Welcome to the Glenn Macintosh show. I'm Glenn Macintosh author YouTuber developer of transformational online programs. You can do all over the world and psychologists who is super passionate about eating physical activity Weight and Body Image, please join me for inspiring conversations with world leaders as they share innovative ideas based on the latest scientific evidence.And they're rich personal experiences. We dive deep exploring all of the subtleties. So you understand exactly how to make peace with food find joy and moving your body Embrace a positive body image and generally just kill it at life. You'll also hear some podcast of all parts of my Q&A video series Thursday therapy and a bunch of other cool stuff. I know you'll love whether you're tuning in for yourself.Your health professional looking to better support those you serve welcome to the Glenn Macintosh show. This episode is brought to you by our Flagship program the 12-month transformation online. We all know that 6 to 12 week challenge has don't work in the long term and most of the things people try to do to lose weight end up doing more harm than good. So six years ago, I developed an on dieting psychology based alternative, which has actually ended up being more than even I ever hoped it would be. People loved it so much that the very next year. We took the program fully online. So anyone could experience benefits the world over and really we've never looked back every year hundreds of people joined the TMT online as we call it, which is actually a package of our five main programs designed to set you up for success rather than sabotage create the mindset for a lasting transformation. Help you develop naturally healthy habits that happen without you having to think too much about them. Free you from emotional and other types of non hungry eating and help you learn how to love your body healthy. The feedback has been so heartwarming. It's crazy to know that you can help people on the other side of the world transform their relationship with eating physical activity Weight and Body Image all from the comfort of their own homes and every year we make the program bigger and better using your feedback the latest in Findings and adding in tons of new bonus material more recently. We've started researching the TMT and it's been really hardening to see the data showing that the program actually works with improvements in every single thing. We measured and you can actually see those results on the website. Now, this is something that most programs do not want you to see but I'd love you too because I'm really proud of the TMT online and the results were getting eating with people to find out more about the 12-month transformation online and even sign up today. So you can start to experience all of these benefits yourself visit w-w-w dot weight management psychology.com a u /t Mt - online Welcome back to the podcast guys today. I am so excited to have our first ever dietitian on the Glen McIntosh. Oh, this makes me super happy as I'm a massive fan of psychologists and dietitians working together. So many of the things we talked about on the show are psycho dietetic there is just so much crossover and I always say that dietitians and Sykes working in the eating wait, And Body Image spaces need to be best friends. And as far as dietitians go Lindy Cohen is one of my best friends. So it's very fitting to have her as our first dietitian guest on the show Lindy to me is the epitome of a non-diet dietitian. Not only is she lovely but she's a qualified dietician so she can help you combine the principles of non dieting with the principles of nutritious eating and as we Talk about she has a lived experience of overcoming her own eating and weight struggles. So she really knows how to help you make these ideas work in real life. It's always really special getting together with Lindy and today's chat is no exception. So, I'm really glad we get to share it with you and I hope you enjoy it as much as I did. Ladies and gentlemen, welcome to the Glenn Macintosh show where we talk everything around the psychology of eating physical movement weight body image social health physical health mental health spiritual health and everything in between today. We are up for an absolute treat. We have one of my favorite dietitians which is saying a lot because I know a lot of dietitians the nude nutritionist Lindy Cohen, we call her the nude nutritionist because Strips away all of the bay s and just provides great nutrition information all from a non dieting perspective, which I love she's obviously very talented because she's able to get non dieting messages across in her role as the channel 9 Today Show dietitian, which I absolutely love. She's also the founder of the keep it real program. It's a program that we're going to talk a little bit more about later, but it's helping people get off the yo-yo diet cycle. Overcome binge and emotional eating I've done the whole program myself and absolutely loved it. And Lindy is soon to be a book author as you'll find out she's just so outgoing so very real and We Vibe really really well. So we're going to enjoy taking you guys along for the ride. What we're going to do is Lindsey has a beautiful personal story that she's going to share with us. And in that she's going to talk to us about why dieting is not the answer to your Or eating and Body Image struggles. We're going to get into some of the how to's and the finer points of intuitive eating because Linda is one of the best in the game when it comes to supporting people to become intuitive eaters, and I'm going to talk about this interesting idea of being body positive in a world that may not be so body positive. So without further Ado Lindy welcome to the show Glenn glad what an intro that was fantastic. Thank you so much for Having me hi. I am absolutely stoked that we got you in between countries because you're spending half your time in in Australia, but you are actually in Berlin at the moment. That's all right in Germany's. I'm just trying to make it work at the moment and so far so good, but delighted to speak to you. It's always the biggest pleasure and you know, we've known each other for a little while now and just you know, I think we were always able to talk about some really important issues. And you know, this is a really interesting time for body positivity. Intuitive eating and on dieting and good to have these conversations. It is such a great time to be having this conversation because I totally agree with you heard a really interesting space. I think that it's like body positivity is a baby that's been borne out into the world and now we got to figure out how we nurture that babies. I've definitely Keen to talk talk with you about that. But I'm wondering Wendy. I feel I know a lot of my audience knows your personal story, but there's also a lot that that might not and you have a very sort of an interesting path into your dietetic study and your dietetics practice. Can you share that with us? Absolutely. So I you know, I would love to tell you that I decided to become a dietitian because I was just so passionate about nutrition and antioxidants and all that jazz, but the truth is I started dieting when I was 11. So at a really early age, I mean even before that around six years old, I was already bought. Conscious I'm naturally a little bit of a bigger build than some of the other girls in my in my grade and I was really aware of this by the time I go to 11. I was hitting puberty. I was eating a lot more. I think my parents got a bit of a bit of a fright whirring. All right, what's happening with her weight? And so I went off to my first dietitian at the age of eleven eleven. Yeah, you know, what's interesting is I was well within the healthy weight range truly. I was and yet The dietitian Was she just she looked at me? And she said I understand that you probably want to be on the lower end of the BMI as in to be slim. So if you do want to get here don't lose weight. I just try and maintain the way you're at your grow into your body grow and create a Slimmer and Slimmer body. And then from that point onwards it 11. I'm already being told right here. Here is the portion size here the Good Foods here the bad foods. This is how you lose weight pretty much all the roles starting off and I'm impressionable and you bet that I'm eager to Please everyone and to fit into this this this role. I was reading all the Magazine's I knew what it meant to be popular to be liked and at the time I thought that meant I had to be pretty I had to be slim. So I was super excited and I don't have right into it. I started absorbing all the nutrition information that I could and you know, it could I would go well for a little bit of time and then very soon afterwards. I'd you know, fall off the bandwagon. I'd end up eating more than I'd wanted to I'd be overcome with guilt and shame, you know, I felt as though I was a failure. I couldn't tell my parents. I couldn't tell anyone that I was trying so hard and I beat myself up for it fast forward to the age of 15. This has been going on for many years already and now my weight is actually spiraled out of control. I've gained I've