Rebuilding Trust With Your Body

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If you've ever worried that intuitive eating and blood sugar health can't coexist... this episode is going to be a huge relief.

So many women feel like the moment they're told they have prediabetes, diabetes, insulin resistance, or blood sugar concerns, they have to choose between trusting their bodies and going back on a restrictive diet. It doesn't have to be that way!!

In this episode, I'm joined by registered dietitian and Certified Diabetes Care and Education Specialist (CDCES) Kristie Messerli to unpack what actually matters for blood sugar, what diet culture gets wrong, and how you can support your health without cutting out carbs or living in fear that everything you eat is spiking your blood sugar.

In this episode, you'll learn: - The biggest myths about blood sugar - Whether you really need to fear carbs (spoiler: NO!) - What to focus on instead of dieting if you want healthier blood sugar - How intuitive eating can support diabetes and prediabetes management - Practical, realistic habits that improve your health without making food consume your life

Whether you've been diagnosed with prediabetes or diabetes, have a family history of blood sugar concerns, or simply want to feel more confident that intuitive eating and health can go hand in hand, this episode will leave you feeling informed, empowered, and hopeful.

Because taking care of your health should never require hating yourself or living in fear of food in the process.

Resources Mentioned:

Follow Kristie Messerlie on Instagram!
Check out Kristie's podcast Simplifying Diabetes here.

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

-Join My Intuitive Eating Made Easy Facebook Group!

-Work with Katy

-Join Katy's weekly email newsletter

-FREE GUIDE: Stop the Constant Food Obsession.

Connect with Katy Harvey:

Website

Instagram

Facebook

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!

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You've read the books. You've listened to the podcasts. You know intuitive eating "should" work...so why do you still feel stuck?

If you've ever found yourself wondering, "What am I doing wrong?" - this episode is for you!!

The truth is, most people get stuck because they're unknowingly bringing the same mindset that kept them trapped in dieting into their intuitive eating journey. (oops…)

In this episode, I'm breaking down the 3 KEY reasons you keep spinning your wheels with intuitive eating and how to recognize whether you've reached the point where getting support could be the breakthrough you've been looking for.

If you're tired of second-guessing yourself and wondering if intuitive eating just isn't working for you, this episode will help you see that the problem probably isn't you...it's the way you've been trying to do it.

Episode Highlights

-Why more information isn't always the answer.

-The biggest mindset shifts that keep people stuck for months (or even years).

-How to tell if you're truly trusting your body...or still letting diet culture call the shots.

-The signs that you've outgrown trying to figure this out on your own.

-How coaching can help you finally move from knowing what to do to actually DOING IT consistently.

Today's Wellness Woo is the chia seed "internal shower."

Resources Mentioned:

Ready to stop piecing everything together on your own? Learn more about Non-Dieter's Club here!

Fill out my coaching application and we'll talk about coaching options that are the best fit for YOU!

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

-Join My Intuitive Eating Made Easy Facebook Group!

-Work with Katy

-Join Katy's weekly email newsletter

-Stop the Constant Food Obsession

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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Tune into the full masterclass that I recently ran that was so insanely powerful that I just HAD TO bring it over here to the podcast.

If you're feeling stuck or like something's just "not clicking," with intuitive eating, it's not just you. Intuitive eating is a beautiful framework…AND I'm not going to sugar coat it –

If you're not implementing it correctly, the way it's intended, it's not going to work for you.

99% of people who attempt intuitive eating give up on it because they never figured out how to do it successfully - because they weren't even aware of the mistakes they were making and their blind spots.

I also want you to know that when you finally feel clear + confident about how to correctly do intuitive eating, it will bring you SO MUCH PEACE, FREEDOM AND JOY.

I've been helping my clients become intuitive eaters for 15+ years now, and I have seen the mistakes and the areas where people get stuck - and I know how to get you unstuck!

That's why I created this masterclass called The Top 4 Mistakes You're Making With Intuitive Eating - Which Are Why It's Not Working For You and You Still Feel Unhealthy and Out of Control Around Food.

Episode Highlights

-The 4 most common mistakes people make with intuitive eating (and I can guarantee you're making at least 1-2 of them). In this class we'll fix this!!

-The essential thing you're ignoring with nutrition - and it's setting you up for stronger cravings, endless snacking at night and not being able to accurately listen to your hunger and fullness cues.

-How your mindset about your weight is working against you. We don't ignore weight in my world, but we also don't use it to measure your worth or "success/failure" with intuitive eating. Instead, we're going to flip the script with a new way of looking at weight so it's not sabotaging your IE process.

Resources Mentioned

JOIN NON-DIETER'S CLUB HERE!!

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

Join My Intuitive Eating Made Easy Facebook Group!
Work with Katy
Join Katy's weekly email newsletter
FREE GUIDE: Stop the Constant Food Obsession

Connect with Katy Harvey

Website: https://katyharvey.net

Instagram: https://www.instagram.com/katyharvey.rd/

Facebook: https://www.facebook.com/KatyHarveyRD

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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You're worried about your health? Good! It's great to want to take care of yourself. HOWEVER, that doesn't mean you can't or shouldn't do intuitive eating. Intuitive eating is all about honoring your health in ways that are effective and sustainable.

And if you've been doing intuitive eating and your health is getting worse, then we need to take a look at what's going on. Sometimes it's about playing the long game and working through all the deprivation that dieting caused, and letting yourself have those formerly forbidden foods a lot before you find balance with your eating again.

Sometimes it's about your body letting you know that it needs some "gentle nutrition" support which is literally one of the principles of intuitive eating!

Rather than panicking and going back to dieting (which is only a temporary "fix" that usually makes things worse) - you need to get curious, lean into how to respect your body's needs while reprogramming your mind to let go of the old diet culture rules and judgments.

All of this is easier said than done, I totally get it. In this episode I'll give you some really practical examples of things you can do to support your health, and how to navigate this in conjunction with using intuitive eating to make peace with food and your body.

Episode Highlights

-The illusion of control that dieting is giving you…and why it backfires for your health.

-What to do if your health is getting worse with intuitive eating.

-Examples of specific health conditions and how to approach it as an intuitive eater, while getting healthier.

-A 3-step journaling exercise that will help you pinpoint what exactly YOU need to do for your health starting TODAY that doesn't require you to go back to dieting or restricting.

Today's Wellness Woo is Viome.

Resources Mentioned

JOIN NON-DIETER'S CLUB HERE!

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

Join My Intuitive Eating Made Easy Facebook Group!
Work with Katy
Join Katy's weekly email newsletter
Free Guide: Stop the Constant Food Obsession

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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You've read the intuitive eating books, and done the workbook, and you've been listening to all of the podcasts and following the coaches on social media. YET YOU STILL FEEL STUCK.

You mostly "get it"...but you also are struggling to be consistent with intuitive eating.

In this episode we are going to look at what's getting in your way of it clicking, and what you need to focus on right now to make this work for you.

Episode Highlights

-The Million Dollar Question that you need to be asking yourself - and getting clear answers on.

-3 Signs you're making solid progress and you're closer than you think.

-Specific actions that will make it click faster for you starting NOW.

Today's Wellness Woo is Bryan Johnson.

Resources Mentioned

Grab your last minute spot inside the masterclass!!
Join Non-Dieter's Club

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

Join My Intuitive Eating Made Easy Facebook Group!
Work with Katy
Join Katy's weekly email newsletter
Free Guide: Stop the Constant Food Obsession

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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This is Part 3 of a 3-part podcast series, so make sure you've listened to Parts 1 and 2 right before this one!

It's time to talk about health. Because most of us envision health to look a certain way - thinness, workout clothes, salads, protein shakes, etc. But REAL health isn't a "look." It's how your body is functioning. (And let's not forget that your mental health is part of your health.)

Within the Enough Already movement we believe that you can get healthier without hating yourself.

This episode is all about what that means and how that happens. Hit play and let's go!

Resources Mentioned

FREE MASTERCLASS: The Top 4 Mistakes You're Making With Intuitive Eating

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

Join My Intuitive Eating Made Easy Facebook Group!
Work with Katy
Join Katy's weekly email newsletter
Free Guide: Stop the Constant Food Obsession

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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This is Part 2 of a 3-part podcast series, so make sure you've listened to Part 1 right before this one!

In this episode we're digging into the part of intuitive eating that doesn't get talked about because, frankly, it's a big huge bummer.

I'm not here to bring you down, but I am here to tell you the truth.

And today we're going to talk about the reality of what it takes to become an intuitive eater and to make peace with food and your body.

If you try to skip this part, I can pretty much guarantee intuitive eating isn't going to work for you.

So hit play and let's have some real talk about the hard part of intuitive eating that nobody talks about, that you're going to have to go through in order to get to the other side.

And make sure you're following/subscribed so that you automatically get the other episodes that are coming this week!

Resources Mentioned

FREE MASTERCLASS: The Top 4 Mistakes You're Making With Intuitive Eating

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

Join My Intuitive Eating Made Easy Facebook Group!
Work with Katy
Join Katy's weekly email newsletter
Free Guide: Stop the Constant Food Obsession

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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You don't need another diet, another wellness trend, or another way to fix yourself. You need permission to stop participating in diet and wellness culture.

ENOUGH ALREADY with all that crap.

YOU are enough already.

Which is why I'm starting a movement…WE are starting a movement.

And it's called Enough Already.

It's time to take back your power, and get healthier without hating yourself.

Hit play and let's talk about what exactly this movement is, and how you can join in on it and help us build it.

And make sure you're following/subscribed so that you automatically get the other episodes that are coming this week!

Resources Mentioned

FREE MASTERCLASS: The Top 4 Mistakes You're Making With Intuitive Eating

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

Join My Intuitive Eating Made Easy Facebook Group!
Work with Katy
Join Katy's weekly email newsletter
Free Guide: Stop the Constant Food Obsession

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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Let's be so for real right now…You're one glimpse in the mirror or bad body image day away from going right back to dieting even though you know deep down it doesn't work long-term.

WHY ON EARTH do we do keep going back to dieting when we know better?

In this episode, I'm breaking down what keeps drawing you back into the loving and dysfunctional arms of dieting, and what you need to start doing instead in those moments when you feel tempted to jump ship from your intuitive eating journey and re-download your calorie tracking app for the 10th time.

We're also going to use a really powerful analogy to help you understand the cycle that you're in, and what it takes to get out of it - for good. If you know that you need to develop a healthier relationship with food and your body, but that feels so gosh darn hard when you feel so uncomfortable with your body…this is the episode for you.

Episode Highlights

-The MOVEMENT that we are creating together - and YOU get to be part of it! You need to hear this!

-A relationship analogy that explains exactly why you keep feeling tempted to return to dieting when you already know better.

-What you're ACTUALLY craving when you are yearning for weight loss (hint: It's not literally about the lower number on the scale…it's more than that.)

-The ways in which you're using dieting to avoid the harder work. This stops today.

Today's Wellness Woo is Dr. Stephanie's supplements.

Resources Mentioned

Get on my email list for BTS info on the movement we are creating and how YOU can be part of it!!
Take the free quiz: Discover Your Unique Path to Food Freedom

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

Join My Intuitive Eating Made Easy Facebook Group
Apply for coaching with me here
Join my weekly email newsletter for food freedom tips
FREE Guide: Stop the Constant Food Obsession

Connect with Katy Harvey

Website

Instagram

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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If you genuinely believe that you can't stop yourself from overeating with certain foods, we need to talk about that. Because that's not intuitive eating.

So many people tell me, "If I ate intuitively I'd eat an entire package of cookies or bag of chips every day." NO YOU WOULDN'T…Not if you were doing intuitive eating correctly.

Your body doesn't "intuitively" want to eat in a way that is excessive or makes you feel like crap. So if that's what is happening to you, then you're not an intuitive eater…YET.

Let's fix this today.

Episode Highlights

The major flaw in the evidence you're using to convince yourself that you can't be trusted with Oreos
Why the path through this requires you to EAT the Oreos, not avoid them.
Why intuitive eating often looks worse before it looks better.
The REAL goal we are aiming for…and it's not to eat fewer Oreos. It's much bigger than that.

Today's Wellness Woo is the book "Always Hungry" by Dr. David Ludwig.

Resources Mentioned

Take the FREE 2-minute food freedom quiz here!
Make sure you're on my email list for the full BTS of the movement we are creating.

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

Join My Intuitive Eating Made Easy Facebook Group!:
Work with Katy
Join Katy's weekly email newsletter: nondietacademy.com/newsletter
Stop the Constant Food Obsession: https://www.nondietacademy.com/food

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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PLEASE RATE AND REVIEW THE SHOW IF YOU HAVEN'T DONE SO ALREADY!

If you're terrified that intuitive eating is going to make you fat, unhealthy and miserable then this is the episode for you. I know that you're not a vain, judgmental, fatphobic person…you just want to feel good in your own skin, physically comfortable in your body and to be HEALTHY.

Those are totally reasonable goals. And intuitive eating can get you there.

But you have to stop looking at it as success/failure based purely on the number on the scale. That mentality is holding you back from going all-in with intuitive eating to allow it to give you the peace and freedom with food that will ACTUALLY allow you to listen to your body and stabilize at your genetically appropriate weight.

I know this is a tough topic, and I can't wait to have this conversation with you. Hit play and let's get into it.

Episode Highlights

-Why weight loss doesn't fix body image…YOU do.

-What you're already currently doing that is sabotaging your progress with intuitive eating.

-The mental trap that is causing you to have a warped view of what's happening with your weight.

Today's Wellness Woo is sunscreen.

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

-Join My Intuitive Eating Made Easy Facebook Group!

-Fill out my coaching application HERE!

-Join Katy's weekly email newsletter

-Free guide: Stop the Constant Food Obsession

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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You care about your health. I believe you. And you feel torn between your health vs intuitive eating, because it feels like intuitive eating isn't supporting your health.

In this episode I'm going to break down how you've got your thinking backwards on this because of how diet culture has warped things, and you're going to see what it actually looks like to honor your health while doing intuitive eating, and without creating a bunch of new food rules that you feel guilty about breaking.

Episode Highlights

-The WILD things we've been told to do to "get healthier" that are utter nonsense

-How diet culture has distorted what it even means to be healthy (it's NOT all about weight and food)

-The real definition of health that includes your mental, physical and social wellbeing

-What variables are having the biggest impact on your health, and how to create your diversified "Health Portfolio" -Specific examples of daily actions you can take to legitimately honor your health that aren't diet-y

Today's Wellness Woo is jaw release for healing trauma.

Resources Mentioned

Article "The Bizarre and Racist History of the BMI"
Maintenance Phase podcast episode on BMI
Subscribe to my weekly newsletter for intuitive eating tips and behind-the-scenes info!

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

Join My Intuitive Eating Made Easy Facebook Group!
Work with Katy
Join Katy's weekly email newsletter: nondietacademy.com/newsletter
Stop the Constant Food Obsession: https://www.nondietacademy.com/food

Connect with Katy Harvey

Website: https://katyharvey.net

Instagram: https://www.instagram.com/katyharvey.rd/

Facebook: https://www.facebook.com/KatyHarveyRD

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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How many times have you dieted leading up to summer or a vacation? Probably too many to count. You don't have to keep doing that.

You deserve to enjoy your summer and your family vacations, girls' trips, and your overall LIFE without having to "earn" it through shrinking your body.

ENOUGH ALREADY.

In this episode, I'm going to give you a firm-but-loving kick in the pants about this pattern of dieting and restricting. And I'll of course be sharing some specific actions that you should take instead.

Episode Highlights

-How your body insecurities are impacting the way you choose to behave leading up to summer and vacations.

-The #1 assumption that you've got all wrong that is driving this pattern and keeping you stuck.

-What actions to take instead of dieting before summer or your next trip.

Today's Wellness Woo is wild yam cream.

Resources Mentioned

Grab my free Body Image Journal Pages here!
Join us inside Non-Dieter's Club for our Summer Body Image Bootcamp!

Read the full episode show notes here: katyharvey.net/podcast243

Resources for Your Intuitive Eating Journey

-Join My Intuitive Eating Made Easy Facebook Group!

-Work with Katy

-Join Katy's weekly email newsletter: nondietacademy.com/newsletter

-Stop the Constant Food Obsession: https://www.nondietacademy.com/food

Connect with Katy Harvey

Website: https://katyharvey.net

Instagram: https://www.instagram.com/katyharvey.rd/

Facebook: https://www.facebook.com/KatyHarveyRD

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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IF YOU HAVEN'T YET, PLEASE RATE THE PODCAST!!

If intuitive eating feels like you're doing nothing but eating unhealthy and gaining weight, and you're thinking about going back to dieting and measuring your food…Don't do anything else before you listen to this.

We need to have a "real talk" conversation about what it actually takes to become an intuitive eater, and the hard and uncomfortable parts of it that lead most people to quit.

Episode Highlights

-Intuitive eating stops being fun once you realize that you don't have the coping skills you need for the hard things in your life. You've GOT TO develop these skills, or intuitive eating won' t work for you.

-Most people quit during the "messy middle" because they think that the discomfort means it's not working or that they're not cut out for it. FALSE.

-Dieting gave you a false sense of certainty (and false promises), and now you're having to tolerate a LOT of uncertainty in order to become a full-fledged intuitive eater. It's not easy. But it's 100% worth it.

Today's Wellness Woo is the term "natural."

Read the full episode show notes here

Resources for Your Intuitive Eating Journey

-Join My Intuitive Eating Made Easy Facebook Group!

-Work with Katy

-Join Katy's weekly email newsletter

-Stop the Constant Food Obsession

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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"Food noise" is such a trendy term right now, but what does that even mean? Most people who experience it instantly know EXACTLY what it means, and it resonates in their soul.

But here's the issue…

There are 3 distinct types of food noise, and they each have a different cause and solution. What works for one type might actually make another type worse.

A lot of clinicians (including dietitians) don't fully understand food noise and will say dismissive or inaccurate things like "It just means you're hungry" or "That's because you're addicted to food."

I'm going to walk you through the 3 types of food noise, what causes each one, and what to do about each one. (Spoiler: You can experience 2-3 types all at the same time…fun, I know.)

Hit play, and let's do this!!

Episode Highlights

How trying to control your food noise is probably making it worse.
The 3 main reasons that you're thinking about food all day long.

-How to decrease your food noise so that you can feel NORMAL around food!

-Where GLP-1 medications fit into this equation. (Hint: They're helpful for some people, and not for others.)

Today's Wellness Woo is the low FODMAP diet

Resources Mentioned

Free Guide: How to Stop Thinking About Food All Day: https://www.nondietacademy.com/food
Make sure you're getting my weekly email newsletter for the inside scoop! nondietacademy.com/newsletter

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

-Join My Intuitive Eating Made Easy Facebook Group!

-Work with Katy

-Stop the Constant Food Obsession

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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You decided you were DONE with dieting…so you started eating All. The. Things.

Now instead of obsessing about calories and how much weight you've lost, you're obsessing about the sweet treat you're going to eat later, eating until you're stuffed on pasta because it tastes sooooo good, and ordering the most indulgent thing on the menu during date night at your favorite restaurant - just because you can.

On one hand it's fun…But on the other hand you know that this isn't actually a healthy way of living forever.

But don't panic. This doesn't have to completely derail your intuitive eating journey or send you back to dieting. It's just a detour, and in this episode we're going to reroute you back on course to making peace with food and listening to your body, so you can eat in sync with what your body needs.

Episode Highlights

-Why revenge eating happens

-The #1 mistake people make after they start revenge eating

-4 steps to breaking out of the revenge eating cycle

-A hard truth that you might not be ready to hear (but you need to)

Today's Wellness Woo is the term "root cause."

Resources Mentioned

Grab the free How to Stop Thinking About Food Guide: https://www.nondietacademy.com/food

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

-Join My Intuitive Eating Made Easy Facebook Group!

-Work with Katy

-Join Katy's weekly email newsletter

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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You want to feel better about your body, right? And I'm guessing it feels like the only way that can ever happen is if you unlock some type of secret code to weight loss without dieting. (NO that's not what this episode is about).

This episode is about completely flipping the script on how you are thinking about body image, and reframing your relationship with your body, your weight and the scale.

Because if you're continuing to tell yourself the lie that the ONLY way you can ever feel better about your body is if you change your body or reach a certain size or weight, then you're never going to feel at peace within yourself. Today that changes. Hit play and let's dig in!!

Episode Highlights

-Reframing your thoughts about your body (which is different from gaslighting or lying to yourself about your body)

-Daily body image rewiring strategies that you can apply right away

-Setting goals in your life that don't interfere with your intuitive eating journey

-How (and why) to stop bargaining with yourself about weight loss

Today's Wellness Woo is the Meatstock Conference.

Resources Mentioned

Free Daily 3 Body Kindness Journal Pages
Grab my Body Image Bundle here
Stop the Constant Food Obsession

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

-Join My Intuitive Eating Made Easy Facebook Group!

-Work with Katy

-Join Katy's weekly email newsletter

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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If you ever struggle with overeating at night while watching TV, scrolling your phone, reading a great book, or whatever you like to do to unwind before bed…This is for you.

A lot of people assume that in order to stop overeating at night they need to tell themselves they can't eat past 8pm, or not keep those foods in the house, or that they need to be more disciplined with the food.

But the reality is that these tactics don't work - because they don't address the biological and psychological reasons you're overeating in the first place. In this episode we're going to look at what those reasons are and address them head-on.

Episode Highlights

-The mistake you're probably making earlier in the day that's setting you up for "backdoor hunger" at night.

-How sneaky forms of restriction (including "mental restriction") are probably increasing your compulsions with food in the evening more than you even realize.

-How to create a conscious evening routine that breaks the overeating cycle - rather than trying to white-knuckle it.

Today's Wellness Woo is Primal Queen drinks.

Resources Mentioned

Details and enrollment info for Non-Dieter's Club: https://katyharvey.net/club

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

-Join My Intuitive Eating Made Easy Facebook Group!

-Work with Katy

-Join Katy's weekly email newsletter

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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Grab a towel because I'm spilling the tea on what diagnosis led me to having a surgery that left me deaf in one ear and in the ICU for 2 days.

More importantly, I'm sharing the lessons that I learned about listening to my body from this experience - and there have been some big ones that you can take and apply to your own health and how you respond to your own body's signals and symptoms when there are weird health things happening.

This is the one of the most personal episodes I've ever shared, so if you're a Nosey Nelly like me, I know that you'll love this one.

Episode Highlights

What weird physical symptom I was having that led me to go to the doctor

-Why I ended up in surgery and then the ICU

-How I navigated this major health issue during the same time my mom was diagnosed and died from terminal cancer

-What YOU need to know about listening to YOUR body (without becoming anxious about every little thing that you feel)

Today's Wellness Woo is supplements.

Resources Mentioned

Join my signature coaching program Non-Dieter's Club! https://katyharvey.net/club

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

-Join My Intuitive Eating Made Easy Facebook Group!

-Work with Katy

-Join Katy's weekly email newsletter

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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Grab my free How to Stop Thinking About Food All Day guide:

nondietacademy.com/food

In this episode, I'm breaking down why dieting actually causes food obsession, what's really going on in your brain, and the exact steps to start quieting the food noise so you can finally feel normal around food again.

If you feel like food is taking up way too much space in your brain…constantly thinking about what you're going to eat, what you shouldn't eat, and how to "be good" today…this episode is going to give you the exact next steps you need to take to break free from this cycle so you can get your mental energy and your LIFE back.

Episode Highlights

Why your constant thoughts about food are a biological response to restriction, not a lack of discipline (and what your brain is actually trying to do)

-The dieting cycle that keeps you stuck in feeling in control…then completely out of control…on repeat

-The exact practical shifts to quiet food noise and start rebuilding trust with your body without falling into the "eat whatever, whenever" trap

Today's Wellness Woo is GLP-1 booster supplements.

Resources Mentioned

Free "How to Stop Thinking About Food All Day" Guide: https://www.nondietacademy.com/food
Join Non-Dieter's Club during spring 2026 enrollment right now: https://katyharvey.net/club

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

-Join My Intuitive Eating Made Easy Facebook Group!

-Work with Katy

-Join Katy's weekly email newsletter

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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Welcome to the Food Freedom Quest Series! Inside these 5 episodes you'll hear me share a secret code word - and when you combine all 5 code words together they make a phrase. When you DM me the phrase you'll unlock a special treasure!

Episode Highlights

-What it actually takes to feel normal around food, and the reason why 99% of people don't get there (but this isn't going to be you - because you're listening to this).

-How you're trying to "earn" food freedom, rather than PRACTICING it the way that you need to be on a daily basis.

-The 2 mindset blocks that are preventing you from fully mastering intuitive eating and making peace with food.

-How to identify your support system that is going to help you 10x your speed in becoming an intuitive eater.

DM me on Instagram or Facebook with the phrase with all 5 code words combined!! Once you send me the phrase, you will unlock your exclusive reward (and trust me you DO NOW WANT TO MISS THIS!!)

Read the full episode show notes here: https://katyharvey.net/quest/

Resources for Your Intuitive Eating Journey

-Join My Intuitive Eating Made Easy Facebook Group!

-Work with Katy

-Join Katy's weekly email newsletter

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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Episode Highlights

-The #1 mistake you're making that leads you to constantly feel like you're starting over with food.

-12 sneaky ways you're restricting that you probably aren't even aware of.

-The incorrect assumption you're making about your eating that's leading you to focus on the wrong thing (and how to fix this).

DM me on Instagram or Facebook with the code word and your biggest takeaways from the episode! Once you have all 5 code words that make the key phrase, DM it to me to unlock your exclusive reward!

Read the full episode show notes here: https://katyharvey.net/quest/

Resources for Your Intuitive Eating Journey

-Join My Intuitive Eating Made Easy Facebook Group!

-Work with Katy

-Join Katy's weekly email newsletter

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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Episode Highlights

-The main reason why you don't trust your body after 20, 30 or 40+ years of dieting.

-How the fear of judgment from others is getting in your way with intuitive eating and body trust.

-5 specific behaviors you're doing that are interfering with you being able to listen to and trust your body to tell you what it needs with food.

DM me on Instagram or Facebook with the code word and your biggest takeaways from the episode! Once you have all 5 code words that make the key phrase, DM it to me to unlock your exclusive reward!

Read the full episode show notes here: https://katyharvey.net/quest

Resources for Your Intuitive Eating Journey

-Join My Intuitive Eating Made Easy Facebook Group!

-Work with Katy

-Join Katy's weekly email newsletter

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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Episode Highlights

-4 reasons why "just listen to your body" isn't working for you with intuitive eating.

-4 steps that actually work that will help you listen to your body accurately with intuitive eating.

-What it takes to build real trust with your body, so that you CAN rely on your body's appetite cues consistently over time.

DM me on Instagram or Facebook with the code word and your biggest takeaways from the episode! Once you have all 5 code words that make the key phrase, DM it to me to unlock your exclusive reward!

Read the full episode show notes here: https://katyharvey.net/quest

Resources for Your Intuitive Eating Journey

-Join My Intuitive Eating Made Easy Facebook Group!

-Work with Katy

-Join Katy's weekly email newsletter

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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Is this cheesy? Yes. Am I here for it? Absolutely.

Episode Highlights

-The things you're doing that didn't even realize are making you still feel out of control with food.

-The difference between KNOWING intuitive eating vs DOING intuitive eating.

-How subtle restriction is showing up for you (and the impact it's having that's keeping you stuck).

DM me on Instagram or Facebook with the code word and your biggest takeaways from the episode! Once you have all 5 code words that make the key phrase, DM it to me to unlock your exclusive reward!

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

-Join My Intuitive Eating Made Easy Facebook Group!

-Work with Katy

-Join Katy's weekly email newsletter

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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You've been trying to "do" intuitive eating…but it still feels messy, confusing, or like you're somehow getting it wrong. In this episode, I'm breaking down the REAL missing ingredient that no one is talking about: self-compassion. Not the fluffy "just love yourself" version, but the research-backed approach from Kristin Neff and Chris Germer that actually helps you change your behavior for good.

We're diving into the balance of tender and fierce self-compassion, and why you need BOTH for intuitive eating to truly click. I'll show you how shame is the unseen driving force behind most of your struggles with food and body image, and how self-compassion is the antidote that allows you to build real trust with your body. If intuitive eating hasn't fully "worked" for you yet, this might be the piece you've been missing that changes everything for you.

Episode Highlights

-Why shame is at the root of food struggles and how it blocks intuitive eating

-The difference between tender and fierce self-compassion and when to use each

-How self-compassion helps you stop the restrict-binge cycle and actually trust your body

Today's Wellness Woo is lipotropic injections.

Resources Mentioned

Kristin Neff's self-compassion website: https://self-compassion.org/

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

-Join My Intuitive Eating Made Easy Facebook Group!

-Work with Katy

-Join Katy's weekly email newsletter

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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This episode is all about how to get so clear on what's right for you and your body that you stop getting pulled in every direction by outside diet or weight loss triggers.

You're doing better with food…and then one GLP-1 ad sends you spiraling. Suddenly you're questioning everything: "Am I doing this wrong? Should I go back? What if I've let myself go?" If that's you, this episode will speak to your soul.

I'm breaking down the EXACT advice I gave a client who was this close to going back to dieting, and the shift that took her from reactive and triggered to grounded and empowered. You'll learn why these ads hit so hard, how to stop second-guessing yourself, and a simple way to move from triggered to back in control.

Most importantly, we're talking about how to get crystal clear on what's right for YOU and your body…so you stop getting pulled in every direction by outside chatter and actually trust yourself again.

If you're ready to stop spiraling every time something triggers you and finally feel solid in your choices around food, your body, and your health, grab a snack and press play. Let's dig in!

Episode Highlights

-Why weight loss ads feel so tempting and triggering (even when you know better)

-The real reason you keep doubting yourself and your intuitive eating journey

-The mindset shift that stops the spiral in its tracks when you're tempted to go back to dieting or to take a weight loss medication without a valid medical reason

-How to stop outsourcing your decisions to everyone else

-A simple 4-part framework to go from triggered to empowered in real time

Today's Wellness Woo is parasites.

Resources Mentioned

Join My Intuitive Eating Made Easy Facebook Group!
Work with Katy inside Non-Dieter's Club: https://katyharvey.net/club

Read the full episode show notes here.

More Resources for Your Intuitive Eating Journey

-Join My Intuitive Eating Made Easy Facebook Group!

-Work with Katy

-Join Katy's weekly email newsletter

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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In this episode we're digging into body dysmorphia, body image, and how the stories that your brain tells you about your body are making it impossible for you to trust your body.

When your perception of your body becomes distorted, those thoughts can feel completely logical. And before you realize it, you're stuck in a cycle of distrusting your hunger, tracking and measuring your food, and relying on the scale to tell you if you're "doing okay."

If you constantly feel like something is wrong with your body…this episode might change the way you see everything. Hit play and let's go!

Episode Highlights

-What body dysmorphia actually does to the way you perceive your body

-How body image distortion turns into the beliefs that keep you dieting or controlling food

-Why the scale becomes a "reality check" when you stop trusting your own perception

-How this cycle erodes your ability to trust your body with food

-The 1st ESSENTIAL step toward rebuilding trust with your body again

Today's Wellness Woo is Prolon.

Resources Mentioned

Grab My Free Body Image Journal Guide: nondietacademy.com/bodyimage

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

-Join My Intuitive Eating Made Easy Facebook Group!

-Work with Katy

-Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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What if the reasons that you're feeling stuck are the exact things that you need to focus on - but not in the way that you think?

In this powerful episode I'm breaking down the reasons why 99% of people get frustrated with intuitive eating, stay stuck, and eventually quit…but that's not going to be you because you're here and we're going to fix it today.

We're going to talk about your feelings about your weight, the way you're probably focusing on the wrong problem, and the specific steps that I would take TODAY if I were in your shoes.

Episode Highlights

-The top 3 reasons why people get stuck and frustrated with intuitive eating

-How there's a good chance you've been focusing on the wrong part of the problem - and therefore of course it's not working for you

-The exact 4 steps that I would take right now to get unstuck, and for intuitive eating to finally feel like it's clicking

Today's Wellness Woo is the keto diet for mental health.

Resources Mentioned

Join me for Intuitive Eating Exploration starting March 16: https://www.nondietacademy.com/explore

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

-Join My Intuitive Eating Made Easy Facebook Group!

-Work with Katy

-Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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So you ditched dieting, stopped tracking and decided to start doing intuitive eating, and therefore you gave yourself permission to eat whatever you want.

And now it feels a bit chaotic, unstructured, and you find yourself wondering, "Am I doing this right?" as you watch the number on the scale go up, and your labs get worse.

If intuitive eating has gotten twisted into grabbing whatever's in front of you, finishing food just because it's there, or telling yourself "I'm allowed to" without ever actually checking in with your body…this episode is your wake-up call.

Because that's not intuitive eating. It's IMPULSIVE eating. (oops…that's ok we're going to fix it today!)

If you've been wondering why intuitive eating hasn't fully "clicked" yet, this episode will show you exactly what's missing, and what it actually takes to become someone who lives this work instead of just understanding the gist of it.

Episode Highlights

-The critical difference between permission and chaos

-Why "eat whatever, whenever" is missing key components

-The skill set most people skip over that's damaging your health

-What REAL intuitive eating looks like in everyday life

Today's Wellness Woo is longevity medicine.

Resources Mentioned:

Join me for Intuitive Eating Exploration: https://www.nondietacademy.com/explore

Read the full episode show notes here.

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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You might think you're doing intuitive eating, but if you're feeling frustrated, uncertain or stuck…there's a good chance that you're not actually doing it the way it's meant to be done. No shame in that, this is really common.

In this episode, I'm going to walk you through 5 signs that tell us you're not doing intuitive eating correctly or in its entirety, and what you need to do differently to make it work for you.

If you're:

Still calling food like chips and cookies junk
Letting the scale dictate your self esteem
Telling yourself that you're getting healthier by skipping carbs at lunch
Looking at old photos of yourself and comparing your current body and beating yourself up
Holding onto clothes from 10 years ago that no longer fit

You say you want to be an intuitive eater, but you're not thinking or acting like one. And today we fix that.

Becoming an intuitive eater isn't going to come from just declaring that you're "doing intuitive eating" or by simply committing to not dieting. The reality is that it takes more intentional work than that. Intuitive eating is a science-backed framework - but it only works if you do it the way it's intended.

Episode Highlights

The 5 signs you're not actually doing intuitive eating like you think you are
Specific actions to focus on that will help you to truly listen to your hunger and fullness cues, and pump the brakes on impulsive or emotional eating
Which essential aspects of your relationship with food you've been missing and overlooking that need to be addressed so that intuitive eating isn't just a band aid approach for you that doesn't end up working long-term

Today's Wellness Woo is peptides.

Resources Mentioned

Join Intuitive Eating Exploration: https://www.nondietacademy.com/explore

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

-Join My Intuitive Eating Made Easy Facebook Group!

-Work with Katy

-Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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Do you weigh yourself "just to check"? Promise the number won't ruin your day…and then it does? Feel unsettled when you don't know your weight?

If the scale feels like something you need for reassurance, this episode is for you.

Today, we're unpacking why your attachment to the scale makes sense after all these decades living in a society obsessed with weight, and why the problem isn't the scale itself, but the emotional job you've assigned it.

We'll explore the anxiety-relief-dependence cycle, the hidden cost of constant self-monitoring, and why this dynamic gets in the way of you being able to eat intuitively, make peace with food, and trust your hunger and fullness cues.

Episode Highlights

-The job we've assigned to the scale that it's not qualified for (and how it's destroying your ability to trust yourself with food)

-How the scale puts you in the position of making decisions out of fear, and not what you body actually needs

-Small, doable experiments to help you loosen the grip of the scale, without going into all-or-nothing thinking

Today's Wellness Woo is red light therapy.

Resources Mentioned

Join the Braver Than the Scale free 5-day challenge that starts February 23: https://nondietacademy.com/brave

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

Join My Intuitive Eating Made Easy Facebook Group
Work with Katy
Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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If you're curious about intuitive eating but still secretly hoping it leads to weight loss, this episode is for you.

Let me be clear: Wanting to lose weight does not disqualify you from intuitive eating. At the same time, trying to use intuitive eating as a weight loss strategy will sabotage the entire process.

In this episode, I walk you through the real dilemma so many people get stuck in: being exhausted by dieting, craving peace with food, AND still feeling terrified of weight gain. We'll separate desire from behavior, unpack why weight control feels like safety, and talk about what intuitive eating actually asks of you.

We'll also talk about the illusion of control that weight provides, the cultural myths behind it, and why tolerating the discomfort of not controlling your weight is often the missing piece. Most importantly, I'm going to paint you a picture of what life looks like when intuitive eating is actually integrated: eating feels easy, you trust your hunger, movement is gentle and flexible, less body obsession, and your life is no longer tethered to the scale.

If you're ready to stop straddling the line between dieting and intuitive eating, this episode will help you understand what's really being asked of you, and why it's worth it even without weight promises.

Episode Highlights

-Why wanting weight loss ≠ practicing weight loss

-How clinging to the scale keeps you stuck in performative intuitive eating

-What "set point" really means and why chronic dieting backfires

-How fear of weight gain interferes with hunger, fullness, satisfaction, and trust

-What actually changes when intuitive eating is working (hint: it's not the number on the scale)

Today's Wellness Woo is creatine.

Resources Mentioned

Sign up here for the Braver Than the Scale FREE 5-Day Challenge!
Read "You Just Need to Lose Weight (And 19 Other Myths About Fat People)" by Aubrey Gordon

Read the full episode show notes here

Resources for Your Intuitive Eating Journey

-Join My Intuitive Eating Made Easy Facebook Group!

-Work with Katy

-Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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Eating disorders aren't always obvious, and they are often overlooked in the intuitive eating space. I've seen way too many people feel frustrated that they're not making progress with intuitive eating - and blame themselves - when the real issue was that there was an underlying eating disorder preventing them from making progress.

So how can you tell if you have an eating disorder? And what do I say to a client when I suspect this is what's happening? I'm going to break all of it down for you in this episode.

Whether you have a history of an eating disorder (or disordered eating), or you wonder if you might have one now, or you're just curious…this episode is going to help you understand what to look for.

And if you're a dietitian, therapist or health and wellness professional, this is going to be a GREAT episode for you because it's going to give you a peek behind the curtain of how I navigate these discussions. Make sure you check out my free guide called "10 Well-Intended Comments that Miss the Mark With Struggling Clients." (Email or DM me for it!)

Episode Highlights

✨ The most common types of eating disorders (it's probably not what you would envision)

✨ Subtle and sneaky indicators that you might have an eating disorder

✨ How I bring it up with a client if I think they might have an eating disorder…and how this changes the approach with food (+ what stays the same)

Today's Wellness Woo is mushroom coffee

Resources Mentioned

National Eating Disorders Association Website
Academy for Eating Disorders Medical Guide
EAT-26 Self-Assessment Questionnaire
Email or DM me for my free guide for professionals

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

Join My Intuitive Eating Made Easy Facebook Group!
Work with Katy
Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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Feeling stuck with intuitive eating? Before you throw in the towel, I'm breaking down the top 3 pitfalls that will hold you back, and there's a good chance that one of them is the key to getting you unstuck.

I'm not here to make you feel warm and fuzzy in this episode…I'm telling you what I know you need to hear if you want to be successful with intuitive eating and finding freedom with food.

From the lies that you might be telling yourself, to the incorrect assumptions that you're making about your weight…This episode is going to help you get out of your own way so that you can fast track your progress and success.

If you're ready to make peace with food and your body - this one's for you!

Episode Highlights

-You're probably feeling tempted to give up too soon - let's fix that!

-The lie that most people tell themselves when they first get started with intuitive eating that holds them back from food and body peace

-How to know if weight gain means your body is finding its set point weight vs whether it indicates you're not actually doing intuitive eating correctly

Today's Wellness Woo is Sculpiflex.

Resources Mentioned

Join me inside Intuitive Eating Exploration and we'll go through the Intuitive Eating Workbook together!

Read the full episode show notes here

Resources for Your Intuitive Eating Journey

-Join My Intuitive Eating Made Easy Facebook Group!

-Work with Katy

-Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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Next time you're sick, you don't have to stress so much about what's happening with your eating. Believe it or not, your body is really smart and knows what to do when you're sick. Whether it be that you have zero appetite, or the only thing you want is carbs…that's your body telling you what it needs.

In this episode, I'm breaking down the do's and dont's for dealing with sickness when you're trying to do intuitive eating. (Spoiler: It's ok if you don't eat protein or veggies for a few days - you'll be fine, I promise!)

Whether you're dealing with the flu, strep throat, a head cold, COVID or a stomach bug…this episode is going to give you practical tips (and mental shifts) to help you get well sooner, without worrying so much about what's happening with food.

Episode Highlights

🤧 The #1 thing you should focus on when you're sick (to help you recover, and keep you from getting sicker)

🤧 How to navigate sickness using intuitive eating skills

🤧 What looks different with the intuitive eating when you're sick

🤧 The things to STOP worrying about with food when you're sick

Today's Wellness Woo is the Food Guide Pyramid.

Resources Mentioned

Join the Intuitive Eating Made Easy FB Group!

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

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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In this episode, I'm about to share something that even just 6 months ago I never thought I'd be saying out loud. After 5 years of running live cohorts of my signature program, Non-Diet Academy twice per year - I'm not doing them this year.

(If NDA was on your vision board for this year, don't panic, keep reading…)

This doesn't mean that Non-Diet Academy is going anywhere. I'm absolutely not retiring the program. It works - I have the stats to prove it. Instead, I'm doing it with a completely different structure…One that is going to give you massive results that stick around for the long run.

Today I'm also getting personal and sharing behind-the-scenes of what I'm doing differently inside my life this year outside of work (including the surgery that I recently had and what led up to it). Let's just say that recovering from this surgery has brought on some discomfort that's more than physical.

PLUS you'll get to hear about the secret project that I've been working on for other dietitians and health professionals (and yes, it comes with CEUs!!)

Episode Highlights

✨ The surgery that has taught me to pump the brakes and slow down

✨ What I'm doing to support my health and healing this year (and what I'm NOT doing just because I'm not able to exercise for a while)

✨ The massive change I'm making in my business with Non-Diet Academy…that is both scary and exciting

✨ The NEW resources that I have created for fellow RDs and health professionals

Today's Wellness Woo is ionizing foot baths.

Read the full episode show notes here

Resources for Your Intuitive Eating Journey

-Join Katy's weekly email newsletter for tips and resources

-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

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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How many times have you been told that being healthy means being at a certain weight or BMI? The reality is that weight and BMI tell us very little about your health.

A much better way to know how healthy your body is are your labs. Whenever I'm working with a client who has health concerns, the first thing we do is gather some data by looking at what their specific health concerns are, and their bloodwork that would give us clues as to how their health is looking.

Your weight tells us one thing: Your gravitational pull.

Your labs tell us many things: How well your organs are doing their jobs, how well your body is regulating its blood sugar, your risk of certain things like cardiovascular events, if you are sick with an infection, if you have systemic inflammation, whether or not you have certain diseases, and so much more.

In this episode, I'm walking you through the labs that I look at and recommend most frequently as a dietitian. These are the labs that tell us what to focus on when it comes to gentle nutrition strategies, and it's a way of listening to what your body is communicating (which is absolutely part of intuitive eating).

*DISCLAIMER: I'm obviously not a doctor, and you should ask your doctor about all of this and work with them to understand what lab tests are most appropriate for you and your unique health needs.

Episode Highlights

✨ The most important labs to pay attention to for your health and nutrition

✨ Why these labs matter more than the number on the scale ever will for your health

✨ The surprising set of labs that you do NOT need to have checked, even if you think you might be in perimenopause

Today's Wellness Woo is sauerkraut to cure depression.

Resources Mentioned

Grab my free Perimenopause Labs Cheat Sheet
DM me for info about my annual membership, Non-Dieter's Club

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

-Join my weekly newsletter email list for tips, resources, book recommendations and more!

-Work with Katy

-Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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In this episode, we're taking a look back at the biggest diet and wellness trends of 2025, and I'm sharing my unfiltered take on which ones I actually liked, which ones were a hard no, and which trends left me feeling very conflicted.

We'll dig into what these trends reveal about where diet culture is heading, how wellness marketing continues to evolve, and why so many of these "health" fads still miss the mark when it comes to sustainable well-being. I'll also share my predictions for what I believe we're heading into in 2026, including what I hope women continue to wake up to when it comes to health, strength, and rejecting diet culture.

If you're feeling tired of the "New Year, New You" narrative and craving a more grounded, realistic, and compassionate approach to health, this episode will feel like a breath of fresh air.

Episode Highlights

✨ The 2025 wellness trends I liked, loathed, and felt conflicted about

✨ Why diet culture feels louder than ever, and how wellness marketing keeps repackaging the same old ideas

✨ A nuanced take on GLP-1 medications and the difference between pursuing health vs. pursuing weight loss

✨ My predictions for diet and wellness trends in 2026, plus my hope for where women's health is headed next

Resources Mentioned

-Join my email newsletter for weekly intuitive eating tips and first access to upcoming offers: www.nondietacademy.com/newsletter

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

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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In this episode I'm giving you some tough love - because I care about you, and I want you to succeed. If better health in the New Year is something on your vision board, then you don't want to skip this episode.

We'll be digging into 4 mistakes that will hold you back from getting healthier. I'm not here to tell you what you want to hear in this episode. I'm going to help you see your blind spots, and to identify thought and behavior patterns that are getting in your way.

By the end you might feel a little called out…but like it came from a good friend who genuinely wants you to have the health and happiness you deserve.

Episode Highlights

✨ The #1 lie that you're telling yourself about your eating right now

✨ Which "cognitive distortions" (we all have them) are getting in your way

✨ How to combine food freedom with getting healthier…because you don't have to choose between them!

Today's Wellness Woo is dialysis for "wellness."

Resources Mentioned

Join the Have Your Cake & Eat It Too Free 5-Day 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

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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This episode wasn't supposed to air. It was me, unfiltered inside of my coaching community, Non-Dieter's Club, sharing the things that those women needed to hear in moments of self-doubt, defeat, fear and uncertainty on their intuitive eating journey.

I came in hot with a pep talk to light a fire under them…To remind them why they went down this path in the first place. And the lies that diet and wellness culture have told us over and over again that make them believe that they are not worthy simply because of the size of their jeans, the rolls on their belly or the flab on their arms.

You'll hear:

-Why diet culture feels so loud right now

-The marketing strategy that diet culture uses to hook you in

-What you're taking a stand for (and against)

-How I coach my clients through their doubts and fears so they don't go backwards or fall back into old habits

If you've ever wondered, "Is it always going to feel this hard?"...This one's for you.

Resources Mentioned:

Join the Have Your Cake & Eat It Too New Year's Intuitive Eating FREE Challenge!
DM me for details about Non-Dieter's Club

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

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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In today's "Dear Abby" style episode, I'm answering a question about what to do if your family or friends aren't supportive of your intuitive eating process…whether it be because they don't get it, they're a skeptic, or they blatantly disagree with the non-diet approach.

A member of my community shared that she's enjoying her new found food freedom with baking this holiday season - and her boyfriend isn't thrilled. He's still dieting, and she's worried about sabotaging him. Can you relate?

Tune in to hear what advice I'm giving her (and YOU) about how to navigate your own intuitive eating journey, even when other people in your life aren't on board. You don't have to convince them that your way is the "right" way…you just need to find a way to honor your needs, while also respecting theirs.

It can be tricky, but it's totally possible. I'll give you some practical strategies and scripts for now to do this!

Episode Highlights

✨ A cookie baking dilemma we can all relate to

✨ What to do if your partner, family member or roommate doesn't want you keeping certain foods in the house that you're trying to make peace with

✨ Scripts and a pep talk for how to approach a situation where your family doesn't understand or agree with your intuitive eating approach to food, so that you can still coexist together peacefully

Today's Wellness Woo is vibration plates.

Resources Mentioned

Join my Intuitive Eating Made Easy Free Facebook Group
DM me the word "SCRIPTS" for the conversation scripts I mentioned in the episode

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

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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If you feel like you know intuitive eating makes sense…but you still catch yourself thinking like a dieter, especially this time of year, this episode is going to feel like a deep exhale. Diet culture mindset traps are sneaky, subtle, and so automatic that you may not even realize they're stealing your peace with food and your confidence in your body.

In this episode, I'm breaking down 5 of the most common mindset traps that keep women stuck in guilt, shame, body obsession, and all-or-none thinking - especially during the holiday season.

Don't let diet culture steal your joy this holiday season. Let's name the thoughts holding you back!

Episode Highlights:

☑️ 5 OF THE MOST COMMON MINDSET TRAPS: The sneaky thoughts that have been baked into your psyche for decades, that you might not even notice are there because they're so normalized.

☑️ HOW THESE TRAPS ARE SABOTAGING YOUR RELATIONSHIP WITH FOOD: What happens when these thoughts are impacting your behaviors - and keeping you stuck.

☑️ CREATE PEACE, JOY AND EASE THIS HOLIDAY SEASON: You deserve to enjoy Christmas cookies, eggnog (if you like it, Lol), and warm comfort foods without feeling guilty or making up for it with exercise.

Today's Wellness Woo is cycle syncing.

Resources Mentioned

Grab my 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

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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If the thought of walking into a holiday gathering leaves you worrying about how others will judge your body, you are so not alone. When your body has changed, you're no longer dieting, and you're surrounded by family members who love to comment on weight, food, and "being good," it can feel incredibly vulnerable. But you don't have to white-knuckle your way through it this year.

In this episode, we're getting real about what it's like to show up in your here-and-now body, and how to do it with confidence, clarity, and self-trust.

You'll learn practical strategies to ground yourself before you walk through the door, what to do in the moment if insecurity hits, and how to gently (or firmly!) shut down comments about your weight or food choices.

I'll talk through body comparison, facing relatives who are on the latest diet, and managing that "everyone is judging me" feeling. You'll leave with scripts you can actually use, boundaries you'll feel proud of holding, and a plan to support yourself emotionally before, during, and after the gathering.

You deserve to enjoy your holidays without policing your body, and this episode will help you do exactly that!

Episode Highlights

💫 Specific strategies for what to do BEFORE you go to your holiday gatherings where you're worried about your body being judged,

💫 What to do while you are there if you're in your head feeling insecure

💫 Scripts for what to say if someone does comment on your body, or talks about their diet

Today's Wellness Woo is toasters.

Resources Mentioned

☎️ DM or email me for my Non-Diet Hotline 3 days of private messaging coaching Black Friday 30% off discount!

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

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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If Thanksgiving makes you anxious about overeating, losing control around certain foods, or gaining weight, this episode is going to feel like a deep breath for you. I'm walking you through 3 simple, empowering strategies that will help you build a holiday plate you feel confident about while actually listening to your body.

These strategies are designed to help you enjoy Thanksgiving…REALLY enjoy it…with more ease, more satisfaction, and trust in yourself. Whether this is your first holiday season practicing intuitive eating or you're deepening the work, you'll walk away with practical steps you can use the moment you sit down to your holiday meal.

Let's make this Thanksgiving feel calmer, more connected to your body (and your loved ones!), and filled with the joy you deserve.

Episode Highlights

✔️ What to do with your eating leading up to big holiday meals (because what you do before hand is going to have a major impact on the big meal itself) ✔️ Get clear on how to tune into your hunger and cravings before making your plate

✔️ Give yourself full permission to enjoy the special holiday foods without guilt

✔️ How to use a mid-meal check-in to stay present while eating, and prevent overeating

BLACK FRIDAY DEAL: Stepping Off the Dieting Rollercoaster Mini-Course 50% Off using code HOLIDAYREADY50 at checkout!

Today's Wellness Woo is diet talk at the Thanksgiving table (and how to respond)

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

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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In this episode, I'm joined by Aly Breathe, a mindset and self-trust coach. Aly moved solo to Canada at just 22 and rebuilt her life and business from the ground up. Through that experience, she learned that self-trust isn't something you're born with. It's something you build one decision at a time.

We talk about how self-doubt can show up in sneaky, rational ways, the mindset shifts that help women stop second-guessing themselves, and why confidence isn't about "faking it till you make it." Aly also shares simple daily practices to strengthen your self-trust muscle and tune back into your inner wisdom.

If you've ever felt stuck in self-doubt around food, your body, or your life, this conversation will help you reconnect with that calm, confident voice within you.

Episode Highlights

✨ The subconscious and subtle ways that self-doubt shows up and undermines your confidence

✨ How to stop second-guessing yourself and listen inward

✨ What happens when you finally listen to (and trust) yourself

✨ Simple daily practices to overcome overwhelm

Resources Mentioned

Listen to Aly Breathe's podcast Brave Enough to Win
Check out Aly Breathe's coaching programs and resources

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

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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What if exercise didn't feel like a chore, or something that you "have to" do each week, but rather something you WANT to do for reasons that have nothing to do with burning calories or controlling your weight? I know that might sound too good to be true, but my buddy Courtney McCarthy is here to share how to do this.

With over 10 years of fitness and coaching experience, Courtney has worked with hundreds of women to heal their relationship with both their body and with exercise. Courtney's mission, as the CEO and founder of Loyobo, an online fitness community for women, is to show women how to write your own rules when it comes to fitness and health. She will be your biggest hype girl along the way (and who doesn't need a hype girl in their life?!).

3 KEY TAKEAWAYS FROM THIS EPISODE:

🏋️You can love your body and not love how you look - Yes, it's possible. Courtney reveals how to rethink your relationship with your body and how you feel about it, separate from your weight or appearance.

🧘Having structure without rules - Learn how to be intentional and consistent with movement, without all the "shoulds."

🏃 If you don't like exercise, there are still ways you can be active - It's all about finding what works for YOU in your life. Courtney explains how she helps women who hate gyms and sweating to find movement they can be consistent with.

Resources Mentioned

Check out Courtney McCarthy's resources on her website
Follow Courtney McCarthy on Instagram
DM Courtney the word 'APPLY' on Instagram for a free 30-minute Confidence Call!

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

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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Let's be real…there's so much noise out there about what women "should" eat during perimenopause. From cutting carbs to loading up on protein shakes to "balancing your hormones" with some magic supplement. It's EXHAUSTING and CONFUSING.

In this episode, I'm cutting through the clutter and breaking down the 5 biggest nutrition myths about perimenopause so you can finally feel confident about how to nourish your body.

Here's what we're diving into: why dieting to lose belly fat is one of the worst things you can do for your metabolism (and what actually helps), how much protein you really need to support muscle and energy, and the truth about carbs (yes, they belong on your plate).

I'll also walk you through what's actually worth your money when it comes to supplements, and why calcium pills aren't the miracle we've been told they are.

Then we'll get into the fun stuff…how soy, fiber, and omega-3 fats can work with your body to ease symptoms, support your heart and brain, and help you feel more balanced overall.

By the end of this episode, you'll have a clear, simple picture of what your body really needs in this season. No dieting, no tracking, no nonsense. Just smart, evidence-based guidance for perimenopause and menopause through the lens of intuitive eating.

Episode Highlights

☑️ Busting the 5 most common nutrition myths about perimenopause

☑️ How much protein you actually need during and after perimenopause

☑️ What gentle nutrition strategies will make a meaningful difference - for your perimenopause symptoms AND your ongoing health

Today's Wellness Woo is Rise Workouts

Resources Mentioned

💌 Want my free cheat sheet with all the nutrition takeaways from this episode? DM or email me and I'll send it right over.

Read the full episode show notes here

Resources for Your Intuitive Eating Journey

-FREE Guide: The 10 Daily Habits of Intuitive Eaters: https://nondietacademy.com/dailyhabits

-Intuitive eating education on the blog: https://katyharvey.net/blog/

-Work with Katy: https://katyharvey.net/services

-Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster https://nondietacademy.com/rollercoaster

Connect with Katy Harvey

Website

Instagram

Facebook

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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Do you ever tell yourself you can't be trusted around Halloween candy? You swear you'll "just have one," but somehow you end up knee-deep in wrappers feeling guilty and frustrated with yourself.

It's not a willpower problem. It's because the candy has "charm."

In this episode will help you finally understand what exactly "charm" is and how it works. Spoiler alert: it has nothing to do with willpower or discipline. It's because years of diet culture messaging have trained you to see candy as "bad," creating guilt, restriction, and the urge to overeat the very thing you've been trying to avoid. All of this gives the candy power, which I call "charm."

Hit play and we'll break down the real psychology behind feeling out of control around candy, and how mental restriction fuels cravings, why willpower always backfires, and what it actually takes to rebuild self-trust with food. You'll also hear how cultural messages like "sugar is toxic" or the "Switch Witch" tradition reinforce this diet-y mindset, even for kids.

By the end of this episode, you'll see that the solution isn't more control - it's PERMISSION. You'll learn the first steps to "decharming" candy so it no longer has power over you this Halloween, or in in the future.

Episode Highlights

🍬 How diet culture and "sugar fear" conditioning (yes, even the Switch Witch) make Halloween candy feel forbidden…and why that fuels cravings and guilt.

🍬 The real reason you feel "out of control" around candy (and how mental restriction keeps you stuck in the eat–repent–repeat cycle).

🍬 The first steps to "de-charming" candy so it loses its power and you can finally enjoy it without guilt or bingeing on it.

Today's Wellness Woo is Go Pure Beauty.

Resources Mentioned

Grab your ticket to the Decharming Halloween Candy Workshop HERE! https://nondietacademy.com/halloween
Free Hunger and Fullness Guide: https://nondietacademy.com/hunger

Read the full episode show notes here: https://katyharvey.net/podcast207

Resources for Your Intuitive Eating Journey

Intuitive eating education on the blog: https://katyharvey.net/blog/
Work with Katy: https://katyharvey.net/services
Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster https://nondietacademy.com/rollercoaster

Connect with Katy Harvey

Website: https://katyharvey.net

Instagram: https://www.instagram.com/katyharvey.rd/

Facebook: https://www.facebook.com/KatyHarveyRD

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

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How to get out of your own way.

Sometimes the necessary thing for becoming an intuitive eater isn't more mindfulness skills or gentle nutrition strategies - it's letting go of certain behaviors.

In this episode, I'm outlining the 5 key things that I had to quit doing that cleared the path for me to fully make peace with food and become an intuitive eater. Quitting each of these things felt uncomfortable in the moment, but it was exactly what I needed in order to break free from the grip that diet culture still had on me.

If you've ever felt stuck trying to figure out how to eat things like ice cream or your favorite potato chips without going overboard or still feeling guilty, or afraid to let go of your bathroom scale because it makes you feel "safe" to know what's happening with your weight, then this episode is going to show you what's possible when you choose to let go of these behaviors and deepen your trust with yourself and your body.

3 KEY TAKEAWAYS FROM THIS EPISODE:

🔑 Satisfaction > Calories. Peace with food only happened once I stopped treating my eating like a math equation.

🔑 Thinking of food as "good/bad" keeps you stuck. It gives the food "charm" and increases your cravings for it.

🔑 Ditching the scale creates freedom. When I stopped weighing myself, I gained the space to be able to listen to my body and experiment with food without constantly "checking the damage."

Today's Wellness Woo is arsenic in white rice.

Resources Mentioned

Grab your spot in the Decharming Halloween Candy Workshop HERE! https://nondietacademy.com/halloween

Read the full episode show notes here: https://katyharvey.net/podcast206

Resources for Your Intuitive Eating Journey

Intuitive eating education on the blog: https://katyharvey.net/blog/
Work with Katy: https://katyharvey.net/services
Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster https://nondietacademy.com/rollercoaster

Connect with Katy Harvey

Website: https://katyharvey.net

Instagram: https://www.instagram.com/katyharvey.rd/

Facebook: https://www.facebook.com/KatyHarveyRD

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven't already done so. Follow now!

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After years of dieting, many women find themselves stuck in a cycle of self-doubt, overthinking, and questioning every decision they make about food, movement, and their bodies. In this episode, I’m joined by trauma therapist turned author Emily Romero, creator of The Self-Trust Model™, to talk about what it really means to rebuild self-trust, especially after years of trying to “fix” your body.

We explore how trauma shows up in our relationships with food, what it means to listen to your parts without judgment, and how to start trusting your body even if it feels foreign or uncomfortable. Whether you’re just starting your intuitive eating journey or you’ve been working on body peace for a while, this conversation will help you come home to yourself with more compassion and clarity.

✨ Topics we cover: – Why dieting often disconnects us from self-trust – How trauma can impact your relationship with food and body image – What “parts work” is and how it helps with healing – Why it’s okay to still want weight loss, and how to hold space for that – Gentle, doable ways to reconnect with your intuition today

Resources Mentioned

Grab a copy of Emily’s book You Can Trust Yourself
Follow Emily Romero on Instagram
Emily Romero’s website

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

Join Katy’s weekly newsletter for intuitive eating tips!
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!

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If you’ve ever wondered what types of intuitive eating, health and body image conversations are happening behind-the-scenes inside my coaching programs, this episode is literally going to allow you to listen in!

What you’re about to hear is me putting 4 members of my Intuitive Eating Made Easy Facebook community in the “Hot Seat” and coaching them through their questions, as if they were my private client sitting right in front of me.

If you’ve been thinking about hiring me or joining us inside Non-Diet Academy, this is where you’re going to get a taste of what it’s like so that you can hear with your own ears the power of being in a group coaching program where you not only get the benefit of being coached yourself and being guided through your own struggles, but you also get to reap the benefits of others’ work too!

I honestly think you’re bonkers if you don’t want to get inside this program right now, because I know in my soul that it could 10x your progress and help you to have more peace and freedom with food, your body and your health than you can even imagine - before the holidays even hit this year!!

Episode Highlights

🔥 “K” asked, “How do I deal with strong urges to emotionally overeat?”

🔥 “E” gets coached through where candy fits in with intuitive eating (and health), and whether Diet Coke is really as dangerous as we’ve been told.

🔥 “P” was wondering, “How do I fully support my body and stay on track with intuitive eating when life gets busy or stressful?”

🔥 “A” is navigating how to set boundaries with her roommate who is on a diet, and what to do if she still hasn’t found ‘joyful movement’ even after trying for a couple of years.

Resources Mentioned:

Email or DM me to sneak into the current cohort of Non-Diet Academy that just started!
Join the Intuitive Eating Made Easy Facebook Group

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!

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If you’ve been on an intuitive eating journey, and you feel like it’s going at a snail’s pace, then this is the episode for you. We’re digging into 3 specific strategies you can use right away that will speed up the process for you, so that you don’t have to keep spinning your wheels and feeling frustrated.

This isn’t about turning intuitive eating into a “quick fix” or skipping over the important parts. It’s about moving the needle forward, without doing mediocre work - because you’re going to be focusing your energy on taking action on the things that actually work to move you forward.

If you desperately want freedom with food, peace with your body and to not go to bed every night feeling guilty about what you ate that day, then you are in the right place.

Pop in your ear buds, grab a pen and paper to take notes, and let’s do this!

Episode Highlights

🍽️ How sneaky, hidden and lingering parts of the diet mentality are slowing you down and holding you back from mastering intuitive eating.

🍽️ The 3 strategies that will speed up your intuitive eating journey (without sacrificing the important skills and lessons you need to learn along the way).

🍽️ A 4th BONUS strategy that you don’t want to miss…I saved the best for last!!

Today’s Wellness Woo is black seed oil.

Resources Mentioned

JOIN NON-DIET ACADEMY TODAY!

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!

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Do you feel like dieting is where you shine? Where you can follow the plan, feel in control, and you feel like you’re doing something positive for yourself?...But when you’re not dieting everything falls to pieces and suddenly you’re stuffing your face with cookies and feeling like crap?

Dieting offers a sense of structure, security, and the hope that if you just “stick with it” and “do it right” that you’ll have the body (and life) of your dreams.

My guest today is a client of mine who grew up in a home shaped by diet culture where her mother was always dieting, "bad" foods were hidden, and she was shamed for eating, and shamed for not eating (hello, Clean Your Plate Club). Meanwhile, there were shaming comments made about her body that set her up for a lifelong struggle with body image and yo-yo dieting.

Diana McNeill is a recently retired fitness instructor who had a wakeup call when her husband was diagnosed with stage 4 cancer, and she realized that she couldn’t keep wasting her precious time, energy and attention on dieting anymore.

That’s when she discovered intuitive eating, and has been on a journey towards making peace with food, healing her body image and navigating life without dieting any longer.

Listen to Diana share her story of healing, the specific steps she’s taken to “do the work” of intuitive eating, and how you can follow in her footsteps to make peace with food too.

Episode Highlights

“Life is too precious to spend at war with your body. Stop treating your body so poorly and remember your freedom begins when you stop letting your appearance define your worth.” – Diana McNeill

Resources Mentioned

Join Non-Diet Academy 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!

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Losing weight would make you happier, healthier and more confident, right? In this episode we’re going to look at what happens when weight loss doesn’t deliver on its promises.

I know that this might be hard to hear, but the grass truly isn’t always greener, and even if you don’t believe me (yet) I want you to listen to this episode and hear me out. I’m sharing some facts that might surprise you, and several real life stories and examples that will blow your mind and help you look at your weight differently.

This isn’t about giving up on yourself or weight loss. It’s about exploring the assumptions you’re making about it, and what it is that you’re really desiring that you’ve hoped weight loss would give you.

Episode Highlights

✔️ What actually happens after weight loss

✔️ Common myths that don’t pan out

✔️ The hidden cost of weight loss pursuits

✔️ Shifting the question about “How can I lose weight?”

Today’s Wellness Woo is the whole foods plant based diet.

Resources Mentioned:

Join the FREE 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!

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Let’s lay it all out on the table. What feels hard about letting go of dieting? What is holding you back from going all-in with intuitive eating? If we were sitting down on the couch, cozy under blankets with a cup of coffee or tea, what would you tell me about where you feel stuck, scared or uncertain right now?

In this episode, we’re digging into the costs of what you lose when you step away from dieting, and stop chasing weight loss. (Because the truth is, it ain’t all sunshine and rainbows.)

We’re also going to talk through how to navigate this “messy middle” where you know in your heart that dieting isn’t the answer, but you also don’t feel convinced about intuitive eating either.

Episode Highlights

#1 - The things you give up when you give up dieting. There are some very real costs to letting go of dieting…but some of them aren’t true.

#2 - 4 things you think you can’t have or do with intuitive eating, but you absolutely can.

#3 - How to navigate the messy middle where you know that dieting doesn't work, but you’re still not totally convinced that intuitive eating is working for you either.

Today’s Wellness Woo is Garson Therapy

Resources Mentioned

Grab your FREE spot inside the Navigating the Balancing Act Masterclass!
Join my Facebook group 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!

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I used to think that in order to be healthy I had to avoid things like carbs, and fat...and basically anything that tasted good. Even as a dietitian, I got sucked into thinking of food as good/bad, and I approached my eating with restriction being my strategy for health.

It wasn't until I flipped things around and started practicing "nutrition by addition" and embracing ALL foods as part of 1) listening to my body, and 2) overall balanced eating, that I saw how it's totally possible to get healthier while eating bagels, pasta, ice cream, and Oreos.

That's because the all-or-none mindset with food actually backfires. It either leads to restriction, deprivation, and a life of rigid rule following...or it leads to being off the rails bingeing on food.

In this episode, we’re going to cover 5 things we'd change immediately if you came to me and wanted to eat bagels while watching your labs improve, your digestion feel better, and your blood sugar stabilize.

When you do all of these things consistently, enjoying bagels and pasta while simultaneously watching your health improve doesn't just become possible...it becomes your reality.

If you're ready for this to happen, hit play and let’s go!

Episode Highlights

1️⃣ The #1 daily behavior I would tell you to STOP doing immediately. (Besides dieting…obviously we’re not doing that anymore around here, right?)

2️⃣ The first thing that you should do each morning that will improve your health and get both your metabolism and digestion working properly.

3️⃣ My mix-and-match strategy for pairing food together to allow you to eat the foods you enjoy, while balancing your blood sugar and honoring your health. (aka my “Have Your Cake and Eat It Too” method!)

Today’s Wellness Woo is Poppi.

Resources Mentioned

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!

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Find yourself doing well with your eating during the week, only to end up bingeing on the weekends? Here’s the fix.

Let’s face it, whether you’re on a diet, or you’ve been doing intuitive eating (or you’re somewhere in between), weekends are harder with food. There are social events, dinners out, cocktails, tailgates, bridal showers, your kids’ sporting events, and so many things that can throw you off your normal eating routine…and lead to a binge…on the weekends.

In this episode, I’m giving you real, simple, and doable ways to stop the weekend binges, so that your weekend eating can be enjoyable, balanced and easy.

These aren’t going to be time-consuming things like meal prepping or journaling a novel. Instead, they’re mental reframes, anchor points, and strategies that will keep you connected with your body (rather than off the rails with food).

I also talk about something that might sound counter-intuitive…why menu planning for your entire week at a time might just be the most powerful way to cut down on the weekend binges, allow yourself to eat all the foods you love (not just on the weekend but during the week as well), and to still include things like veggies, fiber and protein on the weekends so that your body is getting the consistent nourishment it needs.

(And trust me, you’re still going to be able to enjoy weekends full of dinners out with your girlfriends, cake at weddings, brunch, and your favorite adult beverages - without guilt, and without going overboard.)

Episode Highlights

🍽️ Why weekends are so triggering (and the variables you’re probably overlooking that are feeding into the cycle)

🍽️ Losing track of listening to your body - and how to stay connected with your hunger, fullness, and gentle nutrition ALL week (and weekend!) long

🍽️ What to do instead: Intuitive eating tools for weekends

Today’s Wellness Woo is Javvy Coffee

Resources Mentioned

Grab my free menu planning guide + templates 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!

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Let’s be real: the info online about health, wellness and nutrition can be confusing and overwhelming. What’s legit? What’s true? What does it mean for YOU and your body?

In today’s episode I’m walking you through the current trends that I’m seeing in the industry as a dietitian, the new diets on the horizon, hot topics in pop culture and healthcare, and what’s worth paying attention to right now for your health.

We’re going to cut through the noise, make sense of the science, and call out the BS nonsense that’s out there. Trust me, I’m not holding back!

Episode Highlights

-The most popular questions that I’ve been asked this year

-What dieting trends are gaining traction

-The commoditization of menopause

-Pop culture that’s influencing what we do

-My hot take on GLP-1s (that might ruffle some feathers)

-Michelle Obama’s new sports drink

-Ultra processed foods

-The Presidential Fitness test is baaaack (and why I’m concerned about this)

Today’s Wellness Woo is Get-Dreamy Overnight Whip.

Resources Mentioned

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!

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Around here, no food is off limits. ALL foods can fit (unless you’re straight up allergic to them, obviously). And just like nothing’s off limits with food - nothing’s off limits with your questions.

In this Ask Me Anything episode, I’m answering YOUR burning questions that members of my Intuitive Eating Made Easy Facebook group submitted, and grab the fire extinguisher because they’re comin’ in H-O-T-T.

Questions Answered:

❓ If I still want to lose weight, does that mean I’m not fully integrating intuitive eating into my life?

❓ Does anyone lose weight with intuitive eating?

❓ How do I navigate emotional eating and impulsive eating?

❓ How do mental health disorders impact intuitive eating?

❓ Help! I have night eating syndrome, depression, and am in perimenopause, and I’m still eating at night. What should I focus on next?

❓ How does perimenopause impact our ability to intuitively eat? And how does it impact weight and cravings?

❓ What’s the average length of time it takes to become an intuitive eater?

❓ How long should it take to “decharm” a food?

❓ Does too much sugar really cause withdrawals and spikes in blood sugar levels?

❓ How do I navigate anxiety/overwhelm and hunger at the same time while feeling good?

Today’s Wellness Woo is pink Himalayan salt

Resources Mentioned

Join my weekly email newsletter here for behind-the-scenes stories and resources!
Click here to grab your spot inside Intuitive Eating Exploration

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 on Social Media!

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!

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If you’re wondering how the heck my clients are eliminating overeating and judgmental thoughts, without going on another restrictive diet or giving up their 10pm ice cream…it’s because they’re rewiring all the sneaky ways diet culture still lives rent-free in their heads.

It’s about learning how to respond when the old patterns come roaring back.

It’s about WHAT TO DO when it’s 9pm and you’re standing in front of the pantry with zero hunger

AND…

It’s about rebuilding trust with your hunger cues, ditching the food guilt, and embracing a life where dessert isn’t a bad word.

Which is precisely what I did with my client, whose relationship with food + her body (and her LIFE) changed massively in just under a year…all because she stuck with it when things felt hard.

Together, we worked through 4 key areas where she got stuck along the way:

1️⃣🔑 Knowing when, what and how to eat (using intuitive eating) - especially with ADHD

2️⃣🔑 Blood sugar and A1c concerns, and what to do about the “charmed” foods that she still overate sometimes

3️⃣🔑 The body image spiral when she got her friend’s wedding invite

4️⃣🔑 A block against exercise…she wanted to want to do it, but felt so much resistance

And in this episode, I’m sharing the exact tools and strategies that I used with her at each of these junctures, so you can use these strategies and see how the work is actually done. (It’s a lot more complex than “just listen to your body.”)

You deserve to feel calm around food, at home in your body, and to trust yourself again - just like my client above. Hit play and let’s dig in!

When you’re done listening, let me know which strategy or tool you’re going to try!

EPISODE HIGHLIGHTS:

-4 Key areas that my client got stuck on her intuitive eating journey

-Tools, strategies and frameworks that I gave her to improve her health, without any food tracking or obsession

-The mindset shift with exercise that took it from feeling like a chore >> to self-care that she actually enjoys (most days…and what she tells herself when she doesn’t feel like working out)

Today’s Wellness Woo is ozone therapy.

RESOURCES MENTIONED:

Ready to stop messing around and to experience the peace and freedom that my client has discovered? Click here to join me inside Non-Diet Academy! (Plus get some special perks for joining right now!)
Sign up for my weekly newsletter to get simple tips, fresh insights, and a dose of encouragement to help you trust your body and find freedom with food.

-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!

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Curious what I say to my clients who want to do intuitive eating AND they still want to lose weight? (Spoiler: This is most of my clients when we first get started.)

I am embarrassed to say this, but earlier in my career, I used to tell people, “I don’t do weight loss” and would send them on their way. I wasn’t even willing to help them.

Now I meet my clients where they are at. I’m still not going to put them on a diet, but I absolutely will help them explore their relationship with food, their concerns about their weight, what they’re hoping weight loss will do from them, and what their body is needing.

In this episode, I’m taking you behind-the-scenes of what I say to clients when they bring this up, and what our work then looks like together.

Episode Highlights:

-The fantasy of weight loss, and the underlying reasons it feels so important to us

-What the science says about health and weight (and what the heck is “set point weight” anyway?)

-2 case studies from real life clients (and how they found their body’s set point weight AND made peace with it)

Today’s Wellness Woo is David Bars.

Resources Mentioned:

🗺️ Join us for Intuitive Eating Exploration, starting August 11!

Check out 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!

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Whenever someone asks me how they’re supposed to ditch dieting if they have high cholesterol, I love opening their eyes with the wide array of strategies that can help lower their numbers - without cutting out things like butter or eggs, and meticulously logging everything in MyFitnessPal.

In this episode, I’m taking you behind-the-scenes on how I discovered I have high cholesterol at 22 years old, and the multitude of things I’ve done to manage it (some strategies more effective than others). I share the things that help, the things that were too extreme, and what I’m currently experimenting with to support my cholesterol levels like supplements, certain foods, and a new type of movement I’ve added in recently.

This is partially a personal story, and partially a lesson in how to leverage gentle nutrition and lifestyle (rather than restriction and dieting) to directly address high cholesterol. I’m not holding back - I am also sharing the immediate thoughts and feelings that went through my head whenever I’d get my labs back, and how I think completely differently now.

If you’ve ever worried that intuitive eating might be bad for your health, or that you “have to” restrict your food because of your bloodwork, this episode is for you!

Episode Highlights

What I could have done…and why I didn’t
How I’m actually navigating my high cholesterol now (vs what I used to do)
The mindset work that has moved me from shame and fear >> to calm and empowered
What I want YOU to know about managing your health

Today’s Wellness Woo is wellness shots.

Resources Mentioned

Click here to take my free 2-minute quiz to Discover Your Unique Path to Food Freedom!
Register (for free) for the 3-day video series happening July 16-18

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!

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In this powerful episode, I’m joined by someone incredibly special, Taushia Henkel-Johnson. She’s a therapist, a graduate of Non-Diet Academy, a member of Non-Dieter’s Club, and someone who’s done the deep, vulnerable work of healing her relationship with food and body image.

Taushia brings a thoughtful, honest, and down-to-earth perspective to this work, not just as a clinician, but as someone who’s living it.

In our conversation, she shares her personal journey of recovering from disordered eating and navigating body shame and social anxiety, and she introduces us to SPOT theory - an incredibly helpful way of understanding how we internalize judgment and shame about our bodies.

We also explore practical tools you can use when you feel like people are watching what’s on your plate or worried that they’re judging your body. Whether you’re early in your healing journey or further down the path, this episode is filled with insight, empathy, and encouragement.

⚠️ Trigger warning: Taushia does speak about her eating disorder history, including some specific behaviors and numbers. If that’s not something your nervous system can hold today, feel free to skip or fast forward.

