TW
EducationSelf-Improvement
take what you need
Alli Bollinger
take what you need, the podcast is hosted by Alli - a certified eating disorder recovery coach, professional dancer, and also a human just learning as she goes.
Whether you're recovering from disordered eating, exploring intuitive eating, or seeking behind-the-scenes insights from a dancer who's been there, this show brings honest conversations to help you feel seen and supported.
Each episode gives you tools, stories, and perspectives to support your growth - so you can take what you need, and leave the rest.
Subscribe to join the journey, one real moment at a time 💌
- 20 episodes
- fortnightly
- Avg 38 min
- English
- TW#35August 11 · 40 min
35. How perfectionism fuels eating disorders (and how to break free) - ft. Lindsey Wawrzyniak
this week I'm joined by professional dancer and eating disorder recovery coach Lindsey Wawrzyniak for a conversation about perfectionism, identity, and choosing recovery, even when it feels like it might cost you the life you've worked so hard for. we talk about the pressures of the dance world, navigating recovery while pursuing big dreams, finding purpose beyond appearance and achievement, and why healing doesn't have to mean giving up your goals. If you've ever wondered whether recovery is worth the unknown, this episode is for you. In this episode we cover: -the early signs of an eating disorder -perfectionism and the illusion of control -recovery while pursuing a professional dance career -separating your worth from your performance or body -protecting your recovery in triggering environments -why recovery opens more doors than it closes Connect with Lindsey: Instagram: @lindseywawrzyniak_ & @beautifeel.lw TikTok: @lindsey.w 🤍 for more support: 1:1 coaching: click here to learn more Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com
- TW#34July 28 · 22 min
34. Set point theory: why your body isn’t fighting you
why does recovery come with intense hunger, constant thoughts about food, fatigue, and body changes? In this episode, we're breaking down set point theory and how many eating disorder clinicians use it to understand the body's response to restriction, chronic dieting, over-exercise,etc. We'll discuss extreme hunger, mental hunger, weight restoration, and why these experiences may be signs of healing..not failure. If you've ever felt like your body is fighting you, or that you’re “not disciplined”, this episode offers a different perspective: what if your body has been trying to protect you all along? It’s the concept that finally allowed me to let go of my smallest body Disclaimer: This episode is for educational purposes only and is not medical advice. Set point theory is one framework used to understand body weight regulation and recovery. 💛 If This Episode Resonated: If you're navigating recovery, know that you're not alone. The symptoms that often feel the most frightening (hunger, rest, body changes, and weight restoration) may be signs that your body is doing exactly what it was designed to do: keep you alive. Remember, healing isn't about controlling your body. It's about learning to trust it. 🤍 for more support: 1:1 coaching: click here to learn more Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com
- TW#33July 14 · 20 min
33. A guide for friends & family: understanding eating disorders and how to help
In this episode, I’m being the voice for those going through it 💌 If someone sent you this episode, they may be trying to help you understand a part of their experience that feels difficult to explain.We discuss what eating disorders actually are, why they're about so much more than food or appearance, and why recovery isn't as simple as "just eat." We explore common misconceptions, things that can unintentionally hurt, and practical ways loved ones can offer support. Whether you're supporting someone you love or navigating recovery yourself, this episode is a reminder that curiosity, compassion, and consistency matter more than having the perfect words 🫶 🤍 for more support: 1:1 coaching: click here to learn more Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com -Free virtual support group for family/friends -More virtual support groups -Your Recovery Resource -Parents Guide -Book
- TW#32June 30 · 32 min
32. Recovery gave her sparkle back - ft Taylor
for years, today's guest felt trapped in the cycle of food obsession, exercise rules, and constantly trying to get it "right." After trying therapy, nutrition counseling, and other forms of support, she still felt stuck in the mental battle of her eating disorder in this conversation, she shares how recovery coaching helped her challenge long-held beliefs, navigate fear of fullness, heal her relationship with movement, and reclaim the parts of herself that had been buried under years of food rules - with a cheerleader alongside her the whole time 💃 we talk about: -why traditional support wasn't fully helping her -the fear of fullness and scarcity mindset around food -letting go of compulsive exercise and finding joyful movement -the surprising parts of recovery nobody talks about -what true food freedom looks like today this episode is a powerful reminder that recovery isn't just about food..it's about getting your life back. If you've been waiting for a sign to choose freedom, this might be it. 💛 Apply to 1:1 Coaching - Restriction to Freedom 🤍 for more support: 1:1 coaching: click here to learn more book a free consultation call here Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com
