June 27, 2025
Mindful Eating: A Functional Approach to Food and Emotions with Elizabeth Dall
Send us a text Struggling to help clients break free from diet cycles and emotional eating? Today’s guest, Elizabeth Dall, shares how mindful eating transforms metabolism, mindset, and lasting results—without restriction or calorie counting. Have your clients ever said they “know what to do”—but still can’t seem to follow through? It’s frustrating when we hand over the perfect nutrition plan, only to watch our patients spiral back into stress eating, burnout, or extreme restriction. The truth...
Struggling to help clients break free from diet cycles and emotional eating? Today’s guest, Elizabeth Dall, shares how mindful eating transforms metabolism, mindset, and lasting results—without restriction or calorie counting.
Have your clients ever said they “know what to do”—but still can’t seem to follow through?
It’s frustrating when we hand over the perfect nutrition plan, only to watch our patients spiral back into stress eating, burnout, or extreme restriction. The truth? Knowledge alone isn’t enough. If we don’t address the emotional and behavioral patterns behind food choices, the cycle just repeats.
In today’s episode, I’m joined by Elizabeth Dall, intuitive eating counselor and host of the Woman of Wellness podcast, to explore a more functional, mindful, and compassionate way to approach food and health.
BY THE TIME YOU FINISH LISTENING, YOU’LL DISCOVER:
- Why restrictive eating backfires—and what to do instead
- How emotions and burnout sabotage even the best health intentions
- What mindful eating really looks like (and how to guide clients into it)
This conversation blends the science of nutrition with the soul of behavior change—so you can help your clients finally break free from food fear and find their flow.
CONNECT WITH ELIZABETH DALL
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00:00 - Food Freedom vs. Diet Restriction
03:15 - Why Traditional Plans Often Fail
08:36 - Emotions and Mindful Eating Connection
15:22 - Practical Mindful Eating Strategies
22:26 - Boundaries Without Restriction
28:32 - Client Success and Practitioner Tips
34:18 - Episode Wrap-Up and Resources
WEBVTT
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When we approach it from a place of my body is worthy of nurture and nourishment, no matter what my results say.
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When I start to shift that perspective and say, ok, I can start giving it food that serves my body, that's when real change happens.
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If you want to break the mold of traditional pharmacy and health care, you are in the right place.
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Welcome to the Pivoting Pharmacy with Nutrigenomics podcast, part of the Pharmacy Podcast Network.
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Here's a little truth bomb.
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We're all unique, down to our DNA, so it's no wonder we react differently to the same medications, foods and environment.
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Here's a million dollar question how can you discover exactly what your body needs, which medication, what foods or supplements and which exercises are right for you?
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How can you manage chronic conditions like diabetes without more medications?
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How can you lose weight and keep it off?
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How do you tap into your genetic blueprint so you can stop surviving and start thriving in health and life?
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That is the question, and this podcast will give you the answer.
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I'm your host, Dr.
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Tamar Lawful, Doctor of Pharmacy.
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Let's pivot into genomics and bring healthcare to higher levels.
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Hello and welcome to Pivoting Pharmacy with Nutrigenomics.
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I'm your host, Dr.
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Tamar Lawful, Doctor of Pharmacy and certified nutritional genomics specialist.
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I want to ask you something have you ever found yourself standing in the kitchen thinking I know what I'm supposed to eat, so why do I feel stuck?
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You've downloaded the meal plans, tracked the macros, swapped the sugar, you've tried, and yet the scale doesn't budge, the cravings come back and, worst of all, you start to feel like maybe the problem is you.
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That's why I'm so excited for today's episode.
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I'm joined by Elizabeth Dahl, a clinical exercise physiologist, intuitive eating counselor and host of the Women of Wellness podcast.
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Elizabeth works with women who are tired of obsessing over every bite and still feeling like they're failing.
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What makes her work so powerful is that she doesn't just talk about nutrition.
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She helps women rebuild a peaceful relationship with food, emotions and their own bodies.
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Because the truth is, most of us aren't doing it wrong.
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We're just carrying years of stress, perfectionism and diet culture expectations into our mealtime decisions.
