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Published by Cara Meehan - The Mindful Eating Coach
A podcast for women stuck in the diet cycle, emotional eating and the 'I'll start Monday' patten. If you eat when stressed, overwhelmed or bored and feel guilty every time this show is for you. We talk about food freedom, breaking self-sabotage, and building a sustainable relationship with food without another diet." Find me here - Facebook - Coaching with Cara Instrgram - @coachingwcara Email - cara@coachingwithcara.co.uk If you would like to enquire about my 1-1 coaching then please book yourself a free consultation call in here - https://calendly.com/coachingwcara/call-with-cara
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Someone sent me a supplement in my DMs this week. It had 1,500 reviews and was £25 for 30 capsules, so £50 a month for her and her husband. I had a look on PubMed for evidence that it works. Turns out most of the research is in mice, and the human trials hadn't really come back with anything. 1,500 reviews and basically no evidence. This podcast takes you right back to 19 year old me at the University of Leeds, doing a Sports Science degree, failing first year statistics and having to resit it while my mate Bolts had to redo the whole year. I'm using that to explain what it actually takes for something to be proven to work, because it's a lot. In this episode I talk about - ● My sports science degree, the morgue on a Thursday morning, and the year I failed statistics. What peer review actually is, and why I only ever use evidence-based nutrition and evidence-based psychology because of it. ● The £50 a month supplement DM. Mice studies, no proper human trials, 1,500 five star reviews and still no actual evidence it does anything. ● Reviews are great for a plumber. Great for a swimsuit. Rubbish for a supplement. The people who feel nothing don't bother writing one, so you're only ever hearing from half the room. ● The placebo effect, which nobody talks about enough. Electrolytes that just get you drinking more water. Collagen that makes your hair "feel" thicker. You've invested, so you want it to work, so you look for the difference. ● Why any of this matters for your relationship with food. Show me the evidence, that's it, that's the whole thing. It's why my 1-1 coaching only ever uses what's actually proven to help you stop emotional eating, manage PCOS symptoms, or finally end the diet cycle. If you're done falling for the 10% off code and ready to do the thing that's actually proven to work, come and work with me 1-1. Send me a message on social media or book your call using the link below. Connect with Cara Thanks for joining me today on Chatting with Cara. I hope today's conversation gave you some food for thought! If you're looking to transform this area of your life I'd love to support you, please get in touch with me using the below links. Email - cara@coachingwithcara.co.uk Website - www.coachingwithcara.co.uk Facebook - Coaching with CaraInstagram - @coachingwcara Ready to explore how we can work together?Book a FREE no-obligation consultation call to discover what's possible.Book your call here - https://calendly.com/coachingwcara/call-with-cara Until next time, keep chatting!
Tracking your calories. Weighing your oats. Taking a photo of yourself in your underwear for a stranger on the internet. All incredibly common. None of it normal. In this episode I unpick why the two conversations that inspired today's show, one with a client, one with a friend who's been in my life for twenty years and she's showed me just how normalised diet culture is. This one's part story time, one part wake-up call. If you've ever tracked your macros, sent a "before you judge me" photo of your dinner, or apologised for eating the last slice, this episode is for you. In this episode I cover - ● Why common doesn't mean normal. From calorie tracking to weighing food to posting underwear progress pics for internet strangers. I walk through the everyday habits diet culture has convinced us are fine, simply because so many people do them. ● The client who can finally see it. Four months into her 1-1 journey, a client of mine watched people at her gym repeat the exact patterns she used to live and realised just how deep in diet culture she'd been without knowing it. ● The friend who couldn't. A twenty-year friendship, one throwaway comment about being "so fat," and the moment I realised what's completely normal to her is exactly the relationship with food I help people undo. ● How social media manufactures normal. Why "what I eat in a day," collagen, electrolytes and content creators who look "like you" aren't harmless relatable content, they're diet culture's newest trendsetters, quietly resetting what we think is acceptable. ● Why intuitive eaters are the real anomaly. Society has it backwards. Leaving food on your plate because you're full should be normal. Explaining yourself for it shouldn't be a thing at all. ● The launch of The Intuitive Table. My brand new 8 week, small group programme starting Monday 14th September at 9.30am at Shropshire Health in Leighton. This is not a spreadsheet-and-macros programme dressed up as something new ,it's real, sustainable change, and I'm looking for founding members to pull up a seat. If you would like to pull up your seat please go here. Connect with Cara - Thanks for joining me today on Chatting with Cara. I hope today's conversation gave you some food for thought! If you're looking to transform this area of your life I'd love to support you, please get in touch with me using the below links. Email - cara@coachingwithcara.co.uk Website - www.coachingwithcara.co.uk Facebook - Coaching with CaraInstagram - @coachingwcara Ready to explore how we can work together?Book a free no-obligation consultation call to discover what's possible. Book your call here - https://calendly.com/coachingwcara/call-with-cara Until next time, keep chatting!
Ready to break the diet cycle and build a healthy relationship with food? In this episode, I explain why September (not January) is the perfect time to stop starting again on Monday and finally do the deep work. If you've done every diet going, low carb, intermittent fasting, Slimming World, Weight Watchers, the shakes, the supplements, and you're still stuck in the same patterns, this one's for you. I talk through self-sabotage, all-or-nothing thinking around food, and why willpower alone was never going to fix it, and why you need a seat at The Intuitive Table. In this episode I talk about - ● Why September has better "new start" energy than New Year, and why diet culture cashes in on it every single year. ● The all-or-nothing cycle so many women get stuck in- perfectionism, being "good" all week then "cheating" at the weekend, and starting again on Monday. ● Self-sabotage, and what's really going on when you stop your healthy habits just as they start to work. ● The supplement drawer problem, why chasing the next pill, powder or GLP-1 injection keeps you stuck instead of getting you free. ● Why community, not another tracking app, is the missing piece for so many people trying to find food freedom. ● An introduction to The Intuitive Table, built to help you build a genuinely healthy relationship with food for good Connect with Cara - Thanks for joining me today on Chatting with Cara. I hope today's conversation gave you some food for thought! If you're looking to transform this area of your life I'd love to support you, please get in touch with me using the links below. Pull up your seat at The Intuitive Table here. Email – cara@coachingwithcara.co.uk Website – www.coachingwithcara.co.uk Facebook – Coaching with Cara Instagram – @coachingwcara Ready to explore how we can work together? Book a FREE no-obligation consultation call to discover what's possible. Book your call here – https://calendly.com/coachingwcara/call-with-cara Until next time, keep chatting!