- TW#31June 16 · 25 min
31. The summer body pressure I refuse to listen to
Summer can bring up a lot of pressure around food, exercise, and body image. In this episode, I’m sharing what it looked like to navigate a recent bachelorette trip from a place of recovery, not restriction. We’ll talk about vacation food guilt, body image thoughts, packing snacks, letting go of “earning” your food, and how to fully participate in your life this summer instead of spending it focused on your body ⛅ -the pressure to have a "summer body" -how I approached food and movement before and during my trip -vacation mindset shifts that support recovery -navigating body image challenges in swimsuits and group settings -why memories matter more than manipulating your body -practical reminders for enjoying your summer with more freedom If this is resonating..book a free consultation call here (no strings attached) 🤍 for more support: 1:1 coaching: click here to learn more Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com
- TW#30June 2 · 30 min
30. How I got my period back
talking all about period recovery, chronic stress, and what your body may be trying to communicate through it all. We discuss why not everyone loses their period, why losing it can be a sign the body is under stress, and how under eating, overexercise, food rules, anxiety around food, poor sleep, (ok I think you get it) can impact hormones and overall health. Of course touching on the fear of weight gain in recovery, nervous system regulation, the bigger picture of control and safety, and the importance of continuing to advocate for yourself medically. I’ll share how I got my period back after 4 years, and the importance of working towards this sign of health 💌 🤍 for more support: 1:1 coaching: click here to learn more Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com
- TW#29May 19 · 49 min
29. Eating Disorders are mental illnesses: An honest conversation ft Kelly Delaney
In today’s episode, I’m joined by Kelly Delaney, educator and eating disorder recovery advocate, for an honest conversation about the realities of eating disorder recovery and mental health. we talk about: -what one year in recovery has looked like for Kelly -the misconceptions that keep people struggling in silence -the emotional layers underneath eating disorders -the messy in-between stages of healing -and how recovery helped Kelly reconnect with hope, identity, and life outside of the illness. this episode includes discussions surrounding eating disorders, anxiety, depression, and suicidal ideation. please listen with care and take what you need from this conversation 🤍 If you’d like to reach out to someone who gets it, you can reach Kelly @keldelaney or kdelaney@shrewsbery.k12.ma.us Apply to 1:1 Coaching - Restriction to Freedom 🤍 for more support: 1:1 coaching: click here to learn more book a free consultation call here Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com
- TW#28May 5 · 18 min
28. I was the healthy friend
reflecting on the version of me I thought I had to be vs. finding who I actually am. from being the “healthy friend” to tying my worth to my body and identity as a dancer, this episode is all about letting go of identities that no longer serve you, and making room for more of who you really are 🤎 Apply to 1:1 Coaching - Restriction to Freedom 🤍 for more support: 1:1 coaching: click here to learn more book a free consultation call here Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com
- TW#27April 21 · 27 min
27. Dealing with extreme hunger
talking all about extreme hunger! why it happens, why it makes sense from a biological and psychological standpoint, and how to respond to it without fear. probably things you need to hear, whether you are going through extreme hunger, or just grew up hearing all the ways to suppress your hunger (all of us) 🤍 as always, it’s easier to go through it with guidance from someone who has been there. I’m always here! Apply to 1:1 Coaching - Restriction to Freedom 🤍 for more support: 1:1 coaching: click here to learn more book a free consultation call here Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com
- TW#26April 7 · 24 min
26. When you need motivation
