Flourish

Rachael DeVaux of Rachael's Good Eats on living a healthy and happy life

Claire Siegel — Fri, 14 Apr 2023 17:43:00 -0400

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Rerun: My decade of diets, plus five takeaways

Claire Siegel — Fri, 24 Feb 2023 08:00:00 -0400

Program note: This episode was recorded in 2021.

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Right at the start of the Flourish podcast, Claire shared the history of her decade of dieting, and it's one of our most popular episodes. Turns out struggles with dieting are more common than we'd hope. But this also means that if you are struggling with food and your body, you are not alone. And sharing your story or just hearing someone else's can increase feelings of connection and decrease feelings of shame. In this episode, Claire revisits the personal history that lead her to found Flourish and shares her top five takeaways from her experience.

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Rerun: When your partner doesn't care about health, part two

Claire Siegel — Fri, 17 Feb 2023 14:59:00 -0400

Program note: This episode was recorded in 2022.

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In the 2020 episode of the same name, we gave you practical point-by-point tips for what to do. This time around, we're digging in deeper.

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What to do when your partner DGAF about health (original episode)

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How I’m making healthy habits easy

Claire Siegel — Fri, 10 Feb 2023 17:36:00 -0400

Claire is sharing some practices and products that have been helping her maintain healthy habits.

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New Year Starts Now: Superpower skills

Claire Siegel — Fri, 27 Jan 2023 17:52:00 -0400

Claire is sharing some cognitive and emotional skills that can help you to understand what's at the root of your struggles so you can work to overcome them and generate long-term behavior change.

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New Year Starts Now: Game-changer habits

Claire Siegel — Sat, 21 Jan 2023 19:40:00 -0400

Claire offers some game-changing habits that offer quick wins and instant gratification.

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Rerun: Whatever you do, don't mix up your values and goals

Claire Siegel — Fri, 13 Jan 2023 14:58:00 -0400

Program note: This episode was recorded in 2022.

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Understanding the difference between your values and goals is key to creating a more sustainable approach to achieving your goals and sustaining habits.

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New Year Starts Now: The first 30 days

Claire Siegel — Fri, 06 Jan 2023 16:06:00 -0400

Get a peak inside the first 30 days of Flourish to see if it's a good fit for you or to apply the Flourish approach to your 2023 goal strategy.

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New Year Starts Now: Defining discipline

Claire Siegel — Fri, 30 Dec 2022 09:00:00 -0400

Upgrade your definition of discipline from the rigid and outdated meaning it has traditionally held and replace it with something more sustainable.

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New Year Starts Now: Decisions to make

Claire Siegel — Fri, 23 Dec 2022 09:00:00 -0400

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Holiday mind games

Claire Siegel — Fri, 16 Dec 2022 15:53:00 -0400

Claire is helping your work through some common holiday mind games so you can approach seasonal health choices with intentionality and care.

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I know what to do, I'm just not doing it

Claire Siegel — Fri, 09 Dec 2022 12:59:00 -0400

Go from "I know what to do, I'm just not doing it," to "I'm consistently engaging in healthy habits that align with my values and help me feel my best." with Claire's two-step process used in the Flourish membership.

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Rerun: Building body trust during the holidays

Claire Siegel — Fri, 02 Dec 2022 07:00:00 -0400

Program note: This episode was recorded in 2021.

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During the holiday season, you may feel worried or stressed about maintaining your health habits with all the traveling, holiday dinners, and general routine changes.

In this episode, Claire talks about how you can build a strong foundation for sustaining your health habits during the holidays by cultivating more body trust. She breaks down the concept of interoception, finding satisfaction in your eating experiences, and much more.

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Download the hunger and fullness scale

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Rerun: Boundary setting with Julie Mirliss, LMSW

Claire Siegel — Fri, 25 Nov 2022 07:00:00 -0400

Program note: This episode was recorded in 2021.

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In preparation for the holidays and spending more time with loved ones, we wanted to bring you a conversation about boundaries. How can you protect your mental peace in situations where food and body talk can sometimes take center stage?

In this episode, Claire interviews Flourish mindset coach Julie about what boundaries are, who they're for, and how to set them.

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Holiday weight gain worry

Claire Siegel — Fri, 18 Nov 2022 13:53:00 -0400

With the holiday season upon us, Claire is breaking down an anxiety that several Flourish members have been wrestling with: celebrating the holidays after weight gain.

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Losing weight to earn self-worth

Claire Siegel — Fri, 11 Nov 2022 16:12:00 -0400

Is there more to your desire for weight loss? In this episode, Claire explores a common underlying motivation: an increased sense of self-worth. Listen with an open mind and compassionate curiosity.

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The real deal on set point weight theory

Claire Siegel — Sat, 05 Nov 2022 19:12:00 -0400

Claire defines set point weight theory while being transparent about its flaws. She offers alternative theories and answers the question "So what?" about the theories as a whole. By learning both the physiological and psychological impacts of weight, weight loss, and weight regain, you can approach weight-related conversations with filters for the information you take in.

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Is it bad to want to lose weight?

Claire Siegel — Fri, 28 Oct 2022 13:10:00 -0400

Claire explores the complexities behind the desire for weight loss and offers questions for reflection as you pave a path forward.

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We're back!

Claire Siegel — Tue, 18 Oct 2022 15:00:00 -0400

The Flourish Podcast is back to help you learn to sustain healthy habits and nourish your body so you can Flourish in life.

