Rebuilding Trust With Your Body

You've ditched the diets. You know in your soul they don't work. But suddenly it's the end of May, and you find yourself wondering if maybe *just maybe* you should try to slim down before shorts and swimsuit season gets into full swing. Sound familiar?   In this episode, we're going deeper than “all bodies are beach bodies.” (Although that part's still true!) We're going to look a why your desire to lose weight for summer makes sense from a nervous system perspective, and you can do to help yourself feel more safe and comfortable in your body this summer.   Let's make this your most joyous summer ever - where you can be fully present, comfortable in your clothes, and enjoy vacations, BBQ's, pool parties and trips to the lake or beach without guilt!   Episode Highlights   -Your urge to shrink for summer makes sense - and here's why -How to flip the script with your summer body image dialogue -Little daily ways to build body trust and acceptance this summer -Game-changing journal prompts specific to summer body feelings   Today's Wellness Woo is hydrogen water.   Resources Mentioned   - Grab my FREE Body Image Journal Prompts here!   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD    Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!  

PCOS and managing any health condition that calls for dietary changes can be really challenging when you're also trying to stay off diets and heal your relationship with food.   My guest today is a fellow non-diet dietitian. Julie Duffy Dillon is a Registered Dietitian and Host of Find Your Food Voice®, a popular long running nutrition podcast. Through speaking and writing, she helps people with a complicated relationship with food strategize how to remove the shame and blame dumped on them from the diet industry. Her work has been featured on TLC and in the New York Times, Outside Magazine, Shape and other outlets. She is the author of the book, Find Your Food Voice.   We cover a lot of ground in this conversation - including what it's like coming up as a dietitian in the medical field that very much subscribes to a weight-centric model of care, and we both spilled some tea about the inner reckonings we had that shook us and caused us to change the path we were on in our careers.    We also talked about emotional eating - Julie has a hot take on this that you don't want to miss.    Julie shares some great strategies for how to navigate health conditions like PCOS, HTN, diabetes, IBS, high chol, and things like that without getting sucked back into dieting.    Make sure you listen towards the end for the part where Julie talks about the concept of “finding your food voice” which is such a cool concept that is going to help you to silence diet culture and your inner critic as you are learning to trust yourself with food.    As you can tell, this is an incredible conversation, so pop in your ear buds, push play and get ready to be inspired!   Episode Highlights   -Why Julie bailed on the nutrition class she was teaching 5 minutes into it and almost got fired. -How chronic illnesses like PCOS, diabetes, high blood pressure, IBS, and high cholesterol impact our relationship with food. -PCOS and what mainstream medical culture gets wrong about it. -Finding your “food voice” and how this will help you make peace with food.   Resources Mentioned   - Connect with Julie Duffy Dillon on social media @FoodVoiceRD - Grab a copy of Julie's book Find Your Food Voice - Julie Duffy Dillon's website   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster     Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD      Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!  

Did you grow up being told things like "finish your plate" or "you can't have dessert until you eat your veggies"? It's quite possible that these old food rules are still controlling what you eat - even if you don't realize it.   In this episode, we're diving into how those childhood food rules have stayed with you over the years, and how they've morphed through the input from diet culture.    Even if you're technically not dieting anymore, you might still feel stuck in “no man's land” between food guilt and food freedom, and these sneaky old rules are often the reason why. I'll walk you through how to recognize these rules, why they're so hard to break, and how to start letting them go so you can finally trust yourself around food.    Episode Highlights   -They psychology of early food rules -How these rules morph in adulthood -Why this isn't fixed by ‘just listening to your body' -How to identify + let go of your childhood food rules   Today's Wellness Woo is genetic tests for diet and exercise.   Resources Mentioned   - Join the June 2025 Cohort of Stepping Off The Dieting Rollercoaster   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD      Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

If you've recently looked in the mirror or stepped on the scale and felt that rush of panic, you are not alone. In this episode, we're pushing pause on the shame spiral and digging into what's really going on beneath that fear.   We'll talk about why your fear of weight gain is not a sign you're doing intuitive eating wrong — it's a reflection of the culture we live in. You'll learn why your body changing is normal (and even healing), how to unpack the meaning you've attached to your weight, and what to do when panic hits.   You'll also get practical tools to ride the wave of body image distress without running back to dieting. Because YES, you can feel uncomfortable AND still choose not to diet. REMEMBER: You're not failing…you're feeling. And that's part of the work.   Episode Highlights   -The panic you feel isn't just about your body - it's about the meaning you've been taught to attach to your weight. -Your body might be changing, and that doesn't mean it's betraying you, or that you're doing anything wrong.  -We get to be curious about what your body is saying via your weight, without jumping back into dieting. -Ways to ride the waves of body shame and what to do when the panic kicks in.   Today's Wellness Woo is Skinny Tok   Resources Mentioned   -Save your spot in my FREE masterclass What's Weighing On You   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD    Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!  

Ever feel like the people closest to you just don't understand your decision to stop dieting? Maybe they make comments about your body, question your food choices, or can't stop talking about their latest cleanse.  You're not alone, and you're certainly not wrong for choosing a different path!   In this episode, we're digging into how to navigate food judgment from friends and family when you're practicing intuitive eating. I'll share why their reactions make sense (even when they're hurtful), how to respond with grace and boundaries, and what to do when it feels triggering or isolating.   You'll walk away with practical tips and mindset shifts to protect your peace, honor your body, and stay grounded in your healing, even when others don't get it.   Ready to feel more confident in your food choices no matter who's watching? This one's for you!   Episode Highlights   Why family and friends might not get it Common scenarios you'll probably face on your intuitive eating journey Setting boundaries with grace and compassion What NOT to do when you're dealing with family and friends   Today's Wellness Woo is water fasting.   Resources Mentioned   - Join my Facebook community Intuitive Eating Made Easy!   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD    Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!  

Let's talk about the hardest part of quitting dieting, the part no one prepares you for: Grief.   You're not just giving up food rules…you're letting go of a lifetime of chasing thinness, control, and the hope that “someday” your body would finally be enough.   In this episode, I'm naming the grief that often comes with intuitive eating, and helping you understand why it shows up, what it really means, and how to move through it gently.   When you let go of dieting, you're not just giving up food rules - you're grieving the version of yourself you thought you'd become if you could just lose the weight.   If you're feeling lost, sad, or even questioning everything right now…you're not alone. And you're not going backwards. You're healing.   Hit play and let's talk about it!   Episode Highlights   -How the 5 stages of grief show up when you quit dieting (and what to look for to figure out which one you're in) -What you're ACTUALLY grieving when you give up on dieting (Hint: It's not the diet or control itself.) -What's waiting for you on the other side of grieving   Today's Wellness Woo is Blue glasses for weight loss   Resources Mentioned   - Listen to Ep #119: Grieving the Things You've Lost to Diet Culture With Erin Kinzel - Grab My FREE Daily 3 Body Kindness Journal Pages   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD    Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!  

If you've ever felt afraid to eat because of how food makes you feel (bloating, cramping, unpredictable trips to the bathroom), this episode is for you.   I'm joined by Anna Mapson, a registered nutritional therapist who specializes in IBS and digestive health, and who understands the delicate balance between managing gut symptoms and maintaining a healthy relationship with food.   We talk about how food fear can develop when you're constantly trying to avoid symptoms, how that overlaps with disordered eating, and why simply cutting out more foods isn't the answer. Anna shares her compassionate approach to gut healing that focuses on adding variety back in, not restricting even more.   We also discuss: Why elimination diets can backfire long-term The importance of working through food fear How to build trust with your body when your symptoms feel out of control Practical tips for expanding your diet without flaring your symptoms   Whether you're navigating IBS, other gut issues, or supporting someone who is, this episode will help you feel less alone, and more hopeful about your path forward!   Resources Mentioned   - Download Free Resources for IBS on Anna's Mapson's Website - Connect with Anna Mapson on Instagram - Listen to Anna's Podcast: Inside Knowledge for People With IBS   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD    Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!  

