Leah Kern [00:00:08]:
I don't think that we can make really deep lasting change without the mindset shifts to go along with it. Like sure, we could know strategies of learning our hunger and our fullness, but if we don't believe that we're able to listen to our bodies and honor them deep down, we don't hold that belief, that mindset shift. It's not gonna help you. Right? It's just gonna be this other rule that you're trying to follow that doesn't stick because we don't believe it.

Leah Kern [00:00:08]:
Welcome to shoulders down. A podcast for truth seekers who want to heal their relationships with food and body. I'm your host, Leah Kern, and I'm an anti diet dietitian, certified intuitive eating counselor, and fellow truth seeker with personal experience navigating disordered eating. In this podcast, you'll learn to harness your body's innate wisdom to govern not just how you eat, but also how you live. It's my mission to help you heal your relationship with food and body, so you can live your most aligned and fulfilling life. Welcome, and I'm so glad that you're here. Hello and welcome back to another episode of shoulders down. I love the topic of today's episode.

Leah Kern [00:00:50]:
We are chatting about mindset as it relates to intuitive eating and healing a relationship with food. And today's guest is Kern Baskwick, who is such a gem. I connected with her and was a guest on her podcast recently, chatting about cannabis and intuitive eating. One of my favorite topics to talk about. That episode is linked in the show notes if you're interested in learning more. And then we had such a great connection. I invited her on my podcast to chat about something she loves to talk about and also something I love to talk about. So we totally Kern it out, which is mindset.

Leah Kern [00:01:21]:
So in today's episode, we cover things like how to use mindset work to heal your relationship with food and body. We talk about why mindset is so important for healing your relationship with food and body, How you can overcome the deeply ingrained inner food police voices and diet mindset. Jen shares some of her favorite mindset tools. And we talk about some other mindset related pieces. We cover topics like Jen's thoughts on being someone who's interested in mindset and some more like spiritual woo woo type stuff without kind of going too far off the deep end and not being grounded in reality. And I really like that piece of the conversation. So I'm so excited for you to hear all of the juiciness that's in store in today's episode. If listening to this episode is supportive for you and you are wondering more about how to use mindset tools to take the first steps on healing your relationship with food and body, I have an incredible free resource called the mindset matters free mini course, which gives you access to 3 videos in my online course.

Leah Kern [00:02:24]:
I unlock 3 of the videos in the mindset module completely for free for you. And these videos talk about the importance of mindset, the impact of stress, which is a major piece related to mindset. And then I give you one video on a tip to take the first steps towards rewiring those neural pathways. So many people have already downloaded this mindset matters free mini course, and I can't wait for you to have access to it as well if you are seeking a actionable step that is completely free and very accessible right to your inbox, head to the link in the show notes to download our mindset matters free mini course. So with that, we're gonna introduce Kern and dive right into today's episode. Jen is a non diet registered dietitian, certified intuitive eating counselor, cat mom, cookie dough lover, and founder of the intuitive nutritionist. She helps women overcome binge eating, overeating, and emotional eating so that they can embody their version of food freedom. She's incredibly passionate about helping women find peace with food and their bodies because she's been through having a broken relationship with food and body image herself and knows just how much those struggles can take over one's life.

Leah Kern [00:03:29]:
Jen is dedicated to helping guide her clients and community to leave all of the shoulds of diet culture in the past and find confidence in their own inner wisdom to guide their eating decisions, increase their self worth, and embody their most authentic selves. Welcome to the podcast, Jen. I'm so excited to have you on my podcast today.

Jenn Baswick [00:03:47]:
Yeah. I'm so excited to be here. I love that we have now podcast swapped. So this is, yeah, gonna be awesome. I'm excited to chat with you today, Leah.

Leah Kern [00:03:58]:
Yeah. It's always so hard for me. Like, when I'm the guest, I'm like, but I wanna hear about you. So when I was on your podcast, I was like, I wanna know about Jen and her story. So I'm glad we'll have a chance to do that today. And we had a conversation on Jen's podcast, which I'll put the link in the show notes, about cannabis and intuitive eating. So if you wanna check that out, you can listen to our conversation over there. Jen, I'd love to start with hearing about your story with your relationship with Food and Body as much as you're comfortable getting into.

Jenn Baswick [00:04:26]:
Oh, yeah. I would love to share. I think it's so awesome to be able to share, you know, stories like this. I think, also from our position where we are now, like, you and I, Leah, like, we're helping people with their relationship with food, but and I think it's, you know, easy for people to forget that we've been through the struggles too, and I find it helpful listening to people's stories. So I'm more than happy to share.

Leah Kern [00:04:49]:
Yeah. Me too. It's really, like, one of my favorite parts of doing the podcast, honestly, is just getting a chance to hear people's stories.

Jenn Baswick [00:04:56]:
Yeah. Yeah. Absolutely. So oh, gosh. I feel like every time I, you know, share my story, I'm like, where do I even begin? Because it could be a really long story to Kern of just paint the picture and almost like a Kern notes version, but giving like the good bits that I think are good Kern of takeaways from it or main key points. Really my struggles with food and, and body image and all the things that come along with it started when I was a teenager, you know, really in the time, you think like Tumblr was a big thing then. Oh, yeah. With all that like Fitspo and the bodies and whatever, and Pinterest was a really like big breeding ground for no pain, no gain, like whatever the motivation in air quotes was.

Jenn Baswick [00:05:45]:
So a lot of that, and I think, you know, when you're a teenager, you're trying to fit in however you can. And actually, you know, kind of backtracking prior to that, when I was young, like a kid, I always had like chubbier cheeks and other kids would pick on me for that. And I think that piece really just like stuck with me and I'm like, oh gosh, like they keep picking on me for that. I don't like it. I felt really ashamed of, you know, my chubby cheeks as a kid. And then another thing from childhood that I think exacerbated all these things when I became a teenager was I danced. And as we know, the dance environment with all the mirrors and the look like them in my outfit, like the type like I don't look like them in my outfit, like the type thing that we had to wear. I also definitely hit puberty before a lot of my peers and started developing in that way before everyone else.

Jenn Baswick [00:06:49]:
So that made me feel like even more like weird about my body and not liking it. So I think that all of those things were prerequisites to me feeling even more like I wanted to change it when I was in my teenage years. So definitely tried whatever was out there that I could find, you know, like those little challenges of Kern, know this, know that, know Kern anything. Those lists that they had on Pinterest to, like, do that challenge for 30 days or whatever. The, like, more, I guess, not formal, but kind of formal, like diet plans, like looked at the Whole30, and I was reading stuff about like wheat belly and even like some plant based stuff in that whole direction. And then my fitness pal, like, it was Kern everything under the sun that was coming in. And also, at that time when I was a teen, my mom passed away. So I think that, you know, of course the emotions and trauma and grief of that, and being a teenager and not really knowing how to deal with any of that definitely turned into me trying to control things through food.