You think if you stopped dieting, you'd eat everything in sight, don't you? Ice cream for breakfast. Chocolate for dinner. That whole packet of biscuits. In this episode of Chatting with Cara I'm myth-busting the 3 biggest fears keeping women going back to diets and not trusting themselves to break the pattern and come on over to be a intuitive eater. Because breaking the diet cycle doesn't work the way you think it does. In this episode I cover - The "I'll eat everything" myth. The number one fear I hear from women considering The Intuitive Table, that without rules you'll eat ice cream for breakfast and never stop. I break down why food freedom doesn't mean food chaos, and why having "forbidden" foods in the house is actually what teaches you to stop wanting them constantly. Why structure feels safe (and why diets still fail). Diets work at first because someone else's rules feel comforting, especially if you're a rule-follower by nature. But life happens, the rules break, and you're right back to overeating and feeling out of control. The intuitive eating framework replaces external rules with an internal one: checking in with hunger, fullness, and emotion instead. Fierce compassion, explained. This isn't about putting your feet up and eating crisps on the sofa. Fierce compassion is choosing what actually serves you, even when it's not the easy option and it's the thing that rebuilds trust in yourself, one small decision at a time. "If it worked, everyone would be doing it." The multi-billion pound diet industry has zero interest in you learning to trust yourself instead of buying the next plan. What's actually different about The Intuitive Table. No subscriptions, no re-learning a new set of rules every few months. Just the tools to trust yourself for good. Connect with Cara - Thanks for joining me today on Chatting with Cara. I hope today's conversation gave you some food for thought! If you're looking to build a healthy relationship with food please contact me below as I would love to chat to you. Email - cara@coachingwithcara.co.uk Website - www.coachingwithcara.co.uk Facebook - Coaching with Cara Instagram - @coachingwcara Ready to explore how we can work together? Book a free no-obligation consultation call to discover what's possible. Book your call here - https://calendly.com/coachingwcara/call-with-cara Until next time, keep chatting!
Snacking all day? It's probably emotional eating.... In this episode I break down why emotional eating shows up as snacking, using a real conversation I had this week with someone about to join The Intuitive Table. She wanted to know if working on her relationship with food would actually stop her snacking. Short answer: yes. Long answer: this episode. This one's for anyone who's ever stood in front of the fridge, snack drawer or biscuit tin without really knowing why, or ended the day realising the whole packet's gone and you can't remember eating half of it. In this episode I cover - ● The language you use around food. Calling snacks "rubbish" or "naughty" gives food morality it doesn't need and that good/bad divide quietly shapes every food decision you make. ● Physical hunger vs habit. The 11am biscuit, the 3pm slump, walking in the door and straight to the fridge. Learning to tell the difference between what your body actually needs and what's just routine. ● Diet culture, unpacked. Why so many women have spent years checking their bodies, avoiding photos, and not buying clothes in the size they need, and how naming diet culture is often the lightbulb moment. ● Food rules that are running your life without you noticing. Clean plate club, "earning" dessert, only allowing yourself one "treat" a day, where did these rules came from? And lets turn them into guidelines instead. ● Emotional eating, the sneaky version. It's not always the dramatic, crying into a ice cream tub moment. It's the unanswered text, the stress, the "I just need something" that turns into a snack you didn't really want. ● What's actually on the other side. An update from a 1 to 1 client who spent years tracking every calorie and is now, in her words, "just existing", not thinking about food all day, every day. Revolutionary I know. If you recognise yourself in any of this, The Intuitive Table starts Monday 14th September at 9:30am at Shropshire Health, Leaton. The table runs for 8 weeks and is £147. Have a look here for more info and to pull up your seat. https://www.coachingwithcara.co.uk/theintuitivetable Connect with Cara - Thanks for joining me today on Chatting with Cara. I hope today's conversation gave you some food for thought! If you're looking to transform this area of your life I'd love to support you, please get in touch with me using the below links. Email - cara@coachingwithcara.co.uk Website - www.coachingwithcara.co.uk Facebook - Coaching with CaraInstagram - @coachingwcara Ready to explore how we can work together?Book a free no-obligation consultation call to discover what's possible.Book your call here - https://calendly.com/coachingwcara/call-with-cara Until next time, keep chatting!