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What to do when your partner DGAF about health, part 2

Claire Siegel — Fri, 04 Feb 2022 09:57:00 -0400

In the 2020 episode of the same name, we gave you practical point-by-point tips for what to do. This time around, we're digging in deeper.

Links:

View episode transcript
What to do when your partner DGAF about health (original episode)

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Whatever you do, don't mix up your values and goals

Claire Siegel — Thu, 27 Jan 2022 13:10:00 -0400

Understanding the difference between your values and goals is key to creating a more sustainable approach to achieving your goals and sustaining habits.

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The best type of accountability

Claire Siegel — Thu, 13 Jan 2022 16:54:00 -0400

Many people struggle with accountability, and understanding more about how it works provides you with another tool you can use to help you achieve your goals. In this episode, Claire breaks down the different types of accountability and which type research says is the best for making progress on the things that matter to you.

There are two frameworks we discuss: Gretchen Rubin's Four Tendencies framework and the accountability theory framework. Claire also shares the questions you should ask yourself to determine if external accountability will unlock sustainable health habits for you.

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Rerun: Evaluating your relationship to alcohol with Amanda Kuda

Claire Siegel — Thu, 06 Jan 2022 05:00:00 -0400

Program note: In this episode rerun, you'll hear Claire talking about Nutritional Freedom. Since we launched the podcast in 2020, we've undergone a makeover to improve the membership experience. For more, listen to our "And we're back! All the updates!" episode.

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In this episode, Claire sits down with alcohol-free lifestyle expert, Amanda Kuda. Amanda is a mindset and life coach, speaker and author living, working and playing in Austin, TX.

As a coach, Amanda helps ambitious, soul-centered women renegotiate their mindset around drinking so that they can start living the lives they desire and deserve. She teaches a modern approach to personal development, self-actualization, and spiritual enlightenment through the lens of elective sobriety.

Links:

View episode transcript
Amanda's Alcohol-Freedom program
Amanda's Mindful Dating program
Keep up with Amanda on her website and Instagram!

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Rerun: New Year's resolution mistakes

Claire Siegel — Thu, 30 Dec 2021 12:30:00 -0400

—

Studies show that 80% (yes... you read that correctly) of New Year's resolutions fail. Why is this? We know that resolutions are set with good intentions and that we don't set out planning to leave our goals behind.

Just because New Year's resolutions haven’t worked before doesn’t mean we have to give up on setting goals entirely. It just means we need to approach them in a different way. Whether you're crafting your New Year's resolutions or setting goals in general, this podcast episode is for you.

In this episode, Claire shares the common mistakes she's seen women make when setting goals and how to avoid them.

Links:

View episode transcript

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Boundary setting with Julie Mirliss, LMSW

Claire Siegel — Thu, 23 Dec 2021 11:57:00 -0400

In this episode, Claire interviews Flourish mindset coach Julie about what boundaries are, who they're for, and how to set them.

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Flourishing: Tara's story

Claire Siegel — Thu, 16 Dec 2021 05:00:00 -0400

In this episode, Claire interviews a spectacular Flourish alum, Tara, who shares her story around movement, body image, and her relationship with food—and how Flourish fits in to her growth.

If you're struggling with your approach to health or struggling with your body, we hope that through this interview you can really see yourself in our incredible members and know that food and body struggles don't have to be a foregone conclusion for you.

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Health isn't just nutrition and exercise

Claire Siegel — Thu, 09 Dec 2021 15:33:00 -0400

The first thing that comes to mind when you think of health-promoting behaviors may be nutrition and exercise. And while those things matter, there is more to health than nutrition and exercise. In fact, there is more to "health" than an individual's health behaviors.

In this episode, Claire explores the concepts of health and healthism and explains why nutrition is more than food and fitness. Claire also breaks down the Flourish Pillars of Health, a framework for health behaviors we use inside the Flourish membership.

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View episode transcript
Download our Pillars of Health worksheet

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The effects of Zoom on body image

Claire Siegel — Thu, 02 Dec 2021 11:00:00 -0400

With the significant rise in video conferencing that accompanied the COVID-19 pandemic we also saw an increase in the amount of time we spend looking at ourselves on camera.

Maybe you've experienced hours upon hours of watching your facial expressions, feeling weird eating on camera, and maybe having a new source of body image stress. For others, maybe being on Zoom lets you think less about your appearance and the return to in-person is aggravating your body image anxieties. Both of these experiences have been documented in the research.

In this episode, Claire shares research on the effects of Zoom on body image and seven tips to combat the negative effects video calls may be having on you.

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Flourishing: Hayley's story

Claire Siegel — Thu, 25 Nov 2021 07:15:00 -0400

At Flourish our mission is to help women get healthy for good, and our members make the mission. In this episode, Claire interviews an amazing member, Hayley, who shares her story around food, health, and body image, and how Flourish fits in to her growth.

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Building body trust during the holidays

Claire Siegel — Thu, 18 Nov 2021 19:00:00 -0400

During the holiday season, you may feel worried or stressed about maintaining your health habits with all the traveling, holiday dinners, and general routine changes.

Links:

View episode transcript
Download the hunger and fullness scale

Other holiday episodes:

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My decade of diets, plus five takeaways

Claire Siegel — Fri, 12 Nov 2021 11:00:00 -0400

Right at the start of the Flourish podcast, Claire shared the history of her decade of dieting, and it's one of our most popular episodes. Turns out struggles with dieting are more common than we'd hope. But this also means that if you are struggling with food and your body, you are not alone. And sharing your story or just hearing someone else's can increase feelings of connection and decrease feelings of shame. In this episode, Claire revisits the personal history that lead her to found Flourish and shares her top five takeaways from her experience.

