

It really is okay to eat whatever you’re craving.

Intuitive eating is supportive for your health outcomes…

And this isn’t just my opinion, there are over 150 studies pointing to the efficacy of this framework, so you don’t have to take my word for it. Click here to download my free research guide if you want to see for yourself.

2. So you’re saying I can just listen to my body instead of following a diet or set of food rules?

Yes… I know it might sound terrifying, but you really can learn to listen to your body’s innate wisdom.

Imagine you’re regarding yourself as you would a child. If a child told you that that they were hungry, would you deny them food? Hopefully your answer is no—so why would you deny yourself food when you’re hungry?

You were born with the ability to use your body’s cues to govern when you eat, what you eat, and how much you eat. But if you’ve spent any amount of time following food rules or diets, you’ve likely lost touch with your intuition.

Intuitive eating is a framework to help you rebuild your trust with the innate wisdom that you were born with.

If you’re reading this, you’ve probably internalized countless food rules over the years– rules about the types of foods that you should be eating, the times of day that you’re supposed to eat, the “acceptable” portion sizes, and rules about pretty much everything else related to food.

Intuitive eating is about working towards rejecting these internalized rules, and instead focusing on trusting your body’s cues, even if that means eating foods that diet culture has caused you to fear. I know this is a lot easier said than done, it can certainly be scary to incorporate previous “off-limits” foods. If this is something you’re getting stuck on, it might be a good idea to seek more support.

3. What if when I start listening to my body’s hunger cues, I can’t stop eating?

If you have spent any amount of time on a diet or following food rules, it’s likely that when you first begin your intuitive eating journey, you might feel like you’re eating more than you “should.”

This is a completely normal response.

After spending so much time focusing on what others are eating or what you’re “supposed” to eat, your perception can become distorted. For example, if you’re watching some “wellness” influencer share what she eats in a day, you may think you’re eating wrong. When in reality, oftentimes these “influencers” are grossly under nourishing themselves therefore displaying an unrealistic standard.

On top of this skewed perception of “normal” eating, there is also a very real biological response at play.

After long periods of on-and-off dieting/restriction, it’s normal to experience a spike in hunger which is actually your body trying to protect you against the perceived threat of starvation. This period of increased hunger won’t last forever… once you stop dieting and start nourishing yourself consistently, your appetite will stabilize.

4. What if I only eat cookies, candy, and “junk food” forever?!

When first starting the intuitive eating process, many people tend to eat a lot of the foods that they may have restricted before. It’s true, you tend to crave what you can’t have.

But, when giving yourself unconditional permission to eat these previously forbidden foods, you’ll eventually habituate to them. Habituation is the phenomenon where repeated exposure to the same stimulus makes that stimulus less stimulating over time. In other words… the more consistently you keep the previously forbidden foods around, the less special they’ll end up feeling. Chips and ice cream and cookies will end up being just another food– something that you can take or leave without stressing.

As you become more in tune with your body’s signals and experience habituation, you’ll begin to crave a wider variety of foods.

In listening to your body, you’ll notice how certain foods make you feel physically and mentally. While delicious, you might notice that less nutritionally dense foods may not be your body’s best source of energy. This doesn’t mean that you shouldn’t eat them at all– and it certainly doesn’t mean that these foods are morally inferior– it just means that objectively, different foods feel different in our bodies.

Intuitive eating is about eating for the way that you want to feel in your body (whereas diet-mentality is about eating for the way that you want to look).

So if you’re worried that when you give yourself unconditional permission to eat, you’ll end up eating only “junk” I want you to consider…

If you ate ice cream every day for breakfast, lunch and dinner, how long do you think it would take you to feel like you genuinely craved something else?

Most clients say that it wouldn’t take long!

It’s completely valid to fear that granting yourself unconditional permission to eat all foods will only lead you to crave “junk,” but you’ll be surprised to learn that these won’t be the only types of foods that you want to eat.

5. Am I allowed to eat food when I’m not actually hungry?

Intuitive eating is a dynamic interplay of instinct, emotion and logic. This means that having a biological hunger cue isn’t the only reason that you’re allowed to eat.

There are many reasons why we eat that don’t pertain to hunger cues. Sometimes we have taste hunger, where we eat simply because a certain food sounds good, or we want to try it.

Sometimes we eat from a place of emotion which, contrary to popular belief, isn’t a bad thing! Maybe you’re at a birthday party and you don’t have hunger cues, but cake is being passed around. Perhaps you choose to have the cake not because you’re hungry, but because you want to participate in the celebration and enjoy the ritual of having birthday cake.

We also sometimes eat from a place of logic, or “practical hunger.” In these situations, we might choose to eat not because we’re physically hungry, but rather because we know we won’t have access to food or time to eat later.

For example, if you wake up in the morning and you’re not hungry but you have back-to-back meetings or classes, you might still choose to eat from a place of practical hunger. In this case, logically, you know that if you don’t eat, you’ll end up in a state of ravenous hunger which can lead you to binge later on.

It’s important to avoid turning intuitive eating into the “hunger fullness diet.” There are no rules when it comes to this framework. That means that you’re allowed to eat when you’re not hungry, and you’re also allowed to stop at any point– you have full body autonomy. There is no “perfect” way of approaching intuitive eating. You are not morally superior for eating only when you have biological hunger cues, because, as outlined above, there are many other valid and important reasons to eat.

6. How can I overcome the guilt of eating foods that I once labeled as “bad”?

After years of viewing certain food or food groups as “bad” it can take time to create new beliefs.

The reality is, every food has something to offer the body. Even foods that you’ve been taught are “junk” or “empty calories.”

“But Leah, what about ice cream? You can’t be telling me that ice cream has something to offer my body.”

…It sure does!

Ice cream offers calcium and protein from the dairy. It also offers an abundance of energy since it is a calorie-rich food.

Ice cream can be an easy way to get nutrients in when you have a sore throat as it’s nice and cooling and soothing.

It can also be great after dental procedures which might inhibit your ability to chew. After these types of procedures, your body needs the protein and calories to heal the wounds but it can be difficult to eat when you’re in pain. Ice cream can be a total life-saver in these situations.

Sometimes when emotions are running high (anxiety and depression) it can be difficult to eat. Often emotional distress can trigger loss of hunger cues.

Ice cream can be an easy and comforting way to get some calories in when you have perhaps lost your appetite due to emotional distress.

Ice cream also offers pleasure! Various studies show that pleasure is good for your health! Epidemiological studies link pleasure/happiness to longevity… how cool is that?

Want to take one step right now to move towards healing your relationship with food?

Start thinking of food in terms of what it’s offering your body instead of how it’s supposedly harming your body. (hint: every food has something to offer!)

7. Will Intuitive Eating make me lose weight?

Intuitive eating is not a weight loss program. Though its valid to still hold onto the desire for weight loss when starting intuitive eating, actively focusing on losing weight will prevent you from honoring your body’s cues and finding true peace with food.

Diets promise you a certain amount of weight loss in a certain amount of time. As an intuitive eating practitioner, I cannot promise you anything. I can, however, say this:

If you enter the intuitive eating journey above your set point range (maybe from a history of binging or consistently eating past the point of comfortable fullness) intuitive eating will, likely, in time, result in some amount of weight loss to restore you to your set point range.

If you enter the intuitive eating journey below your set point range (perhaps from a history of restriction) intuitive eating will, likely, in time, result in some amount of weight gain to restore you to your set point range.

And in many cases, intuitive eating does not impact your weight at all. It’s possible to feel physically better in your body and your mind without your weight changing, and I actually see this happen quite often.

Ultimately, intuitive eating works to restore your body to it’s set point weight range– the weight at which it performs physiological functions most optimally. I talk a lot more about set-point weight in this blog post, plus I also share one of my favorite metaphors to help you shift your perspective on the necessity of weight loss.

8. How do I get rid of a weight loss mindset?

If you’re reading this, you’ve probably been indoctrinated with the idea that your weight is directly linked to your health (i.e. being higher weight=bad and being a lower weight=good).

You might be surprised to learn that this actually isn’t true…

The current body of research shows that a person can be healthy in body sizes across the spectrum. This framework is called “Health At Every Size” or HAES. Body size is not an indicator of health. In other words, a person in a thin body can have negative health markers and a person in a fat* body can be in perfect health according to their biological markers. (*the term fat is used in a reclaimed way, as a neutral descriptor).

Getting rid of a weight loss mindset is easier said than done. To start, try shifting from focusing on weight loss to focusing on your overall health (if health is a value you hold). After all, weight loss does not equate to being healthy.

You can spend your life chasing a number on a scale or a body type that isn’t yours, or you can start walking towards food freedom and body respect. Intuitive Eating Principle 8: Respect Your Body (leahkernrd.com)

9. What if my doctor told me I need to lose weight for my health?

Though doctors are incredibly knowledgable about the human body, they are not immune to societal anti-fat bias. In fact, research shows that doctors are the #1 source of weight discrimination against women and the #2 source of weight discrimination amongst men. This weight stigma often goes hand in hand with other forms of discrimination, such as racism and ableism.

Doctors also historically receive very little nutrition training in medical school, so when it comes to advice about eating behaviors and relationship with food, they are not typically equipped with the right training to support patients.

Anecdotally (from my personal experience and from my experience supporting clients), I’ve found that doctors often have tunnel vision for dietary intake without considering relationship with food, disordered eating, or stress associated with food and body image.

It doesn’t matter how much kale and quinoa or “superfoods” you’re eating, if you are constantly feeling stress, guilt, and shame about food and your body, you’ll be in a chronic stress state, which certainly isn’t supportive for our health.

Healing your relationship with food and body lowers stress levels, improves responsiveness to body cues, increases the intrinsic desire for self-care, and ultimately leads to more positive health outcomes when compared to restriction or dieting interventions. No matter the medical concern you’re dealing with, having a healthy relationship with food is beneficial for you’re overall health outcomes.

To be clear, I’m not suggesting that all doctors are doing harm. There are certainly some incredible providers who are committed to providing weight inclusive care in alignment with the Health At Every Size approach.

If you need medical care, consider meeting with a weight-inclusive physician who employs the HAES (Health At Every Size) approach, calling around and asking local physicians about their approach when caring for higher-weight patients, and bringing resources with you to your appointment for weight-neutral, evidence-based care options.

10. I can get behind this whole “health at every size” concept, but I still don’t like the way my body looks!

If you’re in a place where you could never imagine loving your current body, you’re certainly not alone.

You might be surprised to hear this, but I actually don’t believe that you have to love your body in order to experience positive body image.

People often think that healing your relationship with your body is all about body positivity aka “loving yourself,” regardless of what you look like. Though getting to a place of pure love for your body is possible for some, for many people, this can be a wildly unrealistic destination.

If you are coming from a place of body hate (which is the unfortunate reality for many people thanks to diet culture, beauty ideals, & social media) then arriving at a place of body love would be a massive leap.

When we try to take these big leaps using affirmations like, “my body is good,” we can be left feeling like a fraud, not actually believing the statements. Oftentimes, a positive affirmation for distressful body image can feel like a band aid for a bullet wound.

What’s more, focusing on “loving your body” is still emphasizing physical appearance. The true goal of body image work is to connect to your wholeness as a human being, not just the outward looks of the vessel you inhabit.

So, if the goal of body image healing isn’t necessarily body positivity, then what does body image healing look like on an intuitive eating journey? How can you not fully love your body and still experience positive body image?

Here’s a quote that sums it up perfectly…

“Positive body image isn’t believing your body looks good, it’s knowing your body is good, regardless of how it looks.”
-Lexie and Lindsay Kite, More Than a Body

Your body is merely the container that holds your spirit, your energy, and your intrinsic gifts. It’s the vessel that allows you to experience the physical world. It’s the vehicle through which you are able to enjoy the taste of delicious food, the comfort of hugging your loved ones, the smell of a crisp fall morning, the sound of leaves crinkling, and the feeling of laughing so hard you can’t breathe.

It’s possible to not fully like the way your body looks AND still respect it for being the vessel that allows you to move through the world. It’s possible to not fully like the way your body looks AND still know that you are worthy. It’s possible to not fully like the way your body looks AND acknowledge that you are more than your body; you are the values you live through, your gifts, and your spirit.

Want to jumpstart your Intuitive Eating Journey? Download my FREE Intuitive Eating Starter Pack here.

Wrap-up:

As a beginner on your intuitive eating journey, you have such a meaningful, gratifying challenging, and spiritual journey ahead of you. By even making it to the end of this blog post, you’ve taken a beautiful step toward healing your relationship with food and your body. It’s normal to have questions and uncertainties, but with patience and practice, you’ll find freedom in honoring your cravings and nurturing your body. Embrace the process and allow yourself the grace to explore what intuitive eating truly means for you. Your journey to food freedom starts here!

If you just read this whole blog post and you’re craving even more, I’d love to invite you to enroll in my self-paced, online course, The Return.

A special thanks to my incredible intern, Laura, for her help writing this blog post!

The post Intuitive Eating For Beginners appeared first on Leah Kern RD.

Meet The Intern: Laura Colamarino

leahk — Thu, 01 Feb 2024 13:21:10 +0000

For the next few month’s, Laura will be interning at Leah Kern Nutrition to gain experience in the private practice world and to learn more about being an Intuitive Eating Dietitian.

During her time at LKN, Laura will be guest writing some blogposts and helping with other behind the scenes tasks.

We’re so excited to have you, Laura!

With out further ado, meet Laura.

Name, where you’re from, and where you’re currently going to school

My name is Laura Colamarino, I am from Schenectady New York and I am currently a sophomore dietetics major at the University of Vermont!

What inspired you to want to pursue a career path as a dietitian?

I have always been a huge foodie, but I became very interested in how the things that you eat have a huge impact on not only your physical health, but also your mental health. I would love to coach people toward a mindset that moves away from diet culture and promotes connecting and listening to your body.

How did you get interested in intuitive eating and HAES?

In highschool I struggled with disordered eating. I ended up seeing various posts about intuitive eating on social media. After looking into it more I found this to be a very useful approach to healing from these habits and gaining food freedom! I have also taken some classes at the University of Vermont that promote intuitive eating, which have helped me develop a better understanding on the topic.

What do you see yourself doing in your future career as an RD?

I’ve thought about many different career paths for my future as an RD, but I love the idea of starting my own private practice like Leah! I’m also looking to do something holistic with my degree, so having the ability to explore multiple areas of interest within wellness and nutrition would be amazing. Coaching others to find peace within themselves and their bodies is my ultimate goal!

What do you enjoy doing in your free time?

Writing is one of my favorite things to do, and in my free time I write a lot of poetry. Along with this, I love listening to music, reading and any activities related to art!

What are some things that make your heart happy?

My cat Spotty makes my heart very happy. It’s hard being away from her while I’m at college, but I always look forward to seeing her when I go home!

Your favorite part about the anti-diet/ intuitive eating approach to nutrition?

My favorite part about the anti-diet approach to nutrition is finding true freedom within yourself to enjoy food instead of obsessing over fads and losing weight. Intuitive eating promotes listening to your body, which helps you to connect with yourself, develop healthy habits and focus on overall wellness!

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Navigating Ozempic for Weight Loss: A Non-Diet Dietitian’s Perspective

Leah Kern — Wed, 10 Jan 2024 16:52:54 +0000

Introduction:

In a recent episode of my podcast, Shoulders Down, I had the opportunity to sit down with one of my closest friends, Jamie, to discuss her lived experience with Ozempic for weight loss, an injectable weight-loss drug that has gained significant attention since its introduction to the market.

The Health At Every Size (HAES) Framework:

As a practitioner rooted in the Health At Every Size (HAES) framework, I want to emphasize that my approach to counseling is weight-neutral. The HAES philosophy is based on current research indicating that weight is not a reliable indicator of overall health. While I do not advocate for intentional weight loss, recognizing its often unsustainable nature, I also want to make it clear that I do not judge or shame individuals who desire it.

Body Autonomy

Living in a society that often unfairly values smaller bodies over larger ones, I acknowledge the impact of weight stigma and cultural oppression on individuals in larger bodies. As a non-diet dietitian, I believe all people deserve body autonomy and I recognize that the desire for intentional weight loss is a personal choice influenced by various factors.

Addressing Thin Privilege:

As a person who holds unearned thin privilege, I don’t have lived-experience navigating the world in a fat* body and therefore, I’ll never fully know the pain of systemic weight stigma. I believe every human deserves the right to body autonomy— making choices for their body based on what feels right. I also believe that as a non-diet dietitian, it is my responsibility to help folks make decisions with informed-consent.

Informed Consent and Responsibility:

I believe in providing individuals with the necessary tools for informed consent. This means offering evidence-based education on pursuits of intentional weight loss, whether through dieting, medications, or surgery. It also means encouraging individuals to reflect on their own lived experiences regarding past attempts to manipulate their body size.

Jamie’s Experience with Ozempic for weight loss:

In the podcast episode, Jamie shares her firsthand experience with Ozempic, shedding light on the personal journey of using this weight loss drug. I also provide an overview of the facts surrounding Ozempic, offering evidence-based information to empower individuals considering this option.

Conclusion:

For those contemplating Ozempic for weight loss, I hope the combination of evidence-based facts and Jamie’s story will provide valuable insights. In the spirit of body autonomy and informed consent, I encourage you to make decisions about your body based on a thorough understanding of the facts and your own lived experiences.

Note: The term “fat” is used in a reclaimed way, as a neutral and objective descriptor of body size.

For further insights on Ozempic and the broader context of weight-loss drugs, I recommend exploring the work of Ragen Chastin, particularly her blog post on the history of weight-loss drugs and the consequences faced by companies like Novo Nordisk for deceptive marketing tactics.

If you’re looking for more support on your intuitive eating journey, I’d love to invite you to apply to my signature 1:1 coaching program, The Embodied Method.

This program has helped dozens of humans heal from disordered eating and body hate. Questions about the program? Email me at leah@leahkernrd.com, I’d love to hear from you.

The post Navigating Ozempic for Weight Loss: A Non-Diet Dietitian’s Perspective appeared first on Leah Kern RD.

7 Signs of Disordered Eating: How to Tell If Your Relationship With Food is Unhealthy

leahk — Sun, 17 Dec 2023 21:19:17 +0000

Since signs of disordered eating are often normalized or even praised in our culture, it can be very difficult to recognize when your relationship with food is unhealthy.

In my own story, this was certainly the case. Everyone praised me for my “discipline” when I brought my Tupperware of salad to high school instead of going out for bagels with my friends.

“She’s so into healthy eating and cooking,” my family members would say when they described me.

Of course, what they didn’t see was the out of control binges, the constant stress and anxiety about food, and the crippling shame I experienced when I perceived myself as being “bad” or “off plan.”

It wasn’t until my freshman year of college when I learned about intuitive eating in my dietetics classes where I actually recognized that I was struggling with my relationship with food.

Part of why it took me so long to see and validate my own struggles with food was because I didn’t meet the stereotype of an eating disorder that I’d heard about in the media.

I was not making myself vomit, I wasn’t losing weight rapidly, my body didn’t appear emaciated, and though the quality of my life was suffering, I was still functioning day to day.

What I know now, as an intuitive eating dietitian, is that so many people with disordered eating fall through the cracks because they don’t meet the stereotypical image of a person who is struggling with an eating disorder.

The reality is, you can have a disordered relationship with food without having a diagnosed eating disorder. In fact, this is the case for many of the clients who I see.

If your relationship with food and your body is impacting the quality of your life– if it’s causing you stress, anxiety, and shame– you deserve healing.

Here are some of the– often sneaky– ways I’ve seen disordered eating show up in my work with clients and in my personal story.

Trigger warning: explicit disordered eating behaviors are discussed below. It may feel difficult to read through these depending on where you’re at on you’re healing journey.

1.) You find yourself overly interested in what others are eating and/or how they are working out

This is a sign that you’re not secure in your relationship with food and body. When you have a healthy relationship with food and body, you don’t feel the need to compare your lifestyle choices to others because you trust that you’re doing what’s right for you in any given moment.

2.) You tend to mentally audit the foods you ate throughout the day

I call this one “rolling the tapes.” If you feel the need to “check” what you ate throughout the day, this is a sign that you don’t trust your body to govern your eating. It’s also a sign that you you still have rules about ‘good’ and ‘bad’ foods — hence, you feel the need to audit to determine if you were ‘good’ or ‘bad’

3.) You feel a little excited when you’re sick and lose your appetite, thinking it might help you lose weight

This thought (which you are not alone in thinking) is a sign that your desire to shrink yourself has become so prominent that you would literally be willing to trade your health for thinness. This is, for obvious reasons, disordered.

4.) You feel like the day is ruined if you eat a “bad” or “off-limits” food

This is a sign of all-or-nothing mentality which is a hallmark of diet-mindset. As an intuitive eater, no single food has the power to “ruin” your day. Food is just food. You eat the things that feel good for you and move on without spiraling into this black and white thinking.

5.) Going on a trip gives you anxiety because you fear you won’t have access to safe foods or enough time to workout

Lack of flexibility is another tell-tale sign of disordered eating. If your relationship with food and exercise is impacting your ability to be present on trips when you are away from your normal routine, it’s time to reevaluate.

6.) You feel like you didn’t “earn” a shower unless you sweat before

These types of harsh self-imposed rules are often indicators of a highly critical, shame-based relationship with food and body. You do not have to “earn” a shower by sweating. You are worthy of basic hygiene regardless of whether or not you worked out.

7.) You feel out of control around food at restaurants, social events, and holidays

This is an indicator that you’re likely (consciously or unconsciously) restricting certain types of foods.Then, when you’re around these forbidden foods at special events or social outings, your brain is like “we have to gorge ourselves now while we have the chance before this food is restricted again.”

Final thoughts on signs of disordered eating

The above outlined signs are certainly not the only indicators of disordered eating, but they are some of the most common ones I see in my practice as an intuitive eating dietitian. If reading this piece is leading you to the realization that you or a loved one is strulggling with disordered eating, I have so much compassion for you, and I hope you can have some compassion for yourself.

Struggling with disordered eating or an eating disorder is not your fault. In our diet-obsessed, wellness-crazed, weight-focused culture, navigating food and body image can be so difficult.

If you’re looking for more support on your intuitive eating journey, I’d love to invite you to apply to my signature 1:1 coaching program, The Embodied Method.

