Episodes

  • EP 237: Do I Still Have Bad Body Image Days? (The Honest Truth) + My 8 Step Bad Body Image Toolkit

    EP 237: Do I Still Have Bad Body Image Days? (The Honest Truth) + My 8 Step Bad Body Image Toolkit
    Sep 5 2025
    What does recovery actually look like years later? Do bad body image days ever completely disappear? In this vulnerable episode, Lindsey pulls back the curtain on her life after eating disorder recovery and shares exactly what she does when difficult body image moments show up - because yes, they still do sometimes. If you've ever wondered what to expect from recovery or you're struggling with perfectionism around your healing journey, this episode will give you hope and practical tools you can use today. Today's Truth: Recovery doesn't mean perfection - it means having the tools to navigate difficult moments with love instead of war. Key Topics Covered: 🌟 The reality check: Do bad body image days ever completely stop? 🌟 Why having difficult moments doesn't mean you're "not recovered enough" 🌟 The difference between struggling in active eating disorder vs. recovery 🌟 8 practical tools for navigating bad body image days 🌟 How thoughts about your body directly impact how you feel in your body Lindsey's 8-Step Bad Body Image Day Toolkit: ✨ Give Yourself Grace Upon Grace Permission to feel without judgmentTalk to yourself like your best friendRemember: recovery isn't about never struggling ✨ Throw on Comfy, Baggy Clothes Remove physical discomfort that amplifies emotional discomfortFocus on how you feel, not how clothes fitThis isn't hiding - it's self-care ✨ Get to the Root: What Am I Trying to Control? Ask: "What's really going on here?"Often body image struggles are about something else entirelyAddress the actual issue, not just the symptom ✨ Resist Mirror-Checking Temptation Avoid body-checking and analyzingBody-checking always makes things worseRedirect energy toward things that serve you ✨ Honor Yourself with Mindful Eating Eat normally despite difficult feelingsChoose nourishing foods that taste goodDon't punish your body for emotional discomfort ✨ Notice Exercise Compulsions and Pause Ask: "Am I moving from love or punishment?"Choose gentle movement over intense workoutsIt's okay to rest when you're struggling ✨ No Social Media Scrolling Stay off platforms that trigger comparisonProtect your mental space fiercelyChoose books, friends, or creative activities instead ✨ Ask "How Do I Want to Feel?" Shift from "How do I look?" to "How do I want to feel?"Focus on strength, comfort, connection, gratitudeResearch shows this actually changes body image in real-time Key Takeaways: 💝 Recovery isn't about never struggling - it's about struggling with love instead of war 💝 Bad days don't mean bad weeks or months - you have tools now 💝 Your humanity doesn't disqualify your recovery - difficult moments are normal 💝 Progress over perfection, always - you're exactly where you need to be 💝 You can do hard things - including sitting with uncomfortable feelings Research Highlight: Studies show that when we focus on how we want to feel in our bodies rather than how we think we look, it directly impacts our actual body image experience. Our thoughts about our bodies influence how we experience being in our bodies - which means we have more power than we realize! Ready for Community Support? Join The Recovery Collective! Finally, a recovery community that gets it. If this episode resonated with you, you're exactly who The Recovery Collective was created for. This is where women in all phases of eating disorder recovery come together every other week to normalize the messy parts of healing, celebrate victories, and support each other with practical tools and genuine understanding. What You Get: Bi-weekly 60-minute group coaching calls via ZoomSafe, judgment-free space with 10-15 women maximumReal-time support for your current recovery challengesCommunity of women who understand what it's like to navigate recovery in real lifeCoaching insights that help you move forward with practical strategies Special Founding Member Pricing: First 10 members: $47/month for 6 months (over 50% off!)Regular membership: $97/monthLess than $1.50/day for bi-weekly coaching and community support Imagine having a safe space where you could share that you're having a difficult body image day and receive understanding, practical support, and gentle reminders of your worth instead of judgment. Recovery is possible right now, and it's so much more beautiful when we do it together. Ready to sign up? www.herbestself.co/recoverycollective Ready for Support? 📧 Email Lindsey: info@lindseynichol.com 🌐 Apply for Recovery Coaching: www.herbestself.co 💕 Join the Community: www.herbestselfsociety.com Limited spots available for fall coaching - only 2 slots remaining Connect with Lindsey: 🌟 Website: www.herbestself.co 🌟 Instagram: @thelindseynichol 🌟 Client Application: HBS Co. Recovery Coaching - Client Application - Google Forms Love this episode? Here's how you can support the show: 💕 Share it with a woman who might need to hear this message 💕 Leave a review on Apple Podcasts -...