Links:

View episode transcript

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Alex Snodgrass of The Defined Dish on cooking, body image, and her relationship with food

Claire Siegel — Thu, 04 Nov 2021 15:00:00 -0400

Alex Snodgrass, New York Times best-selling author of "The Defined Dish," joins Claire to dig into her food philosophy, from how she defines "food freedom," to modeling a positive relationship with food for her daughters, to a peek inside the process of creating her forthcoming cookbook, The Comfortable Kitchen (available now for pre-order), and more.

Links

View episode transcript
Pre-order The Comfortable Kitchen cookbook, available in December
Visit thedefineddish.com
Follow @thedefineddish on Instagram

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Blood sugar mindfulness with Elizabeth Hatley, BSND

Claire Siegel — Sat, 30 Oct 2021 16:00:00 -0400

In this episode, Claire is joined by Flourish nutrition coach and Certified Intuitive Eating Counselor Elizabeth Hatley to discuss the basics of what blood sugar is, how it relates to insulin, insulin resistance, and diabetes, and how much effort we do (or don't) need to devote to managing our blood sugar to feel our best.

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Other people's bodies are not conversation starters.

Claire Siegel — Thu, 21 Oct 2021 14:00:00 -0400

This episode started with a social post. Body image is central to our work in Flourish, and it's been a hot topic in the news with pandemic body changes, the Facebook whistleblower trials, and celebrities speaking out about how others commenting on their bodies is harmful, even if they mean well. Impact is more important than intention. In this episode, Claire talks about what to do when other people comment on your body and what to do instead of commenting on other people's bodies.

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How to stop relying on motivation

Claire Siegel — Fri, 20 Aug 2021 20:00:00 -0400

In this episode, Claire addresses how you can reduce your reliance on motivation so you can engage in the behaviors that serve you, even when you don't want to.

If you haven't already, go back to our podcast episode where Claire explains the six different types of motivation. Once you've gotten a better understanding of how motivation actually works, join us back here to tackle motivation from a different angle.

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Supportive Accountability: A Model for Providing Human Support to Enhance Adherence to eHealth Interventions

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Six types of motivation

Claire Siegel — Thu, 05 Aug 2021 21:00:00 -0400

All too often we hear motivation referred to in a binary way: either you have it or you don't. This binary approach often leaves people waiting around for motivation to kick in before taking action or pursuing their goals.

In this episode, Claire talks about the six different types of motivation as a way to expand your perspective and inspire more action. If motivation is something you find yourself struggling with, this episode is for you!

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Pros and cons of Intuitive Eating

Claire Siegel — Fri, 23 Jul 2021 00:00:00 -0400

According to its creators, Intuitive Eating is a "self-care eating framework, which integrates instinct, emotion, and rational thought." It was developed back in 1995 by two dietitians, Evelyn Tribole and Elyse Resch, and is detailed in their book, Intuitive Eating: A Revolutionary Anti-Diet Approach, which outlines the ten guiding principles of the practice.

While Intuitive Eating has gained a ton of traction over the years, it's worth noting that the practice of simply eating intuitively or just eating is actually our default as human beings—that is until things got a bit screwy (to say the least) with the advent of diets.

We like to think of Intuitive Eating as an unlearning of diet behaviors and a relearning of what it means to eat as humans should.

Sounds simple enough, right? Yes and no, which is why Claire digs into some of the pros and cons of Intuitive Eating in this episode.

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Introducing body neutrality

Claire Siegel — Fri, 16 Jul 2021 03:00:00 -0400

Body positivity is the only way to be nice to your body... right? In this episode, Claire introduces the concept of body neutrality, how it differs from body positivity, and why we focus on body neutrality with our members.

Instagram might tell you that all you have to do to improve your body image is tell yourself that you’re beautiful, but we all know it isn’t that simple. Claire understood the assignment, so she’s arming you with a few actionable strategies to turn negative body image thoughts into kinder, more compassionate statements about your body.

Links:

View episode transcript
Riley’s article on the Camille Styles blog

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Wait, should you be "should-ing" on yourself?

Claire Siegel — Sun, 04 Jul 2021 13:00:00 -0400

Girl, stop should-ing all over yourself...

When Claire first heard this catchy phrase, it really resonated with her. Giving yourself the permission to stop living your life in service other peoples' opinions? Yes, please!

Except...what about those "shoulds" that come from your own internal wisdom? When living in alignment with your values and pursuing a flourishing life, these types of "shoulds" are inevitably going to come up.

In this episode, Claire explores the difference between external and internal "shoulds" while giving you a framework for determining whether or not you should be shoud-ing on yourself.

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Post-pandemic body anxiety

Claire Siegel — Thu, 24 Jun 2021 12:15:00 -0400

The pandemic has touched so much of our lives, including our body image. While the stay-at-home orders may have provided a welcomed break from body talk and anxiety for some women, body image issues have been ongoing and worsening for others.

In either case, as more “post-pandemic firsts” begin to pop up—weddings, beach vacations, family reunions—body image anxiety is creeping up for many women as well. Maybe you’ve experienced body changes. Maybe you feel disconnected from your body. In this episode, Claire validates the experience of post-pandemic body image anxiety and offers actionable strategies for moving forward.

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And we're back! All the updates.

Claire Siegel — Thu, 24 Jun 2021 12:00:00 -0400

In this episode, Claire talks about where she's been personally and professionally, our rebrand, and how the name "Flourish" perfectly reflects what we do and how our members grow.