You skip breakfast because there's no time. You grab lunch at your desk, in the car, standing at the chopping board. By 3pm you need a coffee just to function. Dinner becomes whatever's quickest. And by 11pm, when everyone else is finally asleep, you're scrolling your phone telling yourself this is "your time", even though you'll regret it at 6am. If that's you, I want you to hear this clearly: this isn't a discipline problem. It's not about being disorganised, lazy, or bad at sleep hygiene. It's a self-care deficit showing up at every meal time and again at midnight, because that's the only pocket of the day left for you. In this episode I break down why these five "bad habits" are actually one exhausted woman trying to get through the day and why understanding that changes everything about how you fix it. In this episode I cover - Why "bad habits" are actually symptoms, not the problem. Skipped breakfast, grabbed lunch, the 3pm caffeine crutch, the quick-and-not-quite-dinner, the late night scroll, these aren't five separate issues to white-knuckle your way through. They're one pattern wearing five outfits, and until you see the pattern, nothing sticks. The domino effect through your day. Breakfast gets skipped, so you're running on nothing by mid-morning. Because of that, lunch becomes whatever's fastest rather than what actually nourishes you. Because neither meal gave your body what it needed, you're reaching for caffeine by 3pm. Tired and wired, cooking properly feels like one task too many and the day ends with you scrolling at 11pm just to reclaim a moment that was never protected earlier. A real client story. I share what this looked like for one woman I coached, she skipping breakfast, was eating lunch in the car, and reaching for sugary drinks she didn't even like by mid-afternoon, when what she actually needed wasn't caffeine. It was five minutes back for herself. Why this isn't a willpower issue. It's not about forcing down a breakfast you haven't got time for or setting app limits on your phone at night. The fix is protecting small pockets of time earlier in the day, so you're not running on empty and clawing time back at 11pm. You are not the only one. My own Instagram analytics show my audience is most active between 8–10pm on Sundays. Because that's when everyone else has finally stopped needing something from them. If you've ever felt like the only one scrolling at midnight, you're really not. So next time you catch yourself skipping breakfast, eating lunch standing up, or reaching for that 3pm coffee you don't even really want, pause. Ask what's actually going on underneath. That's the work we do together, meal by meal, pattern by pattern. The Intuitive Table starts Monday 14th September at Shropshire Health in Leaton, a small weekly group of ten women who know exactly what it's like to skip breakfast, eat standing up, and scroll at 11pm because it's the only time left. No points, no tracking, no weigh-ins. Just eight weeks of getting to the pattern underneath it all. Founding member spots are open now to pull up your seat follow the link here - https://www.coachingwithcara.co.uk/theintuitivetable Connect with Cara: Thanks for joining me today on Chatting with Cara. I hope today's conversation gave you some food for thought! If you're looking to change your relationship with food, I'd love to support you, get in touch using the links below. Email — cara@coachingwithcara.co.uk Website — www.coachingwithcara.co.uk Facebook — Coaching with Cara Instagram — @coachingwcara Ready to explore how we can work together? Book a free no-obligation consultation call to discover what's possible. Book your call here — https://calendly.com/coachingwcara/call-with-cara Until next time, keep chatting!
Open your supplement drawer. Go on, actually do it. The magnesium for sleep. The B12 for energy. The green powder that's meant to fix your gut. The menopause one. The one you can't even remember buying. We've all got one and in this episode I explain why it's never really been about the supplements. Every single thing in that drawer started with a feeling. You felt something, you felt bad about it, and you wanted to fix it. That's not you falling for marketing, that's just what happens when diet culture's spent years telling you, your hunger can't be trusted, your fullness can't be trusted, your energy can't be trusted. So you stop listening to yourself. And you start listening to whatever's just popped up in your social media ads instead. So instead of listening to your body, you outsource the answer to whatever's trending on your Instagram ads. This episode isn't about whether supplements work. It's about what's running underneath the reaching for them, and how to start trusting your body enough to hear what it's actually asking for. In this episode I cover - Why the supplement drawer isn't really the problem. Every pill, patch and powder was bought to solve a feeling, not a deficiency. Until you look at what's underneath, you'll keep buying the next one. What diet culture has done to your instincts. Years of being told you can't trust your own hunger or your own tiredness makes it genuinely hard to hear your body when it's telling you something real. The difference between the fast fix and the real fix. A supplement is quick, it's transactional, it asks for your card details. Looking at your sleep, your stress and your relationship with food is slower, but it's the bit that actually works. Why I start with values, not symptoms. One of the first things I do with 1-1 clients is look at what they're actually prioritising in their life, because when you're not living in line with your values, something always feels off. How skipped meals, caffeine and autopilot habits show up as "hormones." Missing lunch, running on caffeine and pushing through tiredness all affect your energy, your clarity and your patience, and it's rarely just your hormones. The real audit I want you to do. Go back to that drawer. Pick up each supplement and ask yourself what problem you were really trying to solve with it, and what pattern is sitting underneath it. So next time you catch yourself reaching for the next bottle, pause. Ask what your body's actually telling you, and whether you're willing to listen this time. If you want help rebuilding that trust between you and your body, that's exactly what The Intuitive Table is built for. It starts Monday 14th September and founding member spots are open now, to save your seat at the table follow here. Connect with Cara - Thanks for joining me today on Chatting with Cara. I hope today's conversation gave you some food for thought! If you're looking to transform this area of your life I'd love to support you, please get in touch with me using the below links. Email - cara@coachingwithcara.co.uk Website - www.coachingwithcara.co.uk Facebook - Coaching with Cara Instagram - @coachingwcara Ready to explore how we can work together? Book a free no-obligation consultation call to discover what's possible. Book your call here - https://calendly.com/coachingwcara/call-with-cara Until next time, keep chatting!
You've tried the shakes. The app where you photograph your dinner. The plan where Tuesday's your free day. You've got the t-shirt, well multiple t-shirts. But have you ever tried building a healthy relationship with food? In this episode I talk about why that's the one thing yoyo dieters never try, why it works when nothing else has, and why food freedom starts the moment you stop looking for the next plan. In this episode I cover - ● Why "I've tried everything" usually means "I've tried every diet." There's a subtle difference, and language is everything. Every plan, every app, every clean day and cheat day still isn't the same as learning to trust yourself around food. ● Why diets work.... for a bit. They give you structure, rules, permission. Something to tick off. That's exactly why they're comfortable, and exactly why they don't last. Rules get followed until they can't be followed anymore. ● What building a relationship with food actually looks like. No meal plans, no macros, no being on it or off it. Just learning to tune into your own hunger and fullness, and to stop reaching for food every time you're stressed, bored, or running on empty. ● Why "I'll start Monday" keeps you stuck. All-or-nothing thinking feels productive. It isn't. It's just a different version of the same diet cycle, dressed up to look new. ● The Intuitive Table. A new 8 week small group programme starting 14th September, hosted around one table, every week, at Shropshire Health (Leaton's Malt House Barn) — ten minutes from Shrewsbury, easy parking, done by half ten. No points, no weigh-ins, no starting again on Monday. Just the tools and strategies to finally break the diet cycle, together. £147 for all eight weeks. So if you're done chasing the next diet and ready to try the one thing you haven't - pull up a seat. All the details are here and you can be part of the founding group. https://www.coachingwithcara.co.uk/theintuitivetable Connect with Cara - Thanks for joining me today on Chatting with Cara. I hope today's conversation gave you some food for thought! If you're looking to transform this area of your life I'd love to support you, please get in touch with me using the below links. Email - cara@coachingwithcara.co.ukWebsite - www.coachingwithcara.co.ukFacebook - Coaching with CaraInstagram - @coachingwcara Ready to explore how we can work together? Book a free no obligation consultation call to discover what's possible. Book your call here - https://calendly.com/coachingwcara/call-with-cara Until next time, keep chatting!
