Smaller Stomach, Bigger Life

Achieving Stuff: Beat Anxiety and Procrastination

Host Kyla Holley introduces "Achieving Stuff," a new range of tactile star-chart packs designed to help children and adults tackle anxiety, procrastination and small health goals through positive reinforcement and bias modification.
The episode explains the psychology behind the tools, highlights the kids' Bravery Chart and the adult "Get Shit Done" chart, and describes how eight weeks of small, achievable tasks and stickers build confidence and real-life progress.
Kyla Holley
Director of the Australian Centre for Eating Behaviour
To book a Discovery Session www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Join me here
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon
Check out www.achievingstuff.com
 
 

Guests, Grub & Boundaries: Surviving Holiday Food Pressure

In this episode Kyla explores how having guests or staying with others—especially at holiday times—can disrupt routines, trigger mirroring behavior, and create pressure around accepting or finishing food. She shares examples of family food dynamics, food memories, and how alcohol and mealtime schedules can affect eating patterns.
Practical tips include planning your boundaries, communicating likes, dislikes and allergies with hosts or guests, packing snacks, and deciding where to be flexible. The episode encourages compassion, no-judgment, and simple preparation to make gatherings feel safer and more enjoyable around food.
Kyla Holley
Director of the Australian Centre for Eating Behaviour
To book a Discovery Session www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Join me here
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon

STOP shrinking!

In this powerful episode, we dive into what it really means to put yourself first — without guilt, apology, or second-guessing.
If you’ve been overgiving, running on empty, or struggling to recognise your own worth, this conversation will remind you why prioritising self-care and valuing yourself is essential, not optional.
You’ll learn how to honour your needs, protect your energy, and finally step into the bold, empowered version of yourself that’s been waiting to rise.
Get ready for real talk, mindset shifts, and gentle-but-firm reminders that you deserve to come first — today, tomorrow, and always.
Kyla Holley
Director of the Australian Centre for Eating Behaviour
To book a Discovery Session www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Join me here
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon

Beyond the Injection: Life After GLP-1 Weight Loss Meds

Thinking about stopping your GLP-1 weight loss medication — like Ozempic, Wegovy, or Mounjaro — but feeling anxious about what comes next? You’re not alone.
In this episode, we dive into what’s likely to happen when you stop GLP-1 agonists, backed by current research and real-world experience. You’ll learn:
✨ What to expect physically when your body adjusts after stopping the medication
🧠 The mindset shifts that help you move from fear to freedom
💖 How to practice compassion through normal fluctuations and changes
🥗 Practical strategies to maintain your results through balanced habits
💪 Why self-trust and consistency matter more than perfection
This conversation will help you step into your next chapter with confidence, grace, and the knowledge that sustainable health is 100% possible — with or without medication.
🎧 Tune in to feel supported, informed, and inspired to continue your wellness journey your way.
Kyla Holley
Director of the Australian Centre for Eating Behaviour
To book a Discovery Session www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Join me here
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon
 

Why Stress Makes Us Starve or Stuff

In this episode Kyla explores how anxiety and overthinking commonly affect our eating—either shutting down appetite or triggering comfort-eating—and why these responses are not a moral failing but a nervous system reaction.
She shares practical steps: notice and track your patterns and triggers, calm your body before eating (breathing, a warm drink, a walk), and create space between feeling and reacting. Kyla teaches a simple, but powerful thought-distancing exercise—turn “I’m anxious” into “I’m having the thought that I’m anxious”—to reduce reactivity and build curiosity.
Kyla Holley
Director of the Australian Centre for Eating Behaviour
To book a Discovery Session www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Join me here
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon
Practice these techniques to shift emotional eating from your only coping skill to one of many, and to start transforming your relationship with food.

Are You Stuck in The Diet Loop?