Jenn Baswick [00:07:58]:
And that was like the one thing that I could I don't I didn't see that then. Trust me. I thought I was just like being healthy and trying to like look good and fit or whatever. But I see now clearly that it was a a source of control when everything felt out of control. And, yeah, that restriction, all of the ways, even I think one that sticks out in my mind too is Kayla Itzain's bikini body guide. I know a lot of people did that. When I've shared about that in the past, people are like, oh God, yeah. That one's back in the memory.

Jenn Baswick [00:08:31]:
Definitely tried to follow that as much as I could, all the things. But, basically, with this period of time, I was into the restriction and kind of obsessive feeling about trying to be healthy, change the way my body looked. But then that inevitably turned into binging. And I found myself in that place where I just couldn't stop myself from going to the cupboard and going into like I would do this thing where I would mix like Nutella with peanut butter on a spoon, and I'm like, just one spoon, but I would go back for more and more and more and more. Like, it wouldn't stop. And with like, you know, all the foods that are the quote unquote forbidden foods from diet culture. So, yeah, I I found myself in a place of feeling so defeated by it. I'm like, I'm trying to be so good.

Jenn Baswick [00:09:20]:
What's going on? Like, how why can't I do this? It seems like everyone else Kern, and there's something wrong with me. And, you know, all of those feelings of trying to control it, but then being so out of control and being like, what the hell is going on? Like, what is wrong with me? Right? Yeah. That that was the the bulk of if I could encompass those struggles. And they went on for years years, and then, you know, this turned into more of me being and getting more into the really obsessive about nutrition. I'm like, I just gotta get a grip on this, and the more I learn about nutrition, the better I'm sure I'll be able to be. And I think it's actually funny because it's a very common experience now that I've talked to a lot of dietitians that, you know, we go and start school studying nutrition from that place of more disordered behaviors with food, of trying to like get a grip on what is nutrition and how can I control it? And that was definitely the case for me. I started studying university. I started in kinesiology, anatomy, the body, movement, all of that kind of good stuff, and then still struggling with food and my control and bingeing, being in that binge restrict cycle, I was like, you know what? I want to study nutrition.

Jenn Baswick [00:10:41]:
And so I started doing that. I added that degree on, kind of did like a, I guess like a double major situation there. And yeah, started studying nutrition from the obsessive place. And I honestly, I think it was perfect because someone along the way in my nutrition classes had mentioned intuitive eating. I don't think it was as quote unquote mainstream as it is now. And I was like, what is that? What do you mean? And I always and I'm sure we'll talk about this too. I love, like, intuition and like, you know, mindset stuff. I'm like intuitive eating.

Jenn Baswick [00:11:16]:
Like, tell me more. I wanna know more about that. And then I started reading the book, doing all the things, diving into learning about it. And I'm like, oh my god. This is just like feels so validating. It's like a breath of fresh air. I'm like, where has this been this whole time? I don't think that me finding it was just like the game changer, and I'm like, yeah. I'm I'm fixed.

Jenn Baswick [00:11:39]:
I'm healed now. No. Of course, it just doesn't work, like, poof like that. I wish it would. I didn't know. I think, like, a turning point for me, this one always sticks out in my mind, was actually a yoga class. And we were at the end, you know, in our nice savasana relaxing, at the end our instructors just talking to us. And this instructor was talking about body respect.

Jenn Baswick [00:12:04]:
And I was like, body respect? Again, Kern of same thing where I'm like, I've never heard that before. And she was talking about it, and then I don't know what happened to me. It was like a whole full body, out of body feeling of like, holy shit. I am not doing that. Like, I am doing the complete opposite of respecting myself and my body. I'm actually disrespecting myself so much, and it feels like crap, and I'm done. It was just a a big turning point for me to almost, like, wake up to what was really going on. So from there, of course, you know, going through all the motions of trying to incorporate this change into my life, the ups, the downs.

Jenn Baswick [00:12:48]:
Yeah. Going through the process of getting support and working through my own relationship with food and processing all the things that were underneath it as well. And yeah, then of course that became my passion the more I went through to become a registered dietitian, I knew before that even happened, I was like, this is what I wanna do. I wanna help people with the relationship with food because, you know, this whole time before that I've been focusing on the mainstream nutrition stuff that you hear out there. And it made me feel like shit without the relationship with Food Peace, and I wanna help people do that. So really that's, you know, where I've got to today. Of course, you know, I have my business, the intuitive nutritionist, where I'm helping folks with all of these struggles, really working through the binging, overeating, emotional eating, whatever kind of off feelings about food. And, yeah, I love being able to support people to go through this because I know how frustrating it can Leah, and it's a journey, and it's really hard to do without some guidance.

Leah Kern [00:13:56]:
You share your story so beautifully, Jen. I resonate with so many pieces of it, specifically Leah Tumblr and Pinterest piece. I feel like it's so niche because it was like a little version of social media that was, like, particularly fraught with fits spo and thinspo and just like incredibly problematic shit. It's wild. I recently reopened Pinterest because I'm thinking about like repurposing blog content onto Pinterest. And I literally just had to go through and, like, delete all of these, like, really sad boards that I had pinned that were just it was just such a picture of where I was at at that time.

Jenn Baswick [00:14:32]:
Yeah. I hear you. It was, like, toxic, honestly.

Leah Kern [00:14:36]:
So, so toxic. And what sticks out to me in your story is how clear the moment was that you can point to of just being like, I am done. I am not respecting my body and I'm sick of it. And so cool that yoga teacher made such an impact on you. Probably has no idea. I'm curious to hear about the part of becoming a dietitian. Did you go right into practicing from a weight inclusive, intuitive eating, Health at Every Size lens, or did you do kind of other work before?

Jenn Baswick [00:15:03]:
Oh, yeah. Good question. So, honestly, like, before I because I think it's very similar, you know, wherever you're doing dietetics and becoming a dietitian. But before I even even got into my master's program in dietetic internships, I knew at that point that I wanted to be an intuitive eating, weight inclusive, more like relationship with food type style of dietitian. So I knew that before I even went into it. And even during my internships, I talked with my coordinator, and I'm like, look, I this is what I wanna do. I don't wanna be in a setting that's gonna conflict with my values. So Leah, can we try our best to get me into places for my internships that align with this? And it was perfect.

