A new “pyramid” lands, the internet erupts, and we’re left asking the only question that matters: what should actually change on our plates? We take you past the viral graphic and into the real guidance, translating policy-speak into practical choices you can make this week. From protein hype to saturated fat limits, from kids and sugar to food access and cost, we connect the dots with clear, judgment-free advice.

We start by grounding the conversation in history—how the 1992 pyramid gave way to MyPyramid and then MyPlate—and why that plate was easy to teach across ages, cultures, and languages. Then we examine what’s new versus what’s noise. The saturated fat limit remains under 10%, yet the graphic leans harder into animal foods. We unpack how to reconcile those messages with smarter swaps: rotate seafood, choose lean cuts, mix in beans and lentils, use oils, and keep portions flexible. We also call out missing voices; it’s baffling that registered dietitians weren’t centered on the panel when they’re the ones who field public questions and rebuild trust.

Parents will find straight talk on kids and sugar. Strict rules can spark secrecy and binge-restrict patterns; a neutral, structured approach supports intuitive eating and calmer mealtimes. We touch on the much-cited JAMA study and why methods and dates matter before drawing sweeping conclusions. And because advice without access is a dead end, we focus on policy levers that make change real—SNAP and WIC improvements, culturally relevant options, and school meals that families can afford and kids will eat.

If you’ve felt whiplash from “eat more protein” while “watch saturated fat,” or wondered how the new USDA dietary guidelines fit your culture, budget, or health history, this conversation offers clarity you can use. Listen for practical takeaways, not perfection: adequate, consistent, and varied beats rigid rules every time. Enjoyed the show? Subscribe, share with a friend who’s confused by the new graphic, and leave a quick review to help others find us.

Show notes:

Trigger warning: this show is not medical, nutrition, or mental health treatment and is not a replacement for meeting with a Registered Dietitian, Licensed Mental Health Provider, or any other medical provider. You can find resources for how to find a provider, as well as crisis resources, in the show notes. Listener discretion is advised.

Resource links:

ANAD: https://anad.org/

NEDA: https://www.nationaleatingdisorders.org/

NAMI: https://nami.org/home

Action Alliance: https://theactionalliance.org/

NIH: https://www.nimh.nih.gov/

How to find a provider:

https://map.nationaleatingdisorders.org/

https://www.psychologytoday.com/us

https://www.healthprofs.com/us/nutritionists-dietitians?tr=Hdr_Brand

Suicide & crisis awareness hotline: call 988 (available 24/7)

Eating Disorder hotline: call or text 800-931-2237 (Phone line is available Monday-Thursday 11 am-9 pm ET and Friday 11 am-5 pm ET; text line is available Monday-Thursday 3-6 pm ET and Friday 1-5 pm ET)

If you are experiencing a psychiatric or medical emergency, please call 911 or go to your nearest emergency room.

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Ever feel trapped between diet rules and anti-diet slogans, like you have to pick a side to “eat right”? We invited ADHD dietitian Chelsea Grimbone to break the stalemate. Chelsea has lived on both ends of the spectrum—teaching adult weight management classes and guiding eating disorder recovery—and she shows how the same core skills can serve radically different goals when we strip away shame and refocus on intention.

We unpack what anti-diet actually means, beyond hashtags and hot takes. Chelsea explains Health at Every Size as a behavior-first framework, how set point theory reframes the fight with the scale, and why gentle nutrition is an “add-in” approach that prioritizes protein, fiber, regular meals, and satisfaction. We talk about the good–bad pendulum that diets create, why sustainability beats short-term wins, and how therapy tools like CBT can calm the anxiety that often drives food rules. You’ll hear practical examples—from pizza crust vs cauliflower crust to the cottage cheese craze—that reveal why inclusivity means both can belong when the choice serves you rather than fear.

We also address the toxic edges of both camps. Diet culture can moralize food; anti-diet can shame preferences. The middle is not mushy—it’s where curiosity replaces judgment and where clients learn to move from fear foods to genuine enjoyment. For ADHD brains, we highlight accessibility and convenience as health tools, with snack ideas like freezer waffles with peanut butter and honey that actually stick. By the end, you’ll have a clearer philosophy of nutrition that fits real life: less performing health, more practicing it.