instead of going instead of just, you know growing into myself I have now gained about 10 kilograms. Deeply unhappy I was so body conscious. And so if I go to my next dietitian and this dietitian really has a very extreme view on weight loss. You have to see her once a week. She weighs you if you don't do well you get in trouble. If you don't do well with dietitian that they live in they might Community. They called the Nazi. Yeah, you know and it's not that far off because she the idea is that she scares you into losing weight. Well anyway this This is this is a 15 year old kid and I would cry you know, I have some terrible stories where I would you know, hop on the scales multiple times at this point. I was getting obsessed. I would run for at least an hour an hour and a half each day. I would make sure that I you know, go for a walk in the morning and walk home from school for an hour as well. I was under eating I was over-exercising just to try and fit in and please this dietitian and plays my family and and prove that I was worthy and This is where am I eating? Disorder was kind of, you know going full strength and it's you know, I reach the goal. Even when I go to my goal weight though. It wasn't as though I ever felt good enough. I always look to myself. Oh, you know, I could still lose weight and everyone around me thought yeah, you know, you could still lose weight and yet I was in a really Slim body or still not good enough. As soon as I stopped seeing this dietitian. I fell into binge eating so, you know, I knew everything I needed to do yet my body took control. And you know, I try and be good and then I'd end up on you know, eating in private in secret in the pantry hiding food hiding wrappers eating way more than I physically wouldn't had I never gone through this and all because of the shame the guilds and this vicious cycle of the the yo-yo dieting. So for me, I did experience all the extremes, but I also experienced just the yo-yo dieting. That's so many people go through. Yeah, that's story Lindy that you're just telling me it's a Start to you know to sad introduction to diet culture. But as you're telling me I'm thinking this is like so many people that I see this is an I felt so alone at this point. I remember sitting on the couch going what is wrong with me? Why is if no one's talking about it. I believed that it didn't exist that there was some fundamental floor. Everyone else have willpower. I didn't and I blamed myself for a long time by the time I'm 17. I'm deeply unhappy. I'm deeply disappointed. I ordered the food and it reached and then I started dietetics. I decided Well, if I'm going to I'm going to choose a profession that's going to force me to have to be a slim weight because at the time I believed who would see a dietitian who wasn't slim and so it was a very disordered reason that I became a dietitian yet through the program through the study. I actually discovered that food was so much more than just calories in calories out and and looking a certain way. So by the time I graduated at 21 I decided I wasn't going to practice the way that I've been taught. Well, I was at my heaviest weight that I ever was and this is when I found non dieting and I decided I was going to stop dieting for good. I was going to eat, you know, if what I've been trying up until this point had led me to be so deeply unhappy and struggle with my weight then obviously the opposite was goal is hopefully going to have the opposite effect. So I basically did the opposite of what I've been taught and you know four years later. I was in a much more More balanced sane place I'd lost 20 kilograms. But to be honest the truth is I just had so much more freedom in my life. My life is not controlled by food. I don't obsess I don't lie in bed at night hating myself and want to eat that day. And as a result, I have so much more free time in my life to focus on things that to be honest matter way more than things silly things like calories and number scale. So there was a point in there somewhere along that Journey Lindy where you sort of were able to take Talk and realize what I'm doing and what I'm being taught is not working for me. And how did you first hear about non dieting? What was your introduction to the non dieting World? Well great question. So Fiona Willa released a guide book for dietitians on how to teach non dieting. Yep. And I remember reading this book and just being a bit baffled this idea. Okay, so, you know, it was stepping away from from weight and I learned about non dieting. I read dr. Linda Bacon's Health at every size and I really threw myself into it. I remember exactly where I was when I read these books. I remember the lightbulb moments. I remember how much the idea of just listening to your hunger transformed my life. And from that point onwards I was you know, how could I go back to what I knew didn't work. I can totally feel you there Liddy. I remember where I was when for me it was Rick kossmann and Linda bacon. And I remember just these you know, all of the the research that they are presenting and the way of thinking there was this kind of this this is really strange. This is very different but it actually kind of makes real intuitive sense. Absolutely. It was be confronting. I don't know if you felt that but it was so different from what I'd been taught that I always had to take a leap of faith and go. Okay. I'm going to try this. I'm going to be an outlier and start saying different things because this was not the norm when it came out. Absolutely when we sort of started doing this it was it was absolutely against the norm now. I think it's becoming a little bit more more mainstream, but I totally agree with you and I'm sure Linda you would get a lot of people in your programs who that they kind of liked the ideas of intuitive eating and body positivity, but they're still very far and so they do have to take a big leap of faith in us to really start to look at things a different way because it's scary and I think here's the thing when we see a clue. They they want weight loss most of the time they're coming to us because they hate their body. They want to change their body and their want to lose weight because this is what Society tells them to so then for us to kind of view them off into an on dieting part pathway for them to trust us to go. Actually you will be you'll find Freedom. You'll float find happiness. I'll help you feel more comfortable in your weight and whether or not they're changes or not, you know, and obviously, you know, ultimately they do find all those things but you know, they do have to trust us to get to that point and that's I guess I'll challenge. Yeah now I'm thinking Wendy one way that we might be able to help people with this challenge is could you share with us some of the ways that you do it now because you're on the other side now and and you have a really good relationship with food and physical movement and you really good, even though you're a very busy and a very successful person. I get a sense that you're pretty good at it. Taking care of yourself. So how do you do it when it comes to eating and activity and just nurturing yourself in this non dieting way. You know, I I think the biggest transformation I've seen is that when I was dieting I was trying to control myself. So it was very much. Let me control how much I eat. Let me restrict. Let me punish myself with exercise and I'd set all these different kinds of strict parameters on how I was going to achieve this. Whereas now that I'm intuitive, I think what I've brought in is as idea of choice, so yes, I can't have chocolate anytime I want but do I really want to have the chocolate and once I invite that choice in then really it actually allows me to check in with myself and and sometimes I do what the chocolate and sometimes I don't but without that choice. It's really hard to actually find that you are you know to get that healthy point. I absolutely love that Lindy because you know people Dude, I think you know when we reflect on it, we feel like of course we have choice we have free will but we can get so controlled by the food rules that in the moment. We actually feel like we don't have a choice. So I love that, you know taking off the rules so that you know taking up that attempt to control yourself with the rules and just empowering yourself with Choice absolutely love that spot on and and and and you know, it's also very important to have enjoyment, you know. So often people, you know go on a health kick and then it's boring healthy food. And there's nothing more depressing than a salad. You don't remember the advice to put salad dressing on the side, you know, like as though as though like we're going to take all the joy out of eating a salad what kind of person then wants to eat a salad. Here's the thing. I mean just salad dressing is an example a salad dressing helps you absorb the nutrients in the salad, but it makes it so much more enjoyable. And so if Means you're adding in more calories, you're adding an avocado. You're adding inside of your making eight. Lush delicious. Salad. You actually want to go for the salad. You actually think that is a delicious exciting option and then you're not as you know, the burger doesn't seem as appealing all the time. So it's about bringing enjoyment and appeal into healthy eating and not going to the extreme where it's boring and Bland and you know calorie free free food or whatever it is. And you know, this is the same thing applies to exercise as well finding that enjoyable. Exercise and maybe you know, you're not running. Maybe you're just going for a 10-minute enjoyable lovely walk. But if that's consistent and that's fun. That's so much healthier than you know, exercising hard for a week and then giving up completely. Yeah, so you with your with your eating and with your physical movement. There's a real focus on choice and enjoyment just having enjoying it and be you know, I know that you have a real love around food a lot of dietitians talk about your wonderful recipes and if I can share with you guys As a personal story of when I first met Lindy we did a Thursday therapy video on combining intuitive eating with nutritious eating and Lindy. I don't know if you know this but you gave me the simplest little bit of advice when we're talking about what I have for dinner. I don't know why we were talking about this but you said what about the olive oil? And this is I am Ali probably I cook very nutritiously, but I'm you know the absolute opposite of Mars. As a chef, it's super basic, but that one ingredient has transformed my dentist. And I literally I pour it out and I think of you. Oh my goodness. I'm so glad you enjoy your food now more because it's got that little ingredient that little tweak that makes it easier to enjoy absolutely absolutely hundred percent and Mindy. Can you tell us how you because I think one of the messages Of body positivity is that you're not actually your health and your well-being and your success is not just about how you eat or how you exercise. How do you take care of your mental health and your lifestyle? Yeah great question and to me it's so it's so intertwined. So when I was 21, I was also diagnosed with anxiety and I think this was a turning point for me when I decided I don't want to keep living like this. I need to do things that actually helped me feel balanced and feel good. So, you know, we spend so much time working on our physical health we go to the gym we eat well, but how much time do we actually invest into our mental health? I mean your brain isn't being that is, you know, giving you the resilience that grip you can you make those choices? Yeah, absolutely all of that, you know the willpower or whatever you want to call it that decision-making process. You need the brain. That's the number one sort of COG in the machine it is so we take care of that and me now. I'm very clear on how I take care of my mental health and Exercise is something I do that really gives me that endorphin head and for me it used to be about burning calories and to shift into. Oh actually it's something I do for myself not to punish myself that was transformative. But others also things like seeing a psychologist fortnightly, which is something that keeps me grounded, but also allows me to be more successful because I can actually, you know, Elevate myself in a thick new thoughts and grow and expand. There are other things I do like I do a lot of work on social Idea, so for me having very clear boundaries about how I use my phone who I follow and you know after eight pm iPhone gets tucked away and it sleeps in another room from me. So it's not going to distract me. And then only after I come back from exercise is it time to pick up that phone again we need is little coping mechanisms to help us because otherwise if we just let the society tell us how to run our lives. It doesn't lead to a very fulfilling mentally healthy life. Yeah. Absolutely. There's some I'd advise great little tips and it's nice to hear you. I think sometimes you know, we took were talking about food and body positivity. There's a lot of stigma associated with our bodies and our food choices and also as a psychologist sometimes with psychology, so it's nice to hear you sort of empowering yourself with psychology sessions and and being open with us about that. And it sounds like you think that it's actually almost a strategy to kind of manage your overall well-being. Being at but also to boost your performance to operate at your best. Yes, exactly. I mean, I would recommend that everyone did it, you know, we don't need to wait until a mentally unwell to seek help. It's something that we can we can do proactively to be more well and you know, it's something it's it does give you a Competitive Edge. So if you do want that next level I you know, I highly recommend that everyone does it for their Wellness. Absolutely. I posted a post this year about myself seeing a psychologist and it's exactly like you say psychologist we say You know psychologists of like mechanics, sometimes you take us in when something's broken down. You really need help. Sometimes you take it in for a regular tune-up, you know, there's nothing wrong, but you just just get that regular check-in and sometimes the car is running just fine. But you take it in for performance enhancement. You won't want to a turbocharger on it or you know, you might want a new set of wheels or something. So it's valuable at all times couldn't agree. Well, thank you for sharing that with us when you know, I think that That gives us an idea of how this stuff actually works in practice. I just think we learn so much from real people's examples rather than research or theories. I remember, you know learning from Linda bacon turned brown thiet Rick kossmann George blue s and actually having meals with them and spending time with him you think oh, this is how this is happens in real life. There's a few awesome practical tips there now, I have to ask you the name because like you said before Or most people do want to lose weight and I think a lot of our audience I think some of them have graduated to full body positivity authentic body positivity and really care about the scales at all. But I think there's a lot of people who even if they like body positive ideas still do want to lose a little bit of weight. It's interesting if we look at research on intuitive eating approaches and and body acceptance approaches in general. They don't tend And to result in weight loss for the average person, but you in your journey you ended up by sort of reversing your approach and following an on dieting approach. You shared about 20 kilos, which is quite a lot of weight. Why do you think you have lost weight with this approach where others might not have mmm? Yeah. Yeah, so that's a great question. So here's the thing. So I lost 20 kilograms over four years. That's really important to know. So if you do the math, that's about a hundred that's a hundred grams per week. Now. How do I been attempting to lose weight Ed had I measured my success of how I was progressing by using the scale. I would have given up because I would have seen a hundred grams after week and thought what the hell what am I doing? I'm doing something wrong. Yeah. I'm not I'm not doing good enough. I need to do more. This isn't fast enough and I think most of us when we want to lose weight. We want it now we want it. Yeah. Yesterday we want it for an event coming up into three months and we're not willing to take that long term approach what I did wasn't rocket science. It's nothing you haven't heard before but basically the way I see it is this if you you need to stop relying on Willpower so many people are kind of going. Oh my willpower is going to help me control all these new habits in a day. So when you go from Zero to Hero your will power is weak as long as you can recognize that. Yes, okay. Get stronger, but it gets fatigued. So when you're trying to do all these new changes at one point, you know, you are going to fall off the bandwagon. What I'm more about is kind of going one thing just one new thing that you can introduce into your into your health like this morning. I was sharing this idea of what if what if you just the one have it you got into Was preparing yourself lunch. That's it. Nothing else. Honestly like for as long as it takes to you until that habit feels normal intuitive easy just We focus on that. And so I think when you when you are able to adopt that and then it becomes second nature, then you move on to the next thing and you start accumulating these little healthy habits along the way you feel good. Some habits results in weight loss has some don't it doesn't matter. All you have to do is start just becoming like a stamp collector and over time. You're going to feel be really rich after four years time. You bet. You've got so many healthy habits you look back and go I could never Imagine that I'm this healthy person but by taking it super slow and I think the word I really the words. I really like is imperfect action. We have this idea that we got to get it. All right, we got to get him / got to get it perfect. That's not that's not it, you know, maybe it is you want to stop drinking alcohol midweek, you know, that's cool most days you can try do that. But if you go out with your friends and you know that having