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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

00:23:32

77. Why you don't actually have body autonomy...

Break the Rules ·

2026/03/20

You know you have body autonomyYou’ve heard it time and time again, you have autonomy over what you decide to do with your bodyIt’s your choiceAnd yet it doesn’t actually feel like a choiceNot pursuing weight loss feels uncomfortable, distressing, scary, maybe even unfathomable to youAnd pursuing it feels urgent, pressured and like your mood, your eating and how you feel about yourself relies on that number trending down (or at least not going up)And on top of that, it feels like you’re relying on

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00:19:06

76. You’re going about body image wrong and here’s why

Break the Rules ·

2026/03/13

Ever feel like one body comment, scale fluctuation, or “bad body image day” can spiral into days of overthinking, food chaos, or wanting to fix yourself?You might assume the goal is to stop being triggered altogether…But in this episode, I’m sharing why that’s actually an unhelpful aim and the powerful shift I taught a client this week that completely changed how she approached those moments…If you feel like your mood, eating, confidence or plans can still get hijacked when your body image is

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00:21:55

75. 7 signs your food noise is from restriction

Break the Rules ·

2026/03/06

Feel like food is on your mind ALL the damn time?Wonder why your brain is just so noisy around food?Want to actually get to the bottom of it so you can turn the noise down and free up mental headspace FOR GOOD?Then this episode is for you! I'm giving you all the signs that will tell you whether your food noise is coming from restriction (or sneaky restriction) and why these subtle behaviours are keeping your brain thinking about food more often than you'd likeGet listening now and don't

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00:22:16

74. When "nobody cares what you look like" doesn't work

Break the Rules ·

2026/02/27

My guess is telling yourself “nobody cares what I look like” or “stop caring what everyone else thinks” hasn’t actually helped calm your thoughts and feelings about your body has it? You still change outfits six times, check the mirror obsessively, stress over the scale or avoid plans because of how your body looksIn this episode, I break down why that common advice keeps failing you and what you can do instead to stop letting other people’s opinions, comparison or triggering situations control how

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00:20:01

73. Don’t take health advice from Mike Tyson

Break the Rules ·

2026/02/19

This week, I’m breaking down WHY that Mike Tyson Super Bowl commercial seriously missed the mark and no, I'm not "reading too much into it" We dig into why the delivery of this ad did more long term health harm than good, why body size does not equal health and why simplistic “eat real food” messaging misses the complexity of health and sustainable behaviour change.Along the way, I challenge diet culture myths and explore the hidden influences shaping how we think about food, bodies

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00:20:56

72. This is not to blame for your overeating

Break the Rules ·

2026/02/13

Do you feel like certain foods make you “lose control”?Like once chocolate, cake or carbs are around, it’s only a matter of time?Do you eat “good” all week, save treats for the weekend, avoid buying foods you don’t trust yourself around, then end up overeating anyway and blaming yourself?If yes, I’m going to tell you WHY this isBecause overeating is not a food problem or a willpower problem(And thinking this is actually causing MORE overeating - I’ll tell you why that is too)In this episode, we go

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00:38:20

71. The hidden driver of binge cycles

Break the Rules ·

2026/02/06

If you are sat here wondering WHY your binges, overeating or all or nothing patterns around food just keep coming back no matter what you try, this episode is for YOUI'm talking about one of the biggest factors underpinning them so you can understand more about what's really going on and the steps you can start taking now to feel calmer, more in control and less all or nothing around food(And this goes BEYOND generic "just eat intuitively" or "include your trigger foods"

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00:20:41

70. Why emotional eating feels impossible to stop...

Break the Rules ·

2026/01/30

If you’ve ever found yourself thinking“Why do I keep doing this when I KNOW it doesn’t help me?”…this episode is for you. In fact, you can stop reading and just hit play, but I’ll expand anywayYou can probably list out ALL the reasons you want to stop overeating or emotionally eating: the bloating, the physical discomfort, the guilt spiral, the feeling that food has way too much power over you. You’re tired of the “why did I do that again?” or “I’ll be better tomorrow” conversations in your headAND

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00:27:10

69. Why "knowing" isn't enough to stop your...

Break the Rules ·

2026/01/23

Hand up if you relate…One minute you’re trying to stay “on track,” the next you’ve blown it and feel like you’re back at square one, on repeat and you keep blaming yourself (or your willpower)Or maybe you’ve had moments where you know food doesn’t really help you feel less stressed the moment all hell has broken loose at home but you still fall head first into the kids penguin bars to copeWhether you’re going round in circles feeling chaotic with food and you don’t know why or HAVE built the

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00:33:15

68. Neurodivergence & why food has always felt hard

Break the Rules ·

2025/12/19

Why does eating feel SO much harder than it “should”?Why do hunger cues feel unreliable, why do emotions or food feel overwhelming or why do I always seem to swing back and forth between control and chaos?We’re answering that in today’s episodeAs well as giving you reason number 5648 why it’s not your willpower that’s the problem when it comes to how you behave with foodWe explore the often-overlooked connection between neurodivergence (especially ADHD and autism) and your relationship with foodWe

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00:07:26

67. If pushing through feels impossible, this one’s...

Break the Rules ·

2025/12/12

Has this month got you feeling snappier? Lower? Maybe even one comment away from tears and a menty b? Are you then feeling the pressure to “snap out of it”, push through or show face until you can retreat into the comfort of no social events from the 26th? If yes, then this is the mini episode you needWe’re not fixing anythingWe’re not shaming you into joyAnd I’m definitely not going to tell you to be more “present” or “grateful”Instead, we’re talking about what it actually looks like to support

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00:25:04

66. This is NOT a mindset shift

Break the Rules ·

2025/12/05

If you have ever been on weight loss programs or consumed a fitness coach's content on Instagram and felt like a failure then this one is for YOUBecause I am here today to tell you that you are NOT in fact broken, or lazy or undisciplined or not trying hard enoughYou have in fact been lied to You have in fact outgrown the diet culture BS that your only options are discipline/tracking calories/shrinking yourself OR shame/hating yourself…So if you’ve tried being “good”, you’ve tried counting

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00:19:06

65. Before you burn out again this December

Break the Rules ·

2025/11/29

You told yourself this year would be different. That you’d slow down and wouldn’t overstretch yourself. That you wouldn’t crawl to the finish line, burnt out and nursing a cold that you tried to avoid as hard as you could. But here you are already bracing…Already hearing that voice saying “just get through the next few weeks, then you can switch off”Already comfort eating your way through the evenings and feeling like a bit of a failure for not getting to the gym as often as you’d likeBut this isn’t

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00:15:31

64. The food freedom lie keeping you yo-yoing

Break the Rules ·

2025/11/15

I know you don’t really want to be searching for yet another fat loss challenge or saving “healthy eating resets” on Instagram in case you need them in January You want your head to be quiet for good and the confidence in yourself to know December is no longer a month that derails you or sends you spiralling into food guilt and body shameBut every time you try to “fix” your eating, feel better in your body or take the reins back again…It never actually lasts. Or you’re just left panicking about how

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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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77 results

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