Welcome to the Top-Rated Going Beyond the Food

Helping women live a better, fuller and bolder life post diet culture. Mindset expert and Life Coach Stephanie Dodier combines her lived experience and coaching to teach women how to reshape their mind instead of their body. Ready? Let’s do this!

Welcome to the Top-Rated Going Beyond the Food 

Helping women live a better, fuller and bolder life post diet culture. Mindset expert and Life Coach Stephanie Dodier combines her lived experience and coaching to teach women how to reshape their mind instead of their body. Ready? Let’s do this!

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Our Most Recent Episodes

309-How to Cope with Emotions Without Turning to Food with Sabrina Rogers

309-How to Cope with Emotions Without Turning to Food with Sabrina Rogers

How to Cope with Emotions Without Turning to Food

Coping with your emotions without turning to food is an important skill to have. Having the right tools to support your emotions can help you discern when coping with food isn’t helpful.

Here’s the thing: emotional eating is normal, but we don’t often see it that way. This is because the general perception is that emotional eating is bad.

We experience emotions all the time throughout the day. Eating while experiencing an emotion is natural. Therefore, eating emotionally is normal.

The reason why we’ve learned to make emotional eating bad is because of diet culture. Diet culture has taught us that eating ice cream to comfort yourself when you are sad is “bad”. However, eating a slice of cake on your birthday when you are happy is “acceptable”.

The way we view different emotions as good versus bad influences how we judge eating associated with these emotions.

Widening our toolbox beyond the food is the goal here. Coping with food is okay. And, we want to make sure it’s not the only tool we have in our toolbox.

Coping with your emotions without turning to food

Expanding your toolbox will help you cope with your emotions beyond food in 3 main scenarios: avoidance, distraction, and experiencing the emotion.

We need tools to help us avoid emotions when it’s not safe or appropriate to feel them in the moment. However, it’s important to always use avoidance tools with the intention of coming back to experience the emotion later.

You can also build up your toolbox with distraction tools. These tools can help occupy your time (e.g. watching tv) until you are ready to sit with the emotion. The problem with distractions though is when we are constantly using them and never allowing space to feel the emotion.

Finally, we need tools to support ourselves through the process of feeling an emotion. For example, this could be like using music, meditation, or movement to process an emotion.

In today’s episode, Sabrina Rogers is a licensed mental health counselor, intuitive eating and body image expert, and recovering perfectionist. After healing her own disordered eating and body image issues, she’s helping women make the shift to intuitive eating and body acceptance. Sabrina provides counseling to individuals in Iowa and coaching through Healthily Ever After a 20-week program to help perfectionistic women look and feel like they have their shit together. Sabrina is also the host of The Emotional Eating Therapist Show.

What you’ll learn listening to this episode:

  • All eating is emotional eating
  • Eating to cope works, it’s our first coping tool
  • We can also benefit from having other coping tools so we are not always using food
  • Examples of these other tools and how to find other coping tools

Mentioned in the show:

Undiet Your Life Course

Podcast Roadmap

Rebellious Eating Solution Masterclass

Connect with our guest:

Website

Instagram

Facebook

 

 

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308-Healthy Eating in 7 Steps

308-Healthy Eating in 7 Steps

Healthy Eating in 7 Steps

Healthy eating is different for every human. There is no one plan that works for everyone, yet this is what most “healthy eating” plans miss.

You’ll not find healthy eating in a one-size-fits-all meal plan that you can download online. Moreover, there is no universal set of rules to follow. And it is definitely not about being perfect… it actually requires the opposite.

Healthy eating is built upon the foundation of a positive relationship with food and your body. This means that you need a strong connection to your body before you can play around with what you eat.

Healthy Eating in 7 steps

The non-diet approach to healthy eating without restriction can be broken down into 7 simple (but not always easy) steps:

  1. Have a healthy relationship with food
  2. Eat enough food
  3. Seek satisfaction and pleasure from food
  4. Balance macronutrients
  5. Permission to be imperfect with your eating
  6. Eat a variety of foods
  7. Individualize food to your body

It is crucial that you do not make the mistake of skipping over Steps 1-3.

