Fuelling Your Fitness with Non-Diet Dieitian Krista Beck Muench

This week's guest is non-diet dietitian Krista Beck Muench.*

Krista came from a dieting background where she exercised to burn calories and shrink her body and where she was caught in an unrelenting cycle of exercise, tracking macros and restriction. It was only when a friend introduced her to Intuitive Eating that Krista realised that there might be another way.

Now she's on a mission to help women find acceptance in their today bodies and rebuild that sense of trust that is often disseminated by diet culture. 

This episode is one of my favourites as we jumped around a lot (popcorn brain!) but covered a great deal of issues that are very close to my heart.

We spoke about the freedom that comes with relinquishing control over your body and allowing it to settle at its happy weight, whatever that may be.


We discussed the following

• How we start to 'undiet' our lives
• Rejecting the diet mindset
• How we can make peace with our changing bodies
• Accepting that our bodies' happy weight may be higher than we'd like it to be
• The dangers of weight cycling

Krista like me🥰, can often be found shooting the breeze on Instagram and for ways to work with her or to access her free resources, visit her website here.

Please reach out if you would like some support with your relationship to food OR movement. Ela currently has limited spaces for Intuitive Eating coaching and if you'd like to reconnect with movement, contact Christine.

AND if you enjoyed this episode, please share and follow the 'Find Your Strong podcast' and if you have time, write us a short review. It would honestly mean the world. Love to you all, Ela & Christine x

Transcript

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Christine Chessman: Today, I am bringing you the wonderful non diet dietician, Christa beck. Now, Christa actually approached me about coming on as a guest, on the podcast because she felt that we were really aligned.

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Christine Chessman: and how we felt by dieting, diet, culture, movement, etc. And she was not wrong. This is actually one of my favorite episodes. We jumped around a lot. I have a bit of a popcorn brand.

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Christine Chessman: She was very patient with me, but we covered a great deal of issues that are very, very close to my heart, and spoke about the freedom that comes with kind of relinquishing, releasing that control over your body and allowing it to sell at its happy wait and inverted commas, whatever that may be. I think you're gonna love. This episode and all of her details if you'd like to connect with Krista or in the show notes.

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Christine Chessman: but until then enjoy the episode.

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Christine Chessman: So welcome to another episode of the find your strong podcast today, I've got a bit of a treat for you.

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Christine Chessman: It's I'm gonna hand it straight over to non diet dietitian Krista Beck. Have I said that right, Krista?

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Krista Beck: You did. Yes, Krista Beck or Krista Beck mentioned the middle of a name change. So I kinda go by both.

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Christine Chessman: So, Krista, I was really excited to have you on, and this is not the first time that we've tried to to chat to each other. But, I would love to know a little bit about what brought you as a registered dietician to the non diet space. This is a question that I ask many people, and it's always a very different answer. So I'm really keen to know what? At what point in your training, etc. Did you think

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Christine Chessman: I don't want to work in the traditional nutrition space? I want to move to the non diet space

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Krista Beck: for sure. Yeah. So when I was in like as early as a seventh grade, I was really interested in nutrition. But for all of the wrong reasons, of course, using nutrition as a means to try and manipulate my body size, which I feel like a lot of dieticians started out like.

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So when it came time to applying to school like nutrition was a no brainer to me. So again I was getting into it because I was super interested in how I could eat in ways to make myself smaller or more toned, or whatever it was, and then also be able to help other people do the same thing. During my training is when I was introduced to intuitive eating.

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Krista Beck: I wasn't introduced in school like during my degree, but rather from a friend who is also in nutrition. And E, even in school, like, yeah, it's it is more weight focus for sure. We had like one pull presentation on Hayes, like health at every size. So when my friend introduced me, I really adopted the idea of intuitive eating like this non weight focused approach very quickly, because I was just in that point, in my dieting years where I was like.

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Krista Beck: this is not sustainable. I can't keep doing this. This is really interfering with my life. So when I first learned about intuitive eating, and like the whole non diet space, I adopted it really quickly. So while I was still a student, thankfully, thankfully. I came out in nutrition with the right lens. A lot of people I know come out still with like the promoting weight loss. Phase. So that's kind of what brought me into there. So then I became a dietician.

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Krista Beck: went into clinical dietetics which wasn't really for me. I St. I mean, I just do still contract at the hospital 2 days a week, so I shouldn't really say that out loud. But I started my own business so I could help people with the whole intuitive eating thing overcoming diet culture. And I also became a certified, intuitive eating counselor as I was doing that transition.

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Christine Chessman: That's amazing. I'm also in certified into the meeting counselor, and it's the best qualification that I've done. It was absolutely fantastic.

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Christine Chessman: And that's in in terms of the actual training that you did. You actually had training on Hayes, which for anybody listening. It's healthier size that's impressive to me. I'm not sure if that would be true in the UK.

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Christine Chessman: When you were having that like training, did you think, then? Oh, that sounds interesting, or did that spark anything in you.