Jenn Baswick [00:15:46]:
All of my preceptors that I had were aligned with intuitive eating, whether they were certified intuitive eating counselors themselves or they just, you know, were more weight inclusive and practicing from that standpoint. And I even got to work at a non for profit eating disorder organization, which was amazing. So I was able to do that. And even after my internships, I did have a moment of, like, I guess, maybe, like a little hiccup in my career. So without, you know, saying where, but I worked at a place where I was covering a maternity Leah, and I didn't know until I got into that position that that dietitian that I was covering the maternity leave for was very weight centric and was, you know, focusing on all the restrictive things to get to weight loss for her clients. And it was so hard, honestly, for me to take over that client load and obviously practice from a client centered place of what they wanted and needed, but also not overshadowing what I know is harmful. So, yeah, that was hard. I will say that, but that was my only instance of being in something that didn't align with this, and everything else from then has been me working in in my practice and being able to support people from this lens.

Jenn Baswick [00:17:15]:
And I think it's been so rewarding and I wouldn't trade it for the world.

Leah Kern [00:17:19]:
That's so amazing. It's amazing to hear how strongly you advocated for work that was aligned with your values throughout your internship. I know you're in Canada. I'm sure there are some differences between the process of becoming a dietitian in the US and Canada, but definitely in most programs that I've encountered and dietitians I've spoken to from the US, it's like, oh, I'd like something that's intuitive eating, anti diet based. And it's like, alright, tough luck. Because there's just not that much out there.

Jenn Baswick [00:17:43]:
Yeah. I got lucky for sure. It's definitely not everyone's experience, but somehow it it all worked out well, you know, in those internships.

Leah Kern [00:17:51]:
That's incredible. So you mentioned that you love speaking about the mindset part of intuitive eating, and I also do. So I'm so excited to nerd out on this with you. What got you interested in this aspect of intuitive eating?

Jenn Baswick [00:18:03]:
Yeah. I, honestly, like, in all areas, all parts of my life, like, I love mindset stuff. Honestly, Kern nerd out over psychology and neuroscience and how our brains work. I think, you know, that part of it to me is really interesting. I just find it so intriguing to just know what makes us tick and, like, why we do the things we do and how our thoughts and feelings and all of these things and beliefs turn into our behaviors and our actions, and why are we doing all of these things. So I just find it really cool to dive into all that stuff. And I think the question of, like, why is actually so funny. I think back to, like, when I was a kid, like a a young kid, my dad always used to get so like, oh my god.

Jenn Baswick [00:18:53]:
Jen, stop. Because I would always ask why. Something would be explained, and I'd be like, but why? And then continue to, like, be like, but why? So I love learning, like, how things work, like, deep at their core. And I think, honestly, these relationship with food struggles at their core is like a mindset thing. Right? So, yeah, I just love mindset stuff. I practice a lot of different mindset techniques in my own life. Even outside of intuitive eating. Of course, that goes, you know, hand in hand with my own journey, but even level of things Kern like woo woo.

Jenn Baswick [00:19:27]:
Like talking like, you know, manifestation stuff, neural reprogramming, working with my intuition, however I can and whatever fun ways I can, increasing self worth, like, all that good stuff that gets bundled up in, like, mindset. I love it all. So yeah.

Leah Kern [00:19:44]:
How do you sort of, like, reconcile the woo woo? Because I also like that stuff without kind of going too far or even, like, going into, like, wellness territory. I think sometimes there's this, like, superiority complex that's like, you know, my my body is a temple. Like, just manifest it, like, this sort of, like, problematic energy around it. So I'm just curious to hear from you. How do you reconcile, like, being someone who likes mindset and some of, like, the more, like, spiritual woo woo without letting it get to a place of, like, being problematic.

Jenn Baswick [00:20:19]:
Yeah. Oh, for sure. I think, you know, when I first started being into this, maybe I was more in that, like, this is just kinda like out of ego or some weird spiritual bypassing thing going on. But over the years and, honestly, kinda similar to, like, a relationship with food transformation. Right? Like, how it starts from this not so great place and then turns into something, like, more beautiful and supportive. So I think that the way that now I can see that I'm not falling into the some of those traps, maybe we could call them, when it comes to the, like, spiritual woo woo world would be to almost like 2 things come up for me, and that's like keeping, you know, in check what you're desiring and why. Like, is this coming from a place of me really just needing, like, this external validation or, like, my ego is driving this so hard that it's, like, not my authentic self and my authentic desires, and it's just what I was told I should want or whatever. And really, like, teasing that out, like, what is it I authentically want, and how can I not go down the rabbit hole of, like, what society has told me, what I should want, or, you know, seeking the external validation by different things? So I know that's super general, but I think that, like, keeping in check, like, what's really coming from ego versus my authentic self and holding space for all of it, but being able to look at it more and I wouldn't say objectively, but from a lens that is, is this actually truly supportive for me or no? And, yeah, I think that's one piece of it.

Jenn Baswick [00:22:04]:
And then I think the other piece is not falling for the, like, spiritual bypassing stuff. And I think that is so loud in the spiritual world of just stay in the vibration and feel good and everything will come your way and blah, blah, blah. Like, you're feeling bad? Nope. Just feel good and everything will be fine. Like, that is so not helpful. And I can see clearly Leah that's not helpful because we're just like putting this band aid on top of our feelings and emotions and core wounds or whatever is going on with this like, oh, if I'm just in the good energy, then everything will be better. No, it's deeper than that. That's not anything that's gonna fix your mindset or look or what you're manifesting or however we wanna look at it.

Jenn Baswick [00:22:48]:
So, yeah, I think those two things come to mind for me where we're keeping our ego in check a little bit, and then not falling victim to, like, spiritual bypassing by just, like, trying to pretend everything's good, and actually honoring our emotions and feelings instead.

Leah Kern [00:23:04]:
Absolutely. That second one, it bothers me so much when it's like toxic positivity helps no one. Like, you just end up feeling your emotions kind of like boiling under the surface if you don't actually allow yourself to feel the hard feelings. Thank you for speaking on that. That's I didn't plan to ask you that, but it's something I kind of

Jenn Baswick [00:23:22]:
I love it.

Leah Kern [00:23:24]:
So to outline specifically for people, why is mindset so important for healing your relationship with food and body?

Jenn Baswick [00:23:31]:
Yeah. And I think maybe I alluded to this a little bit earlier of I do believe that a lot of the core stuff that's going on with struggles with our relationship with food and our bodies is coming from a mindset place. Right? It starts with our minds, really. And if you think about it, all of these struggles when it comes to food, our bodies, how we're moving our bodies, it's coming from a place of what kind of beliefs we're holding and putting up on a pedestal about food and bodies, and then taking those beliefs, whether they're true or not. Right? Like, diet culture is shaping our beliefs a lot, and those are the things that we have held on to for maybe years years. But then we're taking that and making a story about what it means about us. Underneath of everything, we're telling ourselves stories about how what we're doing relates to the beliefs that we hold about food and our bodies and what it should look like and all of these things. And I think, yeah, that at its core makes mindset a fuel for whether you're feeling negative or positive in your relationship with food.