Your go-to episode when you’re needing a boost of motivation, and normalizing the fact that low motivation days are human. Talking about choosing growth over avoidance, and what I’m still working on: being present. I reflect on the full circle moment of speaking at my alma mater and how my identity has shifted beyond food, body, and exercise. We chat about staying motivated when things feel uncertain, why you don’t need to know how it will happen, and the power of acting as if it already is. I also dive into the reality that motivation comes and goes, why recovery gets harder before it gets better, and how focusing on long-term freedom over short-term comfort changes everything. This is your reminder: you don’t need to have it all figured out - you just need trust, guidance, and support 💌 Apply to 1:1 Coaching - Restriction to Freedom 🤍 for more support: 1:1 coaching: click here to learn more book a free consultation call here Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com
- TW#25March 17 · 43 min
25. From Calorie Counting to Food Freedom (A Recovery Story) - ft Sadie
What happens when you reach the body you thought you wanted.. and still feel miserable? In this episode, I’m joined by my former 1:1 client Sadie, a dancer who shares her honest eating disorder recovery story and how she healed her relationship with food, exercise, and body image. Before recovery, her life revolved around calorie counting, food rules, body checking, and trying to maintain control. Even after reaching the body she thought would make her happier and more confident, she realized the obsession with food and weight was taking over her life. We talk about the fears she had before recovery, the moment she knew something had to change, and what it was like to let go of tracking, challenge food rules, and rebuild trust with her body. Sadie also shares how recovery didn’t just improve her relationship with food..it completely changed her confidence and her ability to be present in life. If you struggle with food guilt, calorie counting, body image, or fear of weight gain, this episode is a powerful reminder that food freedom and recovery are possible 🤍 Relate in any way?? Let’s talk! Fill out the application below for a free consultation call (no strings attached) 👇 Apply to 1:1 Coaching - Restriction to Freedom 🤍 for more support: 1:1 coaching: click here to learn more book a free consultation call here Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com
- TW#24March 3 · 35 min
24. How to deal with food guilt
Your brain will suggest restriction as the solution. That’s what it’s been trained to do. But restriction never actually fixes guilt, it reinforces it. So we do it a little differently around here 🤗In this episode, I am going through all of the tools you need to deal with food guilt. As you use these tools, you change the pattern of guilt, to one day no longer have food guilt at all (promise it’s possible). Tying this all together with some life updates to prove that the scary, hard changes always bring the best things into your life - better than you could even imagine 😌 a little more on how the mind works in recovery: watch this! Apply to 1:1 Coaching - Restriction to Freedom 🤍 for more support: 1:1 coaching: click here to learn more book a free consultation call here Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com
- TW#23February 17 · 50 min
23. Things I wish I knew in eating disorder recovery
Recovery isn’t about comparison or waking up one day feeling “fixed.” In this episode, I share the things I wish I understood earlier: how the mind works in an eating disorder, why perfectionism isn’t the enemy, the fear of carbs, weight gain myths, losing your period, and the power of talking about it and getting support. Sharing what I wish I had known, being the help I wish I had. If you’re in it, thinking about it, or supporting someone.. you’re not alone 💌 🤍 for more support: 1:1 coaching: click here to learn more book a free consultation call here Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com
- TW#22February 3 · 48 min
22. How to become confident
confidence isn’t something I’ve always felt, it was something I built and I want you all to feel it too 🫶🏻 In this episode, we talk about why confidence can’t live in just one place (your body, performance, grades, or validation) and how real, sustainable confidence comes from multiple areas of your life. Get out a sheet of paper and write out the categories I go through! I promise those tangible items are going to bring the change you want to feel. we cover: -the six categories of confidence (according to me 😇) -the principles of confidence: it ebbs and flows, self trust, your inner compass -separating who you are from how you perform -how to build confidence through self trust, not perfection -the role of relationships, values, health, and self care in confidence -why confidence can be rebuilt even if it feels completely gone right now even if it feels completely gone right now, confidence is built through living life, showing up for yourself, and knowing your worth doesn’t change. and if you need support building it - you don’t have to do it alone (I’m here for you!!!) journal prompts for improving confidence 🤍 for more support: 1:1 coaching: click here to learn more book a free consultation call here Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com
