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I never imagined I would have a "normal" relationship with food (and my body). But after a few years of curiosity and exploration (from trying fad diets to studying biochemistry and physiology), I've arrived at my happy place. Let me briefly tell you my story. As a sensitive, empathetic and obedient child, I grew up trying to impress my parents with academic achievements. I wish I had known back then that this people-pleasing tendency would become a complex relationship with food and my body. When puberty hit, my body started changing in ways I wasn't prepared for. The weight gain during this time made me feel ashamed (deep down) and unworthy. I later found out I had hormonal imbalances that would not allow me to have my biological children - a devastating blow to a young, unprepared mind. At 14, I was put on hormonal replacement therapy. Becoming overweight eroded my self-worth. To compensate, I became a perfectionist, covering up my insecurities with straight-A report cards and an image of having my sh*t together. But inside, I was struggling. I experimented with fad diets and excessive exercise, sweating it out at the gym until complete exhaustion. The weight would come off, only to creep back on, leaving me feeling like a failure. I blocked my feelings with food. I pretended I didn't care about my weight (silently dreaming about a six-pack I would have one day). I ate some more and then restricted again. This vicious cycle continued for years. It took me a long time to realise that I was struggling with an undiagnosed form of atypical anorexia . Unlike the stereotypical image of a severely underweight individual, I maintained a "normal" weight, masking the severity of my condition. Research shows that atypical anorexia is just as dangerous as the classic presentation, with similar medical complications and psychological distress. As I dug deeper to uncover the truth about healthy weight and optimum nutrition, I realised the folly of my restrictive, punishing approach. Diets don't work in the long run - they're unsustainable and you eventually end up in a worse place. I needed a more holistic, compassionate approach to my relationship with food and my body. It wasn't easy. It was a hell of a journey. I couldn't see a way out. Until I did. Unlearning a decade and a half of disordered thinking took time, patience and self-compassion. I had to reframe my relationship with food, seeing it not as the enemy, but as nourishment for my body and soul. But eventually – in a process as graceful as a newborn giraffe learning to walk – I transformed into someone I never thought I'd be: a person whose brain wasn't a 24/7 food channel. A person who felt at home in their skin. The six steps I took to rebuild my relationship with food are not a substitute for professional help but might give you a rough roadmap (and a lot of hope) to a joyful, obsession-free life. Step 1: I got curious. Think of it as the adventurous friend who convinces you to try that funky new dish instead of sticking to plain oatmeal. Without curiosity, you would be stuck on the same bland plate of habits. When you get curious about your eating habits, you start asking yourself questions. “Why do I reach for chocolate when I’m stressed?” “What’s behind this urge to skip meals?” "Why do I push myself to go to the gym instead of going for a walk when i feel exhausted? Curiosity is an antidote  to self-judgement. Curiosity shifted my mindset from judgment to exploration. Instead of thinking, “I’m a failure for eating that cake,” I asked myself, “What was it about that cake that tempted me?” "Why now?" "Was I physically hungry or something else could have satisfied my need?" This approach opens the door for learning rather than shame. When you’re interested in understanding your body and its signals, you’re more likely to nourish it rather than punish it. Step 2: I binned the diet books and stopped restricting. For years, I thought I wasn't good at dieting and I just needed more willpower. It turned out I was wrong. I didn't fail at dieting, dieting failed me. It failed most of us, especially in the long term. Because our bodies are so much smarter. The root of my food fiasco was restriction. For months on end, I'd count calories. Then, inevitably, I'd rebound like a rubber band, eating more than I needed or even wanted. When the binge was over, I'd feel ashamed, vowing to undo the damage by dieting even harder . And so the vicious cycle spun on. What didn't I realise at the time? Overeating is your body's natural response to restriction.  When I swallowed pizza and colourful sweets at school after days of relatively healthy (under)eating at home, it wasn't my willpower failing; it was my biology  winning. My body was trying to keep me alive, like a squirrel hoarding nuts for winter. Humans are hardwired to survive. When food is chronically scarce, all our senses go into overdrive, focused on finding and consuming as much food as possible. After periods of restriction, we're programmed  to binge to make up for lost time. Once I understood that binge eating is almost always followed by restriction, I made a rule: No more starving.   I aimed to have three proper meals daily, plus a few snacks in between. But I knew that losing weight couldn't be the solution to all my problems. Self-compassion and self-worth had to take centre stage. For life. Step 3: I put the brakes on. It's tricky to describe the urge to binge. It's like an itch you can't scratch. It's like that game where someone says, "Don't think of an elephant" and suddenly, it's the only animal you can think of. Beyond frustrating! So I made another rule: If I couldn't stop myself from bingeing, I'd allow it. I'd be ready to learn from it. But I had to sit down, use cutlery, eat slowly and savour each bite. Binges are often characterised by fast and distracted ingesting of food. Slow eating brings something up to the surfice when you have a binge episode: AWARENESS. Slow eating stopped me from numbing out.   