Send us Fan Mail

Do you know what to eat but still struggle to feel better? In this episode of Thursday Tea with Sami, I'm joined by Elizabeth Aong, an integrative and functional registered dietitian and health coach, to talk about the missing piece in most nutrition conversations: how chronic stress, trauma, and your nervous system affect the way you eat and care for your body.

Elizabeth explains why "just eat better" often falls short and why attunement to your body's signals matters as much as any diet. We talk about the difference between hunger and appetite, why undereating during the day can lead to overeating or binge eating at night, and how the stress response (fight or flight) can slow digestion and contribute to reflux, bloating, constipation, and IBS symptoms. We also explore interoception and why trauma can dampen the body's internal cues.

You'll also hear practical, doable tools, including:

• A simple five-breath practice before meals to help your body shift into rest and digest
• How to notice your eating speed, urgency, and environment
• Why emotional eating isn't a personal failure, and how curiosity beats self-criticism
• How self-compassion supports behavior change and keeps your thinking brain online
• What to do when low motivation is really an overwhelmed or depleted nervous system
• How to untangle childhood food messages like "clean your plate"
• Why sleep, movement, and social connection matter as much as food
• Setting realistic goals and starting small, because action builds motivation

If you've ever blamed yourself for a lack of willpower, discipline, or motivation, this conversation offers a more compassionate way to understand what your body may be telling you.

About the guest: Elizabeth Aong is an integrative and functional registered dietitian and health coach who helps people connect the dots between nutrition, chronic stress, and physical health, and who brings the often overlooked effects of stress and trauma into the conversation about healing.

Connect with Elizabeth: www.nutritionattuned.com | Instagram: @nutritionatuned

Chapters

• 00:00 Welcome and introduction
• 03:34 Why "eat better, feel better" misses something
• 09:05 How chronic stress and trauma affect appetite and the body
• 13:31 Trauma, digestion, and the stress response
• 18:28 Signs to notice in your eating habits
• 23:01 Five deep breaths and mindful eating
• 28:40 Emotional eating, boredom, and self-judgment
• 33:55 Motivation vs. a nervous system stuck in survival mode
• 37:02 Self-compassion and behavior change
• 45:02 Simple ways to begin regulating your nervous system
• 48:35 Sleep, movement, and social connection
• 51:23 Childhood food messages ("clean your plate")
• 55:47 Biggest misconceptions about nutrition and trauma
• 59:51 Motivation, discipline, and realistic goal setting
• 1:05:05 Key takeaway: your body is wiser than you think

This podcast is for educational and informational purposes only and is not a substitute for medical or psychological care. Listening does not create a therapeutic relationship.

Support the show

Find Samia Estrada of Dignus Wellness on social media @DignusWellness

Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami

 🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode! 

 Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com 

Sign up for my newsletter at https://subscribe.dignuswellness.com/

Email me at: SamiaEstrada@DignusWellness.com

Disclaimer:
This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship.

The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone.

Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis ...