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It can feel like special events are a food minefield—buffets, unfamiliar dishes, diet talk swirling in the air, and that nagging thought: What if I lose control?

In today’s episode, we’re breaking down how to show up to these moments without letting food noise steal the spotlight. Whether it’s Thanksgiving, a wedding, or any big celebration, I’ll help you navigate the tricky parts—like the panic around “special” foods, the urge to skip meals beforehand, and the temptation to just “throw it all out the window.”

When we let food dictate how we show up, we miss out on the real reason we’re there—connection, fun, and making memories.

We’ll talk about simple practices you can start right now (yes, before the event), how to handle diet talk with confidence, and why treating holiday meals like any other meal can shift everything. I’ll even share some of my personal moments where things didn’t go as planned—and what I learned about letting go of all-or-nothing thinking.

This isn’t about restriction or perfection; it’s about reclaiming these moments for yourself. Because you deserve to enjoy your life fully—without food running the show.

Let’s dive into it in EP161. Enjoying Special Events Without Losing Control Around Food

Excited for you to listen!

https://youtu.be/hhtFn66uFso

🎧 Listen on Apple Podcasts 🎧 Listen on Spotify

HIGHLIGHTS

2:20 Why special events can feel like a “food test” and how to start practicing now

5:50 Preparing for tricky situations: Different meal times, buffet-style setups, and unfamiliar foods

10:45 Handling diet talk: Setting boundaries and shifting your mindset

14:00 Treating holiday meals like normal meals (and why it makes a big difference)

16:55 The urgency trap: Overcoming panic about special or limited foods

19:30 Why skipping meals before big events backfires (and what to do instead)

21:40 A compassionate pep talk: Staying present and practicing food freedom

RESOURCES + LINKS

Instagram: @itsryannnicole

Work with me: BingeEatingUnchained.com

Facebook Group: IRN Community

Disclaimer: This podcast is for educational purposes only and not a substitute for professional advice.