This program has helped dozens of humans heal from disordered eating and body hate. Questions about the program? Email me at leah@leahkernrd.com, I’d love to hear from you.

The post 7 Signs of Disordered Eating: How to Tell If Your Relationship With Food is Unhealthy appeared first on Leah Kern RD.

The Surprising Connection Between Your Mindset and Your Metabolism: How Intuitive Eating Can Change your Digestion

leahk — Sat, 04 Nov 2023 02:48:31 +0000

How many times have you heard someone say that nutrition is as simple as “calories in, calories out”? You can’t see me right now, but I’m rolling my eyes at the thought of this terribly lazy and reductionist nutrition advice.

I can’t stand this saying not only because it’s false, but also because it gaslights people into feeling shameful that they can’t change their weight following this seemingly “simple” formula

The reality is, there are so many components that contribute to our health and weight outcomes including social determinants of health, genetics, weight stigma, weight cycling, age, ethnicity, and stress, to name a few.

One of the lesser known factors that influences health and weight outcomes (and in my opinion, one of the most fascinating ones) is the connection between our emotional state while eating and our metabolism.

In this blog post, we’ll explore how your mindset during a meal can affect your metabolic response and why your relationship with food matters on a physiological level.

The Bagel Scenario

In order to illustrate how exactly your relationship with food can impact metabolism and digestion, I like to use what I have deemed “The Bagel Metaphor.”

Imagine this scenario: You and your friend go out for bagels together. You’re on a guilt trip because you feel like you’re breaking a food rule and being “bad” by eating the bagel, while your friend has no such rules and is savoring the bagel with sheer pleasure. The surprising twist here is that your metabolic responses can be entirely different, due to your respective emotional states during the meal. (For the sake of this thought experiment, pretend that you and your friend have the same baseline metabolic rate, and the only independent variable is the differences in your mindset around food).

The Role of Stress

Feeling guilty about eating that bagel triggers a physiological stress response in your body. This stress response activates the sympathetic nervous system, commonly known as the “fight or flight” system. This activation can lead to inhibited digestion and a slowed metabolism.

The stress from feeling like you’re breaking a rule makes your body think that you are in danger, which sets off a cascade of effects. The body shuttles blood to the heart and extremities in preparation to fight or flee from the perceived predator. When blood is sent to the heart and limbs, in turn, it moves away from the GI tract which can lead to inhibited metabolism and digestion.

The stress response also leads to increased presence of cortisol, the stress hormone. Chronically high cortisol levels have been linked to various downstream outcomes such as inhibited immune response, high blood pressure, and increased fat storage in the abdominal region. (To be clear: fat in the abdominal region, or fat anywhere on the body, is not inherently bad; it’s just one example of how stress can impact your metabolism).

We are exposed to food and eating decisions multiple times a day every single day. So if food is a trigger for stress for you, the problem becomes that you might be chronically setting off your body’s sympathetic nervous system.

Acute activation of the sympathetic nervous system doesn’t lead to longterm harm. However, chronically activating the stress response can lead to systemic dysregulation and dysfunction.

The Power of a Peaceful Mindset

On the flip side, when you approach the bagel from a calm, guilt-free place, your body enters a state conducive to optimal digestion. This state is regulated by the parasympathetic nervous system, often nicknamed the “rest and digest” system. It puts you in the optimal state for metabolizing your food and enhances your sensitivity and responsiveness to your body’s cues (a key component of intuitive eating).

Final Thoughts:

Your mindset and emotional state while eating can significantly impact your metabolism, digestion, and in turn, your health.

When you approach food from a place of fear, stress, and guilt, your body struggles to metabolize and digest effectively. In contrast, a calm, shame-free approach to food allows your body to optimize its metabolic processes.

Shifting your deeply internalized diet rules and food beliefs is easier said than done. That’s why mindset is one of the five pillars in my proven framework, that I teach inside my signature online course, The Return.

Ready to rewire your neural pathways around food and overcome the guilt, shame and stress connected to eating? Enroll in The Return now and get immediate and lifetime access to my entire proven framework in video module format.

Questions about if The Return is right for you? Email me at leah@leahkernrd.com and we can set up a free discovery call to chat.

Curious about the research supporting how relationship with food impacts physiological processes? Click here to download my free, curated Research Guide PDF.

For a deeper dive on this topic, checkout our solo episode on Shoulders Down Podcast, “How Intuitive Eating Impacts Metabolism and Digestion.”

The post The Surprising Connection Between Your Mindset and Your Metabolism: How Intuitive Eating Can Change your Digestion appeared first on Leah Kern RD.

Why am I Binge Eating When High?

leahk — Wed, 18 Oct 2023 16:32:31 +0000

You’re wanting to enjoy a mellow unwind with some cannabis after work one night….

But you can’t stand the fact that you are binge eating when high and is constantly being tainted by physical discomfort from eating past fullness.

You swear this time will finally be the night that you DONT eat out of control when high.

But as soon as the cannabis kicks in, you’re hit with the munchies and find yourself unable to stop thinking about all the dreamy snack combinations in the kitchen.

You go to make yourself a snack, hopeful that you’ll be able to eat a comfortable amount and then stop this time…

But once you have the savory snack you HAVE to go for sweet…

Then back to savory…

Then back to sweet…

And so it goes until next thing you know your stomach feels funky from a mix of lots of different foods.

You wish there was a way to enjoy the experience of using cannabis without the unwanted side effects of eating out of control.

The first step to stop feeling out of control around food when high is understanding the root cause of why you’re binge eating in the first place.

It’s a common misconception that binging while high happens because of the cannabis. However, there are plenty of people who don’t binge when high, so we know that the cannabis in and of itself can’t be the cause.

The truth is, binging while high has much more to do with conscious or unconscious disordered eating habits.

Below are four of the most common reasons that could explain why you’re feeling out of control around food when smoking weed or consuming edibles:

Reasons you’re binge eating when high

#1 Using the High as a Permission Slip to Eat your Favorite Foods

When we think about “munchies,” most of the foods that typically come to mind are energy-dense foods– aka the foods that diet culture considers “junk.”

If you’re someone who has been influenced by diet culture, it’s likely that you feel guilty allowing yourself unconditional permission to enjoy your favorite foods. As a result, you might feel like you need an excuse to justify eating your favorite foods. Whether or not you are conscious of doing so, you might be using cannabis as a “permission slip” to eat everything you’ve been wanting to eat when sober. When you only allow yourself to eat certain foods when high, your brain registers those foods as scarce. Scarcity triggers a “last supper mentality”– a phenomenon where you feel the need to gorge yourself on the foods you had been restricting before you lose your chance.

To address this problem, you might consider intentionally incorporating your munchie foods when sober.

#2 “Saving Up” Eating for when High

If you tend to binge when high, you might find yourself “saving up” calories throughout the day to compensate. Perhaps you’re inclined to save eating for when you’re high due to the heightened pleasure sensations. Saving up eating for when high can cause you to enter the cannabis experience very hungry, triggering the body’s primal compensatory response to eat past fullness.

Try entering into the cannabis experience adequately nourished to avoid the pendulum swing from extreme hunger to extreme fullness. W

#3 Out of Touch with your Body’s Cues in this State

Another reason why you might binge while high can be related to feeling out of touch with your body’s cues. If you have been working to heal your relationship with food, you may find that you are finally getting the hang of understanding your internal signals when sober. However, understanding your body’s cues when under the influence of cannabis is a different ballgame. It’s not uncommon to experience ease with honoring body cues in a sober state while finding it difficult to know when to stop in a high state.

Going into the cannabis experience with the expectation that your cues might be altered is an important step to prevent binge eating. Remember to practice self-compassion if you find yourself out of touch with your body’s cues– you’re in the process of learning!

#4 Attempting to Fill the Void of an Unmet Need

When we’re no longer hungry but we feel compelled to keep eating, it’s often the case that we’re attempting to get another need met. Additionally, some people might experience heightened emotions when under the influence of cannabis.

In reality, no amount of food will meet the emotional need, which is why we can end up binging. Instead of turning to food to fill the void, begin by asking yourself, “what do I really need at this moment?” Perhaps it’s a desire for connection, intellectual stimulation, relaxation, or creativity.

By identifying your underlying emotions, you can work to address the root of your needs instead of turning to food to fill the void.

Final Thoughts

The first step to stop feeling out of control around food while high is understanding what’s driving your binging in the first place. Take a moment to consider which (if any) of the above reasons resonate with you.

You deserve to have cannabis in your life if you choose to – without feeling the unwanted side effects of binge eating.

Want more on this topic? I’m hosting a Cannabis and Intuitive Eating workshop on 4/18/24 at 3pm PST. Learn more and grab your ticket here!

https://leahkernrd.kartra.com/page/APc31

Are you looking for individualized support when it comes to working on feeling more in control around food while high? Book your Cannabis and Intuitive Eating 1:1 Deep Dive session here.

The post Why am I Binge Eating When High? appeared first on Leah Kern RD.

Meet The Intern: Emily Mossey

Leah Kern — Fri, 29 Sep 2023 18:35:10 +0000

For the next few month’s, Emily will be interning at Leah Kern Nutrition to gain experience in the private practice world and to learn more about being an Intuitive Eating Dietitian. This internship is part of her undergraduate practicum requirements for her dietetic program at The University of Vermont.

Over the next few months, Emily will be guest writing some blogposts and she’ll also be working on some other behind the scenes projects here at LKN.

Take it away, Emily!

Where are you from and where are you currently going to school?

Hi there! My name is Emily Mossey and I am currently in my fourth-year of studying dietetics at the University of Vermont. When I’m not in Vermont studying and skiing, you can find me trading the snow for sand in Cape Cod, Massachusetts, where I live with my parents, brother and two puppies.

What inspired you to want to pursue a career path as a dietitian?

When applying to school, I didn’t know exactly what I wanted to do, however, the summer before I left for school, I became very fascinated with wellness and nutrition. This led me to consume lots of nutrition content in the form of vlogs, social media, and books. As I dove into the nutrition world, I started questioning what was true and who I should listen to. I realized that nutrition is something so many people must have questions about and I wanted to help people sort through the confusion.

How did you get interested in intuitive eating and HAES?

Growing up, food was always positive for me, which I believe is connected to the way I was raised. For every meal eaten at home, we would have family dinners together, so food was always social and connected. As I got older, I realized that not everyone had the privilege of experiencing such an intuitive relationship with food. This made me upset– allowing our bodies to guide our food choices should be second nature and unfortunately it’s not. While I may follow an intuitive eating mindset myself, it’s important to me that more people have access to the frameworks that have been so fulfilling for me.

What do you see yourself doing in your future career as an RD?

Once I make it through schooling and finally get to turn in textbooks for my diploma, I have my sights set out to work in a school and help provide guidance for those who are struggling with their relationships with food. There’s such a lack of nutrition education, and much of the education that is available is weight-normative and out dated. Knowing that disordered relationships with food can start so early, I think it’s important for students to have exposure to education and support in school.

My dream goal however, would be to work side by side as a RD for a major league sport, but I still have time to figure it all out.

What do you enjoy doing in your free time?

In my free time, you can find me reading, dancing, exploring new restaurants, and attempting to travel as much of the world as I can. There’s a lot of the world I have explored so far, such as Australia, some parts of Europe and Asia, and of course the US, but there is still so much I haven’t seen. I would love to have been to every continent and travel to every state before I can’t anymore. The world is just so expansive and there’s so many stories to be told, and when I’m not reading any, I plan on making my own.

What are some things that make your heart happy?

When I’m not snuggled up with a cheesy rom com book and traveling to different corners of the world, you can typically find me hanging out with my friends. I have met so many incredible people at UVM during my time, and with only one year left I am making it count to really build and keep these relationships for the long run. Having such a core group of people that support me and can dance the night away in any setting is massive for me, and I am really fortunate to have met each and every one of them.There is so much in life that I find fulfilling, and connection is one of the staples of life I believe to be so important.

Your favorite part about the anti-diet/ intuitive eating approach to nutrition?

With so much pressure surrounding diet culture and the continued struggles that so many feel in regards to making their bodies a perfect size, intuitive eating breaks the mold and really puts pressure on the harmful culture that has caused immense harm. As someone who has always struggled with my body image, following the anti-diet approach has taken off a pressure I didn’t know was constantly weighing me down. So much of my time and energy was spent comparing myself and restricting the joys of food in order to feel a sense of control within the system. Once I really opened my eyes and saw the harm it was doing to both my mental and physical health, I followed a more intuitive eating approach and started experiencing the benefits. Enjoying the best food possible for each given day has now become my priority, and I have not looked back since.

Have you listened to Shoulders Down Podcast? Click here to check out our latest episode, “What about sugar addiction?”

The post Meet The Intern: Emily Mossey appeared first on Leah Kern RD.

8 Tips For Honoring Your Health with Gentle Nutrition as an Intuitive Eater

leahk — Thu, 27 Apr 2023 19:23:02 +0000

Today, my intern, Kenzy, is bringing you 8 tips for honoring your health with gentle nutrition. Take it away, Kenzy!

What’s The Deal With Gentle Nutrition?

One of the biggest misconceptions about Intuitive Eating is that if you can eat whatever you want, it means that’ll just end up eating “junk food” and never eat fruit or vegetables again. However, the 10th principal of Intuitive Eating is to honor your health with gentle nutrition. From its name alone, gentle nutrition works to gently help you add more nutrients into your diet without the food rules and shame that diet culture typically imposes on us in order to be “healthy.”

Diet Culture Nutrition vs. Gentle Nutrition

What makes gentle nutrition different from diet culture nutrition?

Gentle nutrition differs from diet culture in that it is all about self care, rather than self control.

With gentle nutrition, you are eating for how you want to feel instead of how you want to look. There is no morality as food is objective. There is also no labeling foods as “good” or “bad” with gentle nutrition.

Here are 8 tips to honor your health with gentle nutrition…

#1 Add Rather Than Take Away

Many food rules or restrictions tell us that we need to remove things from our diet in order to be “healthy.” Gentle nutrition encourages the opposite, adding more foods into the diet in a way that feels good. Some forms of gentle nutrition include adding protein to a smoothie to make it more satiating, adding spinach to a grilled cheese to increase the fiber and iron content, or adding a salad to a meal to add freshness, fiber, and micronutrients. Gentle nutrition is all about finding a way to increase the satisfaction, variety, and nutrients to honor your health without food rules. Not everything we eat will be “perfectly balanced” or contain fruits and vegetables, and that’s okay too! You won’t suddenly develop a nutrient deficiency from going a few days, or event weeks, without eating fresh fruits and veggies.

#2 Meals Don’t Have to Make Sense

Following certain food rules in the past may have trained you to think meals have to be a certain way in order to be nutritious. However, gentle nutrition shows that this is not the case. For example, if you are craving cereal but also want to add some vegetables, you can have a cereal with a side salad or some cut up vegetables. This meal might not “make sense” according to conventional ideas about food, but they are still adding satisfaction, nutrients, and variety. If it feels good for you, makes sense for you.

#3 Be Patient With Yourself

When you embark on your intuitive eating journey, you will likely have a period of time where you eat more of the foods that you once restricted yourself from. During this time, fruits and vegetables may be put on the back burner. If this happens to you, it is totally okay and normal! This period is called the honeymoon phase and is important to experience when beginning intuitive eating. It is important to be patient with yourself during this time as you learn to let go of food rules and begin to live a life without them. The key is to trust that you won’t stay in the honeymoon phase forever… see tip #4…

#4 Your Body Will Begin to Crave Nutrient Dense Foods

Your body is smarter than you give it credit for. After going through a period of not eating fruits or vegetables, your body will begin to naturally crave them. Our bodies know what they need in order to thrive. It may come as a surprise to crave more nutrient-dense foods, but as you live a life without restriction or food rules, you will become more in tune with these feelings.You might even remember a time on a road trip eating or vacation where you were eating more “play” foods and then home craving something fresh when you got home. You really can trust your body to tell you what it needs.

#5 Try Switching the Language You Use

Diet culture refers to certain foods and healthy and other foods as unhealthy. When you start practicing gentle nutrition, it can be helpful to use different terms in place of “healthy” and “unhealthy” to remove the element of morality associated with these words. Try using the term “nutrient-dense” to refer to foods you would traditionally deem “healthy.” The term nutrient-dense is objective without carrying morality– it is true that certain foods contain more micronutrients, but it ISNT true that these foods are morally superior to other foods. For, more processed foods that diet culture deems “unhealthy” try using the term “play foods” or “fun foods.” Though there are certain foods that objectively contain fewer micronutrients, these foods still add pleasure or fun to the eating experience, which is an important aspect of intuitive eating. (If your food isn’t enjoyable and satisfying, you’ll find yourself still on the prowl for more after you finish which could lead to overeating or binge eating).

#6 Everyone Has Different Needs

What is considered “healthy” for one person may not necessarily be “healthy” for someone else as everyone’s nutritional needs are different. For example, diet culture says that everyone should be striving to eat more salad… but for a person with GI issues, the fibrous plant material in salad can cause digestive distress. Or, for an elderly person who struggles with chewing, salad can be a choking hazard. For an immunocompromised person, salad could pose greater risk of food-borne illness as it is not heat treated. Everyone has different needs based on many factors such as genetics, level of physical activity, age, allergies, and medical conditions. When it comes to nutrition, it’s important to focus on yourself and what makes you feel good rather than what diet culture says is “right.”

#7 Check in With Intention

With intuitive eating, the intention behind food choices is everything. Is the intention for choosing a more nutrient-dense food over a play food because it’s what feels good to you in the moment, or is it because certain diet culture messages are still lingering in your mind? It’s normal to still have those lingering diety feelings as you navigate your journey with intuitive eating, but it is also important to pay attention to your intention behind food choices in order to keep yourself away from the often snesky diet-mentality wrath. With gentle nutrition, the intention for making certain decisions will be different than those that come from diet culture. Checking the ingredients of a food can change from making sure all the ingredients are “clean” to genuine curiosity about what ingredients are involved. You can STILL chose the salad as an intuitive eater, but your intention might shift from attempting to “be good” to genuinely craving the fresh, hydrating experience of eating salad.

#8 Not obsessing over health is “healthy”

Along with meals not always making sense, not every meal will also be “healthy” or nutrient dense. Having every meal be “perfect” or full of nutrient dense foods, and not eating any play foods still feeds into food rules and restrictions, which are unhealthy and lead to obsession and binging. Not every meal has to have fruits or vegetables. You don’t have to always add components to “optimize”. Having a mixed diet full of a variety of foods that are both nutrient dense and play foods is more sustainable and leads to better mental AND physical health, as well as a more satisfying life. This way of eating represents what gentle nutrition is all about, as all foods can fit into our eating patterns.

For a more in-depth conversation around gentle nutrition, check out Leah’s Podcast Episode with Rachel Hartley, RD, the author of the book Gentle Nutrition.

Looking for more in-depth support with intuitive eating, gentle nutrition, and body image? Apply to my 1:1 coaching program, The Embodied Method.

The post 8 Tips For Honoring Your Health with Gentle Nutrition as an Intuitive Eater appeared first on Leah Kern RD.

Intuitive Eating and Cannabis Use: How to Prevent Binging When Smoking Weed or Using Edibles

leahk — Fri, 10 Mar 2023 18:53:16 +0000

If you struggle to prevent binge eating while high, you are not alone! Many people report experiencing “the munchies” causing them to binge or eat past comfortable fullness when engaging with cannabis.

You may feel that you just need more “willpower” or that the only answer is to stop smoking weed.. However, for many people, cannabis is an important tool for pain, mental health, chronic illness, and/or recreation. You really don’t have to stop smoking to “fix” the issue of binging when you have the munchies, you just need the right tools to help you navigate eating while high.

Here are 8 ways to prevent binge eating while high:

#1 Eat Before Smoking

When you eat before using cannabis, you’ll enter into the experience nourished, therefore, your body will not have the biological need for fuel while high. Eating before cannabis use might consist of eating a meal, a snack with protein, carbs, and fat, or anything else that will make you feel full. Eating while under the influence of cannabis can make it more difficult to listen to your body’s cues and therefore more likely to eat to uncomfortable fullness. It can be discouraging to experience episodes of eating past comfortable fullness, especially if you’re still new to intuitive eating. Taking eating our of the equation is one option, however if eating is an important part of your cannabis experience, I am not here to take that from you! Keep reading for tips on navigating eating while high if simply eating before you use cannabis doesn’t feel accessible to you.

#2 Incorporate “high” foods when sober

Incorporating “high” foods when sober is very important to prevent binging on them while high. If you only allow yourself to eat certain foods while high, you’re creating a sense of scarcity, which leads to a phenomenon called the last supper mentality. The last supper mentality is when you rarely allow yourself to eat a certain food, causing you to feel the need to gorge yourself on that food when you occasionally do allow it. Start by noticing what foods you binge on when high and then begin adding those foods into your daily life with unconditional permission to truly enjoy them. Giving yourself permission to eat the foods you binge on while high anytime, anywhere, will prevent the last supper mentality while high.

#3 Check in with your internal dialogue

The way you talk to yourself about eating while high may contribute to binging. If you tell yourself that calories don’t count when using cannabis, it’s likely you’ll end up eating past comfortable fullness, with the excuse that you have to “get it all in” to capitalize on the experience of being high. If you’re viewing being high as a “permission slip” to “be bad” and eat whatever you want, you’ll very likely end up feeling uncomfortably stuffed. If you do eat while high, notice the way you speak to yourself when fullness starts to happen. Does your internal dialogue sound like, “you’re gross, you’re such a pig, what’s wrong with you….” If so, work on shifting into a more compassionate inner dialogue by gently bringing neutral awareness to the sensation of fullness. This way, you’ll feel more connected to your body as you communicate with it instead of engaging in negative self talk. Finally, notice if you’re eating something while high because you actually want to eat it, or if you’re eating because it’s “the munchies” and you “have to.”