Feeling stuck in your intuitive eating journey? Struggling with lingering food guilt or hating your body and wanting to lose weight? In this episode, we're diving into 3 powerful habits that will help you reconnect with your intuitive eating journey and get your groove back with food and your body, starting TODAY.   If you're ready to break free from diet culture and finally feel at peace with food, this episode is for you!    Plus, if you want to go even deeper, join me for the Intuitive Eating & Body Kindness UnChallenge, a 5-day experience where we'll break food rules, ditch the scale, and practice body image healing together!   Episode Highlights:   -Stop eating like it's your last meal and let go of the “scarcity” mindset -Challenge that little voice saying, “You shouldn't eat that” -Treat your body like a friend instead of a lifelong project Today's Wellness Woo is face rollers for slimming.   Resources Mentioned:   Join the Intuitive Eating & Body Kindness 5-Day UnChallenge HERE!   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey:   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD    Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!  

If you've been struggling with how you feel about your body lately, prepare your heart because this is the episode for you. Today's episode goes beyond body image—it's about getting comfortable with who you truly are at your core. We're diving into how shifting your mindset about your body can transform the way you show up in your life.   If you've been struggling with how you feel about your body lately, this episode is exactly what you need. Because when you're constantly feeling down about yourself, it affects everything—the way you interact with people, the opportunities you go after (or don't), and even whether you allow yourself to dream big.   This isn't about vanity or surface-level self-love. This is about your relationship with yourself.   I'm bringing fierce self-compassion today - the kind that doesn't just soothe but empowers.    Episode Highlights   -Why feeling frustrated with your body is so common -The false promises of diet culture and why they keep you stuck -The role of grief in body acceptance (and why it's a necessary step) -How to shift your mindset and redefine success beyond the scale -Practical ways to cultivate self-compassion and trust your body -Journal prompts to work through body frustration   Today's Wellness Woo is mouth taping for sleep.   Resources Mentioned   - Join the Intuitive Eating & Body Kindness 5-Day UnChallenge April 14-18! - Grab my free Daily 3 Body Kindness Journal Pages   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD    Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!  

What if I told you that your “healthy eating” might be just another diet in disguise? What if your pursuit of wellness is actually hurting your relationship with food - and your body - more than helping it? This is what I call “The Wellness Trap,” which happens when your pursuit of healthy eating turns into a form of dieting or disordered eating, and it's far more common than you might realize.    Healthy eating is praised in our culture as a noble and admirable thing to do. However, part of the issue is that the way society views “healthy eating” is warped, extreme, restrictive and often disordered.    This can make it hard to know how to truly honor your health with your eating, without it crossing the line into dieting or disordered territory.    In this episode we're going to talk about how to find the balance that feels right for YOU with your eating and your approach to health.    Episode Highlights   -Sneaky ways diet culture hides in wellness -When wellness becomes a full-blown obsession into orthorexia -Tangible steps to break free from the “Wellness Trap”   Today's Wellness Woo is fluoride.   Resources Mentioned   - Take my Free Quiz to Discover Your Unique Path to Food Freedom   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD    Subscribe and Review   Rate, Review, & Follow on Apple Podcasts  

We all know that movement is good for us - but what happens when you're too exhausted, achy, or unmotivated to get started? In this episode, I sit down with physical therapist Preeti Jha, who specializes in helping women over 40 build strength, confidence, and resilience, especially during perimenopause and menopause. Preeti shares invaluable insights on how hormonal shifts impact our bodies, why traditional fitness advice often misses the mark for women in midlife, and how to build a movement practice that feels good and sustainable - without the pressure of diet culture.    But don't skip this episode if menopause isn't on your radar yet! The wisdom Preeti offers applies to anyone looking to rethink their relationship with movement in a way that prioritizes self-care over punishment. If you've ever struggled with exercise motivation, this conversation is for you. Be sure to share it with a friend who could use some encouragement, and let me know your biggest takeaway by sending me a DM!   Episode Highlights   The biggest struggles that women have with exercise  How perimenopause/menopause changes the way we should approach exercise Ways to reduce knee pain (without dieting) Pelvic floor physical therapy - and how it's for more than just postpartum women   Resources Mentioned   - Connect with Preeti Jha on Instagram - Grab Preeti Jha's FREE beginners strength training guide   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD    Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

You've spent years trying to outsmart your hunger - pushing it down, ignoring it, or waiting until you “deserve” to eat. But what if I told you that ignoring your hunger is exactly what's keeping you stuck in the binge-restrict cycle? In this episode, I'll show you why your body's hunger signals aren't the enemy - they're actually the key to finding food freedom.  Here's the truth: when you ignore your hunger, your body doesn't just sit back and accept it. It fights hard to get the energy it needs - through cravings, obsession, and feeling totally out of control around food. But the problem isn't you. It's the dieting rules that have convinced you to fear your own body's needs. Imagine what it would feel like to actually trust your hunger and eat without guilt. That's exactly what we're diving into today.   If you've ever felt like you can't trust yourself around food, this is the episode you can't afford to skip.   Episode Highlights   Why you lost trust in your body The biological, metabolic and mental consequences of ignoring your hunger and fullness How to rebuild trust with hunger and fullness Case example from a client who learned to trust her body - and how you can too!   Today's Wellness Woo is red dye 3.   Resources Mentioned   - Grab the FREE GUIDE 5 Simple Steps to Reconnecting With Your Hunger and Fullness   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD    Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

Where does alcohol fit in with intuitive eating? Should you “intuitively” try to drink? What about the health risks vs benefits to alcohol? We're digging into all these questions today with my extra special guest, Casey Davidson, a sobriety coach.    The truth is, there are key differences between food and alcohol that you need to be aware of. And there are some special considerations for how you might want to approach drinking differently than you do eating.   In this episode, we're going to explore your relationship with alcohol, and help you reflect on the role of drinking in your life. There's zero pressure for you to stop drinking or to explore sobriety, unless you want to (and if you do, Casey has tons of resources for you).   Ultimately, this is about listening to your body. And being curious about how alcohol makes you feel - both in the moment, and afterwards. It's also about the reasons you want to drink in the first place and the role of alcohol in your life.    There is no right or wrong answer to whether you want to keep drinking or not…This is all about being curious about where you are at with alcohol, and choosing with compassion how you want to move forward.   Episode Highlights   -Common mistakes that women make with food when they take a break from alcohol -Benefits of sobriety, and Casey's own story -How does alcohol fit in with intuitive eating? Can you intuitively drink? -Next steps if you're sober curious   Resources Mentioned   - Follow Casey on Instagram - Grab Casey's Free 30 Day Sober Guide - Casey's Website   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster     Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD      Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!  

Food freedom and intuitive eating are about more than just eating delicious pasta and pizza. It's about more than listening to your hunger and fullness.    In fact, intuitive eating isn't even all about food. (Yes, of course food is part of it - but if you stop there you're missing the point.)   If you don't ALSO have these other 4 missing pieces, then you're not going to fully have the peace and freedom with food that you are looking for within your intuitive eating journey. We'll be exploring your relationship with exercise, your body image, emotional coping strategies (besides food), and how to keep yourself motivated for the long haul on this journey.   Trust me, this episode is going to give you things to think about, along with some practical tools and strategies to implement, that you probably haven't thought of before. Pop in your ear buds and hit PLAY!   Episode Highlights   -The REAL goal with intuitive eating (no it's not to just “eat whatever you want”) -Addressing your unhealed body image wounds -The 4 missing pieces that you need if you want to truly heal your relationship with food   Today's Wellness Woo is stale cheese as “keto popcorn.”   Resources Mentioned   - Click here for details and enrollment for Non-Diet Academy!   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD    Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!  

Be honest—does the thought of gaining weight hold you back from fully embracing intuitive eating? You're not alone, and it's not just about the number on the scale. The fear runs deeper, touching your relationships, sense of control, health beliefs, and even your identity. In this episode, we're digging into the 4 biggest fears that keep you from making peace with food and terrified of weight gain:   Fear of Social & Relational Consequences – How weight stigma and identity shifts impact friendships, family, dating, and even how you see yourself. Fear of Losing Control – Why dieting feels “safe,” and intuitive eating feels like free-falling into the unknown. Fear for Your Health – The real truth about weight and health (hint: it's not what diet culture told you). Fear of Losing a Goal or Sense of Purpose – What happens when weight loss is no longer the project you're constantly working on?   And most importantly—we'll talk about how to move through these fears so you can finally make peace with food and your body. You'll walk away with powerful mindset shifts and actionable strategies to help you trust yourself, redefine health, and stop waiting for a “goal weight” to start fully living your life. If this episode resonates with you and you're ready for real, structured support, check out Non-Diet Academy - my signature program where I guide you step-by-step through healing your relationship with food and body image. DM me if you want to chat about whether it's the right fit for you. Because here's the truth: You are already enough, exactly as you are. Today's Wellness Woo is Cucumber dipped in Stevia as a replacement for watermelon   Resources Mentioned - Join us inside Non-Diet Academy! Doors close February 27! - Book: The Dance of Connection by Harriet Lerner   Read the full episode show notes here. Resources for Your Intuitive Eating Journey Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster   Connect with Katy Harvey Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD    Subscribe and Review Rate, Review, & Follow on Apple Podcasts I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode! Also, make sure to follow the podcast if you haven't already done so. Follow now!

Today we're tackling one of the most misunderstood (yet essential) intuitive eating skills - honoring your fullness. This skill gets overlooked in terms of its power for your health, and that's what I am going to show you in this episode.   You've probably heard the advice: “Eat when you're hungry and stop when you're full.” Sounds simple, right? But if you've spent years dieting, ignoring your body's signals, or feeling guilt around food, this can feel anything but easy.   Whether you tend to eat past fullness because the food is just that good or you feel anxious about stopping before you “should,” this episode will help you build confidence and trust in your body's natural cues, to help you master the skills of intuitive eating and making peace with food.   Grab your ear buds and let's dig in!   Episode Highlights   The sneaky ways diet culture conditions us to trick and override fullness signals Ways in which you might be overlooking fullness as a skill you need to actively work on within your intuitive eating process How discovering comfortable fullness will improve your health Practical strategies to reconnect with your body - so you can enjoy food without the all-or-nothing mindset   Today's Wellness Woo is plant-based milks.   Resources Mentioned:   -Grab your spot in my FREE masterclass “Why Intuitive Eating Isn't Working For You (And How to FIx It): nondietacademy.com/fix   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD    Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!    

You swore off dieting, but…you still feel guilty eating “too much.” You secretly hope your daily walks will shrink your body. You find yourself getting on the scale “just to see.” Sound familiar?  That's diet culture's grip - sneaky, insidious, and still influencing your choices, even in ways you don't even realize. In this 1st episode of a special 3-part series, I'm breaking down exactly how diet culture keeps you hooked, why it feels so hard to let go, and what you can do to start loosening its grip. We'll talk about the hidden ways dieting still controls you, the fears that keep you stuck, and the freedom that's possible on the other side. If you've been half in, half out with intuitive eating and wondering why it's not working, this episode is for you. It's time to break free. And in this series, I'm going to show you exactly how to do it. Let's unpack why it's so hard to loosen your grip on diet rules, why you're afraid to trust yourself, and how to step into true food freedom—without spiraling into chaos. If you've been white-knuckling your way through this journey, it's time to let go and finally breathe.   COMING UP NEXT IN PART 2: How to rebuild trust with your body and strengthen your intuition. Click here to listen to Part 2 Click here to listen to Part 3 Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD    Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!  

If you've ever felt like your body is a total mystery - sending you cravings, hunger cues, and mixed signals that you don't quite trust - you're not alone. But what if I told you that your intuition can guide you toward feeling better in your body and at peace with food? The trick is learning how to listen and trust - and that's exactly what we're diving into today. This is Part 2 of a special 3-part series, where we're breaking down what it really takes to free yourself from diet culture and build lasting confidence in your food choices. In this episode, we'll explore: Why diet culture disconnects you from your body's natural wisdom How to rebuild body trust through structured, intentional eating (without slipping back into diet-y thinking) Simple strategies to tune into your hunger, cravings, and fullness - without judgment or fear Real client examples of what actually works when learning to eat intuitively If you've been stuck in the gray area between dieting and intuitive eating, this episode is for you. Let's strengthen that intuition and help you feel more confident in your body—because, trust me, you can do this. Ready? Hit play, and let's get started. COMING UP NEXT IN PART 3: Letting go of food rules, living your life fully, and what to do about your fear of weight gain (or your desire to lose weight). Click here to listen to Part 1 Click here to listen to Part 3 Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD    Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

This is the final episode of a special 3-part series, so if you haven't listened to parts 1 and 2 yet, start there (it's episodes 168 and 169 right before this one). In Part 1, we uncovered how diet culture keeps you trapped. In Part 2, we explored rebuilding trust with your body. Now, in Part 3, we're focusing on letting go of food guilt, reclaiming your life, and navigating your fears around weight and health. What you'll learn: How to stop letting diet culture dictate your worth Why dieting holds you back from fully living your life How to release food guilt and make choices that align with your values The truth about weight gain and health—and how to shift your mindset What to do if you feel stuck between quitting dieting and still wanting to lose weight If you've ever avoided social events, skipped vacations, or put life on hold because of your body, THIS episode is for you. Click here to listen to Part 1 Click here to listen to Part 2 NEXT STEP >> CLICK HERE TO WATCH THE ON-DEMAND NAVIGATING THE BALANCING ACT MASTERCLASS   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD    Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!  

Does sweating make you cringe - or even stop you from exercising altogether? If the thought of sweat has you dodging workouts, you're not alone. Today, we're tackling the mindset blocks that might be holding you back from moving your body more consistently.   Society sends us confusing messages about sweat: If you're not dripping, your workout doesn't “count,” yet sweating can leave you feeling judged - especially in a larger body. But here's the truth: Sweating is 100% natural. It's your body's way of regulating temperature and keeping you safe. In this episode, we'll reframe how you think and feel about sweating, bust through diet culture myths, and explore how you can move your body in ways that feel good—sweaty or not.   Let's make movement something you enjoy, not dread!   Episode Highlights   -How to reframe your view of sweat and the meaning that you're assigning to it in your brain -Less sweaty ways to exercise (that you might not have considered before) -Practical tips and strategies for dealing with sweat (and chafing too!)   Today's Wellness Woo is Beneve   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD   Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

In this episode, you'll learn how to improve your health with this one powerful mental shift. But here's the kicker - it's going to be uncomfortable.   Labeling food as “good/bad” or “healthy/unhealthy” is not only untrue (we'll get into why not), but it's also working against you and interfering with your health goals.   That's because it's disconnecting you from your body, working against your biology, and setting you up to crave more of the foods you're trying to avoid. (Cue the late night kitchen raids for chips or cookies.)   You're going to learn how to let go of the traditional diet culture narratives about healthy eating, so that you can not only have peace with food - but you can also honor your health in ways that actually work and are sustainable.   Episode Highlights   -How your all-or-none thinking with food is showing up, and how it's getting in your way -The overall patterns with your eating that matter more than individual food choices -The supportive vs non-supportive framework (this changes EVERYTHING!) -Ideas and examples of how to find balance with food using my Have Your Cake & Eat It Too Method   Today's Wellness Woo is intermittent fasting   Resources Mentioned   - Take my free 2-minute quiz to Discover Your Unique Path to Food Freedom!   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD  Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

What if instead of trying to make your negative thoughts and feelings about your body go away, you allowed them to guide you towards what your body image is telling you?    You see, our bodies contain a wealth of wisdom and guidance for us, and if we get curious and turn inwards to explore what is beneath the surface, we just might be able to embrace a gentler and more collaborative relationship with our bodies.   In this episode, my guests Deb Schachter and Whitney Otto are sharing their “Body Image Inside Out” approach that highlights ways to explore, rather than “fix” your body image, and it's going to blow your mind (in the BEST possible way).    Episode Highlights   -Understanding the hope that we cling onto with self-hatred (and how this functions like a life raft for us at times).   -Strategies you can apply right away to “decode” what your body is telling you.    -Tools to transform your perception of your body as an enemy, to an ally.   Resources Mentioned   - Grab a copy of the Body Image Inside Out book here! - Connect with Deb and Whitney on Instagram   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster     Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD      Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

If you've struggled in your relationship with food, with disordered eating or an eating disorder, you know how lonely and painful this can be. It often looks like everyone else around us has it all figured out, and you might be left feeling like there's something wrong with you.    I want you to know this: YOU ARE NOT ALONE.   That's also the message that my guest today wants you to hear. Audree Guzman struggled with an eating disorder starting as a teen, and it wasn't until she was an adult that she sought out professional support and discovered that healing truly is possible, and she wants to normalize asking for help so that others no longer feel like they have to suffer in silence.   Audree shares what made her decide to get help, what that process has been like, and some of the key lessons she's learned along the way.    Episode Highlights   - The “tipping point” that made Audree decide to get help for her struggles with food and body image - Advice she would give to someone who is struggling in their relationship with food - How things have changed in her life since she embarked on her recovery and intuitive eating journey - What she does when she's having a bad body image day (that you can do too!)   Resources Mentioned   - National Eating Disorder Association - Grab My FREE Body Image Guide Here   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster     Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD      Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!  

If you're feeling like you need to “make up for” the holidays, or that you need to “get back on track” with your health or even with intuitive eating, I want you to listen to this episode with an open mind towards approaching this differently this year.    Grab your pen and paper, because I'm going to walk you through a reflection on your relationship with food throughout 2024, and setting your intentions as we move into 2025.    Rather than getting sucked into some type of New Year's restrictive resolution, detox, cleanse or diet - I'm going to show you how you CAN focus on your health, your nutrition, your exercise, and your relationship with food, without it being like a punishment for the holiday season.    Episode Highlights   - How (and why) we are approaching the New Year differently than you have before   -A specific strategy for reflecting on 2024 and where you're at on your journey with food so that you can celebrate your wins, and get clear on what you want for yourself in 2025   -How to set your non-diet intentions for the New Year   -Specific strategies for leaning into intuitive eating that you can apply starting right away   Today's Wellness Woo is coffee enemas.   Resources Mentioned   Join me inside Intuitive Eating Exploration starting January 6! Purchase the book Intuitive Eating by Evelyn Tribole and Elyse Resch Purchase the Intuitive Eating Workbook by Evelyn Tribole and Elyse Resch     Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD    Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

Do you ever feel like you have an angel on one shoulder and a devil on the other shoulder, and both are constantly talking in your ear telling you what you “should” and “shouldn't” do with food?    Even if you've never thought of it in the angel/devil sense before, there's a good chance that you have experienced some type of inner dialogue or food police that has a long list of rules about which foods are “healthy,” which foods are “junk,” and how you shouldn't eat past 8pm.    (Cue the guilt when you break one of these rules.)   In this episode we're going to talk about how to identify the voices that you're listening to with your eating, and how to connect with your True Self and your body's inner wisdom to tell you what you need.    Make sure you stick around until the end because I have a really powerful journaling exercise that I want you to try that is going to help you figure out what your True Self sounds like, and how to let that voice be your guide.    Episode Highlights   -Identifying the voices of angel and devil on your shoulder, as well as your inner food police, and noticing how they keep you disconnected from your body   -How to discover the wisdom of your True Self when it comes to your eating, which allows you to listen to your body, enjoy food without guilt, and honor your health.   -A journaling exercise that will help you get clarity on what your True Self wants and needs, and how to silence your inner food police.   Today's Wellness Woo is bone broth.   Resources Mentioned: Purchase the book Intuitive Eating by Evelyn Tribole and Elyse Resch Purchase the Intuitive Eating Workbook by Evelyn Tribole and Elyse Resch Join me inside Intuitive Eating Exploration starting in January! DM me for info on the free “Have Your Cake & Eat It Too” New Year's intuitive eating challenge   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster     Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD      Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

In a world full of messages about how to eat, and what to eat, and what NOT to eat…this gets even more challenging when we're talking about children.   We all want the kids in our lives to grow up having a positive relationship with food, and good health and nutrition.     Whether you're a parent, an aunt, a grandparent, a teacher or just an adult who wants to understand how your own childhood messages impacted your relationship with food, this episode is for you, and you're going to love hearing what my special guest has to say.    I'm chatting today with fellow dietitian, Nicole Cruz, who is the founder of Nourish Together, a shame-free approach to family nutrition focused on instilling food and body trust.   Nicole explains how to help kids navigate things like sugar (gasp!), weight gain, balanced eating, and diet culture.    She also shares the most common mistakes that she sees parents and caregivers making in the way that they're talking about and approaching food with kids, and the ways that we can help kids grow up to be “healthy” (she actually calls it “competent”) eaters.    Trust me, you're not going to want to miss out on the wisdom and actionable steps that you'll hear from this conversation with Nicole.    Episode Highlights:   What is the parents' job with food, and what is the kids' job with food - and why it's important to distinguish the two to prevent battles over food, endless snacking and eating their veggies. How much sugar is too much? And how do you have limits with sweets and snacks without it being restrictive and setting your kid up for disordered eating? What to do if you or your pediatrician are concerned about your child's weight, and how to prevent this from turning into a lifetime of dieting and body image concerns (while still addressing their health).   As you can see, there's a LOT of great info here, and I can't wait for you to dig in. Go ahead and push play and let's go!   Resources Mentioned   - Follow Nicole Cruz on Instagram and DM her if you want more information about her programs or services - Check out Nicole's website - Grab Nicole's free guide 5 Keys to Raise an Intuitive Eater     Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster     Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD      Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

It's the ho, ho, holidays and that means that not only are gingerbread cookies and eggnog everywhere, but there's also the pressure to make “healthy holiday swaps” with your favorite foods and recipes.    Here's the problem: This is probably going to backfire on you.   So often, when we try to “healthify” the foods we enjoy, it ends up making them less satisfying, and we feel deprived (even at a subconscious level), which sets us up to overeat.    How many times have you found yourself shoveling in the chocolate after trying to satisfy your sweet tooth with a piece of fruit? It's the same phenomenon when we try to make our holiday recipes healthier. (And let's be honest, by “healthier” we usually mean lower in calories because we're so afraid of weight gain.)   So what can you do to take care of your health this holiday season, without having to forego your grandma's famous cookie recipe, or sub in cottage cheese for cream cheese?   I've got you covered! Hit play, and let's dig in!   Today's Wellness Woo is Planet Fitness Total Body Rejuvenation   Resources Mentioned: Join my FB Group Intuitive Eating Made Easy Grab my FREE holiday intuitive eating guide Check out Intuitive Eating Exploration, my group workbook study starting in January!   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster     Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD      Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

What if your feelings could do more than make you want to dive head first into a bag of chips – What if your feelings actually became a valuable indicator of what you were needing outside of food?   Rae Thomas is my guest today, and she's the Chief Clinical Officer of Feelings Found, a women-owned company creating tangible tools for emotional exploration. She uses academic research and her experience as a therapist to create tools for naming emotions, figuring out your values, and generally supporting mental health.    In our conversation, we talk about how our emotions impact our eating - whether it be emotional eating, or losing your appetite because you're so stressed out or upset about something. Rae walks us through how to name our emotions with specificity, so that we can identify exactly what we are feeling and needing.   We also talk about how emotions show up in our bodies, and ways that your body is communicating to us throughout the day beyond just hunger and fullness. You're going to hear how mastering the art of emotional acceptance and awareness is going to help you with becoming an intuitive eater.   If you're ready to learn how to identify, cope with and FEEL your feelings, without it disrupting your ability to eat intuitively, this episode is for you!   Resources Mentioned:    - Shop holiday discounts at Feelings Found - Connect with Feelings Found on Instagram - Grab my free Intuitive Eating During the Holidays Guide   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD  Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

Did you know that 64% of Americans report feeling guilty about the food they eat during the holidays? I don't know about you, but I find that really sad. The holidays are meant to be a time of joy, celebration and connection - not guilt.   In this episode, I'm digging into how to give yourself permission to enjoy the holiday foods that you love, without going overboard, and without feeling like you've done something wrong.   Let's face it, diet culture is especially loud this time of year, and all of that noise makes it hard to listen to your body and to trust yourself with food. I'm going to give you some really practical strategies to help you enjoy food this holiday season, while also listening to your body.    Intuitive eating can be your superpower this time of year! Go ahead and hit play, and I'll show you how to use intuitive eating to your advantage as you navigate the holidays, so that you can have peace and freedom with food (minus the side of guilt).    Today's Wellness Woo is collagen   Resources Mentioned   Grab the Free Holiday Intuitive Eating Guide Here   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster     Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD      Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!  

Do you feel compelled to say “yes” to food during the holidays when someone offers you something that they made? Does saying “no” feel rude, or like some form of restriction brought on by diet culture?   If you're like I used to be, you wrestle with wanting to say yes to people please, and to prove to yourself that you've broken all of your former dieting food rules. But you also want to be able to say no when you're not hungry for something, or when your body is telling you that it's not going to make you feel good.   With the holidays upon us, you know that Aunt Judy will be at the table telling you to take a piece of her pecan pie that she made just for you because she knows it's your favorite. And your mom will want you to try the new cheese dip she made from a recipe she saw on TikTok.    We're diving into how to politely say “no” when you don't want to eat something, without feeling rude, and without it being diet-y or restrictive. (Spoiler - it starts with making peace with food in the first place.)    If you're ready to make this the holiday season where you let your body lead you, so you can enjoy the foods you want, while also honoring your hunger and fullness, then you need to listen to this episode right now!   Episode Highlights:   -The importance of first having permission to say YES to food (so that saying no doesn't feel like restriction)   -When and how to say NO to food during the holidays   -Scripts for ways you can politely say “no, thank you” and listen to your body when someone offers you food you're not hungry for   Today's Wellness Woo is the Simple app   Resources Mentioned   - Grab my FREE guide Intuitive Eating During the Holidays   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster     Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD      Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!  

It's that time of year where you're going to be seeing people you haven't seen in a while, and if some of those people have lost a bunch of weight, it can feel really triggering. With GLP-1 medications being all the rage, it's easy to assume that “everyone” is taking it.    This episode is about understanding and managing your own personal feelings about when other people lose weight. It can stir up feelings of jealousy, envy, anger, second-guessing yourself, insecurity, comparison, inadequacy, concern, annoyance, and so much more.    In this conversation, we're going to work on preparing you for the next time this happens, and what you can do in those moments when those emotions have been stirred up.    Episode Highlights   -Noticing and naming the emotions that you're feeling when you see someone who has lost weight   -Shifting from judgment and comparison, to compassion and connection   -Remembering your WHY and your values on your own journey   -Tips for navigating diet talk and weight loss conversations at holiday gatherings   Today's Wellness Woo is the fear of microwaves   Resources Mentioned   Join my Intuitive Eating Made Easy FB Community for connection and support! Listen to Episode 120: Can Ozempic and Other Semaglutide Medications Ever Align With Intuitive Eating? Listen to Bonus Episode: It's Getting Hot In Here: Ozempic, Semaglutide and Intuitive Eating PART 2   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster     Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD      Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!  

We need to have a heart-to-heart. If you've ever hidden food wrappers or candy wrappers in the trash, because you want to hide the evidence of what you've eaten, this conversation is for you.   Eating in secret, and hiding the wrappers is a far more common struggle than most people realize. And it all ties back to a sense of shame about the food you're eating, about your body, about your weight, and about what you believe you “should” be doing in order to be healthy.   Perhaps you've gotten judgmental comments from other people about what you're eating, or about your body. Maybe you are trying to limit or avoid certain foods, such as candy, only to find yourself giving in and eating a bunch and feeling guilty and deeply ashamed. Heck, you might have even stolen a bunch of your kids' Halloween candy when they were sleeping and hid the evidence so that they wouldn't be mad at you (I see you, moms and dads!).    The thing is, you don't need to be ashamed of eating. Hiding the wrappers only fuels the shame and the inner narrative that you shouldn't have eaten that food in the first place (which, ironically, just makes you want it more).    In this episode, we're going to dig into how to break away from secretly eating food, releasing the wrapper shame, and developing the inner peace and confidence to eat unapologetically.   Pop in your earbuds, grab your favorite beverage (and maybe a snack) and let's dig in!   Episode Highlights   -Why we sneak food -The shame loop -Melting the shame and creating guilt-free eating -Releasing the wrapper shame   Today's Wellness Woo is Arbonne's 30-Day Reset   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster     Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD      Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

You know what's spooky to me? The ways that diet culture and fatphobia are running rampant this Halloween.   What I'm finding is that a lot of what is happening has been so normalized, that it flies under your radar and keeps you stuck with one foot accidentally in diet culture, and the other in the world of intuitive eating.    So you're over here, trying to make peace with food, while you're still receiving and subconsciously buying into these messages that are holding you back. You're stuck thinking about food all the time, worrying that you're eating too much sugar, eating impulsively just because you want it, stressing about weight gain, feeling ashamed of your body when you see yourself in photos or look in the mirror, and there's that little nagging voice in the back of your head constantly telling you that you're eating too much and that you'd feel better about yourself if you lost some weight.    OF COURSE you're having a hard time making peace with food when the world around us is constantly sending you these messages, and we're going to break this down today using Halloween as our example. This is going to be pretty eye opening to you.   Episode Highlights   - Sexy Halloween costumes that perpetuate the impossible appearance standards placed upon women - The demonization of sugar, and the fatphobic undertones in this discussion about “health” - The “earn and burn” mentality is a dangerous and slippery slope when it comes to how you think about Halloween candy   Today's Wellness Woo is the Switch Witch   Resources Mentioned   - Test Your Own Weight Bias: Take the Harvard Implicit Bias Test - Listen to Episode 153 “The 10k Steps Per Day Myth (And Overcoming Your Blocks Against Exercise) - GRAB THE FREE HOLIDAY GUIDE: Intuitive Eating During the Holidays: 6 Tips to Stress Less About Food This Holiday Season   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD    Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

Do you find yourself in an on again, off again relationship with exercise, like it's a bad boyfriend that you want to like, but just aren't able to commit to long-term? You're not alone!   In this episode, we're going to dig into the blocks you might be experiencing with exercise. Whether you enjoy working out, but you just can't seem to stick with a routine, or you hate working out and can't fathom ever finding it fun or enjoyable.   Our relationship with exercise tends to be complicated, just like our relationship with food. And these two topics are often closely intertwined as well, because diet culture has taught us to pair “diet and exercise” together as if they are peanut butter and jelly.   Let's break down the reasons you have a block against exercise, as well as how to overcome these blocks so that you can learn how to move your body in ways that work for you at this phase of your life.    Episode Highlights:   - Create your exercise timeline, to gain clarity on what exactly is blocking you with exercise, and what types of movement you might actually learn to enjoy long-term   - Identify your WHY when it comes to exercise (and no, it isn't going to be based on calories or weight)   - Shake things up and work through discomfort - discover how!   Today's Wellness Woo is 10k steps per day.   Resources Mentioned   - Take My Free Quiz to Discover Your Unique Path to Food Freedom   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD    Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!  

