Break the Rules (Annie Ellis)
Explore every episode of Break the Rules
| Pub. Date | Title | Duration | |
|---|---|---|---|
| 18 Apr 2024 | 7. Why you need to stop ignoring your relationship with food in menopause | 00:24:52 | |
Having a positive relationship with food is a non-negotiable for sustainable fat loss and reaching a place where you feel at peace around food, free from yo-yo dieting and able to live your life without constantly thinking or worrying about food and your body... I'm giving the low down on what relationship with food is, how to know if yours needs work and what that actually looks like for you in menopause! Enjoying the pod? Don't forget to leave a rating or a review, hit follow so you don't miss an episode or share it with a friend you know it will help! | |||
| 19 Sep 2024 | 21. Should you just avoid your trigger foods? | 00:20:47 | |
What happens when you avoid food? When you follow that advice you saw online about completely cutting out sugar to conquer cravings? When you eat "clean" or "healthy" until you've lost the weight? We're getting clear on that in this episode... - Why food avoidance feels like the easiest route but it's actually keeping you stuck - The exact advice not to follow for weight loss or feeling in control around "treat" foods - What approach you actually need to take to support lifelong fat loss and feeling confident around ALL foods | |||
| 27 Sep 2024 | 22. What happens when you diet into Christmas? | 00:14:37 | |
Do you worry about food or your weight over Christmas? Feel like you either have to lose weight or be super "on it" in the lead up as a way to "control the damage" or simply write yourself and your goals off altogether until January every year? In this episode, I'm diving deep on a trend I see in the diet industry that's adding more stress to your eating in December, as well as what not to do if you want to enjoy food guilt free and not have to worry about your weight the entire time! Enjoying the pod? Don't forget to leave a rating or a review, hit follow so you don't miss an episode or share it with a friend you know it will help! | |||
| 20 Mar 2024 | 2. Your NEW approach to self-sabotage | 00:18:19 | |
Chances are if you're working towards a fat loss goal, you're looking to improve your relationship with food, overeating or emotional eating or simply trying to work towards any new habits, you've experienced self-sabotage... You aren't doing the things you KNOW you need to to get you closer towards your goals, you feel like it's a battle to take action that supports you or you feel like you repeatedly break promises with yourself Sound familiar? I've GOT you! In today's episode we're taking a peek into my 3 step approach to help you overcome self-sabotage for good this time - because my guess is those diets, meal plans or telling yourself you need more willpower aren't cutting it for you long-term! P.S. If you're enjoying this podcast, drop a rating on whichever platform you're listening from so it reaches more women wanting to break free from rules and restriction in menopause | |||
| 02 May 2024 | 9. You don't need a permission slip, but here's one anyway | 00:03:56 | |
Struggle to rest? To ask for support when you're struggling? To allow yourself to feel "bad" or "negative" emotions? That was me for so many years, but I thank myself today that I did that work on my relationship with myself and my body after waking up completely floored... So just a brief reminder you might not know you needed from me today! Enjoying the pod? Don't forget to leave a rating or a review, hit follow so you don't miss an episode or share it with a friend you know it will help! | |||
| 28 Dec 2024 | 32. Your next steps if you 'overindulged' this Christmas | 00:13:41 | |
Panicking about your eating over the festive period? Feeling bad for all the chocolate or food you had? Feeling an urgency to "get back on it" or restrict in January? Then this episode is for you! Here's what to do if you can't keep the negative self talk at bay around food and your body after Christmas and your next steps to enter 2025 without sacrificing your relationship with food or setting yourself up for yo-yo dieting Enjoying the pod? Share it with someone who you know would benefit! And if you're ready for high touch support through coaching, tap the link below to apply... | |||
| 07 Feb 2025 | 37. Stop ignoring Your Body's Story... | 00:15:53 | |
Always feeling like you're either on a diet or things have fallen apart with everything? Feel reliant on rigid control of your eating or strict diet rules to see or sustain weight loss? Struggling to escape from the constant thoughts around what you "should" be eating, that you don't have enough self-control, or that you'll never feel comfortable in your body? In this episode I'm highlighting exactly why this is and what you need to focus on to get to a place with your weight and your eating that you not only sustain, but you TRUST yourself to sustain for life without sacrificing your mental headspace or walking a tightrope with your eating... And if you're ready to ditch the endless dieting and self-doubt and build the trust to sustain your healthiest weight for life free from food noise and restriction through a compassion-led 1:1 coaching experience that rewrites your Body’s Story...here are all the details👇🏻 | |||
| 07 Nov 2024 | 25. Stop focusing on calories in v calories out | 00:13:16 | |
If you want to end the yo-yo dieting cycle for good, and support your goals and your health without thinking about food constantly, there's more to it than calories in versus calories out... So if you've done the calorie tracking, you've done the step targets, but either you keep finding yourself going round in circles with your fat loss or you worry if you're going to need to be logging into an app and checking your apple watch every day for the rest of time in order to maintain your results, I've got you covered today! Enjoying the pod? Share with someone you know will benefit and hit follow so you never miss an episode! | |||
| 04 Apr 2024 | 5. The key to your cravings in menopause | 00:23:44 | |
It's time to tackle menopause cravings the non diet-culture way...enough of the hacks, tricks, restriction and endless battle with yourself around these foods that keep leaving you out of control around the chocolate, the bread, the salty snacks, ridden with guilt and convinced you'll never feel normal around food! Here's the key to supporting your cravings in a way that lasts, so you can support your goals, your health and how you FEEL in menopause without the constant yo-yo or damaging your relationship with food If you're enjoying the pod, don't forget to leave a rating or a review, hit follow so you don't miss an episode or share it with a friend you know it will help! | |||
| 17 Jan 2025 | 34. When everyone is talking about what diet they're on... | 00:17:50 | |
If you're struggling with comparison because everyone is talking about the new diet they're on. If you're feeling pulled in every direction and starting to question what's right for you. If you don't want to get dragged into another restrictive diet you know will only end in overeating and rebounding, this is the episode for you! I'm breaking down the biggest mistake you're making with comparison, the truth behind creating a calorie deficit and how to navigate those moments at work when everyone around you is cutting out carbs... Send this to someone you know needs it and don't forget to follow the podcast so you don't miss an episode! | |||
| 28 Nov 2024 | 28. Why you can't skip work on your body image | 00:17:34 | |
Do you feel like you're constantly battling your body, your weight or your food choices? Do scale weight fluctuations send you into a spiral? Constantly picking yourself and your body apart or feeling self-conscious when you're in different social settings? There's a key piece of the puzzle you're missing - and it's not got anything to do with what you're eating or your willpower In this episode, I'm breaking down why you can’t skip the body image work if you want to achieve sustainable fat loss, end overeating cycles and feel truly confident in your skin and where to start with that NOW Loving the podcast? Hit follow so you never miss an episode and share it with someone who could use this! | |||
| 20 Dec 2024 | 31. Listen to this BEFORE Christmas | 00:04:52 | |
Headed for burn out? Frustrated at yourself for not getting everything on the list done? Trying to squeeze every second out of the last day before the holidays and feeling about the most stretched you have all year? This one is for you ❤️ | |||
| 12 Dec 2024 | 30. Your essential guide to eating this Christmas | 00:28:50 | |
Want to avoid entering the new year full of food guilt? Tired of feeling like you're wrapped up in self-criticism, questioning every food choice you make and obsessing over your weight during the festive season? Wish you could just go out and enjoy all your social events without worrying that you're going to overeat or have to "undo" all the damage come January? Then you best drop this one a listen, because I'm taking you through my 5 essential steps to feel more in control around the festive food this Christmas and enter January without the panic... Don't forget to tap follow so you don't miss an episode and share with a friend who needs it! And if you're ready for high touch support in ending the battle with food and your body for GOOD whilst supporting your goals in the most sustainable way possible - tap below to apply for coaching | |||
