225: How to Create The Type of Food Rules That Lead to Freedom & Peace (Not the Binge Cycle)

Rise and Align With Food

38:30

Chef Shuai Wang was the runner-up on the 22nd season of Bravo’s Top Chef and is the force behind two standout restaurants in Charleston, South Carolina—Jackrabbit Filly and King BBQ—where he brings together the flavors of his childhood in Beijing and the spirit of the South in some pretty unforgettable ways. He grew up just a short walk from Tiananmen Square, in a tiny home with no electricity or running water, where his grandmother often cooked over charcoal. Later, in Queens, New York, his mom taught herself to cook—her first dishes were a little salty, but they were always made with love. And somewhere along the way, Shuai learned that cooking wasn’t just about food—it was about taking care of people. After years working in New York kitchens, he made his way to Charleston and started building something that feels entirely his own. Today, we’re talking about how all those experiences come together on the plate, the family stories behind his cooking, and what it’s been like to share that journey on national TV. For more info visit: southernliving.com/biscuitsandjam Learn more about your ad choices. Visit podcastchoices.com/adchoices…

about a year ago 29:05

MP3•Episode home

If you’ve ever swung from strict food rules to “I’ll just eat whatever I want”—you’re not alone.

I’ve been there too.

At one point, I let go of all restrictions. No tracking, no rules, just full permission. And while that season helped me heal some of my all-or-nothing thinking, it didn’t leave me feeling my best physically.

So in this episode, we’re talking about:

🔹 The food freedom phase no one talks about
🔹 Why eating whatever you want without awareness can backfire
🔹 How to create supportive food rules that help you feel in control without restriction

This is about finding a middle ground that actually works for you—so you’re not bouncing between extremes, or feeling like food is running the show.

🎧 Tune in now and learn what structure can look like when it’s built with compassion, not control.

Did you enjoy the episode? DM me on instagram and let me know what you thought.

243 episodes

#Fitness #pReshanda

225: How to Create The Type of Food Rules That Lead to Freedom & Peace (Not the Binge Cycle)

Rise and Align With Food

published about a year ago

MP3•Episode home

If you’ve ever swung from strict food rules to “I’ll just eat whatever I want”—you’re not alone.

I’ve been there too.

So in this episode, we’re talking about:

This is about finding a middle ground that actually works for you—so you’re not bouncing between extremes, or feeling like food is running the show.

🎧 Tune in now and learn what structure can look like when it’s built with compassion, not control.

Did you enjoy the episode? DM me on instagram and let me know what you thought.

243 episodes

#Fitness #pReshanda

All episodes

1
237: 5 Strategies to Stop Binge Eating and Finally Lose Weight Without Deprivation 18:41

10 days ago18:41

18:41

If you feel like binge eating and overeating are constantly sabotaging your weight loss progress and stealing your peace, then listen up… Because in this episode, you’ll discover the five essential strategies you must master to stop binge eating and achieve lasting weight loss success — all without deprivation, exhausting willpower battles, or overwhelming guilt. If you’re ready to finally experience true peace with food and your body, and enjoy a weight loss journey that feels natural and joyful, this episode is for you! Click play now and listen. Doors to Eat With Balance are now open for enrollment! Ready to stop binge eating and acheive lasting weight loss? Click here now to learn more about Eat With Balance. Did you enjoy the episode? DM me on instagram and let me know what you thought.…

1
236: Why Diets, Therapy, and Willpower Failed Lisa—And The Simple Shift That Changed Everything 32:50

21 days ago32:50

32:50

After decades of binge eating and failed diets, Lisa was convinced she just needed more willpower. What she discovered instead changed everything. In this episode, Lisa shares how letting go of control—and rewiring her mindset—led to peace with food, freedom from bingeing, and natural weight loss without the obsession. You’ll hear: The internal shift that helped her finally stop binge eating Why “just trying harder” kept her stuck And how she’s now living with more energy, presence, and self-trust than ever before This is the episode you didn’t know you needed. Did you enjoy the episode? DM me on instagram and let me know what you thought.…

1
235: Discover How Gudrun Finally Broke Free from 40 Years of Binge Eating—With the Simple, Surprising Trick She Had Never Tried Before 21:39

23 days ago21:39

21:39

After struggling with binge eating for four decades, Gudrun felt trapped in shame, cycles of bingeing, and endless attempts to fix herself with diets, coaches, and therapy — all without lasting success. In this powerful episode, she reveals the breakthrough moment when she learned to work with her triggers instead of against them — creating a new space for choice, freedom, and healing. Hear how this shift transformed not only her relationship with food but also her stress levels, confidence, and even her business. If binge urges have left you feeling powerless, overwhelmed, or stuck, Gudrun’s story offers hope and practical insight into building a healthier, more trusting relationship with yourself. Tune in to discover the gentle but powerful tools that helped her rewrite decades of struggle into a life of peace and possibility. Did you enjoy the episode? DM me on instagram and let me know what you thought.…

1
Untitled Episode 32:50

25 days ago32:50

32:50

Did you enjoy the episode? DM me on instagram and let me know what you thought.

1
233: Discover How Hanna Broke Free from Food Obsession to Find Lasting Peace and Freedom 26:47

25 days ago26:47

26:47

In this powerful episode, hear Hanna’s inspiring journey of transformation. After years of being trapped in food obsession , Hanna found a way to break free and embrace a life of lasting peace and freedom with food . Discover: ✅ How giving herself permission to eat freely without guilt was the turning point ✅ The moment she realized diets weren’t the answer—and healing was ✅ The unexpected ripple effect that brought more energy, confidence, and time to her life beyond just food If you’ve ever felt stuck, overwhelmed, or drained by your relationship with food, Hanna’s story will remind you that change is possible—even when it feels out of reach. Tune in and imagine what your own freedom could look like. Did you enjoy the episode? DM me on instagram and let me know what you thought.…

1
234: How Katie Finally Broke Free from Food Obsession and Shed 10lbs for Good 24:49

26 days ago24:49

24:49

In this inspiring episode, hear how Katie finally broke free from the exhausting cycle of obsessing over food and achieved lasting change by shedding 10lbs for good. Discover: ✅ The mindset shift that helped Katie stop obsessing and regain control ✅ How she broke free from restrictive thinking and found peace with her choices ✅ The surprising benefits beyond weight loss—more energy, confidence, and freedom If you’ve ever felt stuck in food obsession or frustrated by diets that don’t last, Katie’s story will remind you that transformation is possible— and permanent. Tune in and imagine your own breakthrough. Did you enjoy the episode? DM me on instagram and let me know what you thought.…

1
232: How to Make It Easy to Stop Eating — Even When You’re Stressed 19:26

26 days ago19:26

19:26

You’ve tried every trick — distraction, willpower, even “starting fresh tomorrow” — but once that urge hits, it feels like you can’t stop. In this episode, we’re unpacking what really makes binge eating feel so out of control — and why it’s not a lack of discipline. You’ll discover: The surprising reason food feels harder to quit than other habits What your brain’s reward system has to do with cravings (and how to rewire it) Why “trigger foods” aren’t the real issue — and what is How to go from feeling powerless to peaceful around food If stopping mid-binge feels impossible right now, this episode is your turning point. 🎧 Press play and start rewiring your brain — one insight at a time. Did you enjoy the episode? DM me on instagram and let me know what you thought.…

1
231: "The Hidden Brain Loop That Keeps You Overeating—and How to Break It" 16:52

6 weeks ago16:52

16:52

Why does food feel impossible to resist—even when you’re not hungry? If you’ve ever found yourself eating on autopilot, grabbing snacks without thinking, or feeling out of control around your favorite foods… this episode will connect the dots in a way that finally makes sense. You’ll discover: The surprising reason your brain keeps pulling you toward food—even when your body says “I’ve had enough” and what to do about it Why willpower isn’t the problem (and what actually is) A new approach to stop the mental war with food— without cutting out the things you love This isn’t about restriction. It’s about freedom. Hit play to learn how to retrain your brain and finally trust yourself around food again. Did you enjoy the episode? DM me on instagram and let me know what you thought.…

