This episode is brought to you by our

FREE training coming up on Thursday July 18th at 12pm pacific - we’ll be giving you tools to help end binge eating and find wellness without the obsession. You can sign up for that by clicking HERE -


I’ll just lose weight first then I’ll do intuitive eating...

This is a comment we get from quite a few women when they’re inquiring about The UnDiet and Intuitive Eating.

And we get it - it does seem to make sense to get to the size you want to be and then start listening to your body and then you’ll be free AND thin right??

Unfortunately that is not the way our minds or bodies work.

Getting deeper into the dieting mindset and the diet cycle by focusing on weight loss will never bring you to a place of balance. 

The only way to do this work is to stop what you’re doing now (even if youre not in your dream body), THEN you work on healing your relationship with food and your body.

THEN you find yourself in a place of balance and ease with food and wellness without the obsession.

It’s like when you’re dieting, you’re digging a hole and this logic of losing weight first is like continuing to dig in the hopes that you’ll pop out the other side, it does not work.

You have to put the shovel down and then start building a ladder out. 

Even if you do lose the weight that you want to lose, the destination will never be enough, there will always be something new to fix (im sure you’ve experienced that with weight loss before). Since it wont ever be enough you wont ever begin the journey of IE if you think you need to get your dream body, or even just lose weight first.

We do not promise weight loss or any body changes but this work also doesn’t mean you’ll never change.

You can still value your health, you can still exercise and eat nourishing foods, do all the things that matter to you without the strings of diet culture attached.

Just starting is the answer. Even if you’re scared, even if you’re not sure that you can accept this body you’re in at this moment. Even if you want to lose weight.

The only way to get out of the dieting madness is to start doing something else, now.

So if you are ready to begin (even if you’re scared) we encourage you to check out all of the details about The UnDiet Academy.

This is our 90 day program that gets you out of the diet cycle, away from binge eating, and into a life of wellness without the obsession.

To get all the details you can go to

The doors are closing on Monday, July 22nd so be sure to have a look now!

On the page where you learn all about the program is a chat box that you can use to talk to us live if you have any questions at all.

The causes of binge eating and how to escape them:


  • Physical 
  • Mindset
  • All or nothing thinking 


The physical reasons behind binge eating are : 


  • not eating enough all together, your body has an animalistic reaction when it is hungry and needs food, eventually the willpower has to wear off so your body can get sustenance
  • BUT IM EATING ENOUGH FOOD, I eat tons of chicken, brown rice and broccoli!
  • It’s about allowing all foods physically as well, if you cut our or restrict any food groups etc your body will fight to get these foods into it, our bodies hate being restricted
  • Satisfaction - after you eat if you’re still thinking about food or counting down to the next time you get to eat, you were not satisfied by your last meal. This might mean you need to add satisfying foods to your meals (eX a piece of bread with butter to your bowl of soup) or you needed to allow yourself to have MORE of what you were eating




  • Eat more
  • Eat more variety and do not restrict certain foods etc (we can talk about this in the free training we will be sharing at the end of the episode if you have allergies etc, this can still work)
  • Get satisfied every time you eat



 2. The mindset behind it all:



  • Allowing foods MENTALLY, if you are physically putting bread in your mouth but shaming yourself the whole time this is not truly allowing. Getting rid of guilt shame and morality around food is so vital.
  • Judgement - There is so much should, shouldnt’s, cant, have tos when it comes to food. You are not running the show, it is all fueled by judgement and fear which always leads to burn out. You cannot maintain a healthy lifestyle that is fueled by hate, shame and needing to “fix” yourself. When we live in a place of judgement around food and our bodies we will almost always end up hiding in the pantry with our hand scraping the bottom of the chip bag.
  • Having an abundance mindset, not a scarcity mindset. You’d think that when you’re binge eating you have an abundance mindset, you’re definitely eating in abundance! But thats not how it works. When you feel like you’ll be cut off from these foods on Monday, or you can only eat pizza tonight and you have to be good tomorrow, your brain and body go into overdrive trying to get all the food in before the famine begins (even though it is self imposed).