What you're about to hear is the interview I did on the Be Brave is a podcast, which is dedicated to covering all the ups and downs of recovery from an eating disorder or disordered eating, and our conversation focuses a lot on how to trust and accept your body again when you've struggled in your relationship with food.    We discuss:   How lack of trust and body acceptance shows up in our lives Steps for beginning the process of letting go of the false guise of control that dieting and eating disorders create The most common fears when leaning into body trust, and how to challenge and overcome these thoughts Can you eat intuitively while still trying to control or change your body and appearance? How to navigate the fear of becoming out of control with intuitive eating My best advice for how to work on accepting your body when you've struggled with an eating disorder or disordered eating   I can't wait for you to hear this, so without further adieu, let's dig in!   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD    Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

Today we are talking about something that doesn't get discussed very often in the intuitive eating space…fruits and veggies.    We (of course) focus a lot in the beginning of the intuitive eating journey on making peace with things like donuts, burgers, pizza, french fries, ice cream, and things that diet culture has told us are “bad/unhealthy.”   But rarely do we talk about intentionally including fruits and veggies, or how to make peace with the “good/healthy” foods that diet culture told us we HAD TO eat for so long - to the point that you might gag at the thought of forcing yourself to choke down another salad.   Diet culture doesn't get to co-opt fruits and veggies anymore! We get to reclaim them as part of enjoyable eating, and gentle nutrition.    Hit play and get ready to dig into how to think differently about fruits and veggies as part of intuitive eating.    Episode Highlights:   -How to take your feelings about fruits and veggies from “gloom” to “bloom” so you can enjoy them again!   -The key mindset shift that you need to make about fruits and veggies before you try to intentionally increase your intake of them   -My easy strategy + tool for how to start eating more fruits and veggies (without it becoming a diet-y thing you're doing again)   -Questions to ask yourself while you're eating and after you're done eating to help you learn to intuitively desire and ENJOY fruits and veggies as a normal part of your daily routine   Today's Wellness Woo is Bravenly Gold   Resources Mentioned Grab My Free Menu Planning Guide + Plug-And-Play Templates Listen to the apple cider vinegar Wellness Woo segment in Episode 66 Listen to the naturopath Wellness Woo segment in Episode 92 Listen to the boosting your immune system Wellness Woo segment in Episode 60 Listen to the superfoods Wellness Woo segment in Episode 102   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD    Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

When I say “fat,” what comes to mind? Do you think about the fat in food, or the fat in our bodies? Does it have a negative connotation in your mind?   This is the 3rd part of the “Macronutrient Series” where I'm covering the macronutrients: carbohydrates, protein and (you guessed it) FAT!    In this episode we're digging into fat and what your body fat does for you, as well as the role of fat in your food. If you've ever felt like eating high-fat foods is unhealthy, or worried that eating things high in fat was going to cause weight gain or increase your risk of heart disease, then this is the episode for you.    We're going to break down everything you need to know about fat, and how to approach it from a gentle nutrition standpoint within your intuitive eating journey.    Let's do this!   Episode Highlights   -What we learned from the low-fat era (besides how bad fat-free salad dressing tastes) -The difference between fat in food and fat in your body (they're NOT the same thing) -Should you worry about “healthy” fats vs “unhealthy” fats? -How to approach fat within the context of intuitive eating   Today's Wellness Woo is the Glucose Goddess   Resources Mentioned   - Listen to Episode #138 about Carbs - Listen to Episode #123 about Protein   Read the full episode transcript here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster     Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD      Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

How can you end the war with your body (and make PEACE with it too)?    When you call a ceasefire, you're not giving up or “letting yourself go” - you're learning how to befriend your body and take care of yourself at a much deeper level.   That's what you're going to learn from my guest today, Nina Manolson. Nina is a therapist and Body-Peace® coach who brings her 30 years of experience to the table to share how she helps women get off the dieting rollercoaster, and into a compassionate way of eating.   We discuss everything from how to respond to your inner critic, what to do if your closet is a nightmare because nothing in it fits, and what the heck “body peace” is - and how you can find it too.    Nina shares tips and strategies that you can apply, including a powerful exercise that she walks you through to help you reconnect with your body in a more loving way.    Prepare your heart, because this episode is incredible!    Resources Mentioned   - Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster - Learn more about Nina Manolson - Check out Nina Manolson's free resources - Follow Nina on Facebook or Instagram   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD    Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

Tune in for this exclusive podcast-only version of the Navigating the Balancing Act Masterclass!    You know that dieting doesn't work as a long-lasting solution…But I'm guessing there might be part of you that still wishes you could lose weight? I get it.    So what do you do with that desire to lose weight when you're also trying to ditch dieting and make peace with food and your body? THIS is the “balancing act” that we are navigating and is exactly what I'm breaking down in this masterclass.    Pop in your earbuds, and get ready to be inspired and learn some actionable strategies that are going to help you approach this differently than you have before!   Episode Highlights   1. How to Navigate the “Messy Middle”: Where you know dieting doesn't work but you also want to feel more comfortable in (and about) your body 2. Actionable Strategies to Start Feeling Better in Your Body RIGHT NOW: Even if part of you still desperately wants to lose weight 3. A Proven Framework to Improve Your Health, Confidence and Body Image: And how you can simultaneously achieve peace and freedom with food along the way!   CLICK HERE TO JOIN NON-DIET ACADEMY! *If the doors to Non-Diet Academy have closed when you are listening to this episode, feel free to reach out to me about the next cohort, and ways we can work together in the meantime.   For full episode show notes click here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD    Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

In this episode, I'm sharing how my client was able to FINALLY find peace with both food and her body after struggling with dieting, food obsession, forcing herself to exercise, and hating her body for over a decade.    I'm walking you through the exact steps we took, and the strategies I taught her that allowed her to heal her relationship with food, her body and exercise.    If you are struggling with any of these things, then this episode is a *must* listen!   Key Takeaways   1. Dismantling the diet mentality and letting go of dieting behaviors: You've got to understand how the diet mentality shows up in your thoughts in order to move away from dieting behaviors (which are often still present even if you're not “officially” on a diet).   2. Changing the way you eat requires changing the way you think about food: It's one thing to let yourself eat the foods you consider “unhealthy” - it's another thing to change how you view these foods and how you feel about yourself for eating them. This is essential for lasting peace with food.   3. Weight and health are not the same thing: You can improve your health without obsessing about weight loss. True health is so much more than this, and by letting go of your weight obsession it opens the door to you addressing your health in ways that are effective.   Today's Wellness Woo is V Shred   Resources Mentioned   - Join Non-Diet Academy before enrollment closes! - Grab a spot inside my free masterclass “Navigating the Balancing Act”   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster     Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD      Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

You've probably tried to lose weight before in order to feel healthier or more confident. Heck, you've maybe even experienced increased confidence and better health as a result of weight loss in the past…But was it sustainable?   We don't want to build your confidence on a house of cards that crumbles the minute you fall off the bandwagon or gain weight.    You deserve to have more stable confidence than this. And it ain't going to come from chasing the number on the scale.   In this episode, I'm going to share what you need to focus on instead of weight loss if you want to feel better about your body.   Key Takeaways   1. What we have been taught “looks good” is based on diet culture's narrow definition of health, beauty and attractiveness.  2. The problem(s) with attaching your confidence to weight loss: It hinges upon doing something nearly impossible.  3. 2 key strategies to improve your confidence: HOW you can choose to start thinking differently about your weight, your body, your health…and your confidence.   Today's Wellness Woo is lectins and oxalates.   Resources Mentioned   - Reserve Your Seat (For FREE) in the Navigating the Balancing Act Masterclass   Read the full show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster     Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD      Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!  

In this episode, I'm pulling back the curtain to share with you what the conversation sounds like with my clients if they're slipping back into old habits.    I want to normalize that this happens, and it doesn't mean you're failing, that intuitive eating doesn't work, or that there's something wrong with you.    Rather than going into a shame spiral that makes you just want to throw in the towel, it's important to be curious when you're slipping back into old habits, and to explore what is happening to better understand it so that you can gain clarity on how to move forward.   I'm going to walk you through exactly how I do that with my clients. This is an important episode for anyone to hear, because we all slip back into old habits that we've been trying to change. This happens to everyone, whether it be with food, or exercise, or going to bed on time, or maybe you're trying to show up differently in your relationships or at work.    Bottom line, behavior change is hard, and this conversation is going to help you see how to get through some of the ups and downs so you don't give up on yourself or your process towards finding peace with food.    Key Takeaways   1. A roadmap to making peace with food: My 5 phases to becoming a non-dieter (and what a “non-dieter” actually is) 2. What I say to clients when they've slipped into old habits: How I melt the shame, the questions I ask them, and next steps to move forward 3. 2 Case Examples: Clients who struggled with falling back into old habits, and how they worked through this     Today's Wellness Woo is foot bath detoxes at the state fair.   Resources Mentioned   -Grab the Free 5 Phases to Becoming a Non-Dieter Guide -Click here to DM me on Instagram for the discount code for Non-Diet Academy (or click here to DM me on Facebook)     Read the full episode transcript here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster     Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD      Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

I know, I know, it's so tempting to try and lose weight before vacations. In fact, it almost feels like you're supposed to lose weight before a trip.    I'm here to have a big sis heart-to-heart with you today to let you know that cutting out carbs and restricting your food isn't going to make you happier on vacation. It's going to make you miserable.    In this episode, we're going to talk about how to handle those urges to get back on the dieting bandwagon before a trip or special event such as a party or wedding, and I'm going to show you what to do instead when it comes to your strategy with eating.    You'll learn how to incorporate satisfying food, without cutting out your favorite sweets or desserts, and how to do this without going overboard. I'm going to show you the utility of flexible structure with food and menu planning (minus the diet mentality).    We're also going to dig into some strategies with body image so that you can wear the swimsuit, show your bare arms in that dress you bought, and be in the photos - no more avoiding these things!   Key Takeaways   Don't be dieting and restricting to lose weight before a vacation or event. This will backfire on you. Plan satisfying meals and snacks to help you stay in the headspace of eating intuitively and providing yourself with food you enjoy (rather than restricting). (Don't forget to grab the templates for this at nondietacademy.com/menuplan) Wear the darn swimsuit. Desensitize yourself to it by DOING IT. Wear it at home to practice if you need to. Find a style you like.  Work through your fears of judgment about your body from people who you haven't seen in a while. Even if they judge you, it's going to be ok. You don't have to spend your life dieting and obsessing about food to win their approval. Be in the photos. Capture the memories. Don't scrutinize yourself.    Today's Wellness Woo is cortisol.   Resources Mentioned   - Grab my Free Meal Planning Cheat Sheet + Templates - Listen to Episode 83: Can You Balance Your Hormones? Navigating Menopause, Intuitive Eating and Body Changes   Read the full show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster     Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD      Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

Ice cream is hands down my favorite food of all time. I often eat it as my snack in the evening before bed (and yes, sometimes I literally eat it in bed).    However, if you find yourself binging on ice cream (or any other food) at night, and if it is basically the only thing you have to look forward to in your life, then (I say this lovingly, because I care about you), we need to have a chit chat - which is what we're doing in this episode.   If food is the only thing that brings you joy, and if binging every night is your pattern at the end of the day, and you're feeling stuck, frustrated, ashamed, and worried that things will never get better - I've got you covered. We're going to talk about how to break out of this cycle, so that you can still enjoy food AND your life outside of food, without food having more importance than it should.    Key Takeaways   If food is the only thing in your life you look forward to, that's telling us something really important  What your Total Conscious Time (TCT) has to do with your eating How to decrease food obsession by first making sure you're eating enough The areas of your life to audit to see what's lacking and what areas need attention outside of food   Decreasing the space that food is taking up will allow you to let LIFE in, which might be really fun and exciting, and it might be really hard and challenging. No matter your experience, I'm here to support you through it. Let's dig in!     Today's Wellness Woo is euphemisms like “play food” and “sometimes food.”      Resources Mentioned   - Grab My Free Breaking the Binge Cycle Worksheet - Dan Siegel's Healthy Mind Platter   Read the full show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster     Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD      Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

Do you have old clothes in your closet that no longer fit, but you're hoping that you'll lose some weight and be able to wear them again?    Have you ever bought something in a smaller size that you currently wear to use it as “motivation” to lose weight? Perhaps a smaller bathing suit for an upcoming vacation, or you ordered your wedding dress a size smaller than you are now?    Well, I hate to tell ya, but purchasing and holding onto clothes that are too small isn't a magic potion for weight loss. (In fact, it's a recipe for failure - and I don't use that word lightly.)   In this episode we're not just digging into your closet - we're digging into your BELIEFS about your body. Grab your pen and paper, and maybe a sparkling water, and let's unpack your clothes AND your body image.     Episode Highlights   -Examining your thoughts, feelings and core beliefs about your body. (Don't forget to grab the Body Image Journal Prompts to help you with this.) -How shame is connected to our body image -Brene Brown's 4 steps to shame resilience -Shifting your fears about weight gain from “What if” to “Even if”     Today's Wellness Woo is Hers.     Resources Mentioned Grab my Body Image Journal Prompts Join my Intuitive Eating Made Easy FB group     Read the full episode transcript here.     Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster     Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD      Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

What to say if your child ever says, “I feel fat,” or if they are called fat by kids at school or someone in their life.   Learn the do's and don'ts of navigating these tricky conversations, whether you have small kids at home, teenagers, or even adult children.    Erin Kerns Vazquez is my guest today, and she is going to walk us through how she went from dieting since the age of 10, to wholeheartedly embracing body acceptance and intuitive eating.    Erin was bullied about her weight as a kid, and she wrote a children's book about what messages she looks back and recognizes she needed to hear at a young age about her body. She describes the well-intentioned ways that adults in her life tried to help her “get healthier” (i.e. lose weight) to feel better about herself and to silence the bullies, and how these attempts at helping missed the mark.    It's a powerful conversation about healing your own body image, unpacking the messages you received about your body (and bodies in general) during childhood, the way that diet culture has reinforced these messages, and what you can do to foster a healthy body image for yourself and the children in your life.    Key Takeaways   1. Beliefs about our bodies start young: The way we see our parents talking about their own bodies impacts how we feel about our own bodies, even now as adults. 2. A “healthy body image” doesn't necessarily mean body positivity: Rather, it means that you have peace and neutrality with your body (even on the days you might wish it were different). 3. What to say (and NOT say) to your kids if they say, “I feel fat”: Be clear and confident for how you navigate these tricky conversations with your kids, as you support them in navigating body image in a weight-obsessed world.   Resources Mentioned   - Body Image Journal Prompts: Grab my FREE guide filled with journal prompts to help you heal your body image from within. - Purchase Erin's book “Your Body Is Never Bad” on Amazon (and don't forget to leave a review for her on Amazon!) - Check out Erin Vazquez's other books on Amazon   Read the full episode transcript here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster     Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD      Subscribe and Review   If you enjoyed this episode, please subscribe and leave a review! Your feedback helps us reach more people and improve the show.