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    18 mins
  • EP 236: 7 Books Every Woman in Recovery Needs on Her Nightstand + Your Personal Invite to The Recovery Collective Support Group💕

    EP 236: 7 Books Every Woman in Recovery Needs on Her Nightstand + Your Personal Invite to The Recovery Collective Support Group💕
    Sep 2 2025
    Are you tired of self-help books that sound good but don't create real change in your recovery journey? In this episode, Lindsey shares 7 current book recommendations that she's actively using with clients and in her own healing - books that will meet you right where you are and support your next brave step toward freedom. Whether you're just beginning to question your relationship with food and your body, or you're years into recovery and ready for that next level of freedom, there's something here for you. Today's Truth: You deserve resources that support your healing, and recovery is possible right now....but sometimes you just need an extra boost of belief! Books Featured in This Episode: 📚 "Feed Yourself" by Leslie Schilling Perfect for healing your relationship with food from the inside outTeaches intuitive eating and food freedom beyond diet culture 📚 "You're Not Enough (And That's Okay)" by Allie Stuckey Challenges toxic positivity and "be your own everything" mentalityOffers permission to need support in your recovery journey 📚 "Goodbye Perfect" by Homaira Kabir Essential reading for recovering people-pleasers and perfectionistsSubtitle: "How to Stop Pleasing, Proving, and Pushing for Others and Live for Yourself" 📚 "Already Enough: A Path to Self-Acceptance" by Lisa Olivera Medicine for anyone struggling with self-worth in recoveryFocuses on genuine self-acceptance, not fake confidence 📚 "Don't Believe Everything You Think" by Joseph Nguyen Game-changer for dealing with loud eating disorder thoughtsTeaches you that you are not your thoughts and don't have to believe them all 📚 "A Crown That Lasts: You Are Not Your Label" by Demi Tebow Powerful reminder that you are more than your eating disorder or diagnosisPerfect for finding identity beyond your struggles 📚 "The Gifts of Imperfection" by Brené Brown Life-changing research on shame, vulnerability, and wholehearted livingEssential for anyone who's used perfectionism as armor Key Takeaways: ✨ Recovery is possible right now - You don't have to wait until you're "ready enough" ✨ You are not your eating disorder - Your thoughts and diagnosis don't define your worth ✨ Progress over perfection - Healing isn't linear, and that's completely normal ✨ You can do hard things - And you don't have to do them alone ✨ Your journey is unique - What works for others might look different for you, and that's okay Exciting News: The Recovery Collective is Launching October 2025! Finally, a recovery community that gets it. The Recovery Collective is where women in all phases of eating disorder recovery come together bi-weekly to share wins, navigate challenges, and build lasting freedom in a safe, supportive community. What You Get: Bi-weekly 60-minute group coaching calls via ZoomSafe, judgment-free space with 10-15 women maximumReal-time support for your current recovery challengesOptional check-in prompts and VIP offersCoaching insights that help you move forward, not backward Special Founding Member Pricing: First 10 members: $47/month (over 50% off!)Regular membership: $97/monthLess than $1.50/day for bi-weekly coaching and community support Recovery isn't a destination - it's a journey best taken together. www.herbestself.co/recoverycollective Connect with Lindsey: 🌟 Website: www.herbestself.co 🌟 Instagram: @thelindseynichol 🌟 Client Application: HBS Co. Recovery Coaching - Client Application - Google Forms Love this episode? Here's how you can support the show: 💕 Share it with a woman who might need to hear this message 💕 Leave a review on Apple Podcasts - it helps other women find the show 💕 Screenshot and tag @thelindseynichol if you're reading any of these books! Remember, beautiful: Your worth is not measured by how perfectly you do recovery. Healing isn't linear, progress over perfection always, and you are exactly where you need to be right now. Her Best Self with Lindsey Nichol is a podcast for women in eating disorder recovery who are ready to break free from perfectionism, people-pleasing, and diet culture to live authentically and wholeheartedly. *While I am a certified health coach, anorexia survivor & eating disorder recovery coach, I do not intend the use of this message to serve as medical advice. Please refer to the disclaimer here in the show & be sure to contact a licensed clinical provider if you are struggling with an eating disorder.