Stop the diet cycle for good? You've tried every diet going. You know your macros, you've read the books, you've got the apps. So why are you still starting again every Monday? In this episode I'm explaining why the diet cycle was never an information problem, it was always a psychology one. I'm taking you back to my sports science degree, my PT days, and a very unexpected lesson from a houseplant, to explain why "just try harder" or "just be more disciplined" was always going to fail, and what actually breaks the cycle for good. This one's part personal story, part behind-the-scenes of how I coach, and it ends with something exciting: I'm opening the doors to my brand new group programme, The Intuitive Table. In this episode I cover - Why more information was never going to fix this. You already know what you're "supposed" to be eating. You've known for years. That's not the problem. The problem is the gap between knowing and doing, and that gap is exactly where "I'll start again Monday" lives. What sports science taught me about self-sabotage. You can know all the theory in the world, but without addressing the psychology behind it, nothing sticks. I saw this constantly with clients in my PT days, brilliant, capable women who didn't need another plan, they needed help understanding why they couldn't stick to the ones they already had. The houseplant story. I googled every piece of plant care advice going and still killed them. What actually worked? Learning to listen to what the plant needed instead of following someone else's rulebook. Your relationship with food works exactly the same way. Why "all or nothing" keeps you stuck. If you can't do it perfectly, you don't do it at all, and one "bad" meal turns into a write-off week. This episode digs into why that pattern isn't a willpower failure, it's a sign you're following rules that were never built for you. Introducing The Intuitive Table. A small weekly group starting in Shrewsbury this September, built for women who are done dieting and ready to actually trust themselves around food again, no wagon to fall off, no Monday to wait for. So if you're fed up of starting again on Monday and ready for this to actually be the last time, head to the show notes to grab your seat. Connect with Cara - Thanks for joining me today on Chatting with Cara. I hope today's conversation gave you some food for thought! If you're fed up of the diet cycle and ready for something different, please get in touch using the links below. Email - cara@coachingwithcara.co.uk Website - www.coachingwithcara.co.uk Facebook - Coaching with CaraInstagram - @coachingwcara Ready to explore how we can work together? Book a free no-obligation consultation call to discover what's possible. Book your call here - https://calendly.com/coachingwcara/call-with-cara Until next time, keep chatting!
Remember when everyone smoked indoors? When you'd come home from a night out absolutely reeking of it and nobody batted an eyelid? That was normal. Until it wasn't. In this episode, I draw a comparison between the smoking ban of 2007 and where I believe diet culture is heading and why I think we're right at the start of a generational shift that is going to change everything. This one is high-level. We're not going deep today. We're zooming out, looking at the bigger picture, and getting excited about what's coming. Because something is coming. And I need you on board. In this episode I cover - Why smoking is the perfect analogy for diet culture. It was everywhere, it was normalised, it was even sold as aspirational. Then one law changed how socially acceptable it was forever. The incidence of lung cancer dropped. Hospitality workers got healthier. A generation grew up thinking smoking inside was unthinkable. That's exactly what I believe is going to happen with diet culture. What the wild west of dieting actually looked like. The laxative teas, the Atkins diet, the all-or-nothing cycles. Looking back now it feels extreme, because it was. And the next generation is not going to repeat it. Why intuitive eating is the paradigm shift we've been waiting for. The language is already changing. Food noise is entering the mainstream conversation. The 15 and 20 year olds coming up now are tuning in to their bodies rather than tuning in to diet plans. That is a big deal. Why you don't want to be left behind. Early adopters of any cultural shift carry it forward. When you change your relationship with food, it's not just you who changes, it's your whole ecosystem. Your family. Your friends. The next generation watching what you do. What's coming in September. Something very special for the early adopters. The people who are done with Monday starts and ready for a different way. More on that very soon. If this episode gave you that yes, there has to be a different way feeling, I want to hear from you. Send me a DM on Instagram or Facebook with the word excited and I'll send you the details about The Intuitive Table , and how to save your seat before it fills up. This is for the early adopters. The people who are ready now. Don't wait. Or you can click here for more information, to enquire and save your seat. And if you're ready to do the deeper one-to-one work, book yourself a free no-obligation consultation call using the link below. We'll talk about where you are, where you want to be, and I'll give you the roadmap to get there. If you love the show, hit subscribe so new episodes land in your library every Friday. And please do leave a review,it helps others find Chatting with Cara and builds this community one listener at a time. Connect with Cara - Email: cara@coachingwithcara.co.uk Website: www.coachingwithcara.co.uk Facebook: Coaching with Cara Instagram: @coachingwcara The Intuitive Table Ready to explore how we can work together? Book a FREE no-obligation consultation call to discover what's possible. Book your call here. Until next time, keep chatting!