SOLUTION: Work on the way you see food, when you eat it, be calm and appreciate the delicious food instead of beating yourself up for “giving in”

Stop your thoughts in your tracks when you hear yourself think should, shouldnt, cant or have to.

Work on having an abundance mindset - the food will always be there if you want it. 

3. All or nothing thinking - this is a part of mindset but it is such a big deal it requires its own section.



  • Binge eating happens when we live in an all or nothing mindset. Ate a cookie that wasn’t on your meal plan? May as well eat every carb in the house then and start again on Monday. This screw it attitude fuels binge eating.
  1. If you do binge eat, you feel like you need to counteract it by going so far to the other extreme, i’ll eat really healthy tomorrow etc which just perpetuates the diet/ binge cycle

Solution: End the cycle, next time you binge, just relax until you’re hungry again and then eat normally!

If these things seem pretty big to tackle right now on your own we invite you to join us for our free live training on Monday July 15th 5pm called “4 steps to stop binge eating guaranteed” - you can grab your spot at

We will see you there live if you’re ready to stop binge eating and you just want to live a life of wellness without the obsession!














Welcome to another episode of How to Love Your Body!

Today we are going to be doing a quick coaching episode on something that comes up a lot as we enter into warmer weather- also we’ll be sharing about a really exciting giveaway so stay tuned until the end to hear how you can enter! 

"It’s so hot but I’m scared to wear shorts and sleeveless shirts." 

We get it! It can be scary to go out of your comfort zone AND you deserve to feel comfortable on a hot day and not suffer in warmer clothes. 

The thing- most likely people don’t even care what you have on. 

We had a woman tell us that she was so scared of exposing her arms and would always cover them up in sweaters. She lived in NYC and during the summers she would sweat like crazy because she wouldn’t allow herself to wear t- shirts. 

One day she said screw it and decided to wear a tank top that day and as she got on the subway and sat down she realized not one person even looked at her. Everyone was just going about their own day. 

She kept wearing shirts that showed her arms everyday after that and she said that each day it got easier and easier. 

Even though it was scary and vulnerable she knew the only way to get over this fear was to just DO IT. 

Next time you want to wear a t shirt that shows your arms, remember the story of this woman and know that you are not alone! 

Will you take on this challenge this summer?
Move past the fear and choose to own your body - because after all it’s yours and only yours.

If you are ready to be DONE with the food and body struggle this year - if you know it’s your time to finally move on with your life - we are so excited to announce a contest for a spot in July’s UnDiet Academy!

The UnDiet Academy is our 90 day program that gets women out of the food and body struggle and into a life of wellness without the obsession.

To enter here’s what you need to do:


  1. Be on our waitlist for info about the program - you can join this at
  2. Follow us on Instagram HERE
  3. Tag a friend under our Monday July 1st’s instagram post - you can tag as many friends as you like in separate comments to enter multiple times.
  4. AND you must share the post in your stories or on your feed.

Good luck!
We will be announcing the winner on July 8th!

Feel free to reach out on Instagram if you have any questions or need any help entering to contest!

See you next week!

Love, Lauren and Jenna

Welcome to How to Love Your Body, today’s episode is a tool you can use to find WELLNESS without the obsession.

This is one of the 5 “wellness without the obsession” tools we coach you through in The UnDiet Academy so those in the program know it well but we wanted to share the basics of this tool with all of you so you can use it now.

A lot of women get stuck in knowing how to introduce wellness without it getting diety again.

AND most women DO want that.

Being an UnDieter doesnt mean only eating the foods you didn't used to allow yourself to eat.

It’s about honoring your body, mind and soul so you can live a life of wellness without the obsession.

Nutrition is a part of this.

But when we say nutrition you probably start to think, points, macros, calories or cutting out specific foods.

NO! There is another way to consider nutrition without it being rigid, restrictive or unenjoyable.

NOTE: We only recommend getting into these kinds of tools once you’ve done the mindset work of freeing yourself from the dieting mindset. If you’re unsure if you’re ready to think about nutrition -- don’t worry about it yet. BUT you CAN check out our mindset episodes which you can find at, we will link this in the shownotes.

Now let’s dive into the Nutrition Ally:

How do we consider nutrition without it being the FOCUS and “be all end all” of our food choices?

First Let’s explain what we are talking about when we say NUTRITION:

What it isn’t:


  • Reading nutrition labels
  • Tracking anything - calories, points, macros, grams of ______
  • Having nutrition/ food rules of any kind
  • Foods being good or bad
  • Restricting certain foods


What it is:


  • Wanting to eat more veggies because you havent been eating very many
  • The main intention is to feel good in your body
  • Nourishing your body OVER TIME (not looking for perfection every day or even the same amount of nutrition every day)
  • Allowing all foods to fit into your life
  • Being flexible while still wanting to eat a vibrant variety of foods


 So here are 5 steps to find THIS focus of nutrition:



  • Redefining what nutrition means to you. If it still means calories or a certain number of veggies every day it will be so hard not to fall back into these rigid ways.
  • When you are intentionally choosing more nutritious foods, make sure you LIKE THEM! Do not choke down kale or a green juice just for the sake of some vegetables. This will lead to feeling forced and deprived which often leads to back lash AKA binge eating. Really explore what you love.



  • Eat in the colorful area ( the opposite of all or nothing thinking) - just because you had a donut for breakfast doesn't mean the day is ruined, it also doesn't mean you can't have a green smoothie with it. Just because you want to start considering nutrition doesn't mean you have to skip the pizza and JUST eat the salad, have it all! Its ok to put cheese on your dang broccoli, it doesn't cancel out the benefits of the broccoli.
  • Remember you don't ALWAYS have to consider nutrition at every single meal for the rest of your life just because you want to focus some more on it. If you're having a big pasta dinner and you don't want to make a salad with it, don't. It's not all or nothing now, consider it when you want to and let it go and enjoy when you don't.
  • There are no rules. Whatever happens each day, you have not failed. If you intended to eat more veggies and you didn't, that's ok! Whatever you do or don't do is fine. Remember -- this is OVER TIME consideration of nutrition. If you don't get any veggies in one week, no biggie, Just keep tuning into your body and it will even out over time. Feeling guilty for not doing what you said you would do just turns you back into a dieter… the shame, fear and self loathing cycle begins all over again.

Self compassion is key here.

Want to create this for yourself? - Wellness without the obsession?

As you work towards embracing wellness without it taking over your life, we recommend having a daily activity that is getting you closer to your goals.

A powerful tool is our WWTO journal.. This is a free 14 day process for you to transform your relationship with wellness, so you can have it all - freedom, enjoyment, wellness and nourishment!

Go to to grab your journal - be sure to tag us in your insta posts and stories and share about your journaling.

See you next week!

Jenna and Lauren xo

June 18, 2019

Ep 058 - Food Addiction

This episode is brought to you by:

Our free audio training get it at where we share the 3 most common mindset blocks that are keeping you stuck in the food struggle -  and how to get through them! You can also grab this through the link in the show notes.

Today's episode is a Community Question: food addiction - is it necessary for some people to stay away from addictive foods like flour and sugar?

This is a question people ask often and we wanted to address that.

The first thing we want to say is this is not about FEELING addicted to food, if that’s how you feel that’s real but it can be different.

Why do some people feel addicted to food?

We need food to live.

And as dieters we restrict ourselves ,therefore not getting enough food, which leaves us feeling deprived.

When you don’t have enough of something you need to live, your body will fight to get enough.

Take oxygen for example.

If you are under water and needing air, when you get to the surface you are going to be gasping for air, does this mean you are addicted to oxygen?


But yes you are going to feel crazy for it when you haven’t been getting enough and then it’s available.

So for food, if you are restricting all week and find yourself thinking about food all day and binge eating.. It’s the restriction that is causing this…. Not an addiction.

Remember: feeling crazy around food is caused by restriction, not addiction.

So the next time you feel addicted to food, look a little deeper.

Are you restricting? Are you getting satisfied after each meal?

How to move on from the feeling of being addicted to food:


  1. Assess where you are restricting - physically or mentally.
  2. Are you prioritizing satisfaction each time you are eating?
  3. How is your overall relationship with food?  Repairing your relationship with food is the number one thing to get rid of the feeling of food addiction. This is what we do in The UnDiet Academy - focus on repairing your relationship with food and body image - mind, body and soul . Doing this deeper work will naturally dissipate these feelings instead of working really hard to “fix them” or make them go away. Forcing it never works.
  4. Get okay with loving food. Put a positive spin on your love of food - create a new belief around this. Is it really so bad to love food? Create a positive mantra if that helps - it is safe for me to love and enjoy food….