When I stopped using food as an anaesthetic, all the feelings and thoughts I'd been hiding came to the surface. All my emotions were at the table: loneliness, lack of understanding and acceptance, a wish to be someone I was not. It was a lot to handle. But soon I realised, that dealing with these uncomfortable feelings was better than stuffing them down. Oh, so much better! Next time you feel the urge to binge, just notice and name it. "I feel like I need to binge," you might say to yourself. You're slowly stripping food of its power because it can no longer serve as an emotional escape. Your emotions will need to find a new home. And that is a good thing. Step 4: I increased my tolerance for "negative" feelings. Any overwhelming emotion I struggled to deal with, I'd tackle by distracting myself with food. And I wasn't alone. Studies show that people who struggle to regulate their emotions are more likely to binge eat. Learning to cope with strong emotions is extremely important when you overeat regularly. Rather than eating at any time, I learnt to notice the right moments to journal, to cycle through the city, to rearrange my wardrobe, to have a good cry, or to head out for a night of wild dancing. The breakthrough came when I realised that my worth wasn't tied to a number on the scale or the shape of my body. I was so much more than that - a multifaceted human being with unique talents, passions and contributions to the world. This shift in my mindset was liberating. My life became bigger, more meaningful and joyful. The next time you feel a strong compulsion to eat when you are not physically hungry, take a moment to identify what  you're feeling. Take a look at the emotions wheel image below. Start from the centre to identify the broadest emotion, then move outward to explore more specific feelings. Then, ask yourself: "What's this feeling trying to tell me?" Am I missing quality time with my friends? Do I want to be understood and accepted? Do I miss a sense of belonging? This isn't a quick fix. It's a journey towards discovering your authentic self who wants to live a joyful life. Regardless of what other people might think. Step 5: I practised self-compassion. Shaming and criticising myself into changing was about as effective as trying to herd cats. What did  work? Learning to love myself. This is also called self-compassion. Where my instinct was vicious self-criticism, shame and guilt, I gradually replaced it with understanding and kindness. When I looked at my body, I tried to remove the label of "good" or "bad," and focus on the fact s: I had a body. It carried me around. It allowed me to do things I liked and connect with the people I loved the most. When self-compassion became a daily habit, my relationship with myself (and food) changed. Research also shows that self-compassion plays a critical role in the emergence of eating disorders, as well as the recovery from them. Higher levels of self-compassion are associated with: Less shame and guilt Increased appreciation of one's body Less restrictive eating Healthier food choices A higher tolerance for stress Lower rates of depression and anxiety. Self-compassion is a muscle , it can  be trained. The more you practise it, the more benefits you will experience. Step 6: I looked for deeper connections. I shared my deepest struggles with my close friends. I'm blessed to have a few, who listen, who do not judge, who do not only try to help but have the capacity to hold space so I can figure out what works best for me . They didn't try to "fix" me, instead, they held my hand while I was pushing through my pain. Forever grateful for this. The biggest predictor of someone's mental health is if they have social support .   Not everyone needs professional support. However, if you feel like your relationship with food remains problematic, professional help - from a therapist or a coach - can be a game-changer. Asking for help is the most powerful thing you would ever do. Zero shame here. What "becoming better" looks like for me. There are still days when the old voices of self-doubt and body criticism creep in. I've accepted those might not go away. The difference is that I know how to tame it now. It has no power over my desire to live a fulfilling, joyful life. I feel free to eat what I want, when I want. Do I feel guilty when I overeat? Not really. I've learned to listen to my body's natural hunger cues and overeating feels too uncomfortable now. Does it happen sometimes? Absolutely! But the quality and the flavours of food must be outstanding for this to happen. As long as I stay connected to my genuine desire to take care of myself, I know I can trust my appetite (and myself). I've discovered the joy of movement that energises and uplifts, rather than depletes and punishes me. Our bodies are incredibly intelligent, self-regulating systems. When we provide them with the right nutrients and create a supportive environment, they have an innate ability to find their natural, healthy set point. But this required letting go of the rigid control and perfectionistic tendencies that had dominated my life. As a Nutritional Therapist and Health Coach, I know firsthand the pain and isolation of disordered eating, and I'm committed to breaking the cycle of shame and perfectionism  that so many of us have internalised. Through my work, I: empower my clients to cultivate a healthy, sustainable relationship with food and their bodies; help them uncover the root causes of their struggles, whether it's nutritional imbalances, trauma, or deeply ingrained self-worth beliefs; provide them with the tools and support to heal, one step at a time . My experience has taught me that true health and happiness don't come from rigid control or external validation. They arise from self-acceptance, self-compassion, and a deep understanding of our bodies' innate wisdom. It's a journey that requires courage, vulnerability, and a willingness to let go of the stories that no longer serve us . If you're struggling with disordered eating or body image issues, know that you're not alone. With the right support and a commitment to self-discovery, it is possible to break free and reclaim your power. Your worth is not defined by a number on the scale or the shape of your body. You are a unique, valuable human being, deserving of love, respect, and the freedom to live your best life. References: Biber, D. D., & Ellis, R. (2017). The effect of self-compassion on the self-regulation of health behaviors: A systematic review. Journal of Health Psychology , 24 (14), 2060–2071. https://doi.org/10.1177/1359105317713361 Bottera, A. R., Kambanis, P. E., & De Young, K. P. (2020). The Differential Associations of Shame and Guilt with Eating Disorder Behaviors. Eating Behaviors , 101427. https://doi.org/10.1016/j.eatbeh.2020.101427 Goldschmidt, A. B., Wall, M. M., Choo, T.-H. J., Evans, E. W., Jelalian, E., Larson, N., & Neumark-Sztainer, D. (2018). Fifteen-year Weight and Disordered Eating Patterns Among Community-based Adolescents. American Journal of Preventive Medicine , 54 (1), e21–e29. https://doi.org/10.1016/j.amepre.2017.09.005 Kelly, A. C., & Carter, J. C. (2015). Self-compassion training for binge eating disorder: A pilot randomized controlled trial. Psychology and Psychotherapy: Theory, Research and Practice , 88 (3), 285–303. https://doi.org/10.1111/papt.12044 Schaumberg, K., Welch, E., Breithaupt, L., Hübel, C., Baker, J. H., Munn-Chernoff, M. A., Yilmaz, Z., Ehrlich, S., Mustelin, L., Ghaderi, A., Hardaway, A. J., Bulik-Sullivan, E. C., Hedman, A. M., Jangmo, A., Nilsson, I. A. K., Wiklund, C., Yao, S., Seidel, M., & Bulik, C. M. (2017). The Science Behind the Academy for Eating Disorders’ Nine Truths About Eating Disorders. European Eating Disorders Review , 25 (6), 432–450. https://doi.org/10.1002/erv.2553