1
230: "What’s Keeping You Stuck (and How to Break Free for Good) — Your Path to Lasting Freedom Starts Here" 19:16

7 weeks ago19:16

19:16

Hey [name], Ever wonder why no matter how hard you try, you keep getting stuck in the same patterns — especially around food and habits? You’re not alone, and it’s not because you lack willpower or motivation. In this episode, I’m revealing the hidden forces that are truly keeping you trapped — and exactly how you can break free for good. You’ll learn: Why the “start over” cycle feels impossible to escape What’s really happening inside your mind that makes change feel so hard A simple, practical shift you can make today that begins to retrain your brain — so lasting change finally sticks If you’re ready to leave frustration behind and step into a lighter, more empowered way of living — this episode is made for you. 🎧 Click here to listen now and take your first step toward freedom. You’ve got this, XRéshanda Did you enjoy the episode? DM me on instagram and let me know what you thought.…

1
229: "Trapped in the Same Cycle? Here’s How to Break Free for Good and Finally Move Forward" 21:49

8 weeks ago21:49

21:49

Why You Really Fall Off Track (And It’s Not a Willpower Problem) You know what to do. So why do you keep falling back into old habits—overeating, breaking promises to yourself, feeling out of control around food? In this episode, we’re unpacking the real reason it happens (and it’s not because you’re lazy, unmotivated, or lacking discipline). If you’ve ever told yourself, “I just need to be stronger,” this conversation will change the way you see your struggles—and show you what actually works when life gets stressful and your healthy intentions go out the window. Press play to discover: The silent trap that keeps you stuck in self-blame Why relying on discipline is setting you up to fail What to focus on instead to make real, lasting changes with food Did you enjoy the episode? DM me on instagram and let me know what you thought.…

1
228: "The Missing Piece That Turns Nutrition Knowledge Into Food Freedom" 16:40

9 weeks ago16:40

16:40

You probably already know what to do… so why does it still feel so hard? You’ve read the books. Watched the YouTube videos. You could practically teach a nutrition course. So why does it still feel impossible to stop overeating? In this episode, we’re diving into the surprising, often-overlooked reason smart, capable women continue to struggle with food—even when they know better. Inside, you’ll discover: Why willpower and information are setting you up for frustration, not success What’s really powering the frustrating cycle of “I’ll start over tomorrow” and how to finally break free The critical missing link that transforms knowing what to do into effortless, lasting change If you’ve ever felt deeply frustrated with yourself for not being able to “just do it,” this episode will bring much-needed relief, empowering clarity, and practical next steps that actually work in your real life. Did you enjoy the episode? DM me on instagram and let me know what you thought.…

1
227: "Discover How to Love the Body You're In—Even as It Changes" 22:08

10 weeks ago22:08

22:08

Can you truly love your body and still want to change it? In this episode, we’re unpacking the tension between self-acceptance and transformation—especially when weight loss, health goals, or body recomposition are on the table. You’ll hear why loving yourself isn’t the same as giving up, how to avoid the trap of all-or-nothing thinking, and what it really means to honor your body through change. Whether you’re just starting your journey or deep in the work, this episode will help you move forward with more kindness, clarity, and confidence. Did you enjoy the episode? DM me on instagram and let me know what you thought.…

1
226: “I Didn’t Expect This in My 40s: How Hormonal Shifts Are Changing My Relationship With Food” 24:30

11 weeks ago24:30

24:30

In this episode, I’m opening up about some unexpected changes I’ve been navigating in my 40s—specifically how hormonal shifts are affecting my body, my emotions, and my relationship with food. This is a more vulnerable share than usual, but if you’re in a season of change or noticing things you didn’t see coming, I hope this conversation helps you feel less alone. Listen now. Did you enjoy the episode? DM me on instagram and let me know what you thought.…