Episode Highlights

-How other people’s judgments about our bodies can feel threatening to our nervous system - and hence, why you might be so worried about this.

-Your desire to fit in, to feel comfortable in your body isn’t vain or shallow. It’s about connection and belonging, which are basic human needs.

-SPOT theory, the Spotlight Effect, and the 90-second rule as frameworks that you can use to help yourself through bad body image moments.

Resources Mentioned

Connect with Taushia Henkel-Johnson on Psychology Today
Join Non-Diet Academy: The Self-Study Edition NOW and discover peace with food and your body with my signature frameworks and strategies!

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!

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When Carrie Saunders discovered she had celiac disease, she finally had answers for years of feeling sick and disconnected from her body. But navigating a medical condition that requires eliminating foods, without falling back into a restrictive dieting mentality, wasn’t easy.

In this episode, Carrie shares her story of going from chronic undernourishment to postpartum weight gain, and the long journey toward finding balance, healing, and body trust. We talk about the messy middle: how to take care of your health while staying grounded in intuitive eating, and how to listen to your body (and your gut, literally and figuratively) when you’ve spent years tuning it out.

This conversation is a must-listen for anyone navigating a medical diagnosis that requires dietary changes (like celiac, diabetes, high blood pressure, food sensitivities, chronic illness, etc.) or healing after a lifetime of diet culture.

Dietary changes for health don’t have to equal deprivation. Carrie’s story is going to help you see how to honor your body’s needs without feeling like you’re missing out on the foods you love, or on life experiences that involve food.

Episode Highlights:

– What it’s like to discover celiac disease after years of confusing symptoms

– How Carrie learned to eat gluten-free without falling back into dieting

– The emotional side of weight changes and body image

– How to trust your body again after feeling betrayed by it

– Why restriction for medical reasons doesn’t have to mean deprivation

Resources Mentioned

Listen to The Gluten Free Engineer Podcast with Carrie Saunders
Join The Gluten Free Engineer Facebook Group with Carrie Saunders

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!

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Do you still feel obsessed or out of control with food, even though you’re not dieting anymore? This is SUPER frustrating, I know. In this episode, I’m breaking down why so many women still feel chaotic around food even after quitting dieting, and why intuitive eating can feel confusing, frustrating, or “like it’s not working.”

Before you throw in the towel and go back to your low carb diet or counting calories, listen to this episode. It might change everything for you.

We’ll talk about:

The sneaky ways diet culture lives on in your thoughts and food guilt
Why you might still feel addicted to food even when you're eating what you want
The difference between real permission to eat and performative permission
How to rebuild self-trust with food when you still feel like you can’t be trusted

If you’re stuck in the “I’m not dieting, but I’m still obsessing” stage, this episode will help you understand what’s really going on and how to move forward (rather than backwards into your old dieting habits that keep you stuck).

🎧 Want more help learning how to trust yourself around food? Check out my 7-day audio mini-course, Permission to Eat - it’s just $7 and you can join right here!

Episode Highlights

-You’re not on a diet, but you’re still thinking like a dieter

-Why the remnants of the diet mentality are making you still feel out of control with food and guilty about what you eat

-Performative permission vs Real permission

-What to do instead (aka the path to being able to eat cookies without doubt, guilt or compensation)

Today’s Wellness Woo is Heart and Soil Supplements

Resources Mentioned

Permission to Eat: A 7-Day Audio Mini-Course for $7
Episode 138: MACRONUTRIENT SERIES: Carbs (gasp!) How Many Does Your Body Actually Need Each Day?

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!

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So… you had a binge.

Now you’re wondering if you’ve totally screwed up intuitive eating and thinking, “Do I need to start over? Should I clean out the pantry? Maybe just be extra ‘good’ tomorrow?”

Before you go down that spiral…PAUSE, put your hands over your heart, and take a breath.

In this episode, I’m walking you through what to do after a binge without punishing yourself, and without turning it into a diet in disguise.

We’ll talk about:

Why this happened (even if you haven’t been dieting),
The sneaky ways diet mentality creeps back in, and
How to move forward with curiosity, compassion, and zero food rules.

This is not about bouncing back or getting back on track.

It’s about staying in a compassionate relationship with your body, even when it feels messy.

Episode Highlights

-Common binge triggers that aren’t always obvious

-What NOT to do after a binge

-What to do instead: A 3-part compassionate framework

Today’s Wellness Woo is Ozempatch.

Resources Mentioned

Grab the FREE Breaking the Binge Cycle Worksheet 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!

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After decades of being on and off diets, chasing a lower number on the scale, hiding in photos and feeling frustrated with food - today's guest (one of my incredible clients) is sharing her powerful story of finding peace with food and her body, and you’re getting the inside scoop on HOW she did it.

In this episode, you'll hear:

✔️ The emotional moment crying in her doctor’s office that led her to intuitive eating

✔️ What it was like to let go of food rules and fear of fullness

✔️ How her relationship with her body has radically shifted

✔️ Why she says this version of health feels more sustainable than anything she’s done before

✔️ The surprising ways food freedom is showing up in her everyday life (think: random Tuesdays, not just big milestones)

If you’ve ever felt like it’s “too late” for you to heal your relationship with food, or that you’re too far gone to trust your body…this conversation is for YOU.

Hit play and be prepared for some major ah-ha moments!

Resources Mentioned

Join Non-Diet Academy: The Self-Study Edition to get started NOW!
Discover your unique path to food freedom with my free 2-minute quiz
If you are an NDA alumni looking for more support, DM me for info on my alumni membership, Non-Dieter’s Club!

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!

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If you have ADHD, intuitive eating can feel confusing. Hunger cues might be delayed, meals forgotten, grocery shopping haphazard, and impulsive eating can feel out of control. In this episode we’ll dig into the nitty gritty of how ADHD affects appetite signals, impulse control around food, and interoception (your ability to sense internal body cues).

And don’t worry, we’re also going to cover how stimulant medications impact eating patterns, why a consistent eating schedule is key for ADHD brains, and the overlap between ADHD and binge eating disorder.

In this episode I’m also giving you my best and most practical, tried-and-true strategies to help you work with your brain, not against it, while building trust with your body!

Whether you’re newly diagnosed or have lived with ADHD for years, this episode will help you approach intuitive eating with more clarity, compassion, and confidence.

Episode Highlights

-Challenges with intuitive eating and ADHD (the struggle is real!)

-Strategies that will help you connect with your hunger and fullness if you have ADHD

-How to navigate intuitive eating when you’re on an ADHD medication that suppresses your appetite

-Simple hacks that will help you with easy, balanced meals and grocery shopping - that don’t require a ton of executive functioning!

Today’s Wellness Woo is bovine colostrum.

Resources Mentioned

Join the free community inside the Intuitive Eating Made Easy Facebook group

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!

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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!

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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!

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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!

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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!

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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!

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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!

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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!

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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!

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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!

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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

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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!

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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!

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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!

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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!

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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!

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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!

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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!

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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!

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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!

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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!

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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!

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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!

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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!

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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!

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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!

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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!

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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!

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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!

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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!

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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!

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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

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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!

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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!

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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!

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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!

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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!

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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!

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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!

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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!

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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

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
Actionable Strategies to Start Feeling Better in Your Body RIGHT NOW: Even if part of you still desperately wants to lose weight
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!

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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

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).
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.
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!

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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

What we have been taught “looks good” is based on diet culture’s narrow definition of health, beauty and attractiveness.
The problem(s) with attaching your confidence to weight loss: It hinges upon doing something nearly impossible.
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!

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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

A roadmap to making peace with food: My 5 phases to becoming a non-dieter (and what a “non-dieter” actually is)
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
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!

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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!

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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!

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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!

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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

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.
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).
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.

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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

Satisfaction as the “hub” of intuitive eating: Why you should focus on this if you’re feeling lost or stuck
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
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!

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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

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
Intuitive eating vs impulsive eating: Eating “whatever you want, whenever you want” isn’t going to get you where you want to be.
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!

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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

What even are carbs?
What happens when you don’t eat enough carbs
What happens when you eat too many carbs
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.

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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.

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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

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!
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.
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.

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If you’ve been approaching intuitive eating as “just let yourself eat,” there’s a good chance this isn’t working very well for you. The sentiment behind “just let yourself eat” is beautiful, but the reality is that you’re probably all over the place with food.

Dieting teaches us to trick or ignore our hunger signals. How many times have you been told, “Drink a glass of water before you eat.” Or, “If you’re really hungry you’d eat an apple.” The underlying message is that you can’t trust your body. So to reject this message and to listen to your body can be trickier than “just letting yourself eat.”

Key Takeaways In This Episode:

“Just letting yourself eat” often turns into IMPULSIVE eating, not INTUITIVE eating. There’s a big difference.
Creating some semi-structure with your eating schedule will actually help you become more dialed into your hunger and fullness signals.
Learn my simple 5-step framework for how to reconnect with your hunger and fullness so you know exactly what to do in the moment to listen to your body (rather than winging it with food).

Whether you’re a newbie to the intuitive eating world (welcome!), or if you’ve been doing it for a while, you’re going to get value out of the strategies in this episode to help you know what to do before you eat, while you’re eating and after you eat - so that you can become a seasoned pro at listening to your body with food.

Today’s Wellness Woo is The Holy Mess

Resources Mentioned

Grab the Free Guide: 5 Simple Steps to Reconnecting With Your Hunger & Fullness

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

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In this episode we’re going to talk about ways to legitimately improve your health without dieting (and without chasing the number on the scale). We’ll explore 3 science-backed habits that will support you living a healthy lifestyle while also moving forward in your intuitive eating journey. Whether you’re looking to have more energy, improve your nutrition, or improve your bloodwork at your next doctor’s visit, this episode is packed with strategies that you don’t want to miss.

Key Takeaways:

Health isn’t determined by the number on the scale. You’re not going to improve your health or create healthy habits that last via dieting.
You absolutely CAN improve your health without dieting, and while eating intuitively.
The 3 habits you can implement starting today, no nonsense and no diet-y shenanigans, just things that work.

Today's Wellness Woo is the DUTCH test for hormones.

Resources Mentioned

Non-Diet Academy: My signature program helping you find peace and freedom with food, while also honoring your health.
DM me on Facebook or Instagram to chat and see if NDA is right for you!

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.

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You know that moment where you’re eating and you notice that you feel full, but the food is so delicious that you want to keep eating? (Yep, me too!) In today’s episode I’m going to be sharing my 4-part framework for what to do in those instances, so that you can confidently choose whether to stop or keep eating - without guilt either way.

When it comes to intuitive eating, honoring your fullness is an important part of it. AND it’s also essential that you are giving yourself unconditional permission to eat (and keep eating) when you choose to do so, even if that means you’re going to be overly full.

There’s no right/wrong answer in these instances. I’m going to break down the 4 steps for you to take that will help you decide whether or not you want to keep eating, and what to do next after you’re done.

We’re also going to talk about a couple of key mindset shifts that are going to make it easy peasy for you to stop eating at comfortable fullness, so you don’t keep having this internal battle over whether to keep eating vs stop when you’re full.

Today’s Wellness Woo is Lumen.

Resources mentioned in this episode:

Grab My Free (Updated + Revamped!) Guide >> 5 Steps to Reconnecting With Your Hunger and Fullness

For full show notes, visit: katyharvey.net/podcast133

Connect with me on Instagram!

Join my free FB group Intuitive Eating Made Easy

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So you’ve ditched dieting, and you started doing intuitive eating, and you find yourself eating random foods at random times of the day. You're not necessarily out of control with food, but you’re definitely all over the place.

You wonder if you’re going to subsist on Doritos and ice cream for the rest of your life - and how can this possibly be “intuitive” (or healthy)?

In these moments it’s easy to feel like, “Intuitive eating might work for other people, but it clearly doesn’t work for me.” Your trust in yourself, your body, and in intuitive eating begins to dwindle.

Here’s what I want you to know: The social media version of intuitive eating and “food freedom” looks very different from the reality of what the process of healing your relationship with food truly looks like.

It’s not all burgers, donuts and lattes. (Yes, those foods are obviously fine - but it’s not the fully picture of intuitive eating.)

In this episode, I’m spilling the tea on some of the stuff that’s not talked openly about online when it comes to intuitive eating…the unsexy stuff that people don’t want to hear.

I’m going to tell you the truth, AND I’m going to show you how to keep moving forward.

Hit play and let’s dig in!

Today’s Wellness Woo is demonizing breakfast cereal.

Resources mentioned in this episode:

If you’re looking for more support on your intuitive eating journey, email me at katy@katyharvey.net or DM me on Instagram.

For full show notes, visit: katyharvey.net/podcast132

Connect with me on Instagram!

Join my free FB group Intuitive Eating Made Easy

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There’s absolutely nothing that I want more than to see you find the peace and freedom with food (and your body) that you deserve.

That’s exactly why I am digging into your burning questions in this episode, and wowser, the questions you asked were powerful!

In this episode, we’ll be digging into:

-How to eat mindfully when sharing meals with toddlers (challenge accepted, Lol!)

-Strategies for managing food sensitivities and chronic health conditions without dieting

-Gentle nutrition when majorly stressed out

-Packing satisfying lunches for work when you’re not sure what you’ll be hungry for

-”Can I really do intuitive eating? Is it actually possible when I’ve been dieting since I was 9 years old?”

-What to do if you weighed yourself and now you’re triggered

As you can see, things are getting REAL around here, and I’m spilling the tea on all my best strategies to help with these scenarios. Hit play and let’s go!

Today’s Wellness Woo is Plexus

Resources mentioned in this episode:

Join the Stepping Off The Dieting Rollercoaster Mini-Course

For full show notes, visit: katyharvey.net/podcast131

Connect with me on Instagram!

Join my free FB group Intuitive Eating Made Easy

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Summer is comin’ and you know what that means…Shorts, tank tops, swimsuits, backyard BBQ’s, wedding receptions, vacations, and SO MANY challenging situations when it comes to food and body image.

Don’t worry though, because I’ve got you covered. In this episode, we’ll be digging into 3 hot tips that are going to help you embrace intuitive eating this summer, without getting sucked into the pressures of diet culture around having a “beach body” or “summer body.”

Whether you’re looking to enjoy a hot dog at the ballpark, to wear shorts for the first time in 5 years, or if you want to get in the pool rather than sitting covered up on the side pretending you don’t like swimming - this episode is for you!

Grab an ice cold beverage, put on some sunscreen, and let’s dig in!

Today’s Wellness Woo is carb cycling.

Resources mentioned in this episode:

Join my Stepping Off the Dieting Rollercoaster mini-course!

For full show notes, visit: katyharvey.net/podcast130

Connect with me on Instagram!

Join my free FB group Intuitive Eating Made Easy

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Today I’m going to be sharing the things you’re doing that are actually INCREASING the chances that you’re going to binge and gain weight. These are 2 of the most common fears among my clients and the listeners of this podcast, so we’re going to dive into the things that you can intentionally stop doing to keep you out of the binge and weight gain cycle.

This episode is a must listen because you’ll learn exactly what you’re doing that’s backfiring and causing the very things you’re afraid of.

And don’t worry, I’ll also share with you tangible steps for what you can do instead to allow you to find peace and neutrality with food - without it becoming a free-for-all of endless eating and weight gain.

After today, you’ll have clarity on what to do, what to stop doing, and how to take back your power from diet culture and the misguided things we’re told to do in the name of health and weight loss.

Share this episode with the people in your life who are ready to get off the dieting rollercoaster with you, and let’s take a stand against the diet culture nonsense together!

Today’s Wellness Woo is dudes posting videos on social media of themselves in the grocery store yelling about how “toxic” the food is.

Resources mentioned in this episode:

Join the Stepping Off The Dieting Rollercoaster Mini-Course

For full show notes, visit: katyharvey.net/podcast129

Connect with me on Instagram!

Join my free FB group Intuitive Eating Made Easy

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Does figuring out what meals to make ever feel like a drag? I get it, and I often feel that way too. Which is EXACTLY why I created a streamlined process to plan my family’s dinners each week, along with our breakfasts, lunches and snack options too!

The best part? It takes me less than 30 minutes. (Woah!)

In this episode, I’m bringing you along for the ride as I plan my family’s meals for the upcoming week. Keep in mind that we’re all intuitive eaters at my house, and this process not only allows for lots of wiggle room with intuitive eating - it also HELPS us eat intuitively because we have plenty of satisfying food options available at home.

Grab a pen and paper so you can follow along and plan your menus too! Let’s knock it out, grab some groceries, and get back out there to live life!

Today’s Wellness Woo is Stop Sugar Crave Spray

Resources mentioned in this episode:

Grab my free menu planning guide + templates here!

Click here to join the Intuitive Eating & Body Kindness UnChallenge

For full show notes, visit: katyharvey.net/podcast128

Connect with me on Instagram!

Join my free FB group Intuitive Eating Made Easy

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Today I’ve got not one, but TWO special guests and we’re going to be talking about what your attachment style has to do with your eating. I think you’re going to find this to be really fascinating and it’s going ot help you think differently about how you relate to food, how you relate to others, and how you relate to yourself. We also talk about how social media impacts our attachment patterns, and for those of you who are parents or who have little people in your life - how to help your kids grow up with a positive relationship to food and their bodies.

Resources mentioned in this episode:

Join the Intuitive Eating & Body Kindness UnChallenge happening May 13-17 (use code UNCHALLENGE20 at checkout through April 30 and save $20 on registration!)

For full show notes, visit: katyharvey.net/podcast127

Connect with me on Instagram!

Join my free FB group Intuitive Eating Made Easy

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In this episode I am going to share exactly what I’d say to a client if they aren’t making progress. There's so much to unpack here because making peace with food is HARD, no doubt about it, and if you are feeling stuck, it’s easy to get discouraged and want to give up. But I’m not going to let that happen for you.

I will be sharing the 4 things that I would say to a client if they’re not making progress - that you can apply to your own journey. Let’s pull back the curtain into the real and authentic conversations that I have with clients.

Today’s Wellness Woo is GOLO

Resources mentioned in this episode:

Let’s work together! You can join Stepping Off the Dieting Rollercoaster OR the Intuitive Eating & Body Kindness UnChallenge when you DM me for the link to get access!

For full show notes, visit: katyharvey.net/podcast126

Connect with me on Instagram!

Join my free FB group Intuitive Eating Made Easy

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In today’s episode, you’re going to learn 4 pieces of advice that will help you navigate your next trip or vacation when it comes to eating before, during and after traveling. We are also going to talk about how to deal with body image, your fear of being in photos, and those nagging thoughts about “needing” to lose weight before a vacation.

I’m going to share the lessons that I recently learned on my family spring break trip, and I’ve translated it into tips and strategies that you can apply for your next vacation.

These are 4 lessons that are going to help you:

Let go of feeling the pressure or desire to diet leading up to a trip. You don’t have to shrink your body in order to deserve a vacation.
Have strategies with food before, during and after you travel to make it easier on your digestive system, your wallet and your stress levels.
Enjoy food as part of traveling, without it becoming a nonstop party with food that leaves you feeling bloated, miserable and out of control.
Embrace the photos taken on vacation as images capturing memories of you out there living your life fully (rather than a reason for you to zoom in on pictures with you in them and pick yourself apart).

If you have been procrastinating on booking a trip, are too ashamed to be seen in a swimsuit, or you just need a reminder that you deserve to live life fully, then this is the episode for you.

And if you know someone who has a hard time with food and body image when they travel, send them this episode and let me give them the support and guidance they need.

