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Speaker 1: Hi, and welcome to Bounce Forward with me.

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Speaker 2: To Paul, I'd like to acknowledge her traditional custodians of

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Speaker 2: the land in which I'm recording this podcast, the Wurundry

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Speaker 2: people of the Pooler Nation. I pay my respects to

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Speaker 2: elders past and president. Now today I'm super excited because

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Speaker 2: I am chatting to Lindy Cohen. She is known as

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Speaker 2: the Nude Nutritionists on Instagram and TV. She is a

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Speaker 2: dietitian and nutritionist and she has her Bachelor of Nutrition

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Speaker 2: and dietetic She's accredited and she was voted one of

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Speaker 2: Australia's Top twenty five most influential people. She's also a

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Speaker 2: best selling author of the book You Wait Is Not

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Speaker 2: the Problem.

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Speaker 1: And I am personally such a fan of.

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Speaker 2: Lindy's I follow her, I love what she stands for

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Speaker 2: and I cannot wait to chat to her today.

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Speaker 1: Lindy, I'm so excited you joining Bounce Forward.

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Speaker 2: I'm a big fan of everything that you're doing at

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Speaker 2: the moment, and I wanted to kick it off by

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Speaker 2: start to talk about finding some food freedom and overcoming

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Speaker 2: that all or nothing attitude. Now I read that you

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Speaker 2: were put on your first sight when you're eleven years old,

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Speaker 2: which is just amazing. What were the food restrictions that

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Speaker 2: you were given at that time?

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Speaker 3: Amazing, isn't it? And also pretty normal. That's kind of

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Speaker 3: the wild thing I've been talking about the fact that

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Speaker 3: I went to my first nutritionist when I was eleven.

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Speaker 3: I was given a meal plan. I was told, this

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Speaker 3: is a healthy eating plan, this is just a lifestyle approach.

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Speaker 3: And yet I was told to weigh out my food,

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Speaker 3: to weigh myself in weekly at my nutrition disappointments. And

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Speaker 3: she looked me blank in the face and she said,

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Speaker 3: you know what, your b and mii's well within the

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Speaker 3: healthy range. But I understand that you want to be thin.

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Speaker 3: And I nodded earnestly as an eleven year old, because

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Speaker 3: already at that point I had known for many years

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Speaker 3: that we live in a world that thinks, you know,

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Speaker 3: being thin is something that you will unlock all of

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Speaker 3: these opportunities by being thin. So I really wanted that

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Speaker 3: who cared if I was already hell? And so then

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Speaker 3: we endeavored in this process. And you know what happened

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Speaker 3: is I was told to meticulously keep a diary, a

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Speaker 3: food plan. I was really such a good girl, I promise.

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Speaker 3: I was trying my best to make everyone around me

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Speaker 3: really happy, and I did lose a little bit of weight,

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Speaker 3: but it didn't take long before my little interest in

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Speaker 3: nutrition turned into food obsession and I was walking myself

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Speaker 3: to school and walking myself back from school. I knew

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Speaker 3: the calories of absolutely every food and I was still

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Speaker 3: in primary school. And when I speak to other women,

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Speaker 3: they just say me too, Me too. I was also, I,

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Speaker 3: you know, grew up in a family where I got

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Speaker 3: comments about my weight, where I always felt like I

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Speaker 3: would be happier if I weighed less. And so my

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Speaker 3: story just feels a bit like a lot of other

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Speaker 3: women's stories.

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Speaker 2: And then did that initiate more diets through teenage years

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Speaker 2: and things? You were on more diets and did any

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Speaker 2: of them have work? Well?

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Speaker 3: They all worked.

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Speaker 1: They all diet diets do work.