Jenn Baswick [00:24:45]:
So really with that being said, I don't think that we can make really deep lasting change without the mindset shifts to go along with it. Like sure, we could know strategies of, I don't know, learning our hunger and our fullness, But if we don't believe that we're able to listen to our bodies and honor them deep down, we don't hold that belief, that mindset shift. It's not gonna help you. Right? It's just gonna be this other rule that you're trying to follow that doesn't stick because we don't believe it. So I think, yeah, there's just this deep sense of the roots lead to our mindset, and we have to shift that in order to see change in our relationship with food and our bodies on this, you know, food freedom journey or whatever we wanna call it.

Leah Kern [00:25:37]:
Absolutely. I couldn't agree more. I don't think enough people are talking about this because though the intuitive eating framework is amazing, there's no like mindset part of it. It's like a lot of it is like, I think your mindset can change by doing the reading and learning about the research and the case studies, but there's not I see a lot of people who are like, like, great. I read this book. It makes sense. There should be no good and bad foods. I shouldn't have rules.

Leah Kern [00:25:59]:
But, like, in my heart, I still feel like I'm bad for doing this or that, like, I should be tracking. And so I think about mindset is like the thing that gets, like, brain and body on the same page and actually, like, allows you to internalize the framework that you're learning.

Jenn Baswick [00:26:17]:
Yes. Yeah, exactly. Because that's for sure the case. Like, we could learn all the knowledge that we want to, but if we're not shifting the mindset and our beliefs about things, like, it's not gonna turn into this lasting, you know, transformation for us because it's it's a mismatch. Right? Our beliefs are saying something different than what we're trying to Kern. So we wanna shift that to be able to truly move forward.

Leah Kern [00:26:45]:
I think of it like a computer. Like, you have you ever tried to do something on your computer and it's like, you don't have the most current software. Like, you cannot run this app. And you're like, shit. It's like error message, like, does not compute. And I think of that as like a metaphor for what I see a lot of clients struggling with at the point where they come to me and come to you, come to get support on the relationship with food. They're like, great. I'm trying to integrate what I'm learning from podcasts, from Instagram, from reading books, but, like, I'm having this error message.

Leah Kern [00:27:12]:
Like, they don't have the program, like, so to speak, downloaded to be able to integrate the thing that they're learning. Mhmm.

Jenn Baswick [00:27:20]:
Yeah. 100%. I think that's a great a little metaphor for it, for sure.

Leah Kern [00:27:26]:
So how do you feel about affirmations?

Jenn Baswick [00:27:29]:
Oh, that's a good question. So I have thoughts. I don't think that affirmations are inherently, like, a not good thing. Like, I think that they can be supportive, but I think it depends how you're going about it. Yeah. So this is where maybe that, like, spiritual bypassing kinda same thing can come in. If we're just trying to use affirmations of, like, say, going from I don't know. This is so general, but I'm not enough to I am enough.

Jenn Baswick [00:28:00]:
Like, that's a jump. So your brain is like, sure. Tell yourself that, honey. Like Yeah. That's cute. Right. Yeah. So cute for you to think that.

Jenn Baswick [00:28:10]:
It's too big of a jump. So I think and this is what I help my clients with when we're I don't necessarily call them affirmations. I like to call them, like, reminders of, like, things for us to remind ourselves of, or, you know, we can call them reframes or whatever you wanna call them. But I think they can be useful when we're, you know, working with our brain instead of against it. Because if you're trying to, like, just slap on straight to the positive everything's great side of things, your brain is not gonna be on board for that. It's gonna be like, no. That's not where I'm at. Like, I feel completely the opposite.

Jenn Baswick [00:28:48]:
So I think, you know, what can be helpful if we're thinking affirmations, mantras, reminders, whatever you wanna call them, is, like, what's one step up from where I am that would be believable to my brain that's getting me closer to that, you know, shift that I want to see? So in that example, I gave a very general example of, like, I'm not enough to I'm enough. It could even be like, right now, I I don't really feel like I'm enough, but I'm learning to feel my enoughness or whatever. Right? A little bit of a bridge, almost, for your mind to be like, oh, okay. Maybe that's true. And then your brain is like, okay. I could see that as a possibility. And the more you repeat that, because I think that's an important part when we're talking mindset shifts, like, we need repetition in order for our brains to, like, actually catch on to something. It's not just you tell yourself that once and you're like, okay, good.

Jenn Baswick [00:29:41]:
That's embodied and we're perfect now. No. We gotta repeat it. We gotta remind ourselves again and again because that's what creates that, if we wanna go into neuroscience, like neural pathways in our brain for our brain to pick up on that and be like, oh yeah. Okay. That can be the way I think about this now.

Leah Kern [00:29:58]:
Yeah. I love the emphasis on repetition because it's like the expectation that, like, oh, we have this mantra or affirmation or statement and boom, everything's better. Super unrealistic. And, yeah, I I call them bridging core beliefs with my clients, like, exactly what you said. And I love this idea of almost, like, flirting with it. Not I'm enough, but, like, what if I'm enough? Or I'm open to the reality that I might be enough? Like, these really sort of gentle statements that honor that you're in process and that you don't fully believe it yet? And from a mindset perspective, how can this help us start to move towards the goal statement of, like, I am enough?

Jenn Baswick [00:30:43]:
Yeah. I think a big piece of that is just, like, we're talking, like, the practice of it. And the more you practice, the more you're in that feeling, the closer you can get to it. And if you're in something like that where you're like, oh, you know what? This affirmation, if we're talking affirmations, doesn't really hit anymore. Like, I'm like, this feels like part of me now or whatever, then take it a step further. Right? Like, what would be that next place that you can go with that? I like to think about this, and I I mentioned, like, neural pathways briefly. We're re repaving some new neural pathways. And the way that we can think about shifting from one place to another from bull run with this example from I'm not enough to I'm enough, Your brain may have a really strong neural pathway, and what neural pathway is is just like this sequence of things that your brain automatically goes down pretty easily.

Jenn Baswick [00:31:38]:
I mean, it's just like, you know, kind of the way our neurons fire in our brain. But your brain has a really strong neural pathway towards thinking, you know what? When I feel like this, I feel like I'm not enough. And that's, boom, the automatic thing. It's like I like to paint the example of that strong neural pathway, even if it's negative, is like a paved highway. It's just easy to zoom down it. You just go bing, bang, boom, you're there, and it's simple. But when we're trying to shift towards more of, like, I am enough when our brain is on the other neural pathway, it can feel like we're, like, walking through weeds that are taller than our heads. Like, we can't see where we're going because there's no neural pathway there.