Have you ever felt trapped in the exhausting cycle of undereating one week and overeating the next — wondering why your “willpower” keeps slipping?
In this episode, we’re unpacking the hidden effects of dieting, undereating, and food obsession — and why your body might be fighting back, not failing you.
You’ll learn how diet culture trains us to distrust our hunger, how undernourishment affects your hormones and emotions, and most importantly, how to finally find freedom from the restrict–binge loop.
Together, we’ll explore:
✨ The reason your body doesn’t trust you (and how to rebuild that trust)
✨ How undereating triggers overeating — and why it’s not your fault
✨ Simple steps to nourish yourself with compassion and balance
If you’ve ever thought, “I’ll start again tomorrow,” this episode is your permission slip to stop starting over — and start healing for real.
🎧 Press play to learn how to escape the cycle, reconnect with your body’s wisdom, and make peace with food once and for all.
Kyla Holley
Director of the Australian Centre for Eating Behaviour
To book a Discovery Session www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Join me here
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon

When unexpected things happen....

Ever had one small slip spiral into an “I’ve blown it” moment?
In this episode, I share the real story behind last week’s missed episode—thanks to a cancelled flight—and how that unexpected disruption led me to reflect on the abstinence violation response in healthy eating.
You’ll discover how to break free from the all-or-nothing mindset, release guilt and shame, and approach your wellness journey with more compassion.
Learn how to externalise setbacks, let go of perfectionism, and bounce back with practical, doable strategies—like starting small, building slow, and staying consistent.
Kyla Holley
Director of the Australian Centre for Eating Behaviour
To book a Discovery Session www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Join me here
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon

Soothe Without Food

In this episode of Change Your Relationship with Food, we’re diving into the truth about emotional eating—why it happens, why it’s not a sign of weakness, and how you can soothe your emotions without relying on food.
Here’s what you’ll discover:
✨ The difference between physical hunger and emotional hunger
✨ The most common emotional triggers for overeating (and how to spot them)
✨ Why food feels so comforting in the moment—and why the relief doesn’t last
✨ Practical tools to calm cravings and comfort yourself without guilt
✨ How to create your own “comfort menu” for lasting peace and nourishment
By the end, you’ll feel empowered to meet your deeper needs with compassion, curiosity, and freedom—breaking free from the emotional eating cycle.
👉 If this episode resonates, share it with a friend and follow Change Your Relationship with Food so you never miss an empowering conversation.
Kyla Holley
Director of the Australian Centre for Eating Behaviour
To book a Discovery Session www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Join me here
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon

The Psychology of Cravings: What Is Your Body Really Asking For?

Have you ever wondered why you crave chocolate late at night, salty chips after a stressful day, or sweets when you’re feeling low?
In this episode of Change Your Relationship with Food, we dive into the psychology of cravings—and reveal the surprising truths about what your body and mind are really asking for.
Instead of seeing cravings as “bad” or a lack of willpower, you’ll learn how to decode them as messages of wisdom. Together, we’ll explore:
✨ The science behind cravings and your brain’s reward system
✨ Emotional roots of food cravings (stress, comfort, childhood conditioning)
✨ What common cravings really mean—beyond the food itself
✨ Practical tools to respond with compassion instead of guilt
By the end of this episode, you’ll see your cravings in a whole new light—and feel empowered to meet your deeper needs with curiosity, compassion, and freedom.
👉 If today’s episode resonated, share it with a friend who struggles with cravings and hit follow so you never miss an episode of Change Your Relationship with Food.
Kyla Holley
Director of the Australian Centre for Eating Behaviour
To book a Discovery Session www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Join me here
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon

The Unusual Acronym That Might Fix Your Relationship with Food

Tired of starting diets, only to feel deprived and frustrated?
In this episode, Kyla Holley introduces a refreshingly simple 4-step framework—the A.R.S.E Method—that can completely change the way you approach food.
Instead of cutting foods or chasing rigid rules, you’ll learn how to:
Use honest food diaries to uncover the real patterns driving your habits.
Restructure your routine with small, realistic swaps .
Start making changes immediately—no waiting for “Monday.”
Actually enjoy the process (yes, really).
This isn’t about restriction. It’s about adding supportive habits, celebrating your progress, and giving yourself permission to build a healthier relationship with food—one step at a time.
👉 Want to go deeper? Check out the six-week course and companion workbook linked in the episode notes to guide you through the process and support lasting change.
Kyla Holley
Director of the Australian Centre for Eating Behaviour
To book a Discovery Session www.acfeb.com
Join our comprehensive 6 week Change your Relationship with Food online course
Join me here
Need the Change your Relationship with Food Journal and Workbook by Kyla Holley?
Then click here Buy from Amazon