Nourished & Free: The Podcast

Wondering what actually happens inside Nourished & Free? Well.... you’re about to find out.
In this episode, I’m pulling back the curtain on my four-month group coaching program for women who are tired of food taking up so much space in their heads. You’ll hear about the three phases every client moves through. You’ll also hear real stories from women who went from constant food thoughts and secret binges to forgetting there’s a chocolate bunny in the cabinet. 
If you know what to do with food but can’t stick to it, and you’re wondering whether this is even “a big enough deal” to get help for, this one’s for you.
In this episode:
Why knowing what to eat hasn’t been enough, and where psychology comes in
My own story with disordered eating, and what changed when I prioritized healing
The data: What our graduates report
Is food noise worth addressing, even when your labs look fine?
Phase 1, Turn Down the Volume
Phase 2, Take Away the Threat
Phase 3, Trust Yourself on the Hard Days
The fall calendar
Doors are OPEN for the fall group of Nourished & Free. Applications close at the end of the day on Monday, October 19.
 ✍️ Apply for Nourished & Free: https://yatesnutrition.com/application
Send an anonymous love note, or suggest a future episode!

LEARN MORE
🔥 Work with me in Nourished & Free®
👀 Stalk me on Instagram
💻 Watch my FREE training, "Why Can't I Stop Thinking About Food?"

SHOW SOME LOVE
⭐️ Loved this episode? Leave a rating on Apple podcasts or Spotify (thank you!)
🏷️ Show me you're listening by tagging me on socials! @yatesnutrition

You just ate. You're not even hungry. And your brain is already on to the next meal.

Counting. Negotiating. Planning tomorrow's fresh start before today is even over.

Is that just how everyone thinks about food? Or is it something more?

In this episode, I'm digging into food noise, the term that took off in the GLP-1 era when people on Ozempic and Wegovy suddenly noticed the constant chatter about food went quiet. But for those of us who work in eating disorders, this isn't new at all.

I'm walking you through how researchers are actually defining food noise, then putting normal food thoughts and food noise side by side so you can hear the difference for yourself. And I'm tackling the question so many women ask before they work with us: "What if I'm just addicted to food?"

If you've ever wondered whether you think about food "too much," or whether your struggle is "bad enough" to deserve help, this episode is for you.

JUMP TO:
[00:00] Are your food thoughts normal, or a sign of something more?
[00:58] Where "food noise" came from, and why it's not new
[02:07] The two defining words to tell if it's food noise or not
[04:00] Avoid the "it's not that bad" trap
[06:36] Normal vs. not normal: side-by-side comparisons
[09:50] Food addiction vs food noise
[13:12] Sugar, dopamine, rats, and my cat
[16:56] The hidden sources turning up the volume
[20:12] Where's the line between food noise and disordered eating?
[21:32] Your food noise exit plan

Ready to quiet the food noise for good? Nourished & Free is my group coaching program for women who want their brain back from food, so it can go to what really matters.

More Resources:
🎙️ FREE MASTERCLASS: The Food Noise Exit Plan
Thursday, October 8 at 6 PM CT / 4 PM PT / 7 PM ET
I'll walk you through where food noise really comes from, the mistakes that make it louder, and your next steps to get out of the cycle. Can't make it live? Register anyway and I'll send you the replay. Register here!

🎧 Mentioned in this episode: my full episode on food addiction
Send an anonymous love note, or suggest a future episode!

LEARN MORE
🔥 Work with me in Nourished & Free®
👀 Stalk me on Instagram
💻 Watch my FREE training, "Why Can't I Stop Thinking About Food?"

SHOW SOME LOVE
⭐️ Loved this episode? Leave a rating on Apple podcasts or Spotify (thank you!)
🏷️ Show me you're listening by tagging me on socials! @yatesnutrition

You hold it together all day. Then the night falls, and it all comes undone.
The pantry. The drive-thru. The kitchen's secrets after everyone's in bed.
You swore today would be different. It wasn't.
And you can't explain why it keeps happening.

