NEW!Trigger Warning Podcast!

Trigger Warning!

The upcoming chat on my Youtube channel with the lovely Anna Liisa covers a lot of personal and triggering topics around eating disorders: anorexia, bulimia and binge eating.

We don’t hold back though!

From our personal experiences, first triggers, symptoms and challenges to both of us healing from our own distorted relationship with food, you don’t want to miss out on this!
Link below:

Overcoming Eating disorder and Body Dysmorphia

I am finally opening up in this video about my own battle with restricting and binge eating as well as my body related issues that went hand in hand with having a poor relationship with food.

Everything started before the age of 11 at a ballet class but a full blown dieting mentality was installed in me at the age of 13 and just went from there to be a full blown eating disorder. I share my story but also the way I have healed and how I help my clients for over 10 years to heal from dieting and bingeing.

I focus my work on three main pillars: end dieting, identify your triggers and change your mindset around food. All three have a crucial role if you want to stop binge eating and regain your natural sense of hunger and satiety cues.

Watch my video here and let me know what you think!

Gaining weight in recovery?

Gaining weight in recovery is a tough one but let’s talk about it.

You see if you are restricting and then bingeing all the time it’s because you are always chasing the number on the scale which is NOT your set point weight.

You are chasing a number that can be achieved through rigorous exercise, severe self-monitoring of your food intake and basically having no life.

What does that mean? It means that your body for whatever reason doesn’t sit naturally at that weight you have imagined.

With the understanding that it’s your distorted relationship with food and your body pushing you to that number you will be able to step back and assess what would happen if you had those 3-5kg extra that you are trying to get rid of for the last decade?

Probably nothing besides having more energy, less time spent dieting and working out obsessing over calories and actually living life 

Think about it- what is so great about being miserable stuck in constant dieting to get to a number that you can’t maintain!?

It’s your ED talking. Push it away

Are fad diets for you?

Fad diets often promise quick results with minimal effort, but they’re generally not sustainable or healthy in the long term. These diets often eliminate entire food groups or promote excessive restriction, which can lead to nutritional deficiencies, disordered eating habits, and even health problems.

I have tried every single one of them and unfortunately after a quick win, it always backfired.

Check out my latest Youtube video here: “Are fad diets for you?”

Eating disorder awareness week

Eating Disorder Awareness Week is an annual campaign aimed at raising awareness about eating disorders, promoting early intervention, and providing support and resources for those affected by these serious mental health conditions. Typically held in February, Eating Disorder Awareness Week involves various activities such as educational events, community outreach, social media campaigns, and fundraising efforts.

The week serves as an opportunity to dispel myths surrounding eating disorders, encourage open conversations about body image and mental health, and advocate for improved access to treatment and support services. It also emphasizes the importance of early detection and intervention, as early intervention can significantly improve outcomes for individuals struggling with eating disorders.

Throughout Eating Disorder Awareness Week, organizations, advocacy groups, healthcare professionals, individuals with lived experience, and supporters come together to share information, resources, and stories of hope and recovery. By raising awareness and fostering understanding, the campaign aims to reduce stigma, increase access to care, and ultimately save lives.

I cover in my latest Youtube video all the symptoms (inclusive my own), needed help, options when it comes to recovery and so much more.

I was on the OFTM podcast!

Hey everyone!

While in London I stopped by Oliver Forman’s studio and recorded an amazing podcast episode! We sit together and talked about eating disorders, the signs, the affects, what causes them, building healthy relationships with food, body dysmorphia and how it goes hand in hand with eating disorders.

Watch the episode here!

Is ADHD connected to binge eating?

ADHD (Attention Deficit Hyperactivity Disorder) and binge eating can be connected in several ways, although it’s important to note that not everyone with ADHD will experience binge eating, and vice versa. The relationship between these two conditions is complex and can vary from person to person. Here are some of the potential connections:

  1. Impulsivity: People with ADHD often exhibit impulsive behavior, which can extend to eating habits. They may have difficulty controlling their impulses to eat, leading to binge eating episodes.
  2. Emotional Regulation: Both ADHD and binge eating disorder are associated with difficulties in regulating emotions. Individuals with ADHD may turn to binge eating as a way to cope with stress, anxiety, or other emotional challenges.
  3. Executive Functioning: ADHD is characterized by difficulties in executive functioning, including planning, organization, and self-control. These executive function deficits can contribute to disordered eating patterns, including binge eating.
  4. Medication: Some medications used to treat ADHD, such as stimulants like methylphenidate or amphetamine-based medications, may suppress appetite and lead to reduced food intake. However, when these medications wear off, individuals may experience rebound hunger and engage in binge eating.
  5. Comorbidity: Binge eating disorder and ADHD can co-occur in the same individual. People with ADHD may be at a higher risk of developing binge eating disorder, and vice versa, due to shared risk factors and genetic predispositions.

It’s essential to recognize that not all individuals with ADHD will have issues with binge eating, and not all individuals with binge eating disorder will have ADHD. Additionally, these conditions can occur alongside other mental health issues, such as depression, anxiety, or substance abuse, further complicating the picture.

Hope this brings a bit more clarity for those who are diagnosed with ADHD in what way food and especially bingeing can interfere. Although you may take medication for ADHD, binge eating is solved through therapy work and coaching.

To book your free call, please register here!

Do you feel extremely full after eating?Here is why!

If you feel extremely full after eating and it happens on a regular basis, this might be the reason why:

1. You try to postpone eating for later in the day, saving calories for afternoon and dinner. Once you start eating, it seems like you can’t stop. Partially it’s due to hunger but also your perception that food won’t be available to you for a longer period of time. Try to have regular meals instead and you won’t feel starved once you start eating

2. You are not paying attention to your satiety cues (mostly because you also didn’t pay attention to your hunger cues) or you are distracted with your phone, laptop or the tv. If you want to snack that your snacks in a small bowl and eat from there, not from the whole bag.

3. You are not checking in with yourself while eating. Try assessing if you are  actually still hungry or eating out of habit. Ask yourself whether or not stopping at a certain point would leave you satisfied and satiated or not.

4. You are trying to make your meal so “Clean” but it’s never quite satisfying so you keep eating and searching for food once you are done. You need to feel something, a specific taste and you won’t stop eating until you get it. Your meals have to be nourishing but also very satiating.

5. You are experiencing some emotions you are not ready to deal with and you are definitely emotionally stuffing yourself with food.

Let me know here if you experience this on a regular basis. Let’s end together overeating in 2024! First things first though, free consultation call with me so we can assess your current needs and wishes before making a plan.

Book your FREE call here and let’s get this started!

How to manage intense sugar cravings?

Intense sugar cravings for most people are either a habit or a response to a restriction. If you feel you can’t have something you will want it more and then once you have it, you can’t stir eating it because you know you will restrict yourself again after the current bingeing episode.

If for health reasons you are trying to overcome sugar please understand that sugar cravings can be challenging to overcome, but with the right strategies, you can manage and reduce them. Here are some tips to help you beat sugar cravings:

  1. Eat Regular Meals: Maintain a regular eating schedule with balanced meals and snacks to help stabilize blood sugar levels. Skipping meals can lead to intense sugar cravings.
  2. Choose Whole Foods: Opt for whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. These foods provide essential nutrients and fiber, which can help satisfy your hunger and reduce cravings.
  3. Stay Hydrated: Dehydration can sometimes be mistaken for hunger or sugar cravings. Drink plenty of water throughout the day to stay adequately hydrated.
  4. Get Enough Sleep: Poor sleep can disrupt your body’s hunger hormones, leading to increased cravings for sugary foods. Aim for 7-9 hours of quality sleep each night.
  5. Manage Stress: Chronic stress can trigger sugar cravings as your body seeks comfort through food. Practice stress-reduction techniques like deep breathing, meditation, yoga, or hobbies you enjoy.
  6. Plan Your Snacks: Prepare healthy snacks in advance, such as cut-up fruits, vegetables, or a small handful of nuts. Having these readily available can help you make better choices when cravings strike.
  7. Gradually Reduce Sugar Intake: If you’re used to consuming a lot of sugary foods and beverages, try gradually reducing your sugar intake instead of quitting cold turkey. This can help your taste buds adjust over time.
  8. Practice Mindful Eating: Pay attention to the taste, texture, and satisfaction of the foods you eat. Eating mindfully can help you enjoy your meals more and reduce the desire for excessive sugar.
  9. Allow Occasional Treats: Completely depriving yourself of sweets can lead to binge eating later. It’s okay to enjoy an occasional treat in moderation.
  10. Seek Support: If sugar cravings are a persistent issue, consider seeking support from a registered dietitian or therapist who specializes in nutrition and emotional eating.

If 2024 is the year you chose to heal your relationship to food start with a FREE call where you get the 3 step process exactly how to do so. Click here to book your free call

Not eating anything and still can’t lose weight?

If you are not losing weight in a caloric deficit, there could be several factors at play. While a caloric deficit, which means consuming fewer calories than your body expends, is a fundamental principle for weight loss, individual differences, and other factors can affect the outcome. Here are some reasons why you might not be losing weight despite being in a caloric deficit:

  1. Inaccurate calorie tracking: Underestimating the number of calories you consume or overestimating the number of calories burned through exercise can lead to a smaller caloric deficit than you think.
  2. Metabolic adaptation: Over time, your body can adapt to a caloric deficit by slowing down its metabolic rate. This means you might need to adjust your calorie intake further to continue losing weight.
  3. Water retention: Changes in salt intake, hormonal fluctuations, or certain medications can cause temporary water retention, making it appear as though you’re not losing fat even when you are in a caloric deficit.
  4. Inconsistent tracking: Inconsistency in your dietary and exercise habits can lead to fluctuations in weight that may mask your overall progress.
  5. Muscle gain: If you are simultaneously engaging in strength training or resistance exercises while in a caloric deficit, you may be building muscle mass. Muscle is denser than fat, so you may not see a significant change in your weight even if your body composition is improving.
  6. Medical conditions: Certain medical conditions or medications can affect your metabolism and make it more challenging to lose weight.
  7. Plateaus: It’s common to experience weight loss plateaus during your journey. Your body may reach a point where it resists further weight loss for a period, but with persistence and adjustments, you can often overcome these plateaus.

To address these challenges, it’s essential to:

  • Ensure accurate calorie tracking by using reliable methods and tools.
  • Be patient and consistent with your efforts.
  • Consider consulting a healthcare professional or a registered dietitian to rule out underlying medical issues or receive personalized guidance.
  • Adjust your caloric intake and exercise routine as needed based on your progress and goals.

My best advice while you are losing weight is to not focus on the scale because of weight fluctuations that can throw you off, focus on eating a variety of foods within your calorie intake and move as much as possible regardless of whether you are going to the gym or not. Doing sports is great but moving your body throughout the day is even better!

If you have been in the cycle of trying to lose weight but then once you reach your goal weight it all comes back up due to more mindless eating and bingeing, book your FREE CALL here and let’s get the conversation started!