(Hint: most healthy eating plans miss these steps). These first steps are foundational to healthy eating. They are required in order to create sustainable habits out of Steps 4-7.

Follow these steps and you will feel powerful in your relationship to food. Food will actually feel pleasurable. In fact, you will be able to enjoy life because you’re not obsessed with food.

This kind of healthy eating is available to you and it’s the outcome of undieting your life.

In Episode 308 of the podcast, I explain each of the 7 steps in more detail so that you can define what healthy eating means for you.

What you’ll learn listening to this episode:

  • The 7 steps to healthy eating without restriction
  • Why there is no one way of eating for all humans
  • What’s missing in most “healthy eating” plans
  • How to eat for self-care instead of self-control

Mentioned in the show:

Undiet Your Life Course

Podcast Roadmap

Quiz: Is it me or my diet?

read more
307-Greatest Hits: How to Upgrade Your Body Image

307-Greatest Hits: How to Upgrade Your Body Image

How to Upgrade Your Body Image

Upgrade your body image with body neutrality so that you can free yourself from all-consuming negative body image.

Body Image

Your body image is not uni-dimensional. Rather, it’s the sum of how you see, think, and feel about your body. And as a result, how you treat your body.

We can look at body image on a scale, which includes: body violence, body hatred, body neutrality, and body respect. Most women who diet (in a non-life-threatening way) will find themselves in the body hatred stage. This is the stage where a lot of your time and energy is consumed by negative thoughts about your body.When I’m working with clients in Undiet Your Life, I teach you how to manage your mind so that you can achieve body neutrality, and ultimately body respect.

Body Neutrality

The goal of body neutrality is to dial down the enormous significance that’s being given to physical attractiveness in our society. The significance of women’s beauty is what causes us to do all kinds of crazy things to look “better”, including dieting. We effectively starve ourselves in order to be beautiful.

This is important to understand… we’ve been buying into the importance of beauty to define our place in this world. If we didn’t do this, we wouldn’t diet or think we need to change the size/shape/look of our bodies.

Body Positivity

Body neutrality goes beyond body positivity, in that it’s not just about pushing back against the beauty ideals of our time. That is to say

Body Positivity challenges the beauty standards by putting forward diverse body types, sizes, skin colours, abilities…

Neutrality on the other end pushes back on all aspects of society that continue to promote beauty ideals as the ultimate accomplishment. As such, it also rejects the idea that a person’s appearance is indicative of their worth.

Body Neutrality says “How I feel about myself has nothing to do with my appearance.”

Body Positivity says: “I feel good about myself, because I know I’m beautiful at any size”.

Can you see the difference?

What you’ll learn listening to this episode:

  • The 4 components of body image
  • The Body Image Scale
  • Why you shouldn’t aim to be body positive
  • The feminist approach to body image
  • Body neutrality in real life

Mentioned in the show:

Undiet Your Life Course

Podcast Roadmap

Quiz: Is it me or my diet?

Rebellious Eating Solution Masterclass

read more
306-Greatest Hits: 4 Steps to Overcome Binge Eating Behaviors

306-Greatest Hits: 4 Steps to Overcome Binge Eating Behaviors

 

4 Steps to Overcome Binge Eating Behaviors

In today’s episode, we’ll talk about 4 steps to overcome binge eating and restriction

Whenever somebody brings up the topic of how to stop binge eating, I vividly remember the day I caught myself binge eating. This story happens at the peak of my most restrictive dieting period.

It was a Friday and I was picking up snacks at the grocery store for a movie night in. As soon as I walked in, I automatically gravitated towards the foods I was restricting: carbs, dairy, sugar… (hint keto!).

Flash forward to the end of the first movie: I was sitting there on my couch with an empty box of pizza, half-empty bag of brownies, and an ice cream pint just about done… I wondered what just happened.

I suddenly felt the sting of self-loathing. Soon, I was beating myself up, calling myself names that I wouldn’t call my worst enemy. As I bullied myself, I quickly cleaned up and made all evidence disappear out of fear of anyone knowing.

I share this with you because I want you to know that you are not alone.

There is nothing wrong with you and you aren’t broken. There is a reason why you do this. Until you find it and work on healing it, the binge eating will not go away.

What is Binge Eating?

Psychologists define binge eating as eating more food than most people would in a specific amount of time under similar circumstances. It is characterized by a sense of lack of control and is associated with negative emotions. Binge eaters have difficulty regulating their emotions and use food to cope with them.

At the time, I knew that what I was doing was called binge eating or overeating, but I had no idea why I was doing it. I just thought something was wrong with me, so I kept it a secret. Afraid that others might judge me, I hid my shame and guilt behind a façade of strength. Then I punished myself by restricting food the next day.

I now know that I was eating in response to the food restriction I was imposing on myself, and to numb the emotions I didn’t want to feel.

In today’s episode, we will explore how to stop the cycle of binge eating and restricting in 4 steps.

What you’ll learn listening to this episode:

  • The spectrum of eating behavior
  • Disordered eating versus eating disorder
  • Overeating versus binge eating
  • How to end the binge-restrict cycle
  • 4 steps that will help you overcome binge eating

Mentioned in the show:

Undiet Your Life School

Podcast Roadmap

Quiz: Is it me or my diet?

Rebellious Eating Solution Masterclass

Canadian National Eating Disorder Information Center
Hotline: 1-866-633-4220

US: National Eating Disorders
Toll-free Number: 1-800-931-2237

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305-How to Set Non-Diet Goals-Clean Goals

305-How to Set Non-Diet Goals-Clean Goals

How to Set Non-Diet Goals-Clean Goals

Set non-diet goals for the new year so that the better life you desire is not conditional on achieving a goal.

Diet culture goals are the ones you’re used to setting. They are the type of goals that focus only on having a better life AFTER you’ve achieved the goal.

Diet culture goals are dirty goals

Have you ever set a big weight loss goal on January 1st that you couldn’t wait to tell everyone about? This is an example of a dirty goal. It gives you a feeling of temporary relief by showing the world you’re being compliant.

Diet culture goals tell us that we need to achieve the thing in order to feel worthy, confident, and happy.

But our emotions are NOT created by an external thing or achievement. Our emotions are created by our THOUGHTS.

This means that you don’t have to earn your worthiness, happiness, or confidence by achieving a goal. In fact, you can use your thoughts to create these feelings right now.

How to set non-diet goals

Decide to set non-diet goals for the new year by getting clear on your intentions behind the goal.

If you want non-diet goals that are clean, that will provide you with a better life, and a feeling of worthiness, confidence, and happiness TODAY…

Then you need to stop setting dirty goals and start setting clean goals.

Clean goals are NOT conditional on achieving the goal to feel the way you desire. Clean goals focus on the journey – the present moment – instead of fantasizing about achieving the goal.

You’ll know exactly how to avoid dirty goals, and start setting clean goals instead, when you tune into this episode!

What you’ll learn listening to this episode:

  • The difference between dirty vs. clean goals
  • How to feel confident, happy, and worthy right now
  • Why the intention behind your goal is important
  • How to set clean, non-diet goals for the new year

Mentioned in the show:

Undiet Your Life

Podcast Roadmap

Quiz: Is it me or my diet?

read more
304-How to Say No to Diet Culture New Year New You BS and Say Yes to Wowing Yourself Next Year

304-How to Say No to Diet Culture New Year New You BS and Say Yes to Wowing Yourself Next Year

How to say no to Diet Culture New Year New You BS

Say no to Diet Culture New Year New You BS and choose to create yourself this year.

Diet culture has likely taught you that achieving a thinner body is the key to a better life. However, you will see more success with less effort if you sit with the discomfort of getting to know yourself.

You are not something to be fixed, sister. Instead, you get to choose to create yourself. You can choose to unlearn diet culture and embrace food freedom.