6 Steps to Overcome 15 Years of Disordered Eating | My Journey

Discover the 6 crucial steps that helped me overcome 15 years of disordered eating. Get motivated to transform your relationship with food.

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Have you ever felt like you're running on empty, despite your best efforts to stay healthy? I certainly have. A few years ago, I found myself constantly tired, stressed, and battling frequent illnesses. It wasn't until I stumbled upon the concept of holistic health that everything changed. Holistic health isn't just about eating your greens or hitting the gym. It's a comprehensive approach that considers every aspect of your life – from the food on your plate to the thoughts in your head, and everything in between. Imagine your well-being as an intricate tapestry, woven from threads of nutrition , stress management , quality sleep , regular exercise , and meaningful social connections . When one thread frays, the entire fabric weakens. But when all threads are strong and vibrant, you create a masterpiece of health and vitality. Are you ready to transform your life and unlock your full potential? Join me on this journey as we explore the power of holistic health and discover how small, intentional changes can lead to extraordinary results. It's time to start living your best life – mind, body, and soul. Benefits of a Holistic Approach to Health Improved Overall Health By taking a holistic approach to health, you can improve your overall well-being. This includes not only your physical health but also your mental and emotional well-being. By addressing all aspects of your life, you can achieve balance and harmony, leading to improved health and happiness. Reduced Stress and Anxiety A major benefit of adopting a holistic lifestyle is reduced stress and anxiety. Many holistic practices, such as meditation, mindfulness, and yoga, are designed to help you relax and find inner peace. By incorporating these practices into your daily routine, you can effectively manage stress and anxiety, leading to improved mental and emotional health. Enhanced Immunity When your body is in a state of balance, it's better equipped to fight off illness and disease. A holistic approach to health can help to strengthen your immune system by promoting proper nutrition, regular exercise, and stress management techniques. Nutrition and Holistic Health Ever wondered why your kale smoothie doesn't taste as good as that burger you're craving? Welcome to the wild world of nutrition and holistic health, where your taste buds and wellness goals are constantly tug-of-war! As health enthusiasts, we often find ourselves caught between the allure of a "perfectly balanced diet" and the reality of stress-eating our way through a bag of crisps. But here's the secret: holistic health isn't about perfection, it's about finding what works for you . Embracing an anti-diet approach doesn't mean throwing nutrition out the window; it's about listening to your body and honouring your preferences. So, if you find yourself stress-eating a chocolate bar, remember – it's not the end of the world, it's just your body's way of asking for a hug (and maybe some magnesium). The key is balance, not deprivation. After all, life's too short to say no to cake, but it's too long to ignore the benefits of a nutrient-rich diet. Hydration Proper hydration is the unsung hero of holistic health, working behind the scenes to keep you feeling great. Imagine your body as a high-performance sports car – water is the premium fuel that keeps it purring. With adequate hydration, you'll experience a turbo boost in energy levels . Your brain will thank you for mental clarity, too. But wait, there's more! Your digestive system will run smoother than a water slide, and your skin will glow brighter than a disco ball. So, grab that water bottle and drink up! The Role of Supplements Did you know that 60% of UK adults are popping pills faster than you can say "vitamin D deficiency"? According to a recent survey, Brits are embracing supplements with enthusiasm. The vitamin and dietary supplement market in the UK is booming, with multivitamins reigning supreme as the most popular choice. It's as if we've collectively decided that the secret to holistic health lies in little bottles of hope and fish oil capsules. While supplements can play a crucial role in supporting overall well-being, some overzealous users treat them like magical elixirs. You've probably encountered that friend who swears by their 27-step supplement routine, convinced that each pill holds the key to eternal youth and the ability to leap tall buildings in a single bound. Choosing high-quality supplements can be a game-changer for your health, but it's crucial to make this decision with expert guidance . Vitamins, minerals, and protein powders can offer significant benefits, but not all products are created equal. Consult a registered nutritionist to ensure you're investing in supplements that support your well-being. A professional can assess your unique needs, including your diet, lifestyle, and health goals, so you'll avoid the pitfalls of unnecessary or potentially harmful supplementation. But let's not forget – supplements are meant to supplement  a healthy lifestyle, not replace your five-a-day with a rainbow of capsules. Remember: a balanced diet, regular exercise, and a good laugh are still the best medicine. Exercise and Holistic Health Engaging in regular physical activity can help to improve cardiovascular health, maintain a healthy weight, and promote overall well-being. Additionally, exercise can boost mood and decrease stress levels, contributing to improved mental and emotional health. The key to maintaining a regular exercise routine is finding activities that you enjoy and that fit into your lifestyle . This could include activities like walking, jogging, swimming, cycling, or attending group fitness classes. Aim to engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week, along with muscle-strengthening activities on at least two days per week. Stress Management and Holistic Health The Impact of Stress on Health Chronic stress can harm both your physical and mental health. It can contribute to a weakened immune system, increased risk of heart disease, and a host of mental health issues, such as anxiety and depression. Therefore, effectively managing stress is a crucial aspect of a holistic approach to health. Techniques for Managing Stress Are you feeling overwhelmed by the daily grind? It's time to take control of your stress and reclaim your peace of mind. By incorporating simple yet powerful techniques into your routine, you can transform your workday from chaotic to calm and collected . Start with meditation , a proven method to quiet your mind and boost focus. Pair this with regular exercise  to release tension and flood your body with mood-enhancing endorphins. When deadlines loom, practice deep breathing  exercises to lower your heart rate and clear your thoughts. Throughout the day, embrace mindfulness  to stay grounded in the present moment, reducing anxiety about the future. Remember, managing stress isn't just about surviving – it's about thriving  in your career and personal life. Take the first step towards a more balanced you today. Sleep and Holistic Health The Importance of Quality Sleep A lack of sleep can contribute to a weakened immune system, impaired cognitive function, and increased risk of chronic health conditions such as obesity, diabetes, and heart disease. Therefore, prioritising sleep is an important aspect of a holistic approach to health. To improve your sleep quality, try establishing a consistent sleep schedule, creating a relaxing bedtime routine, and making your sleep environment as comfortable as possible. Additionally, avoiding caffeine and electronics close to bedtime can help to promote a more restful night's sleep. Social Connections and Holistic Health Social connections are not just pleasant - they are vital for our holistic health and longevity. Research shows that strong social ties can increase life expectancy by up to 50% , while social isolation poses risks comparable to smoking 15 cigarettes a day. These startling statistics underscore the profound impact our relationships have on our physical and mental well-being. By fostering meaningful connections, we boost our immune system, reduce stress levels, and enhance cognitive function. It's time to prioritise our social health as much as our diet and exercise. Take action today: join a local community group, volunteer for a cause you're passionate about, or simply reach out to a friend you haven't spoken to in a while. Remember, every social interaction is an investment in your health and happiness. By nurturing our relationships, we're not just enriching our lives—we're actively building a foundation for a longer, healthier future. Spirituality and Holistic Health Spirituality can play an important role in promoting overall health and well-being. For many people, engaging in spiritual practices can help to provide a sense of purpose, meaning, and connection . This can contribute to improved mental and emotional health, as well as a greater sense of overall well-being. There are many different ways to incorporate spirituality into your life. This may include practices like prayer, meditation, attending religious services, or engaging in other spiritual activities that resonate with you. By finding spiritual practices that align with your beliefs and values, you can further support your holistic health journey. Environmental Factors and Holistic Health The environment in which you live can have a significant impact on your overall health and well-being. Factors such as air quality, access to green spaces, and exposure to toxins can all influence your health. Therefore, it's important to consider the role of your environment in your holistic health journey. To create a healthier environment, consider making changes to your living space to promote relaxation and well-being. This could include decluttering, incorporating plants, and using natural cleaning products. Additionally, spending time outdoors and connecting with nature can have a positive impact on your mental and emotional health. Q&A Time Q: What is holistic health and nutritional therapy? A: Holistic health and nutritional therapy is an approach that considers the whole person - body, mind, and spirit - in the quest for optimal health and wellness. It combines evidence-based nutrition science with lifestyle modifications to address the root causes of health issues, rather than just treating symptoms. Q: How can holistic health and nutritional therapy benefit me? A: This approach can help with various health concerns, including digestive issues, weight management, stress reduction, and improving overall energy levels. By addressing your unique nutritional needs and lifestyle factors, we aim to enhance your body's natural healing abilities and promote long-term wellness. Q: What does a typical consultation involve? A: A typical consultation includes: A comprehensive health history review Discussion of your health goals and concerns Analysis of your current diet and lifestyle Personalised recommendations for dietary changes, supplements, and lifestyle modifications Book a FREE 30-min consultation Q: How much does holistic health and nutritional therapy cost? A: Pricing varies depending on the specific services and duration of the program. We offer initial consultations, follow-up sessions, and package deals to suit different needs and budgets. Please get in touch for more details. Q: Is holistic health and nutritional therapy suitable for everyone? A: Yes, this approach can benefit most people. However, it's particularly effective for those dealing with chronic health issues, seeking preventive care, or looking to optimise their overall well-being. We tailor our recommendations to suit individual needs, health conditions, and lifestyle factors. Q: What specific therapies or approaches do you use? A: We utilise a range of evidence-based approaches, including: Personalised dietary recommendations Lifestyle modifications (sleep, stress management, exercise) Mind-body techniques (meditation, breathwork) Targeted supplement recommendations Functional testing (when necessary) Q: How long does it take to see results? A: Results can vary depending on individual factors and health goals. Some people notice improvements in energy and digestion within a few weeks, while more complex health issues may take several months to show significant changes. We work with you to set realistic expectations and monitor progress throughout your journey. Q: Do I need to make drastic changes to my diet and lifestyle? A: Not necessarily. We believe in making sustainable, gradual changes that you can maintain long-term. Our approach focuses on small, consistent steps that add up to significant improvements over time, rather than extreme or restrictive measures. Q: How do you ensure the effectiveness of your recommendations? A: We base our recommendations on current scientific research and clinical experience. We also use functional testing when appropriate to guide our interventions. Regular follow-ups allow us to monitor your progress and adjust recommendations as needed for optimal results. Learn More About Our Approach Q: How can I get started with holistic health and nutritional therapy? A: Getting started is easy! Simply book a free 30-min call with us. During this session, we'll discuss your health concerns, goals, and outline a potential health plan to help you achieve optimal wellness.

A Holistic Approach to Health: Living Your Best Life

Have you ever felt like you're running on empty, despite your best efforts to stay healthy? Learn why this might be.