| 29 Aug 2024 | 19. How to stop being triggered by photos of your body | 00:26:59 | |
HATE photos of yourself? Feel like you fall into a spiral when you catch sight of an unflattering photo of your body? Feel like you're always avoiding capturing memories because of how you look? In this episode I'm giving you 4 steps to take to navigate seeing unflattering photos of yourself without emotionally eating, sabotaging or panic starting a new diet, how to be in more photos and feel less triggered by them, what to do if the mental image you have doesn't match what you see in photos and how to stop falling into a comparison spiral after. Grab your notebooks, because this one is super actionable and if you are ready for high touch support through my coaching programs, details of how to work with me are below! FIND ME ONLINE Break the rules anonymous question box (ask anything at anytime and I'll answer on the pod) - https://ngl.link/aellisnutrition | |||
| 28 Mar 2024 | 4. You won't diet your way out of emotional eating | 00:23:28 | |
There's nothing wrong with emotional eating, but if it's your only coping tool, it's impacting your goals, it's leading to guilt or shame or impacting your physical and mental wellbeing it's something we want to support. But you can't diet, meal plan or 8-week transformation your way out of emotional eating, because despite what you've been led to believe it's not a food problem OR a willpower problem... In this episode of Break the Rules, we're diving into what's actually behind your emotional eating, how to even know if you're emotionally eating and how to support it the sustainable way, even if your emotions are all over the place in perimenopause If you're enjoying the pod, don't forget to leave a rating or a review, hit follow so you don't miss an episode or share it with a friend you know it will help! | |||
| 25 Apr 2024 | 8. The truth about body acceptance and why you need it | 00:19:00 | |
Does the number on the scale dictate your worth? Does your negative self-talk impact your mood, your eating behaviours or how you show up for your goals? Are you dealing with body shame or finding it a struggle to manage days where you feel low in or about your body? If you answered yes to any of those questions, your relationship with your body needs support if you are to free yourself from that seemingly endless battle or make sustainable changes on your fat loss journey. I'm breaking down the reasons you need to cultivate body acceptance, the biggest misconceptions about body acceptance that are keeping you stuck in that yo-yo and how to start fostering a more positive relationship with your body now! Enjoying the pod? Don't forget to leave a rating or a review, hit follow so you don't miss an episode or share it with a friend you know it will help! | |||
| 31 Jan 2025 | 36. Are you being too kind to yourself? | 00:13:14 | |
Ever moved away from the self-criticism but wondered whether you're now being too kind to yourself? Or perhaps you're scared to lift that negative voice because you fear you'll keep letting yourself "off the hook"... Self-compassion is essential for healing your relationship with food and your body and creating lifelong sustainable results with your body composition goals, but in this episode I'm going to tell you how to strike the right balance with yourself so you can make consistent progress without the internal battle Enjoying the pod? Make sure to hit follow so you don't miss an episode and share with anyone you know would benefit! FIND ME ONLINE | |||
| 22 Aug 2024 | 18. Ending nighttime overeating for good | 00:27:02 | |
If you feel like you start your day with the best intentions but by the time the day is over, you're wondering how you're ever going to achieve your fat loss goals and sustain them or no matter how much discipline you try and muster you can't stop overeating at night or hit the off button with food... ...this episode is for you! I'm breaking down 4 essentials steps you need to overcome nighttime overeating or that mindless raiding of the kitchen after dinner without resorting to restrictive methods like refined sugar bans - so you can see progress you can maintain and STILL enjoy that galaxy chocolate or peanut M&Ms you love (minus the guilt) FIND ME ONLINE Break the rules anonymous question box (ask anything at anytime) - https://ngl.link/aellisnutrition | |||
| 24 Jan 2025 | 35. The lies you’ve been fed about your hunger… | 00:16:33 | |