Jenn Baswick [00:32:17]:
Right? Our brain's not used to that, and our brain likes things that are familiar even if they are contributing to our suffering. So knowing that and knowing that, okay, like I can see now that my mind likes to automatically think that I'm not enough, And I understand that that's just a pattern that I have, and it's familiar for my brain to think that. So how do we go about changing that? It's creating new neural pathways, right, with maybe this statement of, what if I was enough? Or like, I'm learning to feel like I'm enough. And then we're creating a new pathway where we walk through the weeds a little bit. It's gonna feel messy. It's gonna feel confusing. You're gonna feel lost. You just keep going down that way and practicing it until you make a little walking path.

Jenn Baswick [00:33:05]:
And then that walking path becomes a nice trail and then it gets paved and then it becomes a new highway. Right. But we can't do that until we practice these things. But the more we practice the shifts and moving those baby steps towards where we want to get, that's how we eventually get there. I think the place that people get caught up on is not giving it enough practice or time. Like, it's like you try it once or twice, and you're like, well, nothing's changed. This isn't working.

Leah Kern [00:33:36]:
Yeah. And we're used to, like, quick fixes because that's what diet culture promises. So it's like, oh, I did this thing once. Oh, nope. I don't feel better. Okay.

Jenn Baswick [00:33:44]:
Right? So, yeah, hopefully, that answered your your question.

Leah Kern [00:33:48]:
Yeah. I love there's so many different ways to to illustrate building new neural pathways. There's the whole, like, walking in the snow and then, like, beating a new path. I love, like, the hiking trail 1 and the highway. There's so many beautiful ways to illustrate it. And something I come back to is our brain's desire and priority Leah is to keep us safe. So Yeah. Going down a new path that is full of weeds higher than your head, it's it doesn't feel very safe because it's unknown.

Leah Kern [00:34:17]:
And like you were saying, even if the current path, which is a well paved highway, isn't serving us, it's like, you know, the poison that you know is better than the poison that you don't, whatever that quote is. It still kind of codes as safe to the brain because the brain is like, we know what to expect. Okay. Yep. It's not great that we're gonna end up bingeing later on if we go down this path of restriction, but at least we know that that's coming. And we don't know what's gonna happen if we move into food freedom or walk towards being enough. And I think about that because that, I think, can really help with self compassion of, like, the body's on our team. The brain is on our team.

Leah Kern [00:34:52]:
It wants to keep us safe. It's just that it's a little confused that what's happening actually isn't serving us right now.

Jenn Baswick [00:34:58]:
Totally. Yeah. I think that's, like, super important to know and, you know, really embrace that Our body, our system, our minds, they're on our side. It doesn't feel like that because, yeah, maybe this pattern is leading us to a binge. But if we Kern of zoom out, take more of a like observer role of looking at what's going on, say, you know what? That binge is actually something that my system believes is protecting me because I'm not eating enough, because I'm, you know, placing these foods off limits and feeling, like, out of control around them or whatever the I mean, I have emotional needs, and I don't know how to soothe them. And that's this sense of soothing that my brain knows it's a familiar thing for soothing. Right? Like, that's the paved neural pathway that we're used to doing. So if I feel emotional or or whatever, my brain just goes that way to protect me.

Jenn Baswick [00:35:59]:
And it doesn't feel good. No. But I can see how it's trying to help me. But we can, you know, see that objectively or from an observer role and be like, you know what? I see how my system's trying to protect me, but this isn't serving me, actually. So how can we work towards making those newer connections even though we know it's gonna feel scary because change is scary to our brains in any way or shape or form when it comes.

Leah Kern [00:36:28]:
Yeah. And I think so much of this is just like even understanding, like, how the brain works. And so you can understand, oh, my brain isn't sabotaging me. This is happening to protect me, and I understand why this is happening. I've seen clients find so much healing and even just understanding, oh, it feels so hard to change, not because I am uniquely broken, but because the brain is wired for comfort and whatever's familiar and known. So how can people we kind of touched on this already, but I think this is kind of like the crux of a lot of people's mindset struggles with intuitive eating. How can people overcome the often deeply ingrained inner food police voices?

Jenn Baswick [00:37:08]:
Yeah. For sure. And I think everything we've talked about kinda touches on the process. Right? But to paint the picture more specifically for that and that inner food police, Really, like, intuitive eating, the framework itself has some of those tools in there a little bit. Right? Like the, I think, like the rejecting the diet mentality principle and the challenge the food police principle. Those touch on it, but I like to go, like, a little deeper with that mindset stuff like we talked about. And I think, like, an overarching principle to help overcome these things is almost like I was just talking about taking more of an observer role than a, like, self loathing, self hatred, shame based response to ourselves. So if you think about it, when you have that inner food police voice come up, it's not nice.

Jenn Baswick [00:38:06]:
It's actually being, like, really mean, really self critical towards you, the food that you're eating, the food that's around you, your food thoughts, whatever. So, really, we don't wanna combat this inner food police voice that is itself just critical, right, with more criticism and judgment. Like, that in itself is like we can get frustrated at that voice. Right? Because it's frustrating. But is that frustration really gonna help shift things? Probably not. So how can we zoom out a little bit and be like, again, like we Kern just saying, okay. I understand this inner food police voice is somehow trying to protect me. It has these deep beliefs that this food is a bad food, and it's trying to stop me from having the bad food because it thinks that I'm gonna be in danger because it's a bad food in those beliefs with this inner food police.

Jenn Baswick [00:38:58]:
Right? It's trying to protect me in that sense. But how can I zoom out and be like, is it really a bad food? Is that belief true that my inner food police is catching onto or trying to push? So, I mean, first and foremost, that zoom out of, like, how can I observe this without being so, like, this is so frustrating? Like, I'm so pissed off at myself for having these thoughts. Like, no. Like, hold up. Let's zoom out a little bit and look at this from a phrase that, like, my clients are probably sick of hearing from me is, how can we look at this with curiosity and not judgment? Right? So I think that is, like, a big first part is this zooming out observer curiosity, not judgment piece.

Leah Kern [00:39:46]:
I love that. I had a client who was like, Leah, if you say get curious, I will be so stop telling me to get curious.

Jenn Baswick [00:39:53]:
I've had clients be like, they can literally hear my voice in their heads being like, let's get curious and not judge.

Leah Kern [00:40:01]:
Yeah. Yeah. Well, I think I like to you like, they have a part of intuitive eating where they break down the different food voices they call it. And one that the one you're describing pretty much, they call the anthropologist. And I just like love that image of a neutral observer who's studying yourself. You're just like, what's what's Leah doing right now? Oh, interesting. Okay. Yeah.

Leah Kern [00:40:22]:
Noted. I think it's kind of a fun way to, like, kind of create an image around it and make it more tangible. But I love this this advice that you're sharing of, like, so much of this starts with removing the inner critic and bully and and just not even being like, I love you, Jen. You're doing so good. Like, not even being, like, overly nice, but just can we take that one step towards neutral? And being neutral can open up so much space for observation, which then can create space for creating shifts. Like, shame is not a motivator. We're not gonna be able to change if we're, like, being so harsh with ourself.