Today’s Wellness Woo is ab workouts to allegedly cinch your waist and flatten your belly.

Resources mentioned in this episode:

Take my free 2-minute quiz to discover your path to food freedom

For full show notes, visit: katyharvey.net/podcast125

Connect with me on Instagram!

Join my free FB group Intuitive Eating Made Easy

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If you have said peace out to dieting, but you’re still stressed and anxious about your weight, then you’re in the right place. In this episode, I’m covering what to do if you are worried about gaining weight, and you’re worried about your health…because we both know that dieting isn’t the answer.

We’ll also be talking about the reasons you might be stuck in what I call “No Man’s Land” where you’re not really dieting, but you’re not fully eating intuitively either.

Plus I’m breaking down 2 case studies that I’ve never shared before about clients who were able to tackle their fears around weight and how they got to a place of peace with their bodies while ditching diets for good.

If you’re sick of dieting but not fully on board with intuitive eating (yet!) - this is the episode for you! Pop in your earbuds and let’s go!

Today’s Wellness Woo is Isagenix.

Resources mentioned in this episode:

For full show notes, visit: katyharvey.net/podcast124

Connect with me on Instagram!

Join my free FB group Intuitive Eating Made Easy

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You know you need protein, but how much? And does it live up to the hype, or is the current protein trend just another diet culture obsession?

I’m breaking it all down for you in this episode. You’ll hear:

How diet culture has co-opted protein as the current weight loss trend
What protein is, why your body needs it, and how it’s digested (so you can use this knowledge to apply gentle nutrition to your eating)
How to tell how much protein your body needs
Ways to get in enough protein without tracking or measuring
How to approach protein within your intuitive eating journey

I’ll also be addressing the “protein leverage theory” and how you can be intentional about protein, without being obsessive or diet-y about it.

Today’s Wellness Woo is skincare routines.

Resources mentioned in this episode:

Grab My FREE Hunger & Fullness Guide

For full show notes, visit: katyharvey.net/podcast123

Connect with me on Instagram!

Join my free FB group Intuitive Eating Made Easy

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Today on the show I am joined by Serena Marie, a fellow non-diet dietitian, AND she’s also a sports dietitian, so she has this really cool perspective on how we can combine the world of exercise with food freedom and intuitive eating and it’s SO REFRESHING!

You’re going to hear us talk about how common it is for people who are active to under fuel their bodies, and how this ends up backfiring.

Serena’s focus in her work is primarily around running, so you’ll hear us referencing running a lot throughout this discussion, but even if you’re not a runner or you aren’t currently exercising on a routine basis, this episode is still for you because you’re going to learn how to think about viewing your body as your teammate as Serena calls it. We talk about how to think about eating as self-care, and how we can use gentle nutrition (whether it be sports nutrition, or gentle nutrition for specific health conditions, or just general gentle nutrition strategies) to proactively and compassionately care for our bodies.

Resources mentioned in this episode:

Connect With Serena Marie on IG

Listen to the Dear Runner Bod Podcast

Check Out Serena’s Collect Your Bling Mini Pod Freebie

Join Serena’s Eat like an Athlete Bootcamp & Membership Community

For full show notes, visit: katyharvey.net/podcast122

Connect with Katy on IG!

Join Katy’s Free FB Group Intuitive Eating Made Easy

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In this action-packed episode I’m breaking down the quick and easy 5-minute morning journaling exercise that you can do that is going to help you feel more accepting of your body and improve your sense of “enoughness.”

We’ve been taught in SO MANY ways that our worth is dependent on the size and appearance of our bodies. How many times have you started your day feeling like crap about yourself because you got on the scale and didn’t like the number you saw, or you put on some pants and they were tighter than last time you wore them?

In this episode you’re going to learn how to rewire the thoughts in your brain by taking ACTION each day geared towards intentional body kindness. I’m not talking about fluff. I’m talking about meaningful and simple things you can do to start relating differently to your body - and trust me, it’s going to be a game-changer for you.

Go ahead and pop in your ear buds, push play and let’s dig in!

Today’s Wellness Woo is Reliv supplements.

Resources mentioned in this episode:

Click Here for the Journal Guide & Worksheet

Watch the “50 People, 1 Questions Video”

For full show notes, visit: katyharvey.net/podcast121

Connect with me on Instagram!

Join my free FB group Intuitive Eating Made Easy

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This episode is a BONUS Part 2 for my previous episode about ozempic, semaglutide and whether these GLP-1 drugs can coexist with intuitive eating. And boy, oh boy was that a juicy episode.

A lot of people were shocked by what I had to say. The discussion that happened inside my Facebook group following this episode was on fire, and so many great points were brought up, and in this episode I want to dig into some of those comments and keep this convo going.

I’m also going to be busting some myths, and talking through how to see past the diet culture B.S. that’s wrapped up in all of this.

Make sure you also listen to Part 1, Episode 120: Can Ozempic and Other Semaglutide Medications Ever Align With Intuitive Eating?

After you listen to this episode, DM me on IG or FB with your thoughts! This topic is so complex and nuanced, and we need to keep talking about it.

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You’ve probably heard all the hype about semaglutide medications like Ozempic, Wegovy, Mounjaro and Zepbound. They’re all the rage right now for weight loss, and diet culture has certainly jumped on the bandwagon.

But if we set diet culture aside, can these medications be useful for someone who is trying to eat intuitively? Is it even possible to do intuitive eating if you’re taking a medication that messes with your appetite signals?

My answer might surprise you...it’s YES.

In this episode, I’m going to break down why semaglutide is different from diet pills of the past (Fen Phen, I’m lookin’ at you), and the circumstances where these medications can actually help someone to eat more intuitively, make peace with food, and to genuinely honor their health.

This is one of my juiciest episodes to date, and I’m not holding back.

Pop in your earbuds and push play! Let’s do this!

Today’s Wellness Woo is essential oils.

Resources mentioned in this episode:

Grab My Free Body Image Guide

For full show notes, visit: katyharvey.net/podcast120

Connect with me on Instagram!

Join my free FB group Intuitive Eating Made Easy

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Did you know that the frustration you feel about your eating and your weight is probably related to GRIEF?

You might be scratching your head, but after you listen to this episode you’re going to be nodding your head in total agreement.

There’s a lot to grieve when it comes to letting go of dieting - the time you lost to futile efforts that didn’t result in lasting weight loss, the money you spent on diets and shakes that didn’t make you permanently skinny, the social situations you skipped or didn’t enjoy because you were so stressed about the food. How about grieving the sheer fact that dieting has basically been one big scam? And that you’ve been misled and lied to all these years.

In this episode, I sat down with Erin Kinzel, a grief expert, who shares how she realized on her own intuitive eating journey that grief was an essential component. She shares how grief fits into the process, and steps for allowing yourself to grieve.

When you listen, you’ll also learn how to take back your power. You’ll learn how allowing yourself to grieve and feel anger and sadness are actually “superpowers” that allow you to move forward in ways that are so much more productive and freeing.

Hit play to hear all of this, and get ready to take notes because this is an incredibly powerful episode.

Today’s Wellness Woo is The Dirty Dozen.

Resources mentioned in this episode:

Check out Erin Kinzel’s video course on grief and intuitive eating (Get ½ off through March 2024)

Follow Erin Kinzel on Instagram

Podcast: Personal Growth Sucks wherever you listen to podcasts

For full show notes, visit: katyharvey.net/podcast119

Connect with me on Instagram!

Join my free FB group Intuitive Eating Made Easy

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When you first heard the term “intuitive eating,” what came to mind? Maybe you thought just eating when you’re hungry and stopping when you’re full. Or perhaps you assumed it meant you should simply eat whatever you want, whenever you want.

These are two common misconceptions of what intuitive eating actually is, and one of them is leading to a major mistake that I see over and over again in people who are trying to ditch dieting and eat intuitively.

In this episode, you’ll learn what this mistake is, whether or not you’ve been making it, and how to easily fix iit.

I’ll also be sharing with you a simple framework from inside my program, Non-Diet Academy, that is going to help you to get dialed into the appetite signals from your body and will help you to eat what your body truly needs.

Today’s Wellness Woo is seed cycling.

Resources mentioned in this episode:

Check Out Non-Diet Academy Here

For full show notes, visit: katyharvey.net/podcast118

Connect with me on Instagram!

Join my free FB group Intuitive Eating Made Easy

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QUESTION: Are you worried that intuitive eating won’t work for you? Do you fear that you’re doomed to a life of struggling with food and your weight? It doesn’t have to be that way, I promise.

In this episode I’m sharing stories of other people who had these fears and how they worked through them, the steps they took to make peace with food (without ending up in a free-for-all with their eating), and what it was like for them after they had done this work.

You’re going to not only feel more hopeful and inspired, but you’re going to learn HOW other people have embraced intuitive eating, even when they were still desiring weight loss.

Stop what you’re doing, and get ready to listen to this episode. I cannot wait for you to hear the stories and strategies inside.

Today’s Wellness Woo is electrolyte powders and drinks.

Resources mentioned in this episode:

Check Out Non-Diet Academy

For full show notes, visit: katyharvey.net/podcast117

Connect with me on Instagram!

Join my free FB group Intuitive Eating Made Easy

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So you understand the basics of intuitive eating…now what? What happens next? That’s the question I’m answering in this episode.

Once you understand how the 10 principles of intuitive eating work, you’re not done with healing your relationship with food. In fact, I’d argue that you’re only just beginning. You can think of the 10 principles as the basics, and my hunch is that you want to go beyond the basis.

If you’re ready to FULLY have peace with food, for eating to feel easy, and to trust that you are taking care of your health, then listen as I walk you through the 4 areas that you’re going to want to focus on next.

These 4 areas are going to help you go deeper and cultivate long-term healing in your relationship with food and your body. No more quick fixes around here. We’re in it for true and lasting peace and freedom with food. Sound good? Hit play and let’s do this!

Today’s Wellness Woo is intermittent fasting.

Resources mentioned in this episode:

Grab your free spot at The Eating Made Easy Masterclass

For full show notes, visit: katyharvey.net/podcast116

Connect with me on Instagram!

Join my free FB group Intuitive Eating Made Easy

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If you’re confused by where nutrition fits in with intuitive eating, you’re not alone. In this episode I’m spelling out what “gentle nutrition” is and how it’s different from what we’re taught “healthy eating” looks like via diet culture.

I’ll be giving you practical strategies you can implement right away to honor your health with nutrition, as well as some key mindset shifts to help you look at food and nutrition different than you have before.

Here’s an overview of what you’ll hear in this episode:

What is “gentle nutrition” and why do we use this instead of dieting to manage health?
How to know what types of gentle nutrition you’re ready for, and what’s going to actually improve your health (vs what’s unnecessary and not worth worrying about)
Actionable steps you can take using specific gently nutrition strategies

Today’s Wellness Woo is inflammation

Resources mentioned in this episode:

Check out Non-Diet Academy and Join My Next Cohort

Connect with me on Instagram!

Join my free FB group Intuitive Eating Made Easy

For full show notes, visit: katyharvey.net/podcast115

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There’s something we need to shift if we want to be more confident. (And, no, it’s not our macros or our workout routine).

We must look at confidence differently. We must stop equating confidence with a “look,” or with a number on the scale. Instead, we can approach confidence with gentleness, compassion and embracing our true selves.

Does that mean we can’t or shouldn’t strive for goals or changes in our lives? Of course not.

But it does mean that we might be better off approaching our goals differently.

In this episode, my guest Desiree Petrich is going to share her expertise as a confidence coach. She will blow your mind as you hear her talk about how to think radically differently about goal setting, striving to be the best version of yourself, and what your self-talk sounds like.

Today’s Wellness Woo is the Galveston Diet

Resources Mentioned in Episode:

Grab My Free Body Kindness Guide & Journal Pages

Download Desiree’s Foundations of Self Framework

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What scares you the most about letting go of dieting? What are you afraid will happen if you aren’t trying to “be good” or “eat healthy?” When we can notice our fears and name them, it allows us to get curious about them and to work through them - rather than letting our fears control us and keep us stuck.

I would be willing to bet money on the fact that your fears about healing your relationship with food fall into these 2 categories: 1) Gaining weight, 2) Becoming unhealthy. (“OMG, is she in my head?”)

In this episode you’re going to learn how to embrace and overcome these fears, and how to create a healthy and positive relationship with food and your body instead.

You see, healing your relationship with food will give you the freedom to LIVE LIFE MORE FULLY because you won’t be constantly stuck in your head thinking about how many calories you ate or whether or not you’ve gained weight.

All of this is possible - and it’s going to require you working through your fears. Don’t worry, I’ve got you. Go ahead and hit play, and let’s dive in!

Today’s Wellness Woo is seed oils.

For full show notes, click here.

Resources mentioned in this episode:

Click here for me free body image journal prompts

Click here for more info about Non-Diet Academy

Connect with me on Instagram!

Join my free FB group Intuitive Eating Made Easy

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Do you ever feel like you’re confused or stuck with how to let go of dieting and listen to your body instead? You’re not alone! In fact, there are several roadblocks that make it harder to connect with your hunger signals - and today I’m going to break them down for you.

These are things that I’ve seen over and over again as a dietitian and a coach, and I know that if you can overcome these roadblocks you are going to start to see noticeable shifts in your relationship with food. You’re going to start feeling like it’s easier to trust your body’s appetite signals without second guessing them. You’re going to find yourself thinking not just about what you want to eat because it would taste good - but you’re also going to be able to recognize what would FEEL good to your body in that moment because you’re no longer judging the food or battling old remnants of dieting rules floating around in your mind.

Get ready to take notes, because this episode is jam-packed with practical tips and things you’re going to want to reflect on.

Today’s Wellness Woo is ultraprocessed food.

Resources mentioned in this episode:

Grab a free copy of my guide for reconnecting with your hunger

For full episode show notes, click here.

Let’s get to know each other:

Connect with me on Instagram!

Join my free FB group Intuitive Eating Made Easy

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Want to hear me spill the tea on how I navigate intuitive eating myself? In this episode, I’m pulling back the curtain to share what it’s like to juggle intuitive eating personally AND for my kids and family as a working mom.

I’ll also be sharing some challenges that happened in 2023 that forced me to approach intuitive eating differently than I have before, and that pushed me way out of my comfort zone for how I relate to my body.

I don’t often record personal episodes, so I wanted to share where I’m at on the journey of “walking the walk” with the things I believe and teach here on this podcast.

Get cozy and hit play to listen to this raw and vulnerable episode. I hope that you’ll enjoy hearing more of a behind-the-scenes look into my life, and that you’ll be able to take some of the lessons I’ve learned and apply them in your own life.

Today’s Wellness Woo is 75 Hard.

Resources Mentioned in Episode:

Grab My Free Meal Planning Guide & Templates

Let’s connect on Instagram!

Join my FB Group Intuitive Eating Made Easy

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Want to dig into intuitive eating, but not sure where to start? Or perhaps you have been trying it for a while and now you’re ready to get serious about doing it the right way with the tools and strategies that I use with my clients?

This episode is perfect for you!

We’re going to be digging into the top 3 tools that are ESSENTIAL when you’re trying to kickstart (or recharge) your intuitive eating process.

You’re going to hear:

Why these 3 tools in particular are game-changers that will help you find freedom with food faster and without getting lost and confused along the way.
How you can start applying these tools right away so that you can move forward with clarity and confidence that you are on the right track with intuitive eating.
The importance of identifying and rewriting the faulty stories in your mind that are holding you back from making peace with food and your body.

I have a hunch you’re going to love this action-oriented episode. Let’s dive in!

Today’s Wellness Woo is: The saying “New Year, New You”

Resources Mentioned in Episode:

Click here to join Intuitive Eating Exploration

Message me on IG for more info about my next Non-Diet Academy cohort!

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The New Year is upon us and you know what that means….New Year’s resolutions, along with the constant pressure to “eat healthy” and start a wellness or fitness routine.

There’s certainly nothing wrong with wanting to improve your health or take care of your body. But the way that our culture tells us to do that in the New Year is a recipe for disaster, and rarely results in long-term behavior change or improvements in our health.

In this episode I’m going to share some strategies for preventing yourself from getting sucked into diet and wellness culture in the New Year, along with a more productive way to set goals that will actually improve your health and wellbeing. I’m also going to share some fun alternatives to New Year’s resolutions that just might inspire you to take on 2024 with some new energy around your relationship with food.

Sound good? Hit play and let’s dive in!

Today’s Wellness Woo is Whole30.

Resources Mentioned in Episode:

Join Intuitive Eating Exploration (my 5-week program where we will go through the Intuitive Eating Workbook together)

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The holidays are such a busy time, and fitting in exercise might seem next to impossible. That’s why in this episode we’re going to look at some fun and creative ways to approach exercise during the hustle and bustle of the holiday season (so that it doesn’t feel like just another chore on your endless to-do list).

I’ll also be sharing one of the most powerful mindset shifts you can make when it comes to your relationship with exercise - and it’s going to help you think SO differently about the endless ways that you can move your body and actually enjoy the way it makes you feel.

Go ahead and pop in your ear buds, hit play, and let’s dive in!

Resources Mentioned:

Download my FREE holiday intuitive eating guide

Join my 5-week program starting in January called Intuitive Eating Exploration

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In this episode I’m going to give you some tips, strategies and tools specifically for dealing with body image during the holiday season. Because let’s face it, being around people you haven’t seen in a while can be really challenging.

It’s hard to feel comfortable in your own skin when you’re worried about what other people are thinking about you, especially if your body has changed this past year.

So pull up a seat and let’s dish about how to proactively manage your inner critic, neutralize the fears around weight gain, and cultivate a holiday season where you can actually enjoy the food and festivities without guilt and worry.

Today’s Wellness Woo is holiday weight gain statistics

Resources Mentioned in Episode:

Grab my free holiday intuitive eating guide

Download my free body kindness guide

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Have you ever been in a situation where someone comments on what you’re eating? Or perhaps they make a comment about your body or your weight? These comments can be so frustrating and triggering, and it’s hard to know how to respond.

The holidays are a prime time for these types of food and weight comments to happen because we’re around a lot of people, and our society is obsessed with theses topics.

In this episode I’m going to teach you the 3 levels of boundaries that you can use to navigate these discussions, as well as some scripts you can use if dieting or weight comes up. No more putting up with “concern trolling” or unsolicited feedback on what you’re eating. You deserve to enjoy your food during the holidays without someone making judgmental comments.

Pour yourself a cup of hot cocoa or peppermint tea and hit play!

Today’s Wellness Woo is energy drinks.

Resources Mentioned in Episode:

Grab My FREE Holiday Intuitive Eating Guide

Subscribe to this podcast to automatically get new episodes every week!

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In this episode we delve into the intricate and often tangled relationship between eating healthy and the potential pitfalls that can lead to disordered eating. With the best intentions, many of us embark on a journey to better our health through dietary changes, only to find ourselves trapped in a web of restrictive habits and emotional turmoil around food.

Join me for this conversation with fellow dietitian, Marie-Pier Pitre D'Iorio, owner of The Balanced Practice who shares how “healthy eating” can be a slippery slope into disordered eating. She also shares insights into how society’s emphasis on wellness and an idealized image of health can inadvertently lead to unhealthy obsessions and harmful behaviors.

Marie-Pier also shares some practical and tangible tools that you can use when you are feeling guilty about eating certain foods, as well as when you are struggling with body image or seeing yourself in photos, especially during the holidays.