If this conversation helped you rethink your relationship with food, follow and subscribe, share it with a friend, and leave a quick review telling us one “rule” you’re ready to rewrite.

Show notes:

Trigger warning: this show is not medical, nutrition, or mental health treatment and is not a replacement for meeting with a Registered Dietitian, Licensed Mental Health Provider, or any other medical provider. You can find resources for how to find a provider, as well as crisis resources, in the show notes. Listener discretion is advised.

Resource links:

ANAD: https://anad.org/

NEDA: https://www.nationaleatingdisorders.org/

NAMI: https://nami.org/home

Action Alliance: https://theactionalliance.org/

NIH: https://www.nimh.nih.gov/

How to find a provider:

https://map.nationaleatingdisorders.org/

https://www.psychologytoday.com/us

https://www.healthprofs.com/us/nutritionists-dietitians?tr=Hdr_Brand

Suicide & crisis awareness hotline: call 988 (available 24/7)

Eating Disorder hotline: call or text 800-931-2237 (Phone line is available Monday-Thursday 11 am-9 pm ET and Friday 11 am-5 pm ET; text line is available Monday-Thursday 3-6 pm ET and Friday 1-5 pm ET)

If you are experiencing a psychiatric or medical emergency, please call 911 or go to your nearest emergency room.

Support the show

Show notes:

Trigger warning: this show is not medical, nutrition, or mental health treatment and is not a replacement for meeting with a Registered Dietitian, Licensed Mental Health Provider, or any other medical provider. You can find resources for how to find a provider, as well as crisis resources, in the show notes. Listener discretion is advised.

Resource links:

ANAD: https://anad.org/

NEDA: https://www.nationaleatingdisorders.org/

NAMI: https://nami.org/home

Action Alliance: https://theactionalliance.org/

NIH: https://www.nimh.nih.gov/

How to find a provider:

https://map.nationaleatingdisorders.org/

https://www.psychologytoday.com/us

https://www.healthprofs.com/us/nutritionists-dietitians?tr=Hdr_Brand

Suicide & crisis awareness hotline: call 988 (available 24/7)

Eating Disorder hotline: call or text 800-931-2237 (Phone line is available Monday-Thursday 11 am-9 pm ET and Friday 11 am-5 pm ET; text line is available Monday-Thursday 3-6 pm ET and Friday 1-5 pm ET)

If you are experiencing a psychiatric or medical emergency, please call 911 or go to your nearest emergency room.

What if the memories that weigh you down could lose their grip without retelling every detail? We sit with licensed therapist and EMDR specialist Ashley Gambino to unpack how EMDR transforms stuck stress into steadier days—whether you’re navigating “big T” trauma or the everyday triggers that drain your energy at work and home.

Ashley starts by busting the myth that EMDR is only for extreme trauma. She explains how the method targets negative beliefs—like “I’m not enough” or “I’m not safe”—and traces them back to earlier moments your body remembers even when your mind doesn’t. We walk through readiness and safety, including when EMDR should wait for sobriety or stabilization, and how resourcing with a “safe calm place” and regulation skills builds a reliable foundation. From there, Ashley demystifies the flow of a session: identifying a present trigger, mapping body-based memories, and using bilateral stimulation so the brain can naturally reduce distress.

Curious about EMDR intensives? Ashley outlines how multi-hour blocks can compress months of progress into days, with structured breaks, clear expectations, and honest aftercare. You’ll hear how memories often fade in intensity and color, how positive beliefs are installed, and why the real proof shows up in daily life—like speaking to a difficult boss with calm confidence or setting a boundary without the familiar panic. We also touch on integrating EMDR with IFS, acute protocols for recent events, and why ongoing training matters for ethical, effective care.

If you’ve wondered whether EMDR could help you feel lighter, more present, and more in control, this conversation offers a grounded, compassionate roadmap. Listen, share with a friend who’s curious about trauma therapy, and then tell us: what belief would you most want to change? Subscribe, leave a review, and help more listeners find thoughtful mental health conversations.

Support the show

Leaking when you laugh, hip pain that keeps returning, or sex that hurts are not things you just have to live with. We invited Dr. Courtney Smiach, founder of Rebel PT and a licensed pelvic health physical therapist, to unpack the real reasons behind pelvic symptoms and share practical steps to feel better—without shame and without the “that’s normal” brush‑off.