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Is it ok to change your goals?

Claire Siegel — Thu, 11 Feb 2021 13:00:00 -0400

We're a few days into February, which means we've officially entered the Goal Graveyard.

How many times have you gone from crushing your New Year's resolutions daily to a Super Bowl party or Valentine's Day dinner that marked the beginning of the end for your healthy habit goals?

If you listened to our episode on New Year's resolution mistakes, you know how much we value sustainable goal setting. But what happens when life throws us a curveball or our goals are no longer serving us?

In today's episode, Claire helps us evaluate our original goals and shares her approach to changing them when necessary.

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Program note: Hey, glad you’re enjoying the podcast! In this episode, you might hear Claire talking about Nutritional Freedom and Foundations. Since we launched the podcast in 2020, we've undergone a makeover to improve the membership experience. For more, listen to our "And we're back! All the updates!" episode.

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Evaluating your relationship to alcohol with Amanda Kuda

Claire Siegel — Fri, 29 Jan 2021 03:00:00 -0400

In this episode, Claire sits down with alcohol-free lifestyle expert, Amanda Kuda. Amanda is a mindset and life coach, speaker and author living, working and playing in Austin, TX.

Links:

View episode transcript
Amanda's Mindful Dating program
Amanda's Alcohol-Freedom program
Keep up with Amanda on her website and Instagram!

—

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Non-diet black and white thinking

Claire Siegel — Thu, 21 Jan 2021 14:00:00 -0400

We've all heard the saying before: "The world isn't black and white." But for most of us, seeing the world in gray isn't as easy at it seems.

In this episode, Claire defines black and white thinking and explores why we tend to want to mold the world into these boxes. This explorations helps to understand why the black and white nature of diets feels so tempting. Once we've understood how diets use this frame of thinking, she helps us to recognize these tendencies in our approach to non-dieting and how to avoid them.

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The urge to diet

Claire Siegel — Sun, 17 Jan 2021 02:00:00 -0400

If your social media feed looks anything like ours, you're probably seeing loads of diet ads. This isn't unusual, especially in January. Diet culture is everywhere and it can be tempting to fall back into old dieting patterns.

In this episode, Claire explores the urge to diet and what to do with it. She asks challenging questions to help us approach this feeling with judgement-free curiosity. This process can help us to create intentional and thoughtful decisions around dieting while honoring our past experiences.

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The dos and don'ts of meal prep

Claire Siegel — Thu, 07 Jan 2021 13:00:00 -0400

Meal prepping is one of the most common New Year's resolutions we see members strive for. But while the intentions behind meal prep may be positive, it is not a second nature habit. Meal prep might feel overwhelming, too time consuming, or you may just get sick of eating the same boring meal everyday.

At Flourish, we believe in the power of meal prep. We believe it can help nourish one's body in a way that serves them and can actually be enjoyable. In this episode, Claire shares her dos and don'ts for meal prep so you can approach this habit in an exciting and sustainable way.

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New Year's resolution mistakes

Claire Siegel — Fri, 01 Jan 2021 00:00:00 -0400

Studies show that 80% (yes...you read that correctly) of New Year's resolutions fail. Why is this? We know that resolutions are set with good intentions and that we don't set out planning to leave our goals behind.

Just because New Years Resolutions haven’t worked before doesn’t mean we have to give up on setting goals entirely. It just means we need to approach them in a different way. Whether you're crafting your New Year's resolutions or setting goals in general, this podcast episode is for you.

In this episode, Claire shares the common mistakes she's seen women make when setting goals and how to avoid them.

Links:

View episode transcript

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How to be nice to yourself when your body changes

Claire Siegel — Wed, 23 Dec 2020 21:00:00 -0400

The past nine months have been no joke. COVID-19 has caused global trauma, prolonged stress, and new ways of life. While the internet may be flooded with "Quarantine-15" jokes, we know that deep down body changes can make us feel a variety of emotions, least of all humor. If you're struggling with your own body changing, we're here to tell you that you are not alone.

In this episode, Claire explores the root cause of why so many of us are experiencing body changes during the pandemic. She challenges us to question how our response to these changes affects our well-being and helps us find ways to show ourselves kindness no matter the changes our bodies experience.

Links:

Connect with Danielle Locklear's social media and website

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Dealing with family diet talk

Claire Siegel — Thu, 17 Dec 2020 19:00:00 -0400

Whether you’re dabbling in or fully committed to ditching diets, conversations about dieting can be uncomfortable and overwhelming. During the holiday season and with the new year quickly approaching, the topic of dieting seems unavoidable. Whether your Aunt Sharron is talking about starting Keto on January 1 or your mother-in-law is trying to rally a group to do a January Whole30 with her, we’ve got you covered.

In this episode, Claire gets to the root of why diet talk is so prevalent. She also shares a few actionable ways to deal with unwanted diet talk during the holidays, all while protecting your own journey and peace.

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Functional, personalized exercise with Dr. Emily Kiberd

Claire Siegel — Thu, 03 Dec 2020 12:00:00 -0400

In this episode, Claire interviews Dr. Emily Kiberd as they discuss Hashimoto's disease and functional, personalized exercise.

Dr. Emily Kiberd is a NYC based chiropractor, strength enthusiast, and mama to Baby Brooklyn and Elvis. After her own struggles with an under-active thyroid, she developed Thyroid Strong, a strength program that helps women with Hashimoto’s workout without burning out.