Today we’re tackling one of the biggest myths in diet culture: that hunger is something to fear or control. From fasting protocols and calorie targets to rigid rules and restrictive plans, you've been conditioned to ignore or distrust your hunger cues, leaving you in a constantly cycle with food and your weight and food never not being on your mind... But here’s the truth: hunger isn’t the enemy - it’s a vital cue that, when trusted and honoured, allows you to make supportive, long-term decisions around food without all the mental gymnastics. We’ll explore:
If you struggle with disordered eating patterns, yo-yo dieting, or fear around food, this episode is for you. Let’s dive into how you can rebuild trust with your body, reclaim your hunger signals, and finally break free from that battle with food and your body | |||
| 14 Nov 2024 | 26. Q&A - Keeping "treat" foods in the house | 00:20:02 | |
Today I'm diving into the anonymous question box I posted last week to help unpick some of the challenges coming up for you with food at the minute... We're touching on what to do when you feel the need to get rid of "treat" foods from the house all in one go! | |||
| 11 Apr 2024 | 6. Are you ready to sustain your weight loss? | 00:18:15 | |
Incoming today is the checklist you didn't know you needed! If you are either struggling to see consistent weight loss progress in menopause or you feel like you're constantly back on a diet after regaining the weight again, I'm giving you the inside scoop on why that is and what to do about it in today's episode Enjoying the pod? Don't forget to leave a rating or a review, hit follow so you don't miss an episode or share it with a friend you know it will help! | |||
| 09 Aug 2024 | 16. Are diet rules holding you back? | 00:17:48 | |
Feel an overwhelming pull towards certain foods? Struggle to find an "off" switch when you start eating sugary things? Constantly in this battle with yourself around what you feel like you "should" be eating and what you actually want to eat? Then this episode is for you! Food rules can be all-consuming. We've gathered them from every corner of diet culture and social media and maybe in the past, they kept you "in check" - you lost the weight eating free foods on slimming world or sticking to that 1400 calorie target militantly where you ate as 'clean' as possible, but now then you found yourself regaining the weight or unsure how to sustain that way of eating going forward and you struggle to eat certain foods in moderation. Until we break those rules down and start building trust around food, you'll always be caught in that cycle and the endless mental chatter in your head! SO let's get going!! P.S. here's that anonymous link for anything you want me to clarify about nutrition advice or rules that you're holding onto, no matter how obscure! There's no such thing as a silly question here, I know how noisy it is out there - https://ngl.link/aellisnutrition | |||
| 06 Jun 2024 | 12. What happens when you stop tracking calories? | 00:11:54 | |
Regain the weight when you stop tracking? Scared to stop tracking calories in case you undo all your progress? Unsure how you're going to come away from it when you've lost the weight? I've got you covered! I cover the important shifts to make if you're using tracking to support your fat loss goals and how to put yourself in the best position when you eventually stop using it without losing control around food or regaining all the weight back again... Enjoying the pod? Don't forget to leave a rating or a review, hit follow so you don't miss an episode or share it with a friend you know it will help! | |||
| 18 Jul 2024 | 14. How to stop going off track | 00:17:09 | |
If you keep finding yourself needing to get back on track all the time, overeating or 'blowing it' on the weekends and always feeling frustrated or guilty, this episode is for you... Here's why you actually feel like every weekend is ruining your progress and every Monday or every morning you're faced with that pressure of "I need to do better" and how to stop that cycle now Enjoying the pod? Don't forget to leave a rating or a review, hit follow so you don't miss an episode or share it with a friend you know it will help! If you're ready for support with coaching then check out the links below... | |||
| 05 Dec 2024 | 29. Is this fuelling your overeating? | 00:12:55 | |