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    18 mins
  • EP 235.5: The 3 Core Beliefs That Are Secretly Fueling Your Eating Disorder + What to Do Next to Change the Way You Think

    EP 235.5: The 3 Core Beliefs That Are Secretly Fueling Your Eating Disorder + What to Do Next to Change the Way You Think
    Aug 29 2025
    Core beliefs are the fundamental, deeply held beliefs we develop in early childhood that shape how we see ourselves, others, and the world around us. In this eye-opening episode, Lindsey breaks down how eating disorders stem from and reinforce negative core beliefs that can take years to heal from. Learn about the three types of core beliefs that are secretly feeding your disordered eating patterns and discover how to identify and transform these beliefs to break free from the cycle keeping you stuck. Key Takeaways Core beliefs are fundamental truths you've made into idols that need to be challengedEating disorders stem from and reinforce negative core beliefs developed in childhoodThere are 3 types of core beliefs: how you see yourself, others, and the worldYou are becoming someone you've never been before - be patient with that process"You either quit or keep going - they both hurt. Choose your hurt wisely." The 3 Types of Core Beliefs Type 1: How You See Yourself What It Includes: Self-worth and personal valueSelf-competence, skills, and abilitiesSelf-identity - who you are at your coreBeliefs shaped by caretakers, feedback, and criticisms over your lifetime How It Feeds EDs: "I'm not good enough" leads to perfectionism, restriction, and rigidityFalse identity created by the eating disorder becomes your truthTying worth and value to performance instead of inherent value How to Change It: Build self-compassion through recovery inspirationEmbrace your identity as "daughter of the most high, warrior, queen"Recognize the voice in your head is a false narrativeUnderstand you don't have to earn, restrict, or compensate for nourishment Type 2: How You View Other People What It Includes: Trustworthiness and reliability of othersBeliefs about goodwill and kindness in peoplePrejudices and stereotypesSafety mechanisms developed from rejection or inconsistent caregiving How It Feeds EDs: "If I can just be perfect, I'll have less rejection"Using food and exercise to control how others perceive you"If I gain weight, will my husband/boyfriend still want me?" How to Change It: Stop comparing yourself to other peopleUnderstand most people don't actually care about your recovery journeySet boundaries with people who aren't in your cornerAccept support from those who truly want what's best for you Type 3: Your Perception of the World What It Includes: Beliefs about safety vs. danger in your environmentAbundance vs. scarcity mindsetBeliefs about available resources and opportunitiesLevel of control you have over your life and world events How It Feeds EDs: "The world is unsafe, so I must perform to prove my value"Searching for control and stability through food/body managementFear-based restriction during uncertain times How to Change It: Challenge wellness culture and societal body image messagesCreate personal meaning and purpose beyond the disorder"Stay away from processed bodies rather than processed foods" How Core Beliefs Create ED Cycles The Connection: Core beliefs affect your motivations, goals, life choices, and desires for freedomNegative self-perception breeds perfectionism and restrictionFear of others' judgment results in using food and exercise for controlWorldview of unsafety heightens need to prove value through performance Powerful Quotes from This Episode "You are becoming someone you've never met before - and that's what I want you to take with you today.""What other people think of you is not your business.""No one truly cares what you are doing in your recovery outside of those closest to you.""You either quit or you get to keep going, and they both hurt. Choose your hurt wisely.""We have to stop living and breeding a culture where our daughters feel wrong for being in their own body." The Core Belief Transformation Process Step 1: Identification Recognize which of the 3 types of core beliefs are impacting your EDIdentify the "fundamental truths" you've made into idolsUnderstand these beliefs reinforce unhealthy coping mechanisms Step 2: Challenge Question beliefs about yourself, others, and the worldRecognize many beliefs aren't even yours - they were inheritedChallenge wellness culture and societal messages Step 3: Rebuild Build self-compassion and embrace your true identitySet boundaries and stop caring about bystanders' opinionsCreate meaning and purpose beyond the disorder Warning Signs Your Core Beliefs Are Feeding Your ED Tying your worth to your performance or appearanceBelieving you must be perfect to avoid rejectionUsing food/exercise to control how others see youFeeling unsafe in the world and needing control through restrictionBelieving you're "not good enough" or "unlovable" The Recovery Mindset Shifts From: "I'm not good enough" To: "I am a warrior becoming someone I've never been before" From: "I must be perfect to be loved" To: "I am worthy of love exactly as I am" From: "The world is unsafe" To: "I can create meaning and purpose beyond my fears" Journal Prompts for Core Belief ...