Links:

Dr. Emily Kiberd's website
The Muscle Medicine podcast with Dr. Emily Kiberd
Dr. Emily Kiberd's contribution to Vogue

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How to not freak out about the holidays

Claire Siegel — Thu, 19 Nov 2020 12:00:00 -0400

The holiday season is just around the corner, and though it may feel very different for a lot of us this year, the potential stress and anxiety that this season can bring up likely remains. You may feel anxiety about social gatherings in general or about seeing certain family members who historically use the holidays as an opportunity to make comments about your body and appearance. You might be nervous about eating the big meals, the special family foods, and all the yummy desserts... and then the resulting feelings of wanting to "work off" all that food in the new year.

In this episode, Claire explores how to be intentional about navigating food and body image challenges at upcoming holiday gatherings. Whether you are planning responses to your mother-in-law (or insert any other loved one here) or working on honoring your hunger and fullness cues at holiday meals, planning ahead can help ease the anxiety going into this busy season.

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Body of Work: Jill McNutt

Claire Siegel — Wed, 18 Nov 2020 21:00:00 -0400

In this episode, Claire interviews Jill McNutt, a professional aerialist with a background in dance. As an aerialist and dancer, Jill is no stranger to the unrealistic beauty standards placed on performers. After years of following strict food rules, she came to Flourish and has since found a new sense of self.

When she's not hanging out upside down or traveling around the U.S. performing, you can find her studying, as she is going back to school to become a registered dietitian. Jill believes that the world would shine a little brighter if we all showed up as our true, imperfect selves and hopes to inspire others to do just that.

Links:

Follow Jill on Instagram @jillbeanyhealth

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Signs you should hire a coach

Claire Siegel — Thu, 12 Nov 2020 12:00:00 -0400

Do you feel like you know what to do but you're not doing it? Do you feel overwhelmed with all the nutrition information out there? Or are you confused about where to begin? These may be signs you need a nutrition coach.

In this episode, Claire discusses some signs you may need some extra support meeting your nutrition and health goals. Hiring a coach can help you reach your own specific goals as well as help you break through barriers you've faced on your solo journey.

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A tale of two women

Claire Siegel — Thu, 05 Nov 2020 12:00:00 -0400

This episode is inspired by our Flourish members. One of the things we love most about Flourish is the community we've created here. And while this community of women has so many things in common, each member is, of course, an individual.

In this episode, Claire discusses how every woman has her own story, needs, and goals and how important it is to consider these unique factors when coaching. She describes two different women and the intersections between their histories to show how nuanced nutrition and mindset coaching really is.

We know that nutrition can sometimes feel complicated and overwhelming, which is why we feel it is so important to have a coach that can understand you in ways that a general meal plan, an app, or a book just can't.

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Food guilt

Claire Siegel — Thu, 29 Oct 2020 11:00:00 -0400

Ah, food guilt... the totally unnecessary, unhelpful emotion that plagues so many of us. Maybe you ate something that wasn't perfectly "clean" or you had more food than your friend and food guilt follows. Food guilt manifests and affects all of us differently.

In this episode, Claire explores the why behind food guilt and offers tips on how to embrace a truly drama-free relationship with food. She explains how to step back when you're experiencing intense feelings of guilt and shame to make food choices from your wise mind—the part of you that balances logic and emotion.

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Clean eating: Helpful or harmful?

Claire Siegel — Thu, 22 Oct 2020 11:00:00 -0400

Clean eating is a way of eating that emerged in 2007 and peaked in popularity around 2014, trending alongside the paleo diet. It is often defined as “cutting out processed foods and opting for whole grains, lean meats, fruits, and vegetables.” Sounds healthy, right?

In this episode, Claire breaks down the “Clean Eating Diet” and discusses the potential downsides—in our bodies and relationships—that can emerge when pursuing this way of eating. While this pursuit can appear to be a balanced approach on the surface, this trend may not be as health-promoting as we tend to believe.

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Body of Work: Riley Blanks

Claire Siegel — Thu, 15 Oct 2020 15:00:00 -0400

In the first installment of our Body of Work series, Claire interviews Riley Blanks. Riley Blanks is a multimedia storyteller, socially conscious artist, and the creator of Woke Beauty—a photography movement and self-actualization tool that celebrates the inherent resilience of women everywhere.

Although Riley has lived in fifteen cities and six countries throughout her lifetime, she is now based in Austin, Texas. She currently spends her time running Woke Beauty, working with brands she believes in and shooting Manifest—a photography series exploring her biracial identity and its relation to earthly elements, as a reflection of what it takes to undo injustices toward women of color in America (read Riley's full bio).

Links:

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Announcing: Body of Work

Claire Siegel — Thu, 08 Oct 2020 15:00:00 -0400

We are excited to introduce a new series on the Flourish podcast: Body of Work. Body of Work highlights the ways in which we relate to our physical selves and how that shapes our entire life experience. In this series, you will hear interviews with women from many different backgrounds—some may be similar and others may be different from your own. Our hope is that you will feel seen, heard, understood, and not alone listening and relating to the varied experiences of these incredible women.

We hope you enjoy this series! If there's someone you'd like to hear on Body of Work, please send us an email: hello@weflourish.com

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Consistent nutrition and food freedom

Claire Siegel — Thu, 01 Oct 2020 11:00:00 -0400

This episode was inspired by a question that Claire received recently. An Instagram follower messaged her and asked, "What is the difference between consistent nutrition and food freedom?"