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Speaker 3: It's kind of I know this phrase to get thrown

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Speaker 3: around by the non diet community that diets don't work. Oh, no,

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Speaker 3: they absolutely work. They are very effective at working. And

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Speaker 3: this is why we keep going back to them once

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Speaker 3: we regain the weight, because we go Oh but I

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Speaker 3: lost twenty kilograms by doing that approach, and I did

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Speaker 3: I tried many, many diets. I mean, you name a diet,

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Speaker 3: I've tried it. I got the t shirts. I it's

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Speaker 3: low carve, calorie counting, silly little diets where I could

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Speaker 3: only eat certain foods in a day, any kind of thing.

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Speaker 3: I was willing to give it a crack, and a

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Speaker 3: crack I did, and I was very good at dieting

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Speaker 3: until my metabolism would slow. Because we have a whole

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Speaker 3: bunch of very nifty processes in our bodies to try

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Speaker 3: and help prevent us from losing weight. Our body likes

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Speaker 3: us to stay alive. Who knew how wild, and so

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Speaker 3: when it gets a whiff of any restriction, it interprets

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Speaker 3: that as a famine. We know, and so it's those metabolism.

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Speaker 3: It increases cravings for the very foods you're telling you

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Speaker 3: stuff allowed to eat. It boosts grellin you're hunger hormone,

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Speaker 3: so you are hungrier, reducing leptin at the same time

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Speaker 3: your satiation hormone. So you if you feel crazy around

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Speaker 3: food when you're on a diet. So you reached that point,

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Speaker 3: you hit that weight loss plantau, you're going, oh my goodness,

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Speaker 3: suddenly you're hungrier than you've ever been, and this is

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Speaker 3: where we often see people regaining weight to regaining more

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Speaker 3: weight than they're originally lost, which is the trend.

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Speaker 1: So yes, diets all work.

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Speaker 3: And I tried them all, but they always left me

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Speaker 3: heavier than before I started, so much so that by

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Speaker 3: the time I was twenty one, a decade after I

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Speaker 3: started dieting, I was now categorically morbidly obese. I mean,

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Speaker 3: I think the Bmiers bs, but just it's a reference

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Speaker 3: point that I basically started at a healthy weight and

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Speaker 3: gained twenty kilograms or forty pounds in the process.

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Speaker 2: So what was your turning point, Lindy, How did you

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Speaker 2: how did you start a recovery from all of that?

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Speaker 3: Well, I remember I went into Vinnie's up shop to

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Speaker 3: go and try find something to wear to my friend's

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Speaker 3: twenty first and I looked in the mirror and I

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Speaker 3: just hated the person I saw there. I thought, I

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Speaker 3: am so committed. I drove straight to the doctors and

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Speaker 3: I just waited there for an appointment, and I walked

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Speaker 3: in and he said, why don't you try this diet

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Speaker 3: my wife is having success with And I wanted to scream,

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Speaker 3: I have tried, I have tried all of the things.

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Speaker 3: I later realized that I had binge eating disorder. And

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Speaker 3: when I even went to my doctor's appointment, he completely

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Speaker 3: missed understood that there was an underlying eating disorder that

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Speaker 3: had emerged. That it wasn't a matter of me not

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Speaker 3: having good will, power of me not trying enough. And

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Speaker 3: I think, you know, this is why I do all

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Speaker 3: my work, because I think we look at people who

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Speaker 3: are in larger bodies, we think, oh, you know. I

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Speaker 3: always felt like people saying, why haven't you tried? And

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Speaker 3: the amount we have tried, and we've been given the

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Speaker 3: wrong approach. And once I finally reached this rock bottom,

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Speaker 3: I thought, you know what, I've been a good girl.

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Speaker 3: I've listened to all of your tips and advice diet people.

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Speaker 3: I have been listening, and you have led me astray.

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Speaker 3: What if I just do the opposite of everything you've

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Speaker 3: been telling me to do? And there was a period

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Speaker 3: where I had to go into like a bit of

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Speaker 3: a refeeding period where I had to give myself full

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Speaker 3: permission to everything and anything, and healthy eating went out

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Speaker 3: the window because I was so everything all the rules

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Speaker 3: around nutrition. Food was good, food was bad. I exercise

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Speaker 3: was punishment, I kind of had to get a clean

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Speaker 3: slate and then rebuild my relationship with food once I

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Speaker 3: had reintroduced all those foods again.