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So in this episode, we're going to explore why following the plan isn't as simple as it sounds, how emotions like stress and burnout impact your eating habits, what mindful eating actually means and how to start even when you're busy.
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This one's for the woman who's tired of trying harder and ready to try differently.
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Listen in.
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So, Elizabeth, thank you for joining us on Pivoting Pharmacy with Nutrigenomics.
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I'm so happy to have you here today.
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Yes, thanks for having me.
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You are welcome Now.
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I know your approach is deeply personal and rooted in both science and empathy.
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To kick things off, can you share what first led you to focus on mindful eating and behavior?
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change.
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Yeah, so you know, I started in this industry as a personal trainer and I would give my clients the quote textbook perfect plans, right, follow this, do this.
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And a lot of times they would come back and they weren't getting results because they weren't following the plan.
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And you know my limited knowledge at that time was well, why aren't you following it?
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If you follow it, you'll get the results.
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And what I learned as I kind of dug deeper was that you know, these women that I was working with were trying to fit these perfect plans into imperfect lives and didn't know how to navigate behavior change in ups and downs and all of that.
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So that's what really led me into realizing that you know, change is more about following a very step-by-step plan right, a perfect plan.
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It's more about learning how to implement health into your lifestyle.
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I like that because everyone's different and you can have a plan, but it's general and doesn't necessarily work for everybody.
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I love that because that's what I'm all about too.
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There's this terminology of food freedom, so what does it mean to be a food freedom expert, and why is that so needed today?
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That's a good question and there are a lot of definitions out there or understandings of food freedom, and what I personally believe in the way that I teach my clients is that food freedom is having a good, not perfect, relationship with food, where you are able to eat food that satisfies your body and also feels good and satisfies your life, your lifestyle.
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There's a lot of misconception that food freedom is a free-for-all, where it's okay, I have food freedom so I can do whatever I want.
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But food freedom really is a sign of of health recognizing that I can have these foods and have boundaries around, foods that help my body feel its very best without having so much restriction or free-for-all, that middle.
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I love that because many people think that it's restrictive.
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When you have to change how you eat.
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So why can't I just eat whatever?
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But being able to hone in on what your body actually needs, what makes you feel good, you realize very quickly that you do have a lot of options.
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It's not as restrictive as you thought it would be.
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Yeah, and if we have been living in that diet culture for so long, we're kind of programmed with that restriction mindset and food freedom brings in like yeah, you can still enjoy the foods that serve your body without feeling like it's restrictive.
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Right, and talking about restrictive, I know we touched on a little bit, but I wouldn't be surprised if people who are starting out and changing how they eat for healthy habits feel that things are restrictive, and that might be another key component as to why they have difficulty.
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Let's say, air quotations following the plan, right?
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So can we dive a little bit deeper on that, retouching back on why some people fail at following the plan?
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Is there anything else that you feel contributes to that as well?
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Yeah, I want to give you an analogy.
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I think this might help drive home the point.
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So think about a swing as you pull back the swing.
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The farther you pull back the swing, the further it's going to go in the other direction.
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Pull back the swing, the further it's going to go in the other direction, right.
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And so what happens a lot of times and we're fed this by society and the health and wellness culture sometimes is that the more restrictive we go right, the more strict those results like all of that.
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So we pull that swing back really far.
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We got to be really, really restrictive, but as soon as we do that, we set ourselves up for a really big swing in the other direction.
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And anyone that has experienced this all or nothing, thinking right, this extreme restriction has also experienced that swing to the screw it mentality, the oh well, I've already screwed up, I might as well keep going.
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You know I'm a failure, I don't have any willpower, and it's because we wind ourselves up so tightly we pull that swing back so tight to say all of these things are off limits.
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And there's this book called Intuitive Eating by Evelyn Tripoli and she talks about as soon as you eliminate a food, it builds up a craving for that food and it's very much a similar thing.
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As soon as we start restricting, the more likely we are to then swing the other direction and overeat because, human nature, we don't want to feel that restriction.
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Right, that's a great analogy.