a glass of wine enjoy, so there's no need to build beat ourselves up for any so-called imperfections. Just moving forward one step at a time. That's that's as complicated as it gets. I love that and that's a really great take home for everyone that's listening and you know, we might get you to do guys. We might get you to comment below wherever you're watching this with one imperfect action that you can take one of those stamps. Just one of those habits not this is how many kilos I'm going to lose or this is what I'm going to look like in six months time, but just one imperfect. Action absolutely absolutely love that love that so I need just quickly because I think that we you and I both like to kind of keep things generally on the positive but a lot of what we're doing here is about not dieting. How do you define a diet? And I think there are a lot of sneaky kind of wolf in sheep's clothing 's diets out there that claim to not be diets. Yes. How do you spot a diet in Disguise? Yeah. That's it. It's such a good question. So many diets are pretty obvious. Right like he got the Atkins died and you've got things like Weight Watchers and you're kind of aware of those. So that's one thing but today it's become very trendy to say you don't believe in diet and you shouldn't restrict yourself and you shouldn't be on a fad diet and yet when you look a little bit closer you realize that you're staring at a diet and I guess unless you know what you're looking for you're going to get sucked in. So here's some kind of key things firstly any diet is To give you some form of forbidden food list. Okay, this should and shouldn't have the Bad and the good and I think any time you're kind of going even if it's just temporary so going oh, you know, we're just going to do a detox and just for the next month cut out this this this that's that's a diet. The other thing it's died and burning people don't realize is a meal plan here. I think people really want to be told what to eat and when to eat it, but when you get a printout and it's Monday Tuesday, Wednesday breakfast lunch dinner that is A meal plan, you're the farthest. I'm willing to tell someone is what I eat in one day if I look at if I show you what I eat in a week, you can't copy that and as soon as you you if you were true if you try and then you fail to do that, you're going to think that you're failed so that is a diet as well. So I would you Lindy how would you what would you say to someone who says to you? I do like a bit of structure around my eating. I like a bit of planning, but you're not for a meal plan. What should they do? I'm you know, it started as a meal plan and then there's something slightly different which is meal planning. Okay. So what you might want to do is you might want to sit down and go. All right. Well, this is what I'm going to eat for dinner this week. I'm going to make extras for leftovers and you know, here are some lunch ideas but to sit down and write down every single meal and recipe and thing that you have to eat and to calculate it and recorded on an app. That's that's ludicrous. So just try to step away from that. Need to control everything you eat. It brings on the opportunity for flexibility with your food. I'll just the way you mention it Lindy. It's more flexible. It's just a bit more you friendly so you can take into account whatever your desires are going to because they of course might change throughout the week and totally and you can use your the produce in your fridge and you can get the deals at the grocery store. So it's really The Best of Both Worlds now, I think it's so many people will write to me and I'll say hey Lindy, what do you mean? I've just started a vegan diet. And I feel really great on it. What do you think? I've just started a ketogenic diet. What do you think and and to be honest? I you know, if you're on something and you're eating and it feels good to you and it feels relaxed and you feel your best and you think you can live like that for the rest of your life then go for it. I'm not telling anyone that there's one way to eat healthily because there really isn't the best diet is the one that works for you that feels fluid that feels flexible. And you know, I advise you You don't need to subscribe to a certain, you know any diet. That's got a name. There's no need to label how you eat, but just eat that way and enjoy it and I think when you don't label it, it gives you room to be flexible. So you might be vegan most of the time and then if you eat out you can kind of be a bit flexitarian and you know enjoy meat and I just think allowing that flexibility if you want it is really essential. Yeah. I absolutely love that too. That's a great quotable. The best diet is the one that works for you. Now Lindy, I know that we we I could talk to you all day. No, we're we're we're we're just limited with our time and I but one thing I want to tell people about is that Linda you've been for a long time posting a lot about body positivity. You've had the say no to photoshop campaign. You don't do before and afters in your advertising, but you've been posting some really great stuff on your Instagram and even in your blog's recently, so I just wanted to Direct end everyone to Lindy's Instagram. It's nude underscore nutritionist. And I definitely check out some of her blogs on body positivity. You've got a really good one on how to use social media to improve your body image. Another one that I imagine will be good. Although I'm not going to try it out myself. It's just on different bikinis for all shapes and sizes. Yeah. I'm glad you could I could I could hey I've been talking to Karen Brown fit about self-expression. So who knows what I'm gonna do. You know days to come you already know that I wear too much leopard than is appropriate never too much letter grade. Never the guys check out Lindy's website at www.nimbios.org l y nd i Cohen Co hepn.com and we might actually provide some of the links if you're listening to this through our podcast on the website will provide that the links to Lindy's blogs as well at www.weiu.net management psychology.com a you / podcast and I really hope everyone reaches out to Lindy. She is definitely one of the good guys on social media and her post a really really cool Lindy. I wonder if we can start to talk about intuitive eating and some of the one of the things I like to do in the Glen McIntosh show is really give people somehow To see because I think a lot of my audience they understand about enjoyable movement and intuitive eating and body positivity, but but that's different to being able to actually do it. So I'm wondering if we can get to some of the the how to's and some of the troubleshooting. I think that you're a very good person to talk to around intuitive eating with my audience. And the reason for that is because you are a dietitian and so you do have a focus on intuitive eating and non dieting rules. But also a focus on being healthy. So can I ask you a few questions and and see if we can start to get to some of these how-to's of yeah actually do intuitive eating perfect. Oh, all right one big one that I have and actually we might start with this this one comes from John and you've sort of touched on this already when you talk about managing yourself, but I think it's a really really good question John. He said he loves both of our work. So we'd love to hear your thoughts on this. How do you harness intuitive eating to get the best performance and the best long-term Health outcomes in protracted high-stress situations, and he raised a really good points as the exact time that you often need to be on your best game and have nutrition support your best efforts and I actually have had some interactions with John. He's a an engineer. He's a busy man. He said, you know that that same time when you need the intuitive eating in the nutrition to support you as Seems the easiest time to be off your game like major events or Peak workloads are traveling heaps. So how what advice would you have for John to keep is intuitive eating up when he probably most needs it. Yeah, great question John and lovely to have you around. Okay. So first up you got to create an environment that's going to support you to be healthy. So here's some examples, right? If you go to the to grab some tea and coffee and the biscuits are just they're saying hello, you're going to reach over and grab. One so there are little things we can do just by moving the biscuits to a different area in the kitchen putting them at the back with you. Just not seeing them all the time. It's not about restriction, but it is just about facilitating an environment that supports you to be healthier because when it gets the 3 p.m. 5:00 p.m. You're stressed you're tired. You're going to want a biscuit. And then later on you're going to go, you know, I don't feel as well as I really want to feel so moving those kinds of foods around the for me. It's And I have some tricks where I'll keep cherry tomatoes on my desk. So you know that feeling where you want to go for a nosh you just want something to eat for me. It's a great way to add in those extra vegetables. That's a practical thing that I always do when I go grocery shopping