#4 Ask if Food Still Tastes Good

While we eat for many different reasons, pleasurable taste is certainly one of them. When you’re eating while engaging with cannabis, it’s important to ask yourself if the food you’re eating still tastes good. As you continue to eat and become full, the food will not taste as good. This is part of your body’s way of communicating to you that you’re becoming full. If you notice the food not tasting as good as that initial bite, ask yourself if you still want to eat it. And if you do, that is perfectly fine as you have body autonomy and there are no rules. When using cannabis, it can be especially difficult to determine if the food is still tasting good because of the heightened sensations resulting from the cannabinoids. As a result, it can be helpful to gently remind yourself that you’re under the influence and therefore experiencing heightened mouth feel. This reminder can help you determine if the food actually still tastes good or if the pleasurable sensation is coming from the affects of the drug.

#5 Ask Motivation for Cannabis Use

When you choose to use cannabis, ask yourself why you are doing so. Are you looking to relax and unwind? Maybe cannabis use helps with your creativity? Or, perhaps your motivation is simply tapping into a different brain frequency. These are all valid reasons to use cannabis. Checking in with your intention can help you to stay grounded during the experience. For example, if your intention for using cannabis is to unwind and relax, when you feel the desire to binge, you can ask yourself, “would this action support my intention of relaxing?” What you’ll find is that binge eating while high likely causes more stress, therefore contradicting your original motivation of unwinding.

#6 Experiment with other ways of experiencing Heightened Senses

For many people, binge eating while high happens in part because the experience of heightened taste and mouthfeel is remarkably pleasurable. Importantly, taste isn’t the only sense that is heightened when high. One unconventional tip to stop binging while high is to fulfill the desire to experience heightened senses in other ways. For example, you can drink hot tea and notice how it feels going down your throat, or hold the cup of hot tea and connect to the temperature and how it feels in your hands as well as the aroma of the tea. To access the sense of touch, you could engage in self-massage, utilize a massage gun, or exchange massages with a loved-one. Taking a hot shower or bath is another great way to connect to your senses by noticing how the hot water feels on your skin. You can also light candles, burn incense, or diffuse essential oils to connect to your sense of smell. Along with massages, self and intimate pleasure is another way to connect to your body and your sense of touch. You can also connect to rhythm or sound by listening to music or engaging in dance while noticing how the sounds and vibrations move through you. Make a list of the experiences that sound pleasurable to you before you use cannabis so you have alternative ideas for how to connect to your senses ready to go.

#7 Distractions

While on your IE journey, noticing fullness cues while high may make you sad because you enjoy the food you’re eating and want to keep eating even if you know that you’re full. This feeling of sadness is normal and it’s important to allow yourself to feel that sadness so that the emotion can move through you. However, you may also find it helpful to distract yourself from this sadness. Watching an entertaining show, talking to a friend, or starting a new activity such a reading or coloring can help you shift your attention away from the sadness that comes from stopping eating. During this time, it is important to remember that the sadness will pass in a few minutes, while the feeling from eating past comfortable fullness will likely last the rest of the night and potentially even into the morning.

#8 Reflect on Past Experiences

As you move through cannabis use in your Intuitive Eating journey, remember to reflect on past experiences. Ask yourself if you even like eating when high or if you’ve just been doing it because that’s what our culture says you “should” do when high. If eating while high is authentically enjoyable for you, then that’s okay, and if it’s not–that’s okay too! Some people find that eating big meals while high is not an enjoyable experience as the hyper awareness of sensations can ruin the experience of eating. On the other hand, some folks find that they feel more connected to foods and particularly enjoy eating while high. Everyone is different– it is up to you to reflect on your own lived experience and determine what feels best for your body.

Final Thoughts

If you struggle with binging while high, you are not alone. Unfortunately, this is not a topic being widely discussed but there truly are many tools you can use to avoid binging while high. Whether or not you choose to use cannabis and eat while high is your own choice, and whatever choice you make is a beautiful one.

Want more on this topic? I’m hosting a Cannabis and Intuitive Eating workshop on 4/18/24 at 3pm PST. Learn more and grab your ticket here!

Are you looking for individualized support when it comes to working on feeling more in control around food while high? Book your Cannabis and Intuitive Eating 1:1 Deep Dive session here.

The post Intuitive Eating and Cannabis Use: How to Prevent Binging When Smoking Weed or Using Edibles appeared first on Leah Kern RD.

What is Diet Culture and How Does It Manifest?

leahk — Mon, 06 Mar 2023 19:33:34 +0000

For the next few months, my intern, Kenzy, will be taking over the blog bringing you supportive content related to Health At Every Size, Intuitive Eating, and the anti-diet, weight-inclusive frameworks.

This week, Kenzy is giving you the rundown on the modern ways in which diet culture and wellness culture are showing up.

Take it away, Kenzy!

What is Diet Culture?

Diet culture is something that is a part of our daily lives, whether we realize it or not. While you may have never been on a “diet,” you could be more entrenched in diet culture than you realize.

Christy Harrision, registered dietitian and author of Anti-Diet, defines diet culture as such:

“Diet Culture is a system of beliefs that worships thinness and equates it to health and moral virtue, promotes weight loss as a means of attaining higher status, demonizes certain ways of eating while elevating others, and oppresses people who don’t match up with its supposed picture of “health.”

The first principle of Intuitive Eating is Rejecting The Diet Mentality, more relevantly known as Diet Culture. This can be done in multiple ways, including filtering out weight loss content on social media or blocking out targeted “wellness” ads. For many, the idea of rejecting the diet mentality is new and refreshing, however, it can be difficult in practice.

So why exactly is it so hard to reject the diet mentality? This is the question that I’ll be exploring in today’s blog post.

Diet Culture is Everywhere. Whether it’s targeted ads on social media, magazine covers, or billboards, it can feel as if everywhere we look, some form of dieting, weight loss, or “wellness”– which is really dieting in disguise– is being advertised.

Here are 10 examples of some of the ways diet culture manifests:

#1 Wellness Product Placements

On Instagram, YouTube, and TikTok, many content creators like to post “get ready with me” or “day in the life” videos. In these videos, the creators are going about their day, and often include the product placement of wellness brands. An especially prominent current example of this product placement is the preparation and use of popular greens powder brands such as Athletic Greens and Bloom Nutrition. While having greens powders or other wellness products may be well-intentioned by the creators, it still elevates a certain way of eating, inadvertently demonizing others ways of eating that don’t include elaborate supplements or “superfoods” powders. Not to mention, the women in these videos mainly occupy thin bodies which indirectly sends the message that the green powders makes a person thin when in reality, body size is largely determined by genetics and other social determinants.

#2 The “That Girl” Aesthetic

The “That Girl” aesthetic became popular on TikTok and Instagram in early 2022, promoting an elitist, thin, euro-centric beauty ideal that emphasizes things like lemon water, green juice, pilates, and matching high-end athletic wear sets. While there is nothing wrong with enjoying any of these things, the “that girl” aesthetic sends the message that these lifestyle routines and products are absolutely necessary in order to attain “health.” Moreover, the “That Girl” aesthetic equates thinness to health, and is incredibly exclusionary to other demographics outside of the white, thin, euro-centric woman who meets the conventional beauty ideal. People of color, differently-abled people, folks of lower socioeconomic status, and folks in larger bodies are blatantly excluded from the “That Girl” aspirational image of health.

#3 People Constantly Making Comments About Food

Diet culture often manifests during social gatherings where food is involved. Phrases such as “a moment on the lips, forever on the hips” may come up just as you go to take a bite of your favorite holiday dessert. This is also a time where people add morality to food by making comments lamenting how, “bad” they’re being for eating “junk,” or conversely, praising those who are showing restraint by calling them “good” or “well disciplined.” Even outside of social events, comments about food are still made. “It’s just calories in, calories out” is often said in conversations about weight loss, (this saying, by the way, completely disregards the reality that the human body is more complex than a calorimeter). The famous phrase “Nothing tastes as good as skinny feels” has plagued our culture for multiple decades, adding fuel to the diet culture fire whenever it is quoted. What diet culture phrases have you heard over the years?

#4 Feeling Like People Are Judging You

Even if you have rejected the diet mentality and are working on your Intuitive Eating journey, you may still feel that you are being judged by your peers for doing so. Listening to your body’s cues and eating and moving how you want is a very counter culture idea. Rejecting the diet mentality goes against the grain, and it can feel isolating if everyone around you is still stuck in diet culture. People may also not understand why you are making this change and may make comments as previously stated.

#5 Comparison

Along with comments about food and feelings of judgment, diet culture also manifests as comparison. This comparison could either come from peers or from within. There is the comparison of body size, comparing if someone is larger to feel “better” about one’s self, or comparing if someone is smaller, making one feel worse. There is also the comparison of what and how much someone eats compared to what the people around them are doing, which adds morality and demonization of foods and appearances. Comparison can make it hard to listen to body cues. One might fear eating more than someone or struggle to take a rest day from movement because someone else didn’t. This comparison trap ultimately harms your ability to honor your own body’s needs.

#6 Social Media

Social Media is a breeding ground for diet and wellness culture. Just scrolling for a few seconds, it is easy to encounter multiple posts about weight loss, fitness, wellness, and diet culture that all contradict one another. No matter how much you try to block out these diet culture posts, you can’t control the algorithm and will likely encounter them again. There are also buzzwords co-opted by diet culture that spread around social media. For example, gut health is important, especially if you have IBS or other gastro-intestinal related issues. However, “gut health” has been co-opted to praise certain foods and demonize others, along with a prescription restrictive diet in the name of “health,” when in reality, restriction can actually make gastro-intestinal issues worse. Between targeted adds for programs like Noom, influencers touting wellness products, and comparing body sizes and lifestyle routines, social media can make it difficult to reject diet culture unless you are extremely intentional and equipped with the right tools to spot diet culture in disguise.

#7 Inherited Diet Trauma

For many people, diet culture messaging comes from what they are told growing up (i.e the way families talk about food). Since we are so impressionable at a young age, comments that we hear about food and bodies are carried with us into adulthood. The “almond mom” meme trending on social media is the perfect example of how harmful diet talk can be growing up. While this meme originated from mothers telling their children to “just have a handful of almonds” when their child says they are hungry, the “almond mom” shows how many of the food rules we grew up with still affect us today. Inherited diet trauma can also come from family members making comments about others appearances, which can also be internalized at an early age. If you grow up hearing family members making negative comments about someone else’s appearance, it can be natural to worry about what they think of yours.

#8 “Healthified” Recipes

Diet culture creates the misconception that in order to be healthy, you must make multiple ingredient swamps in order to “healthify” your favorite foods, in turn suggesting that one would be unhealthy for eating the regular versions. This leads to substitution of regular ingredients for trendy “wellness” ingredients— like swapping plain flour for almond flour, or subbing coconut sugar for regular sugar, despite them both being metabolized the same. This could also occur with adding protein powder to baked goods, making gluten free, dairy free, and refined sugar free versions of desserts while not having a gluten or dairy allergy. These “healthier” versions of desserts are not as satisfying and can lead to overeating the dessert instead of just having the real version and moving on.

#9 Tracking Macros

While there have always been people counting their caloric intake, it has become more prevalent than ever before with apps like MyFitnessPal encouraging users to track their daily macronutrient intake. This encourages weighing out and measuring portions of everything eaten throughout the day, to then be logged into the app. Tracking macros creates rigidity in one’s life as food is turned into numbers instead of fuel or enjoyment, all for the sake of appearance over quality of life. Once you’ve been in the world of macro counting, it can be hard to be aware of body cue’s as you’ll likely still have those numbers lingering in your brain, even months or years after giving up tracking.

#10 Health Being Determined By Body Size

With the rise of the “Obesity Epidemic” in the late 1990’s and early 2000’s, we have been told that being in a larger body automatically means someone is unhealthy. This “epidemic” created an even bigger push on weight loss and dieting for the sake of “health.” However, this idea that body size determines health completely disregards other factors such as social determinants of health, genetics, illnesses, or disabilities. It is impossible to look at someone and decide whether or not they are healthy. There are also thin people that do not partake in health promoting behaviors, but because of their body size, their behaviors are not always considered to be unhealthy. In the last few years there has been a hopeful shift towards Health At Every Size (HAES), but we still have a long way to go for our culture to catch up with this new body of research.

Final Thoughts

As you navigate your Intuitive Eating journey, notice different ways diet culture shows up in your own life. The first step is having the awareness that something you’re consuming even is diet culture un the first place. This could include questioning preconceived beliefs about someone’s health based on their appearance, or challenging food rules you’ve had your entire life that were implemented in childhood.

Did you hear the news? We launched a podcast here at Leah Kern Nutrition! Shoulders Down Podcast is a podcast designed to teach you how to harness your intuition to govern not just how you eat but also how you live. New episodes get released every Tuesday! Click here to listen to our latest episode, “Finding The Courage To Follow Your Intuition with Erica Stanzione.”

The post What is Diet Culture and How Does It Manifest? appeared first on Leah Kern RD.

Meet The Intern: Kenzy Markello

Leah Kern — Fri, 20 Jan 2023 20:30:38 +0000

For the next few month’s, Kenzy will be interning at Leah Kern Nutrition to gain experience in the private practice world and to learn more about being an Intuitive Eating Dietitian. This internship is part of her undergraduate practicum requirements for her dietetic program at The University of Vermont.

Over the next few weeks, Kenzy will be guest writing some blogposts… we have some awesome content planned for you so make sure to keep your eye out on the blog!

I want to formally introduce Kenzy so you get to learn more about the person behind these guest blog posts we have in store for you.

Name, Where You’re From, Where You’re Currently At School?

My name is Kenzy, I’m from Falmouth, Massachusetts, and I am a Junior Dietetics Major at the University of Vermont!

What Inspired You to Want to Pursue A Career Path As A Dietitian?

I was originally inspired to pursue a career as a dietitian when I was vegan in high school and had to educate myself on how to get all the essential vitamins and minerals from alternative sources. Since I was the only person in my family that ate differently, I found that it was important to know how to properly nourish myself eating differently than how I was used to.

How Did You Get Into Intuitive Eating?

While I had heard “intuitive eating” as a buzzword around social media for a few years, I didn’t actually get into intuitive eating or understand the concept until I took Dr. Lizzy Pope’s Fundamentals of Nutrition class my first semester of college Freshman Year.

What Do You See Yourself Doing In Your Future As An RD?

I see myself working one-on-one with clients, helping them learn how to live a balanced life without restrictions, break away from generational diet trauma, and be at peace with themselves.

What Do You Enjoy Doing In Your Free Time?

In my free time, I enjoy going to different cafes in Burlington and spend a few hours there working on whatever creative writing project I am working on at the time, accompanied by a warm drink. My favorite form of creative writing to work on is comedic screenwriting.

Favorite Place in Nature and Why?

My favorite place in nature is the part of the Winooski River that runs through Richmond, VT. I discovered it this past summer and instantly fell in love as it felt very serene and like I had the entire river to myself, despite lots of other people being there. I enjoyed swimming a lot as a kid, and felt that it was a place that connected me back to that time.

Something That Makes Your Heart Happy?

My heart feels happy whenever I call my grandma to check in on her, or when I get to spend time with friends I don’t see very often.

Your Favorite Part About Becoming An Intuitive Eater?

While I don’t consider myself to fully be an intuitive eater as that switch cannot be made overnight, I do enjoy being able to eat something enjoyable that I wanted and move on, rather than opt for the “healthiest” option and not enjoy it as much. I also enjoy knowing that food has more meanings than just pure sustenance, as it is something that can bring people together. My favorite childhood memories are baking with my aunts and grandma, focusing on the process and quality time, as I enjoy associating memories with a food rather than the pure nutritional value.

Did you hear the news? We launched a podcast here at Leah Kern Nutrition! Shoulders Down Podcast is a podcast designed to teach you how to harness your intuition to govern not just how you eat but also how you live. New episodes get released every Tuesday! Click here to listen to our latest episode, “From Her Own Recovery to Supporting Clients with Pam Skop.”

The post Meet The Intern: Kenzy Markello appeared first on Leah Kern RD.

Health At Every Size (HAES) and Intuitive Eating

Leah Kern — Mon, 07 Nov 2022 12:35:28 +0000

What is HAES®?

Health at Every Size® or HAES® is a healthcare model that focuses on health promotion instead of weight management. This approach to health aims to redefine what “health” is as a whole; additionally setting aside focus on the absence of illness or disease and instead focusing on the incorporation of health behaviors. The main goal of HAES® is to create more equity in our healthcare systems and overall culture for people of all different body types, because if a person wants to pursue health, they should be able to regardless of the size of their body. This is also where health at every size and intuitive eating overlap, as both approaches center sustainable health behaviors over dieting or weight loss.

Health at Every Size and Intuitive Eating in Context

Understanding how health at every size and intuitive eating fit within the larger conversation about weight and health helps us challenge long-standing assumptions.

But what about all the research “showing” that higher weight leads to negative health outcomes?

When it comes to weight and nutrition science, there are a lot of flaws that are present for various different reasons. One of the main flaws is that weight has been a main outcome for so many years in the majority of studies surrounding health. This is because it is an easy outcome to measure compared to things such as heart attack incidence, or rates of other negative health outcomes because it will often take much longer to get data on these things that often take a long time to change in response to a single intervention. Longer studies mean more money needed for funding, higher dropout rates of participants, and overall much more difficulty for researchers.

Since weight and BMI are so often used as a primary measure in studies, there is a lot of data on it, and with a lot of data comes a lot of correlations/ associations that can be made. This is what leads to all of those headlines and diet culture messaging about why you need to lose weight in order to avoid negative health outcomes, but when we consider the other factors at play, the correlation falls apart. The first thing many of us learn in basic statistics is that “correlation does not equal causation.” When looking at weight science, this basic principle is often overlooked. There are so many factors that are very often not controlled for when looking at what could cause a specific negative health outcome, including weight stigma and the chronic stress that it creates for people in larger bodies, the social determinants of health, and so many others. Weight stigma especially is something that can contribute to many negative health outcomes, if you want to learn more about how, check this episode of Leah’s podcast.

But what if I don’t want to be this size, even if I’m healthy?

Weight stigma against ourselves is often the product of years spent listening to diet culture and fat-phobic messages. This is especially difficult when part of that messaging may have been that smaller bodies are morally superior. Along with this, sometimes the hardest person to accept unconditionally is ourselves.

Starting the journey of finally accepting your body for all that it is, exactly how it is, can be an extremely difficult and long one. It is also often an on-going battle to fight that diet culture voice inside of your head telling you that you aren’t good enough. For many of us, the thin-ideal has been something that we were raised with, and so going against what is essentially a core belief can be really scary and overwhelming.

Sometimes it is too much to start with a goal of loving your body, and that’s okay! You don’t have to be in love with your body in order to fully love and respect yourself, but our bodies are our homes that we are going to be living in for the rest of our lives. If we can at least start to appreciate our bodies for all that they do for us and accept them for what they are, then we can feel more comfortable in our own skin. In this work surrounding intuitive eating, accepting your body can sometimes be one of the most difficult pieces and it can take a lot of work, but there are great options for support during this process. If you are feeling overwhelmed about where to start on this journey, this podcast episode from Sonya Renee Taylor offers a really great perspective and starting point.

How does HAES® contradict diet culture messaging?

As we have discussed previously on the blog, diet culture presents this image of “perfect” health, and part of that image is being in a smaller body. HAES® directly goes against that messaging and tells us that we don’t need to fit any specific size in order to obtain health (and there is now a large body of research supporting the reality that weight is NOT an indicator of health). HAES® also works to take away social stigmas for people in larger bodies, making the actual pursuit of health more accessible. This model additionally removes the morality surrounding health whereas diet culture hinges on making food a moral issue and using shame tactics as “motivation.” A HAES® approach to health is necessary to shift out of diet culture and into intuitive eating because it allows us to approach health from a more inclusive, individualistic, and overall realistic lens.

Thanks to my intern, Elizabeth, for her help on this blog post!

Want more on this topic? Checkout our podcast episode, 5 Reasons Why Your Weight Doesn’t Determine Your Health.

Tune in here or search for Shoulders Down wherever you listen to podcasts.

Ready to jumpstart your intuitive eating journey? Download our free Intuitive Eating Starter Pack!

The post Health At Every Size (HAES) and Intuitive Eating appeared first on Leah Kern RD.

Social Determinants of Health: Why Diet Culture Misses the Bigger Picture

Leah Kern — Sun, 16 Oct 2022 12:58:21 +0000

The social determinants of health (SDOH) are a group of social conditions that make up almost 50% of the overall factors that contribute to your health. These are conditions that are often out of your control, and they tie into many overall inequities, racism, and elitism in diet culture. The SDOH are a true testament of how health is so much more than diet and exercise and why the perfect image of “health” that diet culture advertises is impossible for anyone to truly attain.

What are the social determinants of health and how do they impact a person’s health?

The five main social determinants of health are access to quality healthcare, access to quality education, social and community environment, economic stability, and a person’s home environment/ neighborhood that they live in (CDC).

Let’s take a look at each SDOH individually to unpack how these factors can impact health outcomes:

Access to quality healthcare can include physical access to healthcare (if there are hospitals or clinics near you and whether or not you have transportation to get there), whether healthcare is included in work benefits, financial barriers, and language barriers. It can also include a person’s healthcare literacy. A person who does not know how to navigate the healthcare system might not going to be able to receive adequate treatment for issues they may have. In addition, if someone receives a diagnosis that requires a specialty care team and the facilities they have access to are unable to provide that, they are going to miss out on that extra level of care and it may perpetuate their condition.

Access to quality education can affect health in a similar way to healthcare access because if you don’t have knowledge of how certain illnesses may look or feel, you might not know if you need to seek treatment. From quality education, a person also gains skills of critical thinking, knowing how to ask the right questions, and being able to advocate for oneself. These skills are something that we may not think impacts our health, but critically thinking and self-advocacy can ensure that a person is receiving the right treatments for them.

Social environments is the type of support system you have to help you work through some of the stressful times that might come up in your life. If you don’t have a good community to support you, you may not be able to mediate stressful events and this can negatively impact your health.

A great example illustrating the true impact of social and community context on health outcomes comes from a well-known epidemiological study called “the Roseto effect.” In this study, a community of Italian immigrants were curiously found to have very low incidences of heart disease despite having diets that were very high in foods that we normally associate with higher rates of heart disease. Researchers studied this community and found that this group of people was extremely close knit, having really strong cohesion and the community acted as a strong support system. It was determined that these close social relationships were what lead to these low rates of heart disease in the community (PBS). Many people would likely be surprised to learn that community context can actually have a greater impact on health than one’s diet. There have now been various other epidemiological studies with identical findings: social and community ties is an incredibly strong predictor for health outcomes.