That Sunday night feeling, you know the one. You're already planning Monday, already writing the meal plan in your head, already telling yourself “ this time it'll be different” . But somewhere in the back of your mind, that voice is going - “it never is”. If you've been in the diet cycle for years and I’m going to say it maybe even decades, this episode is for you. Because the problem isn't your willpower, your determination, or your discipline. You don't need more of any of those things. What you actually need is a different relationship with food. And in this episode, I'm talking about exactly what that looks like and why it changes everything. In this episode I talk about - Why the "I'll start Monday" cycle keeps repeating and why it's got nothing to do with being lazy or weak. You're just tired of starting and stopping, and there's a very good reason it keeps happening. What I kept hearing from women in the gym when I was a PT, my clients weren't coming to me with fitness problems. They were coming to me with life problems. Stress eating, skipping meals, emotional hunger vs physical hunger and realising that more rules and more restriction wasn't the answer. Why information isn't the issue . You've read the books, downloaded the apps, followed all the accounts. Having too much information is actually part of the problem. What actually changes things is changing your relationship with food, not adding more diet rules on top. What sustainable results actually look like . When my clients stopped relying on willpower and started tuning into what their body actually needed, the results were real and they stayed . No more all-or-nothing thinking, no more guilt after eating, no more waiting until Monday. What The Intuitive Table is and why I created it , a small weekly in-person group in Shrewsbury where you'll learn intuitive eating and mindful eating practices, implement them into your real life, and do it alongside women who get it. Because community is everything and I wanted to bring that back (without the weigh-ins). Ready to take your seat? The Intuitive Table starts in September and spaces are limited. If this episode spoke to you, register your interest using the link in the show notes and you'll be the first to hear everything. Register your interest here Connect with Cara - Thanks for joining me today on Chatting with Cara. I hope today's episode gave you some food for thought! If you're ready to break the diet cycle for good, I'd love to support you. Email - cara@coachingwithcara.co.uk Website - www.coachingwithcara.co.uk Facebook - Coaching with Cara I nstagram - @coachingwcara Ready to explore how we can work together? Book a free no-obligation consultation call to discover what's possible. Book your call here - https://calendly.com/coachingwcara/call-with-cara Until next time, keep chatting!
Slimfast. The Special K Challenge. Skinny teas. The Dukan Diet. If you're wincing right now, this episode is literally for you. Today I'm taking you on a nostalgic trip through the diet graveyard, all the diets and products that had their moment and quietly disappeared. And more importantly, what that actually tells us about the diet cycle, and how to finally break it. This isn't about shame. It's about recognition. Because every diet you ever tried? That was you showing up for yourself. Wanting something to change. And that matters. The diet graveyard in full. From Atkins and Lighter Life to activated charcoal, flat tummy lollipops and skinny teas, where have they all gone? They've gone because they didn't work. And if they didn't work, the problem was never you. Why every diet you've tried actually says something good about you. Each time you started again, a part of you was searching for something real. That's not weakness. That's hope. And it's something to be proud of. What all these diets had in common. Rigid rules. No wiggle room. No thinking required. Just follow the plan and when the plan ran out, so did the results. None of them taught you to trust yourself. That's the bit that's always been missing. What food freedom actually feels like. Imagine going to a buffet and just... eating. No tracking. No writing the day off. No starting again on Monday. That's not a fantasy, it's what's possible when you stop outsourcing your decisions and start listening to yourself again. A real client story. She'd done every diet on this list. She still knew the syn value of a banana. And slowly, without me ever telling her to stop tracking, she stopped needing to. Because she started trusting herself instead. That's what the work actually looks like. Why you shouldn't be able to do this on your own. You wouldn't fix your own boiler. You wouldn't set your own broken arm. If you've spent years being told your body is wrong, your instincts are wrong, your hunger is wrong, that takes some unpicking. That's exactly what coaching is for. Book your FREE 30-minute call with me and tell me every diet you've ever done. I love it. And then I'll show you exactly how I can help you build a healthy relationship with food without another plan, another product, or another Monday start date. Book your call here https://calendly.com/coachingwcara/call-with-cara Connect with Cara — Thanks for joining me today on Chatting with Cara. Hope this one gave you something to think about! If you're ready to break the diet cycle and build a healthy relationship with food, I'd love to chat. Email - cara@coachingwithcara.co.uk Website - www.coachingwithcara.co.uk Facebook - Coaching with Cara Instagram - @coachingwcara Ready to explore how we can work together? Book a FREE no-obligation consultation call to discover what's possible. Book your call here - https://calendly.com/coachingwcara/call-with-cara Until next time, keep chatting! PS - Enquire about taking your seat at The Intuitive Table here.
I tried one of those "eat what you want and lose weight" programs. The spreadsheet landed in my inbox, the calories came out at 1,300, and I thought, there is absolutely no way. In this episode I share the full story: what that eight-week program actually looked like, why it set me up to fail, and the moment that changed the way I coach forever. This one's personal. It's story time, grab a brew. In this episode I cover - Why I signed up to a calorie-tracking program as a newly qualified PT. I was told to absorb everything, learn from the best. So I paid £125 for an eight-week fat loss program run by well-respected coaches and got emailed a spreadsheet. No call, no conversation, just numbers. What 1,300 calories actually looks like. Spoiler: eggs on toast for lunch and eggs on toast for dinner. Not exactly the "eat what you want" marketing they promised. I was training, I was active, and I was struggling while watching other people in the group drop four, five, six pounds. Why women in their 30s and 40s keep falling off the wagon and it's not a willpower problem. The women who came to me as a PT weren't asking to lose a stone in a week. They wanted to feel strong, carry the shopping in one go, eat the same meal as their family. The diet cycle wasn't failing them, it was never built for them. How I found intuitive eating and why it changed everything. I went down the rabbit holes, I read the handbook, I started implementing it with the women in front of me. And they stopped overeating. Not because I told them to because they finally learned to listen to themselves. Why I stopped tracking calories with clients entirely. In 2023 I made the decision: no more calorie goals, no more rigid rules, no more setting people up to fail. Food guidelines over food rules. Education over restriction. And yes, weight loss still happens. As a byproduct, when the relationship with food is solid. The message I got this morning that says it all. A client, six weeks in, chronic dieter her whole life, bought a cake, ate half, put the rest away for today. Said she couldn't believe it worked. I could. Those eight-week spreadsheet programs are still out there. Still promising you can eat what you want. You deserve more than that and there is another way. Connect with Cara — Thanks for joining me today on Chatting with Cara. Hope this one gave you something to think about! If you're ready to break the diet cycle and build a healthy relationship with food, I'd love to chat. Email - cara@coachingwithcara.co.uk Website - www.coachingwithcara.co.uk Facebook - Coaching with Cara Instagram - @coachingwcara Ready to explore how we can work together? Book a FREE no-obligation consultation call to discover what's possible. Book your call here - https://calendly.com/coachingwcara/call-with-cara Until next time, keep chatting!