Say no to new year new you BS

It’s time to throw out the “new year, new you” list of weight and health resolutions. Instead, commit to unlearning diet culture, believing in yourself, and creating the life you desire in 2022.

Stop pouring all of your energy and resources into Diet Culture’s detoxes, programs, plans, etc. What if instead, you re-directed that energy into unlearning the diet mentality and creating self-acceptance?

How would it feel if you let go of the “I need to fix myself” mindset?

What if you learned to have your back, instead of labeling yourself as a “failure”?

How to create yourself in 2022

Choosing to create yourself is NOT about chasing external goals that are set for you by diet culture.

You get to create yourself as someone who is more than a body. This means that you will choose to have your back. You will also adopt a new way of thinking that liberates you from the “I need to fix myself” mentality.

Creating yourself is about healing on a deeper level, rather than trying to “fix” what you can see on the outside.

Are you ready to create your life without diet culture – aka Undiet Your Life?

What you’ll learn listening to this episode on how to say no to Diet Culture New Year New You BS:

  • The origins of chasing resolutions
  • Why your body struggles aren’t actually about your body
  • How to create yourself instead of fixing yourself
  • What to do if you’ve tried the non-diet way and it didn’t work
  • How to bring in the new year without diet culture

Mentioned in the show:

Undiet Your Life

The Unretreat – Undiet 2022 with us!

Podcast Roadmap

Quiz: Is it me or my diet?

read more
303-The Food Freedom Diet: Diet Culture’s Clickbait

303-The Food Freedom Diet: Diet Culture’s Clickbait

Food Freedom

The Food Freedom Diet is diet culture’s clickbait. As a result, “food freedom” gets tossed around a lot and is used to cover up diet culture.   

The truth is, it is simply normal eating. It is our innate state of being as humans until the moment restriction comes in.  

It layers on restrictions and rules under the disguise of “freedom”.  

Diet culture red flags

Learn its red flags so that you can avoid its trap. For example, a red flag is a plan that tells you there is a right or wrong way of eating.

Another red flag is a plan that centres food, body, and weight. When this is the focus, internalized fatphobia goes unexamined.

We feel attracted to this because it feels comfortable and it doesn’t ask us to change our beliefs. As a result, we stay stuck in the system of diet culture. 

It’s easier to fix your body than to unpack the fear of fatness

Diet culture makes you feel like the problem. However, the oppressive systems of diet culture are what really need to be fixed.

You have to unpack your fear of fatness and address diet culture beliefs to embrace true freedom. Unfortunately, focusing on food and body alone won’t get you there.

What you will learn listening to this episode on food freedom:

  • Food Freedom is the new clickbait of diet culture
  • Definition of Food Freedom
  • Diet culture red flags
  • 5 questions to ask yourself before buying into a new plan

Mentioned in the show:

The Unretreat – Undiet 2022 with us!

Podcast Roadmap

Undiet Your Life School

As per podcast – Google search screenshots

food freedom-dieting google search

303-Weight watchers google search

Food Freedom-intuitive eating google search

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302-‘Tis the Season (to smash down diet culture) with Unyime Oguta

302-‘Tis the Season (to smash down diet culture) with Unyime Oguta

Tis the season to smash down diet culture

 

‘Tis the season to smash down diet culture… and if we want that, we need to understand the roots of the holiday season so that we can smash down the roots of oppression.

Holiday feasting, in times, happens when we only had access to certain foods (like oranges) over the holidays and it was common to be living under food restrictions beyond your control.

But now… why do we continue to feast when we have access to the same foods all year round? Why do we restrict all year to then “indulge” over the holidays, when we don’t have to?

Indulging Over the Holidays

“Indulgence” roots in the diet culture. It tells you that you’re “bad” for eating something that isn’t in line with diet culture’s pursuit of thinness.

“Indulgence” sets you up for eating out of control because diet culture makes you feel ashamed for your food choices over the holidays.

“Indulgence” goes hand-in-hand with “I deserve it” eating. It is a stepping stone on the path to binging because this mentality towards food is tied up in your self-worth and body image.

What if you chose to bring awareness to diet culture this season? And what if you paid attention to your thoughts around food and how it affects how you feel about yourself?

In today’s episode, we are joined by Unyime Oguta, an Undiet Your Life coach, mum of 3, a Non-Diet Nutrition Coach, Certified Intuitive Eating Counsellor, speaker and podcast host of The Thriving Mum Podcast. She commits herself to providing compassionate, holistic, evidence-based nutrition care to mothers and their families worldwide through her virtual nutrition coaching practice, Olive and Bliss Wellness.

What you’ll learn listening to this episode on ’tis the season (to smash down diet culture):

  • The origin of the holiday season & how it became commercialized
  • How holiday norms perpetuate patriarchal ideals
  • Why holiday “indulgence” is harmful to your self-worth
  • How to bring awareness to diet culture during the holidays

Mentioned in the show:

Undiet Your Life School

Podcast Roadmap

Rebellious Eating Solution Masterclass

Connect with our guest:

Podcast – Unyime

Instagram – Unyime

Facebook – Unyime

 

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301-Q&A: I’m just too busy to… but I know I should do this? The link between time, body and food scarcity

301-Q&A: I’m just too busy to… but I know I should do this? The link between time, body and food scarcity

The Link Between Time, Body, & Food Scarcity

 

There’s a link between time, body, and food scarcity.

Body dissatisfaction, disordered eating and time scarcity all come from the same place-a belief of “not enough.”

There’s nothing wrong with you…you are responding to the system exactly as designed.

The link between time, body, and food scarcity

Let’s check-in: Do you believe:

  • Your body is not small enough
  • Your food is not controlled enough
  • That your food choices are not good enough
  • You don’t have enough time.
  • And that you’re not productive enough
  • You’re not perfect enough
  • You’re not nice enough

I would have checked everything once for these statements before. I get it.

You see our brains have been trained to think that many aspects of your life as “NOT ENOUGH”…

For example, because we believe that time is rare we approach our schedule with the thought: Time is scarce and as a result, we do experience time as not enough.

The same is true about our bodies and food.

Do you have a belief that time is scarce? 

Do you often answer the question “How are you doing?”  with “ I’m just so busy….”

Or if you often think, “I know I should do THIS for myself but I just don’t have the time” or “ It’s just not the right timing now. I’ll wait a few months when I have more time.”

In this podcast episode, we will teach you how time scarcity is linked to body dissatisfaction and disordered eating. It’s all bundled up together…

What you’ll learn listening to this episode on the link between time, body, and food scarcity:

  • The link between time scarcity, body dissatisfaction and disordered eating
  • The little cousin to diet culture… hustle culture
  • The sneaky ways hustle culture support diet culture
  • How to shift out of time scarcity

Mentioned in the show:

Undiet 2022-Spend a year with me undieting your life and creating confidence, peace and liberation for yourself

Podcast Roadmap

2 Days Virtual event

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300-The Audacity of Acceptance–She’s Beyond The Food Chapter 7

300-The Audacity of Acceptance–She’s Beyond The Food Chapter 7

Audacity of Acceptance

For most of my life, I misunderstood acceptance. I have to admit today I was wrong. 

I used to believe that acceptance meant being resigned and giving up. That is to say, I was socialized to believe that self-acceptance meant being passive in the face of my life and somehow lazy.  

The pain and suffering that I attributed to my body not being the right size and my inability to control what I ate were in fact due to the resistance I had to accepting my body. 

The audacity of acceptance

The truth is that accepting myself for who I am today in my now body in today’s world is audacious. 

Self-acceptance is counter-culture. 

In fact, it’s an act of bravery and it took courage. 

Today, I know I’m a complex human being, an imperfect human being capable of making mistakes as well as significant accomplishments. 

When we embrace the audacity of acceptance we move from fixing to creating. We begin spending our resources creating the version of ourselves that will take us to the life we desire. We are celebrating the 300th episode of our podcast and entering our 6th year! 