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Speaker 1: Wow wow. So let's talk about the all or nothing attitude.

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Speaker 1: What is it exactly?

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Speaker 3: Well, I think any diet is going to be very

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Speaker 3: familiar with the all or nothing approached. It's when every

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Speaker 3: Monday it feels like we're starting a new diet from scratch,

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Speaker 3: or every day you know, we're lying in bed at

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Speaker 3: night beating ourselves up before ruining yet again. Perhaps you

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Speaker 3: wake up in the morning you're like, I'm good in

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Speaker 3: the morning, yourself a healthy little breakfast, but by lunchtime

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Speaker 3: you're noticing or getting a little bit hungry. But by

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Speaker 3: the time you get home in the afternoon, you end

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Speaker 3: up face planting into the pantry. You can't stop eating.

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Speaker 3: You're eating so much for during while you're cooking your

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Speaker 3: food that you're not even hungry. By the time you

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Speaker 3: get to dinner, you sit in front of the TV,

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Speaker 3: you're snacking, and you go to bed again feeling so

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Speaker 3: guilty and wishing you could do better, and we repeat

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Speaker 3: the cycle again and again. For me, this is very

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Speaker 3: much the epitome of the all or nothing approach where

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Speaker 3: we think that in order to be healthy we need

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Speaker 3: to do everything perfectly, we need to go so hard.

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Speaker 3: I do think that health magazines, I think health influencers

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Speaker 3: have a lot to blame here in making health so

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Speaker 3: unattainable and so inaccessible that people are like, am either

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Speaker 3: exercising and eating perfectly or I'm doing nothing, I'm eating

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Speaker 3: yeso and Jerry streams there is now for me. And

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Speaker 3: what I'm very interested in is Dietsian is helping people

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Speaker 3: find mid healthy enough. And you are so good at this,

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Speaker 3: this is your thing as well. You know, it's the

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Speaker 3: like teer of going a twenty minute exis workout that

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Speaker 3: you enjoy is better than an hour at the gym

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Speaker 3: that never happens. A slow walk that makes you feel

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Speaker 3: good is always better than something that you just were

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Speaker 3: never going to get around to doing that hit session

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Speaker 3: that you've been avoided. Yes, and eating a salad and

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Speaker 3: if you mean to get that with a side serving

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Speaker 3: of chips, if that's what helps you feel like you're

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Speaker 3: getting that balance, and then I'm all for that, you know.

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Speaker 3: Whereas eating is like salad dressing on the side, no

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Speaker 3: crispy bed yes, be careful.

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Speaker 2: I thought of you last night when I have my

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Speaker 2: dinner and I put sweet chili sauce on my veggies,

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Speaker 2: and you said in one of your fantastic videos on Instagram, like,

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Speaker 2: just because you've put some sauce on your veggies, it

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Speaker 2: doesn't mean they're less healthy, you know.

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Speaker 1: And I even felt like, what are you doing?

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Speaker 2: Tip, Like I had those thoughts and I'm like, relax,

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Speaker 2: you know, I'm always having to talk to myself about it.

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Speaker 1: So you're helping so many people, Lindy.

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Speaker 2: If you've got the old enough attitude, what can you

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Speaker 2: do about it with food? Like, how do you start

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Speaker 2: those steps to break that cycle?

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Speaker 3: Well, I think you spot on with a sweet chili

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Speaker 3: sauce example. It is the catching yourself in those moments

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Speaker 3: where you're going, I'm being pretty harsh on myself and

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Speaker 3: expecting this perfect eating And what if I just softened

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Speaker 3: my boundaries around food a little bit, including sweet chili,

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Speaker 3: including dressing, including extra serve of carbohydrates. I always think,

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Speaker 3: if adding a two hundred calories saves you a two

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Speaker 3: thousand calorie binge, you win, My friends, you win, You win.