Do you ever say to yourself... "I'm just going to avoid the chocolate at work this week because I can't seem to stop eating it" only to inevitably fall face first into that gift box that someone brought in this morning? Are you constantly trying to avoid "temptations", go as long as you can without eating sugar, eat as "clean" as possible? Do you then find yourself battling constant thoughts about food, overeating when that willpower eventually fades, or wondering what damage a slice of cake is going to have done to your weight or your health? If yes - let me tell you why that is, what's leading you round in that constant cycle and what exactly to do about it in this episode! Enjoying the pod? Share with someone you know will benefit and hit follow so you never miss an episode! And if you're ready to end the battle with food and your body for good - apply for the last coaching spot of 2024 below | |||
| 20 Mar 2024 | 1. It's time to Break the Rules | 00:13:59 | |
It's time to break free of the restriction, the confusion, the overwhelm that is navigating your health and fat loss journey in menopause. We're shaking off the shackles of diet culture, of menopause misinformation...and giving you the evidence-based knowledge, understanding and strategies to support yourself, your eating behaviours and your goals whether you're approaching perimenopause, in the thick of it or post-menopausal Today I'm giving you the inside scoop on myself and how I got into this work, as well as WHY breaking the rules is going to be the most crucial thing you do to support your body, your health and how you feel in menopause, as well as making sustainable progress when it comes to your goals without sacrificing your relationship with food! | |||
| 11 Jul 2024 | 13. How restriction is keeping you in the yo-yo cycle | 00:21:22 | |
Feel like you’re always yo-yoing between good weeks and bad weeks? Consistent for a while but then you fall off the wagon? Unable to make progress that sticks or struggle to trust yourself around certain foods without the flood gates opening? I'm breaking down why this is happening, how to start breaking the restriction/overeating cycle and steps to feeling more in control around food... PLUS - what fat loss without restriction actually looks like! Enjoying the pod? Don't forget to leave a rating or a review, hit follow so you don't miss an episode or share it with a friend you know it will help! | |||
| 31 Oct 2024 | 24. Are your expectations keeping you stuck? | 00:19:13 | |
Do you always feel like you're not making any progress? Feel like everyone is losing weight faster than you or doing so much better than you? Find yourself wondering if you'll ever feel in control around food or lose weight successfully without needing to diet for the rest of time? End up doing things you know deep down you don't want to but can't seem to stop yourself? If you answered yes to any of those, there's one thing you absolutely need to focus on to get you out of those ruts and I'm diving into it during this episode. This one is super actionable so buckle up! Enjoying the pod? Make sure to hit follow so you don't miss an episode and share with anyone you know would benefit! | |||
| 05 Sep 2024 | 20. You do NOT need to be doing this for fat loss or health | 00:12:50 | |
Buckle up because I’m sharing some thoughts today on some of the things I’ve seen normalised in the menopause diet and wellness space that are, in fact, not normal (or necessary) so you can stop feeling like you have to reach some unhealthy level of “discipline” to support your goals and your health at this time! If you're enjoying the pod, please drop a rating (preferably 5*s on the podcast homepage), I'd be forever grateful! FIND ME ONLINE Break the rules anonymous question box (ask anything at anytime and I'll answer on the pod) - https://ngl.link/aellisnutrition | |||
| 21 Nov 2024 | 27. What a middle ground with food looks like | 00:23:05 | |
If you find yourself swinging between rigid control with food or feeling like there's no off button whatsover, this episode is for you! I'm diving into why you feel like you're constantly swinging between two extremes when it comes to food and dieting, what finding a middle ground with food actually looks like and what to start focusing on now so you can begin to cultivate that for yourself... And if you are after more high-touch support in transforming your relationship with food and your body, there is only one spot left to work with me for the rest of this year - link below to claim it! | |||
| 08 Jan 2025 | 33. Do you have time for mindful eating? | 00:13:30 | |
If you've ever caught yourself saying "I don't have time for mindfulness" or you're not entirely sure where to even start with it, today's episode is for you... We're diving into: - Why mindfulness is one of the MOST important skills I teach my clients for sustainable fat loss, overcoming overeating cycles and ending the self-criticism and food guilt - Some of the biggest misconceptions about mindfulness - And exactly HOW to start practicing this when it comes to your eating no matter how much you have going on in your life right now Enjoying the pod? Share it with someone who you know would benefit! And if you're ready for high touch support through coaching, tap the link below to apply... | |||
