June 23, 2025 • 16 mins
Mastering Intuitive Eating: Balancing Intention and Freedom for Lasting Results
In this episode of the Muscles & Mindset Revolution podcast, certified fitness and life coach Anne Jones breaks down what intuitive eating actually looks like—especially for high-achieving women who still want to lose weight, build strength, and feel confident in their skin.
Anne tackles common misconceptions, including the idea that intuitive eating means “eat whatever, whenever.” She explains why true food freedom doesn’t mean giving up your goals—and how intentional choices, mindful planning, and a flexible framework can help you get real results without obsession or restriction.
Listeners will learn how Anne’s 10-step Muscles & Mindset Nutrition Method blends evidence-based nutrition, mindset coaching, and intuitive principles to help women stop overthinking food and finally feel in control.
Topics covered include:
- The real definition of intuitive eating (and how it’s often misunderstood)
- Why tracking “works”—but why it’s not a long-term solution
- How to build a balanced plate without counting every bite
- The role of mindfulness, hunger cues, and self-trust in sustainable fat loss
- What it looks like to eat with both intention and freedom
🎯 Whether you want to lose fat, improve digestion, or feel better in your body without obsessing, this episode will help you understand how to finally make peace with food—without giving up on results.
Timestamps:
00:26 – Understanding Intuitive Eating
00:44 – Misconceptions About Intuitive Eating
01:17 – The Muscles & Mindset Approach
02:18 – Balancing Intuitive Eating and Tracking
04:52 – Real-Life Applications and Client Stories
07:32 – Mindfulness and Eating Patterns
12:00 – The Sustainable Approach to Nutrition
14:52 – Final Thoughts + How to Connect
👉 Want to eat with more freedom and get results?
Book a 1:1 Nutrition Intensive with Anne’s team or apply for the Muscles & Mindset program.
Links in the show notes.
• [FREE YOUR BODY YOUR WAY GUIDE]
• [Join our Free Facebook Community]
• [https://musclesandmindset.ca/]
Ready to build strength, feel confident AF, and lose fat without obsessing or stressing over it? [Apply to Join the Muscles & Mindset program here].
Connect With Me:
• Instagram: [@annejonesfit]
• Website: [https://www.annejonescoaching.ca/]
• YouTube: [https://www.youtube.com/@annejones]
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If you found this episode helpful, take a screenshot and share it on your Instagram stories, tagging [@annejonesfit] so I can say thanks! Don’t forget to leave a review on your favourite podcast platform—it helps more women discover the show and start their transformation!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome back to the Muscles andMindset Revolution podcast, the
(00:03):
podcast for high achieving womenwho are done with quick fixes
and ready to build lastingstrength, confidence, and fat
loss without obsession andwithout BS quick fixes.
I'm Anne Jones, your host, andafter 15 plus years experience
in the fitness industry, I knowthat results don't come from
what you do, but how you think.
Let's get into it.
(00:25):
What's up you guys?
Today I want to speak aboutsomething that comes up a lot
inside my programs and in mydms.
Many people, especially thosewho have done all the diets,
love the idea of intuitiveeating.
It sounds good, right?
I also think there's amisconception about what it is,
which we are going to talkabout.
So this is what I hear.
I love the idea of intuitiveeating.
(00:46):
But I can't do it because I'lljust go buck wild and eat
everything.
Or I love the idea of intuitiveeating, but what if I still want
to lose weight?
Or isn't intuitive eating, justeating whatever I want?
I can't do that.
Or how do I actually eatintuitively and not spiral back
into old patterns?
So if you've ever felt thattension between desiring
(01:08):
intentionality, freedom, betweeneating without guilt and still
wanting results, this episode isfor you.
So let's begin here.
First of all, I do not coachexclusively intuitive eating.
Intuitive eating is a self-careeating framework, which
integrates instinct, emotion,and rational thought, and was
(01:28):
created by two dieticians,Evelyn Tribole and Elyse Resch
in 1995.
So it is a thing.
It is a book.
There's a wonderful workbook,which we have recommended to
many clients.
It is its own thing, intuitiveeating.