We also wanted to address the part of the question that says is it necessary for some people to stay away from addictive foods like flour and sugar.

First off - let’s switch the narrative on flour and sugar, these are foods that are often demonized and saying they are addictive is one way to do this.

Are you eating flour or sugar out of the bag? Likely not, these are not addictive substances although if you don’t allow yourself to have carbs or sugar you are definitely going to feel addicted to them.

Also - no staying away from flour and sugar is a sure fire way to feel even more addicted to it.

The best way around this is to repair your relationship with these foods and begin to see all foods as neutral, once you do the mindset work you can then listen to your body and you’ll find you can enjoy these foods without feeling out of control with them.

Also - the only reason you’re fearing being addicted to flour or sugar is because you see it as bad because you associate it with weight gain and being “unhealthy”. If you always thought about salad and ate it all the time you probably wouldn’t be worried you’re addicted to it, you would feel like such a good person for eating so many veggies.

Breaking down the beliefs about foods, your body etc is such an important part of this process.

Do you feel addicted to food?

Come join us on Instagram and let us know! We are You can DM us any questions you have and we are happy to chat about it.

If you are working on repairing your relationship with food and your body be sure to tag us in your posts and insta stories so we can see and share what you are up to!

See you next week!

Love, Lauren and Jenna 

Want to find YOUR true definition of wellness?

You can go right to the podcast episode. LISTEN HERE.

On this week's episode we are talking about redefining wellness (and doing it in a way that feels great to YOU).

What is your definition right now? What comes to your mind first?

Something that may have popped into your mind:

Wellness means - chicken and broccoli, going to the gym everyday/ workout programs, drinking special shakes, being on a meal plan, staying away from carbs and sugar. Going gluten free (even without an allergy) etc.

What is your definition now?

Where did that come from?

Is that what YOU truly believe?

Is that what you want your kids to believe?

Is this something you want to bring into the next phase as an UnDieter?

If you stripped down everything and started with a clean slate, meaning:

It’s as if you never learned anything from diet culture (as if it didn’t exist)- You didn’t have predetermined opinions around body size, beauty, weight, working out, food, etc.

Imagine yourself being re born onto the planet into the person you are today, into the body you have today.

There isn’t anyone, anything (like society) telling you how to act or think.


What beliefs would you create around what wellness means to you.

This can still include traditional physical well being -


-Regularly moving your body

-Eating nutritious foods

- etc

But we also want to be sure that you broaden your vision of wellness to mind, body, AND soul: this might look like.

  • Listening to your body (this might mean rest, working out, pizza or salad on any given day)
  • Making time to be social
  • Enjoying your favorite foods without guilt
  • Being flexible and letting go of rigidity when it comes to food and fitness
  • Setting boundaries with those around you

This can include so many things - just think what would be the most important to you to include in your new definition.

Keep this definition somewhere you can see it so you can remind yourself everyday of what you are living/ working towards (this definition can absolutely be a goal, you might not feel this right now and might still be working on repairing your relationship with food and your body but if you don’t see where you’re going, you can’t head in the right direction).

To get your worksheet that goes with this episode go to and we will send it to you instantly.


And feel free to have a look around our new website (so fresh, we love it!) where you can learn more about The UnDiet Academy launching in July and join the waitlist, and you can also grab our free mindset audio training on the homepage and more!

If you'd like to listen to the full episode on redefining your definition of wellness- LISTEN TO THE EPISODE HERE.

Let us know in our FB community ( - what you come up with!

We are here to support you!


Today we are talking about the true way to achieve balance.

We like to call it the pivot and push.

Have you ever been a dieter who said, “I just want to lose x amount of pounds and stick to my diet” and THEN I’ll be balanced.

From experience and from coaching many women we have never come across anyone who was restricting, on a rigid meal plan, and then after their 30 day detox was up they all of a sudden became a balanced eater where they went from eating no dessert or carbs for 30 days and then could easily eat them sometimes and feel really balanced about it.