In this episode, I'm breaking down the two biggest culprits I see behind nighttime eating spirals (one of them has absolutely nothing to do with food). I'm painting the picture through the two women I see struggling with this most: the woman working full time who lives, and the stay-at-home mom. Their days look nothing alike, but happens at night looks exactly the same. Then I'm walking you through a typical day of eating that might feel a little TOO familiar, and sharing the thing I tell clients that has them breathing a huge sigh of relief because it's so simple to fix.

If you've ever wondered why you can be so disciplined all day and completely lose it at night, this one's for you.

JUMP TO:
[00:00] Why you hold it together all day and unravel at night
[01:30] The woman who's "on" from the moment she gets to work
[03:49] The mom who hasn't had a thought to herself since sunrise
[04:30] What these two very different days have in common
[05:13] If it's not a willpower problem, what is it?
[07:24] The cookie vs. the massage (and why the cookie always wins)
[08:26] Let me guess what your day of eating looks like
[09:55] The siren song in the break room
[11:55] How tonight's spiral is already setting up tomorrow's
[15:53] Your food noise exit plan

RESOURCES
🎟️ Register for my FREE workshop, Your Food Noise Exit Plan
🌿 Learn more about Nourished & Free
Send an anonymous love note, or suggest a future episode!

LEARN MORE
🔥 Work with me in Nourished & Free®
👀 Stalk me on Instagram
💻 Watch my FREE training, "Why Can't I Stop Thinking About Food?"

SHOW SOME LOVE
⭐️ Loved this episode? Leave a rating on Apple podcasts or Spotify (thank you!)
🏷️ Show me you're listening by tagging me on socials! @yatesnutrition

You step on the scale. You see the number. And just like that, the whole day is decided.

Maybe it's relief. Or? It's a spiral. Either way, that number has been running the show for years. Maybe decades.

You're so tired of it. 🫩

In this episode, I'm walking through the toxic relationship so many of us have with the scale. We talk about how it got this way, why your brain is actually doing exactly what it was built to do, and the six steps (plus a bonus seventh) I take clients through to get out of it.

If you've ever wondered why one number can ruin your morning, or whether you can care about your health without the scale signing off on it, this one's for you.

JUMP TO:
[00:00] The woman who's done being her own bully
[04:45] The moment my client almost gave up
[06:16] How we got here: three things stacking up over the years
[10:00] The report in your bathroom
[11:46] The data your brain has been ignoring
[12:59] Health without the permission slip to pursue it from the scale
[14:34] The thing you might want to skip doing from now on
[16:01] The bonus step
[18:25] Where to go from here
Send an anonymous love note, or suggest a future episode!

LEARN MORE
🔥 Work with me in Nourished & Free®
👀 Stalk me on Instagram
💻 Watch my FREE training, "Why Can't I Stop Thinking About Food?"

SHOW SOME LOVE
⭐️ Loved this episode? Leave a rating on Apple podcasts or Spotify (thank you!)
🏷️ Show me you're listening by tagging me on socials! @yatesnutrition

Don't feel hungry until it's slapping you in the face? Fullness doesn't exist unless you're to the point of feeling sick? Did intuitive eating totally flop for you? 

In this episode I'm diving into the science behind hunger and fullness, why it's so hard for some people to experience those signals, and how to get to a place of consistent, regular signals that are gentle + helpful rather than loud + obnoxious (or just nonexistent).

JUMP TO:
[00:00] Why hunger and fullness feel like a mystery for some people
[02:38] What your body wants you to know
[06:40] The many influences that make these hard to hear
[08:41] Meet: The hormones responsible
[15:28] Why your environment might be working against you
[23:20] How to rebuild trust with your body
[26:43] Where to go from here
Send an anonymous love note, or suggest a future episode!

LEARN MORE
🔥 Work with me in Nourished & Free®
👀 Stalk me on Instagram
💻 Watch my FREE training, "Why Can't I Stop Thinking About Food?"

SHOW SOME LOVE
⭐️ Loved this episode? Leave a rating on Apple podcasts or Spotify (thank you!)
🏷️ Show me you're listening by tagging me on socials! @yatesnutrition