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I must admit, I am "heavy" on helping you to understand your WHY . And I cannot disagree with Friedrich Nietzsche, who famously said: “He who has a why to live for can bear almost any how.” Let's not dive too deep into philosophy here, but you got the main point. Our values flow from our identity - who we think we are. We find our values when we answer questions like: What do I want to be? Who do I want to be? What is important? What is “right”? What really matters in life? I believe that to be truly happy, we must live in harmony with our deepest values. If we don’t, our bodies and minds will eventually rebel and our lives will suffer. Think of a time when you did something that went against your values. Let’s say you consider yourself an honest person. Recall the last time you told a lie. How did it make you feel? Probably pretty crappy, right? Now, remember the last time you stood up for your value of honesty and told the truth, even though it wasn't easy. How did that make you feel? Probably not so great at the time; but in the end, it did feel right for you. When you go against your values, you feel bad. It drains your energy and vitality. Everything seems more difficult and frustrating (no, sometimes it is not lack of sleep or too much work. Unless, again, your job goes against your values). When we live our values, we feel good, and we’re able to fully express our potential. We live and work with integrity and authenticity. If your behaviours don’t match your values, you might still be come succe ssful. But deeply happy? I doubt it. The “5 Whys” approach. This system was originally used by the Toyota Motor Corporation. The idea is very simple: you come up with a statement and ask yourself five consecutive WHYs. Here's how I did it when I decided to study nutrition. Why did I decide to study nutrition? Because I was tired of discovering tons of confusing information about healthy eating - I wanted to be able to share nutrition research and science-based tools with people who most needed them. Why did I want to share this information with the world? Because I struggled with extra weight, body image and hormonal imbalances for years. I felt the pain. Why did I struggle with these issues? Because some I was born with and could not change the situation, while others affected the quality of my life. Why did they affect the quality of my life? Being overweight had a great impact on my confidence as a teenager, my self-esteem and the ways I was building relationships. Why did this have such an impact? Because growing up, little Evgeniya didn't receive unconditional love and acceptance from her family. Wow. That’s a lot of detail for a few little questions. As it turns out, It's not about just studying nutrition, it's about unconditional love from my family. Interesting stuff. Now it’s your turn to play. Why do you want to stay healthy? Really. Give it some thought. Be honest. There might be plenty of reasons: Good health allows you to enjoy life to the fullest by engaging in physical activities and pursuing your passions. It reduces the risk of chronic health conditions like heart disease, diabetes, and cancer. Mental health and overall well-being boost your self-esteem and confidence. It can also lead to a longer life, giving you the opportunity to spend more time with loved ones and achieve your goals. These are all great reasons, and I am sure a few of them resonate with you. But how deeply do they speak to you? Curiosity is a part of being human. It pushes us to think about who we are, what things mean, and our place in the world. And sometimes (ok, most of the time), it is not easy to find answers to these questions. This is the existential dimension of life - the part of us that seeks purpose and deeper meaning. A super important topic as it’s closely linked to our health, well-being, and ability to get results in other areas of life. The fact is, most of us are in the constant state of “seeking” without realising it. We may think we want a new diet, workout plan, health routine, and so on. But often, we are trying to fill a larger void. And without checking in with our deeper “why,” we sometimes may find it difficult to stick to healthy behaviours, because, at the end of the day, what’s the point? Life is too short, so why not indulge here and now? When we understand our reasons for doing things and what feeds our souls: We have a deeper “why” for our work and lives. “Work” doesn’t have to be a job. It needs to have meaning for you, whether it is gardening, caregiving or practising a skill. We have a strong sense of self-worth. We feel like we “fit” somewhere in the world and that we are valued simply for being us . We feel part of a “bigger picture” or a larger purpose. This could be taking care of a plant or a loved one. Or being of service to others. Now, how do we get here? Well, like everything in life, practice makes progress . So along with exploring Big Questions like: Who am I as a person? What do I believe in? What matters most to me? What am I doing in my life? What should I be doing in my life? Where is it all going? it’s important to take daily actions that help build our existential resilience . Go outside. Look up at the sky. Really think for a minute about just how big the space is. Like, huge . People typically experience the meaning of life by connecting to and valuing something larger than themselves—a divine being, the universe, or some broader project. We can practice this by purposely shifting our focus to things larger than ourselves. This might happen when: You are in nature, looking out on a landscape or the depth of the sea Observe your child, and realise that trillions of chemical reactions had to go just right to bring him into this world Even physically moving our eyes to a long-distance focus can help us reflect on our ties to the bigger, wider world. Give it a try yourself. Observe what you feel and what comes to mind. It might feel uncomfortable and awkward at first. But eventually, you might be surprised to see how a greater sense of purpose and meaning in life - how your WHY - improves and sustains your health and resilience in all aspects of life.

Discovering Your "Why" for Being Healthy: A Guide to Understanding Your Motivation

I must admit, I am "heavy" on helping you to understand your WHY. And I cannot disagree with Friedrich Nietzsche, who famously said: “He...

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***The following blog article is based on personal experiences and research. It is important to consult with a healthcare professional before making any significant changes to your diet or exercise routine. The Link Between Weight Loss and Happiness Weight loss is often seen as a means to achieve happiness and fulfilment. We are bombarded with images of slim and toned bodies, and society often equates being thin with being happy. However, the connection between weight loss and happiness may not be as straightforward as it seems. While shedding excess weight can certainly boost your self-esteem and confidence, true happiness goes beyond the number on the scale. Understanding that weight loss alone does not guarantee lasting joy is crucial. Happiness comes from within. Most of the time. Body image plays a significant role in the weight loss journey. Society's unrealistic beauty standards can lead to a negative perception of our bodies, which can hinder our progress and self-acceptance. It is important to remember that beauty comes in all shapes and sizes, and what matters most is how we feel in our skin. When embarking on a weight loss journey, it is crucial to focus on our overall well-being rather than striving for an idealised body image. By shifting our mindset to focus on health and self-care, we can find joy in the process of improving our physical and mental well-being. Understanding the Dangers of Dieting and Disordered Eating Dieting has become a common approach to weight loss, but it often leads to a cycle of restriction and deprivation. Many diets are unsustainable and can have negative effects on our physical and mental health. Moreover, they can contribute to the development of disordered eating . Disordered eating is characterised by unhealthy relationships with food, such as extreme dieting or binge eating, which may lead to a full-blown eating disorder if this behaviour is not addressed on time. Not only can it take a toll on our physical health, but it can also affect our emotional well-being. It is important to acknowledge the potential risks associated with dieting and instead, adopt a balanced approach to weight loss that prioritises nourishing our bodies rather than depriving them. Instead of choosing fad diets or extreme measures, it is crucial to adopt sustainable and healthy approaches to weight loss. This involves making lifestyle changes that can be maintained in the long run . A nutritious and balanced diet, combined with regular physical activity, is key to achieving and maintaining a healthy weight. It is essential to focus on nourishing our bodies with whole, unprocessed foods and finding joy in physical activities that we enjoy. By making gradual changes and setting realistic goals, we can create a sustainable and healthy lifestyle that supports our weight loss journey. The Importance of Self-Love and Acceptance in the Weight Loss Process Self-love and acceptance are vital components of any weight loss journey. It is crucial to embrace and love ourselves at every stage, regardless of our current weight or body shape. Our worth is not determined by the number on the scale, but rather by our inherent value as individuals. Practising self-love involves treating ourselves with kindness, compassion, and respect. It means celebrating our bodies for their strength and resilience, rather than focusing on perceived flaws. It means finding joy in the process of weight loss and appreciating the progress we make along the way (however small). How do you maintain a positive mindset during the weight loss journey? It is normal to face challenges and setbacks, but it is how we respond to them that makes all the difference. Here are a few tips to help you stay positive and motivated: Set realistic goals. Surround yourself with support. Practice gratitude. Celebrate non-scale victories. Practice self-care. And What about Sweating it Out? Exercising might help you burn extra calories, but, in reality, it does so much more for your health. Regular physical activity can boost our mood, increase energy levels and change how we perceive our bodies. Engaging in activities that we enjoy and that align with our values is key to making exercise a sustainable part of our lives. Whether it's dancing, swimming, hiking or yoga, an activity should bring you joy. Exercise should not be seen as a punishment but rather as a way to nourish and strengthen our bodies. Nurturing a Healthy Relationship with Food for Long-Term Success Developing a healthy relationship with food is essential for long-term success in weight maintenance. Instead of viewing food as the enemy, we should see it as a source of nourishment and pleasure. Practising mindful eating through listening to the hunger and fullness cues can help us reconnect with our bodies. By paying attention to our body's signals and eating intuitively, we can develop a healthier relationship with food and make choices that support our overall well-being. Celebrate the small victories along the way. Rather than solely focusing on the end goal, finding joy in the everyday moments can make the journey more meaningful. Take time to acknowledge and celebrate your progress, no matter how small it may seem. Be proud of the choices you make that support your well-being. Embracing the journey and finding joy in the process is what will ultimately lead to lasting happiness and fulfilment. Seeking Professional Support on Your Weight Loss Journey Embarking on a weight loss journey can be overwhelming, and seeking professional help and support can make all the difference. Nutritional Therapy and Health Coaching are valuable resources that can help uncover the real reasons behind your weight loss struggles. A Nutritional Therapist can provide you with personalised guidance on diet and lifestyle changes, whereas health coaching focuses on mindset and behaviour change, helping you overcome barriers and create sustainable habits for long-term success. Ready to uncover the real reasons behind your weight loss struggles? Book a free discovery call today!

