.png)
TL;DR: If you’re stuck in the messy middle of unlearning diet culture and figuring out what comes next, start small. Take one actionable step—whether it’s meal prepping, setting workout intentions, or setting boundaries—and watch how even a little momentum can quiet the noise and build confidence.
The food talk, the diet gremlins, the body image monsters: it can feel like your brain is just barking at you. I have a little recipe for quieting the brain chatter. All you gotta do is something - anything - for you. Less bark, more bite.
"when are you going to tell me what to do?"
I almost chuckled in response to this question, which I received in front of a room full of educators I had the privilege to speak to this week.
She meant well, and she was so right. I had been answering a few mid-session questions about topics like keto, carnivore, and corn. Don't get me wrong, debunking is valuable. And also... what the hell do we do with it? If we're not doing keto, what ARE we doing [besides eating corn 🤪]?
She was ready to learn the How To, not just the How Not To.
It’s a sentiment I’ve heard from so many of you, especially if you’re in that messy, in-between space where you’ve left diet culture behind but haven’t yet figured out what to build in its place.
The Messy Middle: You’re Here, Now What?
Here’s what that middle ground often looks like:
You’ve unlearned a ton of diet culture BS, often through your favorite social media accounts or an Intuitive Eating course.
You’ve realized food and movement exist for so many reasons beyond shrinking your body.
You understand that nourishment isn’t about good vs. bad foods, and exercise doesn’t have to be punishment.
But now you’re staring at the wide-open field of possibility, unsure which step to take next. It’s like you’ve cleared the rubble of old rules but aren’t sure how to build something new.
Here's the thing friend- it's really scary to do something - anything - different. I am reaching out my hand to gently hold yours while I say this: if all we do is talk about what we're not doing, we're never really doing The Thing we need to do instead.
Consider this your gentle nudge, your fairy godmotherly bippity-boppity-boop on the head to go ahead and do something - anything - for you this week:
🍍Want to eat more nutrient dense foods this week?
Start small. Think prep, not perfection.
Chop some fruit for easy snacking—grab a pineapple, a bunch of grapes, or even pre-cut options if that’s more doable.
Grill or bake a batch of protein like chicken, tofu, or salmon for grab-and-go lunches.
Boil some eggs for a protein-packed snack.
Whip up overnight oats with chia seeds and your favorite toppings for a no-brainer breakfast.
One task. One food group. Let it be simple.
🗓 Want to get back in your workout groove?
Before you dive into a full-blown workout plan, set aside time to plan.
Check your calendar for the week ahead and block off time for movement, whether it’s a quick walk, yoga session, or gym workout.
Write these sessions down somewhere visible. A client of mine swears by writing her workouts on Post-its so she can move them around in her planner if life happens. Genius, right?
Don’t forget: A 10-minute workout still counts.
🏅Inspired to start/get back to strength training because Olivia Reeves can snatch a fridge?
Set aside 5 minutes to contact some trusted folks who can support your journey. Click here for Lauren Leavell's waitlist for strength training programming, check out Damali Frasier's Intro to Kettlebells program, or get the 1:1 Badass Lifter experience from Mark Breedon.
Not quite ready? That's okay! Maybe you start the conversation with a loved one or friend: "I want to start strength training, and I'm nervous!" or "Just saying this aloud to make it real, but I want to get back to strength work this fall."
🫀Need to get a baseline on where you are?
Go ahead, baby -- make that doctors' appointment and schedule those labs. There's a little treat waiting for you afterward; that's the rule!
👖Struggling to face the clothes in your closet?
I'm hesitant to tell you to buy new clothes because that might not be financially feasible! However, maybe this is the week you tell a friend to FaceTime you while you donate some of the clothes that don't fit you anymore. You can even make some money when you use a service like ThredUp.
💻 Feeling rundown, overworked, or stressed?
Boundaries are your best friend. This week, challenge yourself to say “no” to something—an extra work task, a social obligation, or even just an unnecessary scrolling session.
Shut the laptop by a specific time.
Delegate a task if possible.
Delete one app for a day or two.
Ask for an extension if needed
It’s not glamorous, but it’s a step toward prioritizing your energy and mental health.
You’re Allowed to Take Up Space
At the heart of all these suggestions is permission: permission to take up space, to value your needs, and to make choices that align with your values—not diet culture’s rules.
Doing something for yourself isn’t selfish; it’s necessary. Whether it’s prepping a meal, taking a walk, setting a boundary, or just saying, “I need help,” every small action adds up to something bigger.
And if you want support as you navigate this messy middle? We’ve got you. Join our Strong & Sturdy group, or apply for 1:1 counseling with our team of registered dietitians. Wherever you are, we’re here to meet you.
Now, go ahead. Do the thing. 🫶
Comentários