Emilia Thompson Nutrition Consultant

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Emilia Thompson Nutrition Consultant

Nutrition consultancy to improve your relationship with food and body. Person centred, compassionate, holistic coaching.

01/01/2026

I stopped sharing so much of my life on socials in 2025 because tbh it requires vulnerability & strength to share your true self online but my life felt vulnerable & requiring of my strength enough & after a decade of sharing at least chunks of my life it didn’t feel super freeing & instead it felt a bit anxiety inducing

Basically I was controlling what I could in a year that shook me into accepting I have very little control over anything & life is uncertain & messy & no matter how much you try to control it (or control your body & food to feel safer) it doesn’t change the reality

That’s the thing about someone young dying outside of the ‘natural’ order of things. It makes you realise that anything can be thrown into chaos at any time & nothing is given

Hands up who loves uncertainty🖕🏾

I swear once you find acceptance of uncertainty life is forever easier & I’m no saint but I flit between acceptance & chaos & that I think is life

2025 you’ve been the best & the worst & look at us still standing & accepting of the decades worth of aging in 12 months

#2025

30/12/2025

My not all men rage actually is relevant to your health

If a podcast leaves you feeling more need to tightly control your life or your body
Stop listening to it

‘The data’ is often cherry picked garbage
I bet your body’s response tells you that when you hear it too

What you repeatedly listen to becomes the lens you use on yourself

The ETPHD team podcast is a great lens clearly

16/12/2025

These supplements are SO popular
It’s wild how many people have asked me about them

Hormone harmony my ass

A good gauge is if someone says their supplement has ‘researched backed ingredients’
 That means nothing - they could have 1% of the required dosage or have mixed it with things that stop it from working so well & most likely 99.9% of the supplement is filled with useless stuff with no evidence

you can do better than telling over 600k people to stop exercising

Or maybe you’re doing it because you don’t understand the science
(I’ve got a great course for that don’t worry)

14/12/2025

What you’ll get⬇️
 Your own ‘in your pocket’ quick guide to help you self regulate away from food

So you can make a more peaceful choice in the moment

This looks like⬇️

10 evidence based tools to help you regulate your emotions & respond to food with compassion  These tools will help you:  Ease emotional eating through - Adding a pause before acting on urges - Creating supportive coping alternatives - Understanding what your cravings are trying to tell you  Support your mind & body through - Calming the nervous system when you feel anxious, lonely or stressed - Reconnecting to your body’s cues with warmth & curiosity - Building self-compassion & safety around food choices

12/12/2025

This might be my least helpful advice ever

JuSt HaVe MoRe WiLlPoWeR BaBe

Imagine being a teenager right now & having a woman tell you to stop eating when you open your phone

It’s actually grotesque but it’s no different from fitness coaches who say just stop overeating or have more discipline
 Aside from that

Just try harder is the WORST weight loss advice you’ll ever hear

Yes you’ll need some discipline & self-control to support you thought a fat loss phase

But you’ll succeed FAR more easily AND more successfully if you combine that with
- Acting in line with your values
- Developing coping skills
- Building your tolerance to distress
- Developing self-compassion
- Developing emotional regulation
- Cultivating a positive relationship with food
- Having the privilege of access to healthful nutrition, safe movement spaces & support
- Accessible movement for your body

These are all evidence based ways to manage overeating & support healthy nutrition & movement

But sure, JuSt StOp EaTiNg

11/12/2025

The last one is my secret trick with my 1-1 clients that they may mock me for but THEY ALL KNOW

Save this post for some of my tools to get you through the festive period if food noise (guilt, overthinking, preoccupation) feels really loud

Also listen to our most listened to episode of the pod this year number 378 of the ETPHD team podcast

Arrietty for life

Also I recognise lots of this is easier said than done

03/12/2025

Don’t come for me Kevin
Don’t come for me
I know what I’ve got to say about gut health at the end will really upset you

But it’s basic nutrition and training you’re doing
Which is great we love the fundamentals that actually work Except you’re selling it for more money under a lie & overcomplicating it
For engagement
For your ego
& it’s stressing ALL US WOMEN OUT

Or maybe you’re doing it because you don’t understand the science
(I’ve got a great course for that don’t worry)

02/12/2025

My best PMS tips⬆️

We might have shared experiences & we might not
But I do know that out of the people I recently started working with
More than half said luteal phase was a problem

But every person who menstruates has a different experience as well as month to month
There is no one size fits all
See what feels good & what sticks

Episodes 277, 255 & 208 of the ETPHD team podcast are for you

30/11/2025

Save this post for your festive cheat sheet⬇️

- Begin to eat mindfully & be specific with it - non judgmental & present, taking your time
- Aim for rough maintenance calories (whether you’re tracking or not)
- Be mindful of your food environment - it’s not about keeping foods out the house but balance this with keeping highly palatable foods in cupboards instead of constantly in your eyeline
- Stay intentional with nutritional regulation - regardless of anything else, eat regularly & sufficiently (even if you’re going out later & ‘know’ you’ll overeat)
- Treat this time as an opportunity to practice eating mindfully & without ‘good’ or ‘bad’ foods, without rules or shame - how does mindful eating change how you approach a buffet or girls dinner?
- If unconditional permission to eat is new to you, remember - you are CHOOSING whether to have something based on your long term preferences, goals & values (without moral judgement)
- Please don’t do ‘extra’ cardio. I promise you, it feels good in the moment but you are more likely to overeat & struggle with food noise if you do
- Replace thoughts of food noise with gratitude in the moment (& check in with WHY you have food noise - hunger? Dietary restraint? Food judgement?)

25/11/2025

Here’s what’s actually going on⬇️

Sometimes at least
(Sometimes you just REALLY love the pizza & that’s legit ok)

If you identify as someone who ‘self-sabotages’ around food
Then this might be you

You can thank one of the legends I work with since we were having this conversation last week & she said it blew her mind

What if wanting to just go all in
Start again Monday
Sack off your goals

Isn’t about wanting all the chocolate / doughnuts / pizza / cake

& instead is a message from your body
It’s saying I feel
* stress
* overwhelm
* unappreciated
* overstimulated
* lonely
* fatigued
* out of control

When you’re dysregulated you have fewer cognitive resources to make intentional food choices
So your brain goes to short-term relief > long term goals

& food is really pretty effective at temporary soothing

This ‘f*ck it’ behaviour with food is a symptom Not the cause
It’s your body saying
I’m at capacity & I don’t know what else to do

If you think about it this way
In the moment you want to ‘f*ck it’ Can you check in with what your body might be telling you?
How can you meet that need?
 This weeks ETPHD team pod episode 396 on this exact topic

Get endless tools like this to manage emotional eating with Balanced Blueprint

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Website

http://emilia.fitness/

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