In this episode, Claire breaks down these two ideas: eating to support your health (aka consistent nutrition) and eating in a shame-free, “no strings attached” way (aka food freedom). These two approaches are often thought as opposites, but they actually have great synergy. Finding the balance in these approaches—eating consistently and practicing food freedom—can lead to physical health benefits and can have the added benefit of mental and emotional benefits too!

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Last Supper Syndrome and how to avoid it

Claire Siegel — Thu, 24 Sep 2020 11:00:00 -0400

Let's talk Last Supper Syndrome. Chances are, you haven't heard about the term, but in all likelihood you've experienced the phenomenon. Last Supper Syndrome is a very common but counterproductive approach to the proverbial "last supper"—the meal(s) we indulge in leading up to a period of restriction.

This happens so often to so many people that it's often joked about and deemed as acceptable or normal, but just because something is normal or common doesn't mean it's right. In this episode, Claire shares mindset shifts you can make around Last Supper Syndrome to help you avoid engaging in this behavior when the urge creeps in.

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What to do if you eat your feelings

Claire Siegel — Thu, 17 Sep 2020 11:00:00 -0400

In this episode, Claire touches on a topic that brings many women to Flourish—emotional eating. Typically this takes the form of trying to eat your way out of negative emotions like stress, anxiety, and overwhelm. Emotional eating is a touchy subject for some, but nothing we can't begin to understand.

Claire covers what to do if you eat your feelings, gives an example of a past member's journey with emotional eating, and shares what foods are emotional for her. We hope this episode empowers you to take the drama out of food and make it enjoyable again.

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Creating structure for your healthy habits

Claire Siegel — Thu, 10 Sep 2020 11:00:00 -0400

Are you looking for more structure in your life, your health, and your daily routines? In this episode, Claire introduces "supportive structure" and how to incorporate it at the intersection of self-care, self-discipline, and self-compassion.

Claire also discusses "unsupportive structure" and what that looks like in everyday life. Chances are you've been given a meal plan from a trainer, push up challenge from Pinterest, or a calorie goal from an app, which often leads to you sacrificing your mental, emotional, or social health to prioritize your physical health.

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What I've learned from diets

Claire Siegel — Thu, 03 Sep 2020 11:00:00 -0400

You know by now that here at Flourish we're not the biggest fans of diets, but we've learned so much about ourselves through them. Claire breaks down why dieting isn’t just about what you’re eating or how much, why you don’t need to be on a specific diet to be engaging in either diet mentality or diet behaviors, and how she learned that the most sustainable way to eat is guided by her own intuition and internal compass, not external rules.

Freeing yourself from diets opens up so much space for you to experience life to the fullest. In this episode, Claire shares what she's learned after a decade of dieting so that you can begin your own journey to flourishing.

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Consistency sabotage

Claire Siegel — Thu, 27 Aug 2020 11:00:00 -0400

Have you ever thought: "If I could only be more consistent?" Girl, you're not alone. In this episode, Claire discusses the ways in which we unintentionally sabotage ourselves when it comes to creating consistency in the healthy habits we desire.

Maybe you're attempting to be consistent in something that is inherently unsustainable, maybe you’ve got a perfectionistic idea of consistency, or maybe you don’t believe you actually can be consistent. Whatever it may be, we're encouraging you to set yourself free of those unrealistic expectations rooted in past behaviors and patterns and take a different approach to consistency.

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Why dieting sucks for your metabolism

Claire Siegel — Thu, 20 Aug 2020 11:00:00 -0400

Take a moment to think back on your diet history. What was the first diet you went on? How old were you? Why did you go on it in the first place? What results did you get? Did they last? How has your diet history progressed from there?

You’ll commonly hear weight management boiled down to a simple balancing act: calories in versus calories out. In this episode, Claire explains why it’s so much more nuanced than that. While it’s not total BS—within reason and without underlying issues or imbalances, weight is gained in a caloric surplus and lost in a caloric deficit—it is a drastic oversimplification.

The thing is, you deserve to feel comfortable and confident in your body. You deserve vibrant health that fuels the life you desire. And while diets position themselves as the quick fix to get you there, your body knows better.

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Your body and your job, plus a story.

Claire Siegel — Thu, 13 Aug 2020 11:00:00 -0400

If we were to wave a magic wand and solve all of your body image woes, how much time and energy would be freed up for you? And what would you do with all of it?

In this episode, Claire discusses the positive side effects that can come from creating a more sustainable, less time-intensive approach to nutrition. Whether that’s starting to date for the first time in years, starting a family, paying off debt, getting involved in social justice issues, or growing in their careers (the area in which we see the most progress in our members).

You'll also hear a story from Claire about a time that her body image and her work collided in a very real way.

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The problem with body positivity

Claire Siegel — Thu, 06 Aug 2020 11:00:00 -0400

In a world where women are taught and conditioned to hate their bodies, deciding to love yourself is a really radical idea. In this episode, Claire discusses the body positivity movement and the problems that arise for the people based on their interpretation of the movement or even the simple idea of being “body positive.”

Body positivity may, at face value, feel inaccessible if you aren’t in a place where you currently accept, like, love, or feel neutral about your body. We explore the concepts of body acceptance, body neutrality, and what we think of as a foundational baseline: body respect.

Pursuing body positivity isn’t the only way to feel better about your body. The way I see it, you deserve to feel at home in your body. And you get to define what that means for you. You get to decide what you want to feel about your body. But putting that wall up and thinking, “That’s not for me,” likely isn’t going to help you move forward.