100 episodes. I know. I genuinely can't believe I'm saying that. I wanted to do something different for this one. No notes (yes I do plan the podcasts), no framework, no big strategy episode. Just me, in my stepdaughter's bedroom hiding from the noise, telling you my life story. Because the more you know me, the more everything else I talk about actually lands. And I think that's worth doing at 100, don't you? So this one is all about how a sporty kid with a PE teacher as a Mum ended up becoming a relationship with food coach. It all makes sense when you hear it. In this episode I talk about - Growing up surrounded by sport. Every sport, all the time. Netball, hockey, tennis, football with the boys at break time. My mum was a PE teacher and a total legend on the court. Sport was just what we did and I absolutely loved it. Going from PT to proper conversations. When I was personal training at the Body Barn, the women weren't getting their best results from the hour on the gym floor. They were getting them from the chats we were having about everything else, the stress, the boredom eating, the picking at kids' leftovers. Watching the yo-yo diet cycle up close. The same women dropping off after four weeks, coming back, dropping off again. All or nothing, every time. I just kept thinking, how do I help them find the middle bit? Why I made the switch to relationship with food coaching. It stopped being about the squats. It became about helping women stop overeating at night when they didn't want to, stop emotionally eating, stop feeling rubbish about food. Because then everything just got better for them, I saw real tangible results for them. Where I'm at now. Self-employed, coaching women 1-1, teaching Pilates, raising Luca, and doing my 100th episode from a bedroom. Living the dream, basically. Thanks for being here. Really. Without you listening every week I wouldn't still be doing this. So thank you. Connect with Cara - Thanks for joining me today on Chatting with Cara. I hope today's conversation gave you some food for thought! If you're looking to transform this area of your life I'd love to support you, please get in touch with me using the below links. Email - cara@coachingwithcara.co.uk Website - www.coachingwithcara.co.uk Facebook - Coaching with Cara Instagram - @Coachingwcara Ready to explore how we can work together? Book a free no-obligation consultation call to discover what's possible. Book your call here - https://calendly.com/coachingwcara/call-with-cara Until next time, keep chatting!
Stop waiting until you love how you look before you start loving your body. In this episode, I'm talking about body appreciation and it might just change everything about how you see yourself. I was listening to Jamie Lang's podcast, Good Company, and Paris Fury said something that stopped me. When asked what she was most proud of, she said her body, she's had seven kids, and she was talking about it like a person. Not a problem to fix. Not something to shrink. Just something to be genuinely proud of. And I thought - that is exactly what I want every woman to hear. Diet culture has spent years telling us that our bodies are all about how they look. That smaller is better. That thinner is more worthy. But your body image confidence doesn't come from the mirror, it comes from shifting your focus to what your body actually does for you every single day. Whether you're navigating perimenopause, dealing with a chronic condition, or just tired of the all-or-nothing thinking around food and your body, this episode is for you. What body appreciation actually means. It's not toxic positivity or pretending everything is perfect. It's genuinely recognising what your body does for you, from picking up your cup of tea to walking the kids to nursery in the rain. This is the foundation of a healthy relationship with yourself. Why diet culture keeps us focused on the wrong thing. Diet culture is a system of beliefs that tells us our worth is tied to how we look. It's sneaky, it's everywhere, and it actively works against body image confidence. Recognising it is the first step to breaking the diet cycle. The three things I ask every client to do. These are practical, gentle, and they genuinely work. They're also what I do myself especially as I've got older and started to see how much easier it gets when you give your body the respect she deserves. Why body image actually improves with age (and what the dip around perimenopause looks like and why it's temporary). The women in my Pilates classes aren't there because they want to look a certain way. They're there because they want to keep going on weekends away, having lunch with friends, and seeing new parts of the world. That shift in perspective is everything. How complimenting others on what their bodies do (not how they look) reflects back on you too. This one is especially powerful with children and teenagers, and it's a small habit that quietly rewires how you see yourself. If this episode landed for you, share it with someone who needs to hear it. Send the link. Tell them to start listening to Chatting with Cara because this work spreads when we talk about it. And if you're ready to stop cycling through the same patterns and actually do the deep work that changes everything, I'd love to work with you 1-1. Book your free, no-obligation consultation call using the link below. We'll talk about where you are, where you want to get to, and I'll give you the roadmap. Hit subscribe so new episodes drop straight into your library every Friday, and please leave a review it helps others find Chatting with Cara and grow this community. Connect with Cara - Thanks for joining me today on Chatting with Cara. I hope today's conversation gave you some food for thought! If you're looking to transform this area of your life I'd love to support you, please get in touch with me using the below links. Email - cara@coachingwithcara.co.ukWebsite - www.coachingwithcara.co.uk Facebook - Coaching with CaraInstagram - @coachingwcara Ready to explore how we can work together? Book a free no-obligation consultation call to discover what's possible. Book your call here - https://calendly.com/coachingwcara/call-with-cara Until next time, keep chatting!