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Krista Beck: I don't really remember at all, cause it was just a single presentation, like someone from outside of the university came in. And honestly, I don't think that was really what made them move for me. I think I reflected back on it later, when I learned about intuitive meeting, but at the time when I heard about it, all I could think was, Well, how can you be healthy at every size? And now, looking back, I just obviously see how wrong that viewpoint was, and that the

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Krista Beck: whole like point of health at every size, is the fact that. first of all, you can't determine person's health by looking at their body, and we can achieve health at all sizes. And that's kind of the what the framework health that every size is based on.

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I always love that saying that wet is not a behaviour.

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Krista Beck: So why are we so focused on wit? Why can't we actually focus on health promoting behaviors, you know. Ex, yeah, like, it's exactly. It's an outcome. And when you engage in healthy behaviors over time, your weight's gonna settle the weight that's healthy for you, and unfortunately for some people that is higher than they want to be. But that's just. We all have this genetically predetermined body size to some point right, and not everyone is meant to be in thin tone bodies. And when you actually look around you of your own public, you will see that to be very true.

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they just like to portray a very different body in the media, and there's a different body that gets the most attention.

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Christine Chessman: This this is what it hit me like I like I don't know what in the head a few years ago was, you know, there's this genetically

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slim toned fitness influencer. Who's recommending this program, this diet plan to look like them.

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Christine Chessman: and my body will never look like theirs, no matter what program I and you know, take part in, or what die I do, it will never, because I'm not genetically disposed to look like that. And if my body does ever get to that size I would not be healthy, because that's not the way that my body would be happy at.

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So I spent years trying to fit myself into a body

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Christine Chessman: to fight my own body and go. No, you are not going to be the size you're happy at. You are. Gonna be smaller, 2 sizes smaller. And you know, and at 1 point II just suddenly got it. And I you know it was like, actually.

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Christine Chessman: that's not you. That's not your body. Your body is the one where you know your markers are good. You've got energy, you know one you don't.

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Christine Chessman: and you're nourished, and you're well fed, and you're not exhausted all the time, and it's I just know for you. Did you have a kind of was it a slow realization

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Christine Chessman: for you? Were you still deep in diet culture at the time that you discovered intuitive eating?

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Christine Chessman: Or how was it sort of fast for you? Was it a transition. Or.

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Krista Beck: yeah, I was definitely still deep in diet culture, which is why my friend introduced me to the topic, of course. So I started by reading the book, and I think the hardest part I had

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Krista Beck: like hardest to come to terms with for me was the fact that, you know we we really can't control our body size that much. And you need to let go of that control to really find, you know where a healthy places for you. And that was a really hard part for me, cause I was so afraid to gain weight. So I had been doing everything in my power to lose weight, or at least maintain weight. So I can see why that can be really scary for some people right? Because when you do adopt intuitive eating

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you. We don't guarantee anything. It's like you may lose what you may gain what you may maintain for me. I was someone who didn't really gain much weight, like I was at a very restrictive phase.

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Krista Beck: But even restrictive for me, I probably only got like 10 pounds lower than what my like healthy weight was, so I would say, in the grand scheme of things I probably maybe gained like 10 pounds total, which made it easy for me to go forward. I, to be honest, I don't know what I would have done at the time if I would have started gaining a bunch of weight. I probably would have got really scared and started dieting it again. And I think that's what a lot of people do. And it's really just explaining, like the importance of continuing on, because

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Krista Beck: when you diet and go off a diet and go off on, on and off a diet, you're losing weight, gaining weight, losing weight, gaining weight, and that white cycling is so detrimental to your health, if you just let yourself gradually get to the way you're supposed to be at.

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Krista Beck: and when you go from dieting to intuitive eating, there can also be a bit of fluctuation before you settle. But if you just let yourself gravitate toward that eventually, you're just going to maintain a weight that is going to be your healthy weight. That's going to be the way you can actually live your life at and engage in healthy behaviors and not restrictive and disordered behaviors.

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Christine Chessman: And you know everything you say there, I absolutely 100% agree with the only thing that is often

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asked about of me when I talk about intuitive eating is.

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Christine Chessman: it's okay for you, because you're in a straight size body. And that is a point that you know we have to sort of accept

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Christine Chessman: than privilege. And you know I've adopted into the meeting on my happy way. Is this straight size, body

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Christine Chessman: so when I post things on Instagram, I don't get the hit

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Christine Chessman: that my my friend Kim does. Who's launched body image fitness because she's in a larger body than I am.

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Christine Chessman: So II get, you know, claps and chairs. and it's and that I still find that really disturbing that

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Krista Beck: do. Do you see my point?

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Krista Beck: Yeah, like. And that's the thing that people

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Krista Beck: people in larger bodies do like. You'll see in the comments. It's like, you're just making an excuse for your body size. So 100%. II totally get that. Then privilege like. And I recognize the fact that yeah, ease E. It is a lot easier for me to say, you know, working on body, except it's stuff, because I am in a more socially acceptable body. But I also would hope to think that at this point, based on my knowledge, like, for example, say, I woke up one day and was 100 pounds larger whatever, and like it was just something I couldn't control

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Krista Beck: based on my knowledge of how harmful dieting is and how much it doesn't work. I would still continue to engage in same healthy behaviors that I know are good for my health. Right? I wouldn't go into those restrictive behaviors to try and lose weight, because

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Krista Beck: I know I can't like if that it happened to be. Now, my genetically sized body, I know that engaging these restrictive behaviors is only gonna take me so far. And it's really gonna interfere with my life. So like, I totally get that. And the fact that it is a lot harder, though, to accept your body when you're in a larger body size, especially because people tell you it's not normal, and you shouldn't be larger. And it's not genetics. So it's it's yeah, very different for sure.