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    17 mins
  • EP 235: Feel the Fear & DO IT Anyway, Get Support Anyway! ~ Why Recovery Anxiety Is Your Green Light to Freedom

    EP 235: Feel the Fear & DO IT Anyway, Get Support Anyway! ~ Why Recovery Anxiety Is Your Green Light to Freedom
    Aug 26 2025
    What if the fear you feel about getting help for your eating disorder isn't a warning to stay away - but actually your internal compass pointing toward freedom? In this powerful episode, Lindsey shares wisdom from her 7-year-old son who said, "When I feel those flutters in my tummy, I just know I'm about to do something really brave." If you're feeling afraid to ask for help, scared to gain weight, or terrified of actually getting better, this tough-love episode will show you why those butterflies are your invitation to do the bravest thing you've ever done. Key Takeaways Fear isn't a stop sign - it's a compass pointing toward your breakthroughIf you could recover on your own, you already would haveThose flutters aren't warning you away from help - they're pointing you toward itYou don't feel brave first and then act brave - you act brave while feeling scaredReady is a feeling that comes AFTER you take action, not before Main Topics Covered The 7-Year-Old's Wisdom Lindsey's son facing his first day of second grade without his big brother"When I feel those flutters in my tummy, I just know I'm about to do something really brave"How children understand fear differently than adultsKids feel scared and do the thing anyway - adults build cases for why they should wait The Real Fears Keeping You Prisoner Fear of asking for help (admitting you can't do this alone)Fear of gaining weight (worth tied to a number on the scale)Fear of actually getting better (losing your eating disorder identity)Fear of investing in yourself (what if you spend money and don't change?) The Lie You've Been Believing About Fear If something feels scary, it must be wrong for youHeart racing when thinking about help = "not the right time"Anxiety about meal plans = "body not ready"Terror about recovery = "maybe not meant for me"Truth: Fear means it matters, it's important, you're about to grow Why Recovery Feels More Terrifying Than Staying Sick The "Safety" Illusion: Staying sick feels familiar = brain labels as "safe"Recovery feels unknown = brain labels as "dangerous" Reality Check - How "Safe" Is: Spending every moment thinking about foodMissing life because you're afraid of restaurantsMeasuring worth by what you ate yesterdayLiving in constant body anxietyIsolating because eating around others feels impossible What Bravery Looks Like in Recovery Admitting you need help when you want to prove independenceFollowing someone's guidance who has been there and recovered when ED voice screams it's too muchGaining weight when diet culture says smaller is betterInvesting money in recovery when you've never felt worth itShowing up to therapy and being honest instead of pretending you're fine The Wisdom Gap: Children vs. Adults Children: Feel scared → Do the thing anyway Adults: Feel scared → Analyze, overthink, research, wait Adult Excuses: "I'm not ready yet""I need to think about this more""I should try on my own one more time""What if it doesn't work?""I can't afford it right now" Fear as Your GPS System Sick feeling about calling a coach = "This way to freedom"Anxiety about meals = "This way to healing"Terror about recovering = compass pointing toward the life you've been dreaming about Powerful Quotes from This Episode "Fear isn't a stop sign. Fear is a compass pointing you toward your breakthrough.""If you could recover on your own, you already would have.""Fear doesn't mean it's wrong. Fear means it matters.""Those flutters aren't telling you to run from recovery - they're telling you you're about to do something incredibly brave.""You don't feel brave first and then do brave things. You do brave things while feeling scared." The Cost of Playing It Safe Questions to Consider: How's playing it safe working out for you?How's trying to manage this ED on your own been going?How's waiting until you feel "ready" been serving your recovery? The Reality: Everything you're afraid of losing by being brave, you'll replace with something infinitely betterPlaying it safe = staying in a familiar prisonTaking action despite fear = walking toward freedom What Going All In Actually Means Not perfection, but: Being willing to be imperfect in the direction of healingReaching out for professional help despite vulnerabilityFollowing meal plans despite ED resistanceGaining weight despite diet culture programmingInvesting in yourself despite never feeling worth itShowing up to therapy even when you want to cancel The Decision Point Two Choices: Let fear drive your bus (stay stuck in eating disorder)Feel the fear and drive anyway (choose recovery despite butterflies) The Truth: Butterflies aren't telling you to turn aroundThey're telling you you're at the edge of your comfort zoneAll growth happens outside your comfort zone Signs This Episode Is For You You feel afraid to ask for help with your eating disorderYou're waiting to feel "ready" before taking actionYou've been trying to recover on your own without successThe thought of gaining weight ...