Jenn Baswick [00:40:58]:
Yeah. Yeah. Exactly. And this observer role almost makes me think about 2 different senses that are used in different aspects of, like, psychology. If you think of IFS, like internal family systems or, like, parts work, we're almost looking at the inner food police as a part of you. It's not you. Right? Like, we get so tangled up in like, oh, I'm bad. This is like me.

Jenn Baswick [00:41:23]:
Something's flawed with me specifically. Like, it's all my fault, whatever. Like, how can we detach you as your authentic self from the inner food police? Like, how can we just look at that as a part of you that's Kern of driving these off feelings about food? That helps too to almost visualize it like that, of this is just a part of you. It's not inherently Leah, and that means that we can work with that part to soften it a little bit and be able to move forward. Right? So that's, yeah, definitely part of that observer role too is, like, it's just a part. It's not you.

Leah Kern [00:41:59]:
I think of this metaphor. I love IFS work, and I think it's so powerful Leah you're absolutely it comes into play in this case. I think of this, like, I don't know if it's a metaphor as much of like an image of a little school bus for whatever reason. The image in my head is like a shorter school bus. And in the seats of the bus are like all the different parts of you. And it's like, oh, okay. Hi. You know, diet police, food police voice, and and maybe, like, they're trying to take the wheel Leah you're like, hey.

Leah Kern [00:42:26]:
Actually, if you can just, like, sit in the back right now, like, you're not gonna drive. But, like, what I used to get wrong is I think I used to think, oh, high food police voice. Get off the bus. But, actually, they're a part of you, and they're there, like we said before, to protect you and to help you. So we don't want them off the bus, but, like, lovingly, we don't want them steering the wheel.

Jenn Baswick [00:42:46]:
Yes. Yeah. Yeah. For sure. It's more of this, like, compassionate lens that we're coming out of, like, okay, this inner food police part of me feels really scared and threatened, and how can I and if it's helpful sometimes helpful for me to picture, like, those parts of me as, like, children? Because often they're like our inner child Kern of screaming for our needs to be met because they feel like they're not met. And if it's like you picture this inner food police voice as, like, a child, like, oh, like, they're scared. Oh, like, let me comfort them. Yeah.

Jenn Baswick [00:43:20]:
Like, we're not just gonna be like, you're horrible. Get out. Like, no. We don't wanna do that. So Leah compassion.

Leah Kern [00:43:27]:
Yeah. Come along for the ride, friend. Ugh. I love that. Do you have any favorite mindset tools? I know you've kind of gone through a bunch already just through our conversation, mindset tools or sort of, like, exercises or activities that you like to do or share with clients.

Jenn Baswick [00:43:44]:
Yeah. I think I have a lot, but some that I think would be, you know, things to share. So let me say it just first, like, because I I won't be able to, like, do the thing or explain it that much, but I really do like meditations and guided audios as a tool for shifting our set. It can be helpful because, you know, in those things, you're listening and you're not trying to, like, think and process too much. It's almost like you're kind of getting out of those spiraling thoughts by like listening and paying attention elsewhere with a little bit more of a a mindfulness shift of not trying to think our way through something. That makes sense. So I like to I have lots of meditations, guided audios that I have in a little bundle, which actually, you know, anyone can purchase. It's not just only for my clients.

Jenn Baswick [00:44:35]:
But, yeah, I think those meditations and guided audios can be helpful to help Kern guide and steer our mindsets without just trying to sit ourselves and be like, let me change my the way I'm thinking about this. Like, it could be really helpful to listen to even if you're not in, like, a session or something, listen to someone walk you through certain mindset shifts that you may be needing in the moment. And some of these meditations and guided audios are like when you have that urge to binge, or like after a binge, how can we care for ourselves and shift our mindset then? And, you know, different scenarios like that to get a little support working through that instead of just trying to think about it yourself because that can feel really hard, especially in the beginning. So, yeah, meditations and guided audios can be an amazing tool. Something that's similar to that, but a little different is visualization. And I think this sometimes can go into that more spiritual bypass y type feeling if we are trying to do that. But we can use visualization in a way that is like I think of it or another way to describe it is like mental rehearsal almost. So the good example in research too is with, like, athletes.

Jenn Baswick [00:45:54]:
Like, athletes will rehearse the play going perfectly like it should, and then, you know, feel more confident when they actually get to that scenario to see it through and make it happen. And the same thing can happen with us in our food scenarios. And I think a a big place where this can happen is visualizing yourself, eating that food that's Kern chewed mindfully, slowly. Like, if instead of being putting yourself straight in the situation of, okay, let's just eat this binge food mindfully. Like, woah. Let's try it in our brains first in a visualization and see if that helps bridge. We're talking about bridging. Right? Like, it helps to get you a little bit more warmed up to, like, that could be a possibility of let's try this in a safer way in in our minds of me picturing myself eating that binge food mindfully and not feeling out of control and being like, okay.

Jenn Baswick [00:46:49]:
I can see it. Even though this hasn't been my real physical reality yet, I felt into the feeling of what that could potentially be like. So that could be a good one. Another thing for visual rehearsal is maybe like talking to others and setting boundaries. That can be helpful. But, yeah, those 2, I think, are some of my favorite tools. What else? I'm like, I could go on a rampage of lots. But, yeah, if you have any other, like, questions for me about tools, I would love to answer them.

Leah Kern [00:47:23]:
I think what you shared is beautiful and unique to the kind of things that I don't know. I think a lot of people aren't offering meditations, visualizations, mental rehearsals in the realm of this work. So I think that's very unique and I love the concept of it as a bridge for warming up to the idea of purchasing a food that you previously would binge on, or would feel like such a trigger food. I've definitely seen with my clients where it's like, okay, we want to get to the point of habituation, but a lot has to happen between here and there because sending you to the store to go buy an abundance of this food might not feel safe until there's Kern some like groundwork laid. So I love that as a bridging tool.

Jenn Baswick [00:48:05]:
For sure. It's almost like getting more you know, talking like psychology world, like, getting more, like, resourced. You're giving your system more resources to feel safe going into that practice of of whatever it is. And there's one more yeah. Mental reps for sure. One more thought that or, like, tool that I can share, and maybe this will be helpful for people to almost, like, take away and, like, chew on or think about. It's kind of like relates to that in our food police and, like, how we can shift that. But I really I don't want go in into too much depth, but just the framework that I use is like a 3 step process to really help shift that.