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Christine Chessman: And you know, I think we can all do some work on. Why, we're so scared to gain wet

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Christine Chessman: and that's certainly an area that I've been looking at. Because my my daughter's currently recovering from anorexia herself and I had anorexia as a teen.

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Christine Chessman: and it's definitely you know the work. I've done an awful lot of work on myself, and in terms of intuitive eating and on my fear of gaining weight, which is still there.

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Krista Beck: It's something that I question, and I critique and I,

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Christine Chessman: you know, I think about a lot more. and you know, and and it's I don't know where you stand on that, but it's it's definitely something that I'm trying to break down

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Christine Chessman: and with my daughter as well in terms of

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Christine Chessman: you know why society has one body ideal, which is okay and where that's coming from, it's not actually coming from a good place or a place that that we need to.

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Christine Chessman: It's not something we need to aspire to quite the opposite. In fact.

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Krista Beck: yeah, and like, I think it is really hard, because it's very clear, like in the media, which body is like praised and seen most right? And even like in movies and TV shows, like, you see, the person who is

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in the thinner body as the one who's attractive and successful and has a lover. And you know the person, and that's often like the main character, right? And when the main character happens to be someone on a larger body, it's usually something around that like they can't find love, or you know they're found to be unattractive or whatever. So it's really coming at us from every direction, just

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Krista Beck: constantly showing us that this body is better, and this one should be praised. And this is what you should work towards.

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Christine Chessman: Yeah. And that's really tough. It's and I always talk about it as it's like the air we breathe. It's a sweet. The sea we swim in. It is everywhere, and I think it's for anybody wanting to start off on this

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Christine Chessman: into debating journey. It's just given them, you know, telling them that actually, this is this is not gonna be easy, but it will be worth it. And it is if you do find it hard, knowing that that's okay.

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Christine Chessman: It's absolutely okay. Feeling like it's

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Christine Chessman: you're swimming upstream sometimes, especially if you like on social media?

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Krista Beck: Yeah? And like, I think you can also look at it in the sense that, like.

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Krista Beck: you know, it's going to be hard and especially getting, I think, the body acceptance piece to really allow you to move forward into defeating, and I shouldn't even say body acceptance cause that made like.

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Krista Beck: I hope that comes, but more like being neutral with your body. That's a big piece in allowing you to move forward and intuitive eating, so getting that down. I don't even know where I was going with my train of thought now.

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Christine Chessman: and I don't know, either. But we can always. Where did you leave off. What did you say last?

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Christine Chessman: I have no idea. I was talking. We were talking about bodies and ideal bodies, and and the fact that it's everywhere on social media. It's just like blasted all over the place, isn't it?

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Krista Beck: Yeah. And I don't even know where I was going.

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Christine Chessman: And well, why don't we serve in terms of. I think we talked about this before, and the last episode I did was about into the meeting with Alice Rash, who's one of the co-founders into the meeting. He was fantastic, and I thought, rather than going back into the meeting, it might be useful for us to talk about on dieting. So, you know. And oh, yes, we were also talking about body acceptance. We'll get back to that. And

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Christine Chessman: so on. Dieting. What does on dieting mean to you. What? What does that conjure up in your mind?

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Krista Beck: Oh, I feel like a lot of different things. So I think when it comes to on dieting. It's more than just the physical act of no longer engaging in diet behaviors, but also working on the whole diet mentality piece, because even when I have clients come to me, and they're like, totally ready. They're like, Okay, I've already stopped dieting like, what are we doing now? Right? And like, I agree. You probably have stopped dieting. But what is the thoughts that have floating around in your head still like?

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Krista Beck: There's a lot of that mentality going on that really drives a lot of their behavior. Still, like, for example, you know, they probably feel

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Krista Beck: superior when they ate keen while compared to bread, or they feel a bit guilty when they, you know, Miss, a workout or stuff like that, like just in the slightest of ways, like, I tell my clients I'm like every time at the start, be intentional when you're going to exercise or eat.

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Krista Beck: Think about why you're doing it. Is it rooted in the diet mentality. Or are you doing it because it feels good? It serves your health, you know, this is gonna satisfy you.

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Christine Chessman: Oh, okay. So every time you think about food, or you think about having a main.

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Krista Beck: you just add that full and about, okay, why am I choosing this option.

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Christine Chessman: or even how does it make me feel right like if you're eating toast for breakfast after you've been cutting cards for? How long are you feeling guilty with it? Are you feeling like you shouldn't be doing it. That's a diet mentality creeping up. And those are the thoughts we have to learn how to deal with, to move forward.

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Christine Chessman: And you know that is principle. One of intuitive eating is rejecting that diet mentality.