You've been searching for the next diet, the next plan, the next thing, but what if the answer to breaking the diet cycle wasn't out there at all? In this episode I'm talking about something I see all the time with the women I work with, and something I've fallen into myself. Constantly looking externally for fixes when actually, everything you need is already inside you. This is one of those "I never thought about it like that" episodes, and it might just change how you see your relationship with food for good. In this episode I cover — Why more information isn't the answer to how to stop self-sabotaging with food. If you're a chronic dieter you already have too much information, apps, tracking, what I eat in a day videos, supplement ads. The problem was never information. The answer is already within you. Free will and what it actually means for all-or-nothing thinking with food. It's not about willpower, that's diet culture talking. Free will is the ability to pause and choose rather than react automatically. One biscuit doesn't have to ruin the whole day. The choice is always available. Why you eat by the clock and not by your body and how reconnecting with internal hunger signals is an act of reclaiming your own authority around food. You don't have to do this on your own. "I should be able to do this by myself" is one of the most common things I hear but looking internally is a skill that's built, not something you're born with. That's exactly where coaching comes in. Sustainable eating habits come from the inside out and when you get there, there's no wagon to fall off. Connect with Cara - Thanks for joining me today on Chatting with Cara. I hope today's conversation gave you some food for thought! If you're looking to transform this area of your life I'd love to support you, please get in touch with me using the below links. Email - cara@coachingwithcara.co.ukWebsite - www.coachingwithcara.co.uk Facebook - Coaching with CaraInstagram - @coachingwcara Ready to explore how we can work together? Book a free no-obligation consultation call to discover what's possible. Book your call here - https://calendly.com/coachingwcara/call-with-cara Until next time, keep chatting!
Do you keep trying to fix your emotional eating but nothing works? You might be solving the wrong problem. If you struggle with stress eating, comfort eating, or boredom eating and you're tired of the all-or-nothing thinking food cycle that never leads to real food freedom, this episode is for you. I dig into why smart, capable women keep plugging the wrong hole when it comes to their relationship with food. Using a real client example involving those sugary iced coffees you keep buying on the way home, I reveal that the coffee (or the chocolate, or the wine) is never actually the problem and what to do instead to create sustainable eating habits for good. In this episode I talk about - • Why you keep solving the wrong problem. High-performing, perfectionist women are wired to fix things fast but when it comes to emotional eating, fixing the symptom (the coffee, the chocolate, the crisps) doesn't work long term. • The sugary coffee that wasn't about the coffee. I give a real client story: a senior professional in a male-dominated workplace who started buying sugary frappes on the commute home and what was really going on underneath. • What emotional eating is actually giving you. It's not about willpower or restriction. The coffee was giving her a pause, a ritual, a signal that the hard part of her day was over. Once she understood the why, the craving disappeared. • How to stop emotional eating without banning anything. I walk through the coaching process: identifying the real feelings (anxiety, dread, unfamiliarity, fatigue) and putting practical strategies in place to address those instead. • Why this approach creates lasting change. Unlike a diet, this isn't about calorie counting or rules. When you break the pattern with awareness, you don't need to do it again because the pattern is gone. That's how you stop yo-yo dieting for good. • How to swap out the coffee for anything else. Stress eating at night? Chocolates in the office? A glass of wine that turns into the bottle? The same approach applies to all of it. Download the free Emotional Eating Handbook here. It'll land straight in your inbox. Read it, then DM me on social media with what you're feeling and I’ll help you work out what's really going on. Because once you start solving the right problem, you'll have food freedom, you'll stop thinking about food all the time, and yes, you'll feel lighter, brighter, and have so much more energy. Don't forget to subscribe and leave a review if this resonated with you! Connect with Cara - Thanks for joining me today on Chatting with Cara. I hope today's conversation gave you some food for thought! If you're looking to transform this area of your life I'd love to support you, please get in touch with me using the below links. Email - cara@coachingwithcara.co.ukWebsite - www.coachingwithcara.co.uk Facebook - Coaching with CaraInstagram - @coachingwcara Ready to explore how we can work together? Book a *FREE* no-obligation consultation call to discover what's possible. Book your call here - https://calendly.com/coachingwcara/call-with-cara Until next time, keep chatting!
You've seen them. The pig dancing in front of the pool. The person tucking into dessert seconds after complaining about their body. The guinea pig waddling to the kitchen after a cry. They're all over Instagram, TikTok, Facebook and every time they get reshared, they reach more and more people. They feel harmless. A bit of self-deprecating humour. A relatable giggle. But they're not harmless and in this episode, I explains exactly why. This one is more of an "I never thought about it like that" episode. No big transformation promised, just an important conversation that needs to be had and yes I am woke and proud of it! In this episode I cover - What diet culture actually is. A system of beliefs that worships thinness and equates it with health and moral virtue. It oppresses people in larger bodies, disproportionately affecting women, people of colour, and people with disabilities and it shows up everywhere, including in those "funny" memes on your feed. Why these memes are stigmatising, not silly. For the person seeing them, especially someone in a larger body, these images send a clear message: your body is not worthy. Whether they're meant that way or not, the impact is real. It's fat phobia dressed up as a joke. What it means if you're the one posting them. I’m not here to shame you, I want to know are you okay? When "crying because I'm fat, ordering a Chinese" becomes a running joke, it normalises a cycle of body shame and emotional eating. That cycle can be broken but first it has to be seen for what it is. Fat isn't a feeling. When someone says they "feel fat," something else is going on underneath. What emotions are actually there? What role is food playing in managing those feelings? These are the questions worth asking and these are the ones that I ask in 1-1 coaching. What you can actually do about it. Call it out (if you feel safe and comfortable to do so). Educate rather than shame. Mute, block, or report if needed. And start asking: is this kind? One conversation, one meme at a time, that's how diet culture gets reduced. So next time you see one of these memes or catch yourself about to share one - pause. Ask: who is this actually kind to? Then go forth and educate. Connect with Cara - Thanks for joining me today on Chatting with Cara. I hope today's conversation gave you some food for thought! If you're looking to transform this area of your life I'd love to support you, please get in touch with me using the below links. Email - cara@coachingwithcara.co.uk Website - www.coachingwithcara.co.uk Facebook - Coaching with Cara Instagram - @coachingwcara Ready to explore how we can work together? Book a *FREE* no-obligation consultation call to discover what's possible. Book your call here - https://calendly.com/coachingwcara/call-with-cara Until next time, keep chatting!