1
225: How to Create The Type of Food Rules That Lead to Freedom & Peace (Not the Binge Cycle) 29:05

12 weeks ago29:05

29:05

If you’ve ever swung from strict food rules to “I’ll just eat whatever I want” —you’re not alone. I’ve been there too. At one point, I let go of all restrictions. No tracking, no rules, just full permission. And while that season helped me heal some of my all-or-nothing thinking, it didn’t leave me feeling my best physically. So in this episode, we’re talking about: 🔹 The food freedom phase no one talks about 🔹 Why eating whatever you want without awareness can backfire 🔹 How to create supportive food rules that help you feel in control without restriction This is about finding a middle ground that actually works for you —so you’re not bouncing between extremes, or feeling like food is running the show. 🎧 Tune in now and learn what structure can look like when it’s built with compassion, not control. Did you enjoy the episode? DM me on instagram and let me know what you thought.…

1
224: Tired of Starting Over? Discover How Systems Make Consistency Automatic 27:35

13 weeks ago27:35

27:35

Ever feel like you’re stuck in a frustrating cycle of starting over with your food and health goals? In this episode, we break down why relying on willpower isn’t your problem—and reveal how building simple, aligned systems is the real secret to lasting consistency. Discover how to set up powerful, invisible structures that quietly support your goals —even on your toughest days—so you can finally create food freedom that lasts. Did you enjoy the episode? DM me on instagram and let me know what you thought.…

Rise and Align With Food

1
223: Why ‘Just Eat What You Want’ Isn’t Working—And What to Do Instead 26:58

14 weeks ago26:58

26:58

You were told to “just eat what you want”… but what if that advice missed a crucial step? If you’ve tried to loosen the rules with food only to feel more out of control, more anxious, and more confused—this episode is for you. We’re digging into the hidden reason why “food freedom” can feel anything but free… and why bouncing between restriction and overeating isn’t just a willpower issue. Tune in to learn: The subtle way self-trust gets eroded (and how to rebuild it) Why you might feel uneasy without control—and what to do about it A new way to think about freedom that actually leads to peace and progress Hit play now and listen. Did you enjoy the episode? DM me on instagram and let me know what you thought.…

Rise and Align With Food

1
222: Reclaim Your Evenings: Break the Cycle of Overeating After a Long Day 26:49

15 weeks ago26:49

26:49

Ever feel like you’re on all day for everyone else— then completely crash the moment you finally get time for yourself? If your evenings look like zoning out with snacks, Netflix, and guilt… you’re not lazy. And it’s definitely not a willpower problem. In this episode, we’re pulling back the curtain on what’s actually driving those nighttime eating habits— and the real reason so many women feel drained, resentful, and stuck in the cycle. You’ll hear: Why your “me time” is backfiring—and how to make it restorative again The hidden cost of always saying yes (even when you don’t mean to) The boundary breakthrough that helps you stop giving from an empty cup. Click play now and listen. Did you enjoy the episode? DM me on instagram and let me know what you thought.…

Rise and Align With Food

1
221: Unlock the Secret Science of Cravings (And Reclaim Control Over Your Choices) 24:11

18 weeks ago24:11

24:11

Are Your Food Cravings Really Yours— Or Have They Been Engineered? You walk past a bakery, and the aroma of fresh cinnamon rolls pulls you in. But what if I told you that craving might not be as natural as you think? In this episode, we’re exposing how the food industry hacks your brain to make you believe you love certain foods—when, in reality, they’ve been manipulating your cravings all along. When you listen you'll discover: 🔥 The shocking truth about scent marketing (it’s more powerful than you realize) 🔥 How food companies design products to keep you hooked—right down to the last bite 🔥 Why your “favorite foods” might not actually be your true favorites at all 🔥 A powerful mindset shift to break free from automatic cravings Once you hear this, you’ll never see food the same way again. 🎧 Listen now ! Did you enjoy the episode? DM me on instagram and let me know what you thought.…