We dig into the core canister—diaphragm, abdominals, back muscles, and pelvic floor—and why pressure management is the hidden engine behind so many issues: urinary urgency, incontinence, constipation, pelvic heaviness, and stubborn low back or hip pain. Courtney explains how pregnancy changes posture, breath mechanics, and stability, what that means for SI joint pain and pubic symphysis popping, and why smart movement, breath work, and gentle core training during pregnancy can reduce pain and accelerate postpartum recovery. We also explore vaginismus and pain with intimacy as practical barriers to conceiving, plus the nuanced ways pelvic PT collaborates with dietitians, OBs, urogynecologists, and mental health providers to deliver real results.

If you’ve ever been dismissed by a provider or told your symptoms are “just part of life,” this conversation offers a different path: consent‑led care, clear education, and tools you can use right away. Courtney shares what to expect from pelvic PT, when internal exams help and when they’re not necessary, and how to find qualified specialists even if you’re outside North Carolina. Along the way, we highlight the growing (but still under‑researched) field of pelvic health and the community‑driven model behind Rebel PT + Cycle.

Subscribe for more honest, evidence‑informed conversations on pelvic health, pregnancy and postpartum care, mental health, and body image. If this helped you or someone you love, share it, leave a review, and tell us the one myth about pelvic health you want to see retired for good.

For more information on Rebel Pt, check out https://rebel-nc.com/

Show notes:

Trigger warning: this show is not medical, nutrition, or mental health treatment and is not a replacement for meeting with a Registered Dietitian, Licensed Mental Health Provider, or any other medical provider. You can find resources for how to find a provider, as well as crisis resources, in the show notes. Listener discretion is advised.

Resource links:

ANAD: https://anad.org/

NEDA: https://www.nationaleatingdisorders.org/

NAMI: https://nami.org/home

Action Alliance: https://theactionalliance.org/

NIH: https://www.nimh.nih.gov/

How to find a provider:

https://map.nationaleatingdisorders.org/

https://www.psychologytoday.com/us

https://www.healthprofs.com/us/nutritionists-dietitians?tr=Hdr_Brand

Suicide & crisis awareness hotline: call 988 (available 24/7)

Eating Disorder hotline: call or text 800-931-2237 (Phone line is available Monday-Thursday 11 am-9 pm ET and Friday 11 am-5 pm ET; text line is available Monday-Thursday 3-6 pm ET and Friday 1-5 pm ET)

If you are experiencing a psychiatric or medical emergency, please call 911 or go to your nearest emergency room.

Support the show

Ever wish holiday traditions felt lighter and more like you? We invited our colleague Tamar, an FBT therapist, to help us unpack the meaning of Hanukkah’s light and the realities of eight days filled with latkes, donuts, gatherings, and comments—and then we turn to Christmas, where office cookie swaps, seven fishes, and a packed social calendar can test even the most grounded routines. Together we get honest about food fears, sensory overload, and that pressure to “perform” at the table, then trade it for values, boundaries, and practical support.

We explore what makes Hanukkah unique: customs that are beloved but not required, space to light candles and sing without forcing eight nights of fried food, and the power of modeling calm participation for kids. Tamar shares planning strategies for pacing the week, communicating needs, and choosing where to show up fully. We normalize the physical reality of richer food and busier schedules and offer scripts to sidestep diet talk. For students and adults, we outline how to use multiple supports, keep a regular fueling rhythm, and reduce dread with simple, repeatable plans.

Shifting to Christmas, we talk about managing back-to-back events, navigating seafood-heavy menus, and supporting ARFID or sensory sensitivities without turning the table into a high-stakes exposure. We explain when exposures help and when they should wait, how to build a plate that fits you, and how to tap into values—connection, joy, tradition—without sacrificing recovery. We close with two actionable takeaways: accept that holiday routines will be different and choose one act of self-care as a gift to yourself.

If this conversation helped, follow the show, share it with someone who needs it, and leave a quick review so more listeners can find us. Your support helps us keep bringing thoughtful, stigma-free conversations to the table.

Show notes:

Trigger warning: this show is not medical, nutrition, or mental health treatment and is not a replacement for meeting with a Registered Dietitian, Licensed Mental Health Provider, or any other medical provider. You can find resources for how to find a provider, as well as crisis resources, in the show notes. Listener discretion is advised.