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I love it and so true, so factual, because I know when you get clients who their body is so used to being exposed to certain foods, eating certain foods, taking in certain foods, so yeah, naturally you're going to have that craving for it.
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It's like withdrawals withdrawal from that particular food, or whether it's the salt or the carbs or the sugars.
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You're going to have that and to compensate, you can tend to overdo it and that's where the emotions come in as well.
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So, from your perspective, how do emotions, stress or even perfectionism interfere with lasting habit changes?
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yeah, emotions is a big one, and what I like to tell people is we don't always have control over what emotions we feel.
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We, we can do some proactive things, but life is life and it causes emotions, and so what I like to remind people is that we're allowed to feel the feelings, you're allowed to have those feelings, you're allowed to have stressful days, and I actually invite people to look at emotional eating emotional like emotions as a good thing, because it's your body's way of signaling to you that something is off, something needs to be addressed.
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So, if you are stressed, there's something in your body that is saying, hey, I need some help here, I need some stress management, I need some calm.
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If you're tired, your body's saying, hey, I need some rest.
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And so a lot of people look at emotions as, oh bad, I want to avoid it.
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But I want to kind of flip the script a little bit and switch our mindset to say, okay, these emotions are good because it's what allows me to reconnect with my body, and that's what we need to do in order to have a good relationship with food.
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We need to have a good mind-body connection.
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So if we look at emotions as, hey, this is part of life.
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I can't have a textbook, perfect plan that doesn't ever include emotions, right, if it's part of life, then I can lean into it and say, oh, I see that this is happening.
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Can lean into it and say, oh, I see that this is happening.
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Now I can identify it and do something about it.
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I like that, that mind to body experience, and I guess that's where mindful eating comes into correct.
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So let's transition into that, let's shift into mindful eating, because it isn't just about food, as you're telling us.
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It's about how we relate to our bodies, especially in time, to stress or transition.
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So, elizabeth, tell us exactly what is mindful eating?
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How is it different from simply eating healthy?
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Yeah, we're probably unaware of how chaotic of eaters we are.
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We eat on the go a lot, and so mindful eating really is about kind of like what I mentioned before, this reconnecting of your body and your brain and having an experience with food.
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If we are in diet culture or we've been taught to eliminate foods, we've been taught to turn off or ignore those signals of our body saying we're hungry, we're full, eat this, stop here, right.
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At some point in life we've learned to kind of ignore or turn those signals off.
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And so what mindful eating really is at the core is reigniting those signals, to recognize that you have the ability to know and meet the needs of your own body.
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We've just got to learn to reconnect.
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It's kind of like a plug, right, we're plugging it back in and saying, okay, I'm listening to my body.
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What it physiologically needs, right, it needs nutrients.
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That serves me.
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And also, food is an experience.
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Food is an experience in so many different areas of our life, right, own, in groups, in events, and so when we're creating a good experience with food and our bodies being nurtured physiologically, physically that's where the mindful eating comes in is we're capturing both of those okay, I love that.
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Now is it possible to achieve optimal nutrition without tracking or counting like calories or tracking what you eat?
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What do you recommend?
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Yeah, that can seem like a very foreign concept for some, especially if you have tracked for a long time, but I'm going to give you another analogy, because this is what I do.
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I think about a baby.
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I have a toddler right now and she knows exactly how much food she wants, she knows when to stop, she knows what she wants.
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And we have that gift in our body.
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We were born with it.
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Every single person was born with their body saying I have the gift of knowing what my body wants and needs.
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I know how to start, I know how to stop and at some point in our life, kind of like I mentioned, we lose that connection.
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We lose that.
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But the cool thing is is it's still there.
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The gift is still there.
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It's just about refinding it.
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And so people that have relied on tracking for a long time, it can take a little bit of time to transition to this concept of mindfully eating our foods.
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But as you learn the skill and the practice of mindful eating, you go from being someone that might be like, well, my body mindfully wants all the cookies all day.
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Right, I mean, that's what we usually start with because it makes sense, but you do transition to a place where, oh, I recognize that my body feels better with this and that, and I know that these nutrition guidelines are here for a reason.