Rise and Align With Food

1
220: How to Break Free from the All-or-Nothing Trap and FINALLY Have Peace with Food 23:30

19 weeks ago23:30

23:30

Are you tired of being trapped in the “all or nothing” cycle, swinging between doing really good with your eating and completely losing control? If you’ve ever started your day with the best intentions—eating “clean,” staying on track—only to find yourself knee-deep in cravings and mounting regret by the evening… this episode is for you. In today’s episode, we’re breaking down: 🔹 The sneaky mindset trap that keeps emotional eating on repeat 🔹 Why trying to eat perfectly sets you up for failure (and what to do instead) 🔹 A powerful shift that helps you enjoy food without the guilt or anxiety Are you ready to finally break free and feel in control around food? Hit play now! Did you enjoy the episode? DM me on instagram and let me know what you thought.…

Rise and Align With Food

1
219: How to Eat What You Love Without Spiraling Into a Binge 22:40

20 weeks ago22:40

22:40

Ever feel like you have control with food… until you don’t? Maybe you eat “perfectly” all day, only to lose control at night. Or you stick to your plan all week, but by the weekend, it all falls apart. No matter how much willpower you use, it never seems to be enough. And the guilt? It’s overwhelming. But what if the problem isn’t lack of willpower? In this episode, I’m breaking down the biggest pitfalls that keep you stuck in the binge-restrict cycle—plus the key shifts that help you finally feel free around food. 🎧 Tune in now to learn: ✔️ The #1 mistake that keeps you in the cycle of losing and regaining control ✔️ Why willpower isn’t the solution (and what actually works) ✔️ The perspective shift that helps you stop feeling guilty after eating If you’re tired of feeling out of control and ready for real food freedom, this episode is for you. 👉 Press play now! Did you enjoy the episode? DM me on instagram and let me know what you thought.…

Rise and Align With Food

1
218: The Secret to Stopping Nighttime Eating—Without Feeling Deprived 27:40

21 weeks ago27:40

27:40

Struggling with nighttime eating? You’re not alone. If you eat healthy all day—chicken breast, veggies, brown rice—but when the sun goes down, it’s like a switch flips, and the cookie monster takes over. Don’t worry. In this episode, we break down why this happens and how to break free—without relying on more willpower or restriction. Learn the hidden reason you lose control, why willpower isn’t the answer, and how to step out of the cycle without feeling deprived. Listen now. Did you enjoy the episode? DM me on instagram and let me know what you thought.…

Rise and Align With Food

1
217: How to Stop the Backlash Effect and Make Change Stick 33:14

22 weeks ago33:14

33:14

Why does change feel so hard—and how can you make it effortless? If you’ve ever tried to force yourself into new habits, only to end up right back where you started (or worse, rebounding hard ), you’re not alone. Most people approach change in a way that’s doomed to fail—because they’re unknowingly working against their own brains. In this episode, I’m sharing: 🔹 The hidden reason willpower never works (and what to do instead) 🔹 The backlash effect—why you swing from “all-in” to “all-out” 🔹 How to create real, lasting change without the struggle If you’re tired of the cycle of push, burnout, and repeat—this episode is for you. 🎧 Hit play now to learn the secret to effortless change! Did you enjoy the episode? DM me on instagram and let me know what you thought.…

Rise and Align With Food

1
216: How to Break the All-or-Nothing Cycle: The Shift That Changes Everything 26:01

23 weeks ago26:01

26:01

Have you ever felt like you're chasing an ideal that always seems just out of reach? You tell yourself that once you hit a certain weight, stick to the perfect plan, or finally "figure it out," everything will click. But instead, you find yourself caught in the same cycles—binge eating, emotional eating, trying to control your way to freedom, only to end up feeling even more stuck. If that sounds familiar, this episode is for you. When you listen you'll discover: The hidden mental blind spots that keep you trapped in the all-or-nothing cycle Why control isn’t the answer (and what actually is) How to break free from the illusion of the “ideal” and finally come back to center Click play now to listen. Did you enjoy the episode? DM me on instagram and let me know what you thought.…

