Diet Culture Rebel Podcast

In today's episode, I'm diving into the real-life gentle nutrition habits I've recently embraced to show you what it truly looks like to honor your body's needs without falling into the trap of diet culture perfectionism. From smoothies to matcha to supplements, I walk through approachable, sustainable changes that align with the reality of life as a busy parent. I also addresses diet culture's fearmongering around calories, carbs, and blood sugar, busting myths with science and compassion.Covered in this episode:Why smoothies can support blood sugar regulation (yes, even when blended!)How intuitive eating respects your body's capacity, not perfectionThe surprising truth about fiber in smoothiesWhy Bonnie added a fish oil supplement—and how she made that decisionExploring matcha as a gentle nutrition swap for coffee with acid refluxHow real-life barriers (like time and energy) can shape sustainable choicesThe role of satisfaction, variety, and attunement in gentle nutritionThis episode is packed with validation and helpful nuance, especially if you're overwhelmed by nutrition advice or feel like your goals keep “failing.”Ready to Heal Your Relationship with Food?My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you're ready to start your journey toward food freedom, visit https://dietculturerebel.com/insurance to learn more!Connect with Bonnie on Instagram: @diet.culture.rebel

Hey rebel. Let's be real, no one wants to talk about poop. Or gas. Or bloating. Or… binge eating. But so many of us are silently struggling with both food AND gut issues, and they're more connected than you might think. In today's episode, I'm joined by gut health specialist and registered dietitian Dr. Heather Finley to break the silence and unpack how things like chaotic eating, restriction, and disordered patterns can impact digestion, even if you think you're eating enough overall. We talk about: Why your gut needs consistency and enough food to function well How restriction (even unintentional!) can affect your bowel movements and tolerance to fiber The nuanced role of meal spacing without falling into diet culture traps Why poop is actually a valuable signal from your body (yep, we went there!) Common gut health myths (greens powders, probiotics, and carnivore diets included!) This episode is packed with validation and insight, especially if you're juggling digestive struggles while working on healing your relationship with food.   Check out Dr. Heather Finley https://www.instagram.com/drheatherfinley/?hl=en -----

Rebels, today's episode is a personal one. I'm sharing the five things that actually helped me heal my relationship with food. Not flashy Instagram tips or vague "just listen to your body" advice, but the real-deal shifts that made a lasting difference. These were originally shared in an Instagram Q&A, and the response was so powerful that I knew I had to go deeper on the podcast. So if you're feeling overwhelmed by food, stuck in the binge-restrict cycle, or wondering when this gets easier—this episode is for you. Inside the episode, I cover: Why ditching timelines helped me make progress (and why rushing this work backfires) The problem with “never binge again” goals (and what to focus on instead) How I learned to tolerate fullness—and stop spiraling when I overate My go-to mindfulness tools for handling food impulsivity & more! And hey, if food feels confusing, chaotic, or like it takes up way too much headspace, check out my free training: Trust Your Body Again: An Intro to Intuitive Eating ----- Ready to Heal Your Relationship with Food? My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you're ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more! Connect with Bonnie on Instagram: @diet.culture.rebel

In today's episode, we're diving into a topic that's rarely discussed in the intuitive eating space—cannabis. Registered dietitian Leah Kern joins me to explore how cannabis and intuitive eating can coexist, and why blaming “the munchies” for out-of-control eating misses the bigger picture. Leah shares: Why cannabis can heighten pleasure around food (and why that's not a bad thing) What actually drives binge-like eating when high, and how diet culture plays a role How to build interoceptive awareness and body trust outside of altered states Real-world tips to stop binge eating when high (and why they matter when you're sober too) & more! You're going to walk away with a more grounded understanding of how body attunement and intuitive eating apply in all kinds of situations. Connect with Leah: @leahkernrd leahkernrd.com -----

Hey Rebel. In today's solo Q&A episode, I'm answering three listener questions that get to the heart of what really helps heal your relationship with food. We're covering some of the most common struggles I see come up, especially when you're working to let go of diet culture but still feeling stuck. Here's what we talk about: What to do when you're eating intuitively but feel like you need to lose weight for your health Why overeating might still be happening, even when you don't want it to How to make dinner work when you're busy, exhausted, and totally burnt out If you've been feeling frustrated, like nothing is really “clicking,” I hope this conversation helps you see that you're not alone—and that there are real, sustainable ways forward. -----

Hey Rebel. Today we are revisiting an old episode of the Diet Culture Rebel Podcast. I'm joined by Erica Leon, a registered dietitian and certified eating disorder specialist with over 30 years of experience helping people heal their relationship with food. She is the founder of Erica Leon Nutrition & Associates, a virtual group practice supporting clients across the U.S. Erica and her team specialize in helping individuals heal their relationship with food and body, with a special focus on women in midlife breaking free from toxic diet culture.  Erica shares her personal and professional insights on aging, body image, and food freedom, including what it's like to support women navigating postpartum, menopause, grief, and chronic stress. We also talk about how diet culture shows up at every life stage and why disordered eating isn't just a “teenage girl” issue. In this episode, we cover: How body image issues evolve through different stages of life Why disordered eating is often overlooked—even by health professionals The impact of lifelong dieting and the power of unlearning it Tips for navigating body changes with more self-compassion and care Whether you're 25, 45, or 65, this episode is a powerful reminder that body changes are a part of life—and they deserve compassion, not criticism. https://www.facebook.com/erica.leon.nutrition/  https://www.linkedin.com/in/ericaleonnutrition https://www.instagram.com/ericaleonnutrition/ https://twitter.com/ericaleonRDN https://www.pinterest.com/nutrafit1  Additional resources: Free resources: https://ericaleon.com/free-resources/ Online intuitive eating courses available: https://ericaleon.com/shop/ -----