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Speaker 1: That is amazing.

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Speaker 3: Yeah, So you got to think about it like that.

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Speaker 3: I think about it as sacrificial calories, and I think

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Speaker 3: it really helps you in the long term, because you know,

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Speaker 3: the diet brain's like, no, but I've been so good.

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Speaker 3: I'm just going to keep being good. I did this

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Speaker 3: thing when I was recovering from binge eating, where I

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Speaker 3: started adding some chocolate onto my cappuccino in the morning.

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Speaker 3: And you're gonna go that's not a big deal. But

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Speaker 3: it sent a message to my brain that chocolate is

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Speaker 3: part of my life. It's not something that's ever going

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Speaker 3: to be eliminated because I but chocolate fiend. I love it,

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Speaker 3: and a life with our chocolate is the one I

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Speaker 3: want to live now. And so it's about integrating. One

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Speaker 3: of the tips I think is a very useful thing

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Speaker 3: if you're struggling with binge eating the all nothing mindset,

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Speaker 3: pick the food you feel the most crazy around. Could

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Speaker 3: be peanut butter, could be bread, could be cereal, chippies,

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Speaker 3: whatever it is, and I want you to go and

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Speaker 3: make a concerted effort to go and eat this food

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Speaker 3: out in public. So go to a cafe, go to

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Speaker 3: a restaurant. You don't have to be with anyone, you know,

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Speaker 3: But what we often do with these foods. We put

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Speaker 3: them on a pedestal. These are naughty foods. We never

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Speaker 3: allow ourselves to eat them, and when we do, we're

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Speaker 3: always hiding in secrets so no one can see how

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Speaker 3: bad we're being what we do. By normalizing them, by

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Speaker 3: going eating it at a cafe, you send a message

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Speaker 3: to your brain to say this food is allowed. You

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Speaker 3: send a message to the people around you to say

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Speaker 3: I'm someone who's allowed to eat this food. It sounds

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Speaker 3: very simple, but ordering yourself some peanut butter on toast,

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Speaker 3: reintegrating those forbidden foods into your diet can really help

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Speaker 3: you feel a lot more in control around them. And

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Speaker 3: then your body, like we talked about, your body doesn't

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Speaker 3: think it's in famine. It can relax that process by

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Speaker 3: the way of helping your body learn that it's no

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Speaker 3: longer in famine. Can take anywhere. For some people, it's

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Speaker 3: one meal. Let's say you've never had a struggle with food.

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Speaker 3: Within one meal, you can fix that. But but people

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Speaker 3: like me who have dieted for many, many years, breaking

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Speaker 3: out of that switch where your body thinks you're in

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Speaker 3: famine can take a week. But most likely it's going

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Speaker 3: to take a month to three months. So if you've

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Speaker 3: ever been on a diet and you go suddenly you

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Speaker 3: wake up one morning you can't stop thinking about food,

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Speaker 3: just know you have triggered yourself into that little starvation

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Speaker 3: switch I call it, and to turn it off you

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Speaker 3: need to refeed yourself. Do tricks like this before you

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Speaker 3: start to go, oh, I'm not thinking about food all

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Speaker 3: the time. I can relax and your metabolism will come

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Speaker 3: back to equally equal living.

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Speaker 1: That's a fantastic tear. Thanks so much for listening to

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Speaker 1: Bounce Forward now today. This was part one of.

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Speaker 2: My chat with Lindy and I loved everything we spoke about,

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Speaker 2: but there's still so much more to unpack, so stay

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Speaker 2: tuned for part two coming soon. I love having your company,

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Speaker 2: so please d m me on Instagram at tiff Haul

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Speaker 2: Underscore XO and let me know what topics you'd love

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Speaker 2: me to cover. Don't forget to rate and review me

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Speaker 2: on your podcast up Speak soon.

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Speaker 1: Happy days