before I check out. I like to look at my groceries and I'm gonna go. All right. Well does this it says everything in my trolley reflect the way that I want to eat? You know, how many veggies how much freedom I really eating do I have enough of that kind of stuff? And what's the ratio? Going on here at that point. I can already be mindful of all the things that I'm bringing into my house because once it's in my house, then I'm going to be so much more likely to eat it. So for me, I create the healthiest environment at home that I can possibly eat thousand mean that I don't have ice cream. It just means that when I go out for friends, that's when I eat ice cream or I have dessert when I share with my friends and it's a social thing and you know, there's a birthday cake and I commit I'm enjoying that but I'm not bringing in opportunities to where I'm going to facilitate my own. Own unhealthy eating so, you know your have seven times a day. We are willpower is really strong. And in those times you create that healthy environment, I would highly recommend you also keeping convenient Health Foods on hand. Now, I'm not talking about like chia seeds and kale, you know, that's so not where I'm at, but it is looking like a chariot some cherry tomatoes or you know, you get those sachets of brown rice that are ready to go, you know tens of tuna tens of chick peas tomatoes and the in the cupboard have These options means that you're going to actually be able to pull together a healthy meal, you know, pees in the freezer khun tin cans that kind of stuff is really important for me. It's about getting fruit that I actually want to eat. Like don't get me wrong apples old good and stuff, but it doesn't excite me and bring me alive. Yeah, you know in summer I'm going to grab a mango because I'm actually going to want to eat that and you know people say fruit has too much sugar and anyone who does to be honest doesn't know what they're talking about, you know. Get strawberries. I've got a whole pun it at the moment. I'm going to have to have my morning tea snack and just getting those healthy food that excites you and maybe it's not going to be as healthy as some other things that you could be doing gives an idea. Okay, right. So some people get really snacky in the afternoon, you know, they arrived home from work and then it's just like I just eat everything and I can't stop very often. I find her under eating during the day. So for me, it's about having a giving yourself permission to go. Maybe I need a more. Crashing filling lunch that includes things like bread that includes my carbohydrates that has healthy fats. That's a little bit more loaded than I personally have an idea of what I think I should be eating and in doing so I'm feeling more satisfied. I'm eating more of the you know, those everyday foods and in the afternoon as well before you leave to go home have something at work or have something with the kids or whatever it is. So that by the time you arrive home, you're not walking in and you're ravenous and you're thinking oh now I can eat. So for example, Maybe You're making yourself a slice of toast with a quarter of an avocado. She Myriad on enjoying yourself, you know normal dietary advice has you have six almonds? Like no one's going to get full from that or have a bliss ball like that devoured in one two bites and having something like a piece of toast with some avocado, you know having your yogurt with your fruit and some honey and maybe even a bit of muesli. So always give yourself permission to eat a little bit more in those that afternoon period makes you more satisfied unless I couldn't go and binge in the afternoon because you're feeling a little bit. You know hungry. Yeah, just making sure that you're feeling full and you're feeling satisfied that you've enjoyed what you're eating and I suppose, you know hearing about you doing that at dinner. It's like the same for all meals what I'm hearing Lindy. It's like, you know, you want to be eating in a way regularly where you're feeling your body and you're satisfied. You're enjoying it. Yeah the spot on and for me it's you know people often talk about the nutrition world is about car. The hydrates off and get a really bad rap and I think that's really unfair. What I like to focus on is not what to cut out of your diet and we've talked about this before but what's actually add into your diet. So you want to focus on crowding in more vegetables. My nutrition goal is simply to eat five to six servings of vegetables a day and wants to visit for there is nothing else that I strive for. I just really no I feel good when I eat that so instead of thinking oh, I can't eat that. It's that oh actually, but I want to I feel I want to add in an extra set of the vegetables and I might not have space if I keep eating it. So your people often worry about portion size and how much I'm allowed to eat simply focus on filling up on more veggies more fruit and listen to your hunger and your natural cues and you're going to notice actually I do feel satisfied as it is. I don't need to worry about old. Do I need to have an extra slice of toast first fill up on the vegetables and if you're still hungry afterwards go for it, but just by crowding and more healthy stuff, you find it a lot easier. I love that ad. I'm not subtracting and then of course what you find is that you're going to be eating less later on. Anyway, yeah, that's him and feeling good, you know the French the French love to have a big lunch and I reckon they're onto something there. They're onto something and it is interesting to hear you talk lyndie about creating a supportive environment. There's almost exactly the same recommendations that I give people so I'm like ticking myself Glen. Yes your honor it's but it's you know, I suppose what's coming to my mind is that you're doing? Things there, you know, you know creating a supportive environment being mindful when you're shopping that could actually be diet behaviors or intuitive eating behaviors. And what's its kind of actually depends on the intention behind it. Doesn't it? Well said well said that's absolutely true. Yes, because it still is some effort isn't it? You know, even when you're really really busy the reality is that you want to support, you know, John and everyone else out there. You want to support yourself when you're Hi willpower John for when you are going to be low willpower John in the future. But it even that is some effort. Yeah it is but I also believe in automation. So for example, if you can just set up an online grocery delivery that gets delivered once a week go for it. Make your life easy. No no point to make healthy eating more complicated than it has to be if it means that you get a meal delivery kit delivered because you know, you're going through a busy time. So what that's great. It means you're actually going to cook and it means you're actually you know, I guess it's more about letting goes idea what how perfectly you really want to be eating just going. Yeah. This is really good. This is good enough for right now. And this is great and consistency is what matters fantastic I love that automation. That's a big one. And then while I think the people can kind of take home eat dinner because it is, you know, we have to make so many choices with that willpower that muscle we have to spend with work and family and like you say it kind of depletes itself. During the day so anything that we can do to make healthy choices without having to think too much about making healthy choices is a real win. Yes, but on spot-on so Lindy one of the things I really want to ask you is that I find this and I'll be interesting to hear what your experience is with this and this is a bit of a tricky point for me. So maybe you can help us all out a little bit is that I find when people let go of that dieting mindset and start to eat a bit more intuitively often. They don't do that. You know, they're no longer doing that restricting then overeating cycle and a lot of the extra food cravings just kind of died down and I wish it happened to all of the food cravings, but the reality is for a lot of people that I see whether I said one-on-one or whether they're doing our online programs. They can still struggle with really powerful food cravings, whether it's due to emotions or they feel like they've got a little addiction to sugar or have just built up a really strong habit. What advice do you give to people for when they Thing that really really tough craving almost that one way you feel like I have to eat this food. I can't stop myself. How do you help people deal with that? Yeah good question. So there are two types of Cravings to kind of be aware of there is a craving that happens every single day at the same time at the same place. Now if that is happening to you then really that is a habit that you can work on breaking and in the first instance to try and making a healthier swap so often we try and is it like for example, if you're craving something that's salty you're going to go to resist I'm going to resist I'm going to resist and that inevitably yeah inevitably you end up getting a pack of chips and then more often than not you end up