Jenn Baswick [00:48:44]:
We talked about the first part, I think, mostly in this episode today, but the 3 steps that I walk clients through to be able to make that mindset shift with the food police is 1st recognize, Kern understand, and 3rd reframe. The reframe does not come first. I think that's like the very important part of that. Recognize is really like what we talked about of being that more neutral observer and realizing just what's going on, paying attention, doing inventory of these thoughts, all that kind of stuff. Understand is like really Kern of like what are the beliefs here? Where did they come from? Why am I thinking this way? Kind of really digging into the curiosity behind it. Like what's going on here? How is this serving me? How is it not serving me? All that good stuff. And then the reframe part comes last, and that's where we, you know, start to make those bridges and warmer brains up to a new possibility and all that kind of good stuff. But those are Kern of like the 3 overarching steps of recognize, understand, reframe.

Leah Kern [00:49:47]:
It's such an important point that reframe only happens after other things have already happened. It's not just jump to the reframe. And I can do so much for helping your part have the buy in and your heart feels safe. I use a similar framework, but a little different. I call it the and statement. It's like acknowledge the emotion coming up. And so to run with our example that we've been running with the whole episode, I'm not enough to I am enough. And when the moment comes up, it's like, oh, I really don't feel like I'm enough right now.

Leah Kern [00:50:15]:
That feels shameful, disappointing, upsetting, whatever the emotions are. And I'm working on and then there comes the reframe. But again, like the similarity being, the reframe doesn't just happen, like, cold. You gotta kinda do some some warming up to it, and then the body can you're flirting. Right? You're kind of, like, courting yourself. You're like, okay. We we we can maybe get behind this. I think that's such an important takeaway and Leah, like, a nuanced difference between the kind of, like, advice around affirmations you might see on social media and the kind of, like, tools and techniques that come when you're more, like, in the weeds with a provider doing this work.

Jenn Baswick [00:50:51]:
Yeah. Definitely. And I think that's that's a good picture to paint it with. It's like trying to jump to that reframe right away because, you know, diet culture provides us or, you know, we think it provides us with, like, quick solutions to, like, get things immediately, and we want that, and we want things to just be fixed. And jumping to that reframe right away is what we want. Our brains want that. We're like, just let me get better. Let's just do the thing that's gonna, like, shift it right now.

Jenn Baswick [00:51:18]:
But that's kinda like jumping from that I'm not good enough to I am enough. And how we talked about that's, like, a huge gap between that's not gonna stick. So we gotta do all this different, you know, mindset work and working with our minds and our bodies instead of trying to just trick them into something different.

Leah Kern [00:51:37]:
So beautiful. Yeah. I love this topic, and I feel like we could talk so much more about it. We'll make sure people get connected to your resources to to learn more about, like, some of the tools that we maybe didn't have a chance to touch on. Two wrap up questions for you. The first is, what is your biggest diet culture pet peeve?

Jenn Baswick [00:51:55]:
Gosh. Biggest, I think that's a hard question because I, like there's a lot of pet peeves that I have. I think right now, currently, my biggest diet culture pet peeve would be all of the diet companies saying that they're not a diet. I think Noom is the perfect example of that, of and branding themselves as like, this is not a diet. It's psychology and all this stuff, which is, you know, this veil that they're putting on that's not at all true. It's I think that's my biggest pet peeve because I'm like, no. The stuff we talked about here today is the helpful mindset, more psychology food stuff. Then that will make shifts, but, like, what they're trying to, you know, dress up is not at all bad.

Jenn Baswick [00:52:44]:
It's just another diet where it's restrictive and limiting, and it's gonna feel like another diet anyways.

Leah Kern [00:52:51]:
It's so unethical. And then you have these people who come to the intuitive eating work who are like, I know diets don't work, and that's why I did Noom. And I'm like, no. You fell for it. First, you fell for it because they're coming right out and saying diets don't work. That's why there's Noom, and they're co opting the language of intuitive eating. And well meaning people who are so susceptible wanting to help their relationship with food end up falling for their shit. And, also, like, the bullshit that is when you Google intuitive eating, Noom

Jenn Baswick [00:53:19]:
Noom has the first ad spot.

Leah Kern [00:53:21]:
Yeah. They they pay to be at the top. So it's just like, they're really not making it easy. People who wanna heal their relationship with food are, like, having to really swim upstream and sift through all the diet BS. It yeah. It clearly grinds my gears too.

Jenn Baswick [00:53:35]:
Oh, yeah. It gets me, like, heated. Even, like, with Noom and their ads, like, I've gone down the rabbit hole of, like, looking at their ads and then being, like, in one ad. Noom, not a diet. Like, whatever the psychology change for your relationship with food. And then the next one's like, oh, try our semaglutide injections for quick weight loss. I'm like, what? That is so contradictory. Like, what are you talking about? Anyways, big pet peeve in terms of diet culture.

Leah Kern [00:54:02]:
Ugh. I agree.

Jenn Baswick [00:54:03]:
Yeah.

Leah Kern [00:54:04]:
This question is my favorite wrap up question. What does intuition mean to you, and how do you experience it?

Jenn Baswick [00:54:11]:
I, like I've said in this episode, I love intuition even outside of intuitive eating. I think, you know, intuition has been something I've been dancing with and learning more about for myself for, well, my whole life. I think what it to Kern sum it up, it's like a gentle knowing, almost. Like this quiet, you know, voice that's kinda just in the back being like, hey. This is the way to whatever, and it's quiet. And if we have, like, we're in the go go go of the day and the stress of this and the shoulds of that or whatever, that stuff's loud, and that overpowers that quiet voice being like, I'm just trying to let you know. So I've Kern of sense and and feel intuition in general like that. Like, it's more of like a quiet knowing.

Jenn Baswick [00:55:05]:
And I think I practice and dance with that in, like, many different ways. I think for me, like, I like I talked about, like I love, like woo woo stuff. Thinking about like human design, I definitely have I can feel like a gut instinct and like gut Kern of like impulse to things. And it's helpful for me to even if I'm feeling unclear, asking myself like yes or no questions, and just trying to like tune in to like, what's that feeling when I hear a yes to whatever this is and a no. Like which one feels like that, like gut instinct of like, oh yeah, that's the right direction to go in. So, yeah, I definitely feel that gut instinct. I have this interesting thing, and I don't know if this is going too far out of left field, but I think it's fun. I can process really well and hear my intuition and, like, intuitive messages through writing.

Jenn Baswick [00:56:00]:
So it almost feels sometimes like I'm channeling, if you will, going into, like, woo woo world a little bit through my writing. And sometimes it it shifts so much that I'm like, wow, where did that come from? Like, that's, like, revolutionary. Okay. So, yeah, I do I guess you could call it, like, intuitive channeling through writing.