I love intuitive eating becauseit is essentially what saved me
from both, obsession with food,binge eating, purging, and yes,
(01:52):
weight gain.
We inside muscles and mindset donot coach like traditional
purist, intuitive eating.
I will explain why, but it is athing.
I do love it.
A while ago when I first startedcoaching, I went through a phase
where I was like, we're onlydoing intuitive eating.
That's all that we teach, allthat we coach.
And now we have our ownframework.
(02:13):
We have a 10 step muscles andmindset nutrition method, which
works for clients.
But let's begin with intuitiveeating.
Even if you did do traditional,pure intuitive eating, it is not
just eat whatever you want.
A lot of what you see onlinemakes intuitive eating sound
like Always eat the cookie,always, go all in on your
cravings as far as you wanna go.
(02:34):
Let go of all the goals.
And while I'm sure some peopledo coach intuitive eating like
that, that is not what it is.
And while, yes, intuitive eatingabsolutely honors hunger,
fullness, satisfaction, and bodytrust, it is not the same as
being on autopilot with zerointention.
That's actually not what it isat all.
(02:55):
So if you have ever triedintuitive eating or done
intuitive eating and you feellike you have no intention,
you're on autopilot or you'rejust eating everything all the
time, you're not doing itcorrectly or you are not being
guided through the phase ofhonoring your cravings.
Because the women who come towork with me want to feel
(03:17):
confident and strong in theirskin.
They wanna improve their energy,their digestion.
They wanna lose fat.
They want to improve theirperformance.
And they want to lose weight,but they want to do it without
restriction, obsession, ortracking forever, and it is
completely possible.
The thing that gets in the wayhere is something you have heard
(03:38):
me talk about a lot, which is.
All or nothing thinking.
So anyone who enters into all ornothing thinking is going to buy
into, there's only intuitiveeating over here and there's
only, dieting or restrictingover here.
So if we were to look at a scaleof one to 10, let's say one is
traditional intuitive eating and10 is like a super restrictive,
(04:02):
like fitness, bodybuilding styleof eating.
Then I would say I am probablylike a four.
I coach at a four, pretty closeto the middle, maybe a little
closer to the intuitive eatingside, and then I would put
tracking macros at an eight.
So, because tracking macros canbe intelligent and intuitive,
and it actually doesn't have tobe, there is restriction always
(04:24):
involved, but it's definitelymore on that end of things.
So the key to me is that you'renot forcing, you're choosing and
inside the muscles and mindsetnutrition method, we help
clients integrate concepts ofintentional intuitive eating.
We help them integrate conceptsof macros and macro bro
(04:44):
tracking.
Again, usually going whole hogon anything doesn't work for
anyone long term.
I was talking to one of ourcoaches today who was having a
conversation with someone.
I've had this conversation amillion times.
Okay.
You guys having a conversationwith someone who was asking her
about coaching, wants to loseweight, and said that they're,
they're tracking, they'retracking macros, and Coach
(05:06):
Taylor was like, is that workingfor you?
Like, is tracking macros workingfor you?
And they're like, yeah, totally.
And she was like, cool.
So like, you're losing weight.
And they're like, well, no.
And she was like, oh, like, whynot?
And they're like, well, liketracking macros works while I'm
doing it, but then I forget, orI get busy or I get loosey
goosey about it and then I'm notconsistent.
Yeah.
Tracking macros works.
(05:28):
Weight Watchers works.
Everything works while you doit, but can you do it forever?
For me personally, I am not,tracking every single thing that
I eat for the rest of my life.
That's a hard pass.
To write down or track or put inan app, every single thing that
I eat for the rest of my life isa hard pass for me personally.
And do I still know what a macrois and what a micro is and how
(05:51):
to build a balanced plate?
Yes.
Do I also know when I feelhungry and when I feel full and
what the makeup of a meal shouldlook like?
Yes.
And that's exactly what we coachour clients.
So inside the muscles andmindset nutrition, coaching
method, we help clientsintegrate both.
That means eating enoughprotein, not being crazy
obsessed about it like Instagramis right now.
And not because MyFitnessPaltold you to, but because you
(06:15):
want to feel full.
You want to fuel your workoutsand you want to build muscle
mass because that's how youpromote lean tissue and that's
how you burn more body fat andcreate body recomposition and
lose fat that means learningyour hunger cues so you're not
riding out hunger and thenwaiting till you're a ravenous.
Do you know how common it is forme to speak to women who don't
(06:40):
eat all day and then tell methey have a nighttime binge
eating problem?
I've never seen that be becausethe person is an asshole or is
lazy or doesn't know that chipsare not a health food.
It's because they're frickinghungry and haven't been fueling
themselves all day and they justget used to feeling like
garbage, which comes from acouple things.
(07:00):
Overwhelm being too busy to sitdown and eat a meal, but also a
very nineties Kate Moss, justlike.
Ride it out and don't eat aslong as you can mindset.
This also means planningbalanced meals ahead of time and
having a plan B and a plan C.
Because life be lifeing, we arenot leaving ourself at the mercy
(07:21):
of cravings or burnout or thedrive through.
So we know how to build a plate,but we don't have to fricking.
Enter numbers into our app aheadof time just to like have a day.
This also means noticing yourpatterns.
This is why obviously we are amindset forward program.
I am all about mindfulness.
99% of us are moving too fastand never stopping to ever
(07:44):
notice that we're hungry.
Notice that we're full.
Notice the difference betweenhunger, bloating, digestive
pain, and having to pee becausewe are are moving too fast.
So mindfulness plays a part hereso that we can notice our
patterns, like binge oremotional eating at night, like
skipping meals when busy, likenot being hungry at certain
(08:06):
times of day and gently coursecorrecting.
So it's informed.
It is intentional and it isintuitive, but it is not
impulsive and it's not a blackhole like I think some people
think it is.
And this is the sweet spot whereresults happen and where peace
with food is possible.
So when I have clients, whichlike the most consistent things
that I hear is like, it justfeels easy.
(08:27):
Like I feel better.
My energy is up, my sleep isbetter, my digestion is better.
I'm losing weight, my clothesfit differently and it feels
easy.
Or I lost inches, I lost pounds.
My digestion is better and Ididn't have to go on a diet.
I didn't have to count anything.
I didn't have to track anything.
It also feels like I go to abarbecue and I can eat whatever
I want without basing it on whatother people are eating or how
(08:51):
much other people are or are noteating, or what I think I should
be eating.
Like we can get very in our headright when we're pulled in all
sorts of directions, or we canget very restrictive.
So.
I know this because I used tospend a lot of energy thinking
about food, and if you haveheard my story, if you go back
to the original first episodesof this podcast, I tell my story
(09:12):
about nutrition.
One of the first episodes isalso about all or nothing
thinking I explain myexperience, but I will put it in
brief for you here.
To make a long story short, Ispent a lot of energy and time
thinking about food.
In fact, when I was inuniversity, it's all that I
thought about.
I remember watching friends'cause that's how old I am.
I remember watching friends orlike sitcoms TV and, and also
(09:33):
just being in public with peopleand literally thinking, how can
they not be thinking about foodright now?
How can they not be thinkingabout food and what they are
going to next eat or not eat?
Like, I couldn't understand howpeople were not thinking about
food.
All the time.
And then when it was time toeat, it was like anxiety ridden.
Is this enough?
Is this too much?
(09:53):
Like, can I eat this thing?
Should I just like treat myselflike so much overthinking?
Did I ruin my day?
Should I purge this?
Should I be hungry right now?
Should I be full right now?
So much overthinking.
I thought being good with foodmeant control.
I actually didn't even know whatcontrol meant, but I thought
that intuitive eating meantgiving all of that up and just
(10:14):
hoping my body would know whatto do.
And that is not the case becausewhat I learned and because I was
a student of intuitive eatingmyself, and again, if you
haven't heard my story.
I was a binge and restrictiveeater and perr in university,
and I found one of those littlelike dangly flyers where you
pull the phone number off and Iwas part of a research study on
nutrition.
(10:34):
Then I got referred to anutrition student.
Her name's Billie Hermosa.
She's still a nutritionist inOttawa.
She's also a CrossFit girly.
Shout out to Billy.
And she changed my life.
She taught me about nutrition,the science.
We did a little food logging.
She taught me like how tointuitively basically.
And she also taught me how toeat.
And that's what led me to teachthat to everyone else.
'cause I was like, God damn,this is way more fun than that
(10:58):
other shit that I was doing.
But the other thing that I hearfrom women, particularly women
with body recomposition goals,high achieving women, women who
have had experience with a dietor tracking before, is that they
believe that they need morecontrol.
They think that being good withfood means controlling
everything.
I can't, I just can'tintuitively eat because then I
(11:18):
just emotionally eat or myperiod comes in the carbs.
Girl, that's not intuitive.
Eating's fault.
That is dealing with youremotions and your stress.
That is what that is about.
That's not.
Because your body doesn't knowwhat to do, your body knows
exactly what to do.
You just don't know how tolisten to it.
And more control, morerestriction, more tracking does
(11:39):
not teach you anything aboutlistening to your body.
It can teach you aboutappropriate macro, micro, and
portion sizes.
But then what do you do withoutit?
And what do you do when yourbody changes?
What do you do on a day whereyou feel more hungry or you are
not feeling well and you feelless hungry?
You still do what your fuckingmacros tell you to do.
(11:59):
This makes zero sense.
So intuitive eating is a skill.
That must be combined with logicand science.
It is a skill that gets strongerwhen you practice self-trust.
Hello.
There's a mindset, little,little mindset, you know,
requirement here.
Build consistency and stopchasing extremes.
I hear you.
(12:19):
You wanna feel confident in yourclothes.
You wanna lose weight for yourhealth, for your happiness.
It doesn't make you shallow.
That makes you human.
That's fine.
But you don't need more controlrestriction or willpower to do
so.
So here's a little sneak peek,inside what our version of
intuitive eating looks likeinside the muscles and mindset,
nutrition coaching method.
(12:40):
So our clients are eating threeepic protein forward meals a
day, just as I do.
They are not grazing, they arenot tracking, but they are
planning and.
Do clients track?
Sometimes?
Yes.
We usually, with new clients inparticular, we'll do a food log,
usually just a log, which can belike writing or taking photos or
(13:02):
recounting.
It can be a track for a fewdays.
But we are teaching how to eatso we do not have to do that
long term.
'cause I haven't met anyone who,from a non obsessive place was
like, I love counting andweighing all of my food and
showing my children that that'show we eat.
We teach our clients how to getback on track after a weekend.
It really involves not being offtrack, but there's no shame
(13:24):
around it.
Our clients enjoy treats on theregular.
They enjoy alcohol, they enjoyall the summer foods they feel
in control without constantlyneeding more control
restriction.
Willpower and structure.
They know how to notice whenthey're emotionally eating and
they have the tools to shift itand bounce back really freaking
(13:44):
quickly.
My clients lose weight, theylose body fat.
They feel energized and theystop obsessing.
It is not a perfect like systembecause there is no perfect
system, and it is also notrigid, but it is powerful and it
is literally sustainable tillthe day that you die.
Don't wanna be in the nursinghome tracking your macros.
(14:04):
How embarrassing.
Good Lord.
what I need you to know is thatyou actually don't need another
rule around food.
You need to learn to listen.
And the women who I coach, whousually I hear saying, I just
need the meal plan.
I just need another, I just needa better meal plan.
Maybe I should try this.
Maybe I should try intermittentfasting.
(14:24):
I've coached those clients.
And it takes them a little bitlonger to get there, but you
know how they get the result andthey, you know, how they get out
of that is by doing the mindsetwork to realize that no freaking
meal plan is coming to savethem.
No macros breakdown is going tochange their life permanently.
They learn how to listen.
They learn how to tune inwithout judgment, and they learn
(14:47):
how to feel powerful in theirown bodies.
That is it.
That's money my friend.
You are not broken.
If you wanna lose weight, you'renot anti-feminist.