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    21 mins
  • EP 234.5: How Are You Really? The Question That Breaks Through Eating Disorder Denial + Why Your Brain Believes the Lies⛓️‍💥

    EP 234.5: How Are You Really? The Question That Breaks Through Eating Disorder Denial + Why Your Brain Believes the Lies⛓️‍💥
    Aug 22 2025
    "I'm fine." "I don't have a problem." "Everyone else is overreacting." Sound familiar? If people around you are expressing concern about your relationship with food but you genuinely feel okay, this episode is essential listening. Recovery coach Lindsey Nichol gets raw about the difference between denial and anosognosia—and why your malnourished brain might literally be unable to recognize the problem. She shares her own story of feeling "on top of the world" while struggling with anorexia, and introduces one powerful question that can break through the fog of eating disorder denial. This episode is for you if: Others say you have a problem but you feel fineYou're questioning whether you're "sick enough"You feel like you just have more willpower than othersYou're confused about whether your eating patterns are normalYou've been told you need help but don't understand why What You'll Discover ✨ The difference between denial and anosognosia (and why it matters for your recovery) ✨ Why malnourishment literally impairs your ability to recognize disordered eating patterns ✨ Lindsey's personal story: How she felt superior and in control while her body was failing ✨ The science behind eating disorder awareness and brain function ✨ One crucial question that can shatter the illusion and start your healing journey ✨ How to tell if your eating patterns are actually normal or adopted behaviors Understanding Eating Disorder Denial Anosognosia vs. Denial Anosognosia: "Without knowledge" - physiological brain damage that creates complete unawareness of the problem. You literally cannot perceive your disordered behaviors. Denial: Knowing you have a problem but refusing to address it. Using defense mechanisms to avoid facing the truth. Signs Your Brain Might Be Lying to You Feeling "on top of the world" while restricting foodSuperiority complex about your "willpower"Believing everyone else is jealous or crazyWearing restrictive eating like a "badge of honor"Feeling energized despite severe calorie restrictionComplete confusion when others express concern Lindsey's Personal Story "When I was struggling with anorexia, I felt like I was on top of the world. I had this superiority complex, like everyone else was just jealous that they didn't have the willpower that I had. The more I restricted, the more satisfaction I achieved and the more in control I felt." The One Question That Changes Everything "How are you? No, but how are you REALLY?" Why This Question Works Challenges automatic "I'm fine" responsesForces honest self-assessmentBreaks through subconscious denialReveals underlying unsureness and hesitancy How to Use This Question Sit with yourself honestly - don't give the surface-level answerChallenge your patterns - are these behaviors you've always had or recently adopted?Listen to trusted voices - if people you love are concerned, investigate whyAssess your daily reality - survival mode isn't the same as thriving Red Flags to Consider 🚩 Constantly telling yourself you don't need to eat 🚩 Never feeling hungry (when you used to) 🚩 Bargaining and finding ways to restrict 🚩 Terror of weight gain controlling decisions 🚩 Rigid food rules that feel like "identity" 🚩 Behaviors that started as dieting but intensified Powerful Moments from This Episode "That voice is not you. With a healthy brain, you can assume positive intent from your internal voice. When you have a malnourished brain, it's important to challenge your mind with every tiny little thing." "You can't change something you can't name. You can't change patterns and behaviors that you can't accept are patterns and behaviors." "You are not a failure for getting help and support. The only way you fail is if you quit." Your Next Steps If You Recognize Yourself in This Episode: Answer the question honestly: How are you really?Look at your patterns: Are these normal behaviors or adopted restrictions?Listen to loved ones: If trusted people are concerned, investigate their perspectiveSeek professional support: You don't have to figure this out alone Ready for Support? 📧 Email Lindsey: info@lindseynichol.com 🌐 Apply for Recovery Coaching: www.herbestself.co 💕 Join the Community: www.herbestselfsociety.com Limited spots available for fall coaching - only 2 slots remaining Key Takeaways 💡 Malnourishment literally impairs your ability to recognize eating disorder symptoms 💡 "I'm fine" often masks underlying confusion and unsureness 💡 Eating disorders progress gradually - you didn't wake up sick overnight 💡 Trusted voices matter - if loved ones are concerned, listen 💡 Awareness is the first step - you can't change what you won't acknowledge If this episode helped you recognize patterns you hadn't seen before, please leave a 5-star rating and review. Your support helps more women break through denial and find the help they deserve.
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    18 mins
  • EP 234: Recovering from Disordered Eating Can Feel Impossible ~ 3 Steps to Start Living While Healing Your Relationship with Food

    EP 234: Recovering from Disordered Eating Can Feel Impossible ~ 3 Steps to Start Living While Healing Your Relationship with Food
    Aug 19 2025
    Feeling stuck in the "waiting room" of recovery? You're not alone. If you've been telling yourself you'll start living your life "when you're better," this episode is for you. Recovery coach Lindsey Nichol gets real about why your eating disorder wants you to wait—and why you don't have to. In this intimate 10-minute conversation, she shares three concrete steps you can take today to start pursuing your dreams, even in the messy middle of healing your relationship with food. This episode is for you if: You've put dreams on hold until you're "recovered enough"Recovery feels like two steps forward, four steps backYou're tired of life passing you by while you struggle in secretYou need hope that recovery is possible, even when it feels impossible What You'll Discover ✨ Why waiting for "perfect recovery" is just another way your eating disorder controls your life ✨ The mindset shift from "waiting to recover" to "living your recovery" ✨ Real client story: How one woman realized she was using recovery as an excuse to stay small ✨ 3 immediate steps you can take today to start making life happen instead of waiting for it ✨ Permission to pursue your purpose even when healing isn't linear The 3 Steps to Start Living While Healing Step 1: Name One Dream You've Put on Hold Get honest about one thing you've been telling yourself you'll do "when you're better." Don't judge it—just name it. Step 2: Take the Smallest Possible Step Not the perfect step, not the biggest step—the smallest step. The eating disorder wants all-or-nothing; recovery is built on tiny, consistent actions. Step 3: Remind Yourself: "I Am Living My Recovery" Shift from waiting to live until recovery is complete to understanding that living IS part of your recovery. Powerful Moments from This Episode "Your eating disorder wants you to wait. It wants you to believe that you need to be 'fixed' before you're worthy of pursuing your dreams." "Life doesn't pause while you figure out your relationship with food. Your dreams don't go on hold. Your purpose doesn't wait." "You don't have to wait until those hard days are gone to start living. You don't have to have it all figured out to take up space in this world." "Your eating disorder is not your whole story. It's not even the most interesting part of your story." Client Spotlight Hear from one of Lindsey's current clients who had a breakthrough realization: "I keep thinking I need to wait until I'm 'recovered enough' to apply for that role, to book that trip with my friends. But I'm realizing that waiting for perfect recovery is just another way the eating disorder is controlling my life." Key Takeaways 💫 Recovery isn't linear—and that's okay. Four steps forward, two steps back is still progress. 💫 Living your life IS part of recovery, not something you do after recovery. 💫 You're allowed to want things, dream, and take up space even in the middle of healing. 💫 Struggling doesn't mean you're doing recovery wrong—it means you're human and doing something brave. 💫 Your life is happening right now, not when you're thinner or "better." Your Reflection Prompt "What is one dream I've put on hold, and what's the smallest step I can take toward it today—not when I'm 'recovered enough,' but right now?" Take Action Today Ready to stop waiting and start living? Here's how to connect: 📧 Email Lindsey: info@lindseynichol.com 🌐 Apply for Recovery Coaching: HBS Co. Recovery Coaching - Client Application - Google Forms 💕 Get Support: www.herbestself.co & FB: www.herbestselfsociety.com If this episode gave you hope or helped you take that first small step, please leave a 5-star rating and review. Your support helps more women discover that they don't have to wait for permission to start living. *While I am a certified health coach, anorexia survivor & eating disorder recovery coach, I do not intend the use of this message to serve as medical advice. Please refer to the disclaimer here in the show & be sure to contact a licensed clinical provider if you are struggling with an eating disorder.
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    13 mins
  • EP 233.5: From Exercise Addiction & Gym Obsession to Healthy Movement ~ The 5 Step Recovery Framework That Works **Must Listen Fav!**

    EP 233.5: From Exercise Addiction & Gym Obsession to Healthy Movement ~ The 5 Step Recovery Framework That Works **Must Listen Fav!**
    Aug 15 2025
    Struggling with exercise addiction? You're not alone. If you're working out every single day, feeling intense guilt when you miss a session, or using exercise to compensate for food intake, this episode is your roadmap to freedom. Recovery coach Lindsey Nichol, who overcame her own compulsive exercise patterns (working out twice daily at her worst), shares the exact 5-step framework that helped her and countless clients break free from exercise addiction and develop a healthy relationship with movement. This episode is essential if you: Exercise daily without rest daysFeel anxiety or panic when you can't work outAlter vacations or skip social events for workoutsRestrict food on days you exercise lessUse fitness to "earn" your mealsExperience guilt when missing planned workouts What You'll Learn About Exercise Addiction Recovery ✅ The Hidden Connection between eating disorders and compulsive exercise patterns ✅ Lindsey's Recovery Story: From cardio queen doing 2-hour daily sessions to finding movement freedom ✅ Real Client Success: How one woman reduced her routine from 7 days/week (1 hour 45 minutes daily) to just 3 days (30 minutes each) ✅ The Science Behind Exercise Addiction and why it's so common in eating disorder recovery ✅ 5 Proven Steps to Overcome Exercise Addiction (detailed action plan included) The 5-Step Framework to Healthy Movement Step 1: Assess Your Current Exercise Routine Document frequency, duration, and intensityTrack emotional responses to missed workoutsIdentify compulsive exercise patternsRecognize anxiety triggers around rest days Step 2: Master the Power of Permission Grant yourself permission to restChallenge exercise-related guiltReframe rest as essential for recoveryPractice self-compassion during routine changes Step 3: Visualize Your Future Recovered Self Imagine life beyond daily workoutsConsider enjoyable movement alternativesIdentify non-exercise activities you're missingQuestion whether current exercise brings joy or obligation Step 4: Set Small, Tangible Goals Start with 5-minute workout reductionsReplace one workout with restful activitiesSchedule rest days in advancePlan alternative self-care activities Step 5: Embrace Progress Over Perfection Expect setbacks as part of recoveryPractice self-forgiveness for "slip-ups"Recognize growth in small changesChallenge diet culture messaging about exercise Powerful Recovery Insights "Rest is required in recovery—it's non-negotiable." "We don't even realize we're doing this to our body because we get so trapped in the cycle." "I didn't start working out two times a day overnight. It was the disorder that came on over time." "If you're listening to me and you're on the treadmill, get off of it." Client Transformation Spotlight Hear from Sabina, Lindsey's client who worked together for over a year to overcome people-pleasing, perfectionism, and exercise compulsion. Her powerful testimony demonstrates that recovery from exercise addiction is possible with proper support and guidance. Sabina's words: "Lindsey gave me feedback on how to reframe with positive intent rather than staying stuck in negativity... Since working with Lindsey, a new concept of myself is emerging, one free from deprivation and restraint." Exercise Addiction Warning Signs Physical Signs: Working out despite injury or illnessExercising multiple times dailyInability to take rest daysFatigue from overtraining Emotional Signs: Anxiety when missing workoutsGuilt after rest daysExercise-based self-worthSocial isolation for workout time Behavioral Signs: Rigid exercise schedulesCompensatory exercise after eatingVacation planning around gym accessPrioritizing workouts over relationships Recovery Resources & Next Steps Ready to Break Free from Exercise Addiction? 📧 Email Lindsey: info@lindseynichol.com 🌐 Apply for Recovery Coaching: www.herbestself.co 👥 Join the Community: www.herbestselfsociety.com Your Permission Slip for Today: Choose one workout to skip this week. Use that time for: Coffee with a friendJournaling or meditationReading a bookSimply resting without guilt Key Takeaways for Exercise Addiction Recovery Exercise addiction is common in eating disorder recovery due to learned restriction patternsCold turkey approach may be necessary for some individualsGradual reduction works for others - find your approachRest days are essential for physical and mental recoveryProfessional support accelerates the healing process If this episode expanded your vision of what's possible, please share it with someone who needs to make peace with exercise. Your support helps more women discover the abundant life waiting beyond their eating disorder. *While I am a certified health coach, anorexia survivor & eating disorder recovery coach, I do not intend the use of this message to serve as medical advice. Please refer to the disclaimer here in the show & be sure to contact a licensed clinical provider if you are struggling with an eating disorder.
