Gentle nutrition is the tenth and final principle of intuitive eating — and the fact that it comes last is really important. Before we can think about nourishment, we need to do all the other work first. Making peace with food, letting go of rules, learning to trust our hunger again. You can’t skip to nutrition and expect it to feel any different from a diet — it just becomes another set of rules. But when you’ve done that groundwork? Gentle nutrition feels completely different. It’s about making food choices that honour both your health and your tastebuds. In practice that looks like eating a variety of foods across all food groups — carbohydrates, protein, fats, fruit and veg, and dairy with flexibility not perfection. You don’t have to eat a perfect diet to be healthy. One meal, one day, one week doesn’t define your health. It’s what you eat consistently over time that matters. 🤍

Hello Lovelies! I’m on holiday with my family in the UK. I’m currently sitting at the airport waiting for our flight to the Isle of Man. I’ll be posting the UnShaming Reflections once I land in a few hours once I land. Xo, Amanda

Here's something that might change how you think about your body: your body dreams. Not just at night when you're asleep. During the day, too. Your body expresses deep experiences that interfere with your normal routine, your usual identity, the way you think you're "supposed" to show up. That headache that pulls you out of your day? It's not just a nuisance. It might be your body saying, "Close your eyes and ears. Be still. Stop orienting to everyone else's needs." We've been taught to see these interruptions as problems. But what if they're actually revolutionary? What if your body's symptoms are challenging a status quo that was never truly serving you? This week's reflection: 🔥 Think of a physical symptom that disrupts your "normal" life. Not just bothers you, but actually forces you to stop, slow down, or change your plans. What would happen if, instead of fighting it, you asked: "What part of me is trying to come through here? What is my body insisting on that my usual self keeps overriding?" Your body isn't betraying you. It might be the most honest part of you there is. xo, Amanda

When something shows up in your body, what's your first move? For most of us, it's "How do I make this stop?" Headache? Take a pill. Tight shoulders? Push through. Fatigue? More coffee. Stomach pain? Something must be wrong. We've been trained to treat every body signal as a problem to eliminate. But in unshaming, we learn something radical: symptoms are messengers. And the message is different for every person. A stomachache in one woman might be saying, "I need to complain more. I'm swallowing too much." In another, it might be saying, "There's a burning boundary in here that I'm not expressing." The symptom isn't the problem. Getting rid of it without hearing what it has to say, that's where we lose something important. This week's reflection: 🤔 Think about a physical symptom that keeps returning for you. The headache, the tight jaw, the knot in your stomach, the fatigue. Instead of asking "How do I get rid of this?", try asking: "If this symptom could speak, what would it say? What might it be asking for that I haven't been willing to give?" Your body's intelligence is personal. It's not generic advice. It's medicine made specifically for you. xo, Amanda

This was a prompt that another Skool community creator prompted and I had some fun with it. I'm basically a Shame Excavator for women who've been digging through the rubble of "What's wrong with me?" their whole lives. I'm the one who finally says: Nothing. Nothing was ever wrong with you! And I really mean it. People come to me when they're drowning in self-help and somehow feeling worse. What they secretly want is to stop being a project and start being a whole person. My method is: Witness. UnShame. Belong. My clients usually say: "I had no idea how violent my inner voice was until you helped me hear it." If you want to connect with someone in my world, you're probably a deeply feeling woman who's tired of being told to think positive, fix yourself, or just let it go, and ready to be seen, heard, and believed for who you are and what you've lived through. What do you think? I think Shame Excavator sounds fun! Let's go digging! 😅