eating more than you really want to bring the guilt thing happens and the whole cycle. It's like saying don't think of a pink elephant, whatever you do don't imagine a pink elephant. And so I would say it kept in the first instance Step One is maybe go listen, Maybe. I just have a little packet of chips each afternoon. I know that sounds like you know, not their advice you get from nutritionists, but we really just give yourself permission and then see how you feel afterwards because what you might notice is after a few days you go. I'm ready to go for a healthier option. And then maybe you go for some Salted Popcorn and you get a little one of those little packets of Salted Popcorn and you just know this is my afternoon snack when I get the craving I have this And eventually you're able to kind of go. All right, maybe I'm ready to go for another option as well you progress yourself and then it becomes, you know, a piece of toast with some core muscle in it, you know and progressively are getting to that healthier Point like that swap, but maybe if you can't go for a straight swap to something that's really really nutritious that have you feeling really really good is progressively swab. I love that. That's it. And also I mean you can you know through if you're getting those little snack size chips and you're able to eat a quite mindfully You kind of got like this is this is my little snack that I'm going to have. I'm going to chew it. I'm going to enjoy it. I'm going to be present while I'm eating it and it's not one of those. Oh, I shouldn't be eating. Its I'm going to get as much in as I possibly can and tomorrow I'll start again. It's a whole different experience of when even if you're eating the same food when you eat it mindful, isn't it? Totally also being aware of those those environmental factors that influence your habits. So are you sitting in the same place each day is it, you know, can you make it make you make a change? So for example, if it's always 3 p.m. That you getting this Cravings, can you find a way to is that the to good time to go for the to the gym if you're not actually hungry. Can you get out and go do something else trying to interrupt that routine? If you're always eating sweet food after dinner in front of the TV. Well, that is a learned habit and you can swap. So for me I'd be going can you go for fruit? Can you go for yogurt? Can you create a healthy environment at home? So even if you want chocolate it's kind of like I'll just have to go for you know, a beautiful planet of strawberries your there than is the other Having that happens sporadically every so often you just got I just really need a donut and she to that person. I say go eat your doughnut and savor it and experience it and then see how you feel because most often when you really give yourself permission to do that. You're going to notice it goes away. It starts gnawing at you and then you can just get on with your life and more important things. I absolutely absolutely absolutely love that. And so that's a really good. Good sort of take home plan for guys. If you're you know, if you're thinking look there are certain areas where I'm eating more than on like I don't feel good about it. I know it's not very nutritious necessarily. Let's sort of put it into one of those two categories. Is this a habit something. I'm doing a routine time or routine day linked with a certain event. And if so, let's work on it with some swapping, you know, and really just really good what you're talking about there. And then he has really good habit change sort of tools. Changing the environment creating some mindfulness and and figuring out some workable new behaviors, but then if it's one of those sort of off the cuff, hey, I just want to have the donut you just enjoy yourself. That's it. You go for gold. Enjoy Lindy. I got one more question when it comes to the how to's and I think this is one that's probably relevant for almost everyone. So Liz asks, how do you consistently stay healthy control your eating and portion? Sizes and not diet but lose some stubborn fat. She says a healthy lifestyle is what I want. Not the yo-yo dieting and that sort of speaks to I suppose what we were talking about before is that a lot of people kind of want to try to achieve The Best of Both Worlds. They don't want the yo-yo dieting but they do want to lose some fat. So what would you say to Liz and the million people out there like her? Great question and I think you're right. This does talk to what we were saying before. Okay, so I'm just going to give you some more healthy habits to give you some ideas or some little ways to just improve your health and it may have been qu8 in losing weight. So we know we talked about not having alcohol during the week. So that is one option. Another option is to increase your steps for the day, you know, some people find that have been a step cut counter can be controlling other people don't so just find if you're one of those people that you I find it inspiring then go for gold. So focusing on just little habits you're talking about here because you've got a really lovely metaphor Lindy that I read in one of your blog's around this where you talk about building a bridge. That's it. Yes, so we want change instantly, right? So we always try and just imagine there's a river you just trying to get to the other side. So you jump in the water and you fool Rochas Lee starts swimming hoping to get what you want to get and after a while, you know. You get momentum at the beginning and then you start to get tired the current gets strong and you end up back on the other side again having to start all over again from scratch. So that is like that's like dieting now finally building healthy habits and accumulating them is more like building a bridge across the river. It's going to take you much longer. But once you're getting those fundamentals, right that bridge gets built you're able to easily come across that bridge anytime you want. So, you know any time that you feel you You need a refresher. You can just really easily refer back to those habits and walk across the bridge. So, you know, it takes way longer but I think having a goal going with that. I want to lose that last stubborn fat. You know what maybe it's that you're going on. Maybe I'll lose a kilogram this year. And and if that's all it is you go and I never have to struggle and I'd never have to try lose that kilogram again then fantastic. I think very often we have very high expectations about losing weight and I want it now and sometimes it's not That possible I will say just quickly about stubborn wait. Now if you feel like there is that you know that pesky last five kilograms that you feel like you're always struggling with you just really wish it was gone and your body just keeps fighting you every step of the way I'd say to you maybe your body's trying to tell you something. Maybe you're not meant to lose that weight. Maybe those last five kilograms is where your hormones are balanced what you feel like you have enough energy where your mood is stable. Maybe that's a protective layer that helps. You have a higher. Community that makes you feel insulated when it's cold and gives you a cushioning when you sit down. So also were told that those last five kilograms are really horrendous. The truth is we're meant to have a comfortable healthy weight or maybe that isn't what we see in the images that we see that's what a healthy way. It looks like but to be honest we need to reassess what healthy weight looks like because it might just be a little bit bigger than you really always dreamed. It would what the models in the magazines or whatever tell you it is, but honestly, They just finding that reassessing what that means and kind of going maybe I need to make peace of the vest. This is just how my body is and just be the healthiest person that I can be. I absolutely love that. So for people who are out there and thinking look I do want to lose weight or I do want to lose weight fast, you know, I get all this but I want to lose weight. Maybe the advice there is build the bridge just focus on all of those habits that Lynn he's been talking about and other ones that you know, a Healthy Steps reducing alcohol fruit and veg and like you said, Before Lindy we kind of know what those habits are. Yes. Yes, we've been told before we're not it's also about letting go of some of that silly dieting advice that you've maybe taught been taught along the way but you're not sure you hold on to things like, you know don't have carbs after a certain time or don't have starchy vegetables. They're fattening or you know don't have salad dressing and you know having a teaspoon of sugar in your salad dressing is bad for you to be honest. No one struggles with their weights because they do these things. No one's fat because they eat so much peas. No one's happy because they have salad dressing. So let's get real about that. Yep, really the fundamentals that we know we need to eat less you would treat and sometimes foods and they are they have a place in your diet. Maybe not every day but focus on the fundamentals and not the things that you know can be distracting and take up a lot