Resource links:

ANAD: https://anad.org/

NEDA: https://www.nationaleatingdisorders.org/

NAMI: https://nami.org/home

Action Alliance: https://theactionalliance.org/

NIH: https://www.nimh.nih.gov/

How to find a provider:

https://map.nationaleatingdisorders.org/

https://www.psychologytoday.com/us

https://www.healthprofs.com/us/nutritionists-dietitians?tr=Hdr_Brand

Suicide & crisis awareness hotline: call 988 (available 24/7)

Eating Disorder hotline: call or text 800-931-2237 (Phone line is available Monday-Thursday 11 am-9 pm ET and Friday 11 am-5 pm ET; text line is available Monday-Thursday 3-6 pm ET and Friday 1-5 pm ET)

If you are experiencing a psychiatric or medical emergency, please call 911 or go to your nearest emergency room.

Support the show

Perfection looks like safety on the surface: if nothing is wrong, nothing can hurt me. But under the polish sits a heavy cost—anxious checking, shrinking choices, and a relentless inner critic. We open up a candid, compassionate conversation about perfectionism’s roots, how it shows up in food rules and body image, and why chasing flawless outcomes erodes genuine health.

Together, we draw a bright line between being perfect and doing your best. One demands control you can’t actually have; the other honors context, limits, and change from day to day. You’ll hear how perfectionism can function as a trauma response, why high-achieving doesn’t have to mean rigid, and what family and school environments can teach us—sometimes loudly, sometimes subtly—about earning love through performance. We also connect the dots to anxiety and OCD traits, highlighting the telltale cycles of punishment, escalation, and burnout that follow broken rules and “imperfect” choices.

Most importantly, we share practical tools to loosen perfectionism’s grip. Map green, yellow, and red zones to target small, doable experiments. Practice exposure without neutralizing: wear the mismatched socks, leave the bed as-is, eat the “good enough” snack, turn in the assignment without one more pass. Shift your success metric from outcomes to effort and care. For support people, we offer scripts and timing tips that validate fear while inviting change, so encouragement lands where it can help most.

If you’re ready to trade pressure for peace and reclaim self-worth from grades, calories, and checklists, press play. Then tell us: what’s one rule you’re ready to rewrite? Subscribe, share this with a friend who needs it, and leave a quick review to help others find the show.

Trigger warning: this show is not medical, nutrition, or mental health treatment and is not a replacement for meeting with a Registered Dietitian, Licensed Mental Health Provider, or any other medical provider. You can find resources for how to find a provider, as well as crisis resources, in the show notes. Listener discretion is advised.

Resource links:

ANAD: https://anad.org/

NEDA: https://www.nationaleatingdisorders.org/

NAMI: https://nami.org/home

Action Alliance: https://theactionalliance.org/

NIH: https://www.nimh.nih.gov/

How to find a provider:

https://map.nationaleatingdisorders.org/

https://www.psychologytoday.com/us

https://www.healthprofs.com/us/nutritionists-dietitians?tr=Hdr_Brand

Suicide & crisis awareness hotline: call 988 (available 24/7)

Eating Disorder hotline: call or text 800-931-2237 (Phone line is available Monday-Thursday 11 am-9 pm ET and Friday 11 am-5 pm ET; text line is available Monday-Thursday 3-6 pm ET and Friday 1-5 pm ET)

If you are experiencing a psychiatric or medical emergency, please call 911 or go to your nearest emergency room.

Support the show

Holidays can be loud—full of love, expectations, and a whole lot of food talk. We pulled the curtain back on what real support looks like when someone you care about is navigating an eating disorder, body image struggles, or heightened anxiety around meals. Together, we unpack how families become part of the treatment team, why the person struggling gets to be the expert on what helps, and how to replace well-meaning but unhelpful habits with language and actions that actually soothe.

We get practical. You’ll hear why appearance-based compliments often backfire and what to say instead to build safety and connection. We share a simple toolkit for emotionally intense moments: a lighthearted code word to signal “I’m full” and need space, agreed timeouts, and clear check-in plans that can be scheduled, requested, or paused. On the food front, we talk about modeling a calmer plate, skipping diet culture comments, and supporting unconditional permission to eat—even when others pass on dessert. When hesitation shows up, supporters learn how to be present without pressure, and clients learn how to borrow permission until their own intuition strengthens.