Economic stability is another factor that can greatly impact a person’s health outcomes. If you experience financial instability, you may not be able to even get enough food to fuel you throughout the day, let alone worry about making sure you’re getting enough variety and nutrients in your diet. Financial instability is often also a source of extreme stress because it impacts so many other factors of a person’s life. This chronic worry alone can lead to a chronic stress response in the body which in and of itself can be cause for negative health outcomes. Economic instability can also be a driving factor for all of the other SDOH. A lack of stable finances often translates to decreased quality of healthcare, decreased quality of education, and a decrease in stability of housing, because here in the U.S. these are all things that unfortunately arise primarily from a certain base stable income.

Neighborhood and Built Environment can affect a person’s physical access to resources as well as stress levels. Access to safe and adequate housing can include things like sanitation, sufficient space for everyone living there, neighborhood safety, stability of housing, and neighborhood infrastructure . If someone is living in poor sanitary or crowded conditions, they could be directly exposed to illnesses at a high rate. Housing can also severely affect a person’s stress levels if they are in an unstable housing situation, as they may not know if they are going to be living in the same place from month to month. Along with this, neighborhood safety can also severely impact stress. If someone works a late shift and has to walk home to an unsafe neighborhood, that is going to be a constant source of stress for them, and all of this stress can result in negative health outcomes which also can have negative impacts on health. Neighborhood infrastructure can also impact a person’s health outcomes because it may limit the health behaviors that they have access to.

One common example of how SDOH are often missed in a clinical setting is when a doctor recommends a patient spend more time walking outside. In this case, it is often not considered whether the patient even has access to sidewalks and if they do, whether the neighborhood is a safe place to be walking in the first place.

What does diet culture say impacts health?

Diet culture often deliberately ignores the SDOH and instead places personal responsibility on people to improve everything related to their health (even if it is out of their control). Diet culture moralizes foods as good or bad, and in doing so ignores if a person even has access to the foods deemed as “good.” This is extremely harmful because if someone isn’t able to afford those foods, the food that they can afford is seen as “not good enough,” which can create feelings of shame.

In this moralization of food, diet culture also places great emphasis on avoiding common culturally rich foods and instead prioritizes foods commonly from white/ Caucasian cultures. This perpetuates issues of racism and classism in our culture, and shames people of different backgrounds for wanting to eat food that are comforting, meaningful, and culturally significant to them. Along with causing feelings of shame for a person, this can also cause isolation from one’s culture, which can in turn harm their community relationships and therefore cause more negative health outcomes.

Diet culture also demands a large amount of time and money to live up to the image of “health” that it portrays.

Most people don’t have the budget to buy all of their groceries at specialty health stores, attend boutique fitness classes, and cook elaborate dishes for every meal, but diet culture says that this is the only way to achieve health.

This image is only attainable for a very small number of people with adequate time and financial means. Being unable to achieve diet culture’s definition of health creates even more feelings of fear, shame, and guilt… and when that select group of people who have obtained diet culture’s picture of “health” advertises their success, you’ll often hear them saying something like, ” if I can do it, you can too!” While in reality, their “success” is often driven by factors largely out of one’s immediate control such as genetics, adequate resources, and financial stability.

Why considering the social determinants of health is important when thinking about nutrition

The SDOH are ultimately an entire list of reasons why it isn’t your fault for being unable to live up to the image of health that diet culture portrays! Looking at the other factors that contribute to our health can help us take a step back and analyze the bigger picture.

At the end of the day, it doesn’t matter how much kale or quinoa that you eat. If you are experiencing chronic stress in your life, and lack of access to adequate healthcare, no amount of “superfoods” will “cure” your health problems.

If this is the first time you are hearing about the social determinants of health, I hope that this can be something that can give you more grace and compassion when it comes to your health. There is a lot less personal responsibility playing into our health than we have been led to believe, and because diet culture has so much money, power, and influence, these other factors are rarely talked about since they go against the messages that diet culture is advertising.

Thanks to my intern, Elizabeth, for her help with this blog post!

Want to jumpstart your intuitive eating journey? Download our free Intuitive Eating Starter Pack!

The post Social Determinants of Health: Why Diet Culture Misses the Bigger Picture appeared first on Leah Kern RD.

Meet the Intern: Elizabeth Barton

Leah Kern — Thu, 29 Sep 2022 12:43:23 +0000

For the next few month’s, Elizabeth will be interning at Leah Kern Nutrition to gain experience in the private practice world and to learn more about being an Intuitive Eating Dietitian. This internship is part of her undergraduate practicum requirements for her dietetic program at The University of Vermont.

Over the next few weeks, Elizabeth will be guest writing some blogposts… we have some awesome content planned for you so make sure to keep your eye out on the blog!

I want to formally introduce Elizabeth so you get to learn more about the person behind these guest blog posts we have in store for you.

Name, where you’re from, where you’re currently at school

My name is Elizabeth Barton and I am from St. Louis, Missouri. I am currently in my senior year at the University of Vermont studying dietetics! I am super excited to be working with Leah to gain more insight into a career as a dietician and to be able to share some of what I have learned throughout my studies!

What inspired you to want to pursue a career path as a dietitian?

What first got me interested in dietetics was my love of food. Cooking and feeding the people I love is one of my favorite things to do and brings me so much joy. When I was little I wanted to be a chef, but I was also interested in science and so when I discovered dietetics I realized I could combine two things that I love into a career. My journey of what really got me sucked into the world of dietetics was, like many, rooted in diet culture and intertwined with my own issues surrounding body image and a skewed definition of health. When I got to college, I was introduced to intuitive eating and the weight inclusive approach to dietetics and ultimately realized that I had been consumed with diet culture for so many years of my life. My desire to prevent others from being exposed to the harm of diet culture is what has led me to stay in this field and continue to grow my passion for the weight-inclusive approach to nutrition.

How did you get into intuitive eating?

My first semester at UVM I took “Fundamentals of Nutrition” with Lizzy Pope (yes, this is the famous Lizzy you may have heard about on Leah’s podcast) and she introduced me to the anti-diet approach. After learning about a different way of thinking about nutrition, I was inspired to start healing my own relationship with food. Last year I took another class with Lizzy called “Weight Inclusive Nutrition” and I learned about the deeper issues tied to diet culture such as the racism, classism, and bias towards others because of something they cannot realistically change. Now one of my main career goals is to make positive changes in the field of dietetics so that everyone truly feels they are able to get the nutrition information and care that they deserve.

What do you see yourself doing in your future as an RD?

I would love to go into a clinical counseling setting as an RD. My parents both work in healthcare so I practically grew up hanging out in a hospital. I also think that the healthcare field is a place where weight-inclusive practices need to have more recognition, as they can help so many people live healthier lives if they don’t have to worry about being discriminated against for their body size at every doctor’s visit. Recently I have been thinking about trying to work in pediatrics with kids because so much harm related to diet culture happens when we are young and the earlier that harm can be stopped the better.

What do you enjoy doing in your free time?

I love to hang out with my friends, and as I mentioned earlier, love to cook for others! I am a big fan of planning dinner parties (especially with a theme). Being able to feed the people I love is something that makes me really happy. I also love to take walks around Burlington, explore new places, and when I need a more low-energy activity I can definitely be found watching a TV show with my cat Pippa snuggled next to me.

Favorite place in nature and why?

My favorite place in nature is the woods. My parents got engaged in the Redwoods in California and we have been vacationing near an area of the Redwoods Forest since I was little. This area specifically is really special to me but now when I take a walk in any forest it brings me back to memories of walking around the redwood trees when I was little (and in my bare feet because I hated wearing shoes). There is also a certain serenity to it that makes me feel safe with all the trees towering around me and so many different plants and flowers on the forest floor.

Something that makes your heart happy?

Having genuine conversations with people I love. Late night chats about anything and everything are my favorite and I always look back on those memories as something that holds a lot of value in my life. Especially when good conversation is held over good food it makes the experience even better!

Your favorite part about becoming an intuitive eater?

My favorite part about being an intuitive eater is the freedom to eat whatever I want whenever I want. I have the full and unconditional permission to enjoy things that make me happy. I can have a sweet pastry with my coffee and enjoy the full experience of sweet balancing out bitter. I can also enjoy all foods that I eat so much more. When I am craving more nutrient dense foods like broccoli or brussel sprouts, I enjoy them equally as much as any other food because I am honoring my cravings!

Did you hear the news? We launched a podcast here at Leah Kern Nutrition! Shoulders Down Podcast is a podcast designed to teach you how to harness your intuition to govern not just how you eat but also how you live. New episodes get released every Tuesday! Click here to listen to our latest episode, “Weight Inclusivity, Self-Compassion, and Grieving the Thin Ideal with Mya Kwon.”

The post Meet the Intern: Elizabeth Barton appeared first on Leah Kern RD.

10 Lessons I’ve Learned On My Intuitive Eating Journey

Leah Kern — Wed, 24 Aug 2022 19:30:26 +0000

Over the past 5 months, My intern, Ally, has been working hard behind the scenes here at Leah Kern Nutrition. She worked on various projects including a fabulous 10-part mini training teaching you about the ten principles of Intuitive Eating. In case you missed it, here are the posts from the series.

To celebrate Ally’s internship coming to an end, she’s reflecting on 10 lessons she’s learned (so far) on her intuitive eating journey.

Take it away, Ally!

10 Lessons I’ve Learned On My Intuitive Eating Journey (so far):

Eating “healthy” and exercising isn’t a personality trait. Your loved ones value and appreciate you for reasons that are entirely unrelated to your food and exercise choices. You don’t have to prove your worth to anyone.
You are not morally superior because of your food choices. If you packed a superfood kale salad for lunch, that doesn’t make you a “healthier” or “better” person than anyone else. All foods have something to offer- obsessing over food is what’s actually unhealthy.
Sure, food is fuel, but it’s also so much more than that. Food is tradition, celebration, enjoyment, and comfort- you deserve to find joy in the eating experience.
When you don’t spend all of your time stressed over food and exercise, it’s amazing how much time and energy you suddenly have. Instead of worrying about when you’ll fit in a workout or what you’ll eat on a family vacation, you can actually remain present for your experiences.
When you listen to what your body’s craving, every meal/snack might not be fully balanced or optimized- that’s okay. There’s nothing wrong with simple foods like toast with butter or pizza.
You don’t need to justify your reasoning behind your food choices- your body’s cues are enough. Your body knows best.
You are making a difference just by existing in this world as an intuitive eater- your job isn’t to fix everyone’s relationship with food and their body. Although you may want to share what you’ve learned with everyone, people must be open and receptive to accepting your advice (which is not your job to change).
Thank your body for all that it does for you and forgive yourself for picking it apart. It’s not your fault that diet culture made you feel like you weren’t enough.
The process of healing your relationship with food isn’t linear and some days it will feel challenging. Be gentle with yourself and know that the peace of eating and living intuitively is worth working towards.
Listening to what your body wants allows you to listen to what your heart wants. Living in alignment with your intuition has a ripple effect on your entire quality of life.

I feel forever grateful for this opportunity to learn from Leah and share my ideas with you all. Follow me on Instagram and Tiktok @radiantplates to stay in touch- I’m always willing to chat and love connecting with new friends.

The post 10 Lessons I’ve Learned On My Intuitive Eating Journey appeared first on Leah Kern RD.

Intuitive Eating Principle 10: Honor Your Health With Gentle Nutrition

Leah Kern — Wed, 22 Jun 2022 20:13:24 +0000

My intern, Ally, is taking over my blog to bring you a 10-part Mini training teaching you about the ten principles of Intuitive Eating. Each week, a new blogpost has gone live summarizing the key elements of the principle while also giving you actionable steps to bring the principle into your life. Ally’s written several posts in this series already, including:

If you haven’t already, make sure to check out those posts to get up to speed!

For the final post in this series, Ally is teaching you all about Principle 10: Honor Your Health With Gentle Nutrition. To make sure you don’t miss any upcoming posts, click here to subscribe to my weekly newsletter.

Take it away, Ally!

As we reach the end of this blog post series, you may be asking “okay, what’s the catch with this whole intuitive eating thing? When do the rules start?” Spoiler alert- there is no catch! Much of the work that goes into developing a healthy relationship with food involves attunement with your mind, body, and food. As discussed throughout principles 1-8 of Intuitive Eating, the basis of this framework is learning to pay attention to all of your physical cues, sensations, and emotions.

Once you reach a place where you can listen to your cues and freely enjoy all foods without guilt, it’s possible to implement the guidance of gentle nutrition.

The big shift here is that as an intuitive eater, YOU decide what health recommendations from the external world you’d like to integrate into your life. These choices come from a genuine place of enjoyment and care for yourself and your body. It may take time for you to be able to reach this place- if you need to come back to this blog post, that’s completely okay. Keep in mind that with Intuitive Eating, no foods are morally “better” and all foods provide some sort of value. Principle 10 of Intuitive Eating, Honor Your Health With Gentle Nutrition, goes over how you can make food choices that are both enjoyable and that make your body feel good.

After working through the residue of old diet rules, you may be asking yourself- what is authentic health? In simple terms, authentic health is based upon caring for your individual needs and using nutritional guidelines to make fulfilling food choices. With this perspective, your food choices are rooted in self care rather than self control. Generally speaking, meals and snacks are most satisfying when they include a combination of the main macronutrients (protein, fat, and carbohydrates), some fiber, and a “satisfaction factor.” Most importantly, every meal does not need to contain each of these components- there are still no food rules. The goal here is to develop an understanding of each of the components that will allow you to reap the most satisfaction from your eating experiences. One amazing intuitive eating RD, Rachael Hartley, has an incredible resource that details the hierarchy of nutritional needs to put things in perspective:

To break this down- adequacy is most important when it comes to your nutritional needs. Regardless of which foods you choose to eat, if you aren’t eating enough, your body becomes so focused on surviving that it’s sent into stress mode. This can result in a number of unwanted consequences, such as inhibited digestion, slowed metabolism, systemic inflammation, poor blood sugar control, increased blood pressure, and inhibited immune response. Remember that body size is not an indicator of nutrition status- if you’re in a larger body, you might still be under-fueling (and vice versa). If this means reaching for a quick candy bar in a pinch, that’s completely okay! Feeding yourself enough fuel is the first and foremost important consideration in nutrition.

Once you are consistently nourishing your body with adequate fuel, the next consideration is thinking about incorporating a balance of the macronutrients: carbohydrates, protein, and fat. Importantly, balance isn’t about making up for the “bad” foods with “good” ones. Rather, balance is about incorporating all of the macronutrients together as they all serve unique and essential roles for your body. When you combine carbs, protein, and fat in a meal, this tends to provide you with the most optimal energy levels and a fulfilling eating experience.

Importantly, you don’t need to “optimize” every meal to include all of the macronutrients every time you eat! Perhaps, you’re craving pizza- some days, you might just enjoy the pizza, which is great. Other days, you might notice that you’re also craving some fresh, nutrient-dense foods, so you can add a yummy side salad onto your plate with the pizza. Once you learn to eat in alignment with your intuition, most of the time, you’ll realize that your body actually guides you towards a balance of food combinations that make you feel good. How cool is that?

Once you are eating an adequate amount of food and incorporating a balance of the macronutrients, variety is the next nutritional consideration. This can be as simple as switching up the brand of bread that you buy or the lunches you pack for work every so often. There are so many different micronutrients (iron, potassium, vitamin C, magnesium) and all foods offer a different combination of these micronutrients. The best way to ensure that you’re getting all of the micronutrients is to have a variety of foods. It’s common to gravitate towards specific “safe” meals while you’re dieting; one of the amazing benefits of eating intuitively is allowing yourself to enjoy all kinds of foods!

Variety can provide you with a larger range of nutrients and also more satisfaction. Do not turn this into another diet rule; you don’t have to stress over enjoying the same meal a few days in a row. Rather, think about variety over a longer period of time- are you switching up your weekly dinner rotations or the brand of cereal you buy?

The least important element of nutrition is individual foods. That’s right, no singular food has magical benefits that will alter your health! Certain foods can absolutely offer different benefits to your body (i.e. fermented foods can improve your gut health, whole grains can improve HDL cholesterol) but unless you’re eating enough food, a balance of the macronutrients, and incorporating variety you likely won’t be able to reap these benefits.

The media often exaggerates the impact of specific foods on your body. You may be aware of popular nutrition trends such as celery juice for “detoxing,” apple cider vinegar for fat burning, and chlorophyll water for glowy skin, just to name a few. But the reality is, no one food or drink has the power to actually make these dramatic changes in your body. These are just fads, and nutrition research is always changing which means that there truly is no “perfect way to eat!” Plus, doesn’t it sound exhausting to strive for perfection all of the time?

“[Americans] had the greatest worry over their health and eating, and greater dissatisfaction with what they ate… it is widely accepted that stress triggers a biological chemical assault in our bodies, which is harmful to our health (McEwen 2008)” (Intuitive Eating page 232)

Consider how other cultures around the world approach food. The French, for example, regularly enjoy several foods that are touted “unhealthy” in America, such as full-fat cream, butter, cheese, and bread. Yet, the French also have a longer life expectancy, lowered risk for heart disease, and take less medication (Guyenet 2008). When you view food as a pleasurable aspect of life rather than something to be controlled and feared, a significant amount of stress is lifted from your life resulting in more positive health outcomes. In my blog post, Principle 7: Cope With Your Emotions With Kindness, I talked about the detrimental effects of spikes in cortisol (stress hormone) levels on the body. This further proves the idea that although nutritional recommendations and guidelines can be useful tools in making choices about how to care for your long term health, if the tools become stressful and obsessive, the benefit is lost.

“Our experience has shown that the more a person focuses on a number, the more it interferes with the process of listening to the body” (Intuitive Eating page 237)

Unfortunately, most of the current health policies revolve around numbers- consuming X grams of protein, limiting yourself to Y portion, or eating Z amount of vegetables per day. These policies further perpetuate weight stigma and a cultural obsession with food and body, as there’s a consistent emphasis on calories and body weight. Recall that your body is intelligent- far more intelligent than any calorie tracking app or piece of technology ever will be. Only YOU truly know what makes your body feel good. As an Intuitive Eater, there are no rigid portion sizes- you can freely decide what your body needs. In the pursuit of lifelong health, if you are solely focused on numerical values you’ll never be able to reach a place of body trust and freedom.

This is where the balance of information and pleasure comes in. Critics of Intuitive Eating often say that encouraging people to eat whatever they want will lead to poor nutrition, but studies consistently show that eating intuitively is associated with eating a wider variety of nutrient-dense foods and decreased disordered eating habits. Eating nutrient-dense foods FEELS good- once morality is removed, you can identify and seek eating experiences that make you feel emotionally fulfilled, satisfied, and energized. You can also benefit from enjoying “play foods,” which are foods that diet culture may label as “unhealthy” but really add non-physical value to your life (i.e. ice cream, birthday cake, pizza) If you have the freedom to eat whatever you want, why would you choose to feel physically uncomfortable?

When I was a senior in high school, I struggled with some disordered eating habits and experienced my own moment of revelation about food freedom on a trip to Paris with my family. For a few months before the trip, I had been counting my calories on MyFitnessPal and overexercising. Although cooking and enjoying food has always been one of my favorite hobbies, this spiral sent me down the path of worrying about every bite of food I consumed and every calorie goal I exceeded. I was incredibly excited for this trip, not only because it was an amazing adventure that my family had been planning for months, but also because I knew that I would truly enjoy all foods without guilt while I was on vacation. Although I had very rigid food rules about what I was allowed to eat at home, vacations felt like a safe space to step outside of those rules.

Indeed, this trip was absolutely amazing, and still one of my favorite family memories to this day. But what was incredibly interesting, that I came to realize, was how my body didn’t actually change from enjoying all the croissants, gelato, bread, and pizza on vacation. In fact, I felt as though a weight was lifted off of my shoulders. I no longer wasted all of my time stressing about food or planning what I’d eat next, AND I felt happier, healthier, and more relaxed.

Although I was unaware at the time, this experience was a glimpse of what being an Intuitive Eater feels like. While I initially went into my vacation from a dieting mindset (as I told myself to enjoy all foods only because it was vacation), I then felt other benefits. Of course, learning to trust my body and work against old diet rules is an ongoing and ever-evolving process, but I can confidently say that I now feel more comfortable eating any and all foods that I crave. I no longer fear that my body will somehow change as a result of one food or meal, and beyond that, I’m learning my worth and my value is not dependent upon the size and shape of my body.

Achieving “authentic health” means that you can pursue a way of eating that’s sustainable and makes you feel good. This is why this principle is called gentle nutrition- taste and enjoyment is equally as important to health. When adding a variety of nutrient-dense foods into your diet, it can be helpful to ensure that you’re eating enough to fuel your body, adding in a variety of fruits and vegetables that you actually like (think smoothies, stuffed peppers, fruit compote, stir-fried veggies, and more), and drinking enough water. To feel satisfied by your food choices, consider implementing a combination of carbohydrates, protein, fat, and fiber into your eating experiences. I can’t emphasize enough that all foods have value- even if all foods aren’t nutritionally equivalent, they can be emotionally equivalent. During an eating experience, it may be helpful to ask yourself:

Do I really like how these foods taste?
How does eating this food make my body feel? Do I like that feeling?
Would I choose to feel this way again?
Next time, what might I add or change about this meal to add more satisfaction?

You have the right to savor your meals without guilt or judgment, honor your fullness by refusing a second helping of food, or unapologetically enjoy another plate regardless of what others have to say. As an Intuitive Eater, freedom is in your hands, and you can find peace, contentment, and lasting satisfaction in healing your relationship with food and your body.

Did you hear the news? We launched a podcast here at Leah Kern Nutrition! Shoulders Down Podcast is a podcast designed to teach you how to harness your intuition to govern not just how you eat but also how you live. New episodes get released every Tuesday! Click here to listen to our latest episode featuring an incredibly inspiring client story. Taylor, an alumni of my 1:1 coaching program, The Embodied Method, shares how her relationship with food has transformed since becoming an intuitive eater.

The post Intuitive Eating Principle 10: Honor Your Health With Gentle Nutrition appeared first on Leah Kern RD.