of your willpower. Like I say, let's get real and I do love that thought that sometimes our stubborn fat might be stubborn for a reason because it's actually protective. Our body and it's our bodies is telling us something that it did wants to be a sort of a size and a shape that might not exactly be that thin ideal. But hey, you know those people who we see the thin ideal in the Instagram and in the movies, they don't really look like that anyway day today. So so why shoot for that now Linda speaking of keep it real tell us quickly about the keep it real program. Yes. Oh, I'm so happy about keep a real program. It's delivered over 10 weeks and the real aim is to kind of Tackle that died in nonsense that you've been taught and helped you get back to basics. So we go through things like intuitive eating we talked about getting your environment set up and I'll give you those really practical ideas with videos and examples and you know helping you work through that stuff. We're talking about all those other influences that can affect your life including people who are you know, sometimes you know when people make comments about your weight and they lead you to a certain way and they you know, they go or should you be eating that or you've lost weight and will all those little comments can affect you and what to do about that. So, you know, I really think it's a really comprehensive program. If you're looking to kind of get that extra level of guidance and keep it real is just that we have a really beautiful support Community where it's just you know, that's the place when you get personalized support and advice and we share a recipe ideas and it's become even more than I could have ever imagined it would be so I don't like to keep it real. Unity, and we absolutely love it. There are not many programs that we recommend but the keep it real program is certainly one of it one of them. I've gone through the whole program and Linda it actually is sort of similar in ways to a couple of the programs that we do although you go into a lot more detail about the nutrition and so for anyone who's on familiar with my work any of our audience if you're looking to take that next Step and and apply some great nutrition without undermining all of the non dieting principles that we've been working on the keep it real program is really really awesome. And also you can use we just remember this this morning you can use my discount code which is just GM 20 and you can get $20 off that at Lindy's website. So anytime that you are that you want to join the keep it real program then make sure you use the sneaky little Discount code that Lindy's teed up for me. Yeah. Perfect, please. I'd love to have you guys join me. And also I have a quite a few people who said they doing your program and my and keep it real at the same time and it's proving to be amazing to have the combination of the learning going on totally and I won't embarrass Lindy too much by saying that one time in the future. My vision is to have a super program that combines all of them together. But until then please do mine now Lindy I I am conscious that you're you know, we don't have you for all of that that much time but I do want to ask you a couple of really quick questions about this idea of being body positive about being an intuitive eater in a diet culture. You know, we're still in a world that kind of stigmatizes fatness that idealizes thinness and and pushes us always to be thinner with these rules and these restrictive diets and the restrictive diets that though. Claim to be restrictive diets very very quickly. How do you encourage people to deal with your sort of mentioned before how do you encourage people to deal with that those subtle or not? So subtle social influences around eating drinking exercise weight, you know doctors saying you've got but you've I get that intuitive eating stuff, but you have to lose weight or Partners keeping a very close eye on the food or even be no walking, buddy. He's or personal trainers that are trying to push people more than they want to what advice would you have for those people? Because I think there's a lot of people in this boat who are sort of trying to break into this intuitive eating enjoyable movement body positive space, but feel like they kind of have to justify themselves to other people. Yeah, that's such a good question. So first up you got to realize that this intuitive eating movement. The idea of non dieting is new its novel The majority of people haven't heard about It so they are still operating under the old Paradigm, which we know doesn't work. They know it doesn't work yet. They still keep thinking maybe if I just remind them not to eat that food. Then I'm helping them and I'm going to either support them along the way so firstly understanding that what you now know is unique you are at the Forefront by simply knowing about intuitive eating and you're operating a little bit of front of everyone. So be patient with the fact that most people are still a little bit lagging behind now sometimes Are examples where you're running into someone you haven't seen in a long time and they think it's their opportunity to comment on your way. So maybe of all you've lost weight, which to be honest. I don't think is a compliment. It's really just a statement about what someone looks like. So, you know, I, you know, if you can just almost I'm not acknowledging that and moving past it they just realizing that they don't really but they're still operating under that old Paradigm and it doesn't reflect on you in any way shape or form. Home, it's just their pre conceptions of the how they think they're meant to act in a social circumstance. If they're a close friend, you might actually take that opportunity to say, you know, I'm actually not focusing my weight at the moment. I really am just focusing on feeling good and I'm feeling good. How are you and just you know, let sidestep that the give it a bit of a chance for for Education just need a little seed and you know, there is sometimes there are people who you won't be able to have those conversations with whether social circumstance isn't Right, but there are people in your life and we most of us will have them who are very close to us. And it's typically our closest humans. So maybe it's your partner. Maybe it's your parents or your children or someone who's believes. It's their responsibility to help you control your weight who see it as them reminding you you shouldn't be eating that you want to lose weight. You've had enough now or telling you you're trying to help control what you Now, I believe that Walt's you still have someone who is operating like this and your life it is so tricky for you to get freedom for food to step away from dieting. So you it's scary. I know but you actually need to take the opportunity to have a conversation with them. Now. They're the conversation. I've got scripts that I've ridden out on my on my blog if you want to go check it out, but it really is just a conversation of going, you know, I really appreciate your trying to help me. I've actually starting to To not focus on my ways. I'm trying to be healthier and I really need you to support me and see how this goes. Now. I've and any time that that you have this conversation. There may be a bit of turbulence there may not but next time if they have forgotten that you have had this conversation and they probably will die dude that day you need to remind them. Okay. So so once you decide that you don't want a body bully anymore, you need to remind them each other they come, you know, I really appreciate your trying to help but as I've already mentioned I am trying to do. Things differently. I'm not focusing on my way. I'm focusing on my health and I really appreciate your support here by not commenting on my way to buy not commenting on my food. I'm now in control of what I eat and how I eat and I would really appreciate that and to be honest from what I've heard from my own experience with dealing my own body bullies and my clients this really does work. And once you have that freedom from those people, it gives you so much headspace and then you can start operating from a place where you can really get into. Non dieting and freedom of food. Absolutely. I think that is absolutely wonderful advice and we will definitely will provide in the show notes the links to those those scripts Linux. I think that's so powerful and I definitely I haven't seen those I'd love to see them myself because I think sometimes people once you're ready to do that you have that question of okay, what do I actually say? And how does this actually so that's a link to another another really great great how-to and I suppose there's a really interesting point in their linear your kind of talked about Picking and choosing maybe if it's somebody who is one of your close people and who is acting like a bit of a body bully. I love those words. Then you really do need to have that conversation, but maybe if it's just someone that you know a little bit more casually you can kind of pick and choose just quickly. I think sometimes when we do start to explore the non dieting space, we we kind of realize how pervasive