Underneath the tips is a bigger theme: connection over perfection. Tiny gestures—a smile across the table, sitting together during a tough course, changing the subject when talk turns toxic—can steady someone more than any clever line. We close with a call to reflect after the day: spot small wins, name what didn’t work, and adjust the plan. That loop of plan, practice, and review turns one hard holiday into a map for gentler ones ahead. Subscribe for more grounded conversations on mental health, nutrition, and recovery, and share this episode with the support person who will be by your side this season.

Show notes:

Trigger warning: this show is not medical, nutrition, or mental health treatment and is not a replacement for meeting with a Registered Dietitian, Licensed Mental Health Provider, or any other medical provider. You can find resources for how to find a provider, as well as crisis resources, in the show notes. Listener discretion is advised.

Resource links:

ANAD: https://anad.org/

NEDA: https://www.nationaleatingdisorders.org/

NAMI: https://nami.org/home

Action Alliance: https://theactionalliance.org/

NIH: https://www.nimh.nih.gov/

How to find a provider:

https://map.nationaleatingdisorders.org/

https://www.psychologytoday.com/us

https://www.healthprofs.com/us/nutritionists-dietitians?tr=Hdr_Brand

Suicide & crisis awareness hotline: call 988 (available 24/7)

Eating Disorder hotline: call or text 800-931-2237 (Phone line is available Monday-Thursday 11 am-9 pm ET and Friday 11 am-5 pm ET; text line is available Monday-Thursday 3-6 pm ET and Friday 1-5 pm ET)

If you are experiencing a psychiatric or medical emergency, please call 911 or go to your nearest emergency room.

Support the show

The holiday table can feel like a minefield—“save your appetite,” unsolicited body comments, and the pressure to perform a perfect plate. We cut through the noise with a simple plan: treat Thanksgiving like a normal eating day so you can show up fed, calm, and present. That means breakfast, a snack if you need it, and a meal timeline that matches your family’s schedule, whether you sit down at 3 p.m. or 6:30. We also unpack the biggest misconception of the season: most people don’t overeat because they love the menu; they arrive to the table underfed and overstressed. When you fuel consistently, you reduce overfullness, lift your mood, and actually enjoy the food and the people in front of you. We talk through real-world strategies for different recovery stages—from highly structured plans to gentle frameworks that leave room for intuition. You’ll hear how to handle turkey trots (fuel first or skip without guilt), how to navigate comments about plates and bodies with direct or indirect boundaries, and how to build a pocket-sized recovery toolbox. Think voice memo pep talks, grounding objects, quick breathing resets, a supportive text thread, and a plan for stepping away when you need space. We also give you full permission to eat later if you’re hungry again—biologically normal, not a moral issue. Food can be part of coping when it’s mindful and kind. Savor the pie, share a story, and let nourishment support connection rather than control it. Walk away with practical nutrition, boundary scripts, and a calmer way to move through the day before, during, and after the holiday without compensation or shame. If this conversation helps, tap follow, share it with someone who needs a softer holiday, and leave a review so others can find the show.

Trigger warning: this show is not medical, nutrition, or mental health treatment and is not a replacement for meeting with a Registered Dietitian, Licensed Mental Health Provider, or any other medical provider. You can find resources for how to find a provider, as well as crisis resources, in the show notes. Listener discretion is advised.

Resource links:

ANAD: https://anad.org/

NEDA: https://www.nationaleatingdisorders.org/

NAMI: https://nami.org/home

Action Alliance: https://theactionalliance.org/

NIH: https://www.nimh.nih.gov/

How to find a provider:

https://map.nationaleatingdisorders.org/

https://www.psychologytoday.com/us

https://www.healthprofs.com/us/nutritionists-dietitians?tr=Hdr_Brand

Suicide & crisis awareness hotline: call 988 (available 24/7)

Eating Disorder hotline: call or text 800-931-2237 (Phone line is available Monday-Thursday 11 am-9 pm ET and Friday 11 am-5 pm ET; text line is available Monday-Thursday 3-6 pm ET and Friday 1-5 pm ET)

If you are experiencing a psychiatric or medical emergency, please call 911 or go to your nearest emergency room.

Support the show