| 17 Oct 2024 | 23. What does dieting look like without restriction? | 00:18:06 | |
How do you diet without restriction? How do you support your health without rigid rules or depriving yourself? That's what I'm answering for you in this episode... If you struggle to lose body fat, maintain your body composition or eat in a way that supports your health and how you want to feel without having to follow rigid rules, avoid foods, without food guilt, self-criticism or constant preoccupation with food or your weight and body that occupies so much mental space for you - it does not have to be this way... ...if you approach those goals from a different place - I'm breaking that down for you here! There are two ways to work with me right now: | |||
| 25 Jul 2024 | 15. Getting unstuck from the diet comparison trap | 00:15:02 | |
Getting sucked into comparison around other people's bodies, diets or weight loss success? Constantly feeling triggered at how well everyone around you seems to be doing on their fat loss journey? Feel like you go into a spiral every time you compare to someone else? Here's how to dig yourself out of that comparison spiral in the moment so you can continue about your day, make choices that support you and your goals, and still feel like a good friend because you're no longer overcome with envy... Enjoying the pod? Don't forget to leave a rating or a review, hit follow so you don't miss an episode or share it with a friend you know it will help! If you're ready for support with coaching then check out the links below | |||
| 16 May 2024 | 10. Is doing this one thing creating more stress for you? | 00:09:48 | |
Do you tend to find yourself comparing to everyone else around you? Wondering why they're finding it so much easier? Beat yourself up regularly? Tell yourself you should have this figured out by now or question WHY you're feeling so *insert emotion/feeling here* (hungry, tired, anxious, sad, irritable etc)?! Here's one thing you're doing that's adding more anxiety, more pressure and more stress to yourself and how it's keeping you stuck or impacting your fat loss or relationship with food progress! (Plus how to fix it) Enjoying the pod? Don't forget to leave a rating or a review, hit follow so you don't miss an episode or share it with a friend you know it will help! | |||
| 23 May 2024 | 11. How to recognise emotional eating | 00:12:56 | |
Whether you consider yourself an emotional eater or not, here's a tool to help you gauge what's driving those eating bheaviours that you feel keep tripping you up when it comes to sustainable fat loss or supporting your health goals in menopause We dive into HOW to tell the difference between physical hunger and emotional hunger so you can better understand why you're mindlessly eating, can't hit that "stop" button around food or despite your best efforts seem to sabotage your progress every night... For more details on Beyond the Plate - my new 6 week program to help you overcome emotional eating, feel more in control around food and end the yo-yo diet cycle for GOOD, message me 'early bird' on Instagram and I'll send you the details (price increases next week) | |||
| 20 Mar 2024 | 3. Busting the biggest myths about weight gain in menopause | 00:23:36 | |
We're not holding back on today's episode and frankly I couldn't believe my eyes and ears when I heard some of these myths delivered on a hugely trusted menopause platform to over half a million followers... I'm going in on 3 of the biggest myths about weight gain in menopause and what's really going on behind these changes, so you can focus your efforts where you need to and free up precious mental space (& money) from fads that aren't serving you long-term! *ahem - did someone mention glucose monitors?!* P.S. If you're enjoying the podcast don't forget to drop a rating and review on the Break the Rules homepage on whichever platform you're listening on so more women can discover us! | |||
| 15 Aug 2024 | 17. Debunking diet rules - Galveston and low carb | 00:16:39 | |
Last week I left an anonymous question box open for you to put your queries in there about different diets and rules you've been told to follow or you're wondering about so we can break down the facts and help you unpick the noise out there! Here are my thoughts on "diets" for weight loss in menopause, including the Galveston diet, low carb and whether or not you should be eating breakfast... Break the rules anonymous question box (ask anything at anytime) - https://ngl.link/aellisnutrition | |||