Discovering the Path to Lasting Joy: Unveiling the Hidden Truths Behind Weight Loss

***The following blog article is based on personal experiences and research. It is important to consult with a healthcare professional...

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Eating disorders are serious health conditions that can have detrimental effects on both physical and mental well-being. They are characterized by disturbances in eating behaviours and a distorted perception of food, weight, and body shape. While eating disorders such as anorexia nervosa, bulimia nervosa and binge-eating disorder are well-known, there is another category that lies on a spectrum between normal eating and a full-blown eating disorder. This is known as disordered eating. Disordered eating encompasses a range of symptoms and behaviours related to eating disorders but at a lesser frequency or lower level of severity. It may include restrictive eating, compulsive eating, irregular or inflexible eating patterns and dieting, which is one of the most common forms of disordered eating. The Risks of Disordered Eating and Dieting Disordered eating behaviours, particularly dieting, are significant risk factors for the development of eating disorders. Eating disorders are severe and life-threatening mental illnesses that require professional intervention. Restricting food intake can have profound effects on the body, leading to changes in metabolism and triggering overeating and binge-eating behaviours. Additionally, dieting is associated with various mental health concerns, including depression and anxiety. The impact of disordered eating goes beyond the physical realm. It can negatively affect a person's quality of life, making it harder to cope with stressful situations. Feelings of guilt and shame are common among individuals with disordered eating habits. Binge eating or deviating from a restrictive diet can trigger these emotions, leading to a cycle of self-criticism and low self-esteem. Consequently, individuals may isolate themselves from social situations involving food, contributing to social withdrawal and diminished self-confidence. The Diet Myth: Understanding the Vicious Cycle Dieting plays a significant role in the development and maintenance of eating disorders. Many eating disorders are perpetuated by what is known as the "diet cycle." This cycle illustrates how restrictive eating and subsequent breaking of the diet rules can lead to negative emotions and a resolve to "do better," ultimately restarting the cycle. The diet cycle typically follows these stages: Diet/Restriction: a person limits their food intake in quantity or by excluding specific foods or food groups. Deprivation: the body and mind respond to food restriction by slowing down the metabolism, increasing appetite and intensifying cravings for the restricted foods. This stage often involves feelings of deprivation, irritability and fatigue. Breaking the Diet Rule: the diet rules are inevitably broken, as the body craves and needs the restricted foods. This often results in overeating or binge eating. Emotional Impact: breaking the diet rule triggers feelings of guilt, low self-esteem and negative body image. Individuals may perceive themselves as failures lacking willpower. Dissatisfaction with Weight or Shape: the emotional impact leads to a renewed determination to "do better" and often prompts a return to dieting or restriction, perpetuating the cycle. The Risks of Disordered Eating and Dieting Disordered eating poses severe risks to an individual's physical and mental health. It can lead to the development of clinically diagnosed eating disorders, such as anorexia nervosa, bulimia nervosa, binge eating disorder or other specified feeding and eating disorders (OSFED). Disordered eating can result in various health complications, including osteoporosis or osteopenia (reduced bone density), fatigue, gastrointestinal problems, headaches and muscle cramps. What are the Signs of Disordered Eating? One of the signs of disordered eating is rapid weight loss . People who are struggling with disordered eating may go to great lengths to shed pounds, often resorting to restrictive diets or excessive exercise. This obsession with weight loss becomes all-consuming and it can be a clear indication that something is not right. Another sign of disordered eating is an unhealthy preoccupation with food and diet . Individuals may become fixated on counting calories, meticulously tracking every bit of food that enters their mouth. They may also develop irrational fears of certain foods or food groups, leading to a highly restrictive and unbalanced diet. This constant preoccupation can cause anxiety and guilt around food. Binge eating is another sign of disordered eating. People who engage in binge eating episodes often feel a loss of control over their eating habits and consume large quantities of food in a short period of time, leading to feelings of guilt and shame. Disordered eating can have serious consequences on physical health, including nutrient deficiencies and hormonal imbalances. Changing Disordered Eating Behaviors The good news is that it is possible to change disordered eating behaviours, even if they have persisted for years. With the right support and treatment, behaviour change is achievable. Seeking help is crucial, as disordered eating and dieting are key risk factors for the development of eating disorders. Early intervention is the most effective preventative measure against the progression of disordered eating into a full-blown eating disorder. Remember, CHANGE is possible. Seeking support from healthcare professionals and therapists who specialise in treating disordered eating can make a significant difference in recovery and overall well-being. Remember, you are not alone in this battle , and there is help available to support you on your journey towards a healthier relationship with food, emotions and thoughts References: Qian J, Wu Y, Liu F, Zhu Y, Jin H, Zhang H, Wan Y, Li C, Yu D. An update on the prevalence of eating disorders in the general population: a systematic review and meta-analysis. Eating and Weight Disorders-Studies on Anorexia, Bulimia and Obesity. 2021:1-4. Samuels KL, Maine MM, Tantillo M. Disordered eating, eating disorders, and body image in midlife and older women. Current psychiatry reports. 2019 Aug;21:1-9. Wilksch SM, O'Shea A, Ho P, Byrne S, Wade TD. The relationship between social media use and disordered eating in young adolescents. International Journal of Eating Disorders. 2020 Jan;53(1):96-106.

Do I Have Symptoms of Disordered Eating?

Learn about the spectrum of disordered eating, its risks, the signs and symptoms of disordered eating and how it can impact your health.

