Murray Nutrition

Murray Nutrition Thank you for taking the time to check out this page!

Murray Nutrition is a group nutrition therapy practice that specializes in eating disorders, disordered eating, chronic dieting, compulsive exercise, and weight & body image concerns.

recovery musings on “the goal”, re-orienting, & loving on parts that are still catching up 🫶🏼💙& re-orienting to more ali...
05/01/2026

recovery musings on “the goal”, re-orienting, & loving on parts that are still catching up 🫶🏼💙

& re-orienting to more alignment in relationship with food/body doesn’t mean ignoring, shaming, or hating on the parts of you that “self-sabatoge”, the ones grappling with the changes that will need to occur to get “there”. These parts of you are still catching up to the re-organizing happening in your system – what you care about, how you spend your time, and what you want to pursue.

rooting for you always,
EM

“Imagine yourself standing in the rain on the bank of a raging river. Suddenly, the water-swollen bank gives way. You fa...
03/23/2026

“Imagine yourself standing in the rain on the bank of a raging river. Suddenly, the water-swollen bank gives way. You fall in and find yourself being tossed around in the rapids. Your efforts to keep afloat are futile and you are drowning. By chance, along comes a huge log and you grab it and hold on tight. The log keeps your head above water and ~ saves your life ~ Clinging to the log, you are swept downstream and eventually come to a place where the water is calm.

There, in the distance, you see the riverbank and attempt to swim to shore. You are unable to do so, however, because you are still clinging to the huge log with one arm as you stroke with the other. How ironic.

~The very thing that saved your life is now getting in the way of your getting where you want to go ~

And so, very slowly and carefully, you let go of the log and practice floating. When you start to sink, you grab back on. Then you let go of the log and practice treading water, and when you get tired, hold on once again. After awhile, you practice swimming around the log once, twice, ten times, twenty times, a hundred times, until you gain the strength and confidence you need to swim to shore. Only then do you completely let go of the log.”

— excerpt from her timeless treasure, Eating in the Light of the Moon, by

Not everyone who diets develops an eating disorder.So what makes the difference?Bio-psycho-social/environmental factors ...
03/20/2026

Not everyone who diets develops an eating disorder.

So what makes the difference?

Bio-psycho-social/environmental factors create circumstances for the onset of an eating disorder to be more or less favorable. Dieting is a behavior that increases biological risks and has the potential to increase social motivation / reward. Internal and external reinforcement can create powerful feedback loops that spiral into an eating disorder.

We believe discussion about this is important for public health awareness and informed consent 💙

If you or someone you know is struggling, we can help ✨

Birthday musings for my (now) 3 yo on eating disorder awareness week 🫶🏼
02/23/2026

Birthday musings for my (now) 3 yo on eating disorder awareness week 🫶🏼

If rest days make you question whether you really “need” food- this post if for you! ❄️This time of year may come with s...
01/26/2026

If rest days make you question whether you really “need” food- this post if for you!

❄️This time of year may come with some unplanned rest days as a result weather- this is your reminder that your body at “rest” is not fully resting and very much needs to be fed.

In fact the majority of your daily calorie needs come from basal metabolism, not exercise. Your basal metabolism is the amount of energy your body uses at complete REST — staying in your pj’s all day kind of rest ;)

🧠Most of your daily energy needs — up to ~70% of total energy expenditure — go toward basal metabolic processes that keep you alive at rest, like brain activity, heart pumping, breathing, organ function, and cellular maintenance.

This means even when you don’t work out, even when you’ve done “nothing”, your body still needs energy just to keep you alive.

🥯Food is not optional on rest days — it’s essential.

In fact the amount of energy you need to consume exceeds your BMR to account for other things like:
-reading a book
-vacuuming the house
-walking up stairs
-facetiming a friend
-brushing your hair
-petting your dog/cat
-etc.

If you logically understand this and it still feels hard that makes sense too. You are not alone in this struggle- we see you and are here for you

NYE musings — take what you need heading into 2026 🎉💙🤩
12/31/2025

NYE musings — take what you need heading into 2026 🎉💙🤩

👋🏼Hi guys- Emily Sauer here hopping on to address a question that has been coming up in some of my recent client session...
11/12/2025

👋🏼Hi guys- Emily Sauer here hopping on to address a question that has been coming up in some of my recent client sessions:

“I used to be able to eat much less food without getting hungry- why can’t I do that anymore?”

If this is a question you have been asking yourself please know you are not alone and you are not broken❤️

✨This is actually a strong sign that your body and brain are doing exactly what they need to heal, even when it can feel uncomfortable and confusing.

💪🏼Your body is fighting to survive, it does now know the difference between intentional restriction and starvation.

🥖At Murray Nutrition we help people to find more peace in their relationship with food. If you are wanting more support in your relationship with food- I am currently accepting new clients. You do not have to go through this alone.

xoxo,
Emily Sauer 🤍

⭐️Click the link below to get started!
https://murraynutritionco.com/contact

Hi 👋🏼 we are Murray Nutrition- a team of registered dietitians who help you create a better relationship with food, body...
11/05/2025

Hi 👋🏼 we are Murray Nutrition- a team of registered dietitians who help you create a better relationship with food, body, and self.

➡️Swipe through to learn more about us and what we have to offer!

💙Learn more about us or connect with us 👇🏼
www.murraynutritionco.com
(now booking November appointments 🤩)

IDK who needs to hear this but 🥹👇🏼I won’t forget one of the first times I felt my Healthy “Self” emerge when repairing m...
10/20/2025

IDK who needs to hear this but 🥹👇🏼

I won’t forget one of the first times I felt my Healthy “Self” emerge when repairing my relationship with food + body.

I was eating dinner by myself, and had just finished a taco with chips and all the things.

One part of me was saying “this is PLENTY of food/calories/etc. You are done eating.”

Another part said, “But is what you typically do and you’re usually hungry soon after. If you want to get better you need to challenge yourself.”

My “Healthy Self” said…. “Okay…. Why don’t I make the taco and just see how it goes, what’s the worst that could happen?”

At first, it was a “disaster” 😂

🤢 Physically I felt so uncomfortable. So much more full than normal. Yuck. I hate this feeling. Nope. Make it go away.

😭 Emotionally, I was in turmoil:

💭 “What were you THINKING eating the whole thing? You could have stopped halfway and that would have been perfect… or even better not made the 2nd taco.”

💭 “No one even made you do this, you chose it for yourself. If you keep this up you know where it’s going.”

💭 “It was just a taco…. Truly. How do you think you will ever get better when this was so hard for you…?”

🌊 Flooded with guilt, shame, anxiety, and sadness.

This is a daily reality for someone struggling with an eating disorder.

But in the midst of this particular experience, I felt a steadiness and confidence wash over me, a perspective that I was familiar with but had not yet made my own -

“You cannot heal from the same methods that got you into the eating disorder in the first place.”

If I was going to get better, I had to stop being so critical. I had to stop talking to myself in this way. I had to let it be messy. I had to congratulate myself for trying. I had to have my own back.

Imperfect and trying > stuck in paralysis

Self-compassion > stuck in dysregulation

Steps towards recovery > staying stuck

Maybe you don’t need to try harder.
Maybe you need to try different.

Courage dear hearts,
-EM

I started seeing a client this summer who asked me, “If you could go back and give yourself some advice for this process...
09/18/2025

I started seeing a client this summer who asked me, “If you could go back and give yourself some advice for this process, what would you say?”

That question inspired this post ✨

Follow .rd for more content like this — I’d love to hear from you in the comments 👇🏼

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7003 Chadwick Avenue
Brentwood, TN
37027

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