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and I think you can be there for a long time before you then even start adopting intuitive eating. So it's

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Christine Chessman: what I'd love to encourage people today is you don't have to go all or nothing straight, dive into intuitive eating. If and if you do have certain foods that you're scared of, or certain foods that you don't eat at the moment. That's okay. Let's think about your thoughts around that

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Krista Beck: and to focus on that? Yeah.

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Christine Chessman: And so from there, you started. Serve, is it worth journaling how you theme before and after. So you start thinking a bit more about the food. What would be the next step?

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Krista Beck: The next step is, I always would say, like really honoring your hunger and eating enough, because.

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in order to be able to like, get back in touch with your hunger cues and start the process of being able to connect to your body. You need to be eating enough and really to be able to move forward. I say it is still such an important initial step, because, for example, we can't make peace with food and habituate food if we're still starving our bodies. So that's the next step would be to fuel yourself regularly. And in this start, when I say honor your hunger. A lot of people can't because they don't feel their hunger cues, cause they're blunted.

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Krista Beck: So again, it's about being more intentional at the start, and I tell my clients, you know, don't make don't feel like this is a diet, but with intuitive being. There is some. When you're learning, you do need to be more intentional. Right? So we are going to say, Yeah, like, you should be eating at least 3 meals days, and you should be adding these snacks in here. Because you probably really do need them. You just can't feel that yet. My client actually had said the other day to me, she said, well.

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Krista Beck: I'm now. I'm having a hard time like not treating it as a rule, like I have to eat when I'm hungry, and I'm like, well, don't think of it like that. Think of it as self care right when you like. When your bladder fills, you go pee or like, when you're tired, you sleep when you're hungry, you eat. It's a form of self care. It's not force, just like you don't only have to be hungry to eat, cause there's also like practical hunger. So an example of that might look like normally, you eat separate. 5 pm. But you have a 7 Pm. Dinner date planned.

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Krista Beck: you know. If you wait till 70, you're gonna be pretty hungry, you're gonna be grabbing. It should probably over eat, whatever all those things. So let's make add

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Krista Beck: add in another snack, at whatever time, even if you're not actually hungry at that time. Right? So it's not really rules. There's so many nuances to it.

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Christine Chessman: Yeah. And there's, you know, I'm not. So I think that's what Evelyn and Alisa, we say, is, there's no rules there, you know. They're kind of principles, but there are no rules. It is not a diet.

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Christine Chessman: The one thing that I find most useful was feeding myself like you're saying regularly building back that trust with your body, that it is gonna get fed at regular intervals, because I think a lot of us have been on the Binge restrict cycle where you restrict all day, and then in the evening you are ravenous.

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Christine Chessman: and that is not through any problem with your willpower or any problem with you. That is a biological need to eat food and to nourish your body.

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Krista Beck: It seems like such an obvious thing, right? But like pretty much all my clients, that conference like I always struggle with overeating at night, I'm like, well, let's look at what you're eating during the day, because my guess is not enough. And always they're not eating enough like

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Christine Chessman: it seems so obvious. But it's not because it sounds counter intuitive to what they're trying to do right? They're trying to eat less to lose weight. So now I'm telling them to eat more. So then it's it's really hard to accept right. And the people even think, you know, like I skip breakfast, cause I'm not hungry at breakfast, and then they think. Well, if I add in breakfast now, I'm just gonna end up eating way more throughout the day, and it's like, well, first of all, maybe you need to eat way more throughout the day. And second of all, you probably won't, because it's gonna balance out over eating at night

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Krista Beck: night, and maybe not initially cause. There's still a lot of that mental restriction going on that's probably gonna still drop over eating. But in the long run.

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Christine Chessman: And I and I think it's so important to get back to that

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Christine Chessman: regular intervals, and I know again that sounds a bit ruelly like rules and guidelines. But your body needs to know the food is coming. The nourishment is coming

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Christine Chessman: to start, so the so that you can start feeding those hunger and fullness queues which we have suppressed for so long, you know, if you've been out of touch.

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Christine Chessman: this is why used to do. I'm sure you have similar stories. I used to have a coffee if it was hungry or have a diet Coke, you know

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Christine Chessman: other drinks are available. But

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Krista Beck: I yeah, I used to do the same thing. And now it's like crazy to me. I'm like, why would the person have a lower 0 calorie option when they're hungry? I'm like that means they need fuel, and I'm like it sounds so crazy to me. But at same time, like I get it, I used to do it. I know the intentions behind it

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Christine Chessman: and I'd like to talk a little bit. I know you're not a sports nutritionist, but I always talk to clients about the fact that I'm not a fan of fasted training.

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Christine Chessman: My! Everybody's body works differently. I need to eat before I train even. I just do. Even if I work early in the morning. I still need to have a little bit before I train, because for me I am my strength output, or the output of my workout is much better

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Christine Chessman: if I am fueled for that workout for sure.

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And that's something which

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Christine Chessman: you know it's interesting to me. I used to exercise to burn off food.

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Krista Beck: I use food

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Christine Chessman: to make sure I can exercise and have a really good workout.

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Christine Chessman: So it's and it's such a turnaround. It's not a hundred percent shift for me as as a trainer was like everything it was like.

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Christine Chessman: I need the food needs to fuel my workout so that I have a great workout, and I can work harder, and I can feel good

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Christine Chessman: rather than feeling absolutely knackered all the time. And you feel about movements in this whole sort of on diving space.

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Krista Beck: Yeah, like. And in terms of like, when it comes to fueling like fueling our bodies is important, even if we're not moving, and this is something I have to drill in my patient's head at the hospital because I'd like, well, I'm just laying in bed. I don't need to eat. I'm like you still need to eat, because even when we're not eating, you're still burning calories right with your cardiovascular system, your respiratory system, your digestive system. All of your body systems need energy to function. So then

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Krista Beck: you add movement into the mix. And now you need more calories and more energy. Right? So when you do eat enough, it does improve your performance like you say it also prevents, or I shouldn't say prevents, but it delays fatigue to allow you to go for longer. It helps preserve muscle, and it also helps with focus and concentration, which obviously, like in some activities or sports that can be very important, too, whereas if you're not fueling yourself

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Krista Beck: properly, you can risk early fatigue, or illness, or injury or performance like you said and delayed recovery. So it's just so important to fuel our bodies for so many reasons, whether a person's moving or not, and especially when you're moving, you need more fuel to be able to actually do it properly.

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Christine Chessman: Oh, 100%. And I just on that. I just posted the other day this meme is. And this is from the intuitive eating book. If you don't feed your body enough carbs, it will dismantle. It's mus muscle protein to create vital energy, and we want, you know, it's all about strength training and muscle building. If you wanna actually strength train and for it to be impactful and effective and actually build muscle. You need to eat the carbs in the food you need.

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Krista Beck: Yeah, like. And that's true. Because carbohydrates are protein sparing. So basically when you get enough carbs. Your body's not gonna take the energy from protein to try and make carbs because our bodies can do that right when we don't feed it enough. It's going to take to get it from other sources. One being protein could be your muscle stores and make it so. It's really affecting you like

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Krista Beck: when we exercise to. There's 2 main pathways in which we produce energy to be able to move, and one is oxygen independent. So the anaerobic and one uses oxygen, the aerobic pathway and depending on which one you're using. Often we're using both pathways during movement right? Like. So, for example, the one that doesn't use oxygen would be like for sprints or like, if you're serving in tennis or power lifting.

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Krista Beck: whereas the one that uses oxygen is more like the light to moderate activities like walking, jogging, cycling, that being said. And and the one that doesn't use oxygen typically uses fat mostly, but also to utilize that fat. You need carbohydrates.

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Krista Beck: the one with the higher intensity that doesn't use auction relies solely on carbohydrates for energy. And typically when we're engaging in movement, we go back and forth between those pathways, right? Whether you start with like the anaerobic, and then that only lack can only last you so long, and then you move into the other pathway, or if you're in playing soccer, for example, like right, you have some

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Krista Beck: times where your lower intensity, and then you have these sprints. So we're often using both these pathways with utilized different nutrients, carbs, fat and protein are all utilized. So it's important to get enough of all of those things.

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Christine Chessman: Well, said Crystal, I love that. I love that and what I you know I've I did a little bit of a I always like to say I did a third of a masters in neuroscience.

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Christine Chessman: I started it. I did not finish a little bit too much fascinating. And once you realize how much is going on in our brands

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Christine Chessman: and how complex they are?

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Christine Chessman: Your brand survives on carbohydrates. Carbohydrate is the preferred source of fuel for your brand. Why would we give our brand what it

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Christine Chessman: you know? Why would once you kind of adopt a different mindset around it. So rather than Oh, I need to lose weight. I need to lose this amount of weight, to look good for him for some random, personal, social media. It's trying to make money off you once you think that actually, I'm fueling my body and being kind to my body and nourishing my body on my brain, etc., and my workouts will seem better. I'll be able to go longer and do more. And you know it's

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Christine Chessman: it's it's an easy switch once you get there, but it takes a long time to make that switch.

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and it does it.

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Krista Beck: and like, even with the brain thing. I always tell my clients, especially those feel like going keto and stuff. I'm like our brains alone need about 130 grabs of carbs today to function optimally. That's our brain right? Never mind the rest of our body that's equivalent to like 8 slices of bread.

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Krista Beck: So it needs a lot. And then, in order to continue, and we're not gonna eat is the bread a day? Probably. Right. We're getting cars from many sources, but and then to fuel our body. Now we need more. And like, I said, if you don't give it, your body's gonna make it. But through a less efficient way. So you're not gonna be able to function as optimally or when it comes to movement, you're not gonna be able to perform as optimally.

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Christine Chessman: And that's and that's when you survive rather than thrive, isn't it? So? Your body is very smart, and it can survive. but it won't thrive, and I think that's

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Christine Chessman: that's the difference. But I'd love to know a bit more about you in terms of your own on dieting, and you know, tell me to to stop.

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Krista Beck: But for

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Christine Chessman: did you, before you kind of adopted the into innovating? Did you have a lot of rules around food that were oh, maybe from childhood. Did they come in when you were a teenager? When do you have a sense of when it began for you when the mindset, the diet mindset started for you.

