TBJ Tuesday

October 4, 2022 TBJ Tuesday by Ryann Nicole


October 4, 2022

I’m Ryann.
A not-so-average therapist obsessed with all things mental wellness who overcame 7 years of binge eating and found food freedom. Now, I'm teaching you all my secrets!
TOp categories

Happy T-B-J Tuesday! Here are 3 healthy living Tips, 2 Book recommendations (one self-improvement and one fun), and 1 Journal prompt to ponder this week! 

T: 3 Healthy Living Tips 

☀️ A helpful response if someone comments on your food / weight: I understand you have a different viewpoint on health, but I know what’s best for me. If you want to support me, you can… *insert things they can do to support you on this journey* 

☀️Instead of: zoning out (or dissociating) while eating > Let’s try: focusing on flavors and what you enjoy about your food

☀️ One of my FAVORITE skills to end obsessive food thoughts. The STOP Skill! Click here to learn how to use STOP to end obsessive food thoughts.

B: 2 Book Recommendations (one self-improvement and one fun)

📚 For Self Improvement (on Shame):  I Thought It Was Just Me by Brene Brown

Oh my gosh, FRIENDS, I remember when I read this for the first time, I felt so seen. I always thought that my reactions to specific comments were me ‘just being sensitive.' Yet, after reading this, I learned that, actually, no! My shame spiral was just triggered. Brene Brown does an incredible job walking you through what shame is, and this book also gives many tangible skills to break out of the spiral! If you struggle with shame, I recommend adding this to your next read! 

📚For Fun (Thriller): The Silent Patient

Not to be dramatic, but my jaw DROPPED TO THE FLOOR at the end of this book. I was told there was a significant twist at the end, and I thought I had it figured out – I did not! If you are looking for a thriller that hooks you to the end, this is it! 

Click HERE for The Silent Patient Trigger Warnings ⚠️

J: 1 Journal Prompt

✏️  What have my most recent difficulties taught me? {What can help me remember even in the most difficult moments, I can learn something?}

Hope you have a great week! xx, Ry

🎉 PS – Applications for the next cohort of The Binge Eating Lab (my 12 week group coaching program) open in 3 weeks (on October 25th)!! If you would like to learn more about this program, click HERE.

🎙 PPS – I finally recorded a detailed version of my binge eating recovery story! Click HERE to watch this episode on Youtube. Click HERE to listen to it as a podcast. 

Want to share this issue of TBJ Tuesday via text, social media, or email? Just copy and paste this link: itsryannnicole.com/TBJ/october-4-2022

Would you like to receive Ryann's TBJ Newsletter to your email every week? Click HERE!

On the Air

Food Freedom Lab Podcast

This little space is sort of my favorite place ever. This is where I will be dropping some mega-uplifting and uber-educational #knowledge on all things health and wellness! Grab your headphones and tune in NOW.

LIsten in


I’ve pioneered a framework for overcoming food obsession and paired that with a body image boosting workshop to get you to food freedom and feeling confident in your body now!


Every Tuesday, I'll be poppin into your inbox to send you 3 healthy living tips, 2 book recs (self-improvement AND fun), and one journal prompt to ponder!

I have a toolbox of skills and I am ready to hand them over to Y-O-U!

Subscribe To Emails From Ry