diet culture actually is. And sometimes we can get a bit angry or a bit. Like we need to tell everyone about this and I think you know when you just just talked about, you know, that example of someone saying you lost weight I think for a lot of people you just doing what you're doing actually shows people a different way. You might choose to have a conversation but even just that that's actually a very different conversation to the normal conversation. If you've lost weight all have I ah, yes the thank you. I've trying really hard. I've got 10 more kilos to go. It's a actually I'm not really focusing on that anymore. But I'm just trying to feel good and it's going really well. So, how are you doing? It's even that is actually sort of helps created a different conversation without actually, you know actively kind of evangelizing this person into the body positive Community. That's it. You know, we don't want to create enemies relationships are What Make the World Go Round, that's why we're here so we want Strengthen relationships and not you know, we've all been in a place where we believe dieting was the ads what we believed you had to be thin to be healthy and happy we've we we now know differently but people are still at that stage in the journey and there's no point to get angry with anyone. I find helpful reminders are really just really lovely way of reminding people depending on you know, I think I think you're so much more than your way. It's might be an example that you give to a friend. Who's complaining about their weight? And you know, I think you know, I think we can't get angry with people we can take control of our own lives and there's things like you on your social media feeds. For example, you can exert your own control who you follow get really clear on who you follow who you allow to come into your world and influence you put out positivity in your posts and what you write about and how you comments. But if someone is still stuck in that disordered World, it can be also equally harmful. Them to kind of push back and get angry and get defensive about it. So body positivity is really about positivity and acceptance and be accepting a where people are at in their Journeys as well Lindy. I think that's absolutely beautiful advice. And I think that's a great place for us to to finish up there have been so many great how-to's Lindy you're so beautiful with sharing your personal stories and your experience. I know there's a lot of wonderful little it'll how-to's that that I know that my clients will be picking up. I love that word body bully. I love it. I think that gets it really really well. I love that idea of stamp collecting habits, which is is really really cool too. And there's just so much that we've gotten out of this. So so thank you so much for your time. Before we go. I just want you to tell us very very briefly about your book which Is out January 7th. Yeah, can you tell us what it's called? Yes. I'm so excited. So it's the surprise surprise. It's going to be called the nude nutritionist because it really is it's that framing up all these kind of key things that you need to know when you're starting out and this is the kind of book that I think you know, if you've got a daughter or a friend who think is is needs a little bit of guidance who you want to support. This is a good way to kind of go ahead. He is a gift. It's a great way to kind of get people to use their sharing the idea of body positivity. I talk about is eating healthy eating Basics. But as I said without the BS, it's got your recipes in it. So it's give you a lot of practical skills and how to do things but it's it's a it's really a book for getting started in the non dieting world and and Bonnet body positivity and I think for you know, if there are any mothers out there who wondering how I help support my daughter or my son's to be healthy. I think this is a great place to start and I think the best thing we can all do is to create a healthy relationship with our bodies and to role model them. So this book can help. You know, Glenn's programs can help keep it real as there and I'm working on another program that should be out by December as well. So it's going to go to hit and come check it out because it's going to give you all those Basics and really what this next. Grams about is dealing with things like Cravings how to be consistent snacking give you real practical skills around meal prepping. So I'm diving a little bit deeper there. So if you do want more of those practical nutrition and food tips without the superfood nonsense, then I'd love you to come join me. I absolutely love that and I think guys, you know, I often talk about intuitive eating and body positivity like learning a new language and so you need podcasts like this one you need to To follow Lindy's social media. You need to explore other body positive Advocates. You need to have a look at the programs. There are some great books out now including Lindy's book and a new program on the way. So really just just I think it takes years to really develop this intuitive eating ability to how it just your eat. What eating well without trying and your authentically body positive and I know Lindy's work can really really help with that. So let me thank you so much for coming on the program. It's the biggest pleasure chatting to you. Thanks for having me. Thank you so much for being with Lindy and I I just love talking with her and getting those practical strategies from someone who has the nutritional knowledge but is also walk the walk herself and shares wisdom from a non-diet perspective. So you get all of the benefits of healthy living without any of the Hidden nasties that often come along with it. Now you here Lindy talk about another program towards the end of the podcast and the good news. Is that other Graham is now here and it's called Back to Basics. One of the barriers to actually living out a non dieting approach is that because there are no food rules is no weighing or anything like that. A lot of people end up kind of floating around without a direction or a structure and Lindy has seen the need for a type of structured support but delivered from a non-diet perspective and created a fantastic and I say this. in the best way simple program to help guide you into getting all the benefits we were talking about in the podcast Lindy provides the most delicious budget friendly and easy to prepare recipes as well as short doable workouts that she actually does with you as well as lots of mindset tips motivation and Love Like Only Linney can give along the way we already have so many of our clients doing Basics and loving it and it's actually really well priced to I said I'd give you a discount to Lindy's old program keep it real but all of that goodness has been rolled into this program. And to be honest. I didn't even ask for a discount of this one because it is cheap as chips to find out all about the program sample the goods and sign up today visit w-w-w dot Linda Cohen.com /ba back - two - Basics. Thank you so much for tuning into the Glen McIntosh show like am yours in creating your own personal story of freedom from diets, and I'll look forward to seeing you really soon.
Do you like the sound of body positivity and intuitive eating, but struggle to make them work for you in real life? Living in a crazy culture of weight obsession makes it pretty hard. But today’s guest has overcome her own personal struggles with food and her body, and made it her life’s mission to help others do the same. In this heartwarming interview, leading non-diet and Today show dietitian Lyndi Cohen and I discuss:  - Lyndi’s personal story of dieting since before age 11. - How Lyndi did the OPPOSITE of what she was taught as a dietitian. - Moving from “control” to “choice”. - The importance of enjoyment (using salad dressing as an example!) - How Lyndi invests in mental health and manages anxiety. - Why Lyndi and I both see psychologists. - Balancing body positivity and the desire to lose weight. - Lyndi’s 20 kilogram weight loss (the part people don’t focus on). - Using your high willpower self to support your low willpower self. - Stamp collecting healthy habits and the power of imperfect action! - The important difference between a meal plan and meal planning. - How-tos and troubleshooting (Q&A from my Facebook Group). - Creating a health-supportive environment (without restricting). - Dealing with afternoon snacking and overeating when stressed. - Differentiating habit cravings from “want it” cravings. - Lyndi’s advice on “losing stubborn body fat” (client question). - The “building a bridge” metaphor of health change (I love this!) - Lyndi’s advice for dealing with weight comments and body bullies. Selected Links from Podcast: Twelve Month Transformation Online Program Lyndi's Back to Basics Program Lindy’s Instagram Fiona Willer Rick Kausman Linda Bacon Taryn Brumfitt George Blair-West Lyndi and Glenn’s video on combining intuitive eating with nutritious eating. Lyndi’s Blog Lyndi’s Website The Nude Nutritionist Book Our Psychology of Eating, Movement, Weight, & Body-image Support Group. See more at: https://www.weightmanagementpsychology.com.au/podcast/ 