If you wanna lose weight, I getit.
You're not behind if you stillare confused about what to eat
or you think that butter is acarb, you just need a method
that brings your body's.
Signals together with yourdesire for change.
(15:07):
You can have both.
That is what we do insidemuscles and mindset.
That is why I have hired twovery educated nutrition coaches
who are here to help you withthis.
So if you are nodding along tothis and you are ready to stop
obsessing while still gettingresults.
Let's talk about it.
You can DM me, I'm at@annejonesfit over on Instagram.
all the links are in the shownotes here.
(15:30):
You can apply for muscles andmindset directly.
You can just book a one-on-onenutrition intensive with one of
our coaches, 75 minute deepdive, and they will walk you
through exactly how to eat withfreedom and intention and feel
good doing it in a way thatworks.
For your life.
All of these links are in theshow notes.
Thank you so much for tuninginto Muscles and Mindset
(15:51):
Revolution podcast today.
If this episode landed with you,I would love for you to share it
with a friend.
Tag me at@annejonesfit, orplease leave a five star review.
It really helps to keep the showgoing and I so appreciate your
feedback and the time that youtake.
I will see you next week, sametime, same place.
You don't wanna miss the nextepisode.
(16:11):
Have a wonderful day.
Welcome back to the Muscles andMindset Revolution podcast, the
(00:03):
podcast for high achieving womenwho are done with quick fixes
and ready to build lastingstrength, confidence, and fat
loss without obsession andwithout BS quick fixes.
I'm Anne Jones, your host, andafter 15 plus years experience
in the fitness industry, I knowthat results don't come from
what you do, but how you think.
Let's get into it.
(00:25):
What's up you guys?
Today I want to speak aboutsomething that comes up a lot
inside my programs and in mydms.
Many people, especially thosewho have done all the diets,
love the idea of intuitiveeating.
It sounds good, right?
I also think there's amisconception about what it is,
which we are going to talkabout.
So this is what I hear.
I love the idea of intuitiveeating.
(00:46):
But I can't do it because I'lljust go buck wild and eat
everything.
Or I love the idea of intuitiveeating, but what if I still want
to lose weight?
Or isn't intuitive eating, justeating whatever I want?
I can't do that.
Or how do I actually eatintuitively and not spiral back
into old patterns?
So if you've ever felt thattension between desiring
(01:08):
intentionality, freedom, betweeneating without guilt and still
wanting results, this episode isfor you.
So let's begin here.
First of all, I do not coachexclusively intuitive eating.
Intuitive eating is a self-careeating framework, which
integrates instinct, emotion,and rational thought, and was
(01:28):
created by two dieticians,Evelyn Tribole and Elyse Resch
in 1995.
So it is a thing.
It is a book.
There's a wonderful workbook,which we have recommended to
many clients.
It is its own thing, intuitiveeating.
I love intuitive eating becauseit is essentially what saved me
from both, obsession with food,binge eating, purging, and yes,
(01:52):
weight gain.
We inside muscles and mindset donot coach like traditional
purist, intuitive eating.
I will explain why, but it is athing.
I do love it.
A while ago when I first startedcoaching, I went through a phase
where I was like, we're onlydoing intuitive eating.
That's all that we teach, allthat we coach.
And now we have our ownframework.
(02:13):
We have a 10 step muscles andmindset nutrition method, which
works for clients.
But let's begin with intuitiveeating.
Even if you did do traditional,pure intuitive eating, it is not
just eat whatever you want.
A lot of what you see onlinemakes intuitive eating sound
like Always eat the cookie,always, go all in on your
cravings as far as you wanna go.
(02:34):
Let go of all the goals.
And while I'm sure some peopledo coach intuitive eating like
that, that is not what it is.
And while, yes, intuitive eatingabsolutely honors hunger,
fullness, satisfaction, and bodytrust, it is not the same as
being on autopilot with zerointention.
That's actually not what it isat all.
(02:55):
So if you have ever triedintuitive eating or done
intuitive eating and you feellike you have no intention,
you're on autopilot or you'rejust eating everything all the
time, you're not doing itcorrectly or you are not being
guided through the phase ofhonoring your cravings.
