Let's talk about what actually happens when you eat less added sugar, how much sugar is worth paying attention to, and what cutting back can look like without turning it into another exhausting food rule.

Taking care of your health shouldn't require thinking about food all day and we're here to take some of those thoughts OFF YOUR PLATE! 🍽️

🍴 THE KITCHEN TABLE

If you've ever wished you had a therapist and dietitian on speed dial to help you figure out what ACTUALLY matters when it comes to your health, this is for you.

Join The Kitchen Table

🎧 WANT MORE ON ADDED SUGAR?

We're diving into Part 2 of this conversation exclusively inside The Kitchen Table next week!

🎧 LISTEN TO OFF YOUR PLATE ON POD

Listen on Apple

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Listen anywhere else

⏱️ CHAPTERS & TIME STAMPS

00:00 Why Is Everyone So Obsessed With Sugar?

04:30 Do You Really Need to Cut Out Sugar?

06:30 What Sugar Actually Does to Your Blood Sugar

09:10 How to Prevent Blood Sugar Spikes

12:00 Does Cutting Sugar Reduce Bloating?

16:00 What Really Happens When You Quit Sugar?

18:40 Added Sugar vs. Natural Sugar Explained

21:10 Can You Reduce Sugar Cravings Without Quitting?

23:10 Why Restricting Sugar Can Make Cravings Worse

26:50 How to Reduce Sugar Cravings Naturally

30:40 Why Undereating Makes You Crave Sugar

33:40 How Sugar Affects Your Sleep and Energy

41:10 Can Cutting Sugar Improve Anxiety and Mood?

47:50 How We Personally Approach Added Sugar

52:20 Can You Make Peace With Sugar Without Quitting?📌 FOLLOW US

Ryann → https://www.instagram.com/itsryannnicole/

Kasey → https://www.instagram.com/kaseynutrition/

⭐️ DISCLAIMERS

THERAPY + NUTRITION DISCLAIMER:

Off Your Plate is hosted by a licensed therapist and a registered dietitian. While we share information informed by our professional education, training, and experience, all content is intended for general educational and informational purposes only.Nothing shared on this podcast constitutes therapy, mental health treatment, individualized medical advice, or personalized nutrition counseling. Listening to or engaging with this content does not establish a therapist-client, dietitian-client, or other healthcare provider-patient relationship.The information discussed is not a substitute for individualized care from a qualified healthcare professional who understands your personal circumstances. Always consult your own healthcare provider before making decisions about your mental or physical health.

FAIR USE DISCLAIMER:

This podcast may include copyrighted materials for purposes such as commentary, criticism, education, and discussion. Where applicable, such uses are intended to qualify as fair use under Section 107 of the U.S. Copyright Act. Fair use is determined on a case-by-case basis, and no ownership of third-party materials is claimed.

It’s been almost a year since I sat down behind this microphone, here's what's next for this podcast (and updates)!

PULL UP A CHAIR because we need to talk about the part of food freedom that nobody posts about on Instagram. You absolutely CAN say no to food without it being restrictive, but not until these 4 things are handled. If you're stuck in the "I'm allowed to eat everything so I do and then I feel like shit" phase, this one's for you.

🎧 LISTEN ON THE PODCAST

Listen on Apple: https://apple.co/3LVDxot

Listen on Spotify: https://bit.ly/4805KTQ

Listen anywhere else: https://bit.ly/4rht5rD

🖥️ FREE WORKSHOP

Design Your Life Beyond Binge Eating

This free workshop is designed to help you build a life that's finally, finally bigger than the food noise. A life where food gets to be just food again.

https://itsryannnicole.com/workshop

🪑 WORK WITH ME

You deserve more than a life where food takes up this much space. Beyond Binge Eating is where we make that happen. Details here:

https://itsryannnicole.com/beu

⏱️ CHAPTERS & TIME STAMPS

00:00 — Food freedom doesn't just mean saying yes.

00:40 — When You're Allowing "Too Much"

01:50 — Why This Isn't Actually a Food Problem

02:30 — The Perspective Shift: Meeting Your Needs First

03:55 — Why Saying "No" Can Feel Scary or Risky

04:30 — Reason 1: The Timeline of the Allowance Stage

05:10 — Reason 2: Mental Restriction vs. True Allowance

05:45 — Reason 3: Viewing "No" as a Loss vs. a Gain

06:20 — Reason 4: When Food Is Your Only Source of Pleasure

08:35 — How to Build Proof of Abundance

09:50 — Stop the Shame: Owning Your Decision to Eat

11:50 — Redefining "No" as a "Yes" to Yourself

13:15 — Understanding Food Scarcity vs. Abundance

14:50 — Summary: The 4 Barriers to a Neutral "No"

16:00 — Holiday Strategy: Managing Valentine’s Day & Special Foods

17:25 — What True Food Freedom Looks Like

📌 FOLLOW ME

Instagram → https://www.instagram.com/itsryannnicole/

TikTok → https://www.tiktok.com/@itsryannnicole

⭐️ DISCLAIMERS

Ryann is a therapist, however nothing that is said on the Ryann Nicole Podcast constitutes as therapy. This is for education only.