Links:

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Three components of body image and how to improve yours

Claire Siegel — Thu, 30 Jul 2020 11:00:00 -0400

Body image is one of our favorite subjects to talk about in Flourish. After all, you probably wouldn’t care as much about food and nutrition if it weren’t for how it affected your body, weight, or body image, right?

But if you think about it… body image isn’t just about the way you look. Even when you look your thinnest and “fittest,” your body image can still be negative because of the way you think and feel about how you look. Maybe your body image has fluctuated based on a number of factors that had nothing to do with how your body looked. That’s because there are multiple components of body image.

In today’s episode, Claire explores the three components of body image and what you can do to improve across all three.

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What to do when your partner DGAF about health

Claire Siegel — Thu, 23 Jul 2020 11:00:00 -0400

You may follow the podcast because you’re interested in creating a more consistent, sustainable approach to your nutrition and health. We love helping you do that at Flourish becasue we know how much better, more energized, and more confident you feel from that place of vibrant health.

And one of the best ways to create more consistency is to understand what gets in the way.

We hear it all the time: “My partner doesn’t like to eat healthy!" or “My partner just doesn’t care about health!” If that’s you, you’re in the right place. But Claire's perspective may not be what you expect.

In this episode, Claire shares what to do if your partner just does not care about healthy habits the same way you do.

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Staying sane in the season of the summer bod

Claire Siegel — Thu, 16 Jul 2020 11:00:00 -0400

If your pool days or beach trips are filled with bikini anxiety more than any other feeling, this episode is for you.

From childhood all the way through college, Claire hated the summer. Summer camp? Pool parties? Swim team? Tubing down the river? They all involved getting into a bathing suit, which brought on a very specific version of dread. These days, if Claire's in a bikini, she's likely enjoying the feeling of sun and wind her my body, not getting wrapped up in swirling negative body image thoughts.

In this episode, Claire shares some tips and mantras so you can enjoy this season, no matter what you’re wearing.

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Freeing your future from past failures

Claire Siegel — Thu, 09 Jul 2020 11:00:00 -0400

Chances are, you’re letting your past define your future in some way if you’ve ever said or thought something like, “I’ve always been like that,” or “I’ve never been able to do that.”

Most of us do this. We define our future based on our past. It’s a form of expressing a limiting belief that we say is “being honest” or “just being realistic.”

And this works, as long as you want to continue to think, feel, and do everything you’ve always thought, felt, and done. But if you want to change these things and change your results, well… You’re going to have to learn to separate your vision of your future from what you’ve experienced in the past.

In this episode, Claire will teach you how to begin to let go of self-limiting beliefs and create more freedom in your future.

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The myth of the comfort zone

Claire Siegel — Thu, 02 Jul 2020 11:00:00 -0400

Your comfort zone isn’t inherently a bad place. In its truest sense, your comfort zone serves a purpose. It’s a physical space or, often, a set of tendencies or patterns that cause you to feel at peace and free from stress. But we've heard all too many women refer to a “comfort zone” in which they feel anything but comfortable.

This episode is all about the myth of the comfort zone and how that simple misuse of language may be keeping you stuck. Instead of letting the fear of leaving your “comfort zone” get in the way of progress, you can learn to grow forward even while holding fear in your body.

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You can't hate yourself healthy

Claire Siegel — Thu, 25 Jun 2020 11:00:00 -0400

You probably want to be kinder to yourself and have better body image and more compassionate self-talk. But maybe there's this voice in your head that's telling you that you won't "get" to do that until you're healthy. Or, perhaps, to put it more honestly, thin.

It'd be one thing if that approach worked, but it just doesn't. At least in the long-term.

In this episode, Claire shares her journey of trying to hate herself to a point of thinness and "health" and how it totally backfired. The hope is that Claire can save you some wasted time and energy while encouraging you to practice self-love and self-respect exactly as you are today.

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The GI Joe fallacy, food, and you

Claire Siegel — Thu, 18 Jun 2020 11:00:00 -0400

This episode is a must-listen if you've ever said or thought, "I know what to do, but I'm just not doing it," regarding food, nutrition, or health. That's because knowing what to do doesn't always translate to actually doing it.

In this episode, Claire explores the GI Joe fallacy and how it relates to reaching your nutrition and health goals.

Links:

What scientific idea is ready for retirement?

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Are you a sugar addict?

Claire Siegel — Thu, 11 Jun 2020 13:00:00 -0400

This episode is all about the labels that we have for ourselves around food like "sugar addict," "food addict," or "emotional eater." Claire explores the validity of these labels in the research and how they may or may not be serving you in your journey to a better relationship with food.

Links:

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Clarity, commitment, and accountability.

Claire Siegel — Mon, 08 Jun 2020 15:00:00 -0400

Claire here. I recorded this episode on Sunday, June 7, 2020 as we are reeling from the deaths of Ahmaud Arbery, George Floyd, Breonna Taylor, Tony McDade and many other Black men and women who have died as a direct result of racism and racist policies in our country.

This podcast is intended to provide clarity, commitment, and accountability for the actions that Flourish (previously Nutritional Freedom) as a business and I (Claire) as a person will take to be in the practice of anti-racism. Our intention is to create a safe space for all women to get healthy for good, and we are committed to doing the work to follow through on that promise.

If you have feedback, suggestions, concerns, or just want to discuss, feel free to send me a message on Instagram.

