In this holiday episode, Kyla dives into how to enjoy Christmas food without guilt, shame, or the annual pressure to start a restrictive New Year diet.
If you're tired of the binge-restrict cycle, the “I’ll fix it in January” mindset, or feeling like every holiday treat needs to be “earned,” this conversation is for you.
You’ll learn how to release guilt, trust your body, and break free from the trap of diet culture — all while savouring every festive bite!
✨ Tune in for practical tips, mindset shifts, and empowering reminders to help you stay aligned with food freedom all season long.
Kyla Holley is the Director of the Australian Centre for Eating Behaviour
Join our comprehensive 6 week Change your Relationship with Food online course
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Also check out www.achievingstuff.com
In this conversation, Kyla Holley interviews Kayla MacDonald, a food freedom and embodiment coach, who shares her journey from struggling with body image and emotional eating to developing a unique coaching method that combines creativity, archetypes, and emotional healing.
Kayla discusses the dark side of health coaching, the importance of understanding one's origin story, and how our relationship with food mirrors our desires in life. She introduces her innovative approach that encourages women to rewrite their narratives and embrace their bodies through a playful and imaginative lens.
Kyla Holley
Director of the Australian Centre for Eating Behaviour
To book a Discovery Session www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon
Check out www.achievingstuff.com
Kayla MacDonald
www.embodiedwritingwarrior.com
Access Kayla's free course here
Find the Divine Daddies audio listening guide here
Host Kyla Holley introduces "Achieving Stuff," a new range of tactile star-chart packs designed to help children and adults tackle anxiety, procrastination and small health goals through positive reinforcement and bias modification.
The episode explains the psychology behind the tools, highlights the kids' Bravery Chart and the adult "Get Shit Done" chart, and describes how eight weeks of small, achievable tasks and stickers build confidence and real-life progress.
Kyla Holley
Director of the Australian Centre for Eating Behaviour
To book a Discovery Session www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon
Check out www.achievingstuff.com
In this episode Kyla explores how having guests or staying with others—especially at holiday times—can disrupt routines, trigger mirroring behavior, and create pressure around accepting or finishing food. She shares examples of family food dynamics, food memories, and how alcohol and mealtime schedules can affect eating patterns.
Practical tips include planning your boundaries, communicating likes, dislikes and allergies with hosts or guests, packing snacks, and deciding where to be flexible. The episode encourages compassion, no-judgment, and simple preparation to make gatherings feel safer and more enjoyable around food.
Kyla Holley
Director of the Australian Centre for Eating Behaviour
To book a Discovery Session www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon
In this powerful episode, we dive into what it really means to put yourself first — without guilt, apology, or second-guessing.
If you’ve been overgiving, running on empty, or struggling to recognise your own worth, this conversation will remind you why prioritising self-care and valuing yourself is essential, not optional.
You’ll learn how to honour your needs, protect your energy, and finally step into the bold, empowered version of yourself that’s been waiting to rise.
Get ready for real talk, mindset shifts, and gentle-but-firm reminders that you deserve to come first — today, tomorrow, and always.
Kyla Holley
Director of the Australian Centre for Eating Behaviour
To book a Discovery Session www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon
Thinking about stopping your GLP-1 weight loss medication — like Ozempic, Wegovy, or Mounjaro — but feeling anxious about what comes next? You’re not alone.
In this episode, we dive into what’s likely to happen when you stop GLP-1 agonists, backed by current research and real-world experience. You’ll learn:
✨ What to expect physically when your body adjusts after stopping the medication 🧠 The mindset shifts that help you move from fear to freedom 💖 How to practice compassion through normal fluctuations and changes 🥗 Practical strategies to maintain your results through balanced habits 💪 Why self-trust and consistency matter more than perfection
This conversation will help you step into your next chapter with confidence, grace, and the knowledge that sustainable health is 100% possible — with or without medication.
🎧 Tune in to feel supported, informed, and inspired to continue your wellness journey your way.
Kyla Holley
Director of the Australian Centre for Eating Behaviour
To book a Discovery Session www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon
In this episode Kyla explores how anxiety and overthinking commonly affect our eating—either shutting down appetite or triggering comfort-eating—and why these responses are not a moral failing but a nervous system reaction.
She shares practical steps: notice and track your patterns and triggers, calm your body before eating (breathing, a warm drink, a walk), and create space between feeling and reacting. Kyla teaches a simple, but powerful thought-distancing exercise—turn “I’m anxious” into “I’m having the thought that I’m anxious”—to reduce reactivity and build curiosity.
Kyla Holley
Director of the Australian Centre for Eating Behaviour
To book a Discovery Session www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon
Practice these techniques to shift emotional eating from your only coping skill to one of many, and to start transforming your relationship with food.
Have you ever felt trapped in the exhausting cycle of undereating one week and overeating the next — wondering why your “willpower” keeps slipping?