Hey Rebel. If dieting has felt like a constant companion in your life, this episode is for you. Today I'm joined by former Diet Culture Rebel client Kate, who started dieting at just 15 years old and spent years chasing numbers, calories, points, steps, and a certain weight.... all in pursuit of “health.” In this honest and emotional conversation, Kate shares how healing her relationship with food wasn't about a quick fix, but a slow, intentional process of rebuilding trust with her body. In today's episode, we explore: The moment she realized food obsession was taking over her life How her internal dialogue shifted from critical to compassionate What healing looked like as a full-time working mom The power of speaking her truth—even when her family was still dieting & so much more I know many of you will relate to deeply. This is a powerful reminder that food freedom is possible—even if dieting has been part of your identity for years. Kate's story is proof that you can rewrite your narrative, and that peace with food is worth the work. ---- My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you're ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more! Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel! If you're tired of “go hard or go home” fitness messaging and ready to redefine your relationship with movement and your body—this one's for you. In today's episode I'm joined by Michael Ulloa, a personal trainer who's breaking the mold of traditional fitness culture online. We talk about his personal experience with body dysmorphia, obsessive calorie counting, and how growing up around dieting shaped his body image. Michael shares how his own relationship with movement has evolved from rigid and all-or-nothing to something that's flexible, fulfilling, and rooted in self-compassion. Michael's story is a powerful reminder that doing the inner work to heal your relationship with food and body isn't just about you—it creates a ripple effect in your life, relationships, and the way you show up in the world. In this episode, we cover: The often-ignored pressures men face in fitness culture Michael's experience with body image struggles and disordered habits How fitness can become more flexible, sustainable, and supportive Why awareness of your words and behaviors around food really matters Connect with Michael here https://www.instagram.com/michaelulloapt/?hl=en ----- My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you're ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more! Connect with Bonnie on Instagram: @diet.culture.rebel  

Hey rebel. In this deeply reflective episode of the Diet Culture Rebel Podcast, we're talking about something that hits close to home for many: how to cope when someone you admire—whether it's an influencer, friend, or family member—loses a significant amount of weight while you may be on a journey to body acceptance. Inspired by the recent public conversation surrounding former plus-size model Remi Bader, this episode isn't about her—it's about you. Because these moments can stir up a mix of emotions like jealousy, confusion, pressure, even shame. And it's not a one-time thing. You will encounter this again. In this episode, we're covering: The emotional impact of weight loss announcements How to protect your peace and stay grounded in your values Why intentional weight loss isn't inherently wrong—but deserves nuance How anti-fat bias and cultural messaging shape our body image and beliefs This episode is a space to reflect, get honest about how these moments affect you, and redirect the blame from yourself (or influencers) to the system that created these pressures in the first place. Links referenced: IG reel referenced: https://www.instagram.com/reel/DH82pSkx8fi/?igsh=dWR2bWl5bHRvbjlu https://weightandhealthcare.substack.com/ Episode 143: What Weight Loss Research Is and ISN'T Telling You with Ragen Chastain Harvard Implicit Bias Test ----- My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you're ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more! Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel.  In this powerful and uplifting episode, I'm joined by comedian Lauren Hope Crass, who uses humor to challenge anti-fat bias, diet culture, and the unrealistic expectations placed on all of us—especially women in bigger bodies. Lauren shares her journey from self-deprecating humor to empowering comedy, how she found her voice (and her people), and the impact of resilience and body acceptance in a world that constantly tries to shrink us. In this episode, we discuss: How Lauren uses comedy to challenge fatphobia and diet culture The realities of anti-fat bias—including career discrimination The shift from self-depricating humor to self-empowerment Why finding your people matters more than changing for others & Behind-the-scenes stories from her standup career If you've ever felt judged for simply existing or struggled to fully accept yourself, this conversation will remind you that you don't have to change to be worthy—and that laughter can be one of the most powerful forms of resistance. https://www.laurenhopekrass.com/ ----- Ready to Heal Your Relationship with Food? My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you're ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more! Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel!  There's so much pressure to eat more and more protein, but is it really necessary? In today's episode, I'm unpacking how diet culture has hijacked protein messaging, what you actually need to know about protein as an intuitive eater, and why stressing over grams and macro tracking does more harm than good. In this episode, we discuss: How diet culture has turned protein into an unhealthy weight loss tool The truth about protein needs (and why carbs matter more than you think) How to approach protein without tracking or micromanaging your intake Practical ways to include protein while honoring satisfaction and body cues If you've ever felt pressure to eat more protein, track grams, or justify your food choices based on protein content, this episode will help you let go of the stress and trust your body instead. ---- My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you're ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more! Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel! Our relationship with food starts in childhood, shaped by the messages we absorb early on. In this episode, I'm joined by Megan McNamee of Feeding Littles, a registered dietitian who helps parents raise intuitive eaters while also exploring how our own upbringing impacts our food choices today. In this episode, we cover: How childhood food messages shape adult eating habits The one thing Megan sees in childhood that negatively impacts food freedom How to stop putting sugar on a pedestal—for kids and yourself Ways to support kids' natural ability to self-regulate hunger and fullness How to talk about body diversity and avoid passing down diet culture Whether you're a parent or simply reflecting on your own food journey, this episode will help you reconnect with intuitive eating and break free from harmful food beliefs. ----- Connect with Megan: http://feedinglittles.com/ My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you're ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more! Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel. Today, we're looking at the link between substance use and eating disorders. I'm joined by Amanda White, a licensed therapist, author, and the owner of Therapy for Women, a group practice specializing in mental health, eating disorders, and addiction. Amanda is in recovery from both an eating disorder and substance use, and she openly shares her journey to help others feel less alone. In this episode, we discuss: Amanda's personal journey with food struggles, disordered eating, and addiction The connection between eating disorders and substance use, and their differences in the path to recovery Why Amanda identifies as in recovery rather than recovered  How healing leads to deeper connections, presence, and a richer life Amanda also shares how her recovery has shaped the way she raises her daughter in a home that supports a positive relationship with food—something many of us didn't grow up with. Listen in and I know you'll enjoy this impactful, nuanced conversation! Check out amanda: https://therapyforwomencenter.com/ https://www.instagram.com/therapyforwomencenter ----- My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you're ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more! Connect with Bonnie on Instagram: @diet.culture.rebel  