Leah Kern [00:56:22]:
I've heard that when we write, I think specifically with a pen and a paper versus typing, our brain acts as a different frequency because like the way that your brain has to kind of slow down because you can only write so fast, kind of taps into different parts of your brain and can bring to the surface different things. I learned that from Jen Diaz, who I know we've talked about. Yeah.

Jenn Baswick [00:56:49]:
Yeah. For sure.

Leah Kern [00:56:50]:
And I love that. I I've never heard I don't think that's too woo woo or out of left field. I asked every guest this question and no one has ever shared that, like how they experience it is through writing and kind of channeling through writing. I think that's really interesting theme that I have gathered. I'm almost like doing light research here from asking everyone this question. Many people share that it's quiet, that it's a quiet, and it it's easy to miss because it's quiet.

Jenn Baswick [00:57:15]:
Yeah. It doesn't feel urgent. It doesn't feel like, oh my god. You need to pay attention to me. It's just like I'm here to guide you.

Leah Kern [00:57:24]:
Yeah. Like Leah steadfast in the background. Just like wise elder.

Jenn Baswick [00:57:28]:
Yes. Exactly. Yeah. For sure.

Leah Kern [00:57:32]:
Awesome. We could do a whole episode on that. I can tell you have so much to share on that.

Jenn Baswick [00:57:36]:
I totally do, but we'll we'll leave it at that.

Leah Kern [00:57:39]:
I love it. Is there anything else on your heart that you're wanting to share or anything that we missed?

Jenn Baswick [00:57:46]:
Oh, let me see. I don't think we, like, necessarily missed anything. I think we touched on all the things that we were meant to, and to chat about one thing that I feel could be a nice ending to, to this conversation of mindset. I mean, intuitive eating is almost this sense of self worth and tapping into how we are all worthy, period. And I know we talked about that example of, like, I feel like I'm not enough versus, like, I am enough. But it it's like doing this work is helping you to take off all these layers of feeling like you're not worthy. Right? Because, you know, diet culture, whatever, makes us feel like we're not enough, and, like, we need to be something different. But I think tapping into as much as you can and trying to connect back to your innate inner self worth that no matter how you're eating or no matter what your body looks like or what whatever that external stuff is, you are worthy of having the life that you want to live.

Jenn Baswick [00:58:56]:
You're worthy of, you know, embodying your authentic interests and values and being able to just live your life fully without seeking the external changes. So maybe that's just a little nugget to leave everyone with. But trying to find the answers and the external changes maybe isn't the answer, and it's more like looking inwards and and being like I am worthy of my desires for my life internally, innately, instead of having to fix me to be able to get there.

Leah Kern [00:59:32]:
I love that reminder. Thank you so much, Jen. I can't help but just, like, wanting to bring up when we place our worth outside of ourself and and when it's in the hands of whether you're the number on the scales up or down or the number of calories you ate is is the right amount or you perceive yourself as looking good a certain day and that makes you worthy or you exercise that day. When we do that, other people can profit off of us because then they can be like, oh, well, here's what you should do. Here's how you should exercise. Here's what you should eat. And when we work to embody that we are already a 100% worthy just by being alive, we divest from a lot of the people who can profit off of us. And that is so freaking powerful.

Jenn Baswick [01:00:17]:
Yeah. Talk about diet culture pet peeves. Like, they prey on your insecurities to do that. Like, that's what the marketing is with Noom being like, I'm not a diet. They know people have caught on to the diet tactics not being supportive, but they're still trying to get your money and market like a big business. And I think, you know, that point too is important for me to share. Like my goal isn't to have my clients be reliant on me by any means. Like, I am a guide to help everyone get back to their inner knowing, and I really want them to be able to spread their wings and fly without me.

Jenn Baswick [01:00:57]:
Like, that's the goal. That's the goal.

Leah Kern [01:01:00]:
I love this to say, if I do my job well, I'll become obsolete to

Jenn Baswick [01:01:04]:
you. Totally.

Leah Kern [01:01:06]:
Where can people find you, Jen, to learn more about your work and stay connected?

Jenn Baswick [01:01:10]:
Yeah. Absolutely. So a couple of different places. I hang out on Instagram quite a bit. So I'm at the intuitive nutritionist, and that is also my website, the intuitive nutritionist.com. You can kinda browse around, find, you know, choose your own adventure on there. And like Leah mentioned, I have my own podcast as well. It's called Intuitively Leah.

Jenn Baswick [01:01:35]:
And yeah, all about all this good stuff on our food freedom journey. Of course, we talk about mindset, all different sorts of topics related to, yeah, our food freedom journey and coming back to that authentic self. So those are the best places to find me. I do have some free resources if anyone is, you know, interested in those things. I have a free binge eating quiz, which is pretty cool. It's helpful to kind of like give you like a little first step to take based on your quiz results. And then in light of our conversation on mindset, I have a I call it the cast your food freedom vision guide. It's a little worksheet that helps you to get clear on what your vision is for food freedom, like what it means to you and kinda really getting clear on that through some journal prompts, and some of them are juicy mindset work.

Jenn Baswick [01:02:28]:
So that's a good, yeah, awesome freebie if people wanna dive into.

Leah Kern [01:02:32]:
Awesome. We'll link to those resources and your website and stuff in the show notes for people to be able to easily access. Thank you so much, Jen.

Jenn Baswick [01:02:41]:
Yeah. Thanks, Leah.

Leah Kern [01:02:43]:
I hope you loved that episode with Jen as much as I loved chatting with her. I really just can nerd out about mindset stuff all day, and it's really so fun to get to dive into the nitty gritty of talking about mindset as it relates to intuitive eating. Another quick reminder that if you Kern looking for a completely free resource to start rewiring your neural pathways and rewiring your mindset around food, you can head to the link in the show notes and download my mindset matters free mini course. This mini course again has 3 juicy videos unlocked from my online course, the Kern. And there's also a few special bonuses that I've unlocked for you. 1 is a PDF guide of a ton of research that supports the some of the things I'm chatting about with the importance of mindset. And then I also give you a special exclusive discount code if you end up wanting to purchase the full course, which has over 70 video modules. You can only get that discount code by downloading the mindset matters free mini course.

Leah Kern [01:03:47]:
So it's loaded with juicy goodness, and I hope you get so much value from it. Again, the link to the mindset matters free mini course is in the show notes. Thanks so much for tuning into this week's episode of shoulders down.

Jenn Baswick [01:04:04]:
If you

Leah Kern [01:04:05]:
enjoyed the episode, if it inspired you, or if you Kern something, consider sharing it with someone to help spread the anti diet message. A special thanks to Softer Sounds for producing the podcast and making these conversations sound as beautiful as they feel. For more intuitive eating and body image support, visit Kern and check out the blog and our free resources. To stay in tune with me and what's happening in my business and personal life, subscribe to my newsletter at leokernrd.com/newsletter. Thanks for listening. Talk to you soon.