Are you tired of restrictive diets, fads, and unattainable perfectionism?
Do you want to learn how to have a balanced relationship with food, one that means you’re no longer on the binge then restrict rollercoaster?
Are you confused by all the different, and often contradictory, diet opionions out there?
If so you’re in the right place.
Welcome to The Positive Nutrition Podcast! Hosted by Miranda Lewis. Each episode aims to leave you feeling positive and uplifted about nutrition and support you in creating a healthy, happy and calm relationship with food.
Are you tired of restrictive diets, fads, and unattainable perfectionism?
Do you want to learn how to have a balanced relationship with food, one that means you’re no longer on the binge then restrict rollercoaster?
Are you confused by all the different, and often contradictory, diet opionions out there?
If so you’re in the right place.
Welcome to The Positive Nutrition Podcast! Hosted by Miranda Lewis. Each episode aims to leave you feeling positive and uplifted about nutrition and support you in creating a healthy, happy and calm relationship with food.
We’ve been told that weight loss is all about “calories in, calories out.”
But that is far too simplistic a view.
In this episode, I’m breaking down 5 key reasons why that old-school model doesn’t tell the whole story—and how it often keeps women feeling shame around their bodies.
From stress to sleep, trauma to meal timing, I’ll show you what’s really going on beneath the surface—and why your body is so much more than a math equation.
How your genetics and body type shape your natural weight
The impact of stress and sleep on cravings, hormones, and fat storage
Why unresolved trauma affects your nervous system and weight
The role of eating speed and meal timing in hunger, digestion, and bingeing
Why macro balance matters more than counting calories
What actually happens to your metabolism in a calorie deficit—and why restriction can backfire
You’re not broken. You’re not failing.
Your body is working for you—not against you.
It’s time to stop fighting and start understanding what your body truly needs to feel safe, nourished, and supported.
If this episode resonates with you, it would mean the world if you’d share it, leave a review, or send it to a friend who needs a little food freedom in their life.
Find me on Instagram: https://www.instagram.com/breathe.eat.meditate
Cutting out sugar completely might seem like the “healthy” thing to do—but it often leads to more cravings, not less.
Because restriction, often leads to more intense cravings, which leads to binge eating or feeling out of control around food, followed by guilt, shame and punishment.
In this episode, I’m sharing 3 practical, non-restrictive ways to reduce sugar cravings that actually work—and feel good.
You'll discover:
✨ The most common cause of cravings (and how it’s surprisingly easy to fix)
✨ How to remove the shame, guilt and self-blame you may be carrying around sugar
✨ What a gentle sugar audit looks like, and one simple shift that can help you reduce the amount you’re consuming—without going to extremes.
I hope you enjoy this episode and feel more empowered around your food choices after listening.
🎧 Tap to listen, and let’s make sugar something you can enjoy without guilt or fear.
Links mentioned:
Today, I’m sharing the first episode of my brand-new 5-part audio series, Calm + In Control—a free series created for women who feel stuck in the exhausting loop of “being good,” slipping up, and spiralling into guilt.
If you’re tired of constantly thinking about food, battling cravings, and wondering if something’s wrong with you…
This series was made for you 🩷
In this episode, you’ll discover:
Why the problem isn’t your lack of willpower or discipline
How the strategies you’ve been taught are keeping you stuck
A powerful mindset shift that could change how you see your struggle—for good
✨ If this resonates, you can get instant access to the full Calm + In Control audio series here:
👉 breatheeatmeditate.com/calm
Each episode is under 20 minutes and packed with insight, warmth, and practical tools.
You’re not broken. You’ve just been taught the wrong approach. Let’s change that together 💛
Have you ever felt the weight of a struggle lift the moment you admitted it out loud? In this final episode of 2024, I reflect on a deeply personal moment in my life—the Christmas I opened up to my mum about my struggle with food.
At 19, home from university for the holidays, I found myself at a crossroads. It was a conversation that felt terrifying in the moment but became the catalyst for a journey toward healing and food freedom.
If you’ve ever felt trapped in silence about your own struggles, this episode will remind you that opening up can be a powerful step toward freedom and growth.
What You’ll Take Away:
Resources & Links:
Thank you for being part of this podcast journey with me in 2024. Wishing you a peaceful and joyful holiday season!
Nighttime eating can feel frustrating and defeating, but there’s more to it than willpower. There are simple actionable steps that we can take to reduce the urge to binge and feel relaxed around food again. In this episode, I’ll break down the root causes of nighttime eating.
✨ What you’ll learn in this episode:
Whether you’ve been stuck in this cycle for months or years, this episode will give you a fresh perspective and practical tools to help you break the cycle.
Resources Mentioned:
Do you find yourself reaching for chocolate or sugary snacks in the days leading up to your period? You’re not alone!