Hey Rebel. Exercise can feel complicated, especially when diet culture has shaped how we think about it. If you've ever felt pressure to work out to earn your food, struggled with guilt around movement, or felt like exercise was more of an obligation than something enjoyable, this episode is for you. I'm joined by sports dietitians Riley and Jenna, who help athletes and active individuals fuel properly, improve performance, and heal from a disordered relationship with exercise. They've lived these struggles firsthand and bring their personal experiences to this conversation. In this episode, we discuss: Why exercise can feel like a struggle when stuck in a cycle of stress and food guilt Red flags that signal an unhealthy relationship with movement Myths about exercise, sports nutrition, and supplements that actually help Questions to ask yourself to assess your relationship with movement This episode will help shift your mindset and build a healthier, more balanced relationship with movement where you fuel your body to perform well and ENJOY the process. https://reillybeatty.com/sports-dietitian/ ---- My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you're ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more! Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel. It's Eating Disorder Awareness Week — but this episode is for everyone. Diet culture doesn't take a break, and the truth is, dieting and eating disorders are deeply connected. Most eating disorders start with seemingly small, “harmless” choices, like eating less to control weight — choices often praised by others. In today's episode, we're diving into: How dieting fuels disordered eating.  Why food worry can harm your health. The power of intuitive eating in healing your relationship with food. How to challenge diet culture and support yourself and others. You don't need to have an eating disorder to benefit from this conversation — if you've ever felt guilt, shame, or anxiety around food, this is for you. The Intuitive Eating Book ----- My team of registered dietitians accepts insurance for one-on-one nutrition counseling! Spots are limited, so if you're ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more! Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel. In this episode, I'm talking with former client Patricia about her journey of unlearning diet rules and finding food freedom. Like many of us, she thought she was just being healthy, but in reality, those beliefs kept her stuck in restriction, worry, and self-judgment. In this episode, Patricia shares: How internalized diet culture shaped her food choices without her realizing it The mindset shifts that helped her break free from food rules and restriction How prioritizing satisfaction helped her discover new foods and let go of guilt Why learning the science behind nutrition was key to improving her body image If you've ever felt stuck in food rules without questioning where they came from, or if you struggle with food but don't know why, Patricia's story will resonate with you. Tune in to hear how she reconnected with her body's needs and finally found peace with food. ----- My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you're ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more! Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel. Today, I'm answering a listener question from someone who feels surrounded by diet talk at every family gathering and wants to know: Should I leave the table? Should I speak up? How do I protect my peace while still being with my loved ones? In today's episode, we're covering: How to handle diet talk with family Setting boundaries that feel right for you Focusing on what you can control in these situations Ways to take care of yourself before, during, and after these conversations Because the truth is, you deserve to enjoy your meals and time with loved ones without feeling like you're backsliding into old patterns with food and your body. Let's dive in! Holiday survival guide https://dietculturerebel.kit.com/a9be28cce7  Get Support With 1:1 Nutritious Counseling Covered By Insurance!  dietculturerebel.com/insurance Episode 183: Healing for Herself and Her Family: How Kayla Found Food Freedom  

Hey Rebel. Today I'm joined by fellow registered dietitian and certified intuitive eating counselor, Chelsea Levy, to unpack a common concern I hear often: Can intuitive eating really work for all body sizes? Many people feel like food freedom is only possible if you're already in a smaller body, and today, we're diving into why that's not true. In this episode, we discuss: What fat positivity truly means and why it matters The societal barriers that perpetuate weight stigma How intuitive eating can be a tool for healing, regardless of body size Practical ways to unlearn anti-fat bias and cultivate self-compassion Whether you're working on your own relationship with food or want to better support loved ones in marginalized bodies, this conversation will equip you with the tools and perspectives to make meaningful changes. Chelsea Levy (she/her) is a Certified Intuitive Eating Counselor and Registered Dietitian Nutritionist (RD). She is the founder of Chelsea Levy Nutrition, a virtual private practice based in NYC. Chelsea is a self-identified fat, Jewish health care provider committed to utilizing a weight-inclusive medical model for the treatment of eating disorders and chronic illnesses related to the endocrine system, including diabetes and polycystic ovarian syndrome (PCOS). At the intersection of eating disorder recovery, body image healing, and the endocrine system, Chelsea centers gender-affirming care. Chelsea Levy Nutrition offers three group programs: Somatic Group: Sensing Safety, Seeking Pleasure – A virtual group offered nationwide. Recovery Supper Club – For individuals in stable recovery looking for in-person community and connection over meals. Learn more here (In-person in NYC). Body Image Healing Group – A virtual group for folks in larger bodies seeking body image support (available nationwide). ---------- My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you're ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more! Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel. In this we're diving into the recent news of the Red Dye 3 ban and what it means for you as an intuitive eater—or someone working to heal your relationship with food. With so much food fear in the world, it's important to approach topics like this with clarity and balance to avoid unnecessary guilt, anxiety, or restrictive behaviors. Tune in to learn: What Red Dye 3 is and why it's being banned How misinformation about food bans can fuel food fear Practical ways to navigate external health values while staying aligned with intuitive eating By the end of this episode, you'll have a better understanding of the facts behind the Red Dye 3 ban and tools to help you make informed, confident food choices without compromising your relationship with food. Let's talk about reducing food fear and finding balance—press play now! ----- My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you're ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more! Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel. oday we're revisiting one of the most important episodes I've ever shared—a deep dive into what intuitive eating truly is. Whether you're hearing this for the first time or giving it another listen, this episode will offer valuable insights to help you heal your relationship with food and deepen your understanding of intuitive eating! In this episode, we're exploring: What intuitive eating actually is (and what it's not) Why intuitive eating is more nuanced than simply “eating whatever you want” Common misconceptions, like starting with unconditional permission to eat How to approach intuitive eating with self-trust, compassion, and a focus on health If you've ever felt overwhelmed, stuck, or chaotic while trying to practice intuitive eating, this episode is for you!  __________ My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you're ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more! Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel. Today we're reframing the way we think about movement. Exercise doesn't have to be disordered or a source of guilt and stress—it can be something that supports you physically, mentally, and emotionally. My hope is that this episode helps you move toward a healthier relationship with movement. One that isn't tied up in all-or-nothing thinking or black-and-white rules. In this episode, we'll cover: How to recognize when movement is helpful versus triggering Letting go of rigid exercise rules and absolutes Building body attunement to guide your movement choices I'll also share personal insights on how my approach to movement has shifted over the years, including why I've let go of strict workout goals. Whether you struggle with taking rest days or feel hesitant to start moving because it feels tied to dieting, this episode is for you. _____ walkingpad.com use code DIETCULTUREREBEL to get 20-30% off My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you're ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more! Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel. Today we're tackling a key step in healing your relationship with food: rejecting dieting. Diet culture isn't just about big-name diets like Weight Watchers or Noom—it shows up in subtle food rules, social norms, and everyday conversations that impact how we think about food and our bodies. In this episode, we'll explore: How diet culture sneaks into every aspect of our lives. The ways it disconnects us from hunger, fullness, and body cues. The social, psychological, and physical consequences of dieting. How rejecting dieting can transform your relationship with food and your body. You'll also hear reflections from past clients who've found freedom from dieting and now enjoy a positive, peaceful relationship with food. Let's dive in! ------- Ready to Heal Your Relationship with Food? My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you're ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more! Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel. In this episode of the Diet Culture Rebel Podcast, I'm sitting down with my past client, Monica, to hear her inspiring story of transformation. With the support of the Diet Culture Rebel team, Monica learned to trust herself with food, let go of self-blame, and free herself from the pressures of diet culture. We dive into her personal story, from life before food freedom, through her healing journey, to what life looks like now that she has healed her relationship with food, including: How consistent eating helped reduce her binge eating The freedom she found in making food choices without judgment How this journey improved her body image and personal life The ways her newfound trust with her body transcends beyond just her relationship with food Monica's story is a powerful reminder that healing your relationship with food can have a ripple effect on all areas of your life. If you're looking for inspiration and practical takeaways to help you move away from diet culture and embrace food freedom, this episode is for you. Ready to Heal Your Relationship with Food? My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you're ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more! Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel.  If you've ever wondered whether meal planning can work with intuitive eating, this episode is for you! Today, we're breaking down the misconceptions around meal planning and how it can actually support a positive relationship with food—without the diet culture baggage. In this episode, I'll share: What meal planning looks like when influenced by diet culture How meal planning can support intuitive eating Common challenges with meal planning and how to overcome them Practical tips to make meal planning flexible and sustainable I'll also share personal stories, client experiences, and some fascinating research on how eating foods you truly enjoy and letting go of food worries can improve your overall health. Meal planning doesn't have to be restrictive or stressful—it can be a powerful tool for self-care and nourishment, especially in the context of busy lives. Breakfast Recipes: https://bit.ly/fastbfastrecipes  Hungry Root: Use code REBEL40 to save 40% off your first order  Grocery Staples List: https://dietculturerebel.kit.com/6839cf0d28 ________ Ready to get the support you need to overcome your struggles with food and finally find freedom from the diet war? A new and exciting opportunity for more accessible support is coming in the new year! If you want to be the first to know when this opportunity opens, join the waitlist here: www.dietculturerebel.com/waitlist Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel. Buckle up, because today I'm tackling a controversial topic that so many people struggle with: the feeling of being addicted to food.  Listen in as we explore: What food addiction means The role of dieting and restriction Why food addiction research is controversial How to heal your relationship with food By the end of this episode, I hope you feel more clarity in what is fueling these addictive-like behaviors, and understand more of the nuance behind the topic. It's not so black-and-white, so let's dive in! Episode 128: What Exactly IS Intuitive Eating? ________ Ready to get the support you need to overcome your struggles with food and finally find freedom from the diet war? A new and exciting opportunity for more accessible support is coming in the new year! If you want to be the first to know when this opportunity opens, join the waitlist here: www.dietculturerebel.com/waitlist Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel! In this episode of the Diet Culture Rebel Podcast, I'm joined by a past client, Kayla, who has such a powerful and inspiring story to share. I loved this conversation because we dive deep into Kayla's journey from years of dieting and constantly trying to shrink her body, to being inspired by her daughter to heal her relationship with food and find food freedom. In today's episode, we discuss: The Emotional Toll of Dieting A Wake-Up Call as a Parent Turning Inward to Heal Discovering Intuitive Eating Overcoming Challenges and Finding Freedom & more! This episode is filled with raw, honest moments and practical advice that can help anyone who's struggling with their relationship with food. I'm so excited for you to listen to this vulnerable and uplifting conversation. If you're looking for hope, inspiration, and guidance on your own journey toward food freedom, this episode is for you. ________ Ready to get the support you need to overcome your struggles with food and finally find freedom from the diet war? A new and exciting opportunity for more accessible support is coming in the new year! If you want to be the first to know when this opportunity opens, join the waitlist here: www.dietculturerebel.com/waitlist Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel! In this week's episode, I'm joined by psychologist and fat activist, Dr. Rachel Millner, Psy.D.  In this episode we are discussing:  realistic expectations to set when healing your relationship with food ups and downs that come with healing work the most important thing to look for when finding a therapist the most common driver contributing to disordered eating & eating disorders how healing your relationship with food can feel so rewarding and so much more!  Connect with Dr. Rachel:  Website: http://www.rachelmillnertherapy.com  Instagram: @drrachelmillner ------- Learn more about group coaching here:  https://dietculturerebel.com/group-coaching Connect with Bonnie on Instagram: @diet.culture.rebel  

Hey Rebel!  Imagine waking up every day consumed by thoughts of food, haunted by the scale, and trapped in a relentless cycle of restriction followed by loss of control. If this resonates with you, know that you're not alone. This was once my reality, and it was also the reality for today's guest, my past group coaching client, Rachel.  In today's episode, we delve into how Rachel has rebuilt her relationship with food—from a regimen of strict control to embracing body cues with compassion, from emotional eating to savoring meals with genuine pleasure, and becoming a confident intuitive eater. Rachel not only enjoys a wide variety of foods today but also sets an empowering example for her children, raising them now as intuitive eaters!  Fear and insecurity around food has opened up a path to true food freedom for Rachel and her family, and I hope you leave inspired by her transformational story!  ------- Learn more about group coaching here:  https://dietculturerebel.com/group-coaching Connect with Bonnie on Instagram: @diet.culture.rebel

Hi Rebel! In this episode, I'm thrilled to introduce you to Allie, a past group coaching client of mine. Allie joins us to share her courageous story of reclaiming her life from the exhausting grip of food obsession and the pervasive shame that often accompanies it. With nearly three decades fighting against food guilt and diet culture, Allie's journey through group coaching has led to life-changing transformations in her relationship with food, her work, and her family life. Allie shares invaluable insights on how to: Reduce obsessive food thoughts Rebuild trust with your body and food And, most importantly, how to nurture a compassionate dialogue with yourself. Whether you've been struggling with food for a short time or for years, Allie's transformation offers a beacon of hope and practical advice for anyone on a similar path. It's never too late to heal your relationship with food, and this episode will show you how that healing can lead to a truly healthier and happier life beyond the scale. ------- Learn more about group coaching here:  https://dietculturerebel.com/group-coaching Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel! Today I'm answering 3 listener questions to help you feel supported on your journey as you give diet culture the middle finger to become an intuitive eater.  Do you feel like if you let yourself go and eat all of this stuff you want, you will never stop? I'll be sharing my answer to why this happens and tips for how you can "control" it! What if you want to both heal your relationship with food and lose weight? Is this possible? I'm diving deep into this one in this episode. Plus I'll share my personal story about what made me realize that what I was doing was not living and let go of my fears (and how I changed my whole business because of this!). Listen in and take notes on this one because I know you're going to get so much clarity on your journey to food freedom after this one!  ------- Learn more about group coaching here:  https://dietculturerebel.com/group-coaching Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel! Does existing in a larger body automatically lead to more joint pain and daily discomfort? You may automatically assume, "yes!"...but what if that's a myth? To help navigate this popular topic I brought in Dr. Lisa, a weight-inclusive physical therapist and body image coach, to help us dive deep into how diet culture infiltrates the physical therapy space and challenge many misconceptions surrounding body size and pain. Get ready to hear all about: What actually causes pain (and how it's not simply a result of body size). How to move away from the mindset that it's your fault if you experience body aches, pains, or ailments. How to better understand the signals your body sends when you're experiencing discomfort. One daily practice to help protect your body. & more! Ps. Pay special attention to Dr. Lisa's discussion on the shame people feel when they believe their body aches are their fault. You might hear some powerful parallels between the shame experienced from dieting failures and the shame related to physical ailments.   Connect With Dr. Lisa: https://www.healthyphit.com/ @healthyphit __________ Learn more about group coaching here:  https://dietculturerebel.com/group-coaching Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel!  Today we are answering a question submitted by a listener named Veronica. She asks, "What do you think about coaches who promote body transformations, the before and after, the way they work? I am a Pilates instructor, became a coach myself, but I don't agree with the system, so I don't promote it." In today's episode, I also share my opinion on topics like: Progress pictures Weighing yourself every day Tracking macros And coaches who say you need to look a certain way because you are an example If you have your own question that you would like addressed here on the Diet Culture Rebel podcast, then go to dietculturerebel.com/podcast to submit one!   Episode 38: Should You Weight Yourself? Download 3 Easy Ways to Give Diet Culture The Middle Finger ________________ Learn more about group coaching here:  https://dietculturerebel.com/group-coaching Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel! There's nothing I love more than hearing people who struggled with their relationships with food for so long recount how intuitive eating changed their lives for the better. That's the story you'll be hearing today, as my past group coaching client, Michelle, shares how she went from obsessing over food, struggling with her body image, and overcoming addiction, to now being in a place where she can go on spontaneous dates, listen to her body, and never diet again! Michelle shares so much wisdom about the mindset shifts she made to begin challenging her relationship with food. She realized that if you are going to have to eat every day for the rest of your life, you might as well make the best of it! You'll also hear her discuss: The origin story of her body shame growing up When she realized her food struggles deserved help How she moved through the honeymoon phase The importance of embracing fear throughout the journey & more! I know you'll walk away from this episode with inspiration!   Episodes mentioned: Episode 157: Shedding shame and reclaiming the word fat with Mary Kate Episode 150: Fat positivity and reclaiming the word fat with Kimmy Singh. ------- Learn more about group coaching here:  https://dietculturerebel.com/group-coaching Connect with Bonnie on Instagram: @diet.culture.rebel  