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They don't have to be restrictive.
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But, yeah, we understand what proteins and fats and carbohydrates do for our body.
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When we understand that, we can learn then how to put it in balance.
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I like that.
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So let's see how this can be applied, Elizabeth.
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So what are two or three simple ways to begin eating more mindfully, especially for busy women?
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Yeah, the first thing that I would suggest is picking one meal a day to start, if you can even just do one.
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I know we have busy lives, but if you can sit down for maybe 10 of 15 minutes with a meal per day and you start by asking yourself what am I feeling right now?
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So you're checking in with your body, you're creating that plug, right, you're plugging in and you're saying, okay, I'm checking in, what am I feeling?
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Am I feeling hungry?
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Am I feeling like I want a snack?
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Do I want a meal?
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Right, I'm sitting down, checking in.
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What do I feel right now, how do I want to feel when I'm done?
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So you're creating some of those boundaries for yourself of how do I feel right now and how do I want to feel when I'm done with this meal, and then spend 10 minutes calmly you know, not chaotically, which we're so used to doing sitting down with that meal and and paying attention, paying attention to that bite, paying attention to those signals.
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And as you do that, you'll start to, you'll start to recognize those signals.
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Oh, this is a fullness signal.
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This is a signal that says, oh, I feel satisfied.
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And when we're not paying attention, we often go past satisfied because we're so chaotic about it, let's get another one, okay, yeah, the second one from there that I that I usually tell people is we.
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In order for our body to rely on those hunger and fullness signals, we need to give it the right nutrients.
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We can't really rely on the signals if we're just eating like bagels and cookies all day right, because it's not telling our body what it needs.
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And so I like to have a very basic setup of do you have some protein in your meal?
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I like to say about a palm size portion of protein, so you don't have to weigh or measure, but just look at your palm.
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That's about what fits your needs.
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Do you have a palm-sized portion of protein?
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Great.
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What about a fist-sized portion of veggies?
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Those are our fibers.
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Those are a little bit of carbohydrates as well, right.
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Do you have a hand-cup size of carbohydrates?
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This could be fruits, this could be higher fiber carbohydrates you know your height like whole grains and things like that.
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And do you have some fats, maybe about a thumb size amount of fat?
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And if we can put those all together in a meal which isn't as hard as you think, it's pretty simple then we can, from there, rely on those hunger and fullness cues.
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So I like to tell people start getting mindful with your meals and then let's start adjusting your nutrition so that we can give that your body the right nutrients.
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That then can help you listen, because protein is a fullness macronutrient.
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It helps you feel full and satisfied.
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If you have some protein, your body's going to say, great, I feel full and satisfied, I can stop eating.
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So each macronutrient plays a role in helping our body hear that signal.
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Yeah, that's a great way to imagery for clients to really understand how much the portions that they should be eating of certain classes or groups of foods right.
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And I think what could resonate most with our audience, especially the practitioners who are listening, is that your approach goes beyond nutrition facts and protocols.
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And so many of us in healthcare we're trained to deliver evidence-based recommendations.
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But, as we mentioned earlier, we often see that patients and clients, they struggle to implement those recommendations, those guidelines, and I remember looking up and seeing that in studies nearly 80% of people already know what they should be doing for their health.
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But knowledge doesn't always translate to action.
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And that's the gap where real coaching and behavior change come in.
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And that's where your work really stands out, elizabeth, blending that science of nutrition with the human side of change.
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So let's dive into that, into science.
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How do you bring the science and the soul together in a way that creates lasting transformation?
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Yeah, that's a good question and I think a lot of people have the science right.
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We're told, like, these are good foods for you.
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I think there's a lot that you know.
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Oh, this study showed that this nutrient or this program worked.
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Right, we have that science.
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The second layer here with this is a lot of times when we're approaching change, it can come for a lot of people from a place of shame.
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Um, you know, if you go to your doctor, if you are a practitioner, you maybe have taken their biometric numbers and it's come into some red zones or whatever, and you're telling your patients, hey, you need to change this and you need to change this, and even the kindness words can still feel very much shame based.
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Right, I need to change these, I have to shift this and I like to invite people to again kind of flip that script.
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Instead of trying to escape our bodies because that's what shame leads to, this desire to I've got to get out of my body, I've got to escape this.
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It's wrong, right, it's wrong.
00:19:06.467 --> 00:19:10.643
Yeah, can we shift to say you know what?
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I'm here, I have these numbers, I recognize it, but can I instead create change from a place of nurture and nourishment?
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This this is the body I have right now.
00:19:21.612 --> 00:19:31.023
And when we approach it from change, we tend to go into that all or nothing cycle, the restriction, you know all of that.
00:19:31.023 --> 00:19:39.449
But when we approach it from a place of my body is worthy of nurture and nourishment, no matter where it is, no matter what my results say.
00:19:39.449 --> 00:19:57.403
When I start to shift that perspective and say, okay, I can start giving it food that serves my body, I can start moving in a way that serves my body as soon as I've entered into a place of I'm worthy of being nourished, that's when real change happens.
00:19:58.686 --> 00:20:01.492
And we definitely want to see that real change.
00:20:01.492 --> 00:20:03.885
Wow, that's really good.
00:20:03.885 --> 00:20:14.854
So still along the topic of the science behind mindful eating what exactly does the science say about metabolism, weight or hormones?
00:20:14.854 --> 00:20:16.296
Yeah, that's a good question.
00:20:17.140 --> 00:20:38.307
The science is that when we restrict, our bodies adjust, and so the more that you're putting yourself in restrict and binge cycles, your body gets out of whack because your metabolism is going to adjust to what you tell it to do.
00:20:39.028 --> 00:20:51.484
If're in a really negative, like in a high calorie deficit, your metabolism is going to drop because it's going to say, oh, you're not fueling me, so I'm not necessarily going to use those calories.
00:20:51.484 --> 00:20:51.865
And I was.
00:20:51.865 --> 00:21:08.703
I was just thinking I don't know why this came to my mind, but there was a starvation study where there was a bunch of men that were starved I want to say it was like in Nazi Germany, but I could be a little bit wrong but they were very, very, very malnourished and it was really interesting because they followed them.
00:21:08.703 --> 00:21:21.268
You know, after the fact, once they were refed, and so many of these men had so many struggles with binge eating and like overeating because they were restricted for so long and that.
00:21:21.268 --> 00:21:35.354
I know that was an older study, but it is a really valuable information to say the more that we restrict, the more likely we are to be affected with more binge eating behaviors later on.
00:21:36.039 --> 00:21:43.700
Yeah, so definitely mindful eating affects the hormones because that comes down to an imbalance of the appetite hormones.
00:21:43.700 --> 00:21:45.885
We want to do that binge eating.
00:21:45.885 --> 00:21:55.213
Mindful eating definitely helps with that and it supports the blood sugar regulation and definitely reduces that crash dieting, that crash dieting effect.
00:21:55.213 --> 00:22:07.030
And you mentioned metabolism because you have this rest and digest mode that you put the body in because you're not like overeating, you're not continuously eating, so you're going to improve digestion Right.
00:22:07.030 --> 00:22:08.920
And also we talked about those nutrients.
00:22:08.920 --> 00:22:23.846
We want those nutrients to be absorbed and, of course, with the weight regulation, so studies definitely support the effects, those benefits of mindful eating when it comes to how those hormones and metabolism and digestion even are weight management.
00:22:23.846 --> 00:22:26.152
So it's definitely backed by science.
00:22:26.152 --> 00:22:35.471
But yeah, that study is interesting because you would think calorie deficit and that's what a lot of people focus on when they want to lose weight is that calorie deficit?
00:22:35.471 --> 00:22:42.788
But in extremes, not realizing that the long-term effects is going to have, the backfire effect is going to have towards your weight loss goals?
00:22:43.220 --> 00:22:46.009
Yeah, I like to tell people your body will usually match your habits.
00:22:46.009 --> 00:22:52.353
So if you create some of those good habits, your body is naturally going to get to that place.