- TW#21January 20 · 42 min
21. Letting go of control
In this episode, I explore how the need for control often sits beneath food rules, restriction, over productivity, and burnout. Sharing how control has shown up throughout my life; from my eating disorder, fear of rest days, and hyper fixation on goals.. to big dreams like becoming a Rockette, building my business and navigating current dreams too We talk about why controlling food or productivity can feel comforting when the future feels uncertain and what’s actually helped me let go of that grip in a way that supports both my mental health and my dreams 🫶🏼 If you’ve ever felt impatient, overwhelmed, or afraid to slow down because it feels like your future depends on it.. glad you found this episode! 🤍 for more support: 1:1 coaching: click here to learn more book a free consultation call here Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com
- TW#20January 6 · 45 min
20. Conscious eating: choosing food with confidence (not control)
today’s episode naturally leads into a concept I talk about often with clients: conscious eating I walk you through what conscious eating really means to me, how it differs from intuitive eating, and why I find it to be a more supportive, confidence-building approach. we’ll break conscious eating down into three parts, and also talk through: -why “feeling good” includes both vegetables and dessert-the fine line between gentle nutrition and food rules -how to experiment with food without labeling it as “good” or “bad” -honoring hunger, even if your cues feel confusing or inconsistent -why it’s okay to overeat sometimes -how comparison steals you away from yourself at the heart of this episode is the reminder that health is about intention, not perfection, and that controlling food has never actually led to feeling good, no matter how much we were told it would. and of course, zooming out and realizing that being intentional goes beyond food; being intentional with social anxiety, comparison, and the choices we make every day. This episode is a reminder that you are so much more than what you eat 🤍 for more support: 1:1 coaching: click here to learn more book a free consultation call here Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com
- TW#19Dec 23, 2025 · 1 hr 1 min
19. Choose your hard
This episode is a bunch of topics that were simply on my mind that I felt excited to talk about..figuring out how to celebrate myself, feeling grounded when being out of routine, and handling comments from others. All wrapped up with a q&a too 🥰 join the free group chat (a group of us all with the same goals of food freedom): https://t.me/+JbjbdoQjvEUyMDYx book a consultation call: https://calendly.com/yourspoonful/1-1 🤍 for more support: 1:1 coaching: click here to learn more Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com
- TW#18Dec 9, 2025 · 1 hr 4 min
18. Identity, food & vulnerability; finding ourselves again - ft Rachel Brackett
This week, I’m joined by my friend Rachel - someone I’ve wanted on the podcast since before it even had a name 🥲We’re basically the same person, we have endless deep conversations, and today we finally recorded one. We talk about food, identity, vulnerability, and the roles we used to cling to; asking each other the kinds of questions we wish someone had asked us years ago. If you’ve ever struggled with being the “healthy friend,” tying your worth to what you do, or you are figuring out who you are outside of old identities, this episode is for you 💌 connect w Rachel: @rachandlife 🤍 for more support: 1:1 coaching: click here to learn more Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com
- TW#17Nov 25, 2025 · 46 min
17. How to feel best on thanksgiving
In this episode, I am talking you through how to create an intentional, supportive plan for thanksgiving so you can feel calm, confident, and grounded around food. I share how my own approach to thanksgiving has shifted from scarcity and stress to ease and empowerment, through my eating disorder, recovery, and now. You’ll learn how to plan for the day in a way that supports how you want to feel - from eating throughout the day, choosing safe & challenge foods, staying present, managing comparison, navigating fullness, and letting yourself enjoy the holiday without guilt or overthinking. We also cover what NOT to do, why restriction never works, how to step out of the binge/restrict cycle, and all of my favorite reframes to help you through it. -thanksgiving journal prompts to dive a little deeper -register here for the Holiday Healing Hour: a one hour, free masterclass for those who want to feel calm, confident, and guilt free around food this holiday season 🤍 for more support: 1:1 coaching: click here to learn more Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com