309: Food PTSD: Diet Rules We Had to Unlearn with Co Host Anna Vocino

Get Leaner & Live Longer

Nate Palmer

Health, Self-improvement, Keto, Fitness, Health & Fitness, Femaleweightloss, Diet, Education, Intermittentfasting, Nutrition, Loseweight, Weightloss, Paleo, Carnivore, Lowcarb, Fasting, Exercise, Ketogenicdiet, How To, Ketogenic, Womenshealth

5 • 1K Ratings

🗓️ 18 August 2025

⏱️ 23 minutes

🔗️ Recording | iTunes | RSS

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Summary

If you want to get leaner and live longer, check out https://milliondollarbodylabs.com/

Have you ever felt guilty after eating a banana, or calculated how many snacks you could eat after a workout? I think we've all been there, struggling with food rules.

In this episode, I talked with Anna Vocino about food trauma and unlearning outdated food rules. We discussed how beliefs about fat from the 1990s and carb demonization from the 2000s still shape how we eat. People were taught low-fat foods were virtuous, and fruit was bad.

We also covered the issue of “gamifying” diets to allow for treats, which can lead to poor health outcomes even if weight is lost. True health requires considering both food quality and quantity. I learned that sustained change comes from addressing emotional patterns and beliefs, rather than relying on fear or self-hatred. Exercise is a separate component for well-being, not a reward system for eating certain foods.

Key Takeaways:

Outdated food rules, like fearing fat or demonizing carbs and fruit, are often based on marketing.
Seeing exercise as a way to “earn” food or applying an “if it fits your macros” approach can be a form of disordered eating.
Using tools like blood work and continuous glucose monitors (CGM) can provide insight into your body’s unique responses to food.

Lasting health transformation stems from addressing underlying beliefs and cultivating self-love, not from fear or self-hatred.

Resources:

Anna Vocino is a cookbook author, co-host of the Fitness Confidential podcast and founder of Eat Happy Kitchen.

https://eathappykitchen.com/

@annavocino (IG) https://instagram.com/annavocino

_________________________________________

Host Nate Palmer The founder of The Million Dollar Body and Author of "The Million Dollar Body Method", Nate has been in the industry of coaching over 15 years and has worked with over 1000 clients personally.

Nate Palmer’s Website: https://milliondollarbodylabs.com/

"The Million Dollar Body Method" by Nate Palmer: http://getnatesbook.com

Lean Energy Stack: https://milliondollarbodylabs.com/pages/lean

@_milliondollarbody (IG) https://www.instagram.com/_milliondollarbody

Transcript

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0:00.0	Have you ever eaten a banana and immediately felt guilty afterwards? Or maybe calculated how many
0:04.6	Nabisco snack packs you could eat after burning 300 calories in step class? I think we've all been
0:08.9	there. That's food PTSD. And it's way more common than we think. From fearing fat in the late
0:15.4	1990s to demonizing carbs in the 2000s, most of us have inherited some sort of disordered beliefs about food
0:21.7	that still shape how we eat today. In today's episode, I'm back in the podcast kitchen with
0:26.9	Anna Vachino cookbook author, host co-fost of the fitness confidential podcast and founder of Eat Happy
0:31.2	Kitchen to talk about food trauma, unlearning outdated food rules, and healing our relationship
0:35.5	with what's on our plates. Welcome to get leaner and live longer with Nate Palmer, the show for busy people who want to maximize their energy, burn fat, and build a body that feels as good as it looks. I'm Nate and I've been to coach since 2008. I believe that looking great and feeling unstoppable does not require hours in the gym or giving up all the foods that you love. This show is where I share real strategies that help you get leaner, live longer, and unlock your million dollar body one habit, meal,
0:58.4	and workout at a time. So if you're ready to cut to the noise and take control of your health,
1:02.5	let's do this. And Vachina, we're back in the kitchen, back in the podcast kitchen. We're cooking
1:06.8	up an episode on food PTSD. I want to talk to you about food rules you had to unlearn
1:13.1	based off of stuff that you were doing previously in previous iterations of your life.
1:19.1	And like, how do you got to this place right now where you're like more comfortable with food?
1:21.6	You have a pretty good system in place.
1:22.9	I was the target age to be a teenager slash college gal for low fat.
1:32.0	I was the target market for the snack wells.
1:35.7	I was at my, I almost said spin class, but it wasn't spin yet.
1:39.2	It was step aerobics, okay?
1:42.2	That's what we did.
1:43.2	Oh, yes.
1:46.1	Yes. Step aerobics. And if you were serious,
1:50.2	you did a couple of blocks on the, you know what I mean? You did a couple levels. Yeah, you're like three or four minimum. Yeah. Like you went to step class and you ate snack wells.
	...

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