Episode 12: Ryan Stock & Mindful Living

Episode 12: Ryan Stock & Mindful Living

On Episode 12 we are joined by Ryan Stock, a former collegiate athlete and coach and the founder of MindSport. His experiences as a coach and player led him to starting the athlete meditation app, MindSport, which in turn led to the writing of his book “Buddha Was A Baller”.  His experience with struggles with anxiety, frustration, dealing with difficult times, and remaining present in his life as an athlete and coach led to his introduction to meditation and mindfulness.

In the episode we talk about the many similarities between mindfulness and intuitive eating. Removing judgement and creating space for self-love can be a powerful catalyst for creating a happier, healthier life. Hear more about how you can get started with letting go of judgement in your daily life. Plus, stay tuned after the episode for some Q&A about intuitive eating vs. mindful eating…are they the same thing?



Show Notes

Episode 11: Kathleen Meehan & Addressing Thin Privilege

Episode 11: Kathleen Meehan & Addressing Thin Privilege

On Episode 11 we are joined by Kathleen Meehan, a registered dietitian with an active presence on Instagram. She tackles the topic of thin privilege for us, and this episode explores how we can become more aware of privilege and the role it plays in compassionate healthcare. This is a must-listen episode for anyone who recognizes the need to acknowledge and address thin privilege in conversations about food and nutrition.

Although Kathleen is currently living in Houston, TX, she is originally from New England, where she earned both her undergraduate nutrition degree and a master’s from Boston University. Kathleen has worked in traditional RD roles and has experience as a clinical dietitian and in nutrition counseling on a college campus. Now, Kathleen sees clients virtually using a non-diet, weight inclusive framework. As a true lover of food, Kathleen is eager to help people explore their relationship with food while reexamining what being healthy really means.  

When not working with clients or passionately posting on instagram, Kathleen enjoys finding for travel deals on google flights, attempting to balance a love of reading with a love-hate of mindless tv, and all sorts of movement, from restorative yoga to cycling to hiking in her hometown in Vermont. Enjoy!




Show Notes

Gut Health, GI Symptoms and Disordered Eating

Digestive issues, how to heal digestion, and the gut microbiome are all trendy topics lately. Our culture is obsessed with the gut microbiome and because of this, we become obsessed with every symptom happening during normal digestion. If we have bloating or gas, we immediately assume that it was something we ate and we have a food intolerance or allergy. Maybe not always… but maybe you’ve been there and know what we mean! Of course, medically diagnosed food allergies are no joke and should be taken seriously.

If you have a diagnosed food allergy, we encourage you to work with a Registered Dietitian and/or Physician.

But the main point is that we have become hypersensitive to everything happening during the digestive process, even if it’s totally normal and it’s just our bodies doing their thing.

The Gastrointestinal System 

The gastrointestinal (GI) system is extremely complex and there is a LOT happening between the time you eat something, and the time it is eliminated. We definitely don’t want to minimize any type of uncomfortable digestive symptom you may be experiencing because that is 100% real and 100% frustrating.

But, unfortunately, it’s not usually one food, one pill, or one supplement that will magically make these uncomfortable symptoms disappear, despite what our culture says.

Often, chronic dieting, chaotic eating, restriction, binge eating, purging, laxative abuse, stress, disordered eating and eating disorders disrupt our body’s normal digestion and can lead to uncomfortable digestive symptoms such as: heartburn, constipation, diarrhea, bloating, abdominal distention, nausea and feeling full quickly. So, before you jump to eliminating another food or food group, hear us out! These topics could all be posts of their own, but we’ll briefly touch on them here.

Stress and the Gut

Stress and the brain (the gut-brain axis): you have probably heard the gut referred to as the “second brain.” This is because stress (and your mindset in general) can directly impact the gut. The vagus nerve is a long cranial nerve that travels from the brain to the intestines, connecting them. This is one reason why you may experience nausea or other GI issues if you’re really nervous about something or about to give a huge presentation! The brain and the gut are physically linked.

Not only that, but the emotional stress that often accompanies disordered eating, chaotic eating, restrictive eating and irregular eating patterns can all contribute to GI issues. If you are experiencing stress in your brain, you will likely experience stress in your gut. Finding some stress management techniques that work for you can be extremely helpful. It’s not always about eliminating stress in your life (because that’s probably impossible), but it’s about balancing those stressful life situations with restful ones. 

“Normal Eating” and the Gut

Eating regular, “normal” sized meals and the gastrocolic reflex: keeping your body on a relatively regular eating schedule can actually benefit your gut health. The gut loves routine, which is why it can be extremely beneficial to include regular meals and (maybe) snacks throughout the day. By eating regularly, and also tuning into your hunger-fullness signals, you can help regulate your GI system. It’s important to consume enough food at meals to help stimulate what is known as the gastrocolic reflex… stay with us! This is activated when food enters the stomach and causes the stomach muscles to stretch and contract, continuing the process of breaking down the food you’ve eaten. This action simultaneously stimulates contractions in the colon, which could possibly lead to a bowel movement. It’s basically the stomach telling the colon to make room for more food coming through!

Elimination Diets and the Gut

Don’t get us wrong – medically supervised elimination diets for a relatively short amount of time can help with managing certain GI conditions. It can be so frustrating to experience uncomfortable digestive symptoms, which can make eliminating certain foods so tempting! If only you could discover that one food that is causing all of your digestive trouble, eliminate that food, and watch your GI issues magically disappear. For some, like those with Celiac disease or diagnosed food allergies, it may be medically necessary to eliminate a specific food that is causing a dangerous autoimmune response. That is super important! But, for those of us without diagnosed allergies, elimination diets can wreak more havoc on the gut in the long-run.

The gut microbiome is complex and we are just beginning to scratch the surface with research in this area. It does seem that diversity of bacteria and microbes in the gut are important for a properly functioning GI system. Think about it this way… there are certain bacteria in your gut that feed off of specific foods that you eat, and that’s a good thing! When you eliminate certain foods, you are also cutting off the food supply for those specific bacteria, causing them to die off. Is this a problem? It could be.

Because often, what people find is that after an elimination diet, as they are beginning to add in more variety again, they are sensitive to even MORE foods than before they started the diet.

This is likely because some of their gut bacteria have died off. It can take time for the gut to get used to these foods again, and you will likely experience some uncomfortable GI side effects during this process. But that’s okay, and in the long run, extremely beneficial! Variety and diversity is key, so ultimately, the goal for almost everyone should be to include as many different foods in the diet as possible. This will keep the diversity of the bacteria in the gut thriving! Diversity in the diet can lead to diversity in the gut microbiome. So, before you start an elimination diet, consider that there may be reasons behind your GI issues that are unrelated to food.

Because the GI system is complex, it can be beneficial to get some individualized guidance when walking through digestive issues. A non-diet Registered Dietitian can be helpful and supportive through this process, so we encourage you to seek support if you feel you need it. 

About the Author

Kelsey Pukala MS, RDN, is a non-diet Registered Dietitian based in Orlando, FL. Kelsey is passionate about helping people who struggle with disordered eating and eating disorders find freedom with food, exercise, their bodies and health. She works in private practice helping others learn to trust their bodies and enjoy food without guilt. Kelsey fully embraces Intuitive Eating and Health at Every Size (HAES) and hopes to empower others to make peace with food and their natural body size. Learn more about Kelsey HERE.

Episode 10: Marci Evans and Kelly Mora & Advocating for Your Health

Episode 10: Marci Evans and Kelly Mora & Advocating for Your Health

On Episode 10 of the “You Can Eat With Us” Podcast, we are joined by two special guests. Marci Evans is a Food and Body Imager Healer®, Certified Eating Disorder Registered Dietitian (CEDRD) and Supervisor, certified Intuitive Eating Counselor, and Certified ACSM personal trainer. She supports both clients and clinicians using a Health At Every Size approach. She is a nationally recognized speaker and eating disorders resource, and one of her clients, Kelly Mora, joins us to talk about their work together. 

We talk about how important it is to advocate for competent, kind, compassionate healthcare. We also talk about the language and messages we use in describing our bodies and personal preferences in how we describe our own bodies. If you’ve ever wondered what it might be like to work with a non-diet dietitian, this episode is for you!

There is no listener Q&A for this episode, but send in your questions about intuitive eating, Health At Every Size, or a non-diet approach and we’ll be answering a new question on our next episode! Refer to the Show Notes below for more resources shared by Marci and Kelly.  



"I Am Not Sorry" by Kelly M.

This resource was authored by Kelly M., who appeared in this episode of the “You Can Eat With Us” Podcast. Here’s what she wanted to share:

“This piece was written with the intention of supporting others in having an open dialogue with medical providers around weight. Part practical language, part poem, it offers an example of effective language that can be used with providers when discussing weight. As our own perceptions of ourselves are often shaped by the perceptions of others and our willingness to set boundaries can be influenced by what we believe we “deserve”, this piece offers a glimpse into my personal emotional evolution with respect to my self worth. Detaching my weight from my self worth was critical, so that ultimately, I could set appropriate boundaries with a health professional and focus on getting the care I need and deserve. The bold words in the piece represent the language I actually used in the conversation and the words that are not bold are my thoughts and feelings.”

To read the full piece, click the button below to view. 

Episode 9: Hannah Turnbull & Letting Go of the “Fit Girl” Identity

On Episode 9 we sit down with Hannah Turnbull, dietitian in private practice who recently relocated to Denver. She opened her private practice in 2017 and focuses on intuitive eating, eating disorder/disordered eating recovery, and diabetes management using a HAES-informed approach. She is an ACSM group fitness instructor as well and shares her story of how she discovered intuitive eating and let go of the “fit girl” identity she formed during college. 

As always, stay tuned after our conversation for our weekly Q&A with a listener submitted question. This week we tackle the common fear of overeating with intuitive eating – isn’t it too easy to consume too many calories? Listen in to see why that’s not the focus of a non-diet approach. 




Show Notes