Hey Rebel! I am thrilled to have Elise Resch, co-founder of Intuitive Eating, on the podcast today for an insightful discussion about the future of intuitive eating. As an anti-diet dietitian and a certified intuitive eating counselor, I've personally benefited from Elise's training and am excited to share her invaluable insights with you! In this episode, we delve into The future of intuitive eating through a social justice lens The importance of autonomy in food choices for raising the future generation of intuitive eaters How struggling with food could result from your needs not being met. & how "failing" at dieting could actually mean you are a success at ego development and not letting people tell you what to do (love this!). Whether you're new to intuitive eating or a seasoned practitioner, this episode dives into those nuances of intuitive eating that you won't get off an Instagram post (we talk about some of the challenges of social media in this episode. too!)   Find Elyse Here:  Instagram:   https://www.instagram.com/elyseresch  Facebook:    https://www.facebook.com/elyse.resch   Website:  http://www.elyseresch.com   Episode References: Fearing the Black Body by Sabrina Strings Episode 137: Teaching Littles (including Your Inner Child) How to Eat Intuitively for Life with Megan McNamee of Feeding Littles Episode 122: Raising Kids Who Can Eat Intuitively with Jennifer Anderson of Kids Eat In Color   Quiz: Are You Living In Fear Of Losing Control Around Food? https://dietculturerebel.com/control-around-food-quiz/    Learn more about group coaching here:  https://dietculturerebel.com/group-coaching Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel. Recently, an Oprah special came out titled "shame, blame and the weight loss revolution", all about the popular weight loss drugs right now... and it got a lot of attention. So I decided to watch the special so you don't have to and today I am breaking it down with all of my thoughts... and I have a lot.  Surprisingly, there are a few things I agree with. But there are more things that I have concerns about... Give it a listen to hear all about the special and even more about the science (or lack thereof) behind these medications. Resource from Medical Students for Size Inclusivity: https://sizeinclusivemedicine.org/wp-content/uploads/2023/11/MSSI-GLP1-Informed-Consent-1-1.pdf  ------- Looking to take the next step in becoming a Diet Culture Rebel? Apply for Small Group Coaching at https://dietculturerebel.com/group-coaching Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel! Let's talk about food noise. Do you feel like you're always thinking about food? Have you ever felt like: When sitting down for breakfast, I can't stop thinking about lunch. When sitting down for lunch, I'm already thinking about dinner. When eating dinner, I'm calculating how I could do "better" tomorrow.  When you're trying to sleep, you can't stop thinking about breakfast tomorrow. It is that constant chatter about food in your head. The thinking about food 24/7. And maybe food noise sounds a little bit different in your head, but if it feels all-consuming, if it feels all-controlling, if it's something that you think about literally all the time, this episode is for you! I'm going to share 3 powerful ways that intuitive eating can help to quiet your food noise and free up precious brain space for you to focus on more important things in life.  ------- FREE QUIZ: understand more about the truth behind your food obsession ------- Looking to take the next step in becoming a Diet Culture Rebel? Apply for Small Group Coaching at https://dietculturerebel.com/group-coaching Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel! Last week was an important week: Eating Disorder Awareness Week! Today I wanted to share some eating disorder statistics with you to shed light on the frequency and seriousness of these life-altering conditions.  Throughout this episode we will explore:  The role dieting plays in the development of an eating disorder Normalized "health" habits that are red flags for eating disorders Eating disorder statistics I want you to know Real-life experiences to connect to and inspire you Having struggled with disordered eating myself and working with 100s of women to heal their relationship with food, I've seen the positive change that can happen when you finally get help to heal once-and-for-all. I hope, if anything, this episode helps you realize that you deserve help and can recover!  Resources mentioned:  Project Heal: https://www.theprojectheal.org/ Episode 164, When Healthy Eating Goes Too Far: Laura's Story Books Mentioned Take the quiz! https://dietculturerebel.com/quiz   Looking to take the next step in becoming a Diet Culture Rebel? Apply for Small Group Coaching at https://dietculturerebel.com/group-coaching Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel! Have you ever wondered, "what if intuitive eating doesn't work for me"? Buckle in for today's episode as we delve into a topic that resonates with many - the internal battle with doubt and fear that arises when we face the new journey to find a healthier relationship with food. We all recognize that little voice of doubt, whispering concerns and fears whenever we're on the brink of embracing change. It's a universal experience, and most importantly, it's completely normal. We'll explore the often overlooked consequences of dieting, shedding light on how these practices not only affect our relationship with food but also amplify our fear of failure. This fear can be a significant barrier, preventing us from pursuing the healing we so deserve. However, there's hope.   Resources mentioned: Intuitive Eating Books Episode 128: What Exactly is Intuitive Eating? Episode 164: When Healthy Eating Goes Too Far: Laura's story Episode 168: How Eating in Secret Fuels Disordered Eating, A Conversation With My Past Client, Franny. Episode 160: The Risks of Weight Loss Drugs Everyone is Buzzing About with Dr. Asher Larmie. Episode 158: Healing from the Hustle & How Intuitive Eating Can Support You in Different Life Seasons with Christyna Johnson Episode 132: How to Set Realistic Expectations When Healing Your Relationship with Food with Dr. Rachel Milner   Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel!  Have you ever thought about aging, menopause, and body changes over the lifespan and felt anxious? It makes sense when the diet and beauty industry prey on us to be scared of these things. But what if you could rethink our response to aging and create a more compassionate, neutral, and realistic narrative around these very normal experiences? This is why I had Registered Dietitian and Midlife Health Specialist Val Schonberg on the podcast today! My associate dietitian Angie recommended her to come on after she recently took a continuing education course by Val, and I'm so glad she did because more conversations around aging need to be had! By tuning in today, you'll hear about: how she went from a rather sheltered upbringing from diet culture pressures to later in life becoming a victim to them and struggling. what helped her heal and what has helped her embrace and enjoy the aging process. the importance of separating your entire self worth from your body size. how to incorporate gentle nutrition as you age. You can find Val on instagram at @v.schonbergrd or on her website https://valschonberg.com/ _______ Connect with Bonnie on Instagram: @diet.culture.rebel Looking to take the next step in becoming a Diet Culture Rebel? Apply for Small Group Coaching at https://dietculturerebel.com/group-coaching