In this episode, I uncover the science behind pre-period sugar cravings, explaining why they happen and how hormonal changes during the luteal phase play a role. I’ll also share practical tips for managing cravings without guilt or shame, so you can feel more balanced and in tune with your body.
This isn’t about fighting your cravings—it’s about understanding them. Tune in for empowering insights and strategies!
Links mentioned:
Period Tracker: Flo
The Balanced Plate Plan (free download)
My signature programme Done With Diets (currently 30% off).
Message me on Instagram
In this episode, we explore why small, sustainable changes beat overwhelming overhauls when it comes to creating lasting healthy habits.
I share real-life examples, a client success story, and simple tweaks you can start making today to feel better without drastic measures.
Plus, I’m offering a special Black Friday deal on my TWEAK programme—only £97 (usually £149)—to help you make powerful changes that stick.
Key Takeaway: Small steps lead to big results!
Other links mentioned:
If you’re someone who identifies as a fast eater, this episode is for you!
While you might already know that slowing down is better for digestion and metabolism, do you know why it makes such a difference?
In this short but impactful episode, I dive into the benefits of slowing down at mealtimes—from boosting metabolism and enhancing digestion to building a more mindful relationship with food.
But there’s more to it than just health benefits; slow eating invites us to examine why we might feel rushed or distracted around food in the first place.
Join me as we uncover what your eating pace might reveal about your relationship with food and how making a small shift could lead to big changes.
Work with me 1:1 CURRENTLY 30% OFF (until 31.12.24).
DM me on insta.
In this episode, we dive into a powerful mindset shift that can transform your relationship with food: seeing your eating challenges as opportunities, not obstacles. If you’ve ever felt defeated by binge eating, emotional eating, or diet cycles, this reframe could be the key to unlocking a path to self-compassion and lasting change.
Tune in to hear:
Listen now to discover how shifting your perspective on eating struggles can empower you on your journey to food freedom.
I’m currently offering a 30% discount on 1:1 coaching through December! Book a free call here to explore if working together could be your next right step.
Links mentioned:
Episode Description:
In this Halloween special of The Positive Nutrition Podcast, we're diving into all things sugar! With trick-or-treating on the horizon, many of us (and our kids!) will soon have more sweets than we know what to do with. In today’s episode, I’ll walk you through five simple, realistic tips to enjoy Halloween treats in a mindful and balanced way—without the guilt, restriction, or sugar hangover.
In this episode, you’ll learn:
Halloween is the perfect opportunity to model a balanced approach to sugar for both you and your kids. Tune in to discover how to enjoy the Halloween sugar rush in a way that feels good!
Links mentioned:
My Story: From Disordered Eating to Food Freedom (podcast episode)
The Balanced Plate Plan (free guide)
Work with me 1:1 - Done with Diets
Message me on insta
Struggling with Late-Night Snacking? Here’s How to Break the Cycle.
In this episode of The Positive Nutrition Podcast, I dive deep into the real reasons behind late-night snacking and bingeing—and more importantly, how you can break the pattern. From emotional triggers and comfort eating to simple tweaks you can make during the day, I’ll walk you through the main causes of those after-dinner cravings. Plus, I’ll share simple, effective strategies to help you feel more empowered, avoid mindless eating, and wake up feeling great. If you’re ready to take charge of your evenings and finally ditch the late-night munchies, this episode is for you!
Links mentioned:
I hope you enjoy this episode! Any questions please DM me on instagram here.
Do you want to break free from restrictive eating, end the cycle of guilt and binge eating, and find lasting balance with food? Join my signature programme Done with Diets here.
If you’ve ever wondered How much protein do I actually need?, this episode is for you!
Protein is such a hot topic these days, and there’s a lot of conflicting info out there—so I’m breaking it all down for you in this week’s podcast episode.
But I'm not just talking about protein! In this episode, I also share:
Whether you’re looking for ways to improve your lunch or curious about your protein needs, I’ve got all your lunch time needs covered in this episode!
Links mentioned in this episode:
I hope you enjoy this episode, if you have any questions or feedback please DM me on instagram here.
To learn more about what I offer visit my website here.
You’ve probably heard it a million times: ‘Breakfast is the most important meal of the day.’ But is that really true, or is it just something we’ve been told?
For decades, we’ve been told that skipping breakfast can slow our metabolism or leave us feeling sluggish. But today, I'm unpacking these claims. In this episode, I share some of my morning habits, when the best time to drink coffee is, whether you should eat breakfast first thing or not, and what's important to include on your plate when it comes to breakfast.