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    16 mins
  • EP 233: Be The Boss of Your Thoughts! The Triple Threat Tool ~ A 3-Step Framework to Stop Disordered Thoughts from Controlling Your Day

    EP 233: Be The Boss of Your Thoughts! The Triple Threat Tool ~ A 3-Step Framework to Stop Disordered Thoughts from Controlling Your Day
    Aug 12 2025
    Tired of being held hostage by thoughts like "When can I eat next?" or "I need to work this off"? In this game-changing episode, Lindsey introduces her signature Triple Threat Tool that stops ED thoughts from spiraling and puts YOU back in control of your mind. Learn the exact 3-step framework to go from being controlled by eating disorder thoughts to being completely in control of your recovery. Key Takeaways You can't fight what you don't acknowledge, and you can't change what you don't challengeYour ED thoughts aren't actually YOUR thoughts - they're learned responsesThe Triple Threat Tool threatens the lies, the spiral, and the ED's power over your choicesYou're allowed to have the thought - but you don't have to believe it or act on itDeciding your comeback in advance stops spirals before they start The Triple Threat Tool Breakdown Step 1: NAME IT - Who's Really Talking Here? Purpose: Identify whether this is your ED voice or your authentic voice How to Do It: Give your ED voice an actual name (Restriction Rachel, Control Freak Carla, Body Critic Betty)Separate the ED voice from who you really areRecognize these aren't YOUR thoughts - they're learned responses from diet culture Example: ED Thought: "I shouldn't eat this cookie"Name It: "That's Restriction Rachel trying to control my food choices" Step 2: TAME IT - Take Your Power Back Purpose: Acknowledge the thought without giving it power How to Do It: Refuse to let the ED voice drive the busThank the voice but decline to take ordersSet boundaries with your ED thoughts like you would with a demanding person Example: Tame It: "Thanks for sharing, Restriction Rachel, but I'm not taking orders from you today"Lindsey's Example: "Rachel, you've been fired. I'm in charge of my nourishment now" Step 3: FRAME IT - Create Your New Truth Purpose: Replace ED lies with recovery-aligned thoughts How to Do It: Create thoughts that feel true and move you toward recoveryNot fake positive affirmations - authentic recovery truthsChoose thoughts that serve your healing journey Example: Frame It: "My body needs consistent fuel throughout the day, and this cookie is part of my recovery" Real-Life Triple Threat Examples Food Thought Scenario: ED Thought: "I need to work out extra today because I ate something different last night" Name It: "That's Control Freak Carla"Tame It: "Carla, exercise isn't punishment for eating"Frame It: "I move my body because it feels good, not to earn or burn off food" Body Image Scenario: ED Thought: "I look disgusting in this dress" Name It: "That's Body Critic Betty"Tame It: "Betty, your harsh comments aren't welcome here"Frame It: "My body deserves to be treated with respect, and I choose clothes that make me feel comfortable" ED Voice vs. Authentic Voice Guide Your ED Voice: Is harsh, critical, and demandingUses words like "should," "can't," "need to," "have to"Makes you feel anxious, guilty, or ashamedWants you to be smaller, eat less, control more Your Authentic Voice: Is kind, curious, and flexibleUses words like "I choose," "I want," "I deserve"Makes you feel peaceful, empowered, or hopefulWants you to be nourished, rested, and free Common ED Thoughts to Practice With Food Thoughts: "When can I eat next?""What am I allowed to eat?""How can I avoid eating?""I need to work this off""I shouldn't eat this" Body Image Thoughts: "I look huge in this outfit""If I eat that, I'll gain weight""I'm bigger than everyone else""People are judging my body""I'm disgusting" Powerful Quotes from This Episode "You can't fight what you don't acknowledge, and you can't change what you don't challenge.""Your eating disorder thoughts aren't actually YOUR thoughts.""You're allowed to have the thought. There's no judgment in having an ED thought pop up.""You are not your thoughts. You are the thinker of your thoughts.""Your ED voice is loud, but your authentic voice is stronger." When to Use the Triple Threat Tool In front of the mirror when body image thoughts attackAt meal times when food anxiety kicks inThe moment any ED thought enters your mind - don't wait for it to spiralDuring social eating situationsWhen getting dressed or shopping for clothesBefore, during, and after exercise This Week's Homework Give your ED voice a name (make it specific to your struggles)Identify your 3 most common ED thoughtsWrite out your Triple Threat response for each onePractice your comebacks - decide in advance what you'll sayUse the tool immediately when any ED thought pops up Lindsey's Personal Example Situation: Standing in front of closet, choosing what to wear ED Thought: "You can't wear that dress, you look huge, everyone will notice how much weight you've gained"Name It: "That's Gina trying to make me hide my body"Tame It: "Gina, you don't get to dictate my wardrobe choices anymore"Frame It: "I'm choosing clothes that make me feel comfortable and confident in my recovery"Result: Wore the dress, had an amazing day, realized Gina's opinion had nothing to do with ...
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    18 mins