Hey Rebel.  Have you ever felt like the scale holds a lot of power over you? It's like if you step on a scale, that will dictate the following food choices you make and how you feel about yourself. I get it, and so many of my clients have felt the same way. I want to share with you some options if you feel this way so that you support your overall wellbeing without the scale getting in the way of that. Here's what you can hear in today's episode: Reflective questions to explore your relationship with the scale Tips to navigate getting weighed at the doctors office Stories about my own relationship with the scale & more! I hope this episode reminds you that you are not alone with your struggles, and you don't have to keep struggling alone! Apply for group coaching so you can give diet culture the middle finger and get the support you need to become an intuitive eater! Learn More & Apply for Small Group Coaching here: https://dietculturerebel.com/group-coaching Connect with Bonnie on Instagram: @diet.culture.rebel  

Hey Rebel!  Today I am joined by my fabulous past group coaching client, Franny. Franny is here to share her story from hiding food and struggling with bulimia, to finally feeling so free with food that she isn't even impacted by the pressures to lose weight before her wedding. In this episode, we talk about: What specific step she took to stop eating in isolation How "opening a bag of chips" was the catalyst to her recovery Her new mindset around food The importance of support and community I know you'll leave this episode feeling not so alone. Franny went through my signature group coaching program last year, and now it's your turn. Apply for group coaching so you can reap the benefits of food freedom, just like Franny! Learn More & Apply for Small Group Coaching here: https://dietculturerebel.com/group-coaching Connect with Bonnie on Instagram: @diet.culture.rebel

The New Year is just around the corner which means lots and lots of pressure to diet. It's easy to buy into, especially when you have been programmed to diet from birth through generational dieting. I want to help you break the cycle.  So today, I am sharing three not-talked-about risks of buying into diet culture to help you do that. We're going to talk about how dieting can result in some serious issues, like nutrient deficits and weight cycling. If you're looking to leave the diet cycle for good in 2024, my group coaching program is open for new applicants! I created my group coaching program to give you the tools that you need to break your diet cycle once and for all and make peace with food in a brave, supportive, and judgment-free community. Learn More & Apply for Small Group Coaching here: https://dietculturerebel.com/group-coaching Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel. It's been almost an entire year since our amazing dietitian, Angie, joined the team. She has been so valuable to all the diet culture rebels inside our group coaching program and in 1:1 coaching.  Today, I thought it would be great to have you get to know her a little more.  Listen in to hear Angie share: Her story with diet culture and healing her relationship with food Advice for navigating shame after previous "failed" diets Wise words for parents who want to model intuitive eating for their family and so much more!  Don't forget to follow the diet culture rebel podcast and leave your honest rating and review!  ------- Looking to take the next step in becoming a Diet Culture Rebel? Apply for Small Group Coaching at https://dietculturerebel.com/group-coaching Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebels. Optavia has grown in popularity over the past decade, and it makes sense. If you don't know what Optavia is, count yourself lucky. With their flashy headlines stating, "lose weight fast and keep it off", claiming it is backed by research, it is enticing. I peeled back the curtain on Optavia to see what the hype was all about. Not only is it too good to be true…but it's so much worse than you'd think. In today's episode, I'm sharing my findings. What is the Optavia diet protocol? What does their science actually say? The dangers of very low-calorie diets First hand accounts from past Optavia members… including the harmful health effects they've experienced as a result… What you take from this episode will allow you to spot the red flags in plain sight of other diet programs all around us. _______ Looking to take the next step in becoming a Diet Culture Rebel? Apply for Small Group Coaching at https://dietculturerebel.com/group-coaching Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebels. Today I am thrilled to be speaking with my past group coaching client, Laura. Laura used to be filled with food obsession. She realized her dieting went too far when she became afraid of oatmeal, and as a mother she didn't want to pass these fears and behaviors on to her daughter. You are going to feel so inspired by listening to this episode. She shares her ups and downs, but ultimately what kept her going and brought her to this place where she can eat intuitively! Laura started exactly where you are, but through my signature group coaching program, she was abe to heal for good and ditch dieting to the curb. I'd love to invite you to apply for group coaching if you have been feeling guilt, stress, or obsession with food or your body. Learn more and apply here so you can find food freedom in 2024!  https://dietculturerebel.com/group-coaching _______ Connect with Bonnie on Instagram: @diet.culture.rebel  