Because the women who come towork with me want to feel
(03:17):
confident and strong in theirskin.
They wanna improve their energy,their digestion.
They wanna lose fat.
They want to improve theirperformance.
And they want to lose weight,but they want to do it without
restriction, obsession, ortracking forever, and it is
completely possible.
The thing that gets in the wayhere is something you have heard
(03:38):
me talk about a lot, which is.
All or nothing thinking.
So anyone who enters into all ornothing thinking is going to buy
into, there's only intuitiveeating over here and there's
only, dieting or restrictingover here.
So if we were to look at a scaleof one to 10, let's say one is
traditional intuitive eating and10 is like a super restrictive,
(04:02):
like fitness, bodybuilding styleof eating.
Then I would say I am probablylike a four.
I coach at a four, pretty closeto the middle, maybe a little
closer to the intuitive eatingside, and then I would put
tracking macros at an eight.
So, because tracking macros canbe intelligent and intuitive,
and it actually doesn't have tobe, there is restriction always
(04:24):
involved, but it's definitelymore on that end of things.
So the key to me is that you'renot forcing, you're choosing and
inside the muscles and mindsetnutrition method, we help
clients integrate concepts ofintentional intuitive eating.
We help them integrate conceptsof macros and macro bro
(04:44):
tracking.
Again, usually going whole hogon anything doesn't work for
anyone long term.
I was talking to one of ourcoaches today who was having a
conversation with someone.
I've had this conversation amillion times.
Okay.
You guys having a conversationwith someone who was asking her
about coaching, wants to loseweight, and said that they're,
they're tracking, they'retracking macros, and Coach
(05:06):
Taylor was like, is that workingfor you?
Like, is tracking macros workingfor you?
And they're like, yeah, totally.
And she was like, cool.
So like, you're losing weight.
And they're like, well, no.
And she was like, oh, like, whynot?
And they're like, well, liketracking macros works while I'm
doing it, but then I forget, orI get busy or I get loosey
goosey about it and then I'm notconsistent.
Yeah.
Tracking macros works.
(05:28):
Weight Watchers works.
Everything works while you doit, but can you do it forever?
For me personally, I am not,tracking every single thing that
I eat for the rest of my life.
That's a hard pass.
To write down or track or put inan app, every single thing that
I eat for the rest of my life isa hard pass for me personally.
And do I still know what a macrois and what a micro is and how
(05:51):
to build a balanced plate?
Yes.
Do I also know when I feelhungry and when I feel full and
what the makeup of a meal shouldlook like?
Yes.
And that's exactly what we coachour clients.
So inside the muscles andmindset nutrition, coaching
method, we help clientsintegrate both.
That means eating enoughprotein, not being crazy
obsessed about it like Instagramis right now.
And not because MyFitnessPaltold you to, but because you
(06:15):
want to feel full.
You want to fuel your workoutsand you want to build muscle
mass because that's how youpromote lean tissue and that's
how you burn more body fat andcreate body recomposition and
lose fat that means learningyour hunger cues so you're not
riding out hunger and thenwaiting till you're a ravenous.
Do you know how common it is forme to speak to women who don't
(06:40):
eat all day and then tell methey have a nighttime binge
eating problem?
I've never seen that be becausethe person is an asshole or is
lazy or doesn't know that chipsare not a health food.
It's because they're frickinghungry and haven't been fueling
themselves all day and they justget used to feeling like
garbage, which comes from acouple things.
(07:00):
Overwhelm being too busy to sitdown and eat a meal, but also a
very nineties Kate Moss, justlike.
Ride it out and don't eat aslong as you can mindset.
This also means planningbalanced meals ahead of time and
having a plan B and a plan C.
Because life be lifeing, we arenot leaving ourself at the mercy
(07:21):
of cravings or burnout or thedrive through.
So we know how to build a plate,but we don't have to fricking.
Enter numbers into our app aheadof time just to like have a day.
This also means noticing yourpatterns.
This is why obviously we are amindset forward program.
I am all about mindfulness.
99% of us are moving too fastand never stopping to ever
(07:44):
notice that we're hungry.
Notice that we're full.
Notice the difference betweenhunger, bloating, digestive
pain, and having to pee becausewe are are moving too fast.
So mindfulness plays a part hereso that we can notice our
patterns, like binge oremotional eating at night, like
skipping meals when busy, likenot being hungry at certain
(08:06):
times of day and gently coursecorrecting.
So it's informed.
It is intentional and it isintuitive, but it is not
impulsive and it's not a blackhole like I think some people
think it is.
And this is the sweet spot whereresults happen and where peace
with food is possible.
So when I have clients, whichlike the most consistent things
that I hear is like, it justfeels easy.
(08:27):
Like I feel better.
My energy is up, my sleep isbetter, my digestion is better.
I'm losing weight, my clothesfit differently and it feels
easy.
Or I lost inches, I lost pounds.
My digestion is better and Ididn't have to go on a diet.
I didn't have to count anything.
I didn't have to track anything.
It also feels like I go to abarbecue and I can eat whatever
I want without basing it on whatother people are eating or how
(08:51):
much other people are or are noteating, or what I think I should
be eating.
Like we can get very in our headright when we're pulled in all
sorts of directions, or we canget very restrictive.
So.
I know this because I used tospend a lot of energy thinking
about food, and if you haveheard my story, if you go back
to the original first episodesof this podcast, I tell my story
(09:12):
about nutrition.
One of the first episodes isalso about all or nothing
thinking I explain myexperience, but I will put it in
brief for you here.
To make a long story short, Ispent a lot of energy and time
thinking about food.
In fact, when I was inuniversity, it's all that I
thought about.
I remember watching friends'cause that's how old I am.
I remember watching friends orlike sitcoms TV and, and also
(09:33):
just being in public with peopleand literally thinking, how can
they not be thinking about foodright now?
How can they not be thinkingabout food and what they are
going to next eat or not eat?
Like, I couldn't understand howpeople were not thinking about
food.
All the time.
And then when it was time toeat, it was like anxiety ridden.
Is this enough?
Is this too much?
(09:53):
Like, can I eat this thing?
Should I just like treat myselflike so much overthinking?
Did I ruin my day?
Should I purge this?
Should I be hungry right now?
Should I be full right now?
So much overthinking.
I thought being good with foodmeant control.
I actually didn't even know whatcontrol meant, but I thought
that intuitive eating meantgiving all of that up and just
(10:14):
hoping my body would know whatto do.
And that is not the case becausewhat I learned and because I was
a student of intuitive eatingmyself, and again, if you
haven't heard my story.
I was a binge and restrictiveeater and perr in university,
and I found one of those littlelike dangly flyers where you
pull the phone number off and Iwas part of a research study on
nutrition.
(10:34):
Then I got referred to anutrition student.
Her name's Billie Hermosa.
She's still a nutritionist inOttawa.
She's also a CrossFit girly.
Shout out to Billy.
And she changed my life.
She taught me about nutrition,the science.
We did a little food logging.
She taught me like how tointuitively basically.
And she also taught me how toeat.
And that's what led me to teachthat to everyone else.
'cause I was like, God damn,this is way more fun than that
(10:58):
other shit that I was doing.
But the other thing that I hearfrom women, particularly women
with body recomposition goals,high achieving women, women who
have had experience with a dietor tracking before, is that they
believe that they need morecontrol.
They think that being good withfood means controlling
everything.
I can't, I just can'tintuitively eat because then I
(11:18):
just emotionally eat or myperiod comes in the carbs.
Girl, that's not intuitive.
Eating's fault.
That is dealing with youremotions and your stress.
That is what that is about.
That's not.
Because your body doesn't knowwhat to do, your body knows
exactly what to do.
You just don't know how tolisten to it.
And more control, morerestriction, more tracking does
(11:39):
not teach you anything aboutlistening to your body.
It can teach you aboutappropriate macro, micro, and
portion sizes.
But then what do you do withoutit?
And what do you do when yourbody changes?