What you’ll learn listening to this episode: 

  • Reflection from journal entries dating to 2012 and 2014 
  • Why understand systemic oppression was a turning point  
  • The role of self-image with food and body image 
  • My belief plan 
  • Musing on why self-love is a political play for women 

Mentioned in the show:

Work With Me: Undiet Your Life Course

Podcast Roadmap

Rebellious Eating Solution Masterclass

read more
299-Wishful Thinking Trap of Diet Culture

299-Wishful Thinking Trap of Diet Culture

Wishful Thinking

Wishful Thinking is the formation of beliefs based on what might be pleasing to imagine rather than on reality, evidence, FACTS. It’s usually grown from fear. We don’t resort to Wishful Thinking because it works. We resort to Wishful Thinking because it allows us to avoid confronting our fear.   

Wishing Thinking is when you want something to be true even when it’s not true, like the fantasy of the thin ideal. Think of all the years we pursue dieting… The endless “on and off” diet cycle always lands right back in the same place. 

Wishful thinking Trap

Wishful Thinking creates a trap. This is when we maintain the belief that the next diet will work even the last 5 didn’t (if you’re like more like a dozen!)  

Instead of being objective in our Thinking, we fantasize about how much our life will be better once we start this next diet. 

We Indulge in fantasy thinking. 

We keep the “thin” clothes in our closet and perhaps even hang the little red dress as a “motivator.” We avoid coming face to face with our small day-to-day problems, and instead, we bury them in avoidance. We get lost in the magical Thinking that once we lose weight… all of these little annoyances will go away. 

It’s easier to think about fantasies than to think about reality

The reality is that you were thin before, yet here you are today with the same problems, feeling the same anxious feelings… and oh, the last 5 diets didn’t work either! 

And you’re about to start all over again… Still placing a hold on living your life, chasing your dreams. 

And all you have for evidence that this time will be different is the “dream” that diet culture is selling you… 

Wishful Thinking is the trap that prevents you from seeing the reality that food restriction doesn’t work, and all bodies are good bodies. 

The solution is objective Thinking. 

What you’ll learn listening to this episode:

  • How Wishful Thinking presents itself in our lives 
  • The companion to wishful Thinking; Magical Thinking 
  • The illusion of diet culture 
  • The power of objective Thinking

Mentioned in the show:

Podcast Roadmap

Ask Stephanie Anything Live Webinar Registration 

Undiet Your Life Course

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298-Having Your Own Back

298-Having Your Own Back

Having Your Own Back

Having your own back is a skill we are born with.  

Think of a toddler learning to walk; That baby will get back up with every fall down. You’ll not see a toddler sitting on the floor, wondering if they should get up and learn to walk. 

Just like self-love, having our own back is often unlearned in favor of self-criticism. 

But we can relearn to have our own back! 

Having our own back 

Learning to have your own back is the process of developing an internal culture of unconditional self-compassion  

It is being your own best friend and treating yourself in a respectful and supportive way. 

Having your own back means that no matter what, you will fight for your own potential, not limitations as imposed by diet culture or patriarchy.   

Learning to have your own back is training your brain to make the choice to have your own back. 

  • It’s about choosing to see the possibilities in your own damn self 
  • It’s about choosing to believe in yourself 
  • Understanding that failure is an opportunity to learn – failure capacity 

What you’ll learn listening to this episode: 

  • What it means to have your own back 
  • Where did we learn NOT to have our own back
  • What happens when you learn to have your own back 
  • How to have your own back

Mentioned in the show:

Podcast Roadmap

Ask Stephanie Anything Live Webinar Registration 

Undiet Your Life Course

read more

Welcome!

 

I’m Stephanie Dodier 

Reformed Dieter. Nutritionist and Coach. 

I help women use their most powerful organ, their brain to stop obsessing with their weight and create an unshakeable level of confidence. Feel good in your skin now!

Is the problem you or your diet? 

I asked myself this question for years…and I figure you likely have the same question so I create a assessment for you to figure it out. Take the quiz now.

© 2022 Stephanie Dodier

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