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Krista Beck: Yeah. Ii remember as early back as the seventh grade, and I don't really feel like I was in a family that, you know, like my parents weren't dieters or anything. They didn't have food rules. It was more so.

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Krista Beck: you know, even social media wasn't that big. So I kinda don't even know exactly where it came from. I remember my friend and I got into watching Youtube, and we watched these 2 girls on Youtube who are cheerleaders that had very thin bodies. And around that time I also started to gain a bit of like normal body fat like specifically on my lower belly, which I absolutely hate at the time.

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Krista Beck: So that's when my friend and I just started getting into restrictive behaviors, and it was like behaviors we could literally never sustain. We were young. We didn't know what we were doing. We basically tried to cut out anything we ever heard during the week, and then on the weekends we would go to the corner store and we buy candy and chips and chocolate all the things so that carried on from the seventh grade till I think I was 22 or something like that.

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Krista Beck: And I went through a lot of different phases of dieting, so I had a stage of macro counting as well where I was eating low calories like I was eating like 1,800 calories, while while I was probably burning like 3,000 because I was hard into the gym, like I was doing intense workouts

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6 to 7 times a week. So I had a lot of rules around food and a lot of stress and anxiety when it came to eating, especially when it came to like being outside of my normal routine, like, for example, when I was at school and university, I had a really good schedule of, you know I'd get up early. I'd go to the gym. I would count my macros. I would

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Krista Beck: pack my food for the day. But say, I would go home for Christmas. It it was like an 8 h travel day, right? So I would start to think of like, oh, no! I have an 8 h travel day. When am I going to exercise? How am I gonna make this food work? Then it's Christmas. Gyms are close like there's so much going on like out of so much stress around, like gaining weight around the holidays or times of going home and like it really interferes with just enjoying the moment all the time, like even going out for dinners with friends. I couldn't do that like I tried to like.

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Krista Beck: make excuses all the time of why I couldn't when it was literally like, Oh, I'm trying to, you know, lose weight, basically have my whole life revolved around my body size.

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Christine Chessman: And you know, I mean, it's such a familiar story, but such a hard one to hear as well. But did you get to a point when you hit your goal with. Did you ever get to? Because this is what I always like to

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Christine Chessman: to ask people? You know II was at my goal. Wait at 1 point, and then II couldn't stop dieting. And that's when, you know, I went into the anorexia. It's not caused by a diet. There's lots of complex factors. But it's definitely contributing factor.

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Christine Chessman: But once you hit that goal wit well, it's not magic, it's not suddenly. Oh, everything's great. Now, I'm really confident, and life is wonderful, and I never have to work as hard again. You're kind of plunged into this. Oh, how am I gonna stay at this way?

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Christine Chessman: I'm gonna have to mind. I'm gonna have to work even harder to try. And so did you ever hit that that period where you were trying to maintain your wit, or was it always trying to lose more?

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Krista Beck: I think, like I had goal weights quote unquote goal weights. And I would

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Krista Beck: like, I said, I never really got that low. I just I wasn't able to get the low, despite the amount of energy I put into it. But I did hit a weight that I was aiming for at 1 point. But as soon as I got there it was like, Okay, I wanna get lower and lower, which I couldn't. So it became really clear to me it was impossible, like I got to a point where I was already restricting myself so much. I was going to the gym, like I said, 6 to 7 times a week, doing intense workouts, and then I started adding a run in the evening.

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Krista Beck: and it like became so clear to me that it was like.

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Krista Beck: I can't do this anymore. Like, what else am I gonna do right? And like people don't realize how much it really like screws with your whole metabolism and stuff. And there just gets to be a certain point where you just can't unless you continue to go lower and lower, lower with calories which again, at some point, you literally just cannot do anymore, because you need to be able to survive. Never mind function.

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Christine Chessman: and that's that's when you get injured, you know, because your body, those calories, and if you're doing so much movement, and you're not nourishing your body and giving it what it needs. That's when injuries strike, you know some fat she that's when

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Christine Chessman: and it's and I don't. You're too young for a show. But I we grew up on the biggest loser. That's the show. Oh, my God! I loved it! I know. I think anybody who's obsessed with their own wit will love that show

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Christine Chessman: because it's almost like, Oh, it's okay, you know, you almost get inspiration from people. Or maybe you're comparing yourself to this person. And you, you know, it's

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Christine Chessman: but it just did so much damage. And and I think of all the people contestants something like 95%. Again, the way it back, and a lot more.

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Christine Chessman: and their metabolisms were kind of for their lives changed, and would never get back to what they were. And I think it is such a disgrace that Jillian Michaels is still alive to be

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Krista Beck: spiting, spiting her stuff all over social media?

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And you know she herself did you see it? She did a critique of intuitive eating.

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Christine Chessman: did she? Did she have the book? And she did a whole video, critiquing, intuitive reading. She had not read the book she had. She was just doing a skim read, and you know at least, and Evelyn both spoke to this and said, You know if you haven't read the book. I don't want any commentary, please.

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Christine Chessman: but it's I think, that the idea that oh, you just need to eat less move more has not gone away.

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Christine Chessman: And I, you know, I think there's more people like you, thank God, more non diet dietitians who are trying to make a change and make a difference.

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Christine Chessman: But the eat last move more is still prevalent. I don't know if it's the same in Canada. Is it the same with you. I see it everywhere. It's ridiculous, and it's so sad to see, too, because

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Krista Beck: in my head now, like I said, it's just crazy to me to think that people think this is the right route to go, just because obviously, I've come a long way, and I have a lot of knowledge on this topic, and I'm like, if people had our knowledge, they wouldn't be engaging these behaviors. But it's hard to just give all this knowledge right? We never could. This is like years and years of knowledge. But we try to through things like these podcasts that are posts and stuff.

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Christine Chessman: Hmm. And I think that's.

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Christine Chessman: you know, that's that's a really good step in the right direction. And it's but it's just trying to encourage people to inform themselves a little bit. And

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Christine Chessman: you know, just just do a bit of reading, because the actual research, the intuitive reading book is based on over 200 studies. It is now evidence based. It is not just evidence inspired. It is evidence based.

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Christine Chessman: And there is. Yeah. And if you think about long-term weight loss.

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Christine Chessman: the statistics are not good.

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Christine Chessman: You know, they're like.

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Krista Beck: was it 90% or something? If people just 95% of diets fail and 2 thirds gain back even more weight. And like, I know this is a stat that's thrown around a lot, and I think people get annoyed of hearing, and they're like, Oh, that's not true, and it's easy to not believe, because, you see, all these people who are doing it successfully and like oh, if I can do it, you could do it, cause. That's who showed shown right. You're not seeing all the failures you're not seeing when people like give up. And now they've been on like week 3 of binge eating.

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You're seeing the people that are probably genetically close to that wait, or the people who are in there during phase. Not at all an after phase, or the people who have given up everything in their lives to

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Christine Chessman: focus on nutrition and exercise like. And that's what we see. So I think this that is really hard. It's like, and that's just like a number like that doesn't need anything. And or I could be the 5 when it's like, no, it's it's legit. It's almost like, no, but it will work for me, cause I'm gonna work harder. And I'm gonna somehow I do diet. Co. I'm gonna I do it. I'm gonna make sure that I work as harder than anybody else. And

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Christine Chessman: and it's and if you sorry if you do, you know an inverted commas fail a diet. It's not you that's failed it.

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Christine Chessman: It's the. It's just not realistic for our bodies. And it's not

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Christine Chessman: our bodies biologically just need

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Krista Beck: need to eat. And I think, even if you just look back, if you're like, I could be the 5% like, take a look back right now into your diet history. And what has that shown you thus far? Because if you're listening to this, you're probably an adult, and you've probably spent years of your life dieting. And it hasn't worked. And yeah, like you said, it's not an issue of willpower that's like hormones in our bodies. Neurotransmitters. There's lots of biological psychological mechanisms happening that prevent

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Krista Beck: the diets from

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Christine Chessman: succeeding. Yes, because your body will. It's really trying to take care of you. And it's really trying to show you when it needs more food.

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Christine Chessman: And it needs more nourishment. And you know it will do everything it can to signal that to you. To.

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Christine Chessman: Yeah, I don't know. Get you back to where you should be. And that's the amazing thing about the body. But on that note this is a nice little segue body acceptance like this is something that I've been thinking a lot about. I overthink. I don't know if you've noticed

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Christine Chessman: Christy King is somebody that I absolutely adore. She's the author of the Body Liberation Project, and she's amazing. And she talks about get getting beyond body acceptance. And and I don't really want to be neutral about my body. Actually.

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Christine Chessman: I find that

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Christine Chessman: that is maybe a stepping stone. But I wanna be really appreciative of my body and loving towards it. I don't want to just see it as neutral.

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Christine Chessman: and you know she talks about getting to that place where you're in love with your body again, or with yourself more yourself as a whole.

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And I don't know. What do you feel around? That is neutrality, something that you're

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Christine Chessman: aiming for so body neutrality is for anybody. Listening is just when

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Krista Beck: you know you might look at yourself and not love what you see. But you can get on with your day and not worry about it.

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Krista Beck: Yeah, I think body acceptance is so hard. Because, especially like I said before, if you are in a larger body, because it's really hard to accept your own body when the rest of society doesn't accept your body.

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Krista Beck: So I don't know. Like for me, personally, I've very. I have learned to accept my body. Also have that privilege like we've talked about. And also, I would say, body acceptance doesn't also doesn't mean loving your body like I have parts of my body. I don't love it. If I could snap my fingers and change, I'm sure. Why not? But I'm also never gonna put myself through the harm through harm's way again to try change my body also, knowing it doesn't work.

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So yeah, I think body acceptance is very difficult and body neutrality is a great first step, and if you're able to move forward

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Krista Beck: when my clients are working on this piece.

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Krista Beck: Something I suggest is like just trying to, at least not your body. Not let your body interfere with your life, because I see a lot of people holding off doing things like, for example, they won't book their hot vacation until they're in a smaller body, or like people have skipped high school reunions or they avoid pool parties. They avoid swimming with their kids. So I think letting preventing your body from preventing you from doing things like that is huge on its own

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Christine Chessman: 100%, and I think you know you can. I work with Dr. Jen Huber, and she is at menopause nutritionist on Instagram, but she also always talks about. If your thoughts and feelings about your body

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Christine Chessman: are determining your Happiness, or the main thing in your in your self Esteem, or the kind of, or if they are driving the self Esteem bus. you will never be happy. So if if your self Esteem is entirely focused on body image. Whether you're working on body, image or not.