What do you do on a day whereyou feel more hungry or you are
not feeling well and you feelless hungry?
You still do what your fuckingmacros tell you to do.
(11:59):
This makes zero sense.
So intuitive eating is a skill.
That must be combined with logicand science.
It is a skill that gets strongerwhen you practice self-trust.
Hello.
There's a mindset, little,little mindset, you know,
requirement here.
Build consistency and stopchasing extremes.
I hear you.
(12:19):
You wanna feel confident in yourclothes.
You wanna lose weight for yourhealth, for your happiness.
It doesn't make you shallow.
That makes you human.
That's fine.
But you don't need more controlrestriction or willpower to do
so.
So here's a little sneak peek,inside what our version of
intuitive eating looks likeinside the muscles and mindset,
nutrition coaching method.
(12:40):
So our clients are eating threeepic protein forward meals a
day, just as I do.
They are not grazing, they arenot tracking, but they are
planning and.
Do clients track?
Sometimes?
Yes.
We usually, with new clients inparticular, we'll do a food log,
usually just a log, which can belike writing or taking photos or
(13:02):
recounting.
It can be a track for a fewdays.
But we are teaching how to eatso we do not have to do that
long term.
'cause I haven't met anyone who,from a non obsessive place was
like, I love counting andweighing all of my food and
showing my children that that'show we eat.
We teach our clients how to getback on track after a weekend.
It really involves not being offtrack, but there's no shame
(13:24):
around it.
Our clients enjoy treats on theregular.
They enjoy alcohol, they enjoyall the summer foods they feel
in control without constantlyneeding more control
restriction.
Willpower and structure.
They know how to notice whenthey're emotionally eating and
they have the tools to shift itand bounce back really freaking
(13:44):
quickly.
My clients lose weight, theylose body fat.
They feel energized and theystop obsessing.
It is not a perfect like systembecause there is no perfect
system, and it is also notrigid, but it is powerful and it
is literally sustainable tillthe day that you die.
Don't wanna be in the nursinghome tracking your macros.
(14:04):
How embarrassing.
Good Lord.
what I need you to know is thatyou actually don't need another
rule around food.
You need to learn to listen.
And the women who I coach, whousually I hear saying, I just
need the meal plan.
I just need another, I just needa better meal plan.
Maybe I should try this.
Maybe I should try intermittentfasting.
(14:24):
I've coached those clients.
And it takes them a little bitlonger to get there, but you
know how they get the result andthey, you know, how they get out
of that is by doing the mindsetwork to realize that no freaking
meal plan is coming to savethem.
No macros breakdown is going tochange their life permanently.
They learn how to listen.
They learn how to tune inwithout judgment, and they learn
(14:47):
how to feel powerful in theirown bodies.
That is it.
That's money my friend.
You are not broken.
If you wanna lose weight, you'renot anti-feminist.
If you wanna lose weight, I getit.
You're not behind if you stillare confused about what to eat
or you think that butter is acarb, you just need a method
that brings your body's.
Signals together with yourdesire for change.
(15:07):
You can have both.
That is what we do insidemuscles and mindset.
That is why I have hired twovery educated nutrition coaches
who are here to help you withthis.
So if you are nodding along tothis and you are ready to stop
obsessing while still gettingresults.
Let's talk about it.
You can DM me, I'm at@annejonesfit over on Instagram.
all the links are in the shownotes here.
(15:30):
You can apply for muscles andmindset directly.
You can just book a one-on-onenutrition intensive with one of
our coaches, 75 minute deepdive, and they will walk you
through exactly how to eat withfreedom and intention and feel
good doing it in a way thatworks.
For your life.
All of these links are in theshow notes.
Thank you so much for tuninginto Muscles and Mindset
(15:51):
Revolution podcast today.
If this episode landed with you,I would love for you to share it
with a friend.
Tag me at@annejonesfit, orplease leave a five star review.
It really helps to keep the showgoing and I so appreciate your
feedback and the time that youtake.
I will see you next week, sametime, same place.
You don't wanna miss the nextepisode.
(16:11):
Have a wonderful day.
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