Intuitive Eating Principle 9: Movement- Feel the Difference

Leah Kern — Wed, 15 Jun 2022 20:04:02 +0000

If you haven’t already, make sure to check out those posts to get up to speed!

This week, Ally is teaching you all about Principle 9: Movement- Feel the Difference. To make sure you don’t miss any posts from this series, click here to subscribe to my weekly newsletter.

Take it away, Ally!

Exercise is often portrayed as a chore we must put ourselves through. Perhaps you hate running, but you’ve forced yourself to run for years in an effort to lose weight. Or, maybe you’ve been strictly lifting heavy weights and doing HIIT workouts because you feel pressured to “get toned.” Diet culture convinces us that exercise is simply another method for changing our physical bodies. Just as the act of dieting makes us feel guilty and unhappy, this mindset around movement has the same effect.

When you adopt a new workout plan with the goal of changing your physical body or compensating for the food you eat, exercise will never be pleasurable or sustainable.

By switching your focus to how exercise makes you feel, you can find fun, sustainable ways to enjoy moving your body. Principle 9, Movement- Feel the Difference explores how you can rid yourself of rigid rules about exercise and begin to reap all of the benefits and happiness that comes with movement. Movement should be fun, and you deserve to move and live in a way that aligns with your individual preferences, attunement cues, and day-to-day lifestyle.

“When a diet fails, exercise often stops because it was only done as an adjunct to dieting. You’re left with memories of feeling bad, which makes you less likely to want to exercise in the future.” (Intuitive Eating page 218)

As we’ve come to understand, restrictive habits and behaviors burn us out both mentally and physically. In the same way that diets involve food rules, many exercise regimens involve a similar form of guilt-ridden rules about what constitutes an exercise as “counting.”

Diet culture often blames the individual for not having enough “willpower” to exercise- let’s take the example of the “New year, new you” advertisements every winter from the fitness industry. Every year, this language around exercise gets you to believe that working out is a matter of personal responsibility and discipline. Inevitably, when you can’t stick to a workout plan prescribed by the societal accepted norms of what “counts,” you end up feeling guilt and shame. In reality, it’s likely the workout plan wasn’t aligned with your body’s needs and preferences to begin with, so no wonder it was unsustainable!

So many people don’t even know where to start with healing their relationship with movement. A question that might be helpful to ask yourself is: if there was no guarantee that exercise would change your physical body, how would you choose to move?

Because most people associate exercise with dieting, it’s normal to have an all-or-nothing mindset around movement. You may have formed internalized rules about what “counts” as exercise as a result of living in diet culture. Perhaps, you’ve been taught that in order to reap the physical and mental benefits of exercise, your workouts must take a certain amount of time, but did you know that according to the World Health Organization, even a 10 minute walk or some light stretching is enough to clear your mind and make you feel good? (World Health Organization 2010). In today’s culture, it’s likely unrealistic to assume that you’ll have an extended period of free time to workout during the day. Rather than forcing yourself to adhere to rigid rules for day-to-day exercise, consider adding little bursts of movement to your routine when you’re able to. Lifting this pressure will allow you to have fun with movement and use it as a time to take care of yourself, rather than punish yourself. Remember: exercise is something that should add to your quality of life, not take away from it.

Researchers say, “it’s about time we decouple exercise from weight loss, because it minimizes its myriad significant health benefits. (Chaput et al. 2011)” (Intuitive Eating page 220)

Diet culture tends to frame weight loss as the “ultimate goal” that all individuals should seek. Yet, movement is important for a variety of reasons that are entirely unrelated to weight loss. Some benefits of moving your body include:

Increased strength
Decreased blood pressure
Reduced risk for chronic diseases
Improved mood
Improved learning and memory
Increased stress tolerance

Importantly, you can attain the above benefits and more even if your body size and shape doesn’t change.

When you’re constantly worried about food and exercise, that adds an extra burden of stress to your life. This added stress in addition to everyday stressors often leads to compiled chronic stress, which ultimately interferes with your ability to reap all of the typical benefits of exercise. In a state of chronic stress, your body produces excess cortisol (stress hormone) in response to a perceived “threat.” This is often associated with hormonal imbalances, insulin resistance, and elevated neuropeptide Y release (which increases appetite). Let’s recall that exercise typically reduces stress, but when it becomes compulsive and extreme, it has the opposite effect.

For several years, I wore an apple watch to track my workouts. At first, I found this to be a helpful, interesting tool for tracking my distance during high school swim practices. Over time, however, I started to focus more on the metrics captured by my watch than the actual swim itself. After swimming, I’d analyze not only the distance I swam, but the calories I burned. Soon enough, this translated into me tracking all forms of movement on my watch (even a 10 minute walk!) to make sure that it “counted.” I found myself feeling stressed and anxious on days where I didn’t meet my “move goal,” and hourly exercise reminders from my watch only made matters worse. When I saw that I had burned less calories doing a particular workout, this led me to (falsely) believe that it wasn’t a “good enough” workout and I need to “make up for it” by eating less. I’d often skip rest days, because I didn’t believe that I was actually deserving of rest. The extra layer of stress associated with fixating on exterior metrics caused me to miss out on all of the enjoyment that comes with exercise.

Now, as an intuitive eater who’s been working to heal my relationship with food and exercise, I no longer wear an apple watch. Each day, I focus on moving in a way that makes me feel healthy, happy, and strong- sometimes, that’s lifting weights, other days it’s a walk outside, and some days, I just rest. On my intuitive eating journey, I’ve learned that no form of exercise is morally better than another. Taking some time off of exercise won’t negatively impact your health by any means- in fact, it’s entirely healthy to take breaks. Our bodies need rest, and it’s necessary to take care of yourself by moving in a way that feels good.

The act of prioritizing time to take care of your mental and physical health may feel nearly impossible. In today’s busy world, that’s understandable! Yet, intuitive eating is a self care framework therefore making time for yourself is an important ingredient in being able to hear your body’s cues.

Movement can be an excellent way to connect with yourself and find peace. Brainstorm pockets of time throughout the day that you could devote towards yourself- maybe 5 minutes of stretching in the morning, taking the stairs a few times per week at work, or a short after-dinner walk to wind down from the day. When deciding upon how to move your body, be sure to choose something that feels enjoyable to you, whether that be a dance party to your favorite songs, an at-home pilates workout, a group fitness class, biking, jump roping, or walking your dog.

While you may engage in formal movement, you can also reap benefits from informal movement– movement that’s built into your day-to-day activities. Informal movement can be equally as beneficial as formal movement. Some examples of this kind of movement that is built into your day-to-day life includes: unloading the dishwasher, gardening, changing your sheets, doing laundry, walking to class, or cleaning the house. Be aware of getting stuck in the trap of believing that movement only counts when it’s “formally” occurring at a gym- informal movement can be a sustainable and realistic way to incorporate movement into your life.

Aside from redefining what movement means to you, it can also be helpful to get rid of exterior metrics like trackers, fitness watches, and apps so that you can focus on how movement genuinely makes you feel. Wear comfortable clothing that makes you feel good about yourself- if you’re in something that’s tight, hot, or heavy, moving your body might feel like a chore. All things considered, movement should be used as a tool to energize your body, not deplete it.

Are you looking for individualized support when it working on healing your relationship with food and your body? I’d love to invite you to apply to my signature 1:1 coaching program, The Embodied Method.

This program has helped dozens of humans heal from binge eating, out of control eating, and emotional eating.

Questions about the program? Email me at leah@leahkernrd.com, I’d love to hear from you

The post Intuitive Eating Principle 9: Movement- Feel the Difference appeared first on Leah Kern RD.

Intuitive Eating Principle 8: Respect Your Body

Leah Kern — Tue, 07 Jun 2022 15:51:39 +0000

If you haven’t already, make sure to check out those posts to get up to speed!

This week, Ally is teaching you all about Principle 8: Respect Your Body. To make sure you don’t miss any posts from this series, click here to subscribe to my weekly newsletter.

Take it away, Ally!

Have you ever found yourself saving a pair of jeans for when you “just lose a few pounds” or telling yourself that you’ll feel happier once you reach your “goal weight?” Diet culture teaches us to equate happiness with shrinking our bodies. As a result, being dissatisfied with our bodies has become the norm, as toxic pressures push us to pick apart our supposed “flaws.” The reality is that due to genetics, all people have vastly different body shapes and sizes, therefore it’s unrealistic to expect to morph into one beauty standard. All bodies deserve dignity and respect. This skewed expectation that it is possible to simply change your body size through sheer “willpower” only ends up holding you back from rejecting the diet mentality, feeling comfortable in your body, and staying present for life’s most memorable moments.

Principle 8 of Intuitive Eating, Respect Your Body, dives into how you can learn to respect your body, practice compassionate self-talk, and honor your needs without the goal of manipulating the size or shape of your body.

“The problem isn’t your body, it’s our fatphobic culture, which is everywhere” (Intuitive Eating page 197)

Our entire culture is rooted in fatphobia- notice a post on social media about how an influencer lost weight, advertisements for the newest “lean” protein bar, lessons in an elementary school classroom about what’s “healthy” versus what’s not, a fad “sculpting” workout that the fitness industry is obsessed with, being told by a doctor that losing weight will “fix” all of your health issues, or a family member commenting on how you great someone looks after losing a few pounds.

Escaping the cycle of dwelling on your perceived imperfections, criticizing yourself for not fitting into rigid beauty standards, and falling into guilt-induced dieting may seem impossible. According to diet culture, your body and individual “willpower” is to blame. Fat is the designated “enemy” and the idea of body acceptance is so radical that it’s considered “giving up.” Yet, no amount of repeated diets will lead you to finding peace with yourself and with food. If you’re still at war with your body, you won’t be able to reach this place of appreciation. Intuitive Eating is all about respecting and honoring your body- how could you respect a body that you’re constantly trying to change? You can’t.

Learning to respect and appreciate your body may be one of the most challenging aspects of your Intuitive Eating journey because we live in a culture that ties worth to body size and shape. At first, the idea of challenging this expectation may seem foreign. For years, you’ve been taught that your body is to be distrusted and criticized. When thinking about how you can respect your body, consider what your body deserves: to be fed, to be treated with kindness, to rest, to be dressed comfortably, and to move in a way that feels good, amongst other examples. Perhaps, this may look like:

Purchasing clothes that fit comfortably. When your clothes are constantly pinching and squeezing you, this can cause you to fixate on your body more because you’re physically uncomfortable. If you’re able to, invest in a few pieces of clothing that fit you well and match your personal style. Clothing exchanges, second hand thrift stores, and clothing rental services can be great, affordable options. The act of shopping can feel draining, so perhaps consider bringing along a supportive friend or ordering clothes online so you can try them on in the comfort of your own home. It can also be helpful to choose to go shopping on a low stress day where you have the energy to invest in this experience. You deserve to feel comfortable and confident in what you wear.
Removing body-assessment tools. Often, hanging onto your scale or an old pair of tight jeans serve as unhelpful reminders of your old dieting mindset. Rather than focusing on what your life would look like at a particular body size, redirect your focus to creating a life that honors your here-and-now body. Perhaps, put away clothes that don’t fit you, so you’re not constantly comparing yourself to your old body.
Refrain from body-checking. How often have you found yourself checking your reflection in every window you pass or comparing your body to those around you at a party? This mindset will only lead to critical, negative self-talk and a spiral of envy and insecurity. When you catch yourself thinking like this, gently guide yourself back to thinking of what non-physical qualities you possess- you’re more than a body! Perhaps, consider how creative you are, how you make other people laugh, or how you share your intelligence and passion with others.
Staying present during important events. Imagine if you redirected all of the energy wasted on getting your body “ready” for a big event (i.e. a wedding, vacation, reunion) to fully engaging with your loved ones and your experience. When you look back on memories of special moments, you’ll want to remember the feelings tied to that day rather than how much you were worried about your body.
Actively treating yourself with kindness. You may not even realize how often you are bashing your body throughout the day. Rather than focusing on what you don’t like about your body, direct your energy towards speaking words of appreciation towards yourself and pampering yourself with what’s available to you. Perhaps, remind yourself of why you’re grateful for your body or treat yourself to a hot shower and some stretching.

The bottom line here: you don’t have to wait until you reach a smaller body size to be deserving of loving, respecting, and caring for yourself. You’re always worthy of making peace with your body and with food.

“A research team from UCLA found that 54 million Americans were labeled “obese or overweight” but were in fact healthy according to metabolic indicators (Tomiyama et al. 2016)” (Intuitive Eating page 209)

If nutrition research has concluded anything about weight, it’s that an “ideal weight” doesn’t exist. This is because people’s diverse bodies are meant to range in size and shape. Blatant and subtle bias against larger bodies has been accepted as the cultural norm, but that doesn’t make it right. Just as you can’t assume that someone with a larger body is unhealthy, you also can’t assume that someone with a smaller body is healthy because weight is NOT an indicator of health…

In recent years, a new movement known as Health at Every Size (HAES) has risen in popularity. The HAES approach promotes sustainable health behaviors for all people, regardless of an individual’s weight or body size. Given the influence of recent weight-focused public health campaigns focused on the “obesity epidemic,” weight stigma has spiked. Weight stigma is a form of prejudice and discrimination that runs rampant across all aspects of society. This may take the form of being denied healthcare or required to lose weight before having access to a medical procedure, not getting hired because of your body size, not having access to clothes that fit your body in mainstream stores, or receiving negative comments from others about your weight.

The implications of weight stigma itself can cause chronic stress resulting in a series of health problems stemming from elevated cortisol (stress hormone) levels in the bloodstream. These health problems include: increased blood pressure, slowed metabolism, inhibited immune response, depression, anxiety, low self-esteem, and poor blood sugar regulation.

The above health issues are often attributed to a person’s weight without any regard to the effects of weight stigma on a person’s health. Most studies looking at the effect of weight on health are not controlling for weight stigma, so we can’t claim that the weight itself causes specific health outcomes. The most current body of research is pointing to the weight stigma as one of the culprits for poor health outcomes amongst folks in larger bodies, not the fat cells themselves.

I may have previously mentioned that I run my own social media page, Radiant Plates, which is dedicated to sharing my journey with Intuitive Eating, navigating health and wellness culture, and sharing my everyday experiences as a dietetics student at the University of Vermont. Over time, the focus of my content has shifted and evolved as I’ve learned more about where my own internal biases come from.

Several months ago when I was just beginning my journey with Intuitive Eating, I posted a “relaxed” picture of me wearing an activewear set, which showcased natural rolls in my stomach. Of course, I posted this picture with positive intentions, as I hoped that it would serve as a reminder for others to love and honor their bodies even if they don’t match up with diet culture’s beauty standards. I received all kinds of comments about how “beautiful and brave” this picture was, yet I now ask the question- what’s so brave about showing our natural bodies? Not to mention, there’s the element of my own thin privilege. As a young, thin, able-bodied white woman, am I really in a position where I can effectively serve as an example of body acceptance? This reflection is not meant to invalidate my own insecurities, as all people are allowed to struggle with body acceptance. Yet, as my perspective has shifted, I’ve come to realize the importance of creating space for marginalized individuals who deal with everyday weight stigma and oppression. While it’s perfectly valid for me to share my own experiences with learning to accept my body, I’ve come to learn that it’s also important that I don’t take away from the voices of those who have lived-experience of weight stigma and discrimination.

Although you may have been dreaming of achieving unrealistic beauty standards for years now, continuing to engage in diet culture will only lead you to further harming your mental and physical health. By imposing the stress of diet culture’s agenda on yourself, you’re holding yourself back from enjoying your life and finding inner peace in the here and now. While this acceptance is a much easier process for people in culturally accepted bodies, cultivating a supportive community of people in your life can help you along this journey in a world that oppresses people with larger bodies.

I know this is all easier said than done- it’s not as simple as taking a bubble bath or going for a walk to clear your mind. It can be helpful to seek help from an expert… A great place to start is this podcast episode where Leah dives deep on all things body image with body image coach and expert, Molly Seifert.

Did you hear the news? We launched a podcast here at Leah Kern Nutrition! Shoulders Down Podcast is a podcast designed to teach you how to harness your intuition to govern not just how you eat but also how you live. New episodes get released every Tuesday! Click here to listen to our latest episode on weight inclusive nutrition education with anti-diet dietitian and director of Dietetics at the University of Vermont, Dr. Lizzy Pope.

The post Intuitive Eating Principle 8: Respect Your Body appeared first on Leah Kern RD.

Principle 7: Cope With Your Emotions With Kindness

Leah Kern — Wed, 01 Jun 2022 19:10:53 +0000

If you haven’t already, make sure to check out those posts to get up to speed!

This week, Ally is teaching you all about Principle 7: Cope With Your Emotions With Kindness. To make sure you don’t miss any posts from this series, click here to subscribe to my weekly newsletter.

Take it away, Ally!

Consider an instance in which you’ve mindlessly snacked to kill time between meetings, reached for a bowl of ice cream to reward yourself after a challenging day at work, or procrastinated your homework by preparing a snack. Even when you’re not physically hungry, you may still turn to food to assuage your feelings of anxiety, loneliness, boredom, or anger. Although the emotional experience of eating may comfort these feelings at first, food ultimately won’t solve any of these needs. Principle 7 of Intuitive Eating, Cope With Your Emotions With Kindness, is about compassionately understanding how you use food to cope with your emotions, letting go of guilt, and getting to the source of your deeper unmet needs.

Food is so much more than fuel for your body: food is love, community, tradition, pleasure, and comfort. Although it’s certainly not bad to eat in response to emotions (i.e. curling up with soup when you’re sick, baking cookies for someone you love, enjoying hot cocoa on a chilly day) using food as your only coping mechanism could result in episodes of eating past comfortable fullness.

Diet culture suggests that emotional eating should make you feel guilt and shame… so when you emotionally eat, you end up feeling bad about it and in turn might reach for food to soothe those guilty feelings. The guilt and shame ultimately can cause you to spiral deeper into binging episodes. From the Intuitive Eating approach, emotional eating isn’t bad so when you experience it, you know that there’s is no reason to feel guilt or shame. In this blog post, I’ll be diving into how you can replace guilt with self-compassion and address the sources of your emotions rather than relying solely on food.

“A study of more than 35,000 men and women found that former or current dieters have more emotional eating than those with no history of dieting (Peneau et. al 2013)” (Intuitive Eating page 178)

It’s no wonder that dieters struggle more with emotional eating than non-dieters. Years of dieting triggers a loss of control and deep feelings of deprivation, despair, and frustration. To cope with these emotions, it makes sense that you would turn to food. From an evolutionary perspective, our brains link food with comfort- think of when a crying baby is given a bottle. Therefore, as you get older, it makes perfect sense that you might turn to food for comfort.

Perhaps, you’ve found yourself exclaiming “Well, I’ve been bad!” or “I feel guilty because I ate a cookie.” Diet culture demonizes certain foods while praising others, which causes you to attach morality to your food choices. After all, are you a bad person for eating a cookie? No! This guilt is incredibly harmful to our mental and physical health- in fact, the stress of eating the food is much worse for you than the food itself. Although using food as a coping mechanism has been labeled “emotional eating,” it’s often just the psychological and biological consequences of food restriction.

“If my body only needs a certain amount of food to feel satisfied, but I continue to eat after I’m clearly full, then what other need am I trying to fill with food?” (Intuitive Eating page 183)

Many people are unaware that they use food as a coping mechanism to distract themselves from dealing with difficult emotions. You may think that you overeat just because food “tastes good,” when in reality, it’s very likely that you’re using food in attempts to get a different need met. Here are some examples of potential unmet needs you might be experiencing when you find yourself turning to food.

Boredom: You may engage in disconnected, mindless eating throughout the day when you need to fill time- perhaps between classes, during a planless evening, or while watching television. Or, perhaps you eat because you feel that you always need to be doing something productive. To meet this need, you could try out a new hobby, like painting or crocheting, call a friend to catch up, or listen to an interesting podcast.

Reward: After getting through an exam you were dreading or going to a doctor’s appointment you detest, you may reward yourself with food. It’s common to reward yourself with “food gifts” for your accomplishments, but as an Intuitive Eater, you can eat whatever you want whenever you want it- food is not conditional on completing a task. Alternatives for meeting this need could include having a fun movie night with friends, treating yourself to a new outfit you’ve been wanting, splurging on a massage or manicure, or having an at-home spa night.
Excitement: the experience of eating can add excitement to your life, such as when you try out a new restaurant in town or plan a celebratory meal for your birthday. This can be fun! If you find that food is your only source of excitement, you might consider other ways you can add excitement to your life, such as planning a fun day trip, switching up your morning routine, or redecorating your room.
Comfort: Food can be soothing for a variety of reasons. Perhaps as a child you looked forward to fresh baked cookies from a parent after school. Now, you may reach for a cookie because it reminds you of a simpler time in your life. Any food can be fun to keep around and enjoy, but when you rely on food as your only source of comfort, you may find yourself in episodes of eating past comfortable fullness. Other sources of comfort could include cuddling with a pet, journaling about what’s on your mind, cozying up with one of your favorite movies or books, or spending some quality time with the people you love.
Stress: When the adrenaline rush of stress hits, many people reach for a snack to combat this feeling. Stress causes a fight or flight response, meaning that there’s an increase in cortisol (stress hormone) levels and a cascade of other effects on your body, such as suppressed immune system function, slower digestion, and spikes in blood sugar. When your cortisol levels increase, your body elicits an increased drive to consume energy in response to a perceived threat. Naturally, your body is trying to protect you! It can be helpful to seek help from a therapist for chronic stress and experiment with ways to reduce stress on your own, such as meditating, journaling, or moving your body.

In late middle school and early high school, I would often come home from school and mindlessly snack to avoid doing my homework. Sometimes, I came home from school and felt hungry, in which case it was important for me to eat. On other days, I was still full from lunch, but because making an after school snack was a habit, I’d still look through the pantry for something to eat. Typically, I’d eat these snacks while scrolling through social media or watching TV, meaning that I was rather disconnected from my eating experience. In this scenario, I was using food to suppress my feelings of boredom and stress about doing my homework.

Now, as an Intuitive Eater in training, I know that I can have a snack whenever I feel hungry, not just at habitual snack times. Often, I come home from classes and notice my stomach growling, so I’ll enjoy a snack that sounds good (dates with peanut butter are my favorite). But sometimes, I don’t feel physically hungry until dinner time or later, and I’ve learned to respect those cues and wait until hunger calls to eat. When I’m bored or stressed, I’d rather take a nap, journal, go for a walk, or hang out with friends to clear my mind. This allows me to effectively address my emotions at the root and get my needs met.

Regardless of whether your emotional eating takes the form of large binges or small bursts of nibbling, addressing the root of your unmet need will allow you to regain peace and find better coping mechanisms for your feelings.

First ask yourself: do I feel biologically hungry? If so, eat! If not, consider asking yourself:

If my body is not in need of biological fuel right now, but I still feel the desire to eat, then what other need am I trying to fill with food?

At first, you may be unsure what exactly that unmet need is- it takes time to practice understanding what your body is asking for. For example, perhaps you need rest, intellectual stimulation, emotional connection, comfort, movement, or spiritual connection to name a few. Once you get clear on what deeper unmet need your body is communicating to you, there are many options for ways to get the need met. It may be helpful to brainstorm some activities that will allow you to get these needs met so you have some options when the emotions strike. Perhaps, this could look like:

Taking a relaxing shower
Going for a walk with your dog
Doing some yoga or stretching
Listening to a calming playlist or podcast
Reading an intellectually stimulating book
Spending time in nature
Asking your friends for a hug

After adopting the Intuitive Eating framework and finding other coping mechanisms for your emotions, you’ll likely find that food is no longer as important to you. With this new mindset, you’ll find that you experience your feelings on a deeper level and feel more connected to your emotional needs. Not to mention, you’ll find much more pleasure in your eating experiences when food isn’t your only source of emotional support. After all, Intuitive Eating doesn’t just affect your relationship with food- it also improves your quality of life, relationships, and peace of mind.

The post Principle 7: Cope With Your Emotions With Kindness appeared first on Leah Kern RD.

Intuitive Eating Principle 6: Feel Your Fullness

Leah Kern — Wed, 25 May 2022 19:11:46 +0000

If you haven’t already, make sure to check out those posts to get up to speed!

This week, Ally is teaching you all about Principle 6: Feel Your Fullness. To make sure you don’t miss any posts from this series, click here to subscribe to my weekly newsletter.

Take it away, Ally!

Respecting your fullness cues may seem like obvious advice. If you’re full, why wouldn’t you just respect that feeling and stop eating? Yet, how many times have you been pushed to join the “clean plate club” or eat food just because it’s a routine meal time? If you habitually clean your plate without tuning into your body’s satiety signals, is this really respecting your fullness?

Principle 6 of Intuitive Eating, Feel your Fullness is all about observing your body’s cues that signal when you feel comfortably full and satisfied. Because dieters are so used to using exterior metrics to determine when to stop eating- calorie tracking apps, the time on the clock, a number of points- the act of detecting and honoring their internal hunger cues can feel foreign at first.

When you trust that you have unconditional permission to enjoy all foods, it’s much easier to honor your fullness cues. As an Intuitive Eater, all foods are allowed so you can stop when you feel full, knowing that when a craving strikes for that food again, you can honor it. In this blog post, I’ll be sharing some tangible tips for how to become aware of your fullness, evaluate your level of fullness, and boost the satisfaction of your meals and snacks.

“One patient, Brittany, went on a very-low-carbohydrate diet. The only allowable food that she liked was peanut butter. She got to the point where she was eating entire jars of peanut butter because it was legal, and got totally disconnected from the fullness sensations in her body.” (Intuitive Eating pg 168)

In this patient’s scenario, peanut butter was one of the few “acceptable” foods on her diet that she felt safe eating. As a result, regardless of whether or not Brittany was still hungry, she continued to eat copious amounts of peanut butter. Because Brittany was deprived of nourishment, it was more challenging for her to honor her fullness cues. This is why honoring your hunger, making peace with food, and rejecting the diet mentality are necessary prerequisites to successfully respecting fullness.

Diets set rigid (and unrealistic!) rules around what foods you’re allowed to eat, what your portion size must be, and when you’re allowed to eat them. This mindset makes your brain think that food is scarce. As a result, your brain’s natural compensatory response is to drive you to overeat in attempts to protect you from the perceived threat of starvation.

Remember, diets can be sneaky- in some cases they are easy to identify, like Weight Watchers which uses a point system to label certain foods as “free.” But oftentimes, they are more covert such as “clean eating,” which elevates certain foods while demonizing others. Regardless of whether or not your diet is obvious, when you are following any kind of food rules, your body registers that its access to food is restricted in some way or another. Under these conditions, being granted “permission” to eat feels rare, so you clean your plate on autopilot without any regard to your satiety cues any chance you get.

Diets aren’t the only factor at play here- the “clean your plate” mentality can be easily influenced by so many things, including:

Lessons taught by family and friends (even when they had positive intentions).
Respecting the economic value of food and not wanting it to go to “waste.”
Creating a habit of finishing all of your food at routine mealtimes (believing that when all of your food is gone, you stop eating).
Waiting until you reach a state of intense, ravenous hunger to eat. Often, this is due to restriction from dieting, as you may not be consuming enough food throughout the day.
The traumatizing, long-lasting effects of food insecurity.

Regardless of whether or not you experience the “clean plate” mentality, you may still be eating past comfortable fullness due to these influences. Staying present while you eat and tapping into your satiety cues requires some time and effort. The biggest focus here is recognizing your satiety cues and regaining awareness of your eating experience. As you grow in your practice as an Intuitive Eater, you will reach a point where the experience of uncomfortable fullness becomes increasingly rare. How cool is that?

“How can you or any dieter expect to leave food on your plate, if you believe that you won’t be able to eat that particular food or meal again?” (Intuitive Eating pg 169)

This quote really drives home the idea that in order to respect your fullness, you must grant yourself permission to eat again when you are hungry. Dieting instills the belief that you’ll never have access to “off-limits” foods again, causing you to negate your fullness cues and binge. As an Intuitive Eater in training, you learn that you can eat these foods again later- no foods are “off-limits.” This allows you to stop eating when you feel comfortably full.

Note that Intuitive Eating is not the hunger-fullness diet. Give yourself grace- this relearning process isn’t perfect! It’s okay to eat past comfortable fullness. For example, perhaps you find yourself at a friend’s birthday party where cake is being served. Although you may no longer be physically hungry, it’s okay to participate in this celebration and enjoy cake. As an Intuitive Eater, you learn to understand how food can provide non-physical sources of nourishment. In this case, eating cake is a source of celebration, joy, and connection, and if it sounds good to you, you can enjoy a few bites without feeling guilty. Although you may not be hungry for more fuel, the experience of eating can still add value to your life in the form of happiness and memories with loved ones.

Have you ever wondered how it’s possible to leave a few fries left on your plate at a restaurant? As an intuitive eater, no foods are “off-limits,” so you can consciously choose to listen to your hunger cues and stop eating when you begin to feel full. After all, if you’re hungry for more fries later, you can have them! At first, the newness of this intentional process may feel strange, but once that wears off, it becomes easier to leave food on your plate when you become full.

I can recall one instance where a well-meaning extended family member instructed my little brother and I to finish everything on our plates. While this caregiver was staying with us for the weekend, they made us a dinner of macaroni and cheese, broccoli, and grilled chicken (one of our favorite meals). As a young child around the age of 6 or 7, I was excited for this simple meal!

After I had finished about half of my food, I started to feel comfortably full, so I stopped eating. At this point in my life, I was still a small child who was largely unaffected by diet culture and therefore a natural intuitive eater. Unless an adult recommended otherwise, my food choices were solely based on my inner body wisdom. This family member saw that I hadn’t cleared my plate and told me to finish what was leftover. Of course, I felt confused by this instruction- why would I continue to eat if my body felt full? I could have more broccoli, macaroni and cheese, and chicken later on if I wanted to. After listening to my babysitter and clearing my plate, I was left feeling uncomfortably full and confused.

Looking back, I can recognize this experience as one of the many tears in my self trust of my inner body wisdom. This illustrates how a child can go from being a natural intuitive eater to distrusting their intuition.

What does comfortable fullness feel like? This sensation is personalized to each of us as individuals, and it often involves feeling pleasantly satisfied and energized after a meal. It can be helpful to quantify this feeling (i.e. how full am I, on a scale of 1-10? Is this a pleasant, neutral, or uncomfortable fullness?)

Click here to access a FREE Intuitive Eater Hunger/Fullness Scale resource!

When you develop an understanding of these satiety factors, the process of trusting your body and feeling your fullness becomes easier. This is like a muscle, the more often you tap into these cues, the stronger this muscle becomes…

Your fullness cues could be influenced by a variety of factors, including:

Your initial hunger level. If you were absolutely famished when you began eating, your body may need more fuel. When you begin eating from a place of primal hunger, it’s difficult to listen to your internal hunger cues because your body is compensating….
The kind of food you eat. Remember- no foods are inherently “better” or “worse” for you, but they each have varying levels of macronutrients (protein, carbohydrates, and fat). If you choose to eat a less-filling food, like salad or fresh fruit, you’ll find yourself feeling hungry more quickly.
Social influence. When you eat with other people, you may be distracted or the duration of the meal may be extended. In this environment, you may find yourself looking to others to judge when to stop eating. As an example, if you’re in a social setting and the people you’re with are still eating, you may continue to eat to follow along with the rest of the group’s behaviors even if you are full.

To increase awareness of your eating experience and satiety cues, focus on eating without distractions and pausing in the middle of your meal for a break to check-in. Ask yourself- am I eating because I’m still hungry, or just because food is there? What’s my hunger or fullness level feel like? Remain open to any answer without judgment. Each of our energy needs are entirely different and vary day to day. If you find yourself still feeling hungry, it’s perfectly fine to continue to eat. If you start to feel full, remind yourself that you have permission to eat all foods at any later time that you’re craving them. Respecting your fullness level will positively impact your peace of mind, the satisfaction you get out of the eating experience, your physical comfort in your body, and your ability to trust your body’s natural cues.

To help you implement this principle, Leah is giving you access to one of the most valuable tools that she uses with her clients.

The post Intuitive Eating Principle 6: Feel Your Fullness appeared first on Leah Kern RD.

Intuitive Eating Principle 5: Discover the Satisfaction Factor

Leah Kern — Thu, 19 May 2022 12:09:18 +0000

My intern, Ally, is taking over my blog to bring you a 10-part Mini training teaching you about the ten principles of Intuitive Eating. Each week, a new blogpost will go live summarizing the key elements of the principle while also giving you actionable steps to bring the principle into your life. Ally’s written a few posts in this series, including Principle 1: Reject the Diet Mentality, Principle 2: Honor Your Hunger, Principle 3: Make Peace with Food, and Principle 4: Challenge the Food Police. If you haven’t already, make sure to check out those posts to get up to speed!

This week, Ally is teaching you all about Principle 5: Discover the Satisfaction Factor. To make sure you don’t miss any posts from this series, click here to subscribe to my weekly newsletter.

Take it away, Ally!

You may feel full, but are you satisfied? Principle 5 of Intuitive Eating, Discover the Satisfaction Factor, dives into how you can find true satisfaction and pleasure in your eating experiences. This satisfaction is achieved by taking time to consider what you really want to eat, giving yourself unconditional permission to eat, and eating in a relaxing, pleasurable environment. When you’re stuck in the diet mentality, you likely aren’t making food choices that are genuinely satisfying. Diet culture (hello, food police from principle 4!) shouts at you to settle for diet “swaps” instead of the foods you’re craving, which only leads to more intense cravings. Many dieters find themselves in a place where they’ve lost pleasure in eating and are unsure of what foods they even like. In this blog post, I’ll be sharing some steps for how you can regain this pleasure, cultivate an enjoyable eating experience, and create a more satisfying life.

“Knowing what you like to eat and believing that you have the right to enjoy food are key factors in a lifetime of enjoyable eating without dieting.” (page 164 of Intuitive Eating)

Diet culture programs you to believe that it’s normal to find little satisfaction and pleasure in the process of eating. You’re conditioned to associate the foods you love with guilt and stress, which takes the joy out of the experience of eating. This is no way to live! All people deserve to enjoy the aspect of pleasure that comes with eating food. Food is a source of fun, a way to connect with your loved ones, and an opportunity for daily gratitude. Although it may take some time to figure out what foods you like and relearn how to enjoy this experience, with the right tools and support it is absolutely possible to regain pleasure in eating.

“One recent study makes a good case about the effect of distraction on eating… when compared to the non-distracted group, the distracted people ate faster, couldn’t remember what they ate, ate more snacks, and reported feeling significantly less full,” (page 165 of Intuitive Eating).

Today’s “hustle culture” is rooted in over-productivity and urgency, which means that most people have a habit of eating while distracted. When you eat while distracted, you miss out on the experience, which often means that your brain doesn’t even register that you ate. This disconnect creates a gap in satisfaction often leading to eating past comfortable fullness in an attempt to fill that void. This is where mindfulness comes in- allowing yourself the gift of staying present and enjoying the experience of eating has been shown to result in increased physical and mental satisfaction.

In high school when I was the deepest into my struggles with food and body, I frequently resisted the feeling of hunger. Because I commonly associated food with guilt, I would put off eating until I felt extreme hunger. When I finally allowed myself to eat (typically after a long day of school, homework, and swim practice), I’d rush through my whole meal without even stopping to consider my hunger-fullness cues or how the meal was tasting.

By the time I’d finally allowed myself to eat, I was in a state of primal hunger; completely ravenous and deprived of energy. In this primal hunger state, the body is so focused on getting fuel in as fast as possible making it near impossible to stay present during the eating experience. This caused me to rush through my meals, missing out on the pleasure of slowing down and enjoying relaxing dinners with my family.

Now, as I strive to become an Intuitive Eater, I listen to my body’s hunger cues throughout the day and enjoy frequent meals and snacks. This allows me to feel less urgency at meal times, in turn leading to a more enjoyable, satisfying eating experience.

What makes your food satisfying? When you come from a history of dieting, you probably aren’t used to asking yourself this question. Living in the diet mindset, you are so focused on what you’re “allowed” to have that you might forget what you actually enjoy. How many times have you found yourself opting for rice cakes instead of bread, or rushing through eating an “off-limits” food because you feel guilty? Opting for a “healthier” swap instead of the food you’re craving will only leave you feeling unfulfilled, searching for something to actually satisfy you. You’re much better off enjoying and savoring the real thing! Diet culture teaches you to be afraid of letting yourself enjoy food. The experience of eating can be such an amazing source of pleasure, connection, and fun. You deserve the freedom to find this satisfaction.

Satisfying eating can be described as the “three S’s”: eating slowly, eating sensually, and savoring every bite. When making food choices, it can be helpful to ask yourself questions like:

- What food do I feel like eating right now?
- Am I in the mood for something sweet, savory, bitter, or salty?
- What food looks appealing to me?
- Do I want something light, filling, or somewhere in between?

From here, consider your eating environment. When you scarf down a meal during the 5 minutes you have between meetings, this stress will certainly leave you feeling less satisfied. When you take a few minutes to sit down in a pleasant environment, take a few breaths, and appreciate your food, you’ll feel more satisfied. Even if you only have 15-20 minutes to carve out, try to focus on savoring a few bites and paying attention to how your food tastes.

After these few bites, pause and check in with yourself again- does your food still taste good? If it doesn’t, consider taking a break as this could be your body communicating early signs of fullness. When you rush through finishing your meal without considering whether or not your food is appealing, you’ll find yourself feeling unsatisfied and uncomfortably full.

As an Intuitive Eater, all foods are always available to you, so you can always reach for more at a later time. It’s important to note here that this process isn’t perfect- sometimes you’ll be served a meal at a friend’s house that you don’t love or you won’t have access to the specific food you’re craving. What matters here is how you decide to take care of yourself after the fact. The process of regaining pleasure and contentment in your eating experiences is a fun step on your Intuitive Eating journey- have fun with the process of rediscovery the JOY of eating!

Did you hear the news? We launched a podcast here at Leah Kern Nutrition! Shoulders Down Podcast is a podcast designed to teach you how to harness your intuition to govern not just how you eat but also how you live. New episodes get released every Tuesday! Click here to listen to our latest episode with Katie Campbell, a fellow Intuitive Eating Counselor who talks about her recovery from disordered eating, wellness culture in mountain towns, and her experience previously working for one of the most insidious diet companies.

The post Intuitive Eating Principle 5: Discover the Satisfaction Factor appeared first on Leah Kern RD.

Intuitive Eating Principle 4: Challenge the Food Police

Leah Kern — Thu, 12 May 2022 14:49:10 +0000

My intern, Ally, is taking over my blog to bring you a 10-part Mini training teaching you about the ten principles of Intuitive Eating. Each week, a new blogpost will go live summarizing the key elements of the principle while also giving you actionable steps to bring the principle into your life. Ally’s written a few posts in this series, including Principle 1: Reject the Diet Mentality, Principle 2: Honor Your Hunger, and Principle 3: Make Peace with Food. If you haven’t already, make sure to check out those posts to get up to speed!

This week, Ally is teaching you all about Principle 4: Challenge the Food Police. To make sure you don’t miss any posts from this series, click here to subscribe to my weekly newsletter.

Take it away, Ally!

I’m sure that you’ve heard it all:

“I’ve been so bad today!”
“I guess that today’s a cheat day!”
“You’re really going to eat that?”

Principle 4 of Intuitive Eating, Challenge the Food Police, is all about recognizing and questioning the validity of diet culture rules that pop up in our internal dialogue and everyday experiences. The food police are the guilt-ridden voices in your head that tell you you’re “bad” for eating ice cream or “good” for meeting your calorie goal. With this constant voice placing guilt and shame around the experience of eating, neutralizing food can become incredibly challenging (see last week’s article for more about removing the labels of “good” v.s. “bad” foods).

The diet culture we live in exposes us to all these different ideas about the right and wrong way to eat. Over time, we internalize these ideas ansd create our own innter “policing” system based on all the rules we’ve picked up on over the years. These internalized rules can come from endless manifestations of diet culture messaging; What I Eat in a Day videos on social media, ads on TV, suggestions from parents, comments from friends, etc. These rules and restrictions you’ve adopted from diet culture can take years to unravel and unlearn. In this blog post, I’m covering how you can recognize, name, and learn to reject or harness various food voices to help on your Intuitive Eating journey.

There are 5 food voices that can help or harm us, including:

Food Police– this voice is entirely unhelpful. It causes us to feel guilty and worry about food, and it keeps us stuck in the depths of diet culture. These can be internal voices from self-imposed diet culture rules or external commentary that creates judgment.
Nutrition Informant– while this voice can help us once we’ve become intuitive eaters, it’s often more harmful than helpful at first. This voice uses nutrition as a vehicle to keep you dieting, and it may take on the sneaky name of “health” or “wellness.” Once you’ve made peace with food, then this voice can become the nutrition ally to help you make satisfying food choices without guilt or deprivation.
Diet Rebel- there’s also room for this voice to harm or help you. While this voice usually results in out of control eating and self-sabotaging out of defiance and hatred towards dieting, it can also become the rebel ally, meaning that this can be the voice you use to set boundaries about food talk with yourself and others.
Food Anthropologist– this voice helps you tap into your attunement and neutrally observe your eating experience. As a neutral observer, this voice remains judgment-free and keeps you in touch with your inner biological and psychological signals.
Nurturer– this voice helps you to compassionately recognize and break down verbal assault from the food police. This can be a tool to get you through challenging moments and treat yourself with more kindness.

First, start by recognizing negative voices and naming them. From here, you can learn to separate yourself from them, which creates new neural pathways. It can be helpful to start with the voice of the food anthropologist, which trades harsh criticism for a neutral observation of your eating experience. After tapping into your attunement with the voice of the food anthropologist, you can work towards adopting positive voices, such as the nurturer. Allow yourself flexibility, instead of rigidity. For example, using statements such as:

“I can eat whenever I feel like it. If I want, I can eat whatever foods I like. I may have anything that looks good to me.” (pg 145 Intuitive Eating).

Another useful piece of advice here is switching to process thinking, meaning that you’re focused on continuing to learn and evolve as an intuitive eater. As you relearn to honor your hunger cues and listen to your body’s signals, focus on the positives from this experience. Although you may have a rough week or day where it’s challenging to tap into your intuition, you’re still learning valuable information about yourself through this process. When you start to become aware of the positive inner voices that pop up, you can cultivate more of these positive voices, in turn helping you along your intuitive eating journey.

Let’s take an example from my own life. Over the past few years, in particular, I can recall several instances in which my peers would brag about not eating or eating less than others. Commonly, a friend would say something like “all I had for lunch today was an iced coffee.” This would send me into a spiral of questions- am I bad for eating lunch? Why did I feel hungry? Should I skip lunch too? In this case, comments from a friend were activating my inner food police, fueling my internal dialogue about what I “should” eat. Because of this critical, harsh voice, I was stuck either feeling guilty for eating lunch or obsessing over food because I ignored my hunger cues.

In this situation, the food police is asserting that eating less makes you a praise-worthy, virtuous person. The truth is: what/how much you eat is entirely unrelated to your moral worth. Consider your loved ones- do you love them because of what size their body is? Do you value them because of what they chose for lunch today? No! The voices of the food police convince us to internalize negative comments and doubt our intuition.

“We have become a nation riddled with guilt based on how we eat… in a random survey of 2,075 adults, 45% said they feel guilty after eating foods they like.” (page 123 of Intuitive Eating)

This means that almost half of all adults felt shame for eating their favorite foods! Somehow, our society has taught us that food is something to feel guilty about. Let’s say that you love bagels with cream cheese, but years of diet culture messaging have taught you that this is a “bad” food. After taking one bite of your bagel, you’ll likely feel a pang of guilt. This spirals into an unbearable mountain of guilt, initiating feelings of diet failure (spoiler alert: diet success doesn’t exist).

In this scenario, where diet culture makes you feel as though you’ve “failed,” you’re sent back into this binge-restrict cycle which allows the harmful voices of the food police to shout even louder. Learning how to decipher and challenge food voices is a necessary step as you work towards reclaiming peace with food and becoming an intuitive eater.

“Diets are rigid- Intuitive Eating is fluid and adapts to the many changes in your life. Go with the flow without trying to control it.” (pg 135 of Intuitive Eating)

Diets have rules about what foods you’re allowed to eat, when you’re allowed to eat, and how much you can have. As an intuitive eater, you can honor your gut reactions without guilt or shame.

For example, picture that you feel your stomach growling an hour before your typical dinner time. While the food police may tell you that you’re not “allowed” to feel hungry yet, the food anthropologist would approach this hunger from a neutral place without judgment. From here, the voice of the nurturer can help you compassionately recognize which thoughts are serving you. While a dieter might listen to the food police and ignore their hunger cues, an intuitive eater would just eat a snack or have an early dinner and move on without guilt.

As long as diet culture exists in our society, the food police will always exist- negative messaging will always appear in the media we consume and the experiences we engage in. Intuitive eaters are equipped with the tools to draw from positive food voices and silence the negative ones. The goal here is to come back to a place where you can honor your biological signals, replace rules with compassion, and realize that there’s no good or bad way of eating.

Did you hear the news? We launched a podcast here at Leah Kern Nutrition! Shoulders Down Podcast is a podcast designed to teach you how to harness your intuition to govern not just how you eat but also how you live. New episodes get released every Tuesday! Click here to listen to our latest episode with Megan Luybli, a fellow Intuitive Eating Counselor who talks about slow living, weight stigma in healthcare, and health at every size.

The post Intuitive Eating Principle 4: Challenge the Food Police appeared first on Leah Kern RD.

Intuitive Eating Principle 3: Make Peace With Food

Leah Kern — Tue, 03 May 2022 18:17:30 +0000

My intern, Ally, is taking over my blog to bring you a 10-part Mini training teaching you about the ten principles of Intuitive Eating. Each week, a new blogpost will go live summarizing the key elements of the principle while also giving you actionable steps to bring the principle into your life. Ally’s first post was on Principle 1: Reject the Diet Mentality, and last week she gave the low down on Principle 2: Honor Your Hunger. If you haven’t already, make sure to check out those posts to get up to speed!

This week, Ally is teaching you all about Principle 3: Make Peace With Food. To make sure you don’t miss any posts from this series, click here to subscribe to my weekly newsletter.

Take it away, Ally!

So you’ve kicked off your intuitive eating journey by rejecting diet culture and honoring your hunger as you work towards trusting your body. What’s next? Principle 3, Make Peace With Food, is all about giving yourself unconditional permission to eat.

When you eat intuitively, no food is inherently “good” or “bad.” Let’s consider a slice of pizza and a green smoothie. Do these foods have different nutritional value? Of course, but that doesn’t mean that these foods have different in moral value. A slice of pizza is morally equivalent to a green smoothie- choosing one over the other doesn’t make you a better or worse person. All foods have something to offer: micronutients, vitamins and minerals, macronutrients (aka energy), and even joy and pleasure! By attaching positive/negative labels to specific foods, you set yourself up to tie your moral value to the food you eat (meaning that eating “bad” foods make you feel like a “bad” person and vice versa).

Diet culture is rooted in restrained eating, meaning that certain foods are demonized and forbidden. By declaring these foods “off-limits,” an all-or-nothing mindset kicks in. The moment you break a food rule, exceed a calorie goal, or consume a “forbidden food,” overeating is triggered because you feel like you’ll never have the chance to eat that food again. By granting yourself permission to enjoy all foods, you always know that you can have more later, so there’s no need to binge.

When you’re trapped in the dieting cycle, deprivation leads to uncontrollable cravings, which ultimately results in binging and intense guilt. Making peace with food isn’t just about removing labels, it’s also about allowing yourself unconditional permission to eat. While guilt can manifest as a result of eating “forbidden foods,” subsequent binging can also cause feelings of guilt and shame. Today, I’ll share some actionable steps around how you can neutralize all foods and ditch the all-or-nothing mentality.

“When you rigidly limit the amount of food you are allowed to eat, it usually sets you up to crave larger quantities of that very food.”
(pg 102 of Intuitive Eating)

The above quote is speaking to an important Intuitive Eating truth- restricting a food leads to craving that food more. Forbidden foods become overvalued in your mind, which triggers obsessive thoughts and compulsive behaviors. It’s important to consider how both biological and psychological deprivation can disrupt your internal peace. Can you think of a time when you tried to limit a food and it was all you could think about? We can notice this binge-restrict cycle in a variety of real-life situations.

For example, folks who grew up in the depression-era often report that they were instructed to clean their plates as a result of food scarcity. This mindset has been passed down through several generations- perhaps you even grew up in a family pushing “cleaning your plate” at meal times. When you’re unsure of when food will be available next, you’ll likely disregard your hunger cues and binge on the food you have access to while you have the chance.

The phenomenon of restricting leading to binging was also demonstrated in one study about diet thinking that was conducted amongst female college students at Northwestern University. During this experiment, participants were offered an ice cream tasting where they could eat as much ice cream as they wanted.

“The non-dieters naturally regulated their eating; they ate less ice cream… The dieters, however, had a dramatic, opposite behavior… researchers concluded that forcing the dieters to ‘blow their diet’ caused them to release their food inhibitions. With inhibitions banished, restraint was eliminated and the dieters overate the ice cream….”
(pg 108 of Intuitive Eating)

In this scenario, the students who had a history of dieting believed ice cream was an inherently “bad” food. When the dieters were presented with the opportunity to eat as much ice cream as they wanted, they felt as though this was a once-in-a-lifetime opportunity, causing them to ignore their hunger/fullness cues and binge. Whereas the non-dieters, on the other hand, were observed naturally regulating their eating behaviors when presented with the unlimited access to ice cream. The ice cream was very exciting to the group of dieters because it was prohibited. The longer a food is off-limits, the more exciting it becomes to your brain. The non-dieters, in contrast, knew that they could have ice cream any time they wanted so there was no need to binge on it when given unlimited access to it.

Diet culture has many names for this all-or-nothing mentality including “cheat days”and “saving up” points/calories for a big meal. In reality, this deprivation leads to binging on forbidden foods even when you’re not actually hungry.

On my own journey with intuitive eating, I’ve had to work to overcome various- sometimes sneaky- food rules. In particular, I can recall a few rules that were challenging for me to break, such as eating two “carbohydrate-rich” meals in one day. From a young age, messaging from social media convinced me that opting for low-carb foods would somehow make me a healthier person. For example, if I ate toast for breakfast, I’d opt for a salad instead of a sandwich or pasta for lunch because I felt as though having two “carbohydrate-rich” meals in a row would make me gain weight. On days where I did choose a sandwich for lunch after having toast for breakfast, I was left feeling guilty, convincing myself that my day was a “waste.”

At first, I didn’t even realize this was a food fear of mine. After all, I was eating carbs. Yet, setting rigid guidelines about what/how much carbohydrates I could eat was still a form of restriction. Regardless of how subtle a food rule is, it’s still a rule! To challenge this idea, I started off by eating 2 carbohydrate-heavy meals in one day (i.e. a bagel for breakfast and pasta for dinner). From here, I noticed the energy that these meals gave me and how enjoyable my eating experience was. This encouraged me to continue to challenge this food rule day by day.

As an intuitive eater, I can now enjoy multiple meals with carbohydrates throughout the day, as I know that these foods give my body energy and I can have as much or as little as I want to. Because I’ve granted myself permission to enjoy all foods, I no longer fear this loss of control.

When you take this step towards legalizing all foods, you may fear that you won’t eat “healthfully” or you’ll never stop eating. It’s normal to have these fears because diet culture makes us believe that we can’t trust our bodies. Consider this- let’s say you ate only chocolate cake everyday for two weeks. How long do you think it would take for you to become sick of chocolate cake? Believe it or not, after some time your body would start to naturally crave other foods. Your body is smart, and it can be trusted to communicate its needs to you.

The first step towards reaching this place of freedom is going through the full experience of actually eating your fear foods. When you have positive experiences with previous fear foods, it’s easier to neutralize them in your mind. Start by making a list of the foods you are currently restricting. Pick one of the foods off that list and grant yourself full permission to eat that fear food. When eating the food, make an effort to be present in the experience. What’s the texture of it? What about the mouthfeel? What about the smell? How do you feel in your body when you sit down to eat the food? Do any certain emotions come up for you?

Now that you’ve granted yourself permission to eat the food, does it taste as good as you imagined? If it does, continue to purchase that food and keep it around in abundance to show your brain that it isn’t going anywhere. This repeated exposure to previous “fear food,” known as habituation, makes it less alluring overtime.

Move through this experiment tackling one fear food at a time until you’ve reached the point of habituation with each food. As you work through making peace with each individual food, you’ll discover that you genuinely enjoy some foods while others aren’t all they were cracked up to be.

Did you hear the news? We launched a podcast here at Leah Kern Nutrition! Shoulders Down Podcast is a podcast designed to teach you how to harness your intuition to govern not just how you eat but also how you live. New episodes get released every Tuesday! Click here to listen to our latest episode with Emily Holt-Gosselin, a fellow Intuitive Eating Counselor who talks about divesting from diet culture as an act of social justice.

The post Intuitive Eating Principle 3: Make Peace With Food appeared first on Leah Kern RD.

Intuitive Eating Principle 2: Honor Your Hunger

Leah Kern — Thu, 28 Apr 2022 12:07:59 +0000

My intern, Ally, is taking over my blog to bring you a 10-part Mini training teaching you about the ten principles of Intuitive Eating. Each week, a new blogpost will go live summarizing the key elements of the principle while also giving you actionable steps to bring the principle into your life. Last week Ally gave the low down on Principle 1: Reject the Diet Mentality. If you haven’t already, make sure to check out that post! This week, Ally is teaching you about one of my favorite principles, Principle 2: Honor Your Hunger. To make sure you don’t miss any posts from this series, click here to subscribe to my weekly newsletter.

Take it away, Ally!

Diet culture places shame around the feeling of hunger, which teaches us to distrust our own biological hunger signals. By fighting these natural cues, you deprive your body of the energy it needs to function which negatively impacts all other aspects of your physical, social, and emotional wellbeing.

Honoring your hunger is the first step towards trusting your body and reclaiming peace with food.

In order to be able to honor your hunger, it is important to first reject the idea that hunger is a bad thing. Contrary to what diet culture preaches, there is no reason to feel shame around simply eating when you are hungry.

After years of living in the diet mindset, hunger cues may be faint or challenging to recognize; you can start by focusing your awareness on hunger symptoms and types of hunger (keep reading to learn specific techniques for reconnecting with your body’s hunger cues).

To one dieter, “hunger was terrifying, and often resulted in out-of-control eating, which reinforced his fear of hunger.”
(pg 87 in Intuitive Eating)

The feeling of hunger is a mind-body connection, and when you don’t fuel your body properly, you lose control around food. The reason you end up feeling out of control is because your body feels that it needs to take protective measures in case there’s another period of food restriction in the future. In other words, your body is trying to protect you against the perceived threat of starvation.

Likely, many of us have also had a similar experience with fearing hunger, as diet culture wants us to believe we can’t trust ourselves around food. This fear of hunger has been instilled in us by diet culture. Ultimately, diet culture doesn’t care about your health- rather, it profits off of people distrusting their body’s cues and instead using their calorie tracking apps, meal plans, and point systems to govern eating behaviors. Intuitive eating, on the other hand, gives you full permission to eat when you are hungry. This is crucial because it’s much easier to stop eating when you’re full if you know that you’ll have the chance to eat again when hunger strikes.

In a study that simulated food deprivation from dieting, rats were divided into a food deprivation group and a control group. “The food-deprived rats went without food for up to four days and then were allowed to eat again… while both groups gained weight, those in the food deprived group gained more weight, in direct proportion to the length of their prior deprivation.” (page 86)

The rats in this study exhibited the biological response for starvation, similar to how our bodies respond to dieting; after the period of starvation, their metabolisms were slowed and their animalistic drive was to overeat to protect against the perceived threat of future starvation periods. These are the factors that drove the food-restricted group to ultimately gain more weight than the control group (the control group represents the group that was able to simply honor their hunger). Essentially, not honoring your hunger leads to primal hunger, leading you to gain weight as a protective measure for future periods of starvation.

Dieting is actually a form of food insecurity, as people are pushed into the vicious cycle of restricting and overeating to compensate for the loss of energy. Contrary to what diet culture wants us to believe, gaining weight isn’t a result of individual “willpower.” Gaining weight after a period of restriction is your body very literally trying to protect you… Your body needs enough fuel to keep you alive and functioning optimally.

Food insecurity is a form of trauma, and it affects social relationships, mental health, and metabolism. If you have the privilege of having reliable and consistent access to food, consider how self-imposed food restriction induces the experience of food insecurity on the body. Your brain knows no difference- ignoring your hunger cues makes your brain think that food is actually scarce, even if you literally have a full pantry.

Even if you aren’t experiencing literal food insecurity, your body doesn’t know the difference between true food insecurity and self-imposed restriction.

Upon first attempting to “honor your hunger,” you may find it difficult to actually hear your hunger cues. There are many reasons a person may experience lack of attunement with their hunger cues including having a history of chronic dieting, frequently skipping meals, or experiencing intense emotions. Don’t fret! With the right tools, it’s possible to get your hunger cues back.

To begin the process of regaining awareness of your hunger, identify what hunger feels like in your body.

Did you know hunger can be felt in many places besides the stomach? Your hunger may manifest as mild gurgling in your stomach, lightheadedness, difficulty concentrating, irritability, increased thoughts about food, decreased energy levels, and/ or headaches.

For me personally, I tend to feel gurgling in my stomach when hunger first strikes, followed by a lethargic, unfocused brain fog that sets in as the hunger intensifies. Check in with yourself a few times each day (without judgment) and focus on dropping into your body to consider your level of hunger.

The concept of “dropping into your body to feel your hunger level” can certainly feel vague; to give the experience more structure, you might try rating your hunger on a scale of 0 to 10, where 0= ravenous and 10= uncomfortably stuffed. Another option is you can remove the numbers attached to this rating and focus on qualitative ratings, such as feeling unpleasant hunger, pleasant/ neutral hunger, pleasant fullness, or unpleasant fullness. This activity helps to manually flex the muscle of dropping into your body. Though it may seem vague at first, the more you practice dropping into your body to hear your internal cues, the easier and more reflexive it becomes.

Think of your intuition like a muscle- the more you practice flexing it, the stronger it becomes.

To help you implement this principle, Leah is giving you access to one of the most valuable tools that she uses with her clients. Click here to get FREE access to your very own Intuitive Eater’s Hunger/ Fullness scale. This tool is seriously game changing and she’s so excited for you to get your hands on it.

The post Intuitive Eating Principle 2: Honor Your Hunger appeared first on Leah Kern RD.

Intuitive Eating Principle 1: Reject the Diet Mentality

Leah Kern — Tue, 19 Apr 2022 17:28:15 +0000

The day will be seared into my brain forever…

I was sitting in a class called “Survey of the Field” during my Freshman year at University of Vermont. In this class, various dietitians from different parts of the field came in to talk to us about their careers in order to expose us to the different options within the field.

On this particular day, the speaker stood in front of the room and introduced herself as an Intuitive Eating Dietitian. I had never heard those words in that order before.

“Intuitive eating.”

My whole body had a response.

At the end of her presentation, she recommended the book Intuitive Eating by Evelyn Tribole and Elyse Resch if we wanted to learn more. I wasted no time. On the walk back from class that day I stopped at the library in search of this book. I took it back to my tiny dorm room and climbed up into my lofted bed. I couldn’t stop reading it.

Nothing had ever felt so true.

I felt so seen.

From the day I picked up that book, a fire was lit in me.

Once I personally experienced the deep feeling of alignment that intuitive eating brought me, I felt a strong calling to help set others free from diet culture as well.

I talk about intuitive eating across my content all the time. But I have yet to formally teach you about the 10 principles of the intuitive eating framework. Since I know not everyone enjoys reading (or has the time to read), I decided to bring you this 10 week blog-post-style crash course on the 10 principles of Intuitive Eating.

For the next 10 weeks my intern,Ally, will be taking over my blog to teach you about each principle of intuitive eating. Each week, a new blogpost will go live summarizing the key elements of the principle while also giving you actionable steps to bring the principle into your life. To make sure you don’t miss any posts from this series, click here to subscribe to my weekly newsletter.

Take it away, Ally!

Defining the Principle:

Unlike diets, intuitive eating isn’t a plan you have to follow. Making peace with food and your body takes patience, which is why intuitive eating is broken down into digestible principles. Before you begin, it is common to fear that giving up your food rules will lead you to somehow lose control over food, especially if you’ve been dieting and trying to shrink your body for years.

Rejecting the Diet Mentality (principle 1 of Intuitive Eating) is about understanding and accepting that dieting is harmful and unhelpful to the mind, body, and soul.

According to the current body of research on the long-term effects of dieting, 95% of people who lose weight on diets regain all the weight (and often even more) within 5 years.
Mann T. et al (2007). Medicare’s search for effective obesity treatments: Diets are not the answer. Am Psychologist. 62(3):220-233.

Ultimately, diet culture profits off of making you feel insecure and guilty for not having the “willpower” or “self-control” to stick to these plans. The trap of the dieting cycle leaves you feeling as though you’ll only find happiness and fulfillment in a thin body. By rejecting this mindset, you can work towards listening to your own intuition and living a life that doesn’t revolve around exterior metrics.

“If dieting is the problem, how can it be part of the solution?”
-pg 72 of Intuitive Eating by Evelyn Tribole and Elyse Resch

When diets fail, we’re told to start another diet in hopes of that new plan finally allowing us to feel good about ourselves. Yet, none of these diets are different from the next- whether its Weight Watchers or a “lifestyle switch” of intermittent fasting, you’ll only find yourself in a deeper hole of guilt and resentment with each new diet.

Sometimes, diets are easy to recognize- think Keto, Weight Watchers, Juice Cleanses. However, as the diet industry has caught onto the reality that the public is starting to reject overt diets, they’ve had to get sneakier with their messaging, claiming things like “it’s not a diet, it’s a lifestyle change.”

Throughout high school, I went through several phases of counting my calories/macros on MyFitnessPal in an effort to lose weight. In my mind, this wasn’t dieting, as I could have any foods I wanted. Yet, tracking every bite of food I ate and opting for the low-calorie, unsatisfying options (hello powdered peanut butter and rice cakes!) was undoubtedly a form of restriction that was harmful to my mental and physical health. Dieting at such a young age made me feel as though I couldn’t trust my body and my own internal cues about what to eat, how much to eat, and when to eat.

I felt as though I needed to punish myself for not looking like the influencers I saw on Instagram and Tiktok. On top of these pressures, the dieting mindset was not only normalized but praised by many of the people in my life. As a college student who strives to be an intuitive eater, I now understand that no external app or diet knows what type of fuel my body needs- letting go of these diet rules was a necessary first step for me to start trusting my body and inturn become an intuitive eater.

When old habits and negative thoughts pop back into my mind, I’m able to recognize that they don’t serve me. No one’s perfect- I’m still working to unlearn all the harmful diet beliefs that have been ingrained in me over the years. Below, I’ll share some actionable steps for how you can remove dieting tools from your life.

Putting This Principle Into Action:

When I began the rediscovery of Intuitive Eating, I started by checking in with myself and asking what I truly needed. I realized that I was feeling drained, my confidence was lacking, and I was spending too much time thinking about food. This motivated me to commit to becoming aware of why I was choosing the foods I ate throughout the day. Even for just a brief moment before eating, consider pausing and asking yourself- what is my motivation behind choosing this food? Is it because I’m genuinely craving it or is it because it’s something I believe I have to eat according to the rules of diet culture?

As an example from my own life, I was recently at my school’s sandwich shop for lunch with a few friends. I stop at this cafe a few times each week, and almost always order a veggie hummus wrap. While I was in line, I realized that I’d never ordered a sandwich on bread from this cafe before. Although I love wraps, avoiding the bread options was coming from the diet culture belief that bread was somehow “worse” for me than a wrap. I decided to challenge that subconscious residual diet culture “rule” by trying my usual veggie hummus sandwich on ciabatta bread, and felt satisfied with my choice.

When we become aware of where restriction lies in our everyday habits and self-talk, it’s easier to adopt a mindset of self compassion. From here, we can take actionable steps towards removing the tools of dieting from our lives, such as unfollowing diet culture accounts on social media, throwing out the scale, deleting calorie tracking apps, and setting up boundaries with loved ones who subscribe to diet culture. Being an intuitive eater in a diet culture world can be tricky. That’s why Leah created this free comprehensive guide on navigating diet talk in relationships. Click here to grab your free copy of this guide.

Next week I’ll be giving you an overview of the second Intuitive Eating Principle, Honor Your Hunger. To make sure you don’t miss any posts from this series, click here to subscribe to Leah’s weekly newsletter.

The post Intuitive Eating Principle 1: Reject the Diet Mentality appeared first on Leah Kern RD.

Intuitive Eater Holiday Survival Guide

Leah Kern — Thu, 18 Nov 2021 14:16:46 +0000

Intuitive Eater Holiday Survival Guide:

Download an updated, free PDF version of this survival guide here:

Between diet talk, comments on appearance from well-meaning family members, and food being a focal point of the day, the holidays can certainly be a difficult time to navigate as a person on the Intuitive Eating journey.

This guide will give you actionable steps to handle some of the most common triggers you might face during the holidays including: navigating diet talk, dealing with body comments, feeling out of control around food, turning to food to fill a void, and handling family members still stuck in diet culture.

Navigating diet talk

Whether you have just started on your Intuitive Eating journey, or you’re years in, diet talk can be incredibly draining to navigate.

If you’re newer on your Intuitive Eating journey, diet talk can be especially triggering as it might lead you to doubt your new approach to eating since you might not yet be in a place where you are able to fully trust the process.

I’m going to walk you through a few scenarios with examples of how to respond.

Scenario 1: Say you’re sitting down to dinner and you’re serving yourself a plate of food and a family member comments on how much you’re putting on your plate.

“Woah there, you’re really piling it on, easy there.”

There are a few options on how to respond to a comment like this depending on your comfort level/ your relationship with the family member.