Rise and Align With Food

1
215: Riding the Motivation Waves: How to Make Progress No Matter What 31:59

24 weeks ago31:59

31:59

Motivation comes and goes—but what if you could stay on track with healthy eating and weight loss no matter what? When you listen to today’s episode (and Part 3) of my series on motivation, you’ll discover: . Why motivation works like a wave (and how to ride it to your advantage) What to do when you don’t feel like eating healthy or staying on track How to use low-motivation days to actually move closer to your goals If you’ve ever fallen into the trap of waiting to "feel motivated" before making progress, this episode will change the way you approach weight loss for good. Click play now to listen. Did you enjoy the episode? DM me on instagram and let me know what you thought.…

Rise and Align With Food

1
214: How to Keep Your Momentum Going, Even When You Lose Motivation 37:45

25 weeks ago37:45

37:45

Ever felt like you need more motivation to stay consistent with your eating habits, you’re definitely not alone. It’s one of the biggest struggles for those working to stop binge eating. For years, I thought I had to find motivation or somehow make it last. But what I’ve discovered about motivation might surprise you. When you listen to this podcast episode, you’ll discover: Why motivation isn’t something you can control—but what you can do instead The surfer-inspired strategy that will help you ride waves of motivation when they come Three practical ways to harness motivation so you can take action and stay on track You don’t need to wait for motivation to show up—you just need to know what to do when it does. Did you enjoy the episode? DM me on instagram and let me know what you thought.…

Rise and Align With Food

1
213: How to Stay Driven and Finally Achieve Your 2025 Goals: Part 1 27:01

26 weeks ago27:01

27:01

Okay, now that 2025 is officially underway, the little nagging thoughts about being "behind" or feelings of motivation starting to wane already might be setting in. If so, I got you. In today's episode I'm sharing part one of a two part series on motivation. You'll discover what most get wrong about motivation and what to do instead and how to be ready to take full advantage of motivation so that you can keep going and stay consistent no matter where your motivation levels are in the moment. Listen now. Did you enjoy the episode? DM me on instagram and let me know what you thought.…

Rise and Align With Food

1
212: A Decade of Transformation: What 10 Years of Healing Taught Me About Lasting Change 32:06

28 weeks ago32:06

32:06

Did you enjoy the episode? DM me on instagram and let me know what you thought.

Rise and Align With Food

1
212: 5 Ways to Calm Overwhelm 17:20

30 weeks ago17:20

17:20

If you're a highly sensitive person, chances are you might experience overwhelming emotions and physical exhaustion when you're in intense or over-stimulating situations. In this episode, I'm sharing 5 simple strategies to calm yourself without using food so that you can stay in integrity with your values and feel proud of your choices. Listen now. Did you enjoy the episode? DM me on instagram and let me know what you thought.…

Rise and Align With Food

1
211: How to Go from Cravings to Control and Transform Your Body and Mind 14:30

31 weeks ago14:30

14:30

Tired of fighting food cravings? You're not alone. Maybe you've tried: Using sheer willpower to resist urges Forcing yourself to "be good" with food Following strict food rules that leave you feeling restricted But it hasn't led to lasting change. If that's you, when you listen to today's podcast you'll discover: Why curiosity (not control) is the key to breaking free from cravings and emotional eating How to make healthy eating feel natural instead of forced, so weight loss becomes effortless The missing piece that turns temporary changes into lasting transformation (hint: it's not just about mindset) Click play now and listen. Ready to completely transform your relationship with food and your body? Click here to get on the wait list for Eat With Balance and be first to know when we open the doors. Did you enjoy the episode? DM me on instagram and let me know what you thought.…

Rise and Align With Food

1
210: Unlock Unstoppable Motivation in 2025 with this Powerful One-Word Trick 20:35

32 weeks ago20:35