That’s just not how it works- if you have an unhealthy relationship with food- dieting and restricting is not going to magically change that into a place of balance and feeling sane.

Even when you let go of the restriction - just DECIDING to now be balanced doesn’t create freedom because old ways of thinking and diet mentality will take over again if not healed.

So here’s how you can achieve TRUE balance:

First you must pivot. This means making a big shift in the way you think about food and your body.

You’ve got to start with letting go of all the rules. Seriously, give yourself unconditional permission to eat. Allow allow allow. Let go of rigid meal plans, stop making food good or bad, stop shaming and guilting yourself when you eat. You have to let loose and really learn how to tune into your body. To not eat according to any diet rules but rather what your body is asking you for. You and your body have got to learn how to trust each other again. This is all the Intuitive Eating work and most importantly the mindset work that helps you shift the way you think about food and your body.

This is clearly easier said than done and pivoting is something we support women in, in The UnDiet Academy.

Essentially the pivot means repairing your mindset and relationship with food and your body -

THEN and only then can you push yourself a little.

Many people think that when you become an undieter you can’t push yourself to do anything that doesn’t feel 1000% amazing at all times when it comes to health and wellness but this isn’t true.

When you have a healthy relationship with food and your body it feels great to push yourself a little now and then .

But if you do this without pivoting first, it will just turn back into a diet.

What this means is it’s okay to pivot your thoughts and push yourself (in a way that feels good to you) to add more wellness into your life.

Its okay to push yourself to:

- Cook a healthy/ satisfying meal a few times a week even though it’s a bit more challenging to make time to cook. But you push yourself to do it because you know it makes you feel good.
- Go move your body when you don’t necessarily feel like it but you know once you get there it feels really good.
- Add more veggies into your week because you know you haven’t had any for the last few days.
- Decide not to drink every single weekend because it just doesn’t feel great. You choose when it’s worth it.
- Skip the dessert when you just feel way too full and you know you can have some tomorrow.
- Take leftovers home instead of making yourself finish it just because it’s in front of you. You know your body just won’t feel good.
- Add meditation into your life because you know it will reduce stress and that will feel so good even if it’s just for 5 or less minutes.
- Go to bed earlier because you know how important sleep is for your health.
- Saying no to the freshly baked cookies because you just ate dinner and feel too full but will gladly take some home for another time (or maybe later that night.)

Bottom line - it’s okay to push yourself to do things that will improve your health and wellness - the thing is you must be honest with your intention behind your choices, and that will only come with repairing your relationship with food and your body.

If you aren’t eating the dessert (even though you are dying to have it) because you’re secretly hoping for weight loss that isn’t wellness and that isn’t honoring yourself and healing your relationship with food and your body- and it definitely is not wellness without the obsession.

You’ve got to do the work and get to a place where you can be okay with allowing all food, feel free around choosing a donut or the green juice (it just depends on what your body is asking you for) and THEN you can get comfortable with the push.

In this circumstance the pivot and push is not a slippery slope- it’s making choices that you feel in alignment with. You feel free and at peace- choices that you make do not stem from diet rules, they stem from your truth. It’s empowerment!! It’s honoring yourself and your body with an intention of wanting to feel good - having wellness without the obsession.

You’ve got to let go so you can get to that place of balance! YOUR balance- no one else’s. It may look different for everyone- we don’t eat the same as each other AND we coach this stuff for a living!

Get real with yourself and ask yourself -
Have I truly let go of dieting?
Do my choices still stem from diet rules?
Do I truly allow all food?
Do I feel a mindset shift around food?
Can I make choices that aren’t tied to weight loss (even if they feel like traditionally “healthy” choices)?

Wherever you are at on your journey to wellness without the obsession, that’s GREAT, it’s exactly where you are meant to be in this moment - and if you are looking to keep moving forward, learn the pivot and push and find YOUR balance we would love to invite you to join our waitlist for The UnDiet Academy that is officially launching in July.

It’s our latest program, completely revamped with our best coaching content as we’ve learned over the years what you need to know to get you to wellness without the obsession - we have the answer, and we can’t wait for you to experience this step by step program with high touch support in order to get you there.