I hope you enjoy this episode, I'd love to hear your feedback and if you have any further questions please send me a DM on instagram: https://www.instagram.com/breathe.eat.meditate
Links mentioned in this episode:
The Balanced Plate Plan (free): https://www.breatheeatmeditate.com/balanced
The Fasting Habit:
https://www.breatheeatmeditate.com/intermittentfasting
Learn more about me and my services:
Welcome to Season 2 of The Positive Nutrition Podcast! In this episode, I debunk the common myth that food freedom means eating chocolate and crisps all day. Instead, I explore what true food freedom looks like and how you can achieve it.
In this season's last episode (I'll be back in September with season 2) I answer "what my mission is?"
My hearfelt response is that: "I want every woman to know that their worth does not lie in how they look."
For some time in my teens and twenties I lost myself, believing that my worth was tied to the size of my body. The journey to knowing the truth and acccepting myself is now what I teach other women in my programme: Done With Diets. When we do the work to transform our relationship with food, we transform our whole life, who we are and how we show up shifts and transforms. We are no longer rigid, uptight, controllling and obsessive but instead relaxed, calm, at ease and able to go with the flow and that makes every area of our lives improved!
Enjoy your summer without letting the inner critic/inner mean girl sabatoge your fun and joy. Don't believe the thought that's telling you you need to restrict, diet or over-exercise to look smaller, you don't! You are perfecly imperfect and beautiful just as you are.... you just need to choose to believe that!
LINKS MENTIONED:
Join me on Instagram
My signature programme Done With Diets
There are numerous benefits to intermittent fasting, weight loss is just one of them.
In this episode I share my two personal reasons for practicing intermittent fasting, which have nothing to do with the way I look.
KEY TAKEAWAYS
LINKS MENTIONED:
Discover how to transform exercise into an enjoyable and sustainable part of your life.
In this episode I share five key tips to help you view exercise as an act of self-care rather than punishment:
1. Choose activities you enjoy.
2. Listen to your body.
3. Focus on how exercise makes you feel.
4. Avoid an all-or-nothing mindset.
5. Understand the difference between hard and punishing.
Exericse is so much more than a weight loss strategy. It's a self care habit that can help you feel better in mind, body and soul.
Tune into this episode to discover how to LOVE movement.
LINKS MENTIONED:
My signature progamme Done With Diets: https://www.breatheeatmeditate.com/donewithdiets
50% off during June!
Join me on Instagram:
In this podcast I address why diets don't work by examining their unsustainable nature, the flawed belief in thinness as ideal, and the damaging impact on metabolism.
KEY POINTS:
Diets vs. Nutritional Changes: Diets are often extreme and unsustainable, focusing solely on rapid weight loss, whereas nutritional changes prioritize long-term health and well-being.
Set Point Theory: The body has a natural weight range where it feels comfortable, and dieting often disrupts this balance, leading to temporary weight loss followed by weight regain.
Misconceptions about Body Size: A larger body does not inherently mean unhealthiness, and societal biases contribute to damaging stereotypes and stigmas.
Sustainable Eating Habits: Embracing a balanced approach to eating that includes understanding one's own bodily needs can lead to natural, effortless weight management and overall health.
Impact of Diet Culture: Diet culture promotes unrealistic and unhealthy body ideals, making the acceptance of one's natural body size a struggle.
I hope you enjoy this epiode and it helps you to feel better about your body and be done with diets!
LINKS MENTIONED:
Learn how to become a truly healthy eater by:
1 Learning how to navigate the middle
2 Unlearning restrictive diet rules
3 Releasing guilt and shame and discovering how to eat for nourishment, not punishment.
This episode offers practical tips to help you enjoy delicious and satisfying meals without guilt, maintain a balanced mindset around food, and trust your body's innate wisdom.
Dive into this concise guide to transform your approach to eating and achieve lasting well-being.
For a more in-depth exploration of how to be a truly healthy eater opt-in to my FREE 3 part series: https://www.breatheeatmeditate.com/healthy
I am so happy to announce that the doors for Done With Diets and you can join during the month of June for 50% off! Use the code JUNE. Find out more at: https://www.breatheeatmeditate.com/donewithdiets
Let me know what you thought of the episode or ask me any questions over on insta:
https://www.instagram.com/breathe.eat.meditate
In this episode of The Positive Nutrition Podcast I consider where I would be now if I hadn't done the work on accepting my body, and what I would tell me younger self if I had the opportunity to.
Key takeaways:
Perception Shapes Reality: Our beliefs and stories about ourselves often cloud our perception of reality, especially in relation to body image and self-worth.
The Futility of Fixation on Body Size: A relentless pursuit of an ideal body size is often a misplaced investment of our time and energy, ultimately detracting from our happiness and purpose.
The Power of Self-Acceptance: Embracing our true selves can pave the way for genuine change and a more fulfilling life free from the constraints of diet culture.
LINKS MENTIONED: