Rewriting the Whole30: Evolving Health, Boundaries & Food Freedom with Melissa Urban

In this powerful conversation, host Eliza Kingsford welcomes her very first guest to the podcast — the trailblazing co-founder and CEO of Whole30, Melissa Urban. Together, they dive into what inspired the complete rewrite of the iconic Whole30 book, Melissa’s evolution as a thought leader, and why changing your mind is a sign of strength, not weakness.

They also explore the deep intersections of food noise, GLP-1 medications, emotional eating, and why turning the volume down is just the beginning of real transformation. Plus, Melissa shares how boundaries became the natural extension of her work and the truth behind the “Cadbury Egg” story from Food Freedom Forever.

If you’ve ever struggled with food, boundaries, or the pressure to "get it right" online or offline, this is a must-listen.

What You’ll Learn in This Episode:

• Why Melissa decided to rewrite the Whole30 book and how she’s changed since 2015.
• How she navigates criticism, evolves with science, and stays true to her integrity—especially in an online world full of strong opinions.
• What "food noise" really means, and how addressing emotional roots is key to long-term change.
• The Whole30’s stance on weight loss, and how it’s often misunderstood.
• How GLP-1 medications are influencing conversations about food and body image.
• Why boundaries are vital—and how “No is a complete sentence” became one of Melissa’s most empowering teachings.
• The story behind the Cadbury Egg and how the “Is it worth it?” test can be a powerful tool for food freedom.

Listen If You’re Curious About:

• Rebuilding your relationship with food from a place of integrity and self-awareness.
• Why changing your mind is a sign of growth.
• How to set clear, compassionate boundaries without guilt.
• How to use discernment (not diets) to make food decisions that honor your body and mind.

Episode Highlights:

[00:00 – 02:30] First Guest Jitters + Melissa Urban Intro

[03:40 – 06:40] Why She Rewrote the Whole30

[08:00 – 10:10] The Seed Oil Controversy

[10:40 – 13:50] Softening the Language of Tough Love

[14:00 – 17:00] Body Image & Thin Privilege

[17:20 – 21:00] Food Noise, Addiction & GLP-1s

[22:30 – 25:00] Whole30 ≠ Weight Loss

[25:45 – 30:00] GLP-1s, Shame & the Pendulum Shift

[32:00 – 36:00] Becoming the Boundary Boss

[38:45 – 43:00] The “Is It Worth It?” Cadbury Egg Story

[46:00 – 47:30] Advice for Whole30 Newbies

About Your Host:

Eliza Kingsford is a licensed psychotherapist and behavior change specialist helping people quiet food noise and build empowered relationships with eating, body image, and themselves.

Free Resource for You:

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🔗 Links & Resources:

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Connect with Melissa Urban:

• 💻 Website: whole30.com
• 📸 Instagram: @melissau
• 📚 Books: The New Whole30, The Book of Boundaries, Food Freedom Forever, and more

Follow Eliza on Instagram: @elizakingsford

You can find all of my resources, links and programs at elizakingsford.com