In this episode, we’re unpacking the hidden effects of dieting, undereating, and food obsession — and why your body might be fighting back, not failing you.
You’ll learn how diet culture trains us to distrust our hunger, how undernourishment affects your hormones and emotions, and most importantly, how to finally find freedom from the restrict–binge loop.
Together, we’ll explore: ✨ The reason your body doesn’t trust you (and how to rebuild that trust) ✨ How undereating triggers overeating — and why it’s not your fault ✨ Simple steps to nourish yourself with compassion and balance
If you’ve ever thought, “I’ll start again tomorrow,” this episode is your permission slip to stop starting over — and start healing for real.
🎧 Press play to learn how to escape the cycle, reconnect with your body’s wisdom, and make peace with food once and for all.
Kyla Holley
Director of the Australian Centre for Eating Behaviour
To book a Discovery Session www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon
Ever had one small slip spiral into an “I’ve blown it” moment?
In this episode, I share the real story behind last week’s missed episode—thanks to a cancelled flight—and how that unexpected disruption led me to reflect on the abstinence violation response in healthy eating.
You’ll discover how to break free from the all-or-nothing mindset, release guilt and shame, and approach your wellness journey with more compassion.
Learn how to externalise setbacks, let go of perfectionism, and bounce back with practical, doable strategies—like starting small, building slow, and staying consistent.
Kyla Holley
Director of the Australian Centre for Eating Behaviour
To book a Discovery Session www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon
In this episode of Change Your Relationship with Food, we’re diving into the truth about emotional eating—why it happens, why it’s not a sign of weakness, and how you can soothe your emotions without relying on food.
Here’s what you’ll discover: ✨ The difference between physical hunger and emotional hunger ✨ The most common emotional triggers for overeating (and how to spot them) ✨ Why food feels so comforting in the moment—and why the relief doesn’t last ✨ Practical tools to calm cravings and comfort yourself without guilt ✨ How to create your own “comfort menu” for lasting peace and nourishment
By the end, you’ll feel empowered to meet your deeper needs with compassion, curiosity, and freedom—breaking free from the emotional eating cycle.
👉 If this episode resonates, share it with a friend and follow Change Your Relationship with Food so you never miss an empowering conversation.
Kyla Holley
Director of the Australian Centre for Eating Behaviour
To book a Discovery Session www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon
Have you ever wondered why you crave chocolate late at night, salty chips after a stressful day, or sweets when you’re feeling low?
In this episode of Change Your Relationship with Food, we dive into the psychology of cravings—and reveal the surprising truths about what your body and mind are really asking for.
Instead of seeing cravings as “bad” or a lack of willpower, you’ll learn how to decode them as messages of wisdom. Together, we’ll explore:
✨ The science behind cravings and your brain’s reward system ✨ Emotional roots of food cravings (stress, comfort, childhood conditioning) ✨ What common cravings really mean—beyond the food itself ✨ Practical tools to respond with compassion instead of guilt
By the end of this episode, you’ll see your cravings in a whole new light—and feel empowered to meet your deeper needs with curiosity, compassion, and freedom.
👉 If today’s episode resonated, share it with a friend who struggles with cravings and hit follow so you never miss an episode of Change Your Relationship with Food.
Kyla Holley
Director of the Australian Centre for Eating Behaviour
To book a Discovery Session www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon
Tired of starting diets, only to feel deprived and frustrated?
In this episode, Kyla Holley introduces a refreshingly simple 4-step framework—the A.R.S.E Method—that can completely change the way you approach food.
Instead of cutting foods or chasing rigid rules, you’ll learn how to:
Use honest food diaries to uncover the real patterns driving your habits.
Restructure your routine with small, realistic swaps .
Start making changes immediately—no waiting for “Monday.”
Actually enjoy the process (yes, really).
This isn’t about restriction. It’s about adding supportive habits, celebrating your progress, and giving yourself permission to build a healthier relationship with food—one step at a time.
👉 Want to go deeper? Check out the six-week course and companion workbook linked in the episode notes to guide you through the process and support lasting change.
Kyla Holley
Director of the Australian Centre for Eating Behaviour
To book a Discovery Session www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon
Host Kyla Holley explains the "health halo"—how packaging highlights one positive claim (like “low-fat” or “high protein”) while hiding other ingredients and misleading shoppers. She breaks down common labels—low fat, sugar-free, organic, gluten-free, all natural, light, reduced, baked not fried, and protein—and shows why you should always check the nutrition panel.
Practical tips: compare products using the per-100g column, flip packages to read the full ingredient list, and weigh the real benefits versus cost.
The episode encourages informed choices, not judgment, so you know what you’re buying and putting into your body.
Kyla Holley
Director of the Australian Centre for Eating Behaviour
To book a Discovery Session www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon
Welcome to Change Your Relationship with Food with Kyla Holley, an eating disorder and bariatric therapist.
This episode reframes therapy as a preventive, skill-building process—not just a last resort—highlighting how therapy can improve your relationship with food, communication, and overall wellbeing.
Kyla explores common barriers like stigma, fear of judgment, time and cost concerns, and explains why seeking support when you’re coping (not only in crisis) yields the best results.
She also introduces a two-hour Discovery Session: a one-off, personalised deep dive into your food story, practical steps and a take-home plan, with options to continue, in person or online.
Kyla Holley
Director of the Australian Centre for Eating Behaviour
To book a Discovery Session www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon
In this conversation, Kyla Holley chats with Dr. Andrew Ramsay who shares his extensive experience in bariatric surgery, discussing his career path, the evolution of surgical techniques, and the importance of lifestyle changes for patients. He reflects on societal attitudes towards obesity and the physiological challenges of weight loss, emphasising the need for compassion and understanding in treating patients. The discussion also highlights the rewarding aspects of seeing patients improve their health and quality of life post-surgery.
Kyla Holley
Director of the Australian Centre for Eating Behaviour www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon
Have you ever wondered why you feel guilty after eating dessert, or why it’s so hard to trust your hunger cues? The truth is — it’s not your fault. Diet culture has been shaping the way you eat, think, and feel about food in ways you might not even realize.
In this episode of Change Your Relationship with Food, we uncover the 5 hidden ways diet culture influences your daily choices — from labeling foods as “good” or “bad,” to disconnecting you from your body’s wisdom. You’ll learn how these subtle patterns show up in your life and the first steps to breaking free from them.
✨ What You’ll Learn:
Why diet culture keeps you stuck in guilt and shame.
How to spot hidden food rules controlling your choices.
Simple shifts to start trusting your body again.
If you’re ready to release food guilt and reclaim your power, this episode is for you.
Kyla Holley
Director of the Australian Centre for Eating Behaviour www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon
Welcome to "Change Your Relationship with Food," hosted by Kyla Holley. In this episode, we're joined by Emily Sopo MS, NASM-CPT, a seasoned fitness and nutrition coach who shares her transformative journey from perfectionism and eating disorder to becoming an advocate for strength training and balanced nutrition.
Discover how willpower isn't the ultimate solution and why building sustainable habits is key to improving your health. Emily provides insights into setting realistic goals, overcoming the fear of imperfection, and creating a supportive routine that fits into a busy lifestyle.
Tune in for a refreshing conversation that encourages listeners to take small, actionable steps towards a healthier relationship with food and body image, free from guilt and extreme diets.
Kyla Holley
Director of the Australian Centre for Eating Behaviour www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon
Emily Sopo, MS, NASM-CPT
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Discover how intuitive eating is more than just eating whatever, whenever, and unveil the truth behind this liberating approach.
Explore how to listen to your body's natural hunger and fullness signals and learn practical steps to develop a healthy, intuitive relationship with food. This episode debunks five common myths that might be holding you back, offering insights that could change your perspective forever.
Whether you have health goals or concerns about structure, find out how intuitive eating can fit into your lifestyle without sacrificing well-being. Tune in to transform your relationship with food and move towards genuine freedom and peace with every bite.
Kyla Holley
Director of the Australian Centre for Eating Behaviour www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon
In this episode, we dive into the ever-growing trend of weight loss injectables. Kyla Holley shares insights into these medications like Ozempic and Wegovy, explaining their effects, benefits, and potential drawbacks. From understanding how these injectables work to navigating their costs and side effects, the discussion covers all you need to know about this pharmaceutical trend.
Explore the 10-step plan outlined by our host to leverage the benefits of weight loss injectables while ensuring long-term success. This episode provides practical advice on mindful eating, maintaining hydration, strength training, and more, to help listeners develop a sustainable and healthy relationship with food.
Kyla Holley
Director of the Australian Centre for Eating Behaviour www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon
In this episode, Kyla challenges the conventional notions of health.
She poses the intriguing question, 'Are you healthy?', and explores the complex and subjective nature of health beyond just physical appearance or numbers on a scale.
Dive into a detailed exploration of what looking, feeling, and being healthy actually means to different people. The episode encourages listeners to reflect on their personal definitions of health and how these definitions influence their goals and motivations.
Listeners are motivated to assess their own health priorities, recognising that health is not a one-size-fits-all concept but a personalised journey influenced by individual circumstances, stage of life, and personal values. The episode aims to inspire listeners to feel better about themselves and to understand that health is about more than just superficial attributes.
This conversation also highlights the importance of embracing one's own body and achieving the best possible health under one's unique circumstances.
Join the journey to redefine health and learn how to like, and ultimately love, yourself more fully.
Kyla Holley
Director of the Australian Centre for Eating Behaviour www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon