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PODCAST

When Food Feels Hard

If you struggle with emotional or binge eating and feel stuck in cycles of restriction, guilt, and starting over, this podcast is for you. You’ll learn why binge eating isn’t a willpower issue, how to break free from the binge–restrict cycle, and how to approach food with compassion instead of control. This podcast is for anyone ready to leave diet culture behind and build a healthier, more peaceful relationship with food.

health & fitness nutrition

All Episodes

00:27:21

What if You Never Started Another Diet?

When Food Feels Hard ·

2026/10/05

What if you never started another diet? In this episode, we explore the fear underneath giving up dieting, what you might actually gain from stepping away from the diet cycle, and why stopping dieting isn't giving up — it's choosing to build a different relationship with food, your body and yourself.To book a free no-pressure chat to learn more about working with me, click below: https://drsarahcookenutrition.as.me/?appointmentType=47479976

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00:21:58

Why “I'll Just Have One” Doesn’t Work

When Food Feels Hard ·

2026/09/28

Why does telling yourself “I’ll just have one” sometimes make you want even more?In this episode, we’re exploring the difference between choice and restriction, and why rules around food can create more urgency and food obsession. We’ll look at the “fuck it” effect, all-or-nothing thinking, and how giving yourself genuine permission can help you make choices around food without fear or guilt.Because food freedom isn’t about always eating more — it’s about being able to choose what you want without

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00:35:10

What’s Really Behind Your Night-Time Eating?

When Food Feels Hard ·

2026/09/21

Do you feel like you can manage your eating all day… and then the evening comes and suddenly you can’t stop thinking about food?You might tell yourself you have no willpower, that you’re an emotional eater, or that you just need to learn how to control yourself around food.But what if there’s something else going on?In this episode, we’re looking at what’s reallybehind night-time eating — from not eating enough during the day and psychological restriction, to the “I’ve been good all day” mentality,

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00:25:20

The “Fuck it” button: Why You Binge When You Feel...

When Food Feels Hard ·

2026/09/14

Have you ever eaten something you’d planned not to eat and suddenly thought, “Fuck it — I’ve already blown it, so I may as well carry on”?That moment can feel like the switch has been flipped. One biscuit becomes the whole packet. One unplanned meal becomes a full day of eating. And afterwards, guilt and the urge to “make up for it” often lead straight back into restriction.In this episode, I explore the “F it” button and why it isn’t simply about a lack of willpower or self-control. We look at how

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00:30:03

“They’ve lost weight, they look amazing…”

When Food Feels Hard ·

2026/09/07

Have you ever seen someone who has lost weight and immediately thought, “they’ve lost weight they look amazing… maybe I should lose weight too?”You might not even realise it, but that thought can be your diet voice sneaking back in.In this episode, we’re talking about why someone else’s weight loss can trigger body dissatisfaction, comparison and the urge to start dieting again — even when you’ve worked really hard to move away from dieting and binge eating.We’ll explore why we’ve been conditioned

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00:31:01

September Reset

When Food Feels Hard ·

2026/09/02

The September Reset: Why Autumn Can Trigger Binge Eating & Body Image StrugglesSeptember can feel like a fresh start.The summer is coming to an end, routines are changing, and suddenly there can be a familiar pressure to “get back on track” — eat better, lose weight, exercise more and finally get your body under control.But what if September didn't have to be another opportunity to start a diet?In this episode, we explore why the change of seasons can trigger binge eating, emotional eating and body

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00:43:22

Going Beyond the Food with Stephanie Dodier: Body...

When Food Feels Hard ·

2026/08/22

In this episode, I'm joined by Stephanie Dodier, Clinical Non-Diet Nutritionist, Certified Intuitive Eating Counsellor and Cognitive Behaviour Coach, and host of The Beyond the Food Show. Stephanie spent 25 years caught in diet culture before transforming her own relationship with food and her body. Her experiences ultimately led her to create the Going Beyond The Food Method, a weight-neutral approach combining mindset, intuitive eating and body neutrality. We have a really honest conversation

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00:22:32

“I can have it, so I will have it”

When Food Feels Hard ·

2026/08/17

The “I can have it, so I will have it” turns up when people are stopping restriction and giving themselves permission to eat the foods they weren’t eating before. Whilst this is part of the healing journey, it can start to become less helpful if you get stuck in this place. This episode talks through the messy area of loosening restriction and stopping dieting, but not yet feeling like your relationship with food is completely healed. It’s often called the “messy middle” where there’s still some

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00:24:11

What to do AFTER a binge

When Food Feels Hard ·

2026/08/11

In this episode we explore how to approach a binge once it’s happened. We discuss old patterns of self-criticism and restriction and how these will keep you stuck in the same cycles, and offer new things to think about when recovering from binge eating. This episode provides practical steps to take when you’ve binged to help you regain calmness and help you feel empowered about your recovery journey. To book a free no-pressure chat, click the link below:

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00:53:55

Untangling Health from Weight

When Food Feels Hard ·

2026/08/05

We've been taught to believe that losing weight automatically means becoming healthier—but what if that's only part of the story?In this episode, I'm unpacking one of the biggest myths in health and nutrition: that your weight is the best measure of your health. We'll explore why weight and health are not the same thing, how diet culture has conditioned us to judge our bodies by the number on the scales, and what actually makes a meaningful difference to your long-term wellbeing.I'll share

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00:21:36

The Hidden Restriction No One Talks About

When Food Feels Hard ·

2026/07/27

This episode discusses the lesser talked about restriction- why restricting joy can lead to emotional and binge eating, and how to change it.We discuss the beliefs around needing to earn rest, pleasure, fun and play, and how they impact emotional and binge eating. We talk about how to recognise patterns and build awareness of this happening, and how to shift away from putting joy on hold, to making it a priority. There’s practical tips to try and things to help you reflect on your identity- are you

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00:44:53

Unhelpful Thought Patterns in Disordered Eating

When Food Feels Hard ·

2026/07/21

This episode goes through thought patterns which often occur in disordered eating, and how they keep you stuck with progress.Unhelpful thought patterns can often trigger restriction or bingeing, and it’s an important step of recovery to be able to recognise and challenge these thoughts. We go through patterns such as all-or-nothing thinking, catastrophising, mind reading and the “I shoulds” and work through how to be aware these are happening, and how to reframe and challenge them to help you change

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00:42:34

Your Relationship with Exercise

When Food Feels Hard ·

2026/07/14

This episode discusses how our relationship with exercise can mirror our relationship with food- with all-or-nothing thinking, perfectionism and rigidity often creeping in. We discuss how to shift away from all-or-nothing thinking, setting different intentions around exercise, using mental health and non-aesthetic goals as a motivator and the huge impact exercise (mostly walking) has on health - independent of weight loss. This episode will hopefully help you think differently about exercise, and

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00:40:10

The Diet Voice

When Food Feels Hard ·

2026/07/06

This episode dives deep into The Diet Voice- what it is, how you got, and how to change it. This is a powerful episode which will likely tap into thoughts you have about your body and eating that you maybe weren’t quite aware of- or didn’t realise there was even a name for. We discuss how shaming and critical this voice is, and how detrimental to your relationship with food and your body it can be if you believe it. I give three practical tips to start doing today to shift away from believing your

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00:28:52

Client conversations

When Food Feels Hard ·

2026/06/30

This episode goes into topics which have come up this week with clients. We discuss letting go of the body you had when you were restricting, how putting your life on hold until you’ve lost weight can be detrimental, how incorporating fun into your life is so important when healing your relationship with food (and what beliefs you may hold which stop you from doing this)To book a free no-pressure chat about working with me, click here:

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00:33:33

Three things you need to heal your relationship with...

When Food Feels Hard ·

2026/06/24

In this episode we talk about the other things needs to help heal your relationship with food, which aren’t to do with eating and food. Emotional and binge eating are coping mechanisms developed to keep you safe. They’re serving a purpose and giving you a dopamine hit. We explore what needs to happen to be free of using food as a go-to coping mechanism, including emotional regulation, improving body image and creating a life beyond food and your body. To book a free no-pressure chat to discuss my

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00:40:58

Are you giving yourself permission slips to binge?

When Food Feels Hard ·

2026/06/15

In this episode I discuss “permission slips” for emotional and binge eating which can often be used to justify eating to soothe emotions. If you’ve ever said “I’ve had a rubbish day and it’s raining, I’m going to the petrol station to get a chocolate bar” or “I’m on my period so I’m ordering a take-away” or “what the hell, I’ve been good all day” then this episode is for you. We dive into why permission slips can feel very logical and make complete sense in the moment, but are actually illogical

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00:34:20

“I still want to lose weight”

When Food Feels Hard ·

2026/06/11

This episode discusses the topic of shifting away from weight loss as a focus when doing the work to heal your relationship with food. We are exploring how this can feel overwhelming, how to avoid making urgent, quick decisions about this, and give some insights into how I help clients work through this thought. This is an episode to help introduce some new ideas and things to ponder when thinking about healing your relationship with food and letting go of weight loss being your main focus. To book

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00:30:24

Food Satisfaction- what is it and why is it important?

When Food Feels Hard ·

2026/06/09

This episode is for you if you’ve ever said “I eat healthy meals but can’t seem to stop snacking in between”. We discuss why food satisfaction is so important when healing your relationship with food, why having boring meals and snacks increases the likelihood of emotional and binge eating, and why food satisfaction is so much more than how food tastes.Ooops I’ve added practical examples at the end as forgot this bit!To book a free no-pressure call to learn more about working with me1-2-1 click

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00:22:00

The Pay-Offs for Focusing on Your Body Weight

When Food Feels Hard ·

2026/06/05

In this episode I discuss how focusing and (possibly obsessing) over body weight is serving you. Rather than accepting the “if I was just this “perfect” size or weight everything would be good” we go deeper into how the process of focusing intensely on your body size is likely serving a purpose you may not be aware of, such as:-Fixating on weight loss and diet can bring a sense of control- both in terms of our own bodies, but also the wider world. It can fuel the belief that you can protect yourself

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43 results

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