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

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⏱️ 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.

TAKE A SEAT AT THE TABLE, we need to unpack why you're no longer going to settle for "not that bad" when it comes to your food noise and binge eating!

🎧 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 EatingThis 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 – Welcome!

00:27 – Getting stuck in "not that bad" with food noise

01:34 – Why we don't change until we have to

02:03 – Defining food freedom: Beyond just "fine"

03:00 – Welcome to the Kitchen Table

03:55 – Reason 1: The pain is loud enough to drain you, but not big enough to force change

06:35 – Reason 2: Convincing yourself it’s not worth dealing with yet

07:56 – Real-life example: The struggle with weekend bingeing

14:51 – Reason 3: The invisible cost of staying comfortable

17:48 – Shifting the focus: What is this state actually costing you?

22:07 – Breaking out of "not that bad"

23:37 – Moving toward a vision vs. moving away from pain

25:00 – Why environment is the strongest driver of change

27:43 – Finding clarity through community

28:43 – Closing thoughts: Stop settling for "not that bad"

📌 FOLLOW ME

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

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

⭐️ DISCLAIMERS

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

PULL UP A CHAIR, has anybody else thought this?! Intuitive eating has seemingly *vanished* overnight. Nobody is talking about it anymore. Why? What happened? Let's unpack!!

🎥 Watch on Youtube.

🖥️ 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.

[SAVE YOUR SEAT]

🪑 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.

⏱️ CHAPTERS & TIME STAMPS

00:00 - The rise and fall of the intuitive eating conversation.

01:25 - Free Live Workshop Announcement

04:35 - What is Intuitive Eating, actually?

05:35 - The Missing Piece: Why logic isn't enough to stop restricting.

06:20 - Why Intuitive Eating is not the starting point.

07:35 - Intuitive Eating as the outcome, not the framework.

08:55 - The Two Parts of Being Intuitive

10:52 - When Intuition Fails1

2:18 - The Reality of Constant Regulation vs. Real Life.

13:18 - GLP-1 Medications

14:10 - Addressing the Root: What happens when the "food cycle" jumps.

14:50 - My Prediction: The upcoming crash and why the work still matters.

16:15 - Summary: Is Intuitive Eating Dead?

17:10 - The Complexity of the Work: Reconnecting with your body.

18:45 - The Ultimate Goal: Making food a smaller part of your life.

19:40 - Final Thoughts and Closing.

📌 FOLLOW ME

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⭐️ THERAPY DISCLAIMER

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

WARNING: We are getting brutally honest today!! You need to bring your journal to THE KITCHEN TABLE today because we have a lot of reflecting to do!! Here are the 5 questions I always come back to when I notice I say I want something, but I am not doing it.

🎧 LISTEN ON THE PODCAST

Listen on Apple

Listen on Spotify

Listen anywhere else🖥️ 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. Register here!!🪑 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⏱️ CHAPTERS & TIME STAMPS

00:00:00 - Kicking off 2026: An Honest Conversation

00:01:16 - 5 Questions to Stop Repeating Old Patterns

00:02:22 - Welcome to the Kitchen Table

00:03:00 - Learning How to Heal Yourself

00:04:44 - Identifying What You Actually Want to Change

00:05:57 - Question 1: Why Is This Not on Your Calendar?

00:07:58 - The Hard Truth About Time and Priorities

00:09:01 - Question 2: Does Making Time Make It Too "Real"?

00:10:02 - Letting Go of the "Struggling" Identity

00:12:53 - Question 3: What Do You Gain by Staying This Way?

00:13:59 - Benefit 1: Living in "Trying" vs. Committing

00:15:57 - Benefit 2: Having an Easy Explanation for Why You Lack What You Want

00:17:00 - Benefit 3: Postponing Bigger Life Decisions

00:18:23 - Benefit 4: The Safety of Familiar Discomfort

00:19:58 - Benefit 5: The Trap of Constant "Self-Improvement"

00:22:20 - Why Your Behaviors Are Adaptive to Keep You Safe

00:23:35 - Question 4: Comparing the Cost of Each Path

00:26:48 - Free Workshop: Designing Your Life Beyond Binge Eating

00:27:12 - Question 5: One Thing to Put on Your Calendar This Week

00:28:10 - Ryan’s Personal Commitments and Final Thoughts

00:31:57 - Closing📌 FOLLOW ME

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

Something that I have learned (the hard way!!) this year is that things always feel the hardest when you're half in. So today we are getting honest at THE KITCHEN TABLE: are you fully committed to healing your relationship with food? Pull up a chair, we have so much to unpack!!

🎧 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

🪑 WORK WITH ME

Check out Beyond Binge Eating: An online self-paced program for high-achievers ready to break free from binge eating and build a life that’s bigger than food!! https://itsryannnicole.com/beu

⏱️ CHAPTERS & TIME STAMPS

00:00 – The Irony of Half-Commitment & Recording this Episode

00:40 – Why the Struggle Ends When You Fully Commit

02:10 – Will I Struggle with Food and My Body Forever?