00:22:52.353 --> 00:22:53.982
And cool isn't that?
00:22:53.982 --> 00:22:57.352
Like that sounds so much easier than all the restriction methods.
00:22:57.759 --> 00:22:58.987
Yes, it doesn't have to be that complicated.
00:22:58.987 --> 00:23:00.615
Yeah, Now I know there have to be that complicated.
00:23:00.615 --> 00:23:03.792
Yeah, Now I know there's some myths out there.
00:23:03.792 --> 00:23:04.880
Can we talk about those?
00:23:04.880 --> 00:23:08.784
What myths about mindful eating or food freedom do you often need to correct?
00:23:09.484 --> 00:23:10.506
Oh, that's a good question.
00:23:10.506 --> 00:23:20.073
Probably the first is that, you know, going away from restriction and tracking, people often think that means I can do whatever I want.
00:23:20.073 --> 00:23:43.788
Or you know, I can eat whatever I want because I have this food freedom and and I like to think of it kind of we could kind of think of it like the swing again, or the or the, like a pendulum, where you, where you know, on one extreme we have extreme restriction, right, we cut foods out, we track them, we drop calories, and then on the other end, oh, I'll eat whatever I want whenever I want.
00:23:43.788 --> 00:23:47.255
Well, food freedom exists in the middle.
00:23:47.255 --> 00:23:49.746
It's okay to have some boundaries.
00:23:49.746 --> 00:24:04.127
I like to say boundaries are good, right, having things like yeah, maybe one of my boundaries or protocols that I follow is that I try to get protein with every meal because I know how it makes my body feel.
00:24:04.127 --> 00:24:07.515
So that has nutrition science behind that boundaries.
00:24:07.515 --> 00:24:10.469
But I also get to choose what that looks like.
00:24:10.469 --> 00:24:22.329
Or, you know, I don't necessarily have all the treats in my house all the time, but I know they're available to me if I want to go to the store and I'm craving a treat In fact, one of my favorite things.
00:24:22.470 --> 00:24:24.316
I used to really struggle with M&M's.
00:24:24.316 --> 00:24:29.327
If they were around me, I just ate them all the time and it was like really stressful and I made peace with M&M's okay.
00:24:29.327 --> 00:24:33.856
But it's so fun because M&M's is my road trip snack.
00:24:33.856 --> 00:24:35.278
Every time we go on a little road trip.
00:24:35.278 --> 00:24:44.361
I always go to the gas station when we like fill up with gas and I get like a little bag of M&M's and it's so enjoyable for me and it's available all the time.
00:24:44.361 --> 00:24:47.387
I could go to the store anytime and get a bag of M&M's.
00:24:47.387 --> 00:24:50.132
But it's that pendulum balance right.
00:24:50.132 --> 00:25:01.678
I know when it fuels my body and I don't want to eat it all day long and every day, but I do enjoy it occasionally and most of the time I'm still following those nutrition principles.
00:25:01.678 --> 00:25:12.365
So that's really what brings the balance together, so that we're not visualizing it as a free-for-all right, and I love that you brought up the boundaries.
00:25:13.006 --> 00:25:26.011
Not having those foods that are tempting or weaknesses or kryptonite in the house is a great method because, yes, you can always go to the store and get it, but if it's there all the time, what are you likely going to do?
00:25:26.011 --> 00:25:27.593
Why be tempted?
00:25:27.593 --> 00:25:29.854
Right, why be tempted?
00:25:29.854 --> 00:25:36.576
Yeah, mine is Starbucks Skittles ice cream, so they're not in the house on a regular basis at all.
00:25:36.576 --> 00:25:39.218
And with a six-year-old, you know I have to have some goodies.
00:25:39.718 --> 00:25:40.857
But some healthy ones yeah.
00:25:41.838 --> 00:25:42.558
So I love sharing.
00:25:42.558 --> 00:25:45.500
Thanks for sharing that very useful point with the boundaries.
00:25:45.500 --> 00:25:51.782
I would love to hear some client success stories, or at least one if you are able to share with us.
00:25:51.782 --> 00:25:52.903
Yeah.
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