As a waitlister you’ll be FIRST to know about all the details / bonuses and everything that comes along with this incredible experience! Go to to get on the waitlist which you can also access in the show notes.

Until next time!!

Do you struggle with emotional eating?

Emotional eating is the tendency to eat in response to positive and negative emotions. Humans will do anything in their power not to feel uncomfortable, so to make it go away/ distract themselves many people turn to food.

In this episode we share the spectrum of emotional eating - there are different levels and some are healthy and some are not as self honoring.

This is to say that some emotional eating is completely healthy and normal, but there does come a time when it can be destructive to your relationship with food and your body.

A first step is to assess where you are on the spectrum.

Normalizing emotional eating is definitely something you'll want to do - you may be in a place where accepting the emotional eating that is happening, is the best next step.

Dieting/ the desire to eat less/ “food is fuel” narrative has demonized all emotional eating when in fact it’s just a part of normal eating….

But yes there are times and degrees of emotional eating that you might want to work on shifting to improve your relationship with food and your body.


The overarching key is repairing your relationship with food and your body



  • This means normalizing food, getting rid of guilt and morality around food, releasing the “specialness” and “forbidden” mentality around certain foods
  • Its unlikely you emotionally eat salad - which shows its the forbidden thoguhts and unhealthy relationship with these foods that make us use them as a coping mechanism.
  • I have never come across someone with a healthy relationship with food that using food as a coping mechanism
  • The thing is, we need coping mechanisms, we need them, they arent shameful. But if they are self destructive we probably want to work on this.



Once you realize you can eat ice cream at any time for any reason, it loses it’s power and wont have the same emotional effect it used to, therefore you will stop using it as a coping mechanism.


I had a client in the past that was jokingly mad, because after a hard, stressful day at work that big cheesy pizza just didn’t do the trick anymore. She had to discover new ways of unwinding, de-stressing - which felt great for her but the food really did lose it's power over her.

This is a common occurrence in The UnDiet Academy and its BECAUSE these women are repairing their relationship with food and their bodies.

That being said, here are some small steps you can take to alleviate emotional eating that you feel is not serving you.


Make a list of things that you know help you destress/ relieve emotions etc.



  • Have other alternatives to food, but eating can definitely be on the list, this isnt about avoiding eating emotionally all together, it’s about giving yourself other options
  • When you feel you do need something, look at the list, tune in and feel into what would serve you the best right now, sometimes that’s going to be journaling with a cup of tea, eating, or going for a walk with your favorite podcast.
  • Another important thing is to express your emotions, when we bottle them up it feels easier to stuff your emotions down with food. Saying things out loud releases a lot of the heaviness of it. Having people to talk to is vital. WHo can you reach out to in these moments?


ALLOW FOOD - we say this all the time but it is kind of the basis of everything.

If food is special, it will always have power over you. If food is forbidden you will always break the rules, forbidden fruit is the sweetest


  • Find you have a struggle with oreos? Get them in your pantry and allow yourself to eat them any time of day
  • When this is coupled with the mindset work and physical tools of becoming an undieter, which are fully explored in the undiet academy, you will find you can have a cookie here and there without thinking about it all day and the 12 cookies at night after the kids have gone to bed is a pattern of the past


Let us know in our FB community (  - what level of the spectrum do you feel your emotional eating is at?

We will support you in moving forward from where you’re at.

Much Love,

Lauren and Jenna

What is shame, why do we feel it about food and our bodies and how can we get out of it?

If you've ever read any of Brene Brown's work you might have learned a little about what it is.

She defines shame as "the intensely painful feeling or experience of believing that we are flawed and therefore unworthy of love and belonging – something we’ve experienced, done, or failed to do makes us unworthy of connection." 

When we feel ashamed about what we're eating, how we're eating (hello, binge eating) or about our bodies we isolate ourselves and dive into a feeling of unworthiness.

In this episode we will be exploring why we feel shame when it comes to food and our bodies and how to release it so you can move forward with more peace around your relationship with food and body.

Join us in our podcast community to share your shame and get it out in the open at

Love Lauren and Jenna


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