Nourished & Free: The Podcast

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

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

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

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

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

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

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🏷️ Show me you're listening by tagging me on socials! @yatesnutrition

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

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

You're so tired of it. 🫩

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

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

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

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

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

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

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

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

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

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

You've done the math a hundred times: log breakfast, log the snack, subtract lunch, figure out what's "left" for dinner. And somehow you still end up going over. Every. Single. Time.

The thing I've noticed over my 6+ years of working with women struggling with their relationship with food is that the more you try to control food with numbers, the more out of control you actually feel around it.

In this episode, I'm breaking down:
-What's happening psychologically when you turn eating into a math equation.
-Why you start wanting the foods you "can't" have.
-Why constant tracking stress messes with your ability to think clearly.
-Why it's always that "one more thing" on top of everything else that sends it all sideways.

I also get real about my own MyFitnessPal addiction (yes, the barcode-scanning, pre-portioning, know-it-before-I-eat-it kind), and I walk you through a simple body-awareness practice you can try right now—plus three questions to ask yourself the next time you open a tracking app out of habit instead of hunger.

Your calorie tracking app is NOT going to be happy you listened to this 🤣

JUMP TO:
[00:00] The calorie math spiral
[01:48] When food becomes a budget instead of just... food
[03:15] The stress-food connection
[06:22] Why "one more thing" is always what breaks the system
[12:59] A simple practice to reconnect with your body, starting today
[14:10] My MyFitnessPal confession
[15:12] The 3 questions to ask before you open that app again

Ready for support that actually gets you off the numbers for good? Nourished & Free, my group coaching program, is building our waitlist for the fall cohort now — and spots are already filling up. Details are linked below.
Send an anonymous love note, or suggest a future episode!

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

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

You've lost the same 20 pounds more times than you can count. You get there, you feel the thrill... and then it's gone. And you're already onto the next thing you want to fix about yourself.

In this episode, I'm asking a question most of us never let ourselves sit with: why did you actually WANT to lose weight in the first place? Not the surface answer — the real one.

I'm sharing a story about a client whose secret binge eating had nothing to do with willpower, and everything to do with something she believed about herself that she'd never said out loud. And I'm making a case for why losing weight might not even be the right vehicle for what you're actually after.

If you've ever gotten to a smaller body and wondered why it didn't fix the thing you thought it would, this one's going to hit different.

JUMP TO:
(3:57) Rewind to the first time you ever lost weight
(7:32) What we conveniently forget once we're "successful"
(10:30) The client story that shows how binge eating has very little to do with the food
(12:13) A question that can start to peel back your deeper layers
(12:39) Evidence your brain needs to believe body peace is possible
(15:47) Where body acceptance actually starts

More resources:
Get on the Nourished & Free waitlist!
Send an anonymous love note, or suggest a future episode!

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

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