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PODCAST

Break the Rules

Break the Rules is the podcast for you if you’re ready to kick misinformation, diet culture rules & restriction to the curb and understand how to support your fat loss goals & your health for the long term whilst improving your relationship with food and how you FEEL in and about your body! As your host, Annie Ellis, I"ll be dismantling the biggest myths keeping you stuck & giving you the evidence-based strategies week on week to do exactly that Join me on Instagram

health & fitness nutrition

All Episodes

00:18:32

63. How to say yes without it becoming an always yes...

Break the Rules ·

2025/10/31

Ever told yourself, “I’ll just have one…” and halfway through that little voice kicks in telling you “you’ve ruined it now, so what’s the point?” only for you to demolish the whole packOr maybe you’ve felt that hum of panic after saying yes to a food you used to avoid that leaves you wondering why food still feels so loud in your head, even when you’re trying to “just be normal” around itYou want to be able to say yes to food and actually enjoy it, stop when you’ve had enough and not spend the rest

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00:29:18

62 . How I ended my food noise (& help my clients do...

Break the Rules ·

2025/10/25

Do you ever finish a meal and find yourself already thinking about the next one?Do you swing between “being good” and saying “screw it,” only to end the day frustrated, guilty and wondering why food feels so hard?Want to get to a place where food just feels easy without having to stay chained to restrictive methods or diet culture for the rest of time? In this episode, I’m taking you behind the scenes of how I ended years of food noise, guilt and out-of-control eating and how I help my clients do

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00:23:52

61. What happens when you resist food

Break the Rules ·

2025/10/18

Ever feel like you’re constantly fighting food? You tell yourself to resist, to stay strong, to distract yourself, but the harder you try, the louder the food noise gets. Until you cave, and it feels like you can’t stop. And then back you go around the cycle of resisting and overeating…You’re so not alone!In this episode, I’m breaking down what’s actually happening in your brain when you try to resist food and why that resistance is the VERY thing keeping you stuck in the all-or-nothing cycleIf

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00:19:23

60. The biggest MYTH about your mindless eating

Break the Rules ·

2025/10/10

Ever found yourself halfway through the M&Ms or the Biscoff spread jar before you even realise what you’re doing and then wonder, why do I keep doing this?Feel like you’re on the search for something after dinner but you don’t quite know why and you can NEVER just stop at one? If yes, let me just say, you’re NOT broken. You’re also not weak...But you HAVE been taught this one myth that’s keeping you stuck in the same eating cycle over and over again feeling all the more frustrated at yourself

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00:20:08

59. “If I stop dieting, I’ll lose control”: the fear...

Break the Rules ·

2025/10/03

Have any of these ever crossed your mind? “If I wasn’t dieting, I’d just eat whatever I want, whenever I want” “I want to stop restricting, but I’m scared I won’t stop eating” “If I brought chocolate in the house, I’d just eat the whole lot”If so, you are not alone…But that fear is driving a wedge between you and a world where you are completely chill and trusting of yourself with all foods It keeps food noise on full volume, drives you round and round between restriction and bingeing and leaves you

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00:18:00

58. Why laziness doesn’t exist (and what’s happening...

Break the Rules ·

2025/09/26

Have you ever told yourself, “I’m just too lazy”…Too lazy to meal prep, too lazy to exercise, too lazy to cook something decent, too lazy to stick to things…And then what follows is that wave of self-criticism, disappointment and shame that leaves you frustratedly annoyed at yourself, comforting eating or just sacking it off entirelyIf YES… here’s what I need you to knowLaziness doesn’t actually existAnd what you’ve been calling laziness is something entirely different which until you can name,

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00:32:05

57. Q&A - Making satisfaction a staple in your life

Break the Rules ·

2025/09/19

If you’ve tried the “clean eating”, the calorie counting and you know you can follow rules like it’s nobody’s business but you still feel like you’re trying to FIGHT yourself when it comes to food (or you really can’t ever stop thinking about food)Willpower is NOT your problem. But rather the fact you are lacking in genuine satisfaction when it comes to your eating. This week’s episode is a following on from last week’s where I’m answering all your burning questions about satisfaction. How do I

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00:27:45

56. Why you're still in the cupboards after dinner

Break the Rules ·

2025/09/13

Do you ever finish a meal only to find yourself back in the cupboards 20 minutes later, searching for something else? Feel like you’re always thinking about food? Does 1 biscuit turn into 7 biscuits before you know it? If you’re answer to any of those was “err…..YES” then this is the episode for you because I’m breaking down one of the biggest things missing when it comes to your eating and your relationship with food and how to support the sustainable way……so you’re NOT left feeling like despite

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00:23:40

55. Here's why body acceptance is NOT optional

Break the Rules ·

2025/08/29

If you’ve ever thought…"If I accepted my body I’d just let myself go""There’s no way I could accept my body like this""I’ll be happy when I’m smaller…"Only to feel stuck in a self-hate rut, flip flopping between dieting and overeating or constantly feeling like you’re chasing a version of body peace that never feels truly settledThis is the episode for you!!Most of us have been sold a version of body acceptance that feels impossible, unrealistic, or scary. And it’s

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00:23:09

54. The truth about sugar free challenges no one...

Break the Rules ·

2025/08/22

Have you ever promised yourself you’d “cut out sugar” only to find yourself elbow-deep in a packet of Jaffa cakes a week later? You’re not alone and it’s not because you’re broken or addicted to sugar (even if it feels that way)In this episode, I’m unpacking the recent buzz around a fitness influencer’s “sugar-free challenge” and why those all-or-nothing approaches almost always backfire.More importantly, I’ll show you what to do instead if you feel like you can’t trust yourself around chocolate,

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00:13:40

53. Why self compassion feels impossible some days...

Break the Rules ·

2025/08/08

You know those days where your brain just won’t let up? Where you’re being hard on yourself, even though you know it's making the whole thing feel worse and yet you just can't stop?You’ve been learning, unlearning, trying to be kinder to yourself… but somehow you’re right back in the spiral of self-criticism, guilt, chaos around food or body image and you can’t shake it.This episode is about those days. Why they happen. What’s really going on. And how to respond in a way that actually helps,

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00:19:31

52. Is this why you keep spiralling with food?

Break the Rules ·

2025/08/01

Ever had one of those days where you ate a bit more, or differently than usual, maybe some buffet food, a brownie, a few handfuls of crisps and suddenly you’re spiralling? Telling yourself you’ve messed everything up, that you’re greedy, that you have no self control?You promise to “get back on track,” maybe even redownload MyFitnessPal… again. But deep down, you’re tired of this cycle. The guilt. The shame. The constant need to fix yourself after you eat.But what if the problem isn’t the food and

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00:56:41

51. How Lucy went from calorie and scale obsessed to...

Break the Rules ·

2025/07/18

What happens when you stop chasing weight loss at the expense of your happiness, your mental health and your food joy? When you stop trying to fix your chaotic eating with restriction or perfection? When you finally escape the same yo-yo dieting trap that’s kept you chained to obsessive food thoughts and MyFitnessPal for over 20 years? Well this is where you’ll find out…In this episode, I’m joined by Lucy, one of my incredible coaching clients, to share the story of what really changes when you

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00:17:37

50. Gaslighting myself into burnout

Break the Rules ·

2025/07/11

I almost didn’t record today…not because I didn’t have anything to say, but because this week has been a LOT. A rollercoaster of hormones, emotions and an invisible load I didn’t fully realise I was carrying… until I hit a wall. In this episode, I’m sharing what’s been coming up for me, from a long-awaited gynaecology appointment, to the emotional fallout that followed starting a new hormone treatment, to the honest realisation that maybe it wasn’t just the hormones after all.This is a personal

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00:18:14

49. Why you struggle to be kind to yourself

Break the Rules ·

2025/07/04

If you’ve ever tried to be kind to yourself…To silence the nagging inner critic that’s ripping you apart in the mirror, to try eat tonight’s pizza without guilt, to tell yourself it’s okay that you didn’t nail your meals this week, that it’s completely fine the scale has gone up and it STILL didn’t land…this episode is for you. Maybe you’ve done the affirmations, tried the “what would I say to a friend?” script, and you understand logically that beating yourself up or spiralling about this isn’t

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00:28:08

48. Are these hidden rules keeping you stuck?

Break the Rules ·

2025/06/27

Do you ever find yourself wondering:“Have I eaten too much?”“Should I really be eating again today?”“Is this… allowed?”Even if you’ve been doing the work to eat more intuitively or repair your relationship with food or this is totally new to you, there may still be unspoken rules running in the background, shaping your choices, stirring up guilt and making you feel like you’re always one bite away from doing it “wrong” (only for food noise to ring LOUD and a spiral feel imminent)In this episode,

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00:24:04

47. Change this to stop emotionally eating

Break the Rules ·

2025/06/20

So you’ve eaten “well” all day, then the evening hits, and suddenly you’re halfway through a tub of ben and jerries or bar of milka again and you weren’t even hungryAnd now? You’re spiralling and asking yourself yet again “why do I always do this?” “Why can’t I just get it together with food”This episode is for those exact moments when you’re stuck in the loop of emotional eating and you don’t know how to get out...I’m breaking down:What’s actually triggering your out of control eatingThe real

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00:22:53

46. What the FRIG is the deep work?!

Break the Rules ·

2025/06/13

If you’ve ever heard me talk about the “deep work” but you’re like, what on earth does that involve?! Or you're thinking…“I’m done obsessing over food but I still don’t feel calm around it”“I’m tired of hating myself and my body but I don’t want to do the restrictive diets anymore”“I want to do the mindset work…but what does that even mean?”This is the episode for you.If you’ve spent years in the diet cycle, chasing control, and feeling like food and your body are constant battles, let me let

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00:24:46

45. What food noise really is and why silencing it...

Break the Rules ·

2025/06/06

You know that mental chatter about food that just won't quit?The voice that wakes up with you, questioning what you ate yesterday, calculating what you’re "allowed" to eat today, whispering shame when you open the fridge (again) even when you’re not hungry?That’s food noise.And if this feels like your everyday reality...if food feels like a full-time job in your head...this episode is for you!We are stripping away the buzzword fluff and marketing hype to talk about what food noise

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00:12:57

44. The REAL key to consistency...

Break the Rules ·

2025/05/31

Do you ever feel like you’re either crushing it or spiraling?Like you should be able to stay consistent, but somehow always end up “slipping”?Asking yourself "what happened" on a loop because it feels like a good week only happens once in a blue moon and then it's back to square one again?In this episode, I’m calling BS on the idea that you need more willpower.Because your problem isn’t inconsistency...it’s your unrealistic definition of consistency.We’ll explore:Why "falling off

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