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How many times have you heard this from people? I feel fat. You may feel “fat”, “out of shape”, or “stressed”. And when you say you are “feeling” those things, I believe you. Most probably, you are feeling it throughout your whole body, whether you are aware of it or not. So to you, “feeling fat” (or whatever) is a feeling. It normally comes with a set of physical sensations, such as: being overly aware of the tightness of clothing; feeling heavy and sluggish; feeling bloated, or a sense of outward pressure in the stomach; feeling physically awkward in one’s movements; feeling “too large” or expansive. And, not coincidentally, many of the sensations of “feeling fat” are the same sensations as feeling, say, depressed. Or sad. Or anxious. Or self-conscious. Or embarrassed and ashamed. Or frustrated. It all gets blended up, and comes out as “feeling fat.” We “feel” what we pay attention to. So a person who “feels fat” or “feels fit” isn’t necessarily expressing an objective reality. They’re communicating a whole world of inner sensations, emotions and unconscious thoughts without realising it, most of the time. Unfortunately, It is difficult to negotiate, persuade or think your way out of a feeling problem, especially when those feelings involve physical sensations. Our perception of our bodies is subjective. But more importantly, our body perception - interoception - also shapes our experiences of the world and ourselves. What is interoception? Interoception is the sensation of the internal body states (such as hunger, fullness and physical discomfort), which plays a crucial role in the experience of our body image, emotions and feelings of fatness. Research suggests that interoceptive awareness is directly linked to body dissatisfaction and emotional regulation (Khalsa et al., 2018). Interoceptive awareness training is a technique that focuses on increasing interoceptive awareness and reducing the fear and avoidance of bodily sensations (Khalsa et al., 2018) where people learn to develop a more accurate perception of their internal states. The concept of feeling fat is complex and goes beyond a simple perception of being overweight. It involves a cognitive attribution error , where people mislabel emotional experiences and bodily sensations that fluctuate throughout the day (Fairburn, 2008). According to recent research, there is a connection between feeling fat and binge-eating symptoms (Mehak & Racine, 2021). The Connection between Emotions and Binge-Eating Emotions such as guilt, shame and disgust often accompany the perception of being "fat" or overweight and have a strong connection to binge-eating episodes (Berg et al., 2013; Schaefer et al., 2020) as a way to temporarily alleviate these emotions, associated with body image and weight. However, this reliefis followed by the same feelings of guilt, shame and disgust, as individuals may regret their lack of control and perceived failure to achieve societal standards of beauty. This negative cycle, where binge eating becomes a maladaptive coping mechanism for dealing with guilt and shame, can further perpetuate the association between feeling fat and binge eating. Nevertheless, not all individuals who feel fat engage in binge eating, as people's responses to these emotions can be different. Some may resort to restrictive eating or other disordered eating behaviours instead. The Role of Cognitive-Affective Variables in Interoception Cognitive-affective variables, such as depression (Linardon et al., 2018), anxiety and shame can influence interoceptive processes and the perception of bodily sensations (Khalsa et al., 2018). Individuals with higher levels of depression or anxiety may have a heightened sensitivity to bodily sensations, leading to a distorted perception of feeling fat independent of their actual body weight or shape. Shame, as a self-directed negative emotion, can further exacerbate the misinterpretation of bodily cues and contribute to the experience of feeling fat (Khalsa et al., 2018). Strategies for Addressing Feeling Fat and Promoting a Healthy Body Image What can you do to feel better in your own skin and minimise all those "fat" feelings? Concentrate on positive self-talk. Start developing a positive inner dialogue by promoting self-acceptance and self-love. Focus on your accomplishments, strengths, and unique qualities rather than just on your appearance or weight. For example, instead of saying, "I feel fat," reframe it as "Even If I do not feel my best today, I'm still strong and capable." Challenge unrealistic beauty standards . Beauty comes in different shapes, sizes, and forms. Unfortunately, some of them are not promoted by the media and society. Focus on nourishing your body. Eat foods you love and which love you back, whatever they might be. Move your body more. Engage in physical activities that you enjoy rather than striving for a specific body shape or size. Health is not determined by appearance but by physical, mental, emotional, and social well-being. Create a supportive environment. Search for support groups, online community or therapy where you can have open conversations about your feelings, body image, and have access to relevant resources for further support. Emphasise self-care and self-compassion. Engage in activities that bring joy and fulfilment, whether practising mindfulness, engaging in your favourite hobbies or getting enough rest. Use social media mindfully. Learn about the potential negative impact of social media on body image and self-esteem. Critically evaluate your scrolling and start to follow accounts that lift you up and not make you feel worse about yourself. Address underlying emotional issues. Recognise that body image concerns often stem from deeper emotional issues such as low self-esteem, anxiety, or past trauma. Asking for help is powerful, so consider reaching out for support through therapy or counselling. Curious to learn more? Book  a a free 30-min non-obligatory discovery call to help you get started on your journey to better health! References: Anderson, L. M., Hall, L. M. J., Crosby, R. D., Crow, S. J., Berg, K. C., Durkin, N. E., Engel, S. G., & Peterson, C. B. (2022). “Feeling fat,” disgust, guilt, and shame: Preliminary evaluation of a mediation model of binge-eating in adults with higher-weight bodies. Body Image, 42, 32–42. https://doi.org/10.1016/j.bodyim.2022.05.008 Levinson, C. A., Williams, B. M., & Christian, C. (2020). What are the Emotions Underlying Feeling Fat and Fear of Weight Gain? Journal of Affective Disorders, 277. https://doi.org/10.1016/j.jad.2020.08.012 Linardon, J., Susanto, L., Tepper, H., & Fuller-Tyszkiewicz, M. (2020). Self-compassion as a moderator of the relationships between shape and weight overvaluation and eating disorder psychopathology, psychosocial impairment, and psychological distress. Body Image, 33, 183–189. https://doi.org/10.1016/j.bodyim.2020.03.001 Mehak, A., & Racine, S. E. (2020). Understanding “feeling fat” and its underlying mechanisms: The importance of multimethod measurement. International Journal of Eating Disorders, 53(9), 1400–1404. https://doi.org/10.1002/eat.23336

Feeling Fat: Understanding the Complexities of Body Image and Emotions

How many times have you heard this from people? I feel fat. You may feel “fat”, “out of shape”, or “stressed”. And when you say you are...

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As someone who has struggled with hormonal issues, weight loss and body image for years, I can appreciate the importance of a holistic, mind-body approach to health and wellness. After years of trying to discover a perfect fad diet that would eventually agree with my body (you guessed it, it never did), I discovered the world of Nutritional Therapy. It’s not just about eating healthy but understanding the connection between what we put in our bodies and how it affects our overall health. If you think about it, and as trivial as it might sound, "we are what we eat". The stuff we put in our mouths eventually becomes cells, tissues and organs. It creates emotions and thoughts. What is Nutritional Therapy? Nutritional therapy is a holistic approach to health that focuses on the role of nutrition in optimising physical and emotional well-being. It’s not just about eating healthy foods, but understanding how the nutrients in those foods affect our body’s systems and functions. Nutritional therapy is based on the belief that food can be medicine and that by making specific dietary changes, we can optimise our health and prevent disease. Nutritional therapy is often used in conjunction with functional medicine to provide a comprehensive approach to health and wellness. By addressing nutritional deficiencies and imbalances, identifying and treating the root cause of disease, functional medicine and nutritional therapy can provide a powerful tool for improving health outcomes. Who are we, Nutritional Therapists? Nutritional therapists are trained professionals who use nutrition as a science-based tool to support and optimise health. They work with clients to develop personalised nutrition plans that consider their unique needs, preferences and health goals. Nutritional therapists are trained to identify nutritional deficiencies and imbalances and to recommend dietary changes, supplements and other lifestyle modifications that can address gut issues, energy and stress levels, emotional relationship with food and overall well-being. The link between nutrition and disease prevention is well-established. Poor nutrition is a major risk factor for chronic diseases such as heart disease, diabetes and cancer. How Nutritional Therapy Can Help with Weight Loss One of the reasons why people seek out nutritional therapy is to lose weight. A Nutritional Therapist can help you identify dietary imbalances and deficiencies contributing to weight gain and recommend dietary changes to support weight loss, including guidance on portion control, mindful eating and other sustainable, long-term strategies. Emotional eating and stress eating are common issues that can contribute to weight gain and other health problems. Nutritional therapy can help address these issues by identifying the underlying emotional and psychological factors driving these behaviours. A Nutritional Therapist can help you to adopt healthy coping mechanisms, and recommend dietary changes and supplements (if needed) that can support emotional and mental health. The Role of Nutritional Therapy in Gut Health and Digestive Issues Nutritional therapy can also play a key role in improving gut health and treating digestive issues. The gut is home to trillions of bacteria that play a critical role in digestion and overall health. Through Nutritional Therapy, we can identify dietary imbalances and deficiencies that may be contributing to gut issues and recommend dietary changes and supplements that can support gut health. Finding a Nutritional Therapist and What to Expect in a Session If you would like to explore nutritional therapy, the first step is to find a qualified nutritional therapist. Look for someone who is licensed or certified and who has experience working with clients with similar health concerns. In your first session, your nutritional therapist will conduct a thorough assessment of your health history and current dietary habits, and develop a personalised nutrition plan based on your unique needs and health goals. Nutritional therapy is a powerful tool for optimising health and preventing disease. Whether you’re struggling with chronic disease, weight issues or digestive problems, nutritional therapy can play a key role in your health journey. So why not start seeing food as medicine and give Nutritional Therapy a try? FAQs Time Who can benefit from nutritional therapy? Nutritional therapy can benefit a wide range of individuals, including: Health-conscious people looking to optimise their wellbeing Those with chronic health conditions Individuals struggling with disordered eating patterns Anyone seeking to improve their relationship with food and overall health How does nutritional therapy work? Nutritional therapy involves: Personalised nutrition plans tailored to your unique needs Lifestyle recommendations to support overall health Mind-body techniques to address stress and emotional eating Targeted supplementation when necessary Functional testing to identify underlying imbalances Is nutritional therapy effective? Yes, nutritional therapy can be highly effective. Many clients report improvements in energy levels, digestion, mood, and overall health. However, results vary depending on individual circumstances and commitment to the recommended changes. How long does it take to see results from nutritional therapy? While some people may notice improvements within a few weeks, significant changes typically occur over 3-6 months of consistent implementation. Long-term health transformations may take longer, depending on individual health goals and conditions. How much does nutritional therapy cost? Pricing varies depending on the practitioner and the level of support required. Initial consultations typically range from £80-£150, with follow-up sessions priced between £50-£100. Some practitioners offer package deals for ongoing support. Is nutritional therapy covered by insurance? Coverage varies by insurance provider. Some plans may cover nutritional therapy, especially if recommended by a physician. It's best to check with your insurance company directly. Do I need to make drastic changes to my diet? Not necessarily. Nutritional therapy focuses on gradual, sustainable changes tailored to your lifestyle and preferences. Your nutritional therapist will work with you to implement realistic modifications that you can maintain long-term. What's the difference between a nutritional therapist and a dietitian? While both focus on nutrition, nutritional therapists typically take a more holistic approach, considering lifestyle factors, emotional well - being, and potential nutrient deficiencies. Dietitians often work within the medical system and may focus more on specific medical conditions or weight management. How do I choose a qualified nutritional therapist? Look for a therapist registered with a professional body like the British Association for Nutrition and Lifestyle Medicine (BANT) . Check their qualifications, experience, and client testimonials. Many offer free discovery calls to help you determine if they're the right fit for your needs.

Food for Thought: Why Nutritional Therapy is the Missing Ingredient in Your Health Journey

Discover how Nutritional Therapy can help you achieve holistic health and wellness, addressing hormonal issues, weight loss and more.

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Seek out nature. A recent scientific review concluded that systematic forest exposure - a practice called “ forest bathing ” - offers genuine health benefits. (No actual bathing is involved unless you get caught in a rainfall). The researchers report that forest bathing may temporarily lower stress hormone levels, heart rate, and blood pressure, and improve sleep quality. According to the scientists, forest bathing is a meditative practice that includes walking at a “non-tiring pace” with stops to do breathing exercises and contemplate nature. Sessions usually last two to four hours and are supervised by a trained guide, say the researchers. Obviously, that doesn’t sound all that practical for many of us - at least not as a regular activity. But, like so many health and fitness practices, it’s not all-or-nothing. Based on the scientists’ analysis, the minimal effective dose is 10 to 30 minutes for a single session of sitting or walking in the woods. Longer exposures are linked to stronger and longer-lasting effects. Plus, “forest bathing” just sounds delightful , doesn’t it? Of course, you might wonder: Doesn’t a nice walk around the neighbourhood or a city park offer many of the same benefits? Probably, but they may each offer unique bonuses as well. Mainly: Moving? Good. Getting outside? Good. Taking time for yourself? Good. So, do more of that, as well as you are able to. Reference: Antonelli M, Donelli D, Carlone L, Maggini V, Firenzuoli F, Bedeschi E. Effects of forest bathing (shinrin-yoku) on individual well-being: an umbrella review . Int J Environ Health Res. 2021 Apr 28;1–26. PMID: 33910423

Forest Bathing: The Health Benefits of Connecting with Nature

Seek out nature. A recent scientific review concluded that systematic forest exposure - a practice called “forest bathing” - offers...

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Here’s a wake-up call: If you’re sleep deprived, a recent study from Michigan State University suggests caffeine may not be the productivity booster many people believe it to be. The scientists found that while caffeine may make you more alert and focused, it won’t help you do your best thinking. Specifically, lack of sleep had a negative effect on cognitive functions associated with problem-solving, multi-tasking, and impulse inhibition. And “for a large number of participants,” consuming caffeine didn’t make up for the lack of sleep. That doesn’t mean caffeine offers zero benefits. But with or without caffeine, your work is likely to be more disorganized after a poor night of sleep, say the researchers. What’s more, lack of sleep can make you grumpier in your social relationships, more frustrated in daily life, and less able to manage your feelings and emotions - all of which can seriously mess with your eating behaviours. While some people don’t need as much sleep as others, what you’ve probably been told is a good guideline: The vast majority of adults need seven to nine hours of sleep per night. Nevertheless, this depends on our unique physiology, where feeling rested is a good measure of sufficient sleep. Reference: Stepan ME, Altmann EM, Fenn KM. Caffeine selectively mitigates cognitive deficits caused by sleep deprivation . J Exp Psychol Learn Mem Cogn. 2021 May 20. PMID: 34014758

How Caffeine Affects Sleep and Productivity: The Surprising Truth Revealed

Here’s a wake-up call: If you’re sleep deprived, a recent study from Michigan State University suggests caffeine may not be the...