You could say something like, “Yep! The food looks great and I’m excited to taste everything.” This reply gently shifts away from the judgemental commentary without involving direct confrontation. This is a good option if you’re not really in the mood to stir the pot.
The more direct option *if* you feel called to be more confrontational might sound something like this, “Hey Uncle Joe, I prefer you don’t make comments about my food intake. It’s not funny or helpful.” This reply allows you to be firm and direct, letting the family member know how you really feel.

Scenario 2: Say it’s time for dessert and some of your family members are in the corner, having a conversation that might sound like, “I’ve already been so bad today… I’ll just write the day off as a cheat day and eat dessert.”

This is a little bit of a different situation than the first scenario because the comment isn’t necessarily being made to you, but it can still be triggering and upsetting to overhear. Let’s walk through a few options for responding here:

You don’t say anything but you go through an internal dialogue which might sound like this. “This comment I overheard is triggering. It makes me wonder if I’m being ‘bad’ for choosing to have dessert. It’s valid to be triggered by this comment AND I’m working on remembering that food is just food, it has no moral value.” This structure allows you to self-validate the emotion you’re experiencing and then move onto a re-frame that aligns with your new mindset around food. This allows you to feel both seen in your emotion and also remind yourself of the journey you’re on.
If you feel called to, you could hop into the conversation and say something like, “there’s nothing ‘bad’ about dessert!” or something like, “dessert tastes much better without a side of guilt.” These are gentle comments to let your family members know that you don’t subscribe to diet talk. Even small comments like these have the power to plant a seed in someone else, getting them to think twice about their comments.

There are endless other potential scenarios involving diet talk that will likely come up. Though I can’t be there to coach you through every possible situation, the important things to remember are:

You don’t have to say anything! You can choose to guard your energy by simply not engaging
Your feelings are always valid. It’s valid to feel triggered or offended by diet talk, especially if you’ve been burned by diet culture in your past. Try your best not to judge yourself for your emotions.
Diet comments say much more about the person making the comment than they say about you. If the person making the comment is trying to make you feel guilty for your food choices, they are really just projecting their own food guilt onto you. That is their work, not yours.
Removing yourself from the conversation is always an option. Perhaps get up and talk to a different family member. Play with the little kids or the pets. Take a moment to go to the bathroom or get some air.

Ultimately, diet talk is cheap conversation. Kinda like talking about the weather, it’s frankly uninteresting and unexciting. If you land in a situation where diet talk is happening, try asking your family member a question to steer the conversation to a more meaningful or interesting place. Here are some examples:

How are you liking living in ______? What’s the vibe like there?
How are you liking your job? Do you want to stay there? What’s the dream job for you?
What’s been the craziest thing to happen to you since we last saw each other?
What have you been reading/ watching?

Dealing with body comments

So you haven’t seen your family members in a while and you can anticipate them commenting on how your body has changed since you’ve last seen them…. Or worse, you worry they won’t comment, which will leave you wondering what they’re thinking about your body.

Perhaps your grandma *always* says “you look fabulous” and the few years she doesn’t say it, you fear it’s because you’ve gained weight.

When you’re doing the work to become an intuitive eater, you are not eating in attempts to manipulate the size or shape of your body.

So, when someone makes a comment about your body, it can get in the way of focusing on your internal cues.

Part of this work is learning to see your body as a tool, not an ornament to parade around and get compliments on. As a result, it can feel uncomfortable and difficult to navigate when a body comment is made.

Let’s walk through a few scenarios.

Scenario 1: The scenario where no one says anything about your body and you’re left wondering what they’re thinking…

Here’s what I want you to ask yourself: what am I assuming my family members are thinking about me but not saying?

My guess is that you’re assuming they think you’ve gained weight.

Now ask yourself: What’s so bad about that? (i.e what’s so bad about them thinking that I’ve gained weight?)

Some common answers I hear from clients when going through this exercise include: they’ll think I’m lazy, they’ll think I’ve let myself go, they’ll think i’m unsuccessful.

Whatever comes up for you here, I want you to ask yourself: what is my definition of lazy? What is my definition of success? What is my definition of letting myself go?

For the sake of the exercise, let’s define ‘letting yourself go.’

For example, my personal definition of ‘letting yourself go’ is not not showing up for yourself, not working on yourself, and not prioritizing mental and physical health.

Unfortunately, our culture’s definition of ‘letting yourself go’ very well might include gaining weight. But that’s not MY definition (and if you’re doing this work, it’s likely not yours either).

So, in these moments where you might be assuming your family is thinking you’ve let yourself go by gaining weight, you can remind yourself that this isn’t true according to your definition.

You might remind yourself: According to my definition, I am not letting myself go. I’ve been working on healing my relationship with food which improves my mental and physical health. I’ve been working on unlearning harmful diet thoughts. I’ve been working on getting more in tune with my body’s inner wisdom. I’ve been working on myself which is very much the opposite of my definition of letting myself go.

When you get clear on your definitions of things like health, success, happiness, etc, it allows you to check-in with yourself to make sure you’re living in alignment with your personal standards and values, not someone else’s.

When you are living in alignment with your personal values, you step into your most authentic self allowing you to feel a sense of inner peace and resonance.

Scenario 2: Perhaps you’ve unintentionally lost weight as a result of becoming an intuitive eater (this might happen if you started the intuitive eating ABOVE your body’s set point weight. Key word here is unintentional. If eating in alignment with your body’s cues resulted in weight loss but the goal was not weight loss; that’s unintentional.

Say a family member notices that you’ve lost weight and says something like, “oh my god you look like you’ve lost weight! You look amazing!”

Though the family member means to compliment you, being praised for weight loss can be uncomfortable as it suggests that your worth is tied to your size. It is also inadvertently suggesting that you looked worse before the weight loss, or that you were somehow less valuable as a person before you lost weight (which of course, is not true).

A few options for how to respond:

Say, “It’s funny you should say that because for the first time in my life, I’ve actually stopped dieting and stopped trying to lose weight. I now just eat what my body craves instead of following food rules.” This gives the person a chance to ask questions and if they are open to hearing and you are open to sharing, you can teach them a little bit about Intuitive Eating.
Say, “oh, really? I hadn’t noticed. I wasn’t trying to lose weight.” This reply helps to devalue the weight loss and redirect the comment from a praise to a more neutral fact.The fact that you aren’t super stoked about weight loss might throw off the person who made the comment, as it’s not the norm to be so nonchalant about weight loss in today’s diet culture.
If you feel comfortable doing so, you can explain to the person why comments about weight loss don’t feel like compliments to you. You can share how you’re working to unlearn disordered thinking around food and body. You might also help them understand how praising someone for weight loss makes it seem like a person’s value is linked to the size of their body. You can share with them that while this is of course not the intention, it is the outcome of such comments.

Scenario 3: A family member makes a comment about someone else’s body to you. “Ohh, she got so big!”

This comment could trigger a few thought spirals…

It might lead you to think, “If she thinks that so-and-so is ‘big’ then I wonder what she thinks about me….”

A few simple options for responding here:

I’d rather not talk about other people’s body’s. Can we talk about something else?
Her body size is the least important thing about her.
Who cares? What matters is that she’s happy and healthy, which we frankly can’t tell by the size of her body.
If you’re feeling willing to be vulnerable, you might share that when comments about others body’s are made, it naturally makes you feel like you are being judged for your own body. This might help the person to understand the harm of their actions.

At the end of the day, it’s important to acknowledge that body comments can feel upsetting no matter how well you respond. You can use the following structure to help guide your internal dialogue when you’re upset by a body comment:

Validate your emotions AND reframe to a thought that serves your new mindset.

Ex.) I’m feeling upset that it feels like my family members are noticing I’ve gained weight. It’s valid to feel upset AND I’m working on remembering that my worth does not come from the size or shape of my body. My worth is inherent.

Feeling out of control around the abundance of food

If you’re newer on your intuitive eating journey, the abundance of holiday food might be concerning to you.

Perhaps you’re thinking, “what if I can’t handle myself and end up eating waaay past the point of comfortable fullness.”

This is a completely valid fear, given the fact that when you were in your dieting days, holidays were likely times of all-out binges because “f*ck it, it’s a cheat day anyway.” But things are different now. Now you eat according to your body’s internal cues. Cheat days no longer exist.

First off, it’s important to eat regular meals/ snacks leading up to the meal. A common diet-mindset practice is to “save up all your calories” so you can enter the celebratory meal as hungry as possible. Take this tip from an intuitive eating dietitian: you do NOT want to enter the meal as hungry as possible… when you enter an eating experience from a place of extreme hunger, your body kicks in it’s primal drive to eat in response to perceived starvation. As a result, it will feel very difficult to hear your fullness cues during the meal and you’ll likely land in a state of uncomfortable fullness. When you eat regularly throughout the day leading up to the meal, your blood sugar and metabolism stay stable. This helps your attunement with your body’s cues which promotes eating to a comfortable level.

Going into the meal, remind yourself that you’re allowed to eat whatever you want today AND every other day. This will help you to avoid that “last supper” mentality. If your body really believes that another diet won’t start tomorrow, you won’t feel the need to desperately shove in all the ‘good’ stuff now.

While eating, take time to tune into the flavors and textures of the foods. It might feel difficult to stay present with your body throughout the whole eating experience, but I wonder if you can manage to stay present for even the first 3 bites?

When you feel yourself getting full, you might experience a little sadness…when the food is so yummy and special, it can be sad to realize you’re full and it’s time to stop eating.

I challenge you to allow yourself to feel this sadness. You might even give yourself a moment to mourn the fact that you are full and therefore done eating. What’s important to remember is that the sadness from stopping eating will pass quickly whereas the pain and discomfort from overeating will last all night and potentially even into the next morning. You are strong enough to handle the brief sadness. I promise you.

Finally, know that intuitive eating is NOT the hunger fullness diet. In other words, you are not a failure if you end up eating past the point of comfortable fullness. What’s important is that you stay neutral and avoid shaming or berating yourself for it. When you shame yourself, you cause a stress response on your body. This stress inhibits digestion which can lead to further discomfort in your body. The best thing to do is know that the feeling of extreme fullness will pass in time. Eating past comfortable fullness happens, especially at exciting events with lots of special foods!

Turning to food to fill a void

For many people, a difficult reality of holiday gatherings can be not feeling fully understood by family members. Perhaps you’ve changed a lot since you’ve last seen them, or you have differing values, or maybe you’ve just never felt like you were able to deeply connect to your family members… this can feel very lonely and uncomfortable.

What can sometimes happen when experiencing uncomfortable emotions (like loneliness) is that you might find yourself turning to food to fill that void. This often happens even subconsciously. When you catch yourself in a moment of continuing to eat even if you are no longer hungry, the question becomes: If your body doesn’t physically require more food, then there must be some other need that this extra food is filling; what is that need?

Perhaps its a need for authentic connection that you’re not getting from your family members. This could be a good chance to remind yourself that though you might not feel fully understood by the people around you, there ARE people who DO fully understand you.

There are many other possible unmet needs that you might be subconsciously trying to fill with food. It’s up to you to explore what you might be needing in that moment. You might not necessarily be able to give yourself what you need in the moment, but even having the awareness of your needs can help prevent future episodes of eating past the point of comfortable fullness.

How to handle family members who are stuck in diet culture

Maybe you have that one uncle who won’t shut the f*ck up about keto. Or that cousin who is pushing Whole-30 on you. Or perhaps one of your parents or siblings is on the Intermittent Fasting wave…this can be so upsetting to witness.

When you come to realize that diets will *never* lead to sustainable health and RARELY lead to sustainable weight loss (95% of people who lose weight on deits regain the weight within 5 years), It can be painful to watch family members continue to try new diets, desperately hoping for a fix.

Maybe you’re feeling like you just want to shake them and get them to see that diets aren’t the answer.

I totally feel the frustration. This is something I still struggle to refrain from.

But here’s the hard truth:

Not everyone is in a place where they are ready to give up the fantasy of weight loss and dieting.

Unfortunately, if a person is not ready to move past diet culture, they might react by mocking you.

This might sound something like “so you’re saying I can just eat whatever I want? If I did that, I’d just eat crap all the time!”

You might respond by trying to explain how at first you think you’d only eat cheeseburgers and ice cream if you allow all foods but actually your body starts to naturally crave nutrient-dense foods too!

They don’t believe you.

The conversation leaves you feeling depleted and misunderstood.

I can’t tell you how many times some version of this scenario has happened to me. And my clients often share their frustration with similar circumstances.I know how upsetting it can be when someone simply does not understand your journey.

And when someone starts mocking the work that has been so life-changing for you… god it’s so infuriating.

But here’s what I need you to understand:

It is not your job to convince everyone stuck in diet culture to reject the diet mentality and become an intuitive eater.

I know you’re so excited and passionate about intuitive eating (and believe me, I’m SO glad that you are) but the hard truth is that many people are not in a place where they are ready to fully break up with dieting.

For many people, going on various diets or chronically restricting becomes a part of their identity.

As a result, when you try to tell them that they’ll never find sustainable success through dieting, they feel like their identity is being attacked.

I know it can be painful to watch your loved ones suffer, but just remember this:

By doing the work to heal your own relationship with food, you are doing ENOUGH.When you heal your relationship with food, the work ripples. You are breaking the inherited chain of dieting in your family.

It is not fair for you to waste your energy on those who are committing to misunderstanding you.

So when you find yourself frustrated by the family members who are still very much stuck in diet culture, I challenge you to come from a place of compassion. You know firsthand how sh*tty it is to be so deeply entrenched in the world of dieting and restricting. If the person is not in a place where they are open to learning from you, compassion is enough.

If you find yourself in a situation where you’re talking to a friend/ family member who you feel IS open to learning about Intuitive Eating, heres one of my favorite podcasts to send people who want a comprehensive intro to the topic. It’s just 1.5 hours long, making it very accessible to someone who is truly interested in learning.

Do you have questions about anything discussed in this survival guide? If so, I’d love to hear from you. You can message me on Instagram here or send me an email at leah@leahkernrd.com.

Interested in getting more support on your Intuitive Eating journey? Apply here for 1:1 coaching.

The post Intuitive Eater Holiday Survival Guide appeared first on Leah Kern RD.

Can You Eat Intuitively And Lose Weight? | What Really Happens

Leah Kern — Tue, 22 Jun 2021 08:45:00 +0000

Can You Eat Intuitively and Lose Weight?

Yes, you technically can eat intuitively and lose weight. Though it’s valid to desire weight loss, unlike dieting, weight loss is not the focus or guanteed outcome of intuitive eating.

In this post, we’ll cover:

Set-Point Weight Theory.
How to know what will happen to your weight when you start intuitive eating
The difference between intentional and unintentional weight loss
What to do if you don’t like your set point weight

If you prefer to learn by watching Youtube videos as opposed to reading blog posts, click here

Understanding Set-Point Weight Theory

To answer the question of whether or not you can eat intuitively and lose weight, we first need to talk about set-point weight theory.

Research continues to suggest that humans are biologically wired to maintain a certain set-point weight. Your set-point weight is not an exact number; it’s a range of ~10-20 lbs.

In other words, we all have a predetermined weight range which our body strives to maintain at all times. This is the weight range that the body is happiest at; where homeostasis, or physiological balance, is achieved.

Dieting/ intentional pursuit of weight loss often causes a person to dip below their body’s set point range, at least temporarily.

The body registers dropping below its set-point weight as a threat to survival, and does everything in its power to get you back up to your set-point including:

Increasing hunger cues (specifically cues for energy-dense aka calorie-dense foods)
Increasing thoughts about food (as seen in The Minnosota Starvation Experiment)
Slowing down metabolism in an effort to conserve energy

So, in trying to keep the weight off (aka hold your body below its homeostatic range) you will forever be swimming upstream; fighting your body to be at a weight that isn’t ideal for optimal functioning.

According to set-point weight theory, your body size and shape are largely predetermined by genetics. But that’s not how diet culture makes it seem… Diet culture feeds us propaganda suggesting that we can simply change our body size by sheer willpower (i.e if you want it bad enough, if you eat “clean” enough, if you’re “disciplined” enough).

When in reality, body size has little to do with willpower and much more to do with genetics and other factors beyond our immediate control.

A Helpful Metaphor

To help illustrate just how much our weight is actually beyond our immediate control, I like to use this metaphor with my clients.

Think about the variety of body size and shape among the dog species. Take a Pug versus a Greyhound, for example. Both are dogs, yet they are built completely different.

The Pug, smaller and more full, the Greyhound, taller and leaner. No matter how hard the Pug tries to look like the Greyhound– how little it ate or how much it ran around– it simply never would be able to achieve that body type; it’s not within the range of possibilities for its genetic blueprint.

And the same is true in reverse. No matter how much the greyhound “tried” to look like the pug, it’s simply not going to happen; it’s not within the range of possibilities given it’s genetic blueprint.

The same logic can be applied to the human species. Some humans are genetically predetermined to have a leaner build while others are genetically predetermined to have a fuller build.

Neither is morally better or worse (though the media likes to convince us otherwise).

Can I Change My Set-point Weight?

Your set-point weight range can shift throughout your life as a result of various factors. Having a history of weight cycling, or losing and regaining weight, can drive up your set point weight range. This is because your body registers weight loss as a threat to survival, in turn upping the set-point in an effort to protect against the future threat of starvation.

Other factors like stress, aging, childbirth, and hormone shifts can increase the body’s set point range.

It is also possible to lower your set-point weight through rebuilding trust with your body. This often looks like consistently honoring your cues by rejecting dieting and eating intuitively, though quitting dieting does not guarantee weight loss.

Whether or not your set-point weight changes throughout life really depends on the individual. Some body’s are wired to be more “headstrong” about maintaining their set-point weight range while others are less so.

What Will Happen To My Weight When I Start Intuitive Eating?

When embarking on an intuitive eating journey, 3 things can happen to your body weight. It can: stay the same, go up, or go down

Diets promise weight loss.

As an intuitive eating practitioner, I cannot promise you anything. I can, however, say this:

If you enter the intuitive eating journey below your set point range (perhaps from a history of restriction and/or overexercising) intuitive eating will, likely, in time, result in some amount of weight gain to restore you to your set point range.

Ultimately, intuitive eating works to restore your body to it’s happy weight- the weight at which it performs physiological functions most optimally.

How Do I Know If I’m Currently Above or Below My Set-point?

There’s no way to know for sure, but some signs that you might be above your set point include:

Regularly eating to the point of feeling uncomfortable, gross, or sick
Swinging between being “good” and eating “clean” or saying “screw it” and gorging yourself on off-limits food
Turning to food emotionally as a coping mechanism (for both positive and negative emotions)
You’ve gone through several periods of losing and gaining weight aka weight cycling
Mental fixation on food; fantasizing about food, food taking up lots of mental real estate

Some signs you might be below your set-point weight include:

Regularly low energy, lethargic, & low mood
Loss of period for women
Decreased sex drive
Rigidity with eating; several foods being deemed off limits
Mental fixation on food; fantasizing about food, food taking up lots of mental real estate
Ignoring hunger cues, not allowing yourself to eat when hungry

Signs you’re likely at your set-point weight:

Stable weight; your weight does not fluctuate very much
Consistent energy levels without extreme highs and lows
For the most part, you honor your hunger cues and stop when full
Food does not take up too much space in your brain; you eat, and move on without rumination
You typically don’t experience intense cravings for energy-dense foods

Intentional vs. Unintentional Weight Loss:

Research shows that maintaining intentional weight loss is not sustainable 95% of the time. According to a prominent meta-analysis, 95% of people who lose weight on diets regain all the weight (and often even more) within 5 years (Mann T. et al 2007).

Understanding set-point weight theory can help us make sense of why maintaining intentional weight loss is so rarely achievable long term.

Though maintaining intentional weight loss is not realistic for most people, unintentional weight is a different story…

To be clear, intentional weight loss is when you go into a diet, lifestyle, or exercise plan with the goal of losing weight. Unintentional weight loss happens without you trying.

Several things can cause unintentional weight loss such as illness, changes in mental health, medications, increase in physical activity, and listening to body cues consistently.

Unintentional weight loss can certainly be a side effect of eating intuitively consistently, but again, it depends on if you were coming into your IE journey above your set point weight range.

When unintentional weight loss happens, it’s typically very slowly and gradual, unlike drastic, quick weight shifts that tend to be characteristic of fad diets.

But What About Health? Isn’t it Unhealthy to be Higher Weight?

The current body of research has actually disproven the weight-normative approach to healthcare… in other words, the idea that our weight impacts our health actually isn’t true.

A person can be healthy at any body size. This means that a person in thin body can be in poor health and a person in a larger body can be in perfect health. Weight is not an indicator of health status. I talk a lot more about this in a post on the Health At Every Size (HAES) framework if you’re interested in learning more.

I’m Not Happy With How I Look At My Set-point. What Do I Do?

Accepting our body at it’s set-point size often comes with grieving the thin-ideal that diet culture promised us for so many years.

If you’re in a place where you could never imagine loving your body at its current size, you’re certainly not alone.

You might be surprised to hear this, but I actually don’t believe that you have to love your body in order to experience a positive body image.

Though getting to a place of pure love for your body is possible for some, for many people, this can be a wildly unrealistic destination.

When we try to take these big leaps using affirmations like, “my body is good,” we can be left feeling like a fraud, not actually believing the statements. A positive affirmation for distressful body image can feel like a band aid for a bullet wound.

Plus, focusing on “loving your body” is still emphasizing physical appearance. The true goal of body image work is to connect to your wholeness as a human being, not just the outward looks of the vessel you inhabit.

The desire to change your body size is valid, but the question becomes: at what cost are you willing to have a smaller body?

The cost of your time, energy, and happiness? The cost of your capacity to be present with loved ones? The cost of your ability to be spontaneous and flexible?

You can spend the rest of your life fighting your body, or you can work on accepting and respecting your body at it’s current size.

Interested in learning how to achieve your set point weight through intuitive eating? Kick start your journey by downloading our FREE Intuitive Eating Starter Kit Here.

Seeking more individualized support? Click here to learn more about my counseling services.

Note: I recognize that I hold many unearned privileges as a white, cis, heterosexual, straight sized woman. I recognize that accepting your body is easier said than done, especially coming from someone with multiple unearned privileges. I continuously participate in supervision with mentors who hold marginalized identities to help me better support folks with different lived-experiences than me.

The post Can You Eat Intuitively And Lose Weight? | What Really Happens appeared first on Leah Kern RD.