Get unstuck if you're feeling lost or confused with intuitive eating!    Given that intuitive eating is an approach towards food that's much different from dieting because it doesn't include rules to follow, it's easy to feel like you're floundering like a fish out of water, or that you don't know what you do.    Rather than winging it with food, I am going to show you how to regroup and refocus your energy on the things that are going to help you master the skills of intuitive eating like a seasoned pro.    To do so, we are going to use Principle 6 of intuitive eating, “Discover the Satisfaction Factor,” as our North Star to help all of the other Principles fall into place.    I'm also going to show you how having structure with food is going to HELP you eat more intuitively (and yes, this might sound counter-intuitive, but hear me out). I'll be teaching you how to approach eating intentionally each day, so that your body gets what it needs, and it doesn't become a free-for-all with food.   Key Takeaways   1. Satisfaction as the “hub” of intuitive eating: Why you should focus on this if you're feeling lost or stuck 2. Importance of having a consistent eating schedule: This is going to help you tune into your hunger/fullness, and it's going to help your body know what to expect 3. The 3 questions to ask yourself before you eat: This is going to help you honor your cravings AND your nutritional needs   Episode Highlights   Focusing on Principle 6 of Intuitive Eating, “Discover the Satisfaction Factor” will help you implement all of the other principles with more clarity Just because you feel stuck or worried that intuitive eating won't work for you doesn't mean you should give up.  Join my upcoming masterclass on how to troubleshoot why intuitive eating isn't working for you, and how to get unstuck   Resources Mentioned   Sign up for my FREE Masterclass Why Intuitive Eating Isn't Working For You (And How To Fix It) Listen to Episode #139: The 3 Things I Wish I Could Tell You Before You Started Intuitive Eating Book: Intuitive Eating by Evelyn Tribole and Elyse Resch   Read the full episode transcript here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster     Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD      Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

What I would tell you in the very beginning so that you can implement intuitive eating the right way, without getting lost, stuck or way off base! This episode goes hand-in-hand with the next episode, #140: How to Refocus If You Feel Lost or Stuck With Intuitive Eating. You can think of these episodes like sisters or besties, so make sure you listen to that one next!   Looking back, I wish someone would have told me a few things when I was first getting into intuitive eating and healing my own relationship with food. Even as a dietitian, there were things I didn't know and things I didn't realize in the very beginning.    In this episode, we'll dig into Principle 3 of intuitive eating, which is called “Make Peace With Food,” you're going to see that having peace with food doesn't just mean eating whatever the heck you want, whenever you want it.    If you've been trying to figure out how you can ditch dieting, embrace intuitive eating, and make peace with food, today's episode is exactly what you need to hear! I'm going to share the mindset shift that completely changed how I approach my eating, and it is something that has given tons of my clients their own “ah-ha” moments as well.    Key Takeaways   1. Neutralizing your judgments about food: You can't truly have peace with food if you're still labeling it as good/bad or healthy/unhealthy 2. Intuitive eating vs impulsive eating: Eating “whatever you want, whenever you want” isn't going to get you where you want to be. 3. Peace with food means saying yes AND no to food: It's equally as important to let yourself eat what you desire, as well as being able to say no to food when you're not hungry or it doesn't meet your body's needs.   Episode Highlights   A deep dive into why Principle 3 of Intuitive Eating, “Make Peace With Food” is such a game changer. Saying “no” to food without it feeling restrictive Make sure you go listen to Episode 140 which pairs with this episode!    Resources Mentioned   Sign up for my FREE Masterclass Why Intuitive Eating Isn't Working For You (And How To Fix It) Listen to Episode 140: How to Refocus If You Feel Lost or Stuck With Intuitive Eating Book: Intuitive Eating by Evelyn Tribole and Elyse Resch   Read the full episode transcript here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster     Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD      Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

This episode is part of the MACRONUTRIENT SERIES which contains episodes about carbohydrates, protein and fat. Make sure you're subscribed so that you automatically get all of the episodes, and go back and listen to the protein episode after you're done with this one. IIt's linked below.    Today we are talking about carbohydrates, aka “carbs.” Carbs are so scary these days that you could dress up as bread for Halloween and send chills down people's spines (maybe a slight exaggeration). Diet culture has us thinking that we're going to gain a ton of weight and instantly get diabetes if we have carbs, but that's not how it works.   We're going to break down the science behind carbs, how to figure out what amount of carbs is right for YOUR body's individual needs, and how to use the skills of intuitive eating to figure this out…no tracking or measuring required!   Key Takeaways   1. What even are carbs? 2. What happens when you don't eat enough carbs 3. What happens when you eat too many carbs 4. How many carbs do you need per day?   Todays Wellness Woo is The Carnivore Diet   Resources Mentioned   - Listen to Episode #123: How Much Protein Do You Actually Need? - FREE QUIZ: Discover Your Unique Path to Food Freedom   Additional Resources for Your Intuitive Eating Journey   Mindful eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster     Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD      Subscribe and Review   If you enjoyed this episode, please subscribe and leave a review! Your feedback helps us reach more people and improve the show.

Is it hard for you to “waste” food? Meaning, is it hard to leave the last few bites of food behind on your plate? Do you find yourself continuing to clean your plate, even though you're working on honoring your fullness and eating intuitively? If, so you're in the right place!    Key Takeaways:   The fear of wasting food and money is a common reason that people struggle with the fullness aspect of intuitive eating Letting go of OLD beliefs (e.g. “The starving children in Africa”) that are getting in your way  Calling in NEW beliefs that are going to empower you to get comfortable with food waste, listen to your body, and break through to the next level on your intuitive eating journey   Today's Wellness Woo is Candida Overgrowth   Resources Mentioned   - Grab the Food Freedom Summer Bundle for only $44 - Episode #133: What To Do If You're Full But Want To Keep Eating   Read the full episode transcript here.   Resources for Your Intuitive Eating Journey   Mindful eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD    Subscribe and Review   If you enjoyed this episode, please subscribe and leave a review! Your feedback helps us reach more people and improve the show.  

It's summertime and that means pool parties, BBQ's, vacations, family reunions, and all sorts of other things that can make body image extra challenging. In this episode, I'm digging into some do's and don'ts that are going to help you work through these body image challenges with clarity and confidence, so you can lather up with SPF and your flip flops and go enjoy all that summer has to offer.    Key Takeaways   1. Body image challenges: Things like chafing, wearing shorts, and being sweaty can be extra hard in the summer. We're going to talk openly about it! 2. Live life fully: Instead of avoiding events, hiding in the back of photos, or wearing pants when it's a million degrees outside - let's lean into experiencing joy in your body as it is right now. 3. Dieting doesn't solve anything: As tempting as it might be to go on a diet to slim down for summer events, it's not going to help you.    Episode Highlights   -4 Body Image Do's for Summer -4 Body Image Don'ts for Summer -The pep talk you needed to work through your body shame, to take back your power to go out and enjoy the heck out of this summer!   Todays Wellness Woo is The China Study   Resources Mentioned   - Food Freedom Summer Bundle: A bundle of masterclasses and resources to help you live life fully and eat intuitively this summer.   Read the full episode transcript here.   Resources for Your Intuitive Eating Journey   Mindful eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD    Subscribe and Review   If you enjoyed this episode, please subscribe and leave a review! Your feedback helps us reach more people and improve the show.