Hey Rebels! Today we are talking with one of THE co-authors of intuitive eating so you can understand it deeper than the over-simplified definition of "just eat when you're hungry, stop when you're full"...  How can someone just listen to their body? How can someone just eat intuitively? How can someone just eat whatever they want? To start, Intuitive Eating is not just a hunger/fullness diet and after today's episode you will understand why. Intuitive Eating was first published in 1995 by Evelyn Tribole and Elyse Resch. In 2020, they published the 4th edition. Evelyn explains what changed have been made and why they are important in this episode, as well as taking us through how the principles of Intuitive Eating even came to fruition back in the 90s. I know you're going to get so much value from this conversation, and it might just clear up some uncertainties you had about intuitive eating.  ______ Check out Evelyn Tribole: Instagram: @evelyntribole Intuitive Eating Website _______ Connect with Bonnie on Instagram: @diet.culture.rebel Looking to take the next step in becoming a Diet Culture Rebel? Apply for Small Group Coaching at https://dietculturerebel.com/group-coaching

I have a question for you. How many times have you said, I feel fat? Have you ever thought about what it actually means? In this podcast today, I actually have an amazing conversation with Tracy Brown, Registered Dietitian and trauma-informed, non-diet nutrition therapist.  We talk about: how we can create labels for ourselves and say things like, I feel fat, but not even really know what it means. new language that you can use instead  how trauma and stress can impact your relationship with food and your physical health  how to uncover how trauma and stress impacted your relationship with food and steps to heal from it! Check out Tracy Brown here: https://www.tracybrownrd.com/ https://www.instagram.com/tracybrownrd _______ Connect with Bonnie on Instagram: @diet.culture.rebel Looking to take the next step in becoming a Diet Culture Rebel? Apply for Small Group Coaching at https://dietculturerebel.com/group-coaching

Hey Rebels! Today we're clearing up the common fear that with intuitive eating, you will only want and crave "bad" foods. I know the sound of "unconditional permission to eat" feels like it's giving you permission for a free-for-all with food. But the truth is, this permission just allows you to make a choice based on what would feel good for your body and your mind in each moment. From my own personal experience, client experiences, AND research, we actually see that intuitive eaters are more likely to eat a wider variety of foods than dieters.  Listen in and you'll learn about: a quick overview of what "intuitive eating" actually entails why rules create an urgency to eat what happens when you label foods as "good" vs "bad" research behind intuitive eating + action steps to start intuitive eating! _________ Connect with Bonnie on Instagram: @diet.culture.rebel Looking to take the next step in becoming a Diet Culture Rebel? Apply for Small Group Coaching at https://dietculturerebel.com/group-coaching      

Hey Diet Culture Rebels! Today's episode is long overdue. Weight loss drugs are nothing new but the buzz around Ozempic is. I know you've been hearing all about the supposed weight loss benefits of taking Ozempic, and it can be persuasive to try it yourself! But part of my job as a Dietitian and Intuitive Eating Counselor is to help you make INFORMED choices. Do you know the risks? Do you know the long-term results? Do you know the research? You'll be able to answer yes to those questions after tuning in to this episode. Today I'm talking with Dr. Asher Larmie, a returning guest on the DCR Podcast! I wanted to bring on Asher because it's important to get the inside scoop on the ins and outs of these drugs from a physician. You DESERVE to get all the information about possible medical decisions so that you can make informed choices. Asher is a transmasculine, weight-inclusive GP and a leading expert in weight stigma. They are a fat activist and founder of the No Weigh Campaign, which is committed to putting an end to medical weight stigma. They have over 20 years of medical experience and have been fat for even longer than that. One reason why I love having Asher on the podcast is because they are a guest in my group coaching program. Our clients really benefit from hearing from them and being able to ask them their own questions when it comes to weight-inclusive health. Find Asher on Instagram: https://www.instagram.com/noweighcampaign/ https://www.instagram.com/thefatdoctor/ HAES Health Sheets: https://haeshealthsheets.com/ Listen to our last episode, Episode 43, Negative health impacts of weight stigma with Dr. Asher Larmie  Connect with Bonnie on Instagram: @diet.culture.rebel Looking to take the next step in becoming a Diet Culture Rebel? Apply for Small Group Coaching at https://dietculturerebel.com/group-coaching  

In this week's episode, Bonnie helps you understand the difference between physical and emotional hunger. FREE quiz! Are you living in fear of losing control around food? Take our free quiz here! 

In this week's episode, Bonnie is joined by weight inclusive Registered Dietitian, Christyna Johnson. In today's episode Bonnie & Christyna discuss:  Taking a social media break How Intuitive Eating can support you in different seasons of life Intuitive Eating nuances  Healing from hustle culture & grind culture  Overcoming comparisonitis  What individual culture means and how it can impact and support your relationship with food and body  and so much more!  Connect with Christyna: Instagram: @encouragingdietitian Website: www.encouragingdietitian.com Group Coaching!  Get the support you need to heal your relationship with food by applying and enrolling in group coaching. Click here or go to www.dietculturerebel.com/group-coaching. Support the show!  Leave your honest rating & review by clicking this link.