Today’s Wellness Woo is Turkey Trots and Thanksgiving workouts

Connect with Marie-Pier D’lorio on Instagram

Check out Marie-Pier’s podcast The Balanced Dietitian Podcast

Resources mentioned in episode:

Grab my FREE Holiday Intuitive Eating Guide

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Do you ever feel like you have to earn your food through exercise? Or burn off the calories you eat by working out? You’re not alone, and this mindset can be especially stressful during the holidays.

In this episode, I’m going to be breaking down why the “earn and burn” mentality does more harm than good, and how you can think differently about exercise throughout the holiday season - so that you can enjoy your favorite holiday foods, move your body in ways that feel good to you, and stop stressing about how many calories you’ve eaten or burned that day.

Today’s Wellness Woo is “shockumentaries” about food and health.

DM me about my Black Friday discounts!

Grab my FREE holiday intuitive eating guide

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With the holiday season in full swing, it's an ideal time to practice gratitude. In this special Thanksgiving episode we’re going to explore the numerous reasons to be thankful for yourself this holiday season that transcend physical appearance.

From acknowledging your resilience, self-compassion, and the accomplishments that make you unique, to celebrating your inner qualities and the positive impact you've had on the lives of others, this episode will inspire you to embrace the spirit of self-gratitude and acceptance.

Hit play for this uplifting and refreshing conversation that will empower you to recognize and celebrate your individuality, worth, and character this holiday season. Discover the joy of Thanksgiving in a new light - one that enriches your soul and strengthens your bond with your true self.

Today’s Wellness Woo is Optavia.

Resources Mentioned:

Grab my Free Holiday Intuitive Eating Guide

Subscribe to this podcast for new episodes every Tuesday!

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It’s that time of year when food becomes a major focus, so join me in this episode as I unpack 7 strategies to help you navigate the holiday food festivities!

I’ll be sharing mindset strategies to help you focus on the things that are actually helpful, tips for listening to your body and eating intuitively, as well as a big tip for what NOT to do (you’re going to thank me for this one, trust me).

Make sure you hit the subscribe button for this podcast because I’m doing an entire series of episodes about handing the holidays over these next several weeks, and you’re not going to want to miss some of these other discussions as well.

Put on your favorite sweater and cozy socks, and let’s dive in!

Today’s Wellness Woo is Superfoods.

Resources Mentioned in Episode:

Download My Free Holiday Intuitive Eating Guide

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Today we are going to be talking about body image. It’s almost impossible to work on our relationship with food without also working on body image - because the way we feel about our bodies has such a major impact on how we approach our eating.

You see, the way we feel about our bodies deeply impacts how we think and feel about food, and therefore how we eat. And unfortunately, the deep body hatred that many of us feel is creating so much dysfunction in the way that we eat that we are stuck in this vicious cycle.

Today we’re going to work on breaking out of that cycle by going deeper and talking about body image. In fact, I’m bringing on an expert in this area to help us explore body image in ways that you might not have done before. Her name is Amanda Mittman, and she’s a fellow dietitian, and the way she talks about body image is so powerful. You’re going to love it.

Go ahead and hit play and enjoy!

Today’s Wellness Woo is raw or unpasteurized milk.

Resources Mentioned in Episode:

Grab my Free Body Image Journal Prompts

Follow Amanda Mittman on Instagram

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Get ready to party because we're celebrating the big 100! In this special episode, we're peeling back the curtain on my journey as an intuitive eating expert and the amazing transformation it's brought, as well as the lessons that YOU can take from it.

From day one, I embarked on this wild podcasting adventure with one mission: to help you learn to reconnect with and trust your body. From the personal stories from guests sharing about their own ups and downs in their intuitive eating process, to the experts who have shared their wisdom for how we can know and trust ourselves more deeply - it’s all been incredible and healing.

I’m going to be peeling back the curtain and sharing some juicy revelations about my own personal growth and healing journey too. I’m going to let you in on what types of courses and mentors I work with, and some of the most powerful lessons I have learned along the way.

So, let’s toast to 100 episodes of fun, wisdom, and growth, and get ready for what's next! As we celebrate this awesome milestone, come join me and continue your journey to embrace food freedom, body trust and intuitive eating. Let’s say goodbye to dieting for good! Here's to the next 100 episodes. Cheers! 🎉🎙️

Links Mentioned:

Join my FB Group Intuitive Eating Made Easy

Connect With Me On Instagram

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This is the most deeply personal episode I’ve ever created. And it just might save your life (I’m not exaggerating, and you’re going to hear why I know this is true).

Getting your pap smear and breast exam is an incredibly vulnerable experience, especially if you are struggling with weight, body image or have a history of trauma. Going to the doctor in general is sometimes so stressful and shaming that we will avoid it or put it off until later, telling ourselves we’ll get around to it when life is less busy or stressful.

It’s one thing to know you should go to the doctor and get your well woman exam. It’s another thing to actually go through with it. I’m going to help you understand this and strategize about it.

In this episode I’m going to be sharing:

The life-changing lesson I learned while working at a breast cancer center
Why so many of us put off and avoid going to the doctor…and the potential consequences this can have
Tips for preparing for a well woman exam to make it feel safer, less stressful and more comfortable for you (as well as a game plan for afterwards)

Trigger Warning: In this episode you’ll hear me talking about trauma, cancer, weight stigma and death. It’s ok to skip this one if that’s too heavy for you right now.

Today’s Wellness Woo is soy and breast cancer.

Resources Mentioned:

Grab a copy of the Back in the Swing Cookbook (all proceeds support breast cancer survivorship research!)

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Today on the show I have a special guest named Heather Lasco, a fellow registered dietitian, and we are talking about so many things related to our relationship with food and our bodies. Heather is such a wealth of knowledge and wisdom and I know you’re going to learn a ton from her.

You’ll hear us talk about:

The overlap between dieting, disordered eating and eating disorders (and some surprising insights about common misconceptions about why these issues with food tend to get overlooked).
Body liberation as a powerful tool to help you navigate body image struggles, and why body positivity tends to fall short.
AWhat to do if you’re feeling “stuck” in your process of finding peace with food. Maybe you’ve realized that dieting doesn’t work, and you’re listening to your body with food, but you still aren’t happy with your body and you don’t know what to do.
And finally, we talk about how to explore your relationship with alcohol alongside food, and some key differences in how to think about alcohol vs food when it comes to giving yourself unconditional permission.

There’s SO much richness to this episode and I can’t wait for you to hear it.

Today’s Wellness Woo is continuous glucose monitors.

Resources Mentioned:

Join my Facebook group Intuitive Eating Made Easy

Check out Heather Lasco's Resources

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If you’re struggling with food, here’s an uncomfortable truth: It’s not about the food.

What do I mean by that? I mean that food struggles are typically caused by a combination of biological factors (e.g. dieting, deprivation, restriction), and also unmet needs and unfelt emotions outside of food.

That’s what we’re diving into in this episode. We’re going to look at the deeper reasons you’re struggling with food and exercise, and how to figure out what it’s going to take for you to truly get to the place where you have peace and ease with food.

Then I’m going to share with you 3 powerful tools that will help you when you’re struggling with your eating, your exercise or your body image. These tools are things that you can apply right away TODAY in your life, and not only are they going to help you cope with these struggles but they’re also going to help prevent you from struggling moving forward - how awesome is that?!

Pop in your earbuds and hit play!

Today’s Wellness Woo is Non-GMO Foods

Resources Mentioned in Episode:

Grab the Free Body Kindness Guide & Journal Pages

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Let me ask you this: If you could go back and give your past self a piece of advice about your eating or about how you felt about your body, what would it be?

For me, it would be to not be so hard on myself about my eating and my body, and to not encourage others to diet in the name of “health” - because it turns out that actually backfires. (And now that I know better, I am doing better.)

In this episode I’m chatting with Jonny Landels, who used to be a personal trainer that taught people how to lose weight, and he has since shifted his views and now coaches his clients to listen to their bodies through the intuitive eating and HAES lens.

It’s so awesome to share these stories of people who aren’t only experts in this field, but who have been stuck in their own diet mentality in the past, who made that shift and started doing things differently just like most of you who are listening. We were all born into a world that was already obsessed with dieting and thinness, and it takes a lot of work to unlearn all of that. So we’re going to hear from Jonny how he did it, and I’m confident it’s going to help you embrace your own mindset shifts too!

Today’s Wellness Woo is What I Eat In A Day (WEIAD) Videos

More Info On Jonny Landels:

www.nextstepnutrition.co.uk/

https://www.instagram.com/jonnylandels/

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What goes through your mind when you see a picture of yourself? Do you think, “Oh my gosh, I can’t believe that’s how I look! How horrifying!” If so, this episode is for you.

This is a really common struggle, and I think it’s safe to say that we’ve all seen photos of ourselves that we don’t like, but for some of us this can be such a huge trigger for negative body image, self-hatred and desperately wanting to do something to lose weight or change our bodies.

I don’t want you to erase yourself from your own life by not being in photos, or by deleting every photo of yourself because you’re so triggered by the image.

You CAN work through the body shame that you feel when you see images of yourself. In fact, you can also desensitize yourself to how triggering this is in the first place. And this is exactly what we’re going to cover in this episode. I’m going to walk you through:

Steps you can take to work through a body image spiral when you see a photo of yourself that you’re horrified by
The work you can do NOW to prevent these shame spirals from happening in the future (without skipping out on being in the gosh darn photos)
What to do if you feel like you don’t recognize yourself in photos - if that image doesn’t match the mental image you have of your body (this is actually really common)
How to stop comparing your body to past pictures of yourself and to others

Go ahead and hit play and give this episode a listen. You won’t regret it.

And while you’re here, check out Non-Diet Academy. It just might change your life, no joke. >> Click here for details.

Today’s Wellness Woo is The Blood Type Diet.

Resources Mentioned in Episode:

Enroll in Non-Diet Academy and make peace with your body. You deserve to have freedom with food and to feel comfortable in your own skin. I can help you with this!

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If you ever feel guilty for eating certain foods, this episode is for you. It’s so frustrating to go back and forth between not letting yourself have foods you like, and then giving in and letting yourself eat it, only to feel guilty afterwards. But what if it didn’t have to be that way?

It doesn’t. And in this episode I’m going to walk you through steps to let go of this guilt through building some skills around listening to (and trusting!) your body, as well as powerful mindset shifts with the food itself.

My goal for you is that you can eat ALL types of food, without feeling guilty, while also being thoughtful about your nutrition and your health. You truly can have the best of both worlds.

Sound good? Let’s do this!

Today’s Wellness Woo is the fear of sugar.

Resources Mentioned:

Check out my course and coaching program called Non-Diet Academy

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Finding freedom with food isn’t about eating donuts and pizza all day. It’s about living LIFE more fully and stepping away from the constant thoughts and obsession about food, calories, weight loss, and all the things that dieting makes us stressed about.

In this episode I’m sharing 4 deeper and unexpected ways that food freedom and intuitive eating will help you feel happier, healthier and more fulfilled in your life. It’s not about having a free-for-all with food; it’s about food having it’s proper place of pleasure and enjoyment, without taking up a disproportionate amount of space in your life. We want there to be room to focus on other things that are meaningful to you!

Go ahead and pop in your earbuds and hit play for a powerful episode about how life-changing it can be to heal your relationship with food (and how life is truly more joyful when you’re not constantly stressing about food!).

Today’s Wellness Woo is the F-Factor Diet Scandal.

Resources Mentioned in Episode:

Join my super supportive Facebook group community

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Do you ever feel confused about how to eat healthy while healing your relationship with food? It’s totally understandable, because we’ve gotten so many mixed messages about what “healthy eating” looks like (and the things we’re taught are often unsustainable).

So how do you balance food freedom with healthy eating? That’s exactly what we are covering in this episode! We’re going to talk about:

The problem with how our culture views “healthy eating,” and what our culture thinks is healthy vs what actually is healthy
Redefining health and nutrition, and zeroing in on what really matters (and what we don’t need to worry so much about)
How to fuel your body and enhance your nutrition without being diet-y

You’re going to hear tons of practical tips, relatable examples and ideas that you might not have considered before when it comes to nutrition. The best part? We’re going to have some fun with it and you won’t be left feeling deprived.

Let’s do this!

Today’s Wellness Woo is naturopaths.

Resources Mentioned in Episode:

Grab My Free Meal Planning Guide + Menu Template

DM me on Instagram With Questions About Working Together

Check out the SCA Framework in Episode 89

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Do you ever find yourself snacking endlessly at night? Trust me, you’re not alone! In this episode we’re going to be talking about why the evening is such a common time that we struggle with food, and what you can do to slow down and be more mindful so that you can eat in a way that supports what your body truly needs.

I’ll be breaking down the top 5 variables that contribute to overeating at night. Some of them are nutritional, some of them are psychological or emotional and the key is figuring this out. This episode will help you to narrow down what’s going on that is leading you to snack in a way that ends up being frustrating.

Once you have clarity on WHY you eat one snack after another at night, then you can work on making some adjustments to help yourself eat more intuitively and with kindness towards your body.

So put on your PJ’s, grab a blanket and let’s explore!

Today’s Wellness Woo is the myth that eating past 8pm is bad for you.

Resources Mentioned in Episode:

Join the Waitlist for Non-Diet Academy

📝 CLICK HERE FOR DETAILED SHOW NOTES

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How do you go from feeling constantly stressed out and obsessed with food, healthy eating, and weight loss to having total peace and ease with food? It doesn’t happen by accident. In fact, it’s usually a very intentional process, and it takes time…Which makes sense given that we’ve been immersed in diet culture our entire lives.

In this episode I’m sharing the steps that it takes to unlearn the unhelpful messages that you’ve internalized over the years, and what it takes to find peace with food. We’re also going to talk about what “finding peace with food” actually means, because let’s be honest it’s kind of a vague phrase. I have a bunch of examples that will make this crystal clear in your mind, so that you know what you’re aiming for..

I’m also going to be sharing my 5 Phases of Becoming a Non-Dieter and you’ll get to self-assess where you are at so that you know what your next steps will be. This is going to be essentially a road map for you on your journey.

Buckle up for a ride together, and let’s dive in!

Today’s Wellness Woo is the Skechers Shape Up Scandal

Resources Mentioned in Episode:

Grab My Free Guide: 5 Phases of Becoming a Non-Dieter

Join the Waitlist for Non-Diet Academy

CLICK HERE FOR EPISODE SHOW NOTES

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Today I’m going to be sharing my 3-step framework for body-led eating and we’re going to use it to dismantle and help you unlearn some of those old food rules that are swirling around in your brain.

The cool thing is that our bodies have built-in mechanisms for telling us WHEN to eat, WHAT types of nourishment we need, and HOW MUCH food we need. When you know how to tap into this wisdom, you can let your body guide the way without having to rely on rules about what foods you’re “allowed” to eat.

This episode is jam-packed with tangible steps you can take to embrace letting go of your food rules and learning to connect with your body and trust it so you can be at ease around food.

Sound good? Let’s do this!

Today’s Wellness Woo is greens powders.

Links Mentioned in Episode:

Grab the hunger and fullness scale here

If you’re interested in learning more about Non-Diet Academy or my 1:1 Intuitive Eating Intensive coaching sessions, message me by clicking here.

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Have you ever felt curious (or concerned) about your relationship with alcohol? If you’re wondering how you can navigate and enjoy happy hour with a healthy perspective, without compromising on your wellbeing, then this is the episode for you.

I sat down with therapist and substance use expert, Lauren Eisleben, to talk about myths and misconceptions surrounding alcohol, while embracing a balanced and mindful approach to our favorite boozy beverages. Whether you're a social butterfly who loves a good time or someone who's just curious about finding the sweet spot between pleasure and responsibility, this is the perfect episode for you.

Here's a sneak peek of what's in store for this conversation:

Should we approach alcohol the same way we approach food within the intuitive eating framework? Or are there differences? Should you allow yourself to have as much as you want, or are there certain boundaries that are helpful with alcohol?
How do you know if you have a “problem” with alcohol? And is sobriety the only solution?
Is not letting yourself drink a form of restriction? And will it backfire like dieting does?

Lauren is going to share some of her best tips for getting curious about your relationship with alcohol (and no, she’s not going to tell you to go cold turkey or go 30 days without drinking). You might actually be surprised at the gentle way she recommends we approach this topic.

Whether you're a seasoned cocktail enthusiast or someone who's curious about finding their place within the world of alcohol, this episode is packed with laughter, insights, and actionable tips to embrace your relationship with alcohol authentically.

Go ahead and hit play and see what bubbles up for you. Cheers to curiosity and compassion with ourselves as we talk about these tricky topics!

Today’s Wellness Woo is IV drips for health.

Links Mentioned:

Join my Intuitive Eating Made Easy FB Group

Let’s Connect - Follow me on IG and Send Me a DM!

Check Out Lauren Eisleben’s Website and Resources

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Let's get real for a sec. We all know how challenging it can be when the world bombards us with mixed messages about food and diets. So how on earth are we supposed to make sense of our own relationship with food - let alone teach our kids to be normalized eaters so they don’t end up with terrible body image and a lifelong battle with food?

Take a deep breath, because in this episode we’re going to be talking about the essential conversations that you can have with your kids that will help them have a peaceful relationship with food for the rest of their lives. There are key concepts that will help kids feel confident and at ease with food…

…AND there’s 1 major topic that I recommend you stay away from because it can backfire and have unintended consequences.

Even if you don’t have kids, or your kids are grown and living on their own, there’s going to be something in this episode for you because you can use it to think about the messages you received about food as you were growing up.

We'll explore how the intuitive eating approach sets the stage for a lifetime of balanced nutrition and positive body image. Trust me, friends, this episode will equip you with the tools to raise mindful eaters who truly understand their bodies' hunger and fullness cues.

Parents, let's embrace our role as the guiding force behind our children's relationship with food. Together, we'll discover how to empower them to make wise choices, embrace self-awareness, and practice mindfulness when it comes to nourishing their beautiful bodies.

As always, remember to screenshot this episode, tag me @katyharvey.rd, and share your takeaways on Instagram. I can't wait to hear how this conversation transforms your family's approach to food. Now, let's get to it and start raising those intuitive eaters together!

Today’s Wellness Woo is berberine (aka “nature’s Ozempic”)

Links Mentioned in Episode:

Grab the 5 Phases of Becoming a Non-Dieter Free Guide

Join my FB community Intuitive Eating Made Easy

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Vacation can be a really stressful situation if you struggle with food and body image, and it doesn’t have to be. Today I’m going to break down some powerful strategies and mindset shifts that will help you go on vacation feeling confident that you can trust yourself with food when you travel. We’re also going to talk about body image and how to navigate that on vacation. This is going to be an episode that you might even want to come back to the next time you’re going to travel.

My goal here is to make this really practical and tangible for you, so that vacation can be easy breezy. Vacation should be an opportunity to enjoy a break from the daily grind of life, not a reason to stress about food.

So let’s look at how you can use the framework of intuitive eating to help you enjoy your vacation, without feeling guilty, and without going overboard. After all, the point of vacation is to take a break from everyday life, to relax and have fun. All of that can be ruined if you’re stressing and obsessing about food and your body the whole time.

Pack your suitcase, put in your earbuds, and let’s dive in!

Today’s Wellness Woo is leaky gut.

Resources Mentioned in Episode:

Click here to grab the free hunger guide!

Join my FB Group Intuitive Eating Made Easy

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Do you ever compare your eating (or your body) to other people? You know what they say: Comparison is the thief of joy. And it’s true, especially when it comes to our eating and body image.

If you’re trying to make peace with food, the last thing you need is to start second guessing yourself because you’re hung up on how your friend, partner or coworker is eating. You’ve got to stay in your own lane and do what’s right for YOU.

This is easier said than done, I know.

Which is why in this episode I’m going to be sharing:

Strategies for staying in your own lane and how to stop comparing
How to tune out the food/diet talk and change the conversation
How to be at ease even when others are dieting, restricting or losing weight

Go ahead and pop those ear buds in and get ready to feel more clear and confident in your own approach to eating and health.

Today’s Wellness Woo is heavy metal detoxes.

Resources mentioned in episode:

Join the Empowered Intuitive Eating Experience Virtual Workshop

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In this episode, we're challenging the traditional notion of exercise as a chore. Instead, I invite you to join me and my guest Andrea Troughton on a journey of finding pleasure and empowerment every step, jump, and dance move. It's time to shift our focus from external expectations to internal joy.

Together, we talk about strategies for infusing joy into your physical activities, no matter your fitness level or abilities. You'll walk away with practical ideas for treating your body with love, respect, and appreciation during every movement experience.

We’re going to explore the incredible benefits of joyful movement beyond physical fitness. I'll share with you how it positively impacts our mental well-being, boosts our self-esteem, and ignites our zest for life. It's about cultivating a positive relationship with our bodies and experiencing a profound sense of fulfillment.

Whether you're an athlete looking for a fresh perspective, a busy professional in need of an energy boost, or simply someone seeking a deeper connection with your body, this episode is for you. Join me as we unlock the transformative power of joyful movement and empower ourselves to live a more vibrant life.

Get ready to dance, stretch, and celebrate the sheer magic of moving your body. Together, we'll embrace our inner strength through the power of joyful movement. So, grab your sneakers, loosen those muscles, and let's embark on this exhilarating journey of self-discovery and empowerment!

Are you as excited as I am? I know you are! Hit play and let’s dive in!

Today’s Wellness Woo is cold plunges.

Links Mentioned:

Join the Intuitive Eating Made Easy FB Group!

Book - Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski, PhD

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Hey there, Katy here, and welcome back to Rebuilding Trust With Your Body, the podcast where we talk about learning to reconnect with your body, to listen to it, and to trust it. Because when we trust our bodies, we trust ourselves at a deeper level as human beings, and that’s a powerful thing. Today we’re going to be talking about menopause.

Menopause is a time of big changes, both physically and emotionally, and it can have a significant impact on our relationship with food and our bodies. In this episode, we're going to unpack the unique challenges and opportunities (yes, I said opportunities) that menopause brings when it comes to embracing intuitive eating.

I'm so excited to introduce my special guest, Leslie Weidner, a non-diet dietitian and menopause specialist who will be sharing her wealth of knowledge and expertise. Leslie has been a dietitian for a little over 10 years. She started her practice about 5 years ago, then entered into the women’s health/perimenopause space in late 2019. Her passion is helping women struggling with weight gain and other symptoms of perimenopause and menopause take control of their health through an intuitive eating non-diet lens.

In addition to being a nutrition entrepreneur, she’s also a mom of two boys, 10 & 6.5. She and her husband, along with their kids recently moved across the pond from WA state to Glasgow, Scotland. for a 2 year adventure that she is sure will be an amazing experience for her family.

In this episode, we'll explore menopause, and the hormonal shifts that can affect our appetite, metabolism, and body composition, as well as the emotional and psychological aspects that can make this time in a woman’s life feel overwhelming. It’s kind of like puberty Part 2, and we all know how much fun puberty was, right?

We’re going to get real here and address those body image concerns, the pressures we face from society, and how we can foster self-acceptance and love for our changing bodies through the menopause process.

Leslie’s also going to share practical advice and actionable strategies. Her experience in this area has given her invaluable insights and evidence-based tips to help you tune into your body’s signals, and cultivate a sense of trust and acceptance in your body.

Whether you're going through menopause yourself, approaching this stage of life, or simply want to support the women in your life, this episode is packed with empowering guidance and understanding. Get ready to discover the transformative power of intuitive eating and how it can positively impact your well-being during the menopause journey.

Resources Mentioned in Episode:

Download My Free Body Kindness Journal Pages

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Let's be real for a moment. Society has bombarded us with messages about what we should and shouldn't eat. We've been led to believe that certain foods are "good" while others are "bad." But here's the thing—food shouldn't be a source of guilt or shame. It's time to challenge those beliefs and “decharm” the foods you’re afraid to keep in the house.

We’re going to dive headfirst into practical strategies to reframe your perceptions of binge foods so you can break out of the restrict-binge cycle for good. Together, we'll unpack 3 different strategies for “decharming” your binge foods so that you can keep them in the house without any stress (and even forget they’re there).

I want you to feel empowered, armed with knowledge and practical tools to foster a harmonious relationship with food. Wouldn’t it be amazing to have some ice cream when it sounds good without devouring the entire container? And wouldn’t it be great to eat a handful of chips with lunch and not dive headfirst into the bag later that afternoon? You CAN keep these foods in the house without going overboard, I promise.

So grab your headphones, pour yourself a cup of something refreshing, and join me for this exciting episode. Let's make peace with binge foods, release the guilt, and embrace a more joyful way of living.

Today’s Wellness Woo is the OMAD (One Meal A Day) diet.

Are you ready? Let's do this!

Links Mentioned:

Join the Empowered Intuitive Eating Experience Workshop

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Summer is upon us, and with it comes those familiar whispers of diet culture and body image expectations. But guess what? We're flipping the script today!

In this empowering episode, we're going to explore how you can navigate summer body image without resorting to restrictive diets or harmful practices.

We'll be shattering the myths and misconceptions around achieving a so-called "perfect" summer body. No more chasing after unattainable ideals or sacrificing your mental and physical well-being. Instead, we're going to focus on nurturing a compassionate body narrative and building resilience from the inside out.

Get ready to discover 4 simple strategies that will help you to feel more comfortable in your own skin this summer. You'll walk away feeling inspired and equipped to embrace your authenticity while enjoying everything summer has to offer.

So, whether you're heading to the beach, attending pool parties, or simply enjoying the sunshine, let's make this summer a celebration of body diversity and self-acceptance. It's time to ditch the diets, challenge harmful beauty standards, and bask in the radiance of your incredible self.

Get ready to make this your best summer yet, my friend. Remember, you are wonderful, just as you are. I can't wait for you to hear this episode - hit play and enjoy!

Today’s Wellness Woo is cold plunges.

Links mentioned:

Join the Empowered Intuitive Eating Experience

Grab my FREE Body Image Journal Prompts

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Let go of the diet rules and food judgments and start thinking like an intuitive eater.

If you’re tired of feeling guilty about eating certain foods, or you’re stuck in the phase of “eat whatever you want, whenever you want,” or you are worried about your weight and your health if you’re not dieting - then this episode is for you.

You’ve ditched dieting and have set out to find freedom with food - and that sounds great on the surface.

The thing is, it’s harder than it sounds. And even though you’re not necessarily restricting or depriving yourself anymore, you still feel like you don’t feel comfortable or confident about your eating.

I get it, because I’ve been in this “in between” place too. That place where you’re not dieting, but you’re also not actually eating intuitively either, and you’re doubting yourself and the process.

In this episode, I’m sharing my own experience in shifting from the diet mentality and being really hung up on so-called “healthy eating,” to becoming a full-fledged intuitive eater where I have the peace and freedom with food and my body that I’ve always wanted AND I am still mindful about my health. It takes some mindset work to get there, and for those of you who are struggling with this, let’s talk about it.

This is a great episode for anyone who has been working on ditching dieting and learning the ropes with intuitive eating, who has been practicing intuitive eating for a while and feels stuck, and anyone who wants to go deeper into cultivating freedom with food and peace within themselves.

Today’s Wellness Woo is green tea extract.

Resources Mentioned:

Join the Empowered Intuitive Eating Experience Workshop

Grab a copy of the book Intuitive Eating on Amazon

Grab the Intuitive Eating Workbook on Amazon

Intuitive Eating: A Revolutionary Anti-Diet Approach

The Intuitive Eating Workbook: Ten Principles for Nourishing a Healthy Relationship with Food (A New Harbinger Self-Help Workbook)

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Today we’re going to be diving into the difference between fullness and satiety, and how knowing the difference will help you make strategic decisions with food without sacrificing satisfaction. This is an example of how nutrition science and gentle nutrition can help you take care of your body (without dieting or restricting).

Now, you might be thinking, “Aren’t fullness and satiety the same thing?” Well, not exactly. Fullness is the feeling of having a certain quantity of food in your stomach. Satiety, on the other hand, is the feeling of being content and no longer hungry. You can be physically full but still unsatisfied and wanting to eat more; or you can feel satisfied and not need to eat more even if you’re not physically full. If your head is spinning, don’t worry. I’m going to break this all down for you with examples so you can see exactly how it works.

In this episode you'll learn:

The must-know differences between fullness and satiety
How different foods will influence your fullness vs satiety
What to do if you're full (but not satisfied) and want to keep eating

If you’re ready to feel more confident and empowered in your food choices, hit play and let’s dive in!

Today’s Wellness Woo is celery juice.

Resources Mentioned:

Grab my free hunger and fullness guide!

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Today we’re going to explore a topic that is near and dear to my heart: our relationship with food. For many of us, if it were a Facebook relationship status, it would say, “It’s Complicated.”

As many of you know, I love food, I think nutrition is kind of cool, and I hate to cook. When I first started my career as a dietitian, I was overly focused on trying to help people eat what I thought was the “right” way (I’m cringing to admit this), and I quickly saw that it wasn’t working. I was simultaneously working on healing my own relationship with food, and I started to become fascinated by the role that food plays in our lives.

My relationship with food has evolved over time to be much more chill, relaxed and enjoyable. I no longer stress about it constantly. But this episode isn’t just about me. It’s about all of us. We all have a relationship with food, and it’s something that tends to be deeply intertwined with our body image and self-esteem, so it makes sense that this gets so messy and complicated.

Whether you’re a foodie or someone who has struggled with an eating disorder or disordered eating, or if you’re trying to step away from dieting, there’s something in this episode for everyone.

Go ahead and grab a snack (or not if you aren’t hungry), and hit play to listen. Cheers to healing your relationship with food!

This week’s Wellness Woo is Noom.

Links mentioned:

Join My Intuitive Eating Made Easy FB Group
Take My Free 2-Minute Quiz: Discover Your Unique Path to Food Freedom

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A lot of us use food to cope with feelings. And when I say “using food,” I mean that sometimes we eat certain foods in response to emotions, but I also mean that sometimes we restrict or withhold food in response to emotions. And sometimes we diet as a way to try and cope with how we are feeling. Often we don’t even know we are doing this. These food and dieting behaviors become such a normalized part of our lives that we aren’t even aware that we are using it to distract from or numb ourselves from feeling our feelings.

Emotional eating isn’t a bad thing. We ALL do it sometimes, and that’s perfectly normal. It can become a problem when emotional eating becomes the only way we have to cope, or when we are using it to avoid our feelings.

Our emotions aren’t something we need to be afraid of. They serve an important purpose in terms of telling us what we need. With intuitive we can practice noticing our feelings, naming them and giving language to how we’re feeling (which is sometimes harder than you think it will be because most of us weren’t raised with a very good emotional vocabulary), and then we must learn how to cope with our feelings in ways that are more kind and compassionate towards ourselves.

I can’t wait for you to listen!

Links Mentioned:

Grab My FREE Breaking the Binge Cycle Worksheet
Eating in the Light of the Moon by Anita Johnston, PhD

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Today we’re going to be talking about what to do when you feel like your weight has become a “problem” and you’re worried about your health, or it’s harder to move your body, and you’re thinking, “I’ve got to do something about this.”

That’s a really hard and painful place to be in. And I know it might feel like dieting is the only answer, but it’s not. I promise you it’s not. In fact, dieting is only going to make things worse.

Maybe you feel like your weight is too high for your body. Maybe you are having more joint pain in your knees or your back. Maybe you are having a hard time getting up and down out of your chair, or you get really out of breath from walking or from trying to go up a flight of stairs. Maybe your most recent blood work showed some concerning things like high cholesterol or an increase in your A1c, or maybe your blood pressure is up.

I can see why you’d feel like your weight is part of the problem, and I can see why you’re concerned. I have several things to share in this episode that I think are going to really help you look at this somewhat differently than you have before, so that hopefully you can start to feel better and you can genuinely take care of your health.

Links Mentioned in Episode:

Grab my Daily 3 Body Kindness Journal Pages

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I have to be honest, I struggle with a lot of mindset blocks and “thinking errors.” We ALL have them because we’re human, and that’s what our brains do. One thing I’ve personally noticed is that when I’m feeling stressed out or overwhelmed, I am more prone to slipping into these unhelpful ways of thinking.

In this episode, I’m going to be breaking down 3 common thinking errors that you might be making with food, and how to shift to a more helpful mindset.

By making these mindset shifts, you’ll start to have more trust with yourself around all types of food, while also taking care of your health and being kind to your body. That’s food freedom, folks, and it’s a beautiful thing.

So go ahead and hit play to listen to this powerful episode and let me know what you think!

Today’s Wellness Woo is cold pressed juice.

Links Mentioned:

Join My Intuitive Eating Made Easy FB Group

Grab My Free Hunger & Fullness Guide

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Do you have any unpopular opinions? I certainly do, especially about things in the health and wellness space. Today I’m going to share 6 of my counter-cultural opinions - things that I stand behind with conviction. Some of these might surprise you because they are in such stark contrast to what our society tells us is “healthy.”

More than anything, I hope that this episode will give you permission to be a more critical consumer of information in the health and wellness space and to question the things that we hear that we “should” do for ourselves.

Health isn’t a black-and-white issue. There is so much gray area in between. Things that are helpful for some people might not be for others - and that’s ok! As you (hopefully) are rebuilding trust with yourself, you’ll develop the confidence to do what’s right for YOU (without diet culture telling you how to do it).

Today’s Wellness Woo is the Paleo Diet.

Links mentioned in episode:

Body Kindness Journal Pages

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Today’s Wellness Woo is the Paleo Diet.

Links mentioned in episode:

Body Kindness Journal Pages

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What do you do if you have people in your life who are naysayers about the way that you are approaching intuitive eating and body acceptance? Do you try to help them see your point of view and to change their minds? Or do you ignore them and just do your own thing regardless of what they think? Or do you set boundaries with them? If so, what’s the best way to set those boundaries?

That’s exactly what we’re going to talk through today. I’m going to help you figure out how to protect your peace, when to say something, what types of things tend to be the most helpful to say, and how to set helpful boundaries. I’m going to give you some tools that you can use that are going to help you stay the course with your food freedom process so these people don’t derail you.

Today’s Wellness Woo is gut health.

Links mentioned:

Join the Intuitive Eating Made Easy Facebook Group

Join the Waitlist for My Group Coaching Inside Non-Diet Academy

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Have you tried to quit dieting only to find yourself constantly hungry? And even if you quit dieting a long time ago, do you have random days where you’re hungrier than usual?

If so, you’re not alone. It’s a totally normal part of the process, and that controlling your food in response to constant hunger isn’t going to help. (In fact, it’s probably going to make things worse.)

In this episode, I’m going to walk you through reasons why the constant hunger sometimes happens, how long to expect it to last, and tips for meals and snacks to keep you satisfied (without the deprivation and while still honoring your cravings).

Spoiler alert: I have days where I’m constantly hungry too. These strategies I’m going to share for pairing food together strategically would also apply for those random days where you’re hungry nonstop. I really want to normalize this as a normal thing that happens to us as humans, and to reassure you that it doesn’t mean you’re doing anything wrong.

The most important thing is to notice when it’s happening, to be curious about what your body is telling you, and to think about how you can respond with compassion and kindness towards your body.

Today’s Wellness Woo is Juice Plus.

Links Mentioned in Episode:

Free Guide: 5 Simple Steps to Reconnecting With Your Hunger and Fullness

Join the Intuitive Eating Made Easy FB Group

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Do you find yourself thinking about food constantly? You’re not alone. This is one of the most common struggles that I hear from people who reach out to me asking for help. And it makes sense that we as a society are so food-obsessed. Dieting and labeling food as good and bad sets us up to think about it more.

If you’re ready to have peace with food, and to stop obsessing constantly about what you’re eating, what you’re going to eat, what you wish you could eat…Then this episode is for you.

In the episode, you’ll hear:

The root causes of food obsession (some of them might surprise you)
How to assess your TCT (Total Conscious Time) and why this matters
My 3 strategies for thinking about food less, so you can enjoy LIFE more!

When you’re not obsessively thinking about food you’ll find that you have more space to focus on the things that actually matter to you. You deserve to have and easy and peaceful relationship with food.

Go ahead and hit play, and give it a listen!

Today’s Wellness Woo is Gwenyth Paltro’s “wellness routine.”

Links mentioned:

Free Daily Habits Guide

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This episode is a replay of my recent masterclass about body acceptance. So if you weren’t able to make it to the masterclass, this is your chance to tune in - and I promise you’re going to be glad you did!

In the masterclass, you’ll hear:

How to get unstuck with your body image. Why everything you've tried over the years to fix your body image hasn't worked and never will. (And what will work instead!)
Strategies that will ACTUALLY improve how you feel about your body. A powerful way to change your inner dialogue about your body - so that you can have more peace and fewer "I feel gross" days.
The proven method to improve your health, confidence and body image. And how you can simultaneously achieve peace and freedom with food along the way!

Trust me, this is going to be a game changer for you. Go ahead and hit play, and let’s get you feeling better about your body!

Links mentioned in episode:

Enroll in Non-Diet Academy today (enrollment closes April 6)

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In this episode I’m flipping the script and my social media manager, Emilee Wilson, is asking me the questions. We talk about my relationship with food while growing up, why I became a dietitian, how I built my online business, and so much more! I share things in this episode that I’ve NEVER shared before.

If you’re at all curious about what it takes to go from feeling food obsessed to having total freedom with food, I’m getting real about how I got there, and what some of my students have done to make peace with food and their bodies too.

You’re not going to miss this behind-the-scenes discussion (and you’re going to love hearing Emilee share her passion for the work that she does and how it’s also helped her heal her relationship with food).

Hit play and enjoy!

Links Mentioned:

Join my online course Non-Diet Academy

Follow me on Instagram

Follow me on TikTok

Join my FB group

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Labeling food as “good” and “bad” sets us up to judge ourselves as good and bad when we eat those foods. And if you’re tired of feeling like food has power over you, letting go of these food judgments is one of the most helpful things you can do.

It’s a tall order though, because we live in a world that constantly sends us messages about how certain foods are “healthy” and other foods are “unhealthy.” It’s even built into the marketing of food products. We’ve got Halo Top ice cream, which is supposed to be seen as a holier-than-thou alternative to regular ice cream, and Skinny Pop popcorn which is marketed as healthier than regular popcorn because it’s lower in calories. It can feel impossible to escape this stuff.

Don’t worry though, because by the end of this episode you’re going to understand how to neutralize your food judgments so that you can truly have peace and freedom with food. Different foods have different nutrients - and that’s a wonderful thing, not something to be afraid of!

So if you’re ready to stop battling food, and stop feeling guilty when you eat a piece of pizza or cake, then hit play and let’s dive in!

Today’s Wellness Woo is EFT tapping for weight loss.

Links Mentioned in This Episode:

Check out Non-Diet Academy

Join my FB group

Download the Free Breaking the Binge Cycle Worksheet

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A