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It’s not your imagination: “Hanger” is real, according to science. In a recent study, scientists compared two groups of women: one had fasted for the previous 14 hours, the other had just eaten. The fasting group reported: More negative emotions, including anger, tension, fatigue, and confusion. Fewer positive emotions - lower vigour and slightly lower feelings of self-esteem. This can be problematic for some people as negative emotions can be linked to overeating, unsuccessful diets, and weight gain. You don’t need to be a nutrition scientist to see how those things might affect one another. So what can you do about "hanger" ? If you experience it often, your diet might be too restrictive. Try focusing less on restriction and more on adding foods that support your goals (fresh produce is a great place to start). Granted, everyone feels hungry at times (especially if you’re trying to lose weight). But there’s a difference between being “a little bit hungry” and “so hungry my brain is going to explode!” “A little bit hungry” is normal, and with practice, you can build your tolerance for it. Remind yourself that most hunger isn’t actually an emergency. It tends to come in waves (so if you wait, it dissipates). This is a worthwhile skill NOT because you want to restrict yourself. Instead, it’s a tool for when you really can’t eat. For instance, situations like preparing for a colonoscopy or being stuck in traffic can be quite challenging. Because in those times? Hanger only makes a bad situation worse. Ackermans MA, Jonker NC, Bennik EC, de Jong PJ. Hunger increases negative and decreases positive emotions in women with a healthy weight . Appetite. 2022 Jan 1;168:105746. PMID: 34637770

How Emotions Affect Hunger: The Science Behind "Hanger"

It’s not your imagination: “Hanger” is real, according to science. In a recent study, scientists compared two groups of women: one had...

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How you think about stress REALLY matters. Turns out, there’s a huge difference between: “Ugh, why does everything in my life have to be so HARD!?” And… “This sucks, but I can learn and grow from it.” Research shows that people with healthier stress mindsets cope better when confronted with stressors. And progress may take WAY less time than you might think, according to a study published in Emotion . The scientists found that right after people did a short journaling exercise, they immediately - and for two weeks after - experienced a better attitude about stress. Want to try a similar experiment? Do one of these visualization activities: Come up with a list of common stressors and write down what someone might learn from them. Imagine the top three stressors you think you’ll deal with in the next month. Then detail how you might tackle them and grow from them. Spend five minutes jotting down what was most stressful for you in the past week and the positives that came from that stress (no matter how small). It's important to understand that changing our mindset isn't easy and requires continuous reinforcement over time to make it a permanent part of our thinking. We all need support and encouragement along the way, and that's perfectly okay. Remember to be kind to yourself and keep pushing forward towards your goals! Keech JJ, Hagger MS, Hamilton K. Changing stress mindsets with a novel imagery intervention: A randomized controlled trial . Emotion. 2021 Feb;21(1):123–36. PMID: 31566399

How to Handle Stress Better: Tips for a Healthier Mindset

How you think about stress REALLY matters. Turns out, there’s a huge difference between: “Ugh, why does everything in my life have to be...

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I have a special interest in stress & emotional eating, so I asked one of my best friends to share her story. Here is how she finds her way back to healthy, mindful eating. Overeating can be tough. If you struggle with it, you are not alone. I am an overeater, I've always been. Education plays a big role in it, at least it does for me. "Finish your plate!" – my parents said. Our family lunches would start at noon and finish at 6 pm.... 7 courses meals... easy. When you say that to people who've never experienced it, they say: "Were you still hungry by the 4th dish? I would have felt stuffed!" These people don't understand what it is to have an endless pit as a stomach. Of course, you are not hungry, but you were trained not to listen to your hunger cues. You are eating because someone took the time to cook and invited you to their home... It would be rude not to eat. Cooking is a way to show your love in many cultures. Typically, the more I love you, the more I will enjoy cooking new recipes when you come over. And of course, there will be quantity because if we finish a dish, it means there wasn't enough of it... Right? 🤪 It all comes down to giving, loving and nurturing. Coming from a southern French/Italian background, it is a cultural thing for us. We love to cook for others and let's be honest, we love our food. Healthy food but still... quantity matters. Let's fast forward a little bit because WHY we love to prepare and eat these multi courses meals matter. More often than not, the same people who plan these are the ones who didn't have access to a lot of variety and quantity of food when growing up. They are kind of making up for it. I believe it is important to know why we are overdoing it so we can deal with the root cause. That can explain why our parents are overeating, but what about us? If you live in a "developed" country, you have access to all the food you need and you probably always have. I believe that the way your parents educated you and the habits they "forced" on you is hard to change. Hard but not impossible. I always struggled with overeating. I could sit at the family table and eat the multi courses meals while drinking wine even if I wasn't hungry. I would eat out of respect and love for others. It felt uncomfortable afterwards and I usually needed a nap. But in the moment, I was eating whatever was served to me without thinking twice about it. Again, a respect & love thing. Now that I have been living on my own for a while, I can see how harmful that is. I overeat without noticing it because my hunger cues are gone. Let me rephrase this: I don't listen to it . For years I was in the vicious circle of overeating and working out to make up for it. I would binge on everything that would come my way: a full cake, entire bars of chocolate, bags of chips... you name it. As long as it was fatty, salty or sugary. And most of the time I would go from something sugary to salty, back to sugary... until I felt so stuffed that I wanted to sleep it off. I would overeat while being alone because I was ashamed. Ashamed of not being able to control me. I have always been a strong-minded person. My friends and family describe me as such. So no, I couldn't share this weakness with them. Not talking about it makes it worse , believe me. I was using food to overcome a void. I was mainly feeling lonely and dealt with it the only way I knew how. As I always loved working out, I would burn the calories off but as we all know: You can't outrun a bad diet. So, there were days when I would not eat anything; others when I would overeat... A vicious circle. That ended when I got to live with my ex-boyfriend for 4 years. I guess emotional stability was what I needed. I would overeat from time to time... I was eating as much as my 100kg and 1.96 meters ex... but never like I did while being single (or in crappy relationships). Overeating is indeed a way to cope and make up for emotional struggles. Why am I sharing the relationship story with you? Because most of the time, overeating is linked to emotional imbalance. Staying in bad relationships brings your confidence down, you devalue yourself being on a constant roller coaster. It took me years to understand this, but ultimately YOU are the one setting up the bar on how others treat you. It is YOUR responsibility and choice to set it as high or as low as you want. If you don't have standards and boundaries, the people you'll let into your life will eventually set them for you . It takes work, dedication and courage but it is worth it. I am still working on that by the way. 😉 Breaking the overeating cycle is hard and it can come back anytime. After years of not overeating, I thought I was done with it. I was eating right: whole foods and balanced meals 99% of the time. Then I became single... Shit happens folks! And you guessed it... After a few months, it started again. I now feel like in a rabbit hole most days. And that's the thing. The problem with overcoming overeating and then going back to it is that it lowers your confidence and it makes it so much harder to battle it again. Because you failed . I failed. So what's the solution? These are the things I am doing: Talking about it with my close friends and/or with people who are experiencing it; Dealing with the reason why I overeat (the root cause); Being kind to myself and knowing it's ok to screw up; Slowly going back to portion control and not going drastic with calorie counting and restriction. It works for some people but if you are anything like me, it will just make you feel restricted and you will probably end up feeling stressed and the circle will start again. If you are trying to overcome overeating for the first time, I would suggest finding alternatives to your processed comfort foods, making homemade cakes when you feel like having some and concentrating on the balance of protein, carbohydrates, fats and micronutrients in your meals. It sounds basic, but it works long-term. So, take baby steps and try to work on the root cause. That's what worked for me in the past and I believe that could help you too. Comment below, share your story and let's overcome this together. ♥️

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