02:30 – High-Achieving Perfectionism and the Symptom of Control

03:10 – Conditional Permission vs. Full Allowance

04:30 – Definition: The "In-Between" as Protection and Hesitation

06:10 – Moving from the Cage of Control to Trust

07:10 – Standards: Why "Fine" is Not Enough for Your Life

09:10 – Permission to Have Treats While Still Feeling Good

10:20 – The In-Between is a Stepping Stone, Not a Destination

11:50 – Redefining Trust as "I Can Handle it if it's Not Okay"

13:10 – Eliminating the "F-it" Mentality by Removing Right/Wrong

14:20 – Effortless Writing vs. The "Crash Out" of Trying to be Right

15:50 – Practical Tool: Using "If I wasn't trying to get this right..." to break blocks

16:30 – What Happens to Bingeing When You Stop Trying to Eat "Right"

18:10 – Letting the Experience Happen and Adjusting from Data

19:40 – Why Letting Go of Control Feels Scary and Threatening

21:30 – How the Brain Catastrophizes to Keep You Stuck in "Fine"

22:21 – Identifying Things You Already Trust (Alarm, Partner, Home)

23:10 – The Commonality of Trust

23:40 – Why More Information Cannot Replace Self-Trust

25:35 – Personal Story: Moving to Alabama

28:00 – Trusting Your Ability to Handle Whatever Happens

30:50 – Q&A: Staying Present When Worried About the Future

31:50 – Q&A: Handling a New Health Diagnosis Without Old Food Patterns

33:50 – Q&A: Dealing with Family Comments on Food and Body

36:40 – Closing: Is it Hard, or Are You Just Not Fully Committed?

37:30 – Bloopers

📌 FOLLOW ME

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

TikTok → http://tiktok.com/@itsryannnicole

⭐️ DISCLAIMERS

THERAPY DISCLAIMER: Ryann is a therapist, however nothing that is said on the Ryann Nicole Podcast constitutes as therapy. This is for education only. FAIR USE DISCLAIMER: The materials used in this video are adapted and used for educational purposes only. This transformation constitutes a 'fair use' of any such copyrighted material as provided for in Section 107 of the U.S. Copyright Law. Under Section 107 of the Copyright Act 1976, allowance is made for FAIR USE for purposes such as criticism, comment, news reporting, teaching, scholarship and research.

Okay pull up a chair to THE TABLE because it's time to talk about the question that has been floodinggg my DMs lately: I have done the work to accept my body, now what?

🖥️ FREE WORKSHOP

I am hosting a free workshop on December 18, 2025 at 12p ET called Your 2026 Food Freedom Year.

Register here https://itsryannnicole.com/workshop

🎧 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

🪑 WORK WITH ME

Check out Beyond Binge Eating: An online program for high-achievers ready to break free from binge eating and build a life that’s bigger than food!! https://itsryannnicole.com/beu

____

⏱️ CHAPTERS & TIME STAMPS

00:00 Intro: Feeling Stuck After Healing

00:57 The Body Positivity/Anti-Diet Space's Rigid Rules

01:36 The Two Camps: Fitness/Weight Loss vs. Intuitive Eating/Body Positive

03:06 You can do real healing work and have body preferences

03:26 The Money Analogy

04:47 Being in an Interesting Time and the Goal of Adding to Your Life

06:05 Defining Acceptance

07:46 Acceptance is caring for your body regardless of aesthetics

08:44 Acceptance doesn't mean never having a critical thought

09:09 Acceptance is not "giving up" or "letting yourself go"

09:44 Objection: Hating my body motivates me to change

10:07 Pain gets you started, but doesn't carry you through

10:45 Accepting your body and still wanting to change it

11:06 The difference between "I would prefer" and "I am unacceptable"

11:15 Viewing your body as a vehicle for living your life

11:36 The Why behind the Wanting

13:46 Healing is the foundation for exploring change

14:15 Recovery doesn't mean immunity to old behaviors

16:24 You can accept your body and pursue goals without punishment 16:59 Permission to explore different options

17:09 The goal is not letting the desire to change destroy healing

17:55 The Evolution: Heal, then get curious about capability

19:05 Acceptance gives the foundation for exploration

19:27 The Next Level is Self-Trust

21:58 Free Live Workshop Announcement (December 18th)

22:36 Not being allowed to want to grow is a "new cage"

23:46 Wrapping up due to book and workshop slide work

____

📌 FOLLOW ME

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

TikTok → http://tiktok.com/@itsryannnicole

____

⭐️ DISCLAIMERS

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

FAIR USE DISCLAIMER: The materials used in this video are adapted and used for educational purposes only. This transformation constitutes a 'fair use' of any such copyrighted material as provided for in Section 107 of the U.S. Copyright Law. Under Section 107 of the Copyright Act 1976, allowance is made for FAIR USE for purposes such as criticism, comment, news reporting, teaching, scholarship and research.