Links:

Follow Jessica Wilson, MS, RD on Instagram
Follow Alishia McCullough, LPC, MS, LCMHCA, NCC
Tending to Racial Trauma During Crisis with Melody Li, LMFT & Sam Lee, LPC
Spiritual Activism 101 with Rachel Ricketts
Follow Rachel Ricketts on Instagram
How to Be an Anti-Racist by Ibram X. Kendi
Listen to Ibram on Unlocking Us
Show Up & Serve, a workshop for White coaches with Trudi Lebron
Follow Trudi Lebron on Instagram
For additional resources and references, visit: http://antiracismforbeginners.com/

Two thoughts that are keeping you stuck

Claire Siegel — Thu, 28 May 2020 09:00:00 -0400

In this episode, Claire hones in on two super common thoughts that seem innocent enough but could very well be holding you back in a major way.

Tune in and ask yourself:

"What thoughts am I having?"
"Are these thoughts serving me?"
"If they're not, what thoughts could I be having instead?"

P.S. If you haven't explored our episode on "managing your mind" yet, it's a great supplement to this episode.

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Managing your mind

Claire Siegel — Thu, 21 May 2020 11:00:00 -0400

Does your mouth ever start to water when you start thinking about one of your favorite foods? Ever felt your heart race when you think back to an embarrassing moment? This is the importance of managing your mindset through practicing thought awareness. Your thoughts have a direct impact on your actions, which have an impact on your results.

Managing your mindset is more than just giving yourself a pep talk, keeping a positive mindset, or always being happy. In this episode, you'll learn what mindset management is really all about and how to put it into your daily practice.

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Simple strategies to stay healthy at home

Claire Siegel — Thu, 14 May 2020 10:00:00 -0400

In this episode, we're applying simple strategies to help you create sustainable, healthy habits while doing just about everything from home. If you haven't yet, explore your work from home personality type in our previous episode for additional context.

Remember, this episode provides the education and inspiration you need to then act on what you've learned. Without action, nothing changes.

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What's your work from home style?

Claire Siegel — Thu, 07 May 2020 05:00:00 -0400

Are you a Focused Femme or more of a Multitasking Maven?

In this episode, Claire walks you through the four work from home personality styles that we've discovered through our corporate wellness work and within the membership community. Claire reviews each style's strengths and opportunities for improvement.

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What about weight?

Claire Siegel — Thu, 30 Apr 2020 10:00:00 -0400

Isabel Garza, RDN, LD, joins Claire again on the podcast to continue their conversation about the Flourish approach to health. In this episode, they tackle the topic that brings most people to diets in the first place—weight loss.

In this episode they discuss the neutrality of weight, what body autonomy really means, weight loss as an outcome, and powerful questions you can ask yourself to continue moving forward on your journey to flourishing.

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Skip these four common goal setting mistakes and set ones that stick

Claire Siegel — Thu, 30 Apr 2020 10:00:00 -0400

We’ve been covering some pretty high level concepts so far on the podcast, but today’s episode is much more tactical. Before we get into it, go ahead and download the values discovery and goal setting worksheet that goes along with it.

If you’re here, you probably want more out of life. More health. More confidence. A bigger and better life overall. If that’s you, then you’re an active participant in your own life, and we love that about you.

But you also probably recognize that the way that you’ve set goals in the past hasn’t been fruitful as you find yourself recycling the same goals every year… usually in January. And so by the time April, May, or June rolls around, you’re not even thinking about the goals you set at the new year.

In this episode, we cover the four most common goal-setting mistakes. And, of course, we teach you our goal-setting process to overcome these missteps.

Links:

Full Focus planner
Component meal prep guide (coming soon!)

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Dieting and not dieting

Claire Siegel — Thu, 30 Apr 2020 09:45:00 -0400

In this episode, Claire is joined by one of her favorite people—Isabel Garza, RDN, LD. They cover the signs and symptoms of sneakier forms of dieting, how to use not-dieting as a health-promoting tool, common pitfalls and misconceptions along the path to becoming a health-forward non-dieter, and powerful questions for you to explore to move forward on your own value-driven path towards health.

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My decade of diets and how I quit for good

Claire Siegel — Thu, 30 Apr 2020 09:30:00 -0400

One of the regular group calls we do in the Flourish membership is a “share your story” call. It’s powerful stuff.

If you’re living with food or body image struggles, you may feel like you’re on your own. Like you’re the only one who’s ever felt crazy around food, or that you must have the most negative self-talk when it comes to your body. And that feeling of alone-ness can bring up so much shame.

What Claire has learned from Brené Brown (a PhD researcher of all things courage, vulnerability, empathy, and shame) is that shame can’t survive empathy. So, on that call, as our members open up and share their stories out loud, they are met with a flood of empathy. And this allows them to leave their shame behind as they progress through this incredible journey to flourishing.

We hope this episode gives you a taste of that experience. While we’re not chatting over coffee trading war stories, you may hear some of your experience in Claire's, and we hope that helps you feel seen, heard, understood, and held.

And we also hope that through Claire's journey to flourishing and the confidence that ensues, you recognize that there is a way out. That none of what you’re struggling with right now is a foregone conclusion. There’s life on the other side of dieting.

In this episode, Claire gets very personal and shares her journey through a decade of diets and the four big lessons she learned along the way.

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Welcome to the Flourish podcast

Claire Siegel — Fri, 03 Apr 2020 23:00:00 -0400

Join Claire Siegel, CEO of Flourish and registered dietitian, as she shares practical perspectives on health and wellness that you can use today to change your life. The Flourish podcast will be a mix of solo episodes, interviews, and community conversations that encourage you to think about your approach to your health in more nuanced and gentle ways. Available wherever you get your podcasts.

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