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Christine Chessman: you will never be happy, and that's something that really stuck with me.

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Christine Chessman: I don't know if that makes sense to.

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Krista Beck: Yeah, totally. And like, when it comes to body, image to I think, just yeah. Learning how to.

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Krista Beck: I lost my train of thought again.

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Krista Beck: body, image, body, image, body, acceptance, body, image. Oh, sorry. Okay. When it comes to like body image, like, I think, a big step in that, too, is starting to recognize that like we talked about, health doesn't have a look.

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Krista Beck: and allowing people to realize like their body was never the problem. And society is really the problem. That's a big step again. It's gonna be hard, because a lot of other people on the outside aren't thinking that way. But that's a big stepping stone is just recognizing that your body isn't necessarily the problem. You can't control your body size. You may be in a body size as larger than desirable by society. But there's not much you can do about that, and that that alone kind of helps them move forward, and at least helps a person really stop focusing on trying to control their body size.

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Christine Chessman: And I, absolutely 100% agree with that. And what I would say is, if you're online, follow people who have the same size bodies as you

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Christine Chessman: or a similar body type to you. And II work for a platform which is body, image fitness. And you know we have a range of different instructors.

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Christine Chessman: and it's really valuable to be taught by somebody who's got a similar body type to you.

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Christine Chessman: And you know, see how they move and see rather than just surrounding yourself with. you know, thin white women.

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Krista Beck: Which you know Instagram is absolutely full of.

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Christine Chessman: and I think that can really bolster your self esteem in that regard. And also movement. I don't know. I'd like to finish with movement with you, Krista, cause for me. If I'm having a bad body image day.

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Christine Chessman: I like to think, just get into my body and move.

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Christine Chessman: So whether that is Pilates running strength, training whatever dancing, just taking a minute to

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Christine Chessman: move, get into the body and just use the body

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Christine Chessman: rather than just think about the body. It really helps me. And I, what is your relationship with movement

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Krista Beck: better now? So yeah, so it used to be very much moved for the purpose of calorie burning, and it felt very forced, and I felt really bad when I wasn't able to get my movement in. And now it's more, let's move because it feels good. It does serve our health. And I actually enjoy this movement, or because I have to take my dog for a walk. Right? So it's really changed my perspective a lot. And now it's not like dreadful. It's something that

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Krista Beck: you know before, for example, walking to me didn't count as movement like, so I would just avoid it like, well, I didn't get my work done like, what's the point now? I'm like.

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Krista Beck: if I'm like working all day, and I'm tired, and I just need a break from the screen. I'm like 10 min Walk could do so much wonders, and it's just such a different perspective shift. And you get so much more health benefits when you view it that way. Because you're like, Hey, I feel like I need to walk right now. Let's go do it rather than 10 min. Walk's not gonna do anything. It's not gonna result in weight loss, like I need to do something better, and if I can't, then I'm not doing anything. That was how it used to be for me.

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Christine Chessman: And it's it's interesting, like the world of movement opens up suddenly cause you're not looking for movement, that is, gonna give you that calorie burn. It's not about that. It's about. Oh, what would I like to do? You've got a choice. You can choose whatever you like.

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Krista Beck: so you don't have to choose fat, burning activities. You have to choose whatever feels good in your body, or which sounds good.

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Christine Chessman: And I think that is something which you know we've talked a lot about how hard it is intuitive eating journey and on dieting, and but there's so much freedom in it as well, so much freedom like the journey. Yes, it's it's almost it's more confusing than hard, I guess. But yeah, there can be some difficulties, but it's freeing like dieting is hard, and it sucks, and there's never freedom, and it's never gets better. Intuitive eating becomes second nature, and it allows you to explore all sorts of food and movement, and allows you just be at peace with your body and no longer be at war with food and your body and movement. And

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Krista Beck: yeah, it's really life changing honestly.

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Christine Chessman: Oh, my goodness, I could talk to you all day. I would love to know what. Hi! We can work with you. And where do you hang out? Where can we find you. Christa.

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Yeah. So I mainly hang out on Instagram at Dietitian Krista, and I have a few couple different ways to work with me, or a few, I guess. So I have one to one nutrition coach you can look into. I have a course on the formula for food freedom which basically brings you

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Krista Beck: from start to finish. Kind of all the information you need to know to really get into that journey and achieve a lot of milestones, I will say intuitive eating is a lifelong journey, but gives you all the information, and then I also have some free resources as well for people. Just to get started with intuitive eating. If you wanna learn more like in a short period of time for free just to see if it's for you. And I also have a free guide on overcoming overeating. So all those can be found on my website. Www. Dot dietitian krista.com.

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Christine Chessman: Oh, and I will put all of that in the show notes, but from life. Thank you so much for joining me, Krista and I might have to get you back on in the new feature for part day. Thanks so much for having me definitely. I would love to come back.