take what you need

for years, today's guest felt trapped in the cycle of food obsession, exercise rules, and constantly trying to get it "right." After trying therapy, nutrition counseling, and other forms of support, she still felt stuck in the mental battle of her eating disorder in this conversation, she shares how recovery coaching helped her challenge long-held beliefs, navigate fear of fullness,...

Summer can bring up a lot of pressure around food, exercise, and body image. In this episode, I’m sharing what it looked like to navigate a recent bachelorette trip from a place of recovery, not restriction. We’ll talk about vacation food guilt, body image thoughts, packing snacks, letting go of “earning” your food, and how to fully participate in your life this summer instead of spending it focus...

talking all about period recovery, chronic stress, and what your body may be trying to communicate through it all. We discuss why not everyone loses their period, why losing it can be a sign the body is under stress, and how under eating, overexercise, food rules, anxiety around food, poor sleep, (ok I think you get it) can impact hormones and overall health. Of course touching on the fear of weig...

In today’s episode, I’m joined by Kelly Delaney, educator and eating disorder recovery advocate, for an honest conversation about the realities of eating disorder recovery and mental health. we talk about: -what one year in recovery has looked like for Kelly -the misconceptions that keep people struggling in silence -the emotional layers underneath eating disorders -the messy in-between stages of...

reflecting on the version of me I thought I had to be vs. finding who I actually am. from being the “healthy friend” to tying my worth to my body and identity as a dancer, this episode is all about letting go of identities that no longer serve you, and making room for more of who you really are 🤎 Apply to 1:1 Coaching - Restriction to Freedom 🤍 for more support: 1:1 coaching: click here to learn...

talking all about extreme hunger! why it happens, why it makes sense from a biological and psychological standpoint, and how to respond to it without fear. probably things you need to hear, whether you are going through extreme hunger, or just grew up hearing all the ways to suppress your hunger (all of us) 🤍 as always, it’s easier to go through it with guidance from someone who has been there. I...

Your go-to episode when you’re needing a boost of motivation, and normalizing the fact that low motivation days are human. Talking about choosing growth over avoidance, and what I’m still working on: being present.  I reflect on the full circle moment of speaking at my alma mater and how my identity has shifted beyond food, body, and exercise. We chat about staying motivated when things feel uncer...

What happens when you reach the body you thought you wanted.. and still feel miserable? In this episode, I’m joined by my former 1:1 client Sadie, a dancer who shares her honest eating disorder recovery story and how she healed her relationship with food, exercise, and body image. Before recovery, her life revolved around calorie counting, food rules, body checking, and trying to maintain control....

Your brain will suggest restriction as the solution. That’s what it’s been trained to do. But restriction never actually fixes guilt, it reinforces it. So we do it a little differently around here 🤗In this episode, I am going through all of the tools you need to deal with food guilt. As you use these tools, you change the pattern of guilt, to one day no longer have food guilt at all (promise it’s...

Recovery isn’t about comparison or waking up one day feeling “fixed.” In this episode, I share the things I wish I understood earlier: how the mind works in an eating disorder, why perfectionism isn’t the enemy, the fear of carbs, weight gain myths, losing your period, and the power of talking about it and getting support. Sharing what I wish I had known, being the help I wish I had. If you’re in...

confidence isn’t something I’ve always felt, it was something I built and I want you all to feel it too 🫶🏻 In this episode, we talk about why confidence can’t live in just one place (your body, performance, grades, or validation) and how real, sustainable confidence comes from multiple areas of your life. Get out a sheet of paper and write out the categories I go through! I promise those tangibl...

In this episode, I explore how the need for control often sits beneath food rules, restriction, over productivity, and burnout. Sharing how control has shown up throughout my life; from my eating disorder, fear of rest days, and hyper fixation on goals.. to big dreams like becoming a Rockette, building my business and navigating current dreams too  We talk about why controlling food or productivit...

today’s episode naturally leads into a concept I talk about often with clients: conscious eating I walk you through what conscious eating really means to me, how it differs from intuitive eating, and why I find it to be a more supportive, confidence-building approach. we’ll break conscious eating down into three parts, and also talk through: -why “feeling good” includes both vegetables and dessert...

This episode is a bunch of topics that were simply on my mind that I felt excited to talk about..figuring out how to celebrate myself, feeling grounded when being out of routine, and handling comments from others. All wrapped up with a q&a too 🥰 join the free group chat (a group of us all with the same goals of food freedom): https://t.me/+JbjbdoQjvEUyMDYx book a consultation call: https://ca...

This week, I’m joined by my friend Rachel - someone I’ve wanted on the podcast since before it even had a name 🥲We’re basically the same person, we have endless deep conversations, and today we finally recorded one. We talk about food, identity, vulnerability, and the roles we used to cling to; asking each other the kinds of questions we wish someone had asked us years ago.  If you’ve ever strugg...

In this episode, I am talking you through how to create an intentional, supportive plan for thanksgiving so you can feel calm, confident, and grounded around food. I share how my own approach to thanksgiving has shifted from scarcity and stress to ease and empowerment, through my eating disorder, recovery, and now.  You’ll learn how to plan for the day in a way that supports how you want to feel -...

Feeling reflective? yeah same. We’re doing a little bit of that, but I also give you an inside look at a new thing I’m trying to help me stay present and grounded. Whether you’re in recovery or just trying to get through the week, this one’s your reminder that as you work on yourself, you’re also living a life a past version of you dreamed about 🫶 If you’d ike to connect with other listeners of t...

Q&A time!! Catching up on all things life, recovery, and mental health. I open up about what I am going through lately - plus! I answer your listener questions about boston life, grad school, fear foods, movement in recovery, missing dance, and what it’s like to rebuild trust with your body again. And if you haven’t heard — Food Freedom Kickstart is officially open! A 2 week online course desi...

In this episode, I’m diving into the negative thoughts that fuel guilt, anxiety, and stress around food and exercise - and how to actually debunk them. I start with the beliefs I personally struggled with, like thinking I had to eat less on rest days, or that carbs were only for before workouts. Then, I walk through the thoughts you all sent me and share simple ways to reframe them so they no long...

In this episode, we are getting real with the reasons you are stuck in an uncomfortable relationship with food. expect tough love, reflection, and tools to help you move from “fine” to true food freedom a look into what is covered:  -the negatives of ignoring your thoughts and being “fine” -why one-off exposure to a fear food isn’t enough -what is keeping you disconnected from your body -the parts...

in this episode, my mom and I sit down (for the first time ever) to talk about my eating disorder. My mom shares her perspective of my ed, what she wishes other parents knew, and how this experience has shaped her both as a parent and as a person. whether you’re a parent supporting a child through an eating disorder, someone in recovery yourself, or simply curious about what this journey looks lik...

your go-to episode for the days when body image feels heavier than usual. gentle reminders, mindset shifts, and small practices to support you through it 💌 journal prompts here !   🤍 for more support: 1:1 coaching: click here to learn more   Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com

I’m opening up about a topic I don’t usually share about - my relationship with alcohol. this is not about telling you what your relationship with alcohol should look like - it’s about giving you space to reflect on your own and reminding you that it’s okay if your choice looks different from others. I’ll share: -why I don’t label myself as sober but also rarely drink -how alcohol overlaps with fo...

this episode is for anyone seeking to heal body image struggles - from disordered eating to everyday dissatisfaction  🤍🌥️ I talk through:  -why body image is rooted in beliefs, not appearances -strategies to ease body checking habits and respond to negative self-talk -the power of body neutrality, gratitude, and building purpose beyond your body -practical and tangible tips to apply 1:1 coaching:...

this week, I’m joined by one of my best friends, gabby - a fellow Rockette and someone who has walked alongside me through so many dreams and seasons of life. We’re talking about how we met, what it was really like moving to NYC to pursue our dance dreams, and the ups and downs that come with it all.  from college rejections and self-doubt to journaling, recovery, and becoming Rockettes, this epis...