If you've ever felt completely drained and wondered why you just can't seem to keep up, this episode is for you. You already know the feeling. You wake up tired. You get through the day running on empty. You collapse on the sofa at night with nothing left to give, and then wonder why your motivation, your willpower, and your good intentions seem to evaporate by mid-afternoon. And every time it happens, the voice in your head says the same thing - I just need to try harder. I just need to be more disciplined. In this episode, I'm sharing the four things I do with every single client to give them more energy. Not hacks. Not quick fixes. Not anything that requires you to overhaul your life overnight. Just four things that actually work. In this episode I cover - Three questions that I want you to ask yourself - When is my energy at its best? What drains my energy? What gives me energy? Why your values might be quietly draining you. If you're living a life that doesn't quite feel like yours, doing things that go against what you actually want, making decisions that feel slightly off, that misalignment costs you energy. Physically, mentally, emotionally. Once you get clear on your values and start making decisions that align with them, energy comes back. Not because anything magic happened, but because you stopped swimming against the current. Why exercise gives you energy even when you have none. The catch-22 is real - you're too tired to exercise, but not exercising is making you more tired. The key is finding movement you actually enjoy, a walk, Pilates, a club run, strength training, something you'll do consistently. Because energy produces energy. That's not a motivational poster. It's just true. Sleep and rest and (they're not the same thing). Most of us know we're not sleeping enough, but fewer of us realise we're also not resting in the right ways. There are seven types of rest, physical, mental, sensory, emotional, social, creative, and spiritual and you might be getting plenty of one while running on empty in another. The client who had a chest infection and couldn't make music? She had physical rest sorted. But her creative and spiritual tank was bone dry. That's why she had no energy. Where supplements fit in and where they don't. Vitamin D, omega-3, creatine, a good multivitamin. These things can help plug gaps and harness the energy you've already got. But they're the tip of the triangle, not the foundation. Nothing in a bottle is going to do the work that values, movement, sleep, and real rest can do. What depleted energy actually does to your decisions. When you're running on empty, your decision-making goes with it. The late-night fridge raids, the snack cupboard at half nine, the self-sabotage that makes no sense in the morning, that's not a food problem. That's an energy problem. Fix the energy, and a lot of the other stuff starts to sort itself out. So next time act with curiosity, not judgment! Connect with Cara - Thanks for joining me today on Chatting with Cara. I hope today's conversation gave you some food for thought! If you're looking to transform this area of your life I'd love to support you, please get in touch with me using the below links. Email - cara@coachingwithcara.co.uk Website - www.coachingwithcara.co.uk Facebook - Coaching with Cara Instagram - @coachingwcara Ready to explore how we can work together? Book a *FREE* no-obligation consultation call to discover what's possible. Book your call here - https://calendly.com/coachingwcara/call-with-cara Until next time, keep chatting!
If you've ever found yourself doing the same thing around food over and over again and hating yourself for it, this episode is for you. You already know the pattern. You eat your kids' leftovers. You raid the vending machine at the office. You press the f*** it button and wonder why you can't just stop . And every time it happens, the voice in your head says the same thing: I shouldn't be doing this. What is wrong with me? Here's what's actually wrong: you're looking through the wrong lens. In this episode, I'm sharing the one tool I use with every single client and it's not a meal plan, it's not a food diary, and it's definitely not another rule to follow. It's curiosity. And it changes everything. In this episode I cover - Why shame keeps you stuck. There's a lot of shame wrapped up in how we eat, secret eating, guilt about portions, beating yourself up for what you did or didn't have. Shame is not information. And it keeps you cycling through the same patterns on repeat. We're swapping the shame lens for something that actually helps. What curiosity actually means in practice. Acting with curiosity isn't a vague concept. Instead of I shouldn't be this hungry, it's what's actually going on for me right now? It's treating your cravings, your habits, and your patterns as information rather than character flaws. Because that's exactly what they are. The client who struggled every time she went into the office. She'd arrive starving, eat her lunch at half ten, hit the vending machine on the way home, and feel terrible about it. We looked at it through curious eyes, the long commute, the resistance to being there, the fear of being judged and suddenly it all made sense. The solution wasn't willpower. It was understanding. She goes into the office now and it's not a big deal. The client who ate her kids' leftovers every single night. She knew she did it. She hated that she did it. She couldn't stop. When we looked with curiosity, her childhood beliefs about food waste, the fact that she fed the kids before herself and was genuinely hungry and it stopped being a character flaw and became a puzzle with an obvious answer. Once you can see it, you can do something about it. Black and white thinking and how curiosity blows it open. About 90% of my clients are either on track or off track, good or bad, right or wrong. When you remove that frame and treat everything as neutral information, the whole world opens up. You're no longer failing. You're just gathering information. The difference between a conscious decision and the f * it button. Having a second dessert because you actually wanted it and thought it through? That's different to having a second dessert and then writing off the entire next week. Curiosity is what sits between those two things. It's the pause. It's the what's going on here? before the behaviour takes over. So next time - act with curiosity….. Connect with Cara - Thanks for joining me today on Chatting with Cara. I hope today's conversation gave you some food for thought! If you're looking to transform this area of your life I'd love to support you, please get in touch with me using the below links. Email - cara@coachingwithcara.co.uk Website - www.coachingwithcara.co.uk Facebook - Coaching with Cara Instagram - @coachingwcara Ready to explore how we can work together? Book a *FREE* no-obligation consultation call to discover what's possible. Book your call here - https://calendly.com/coachingwcara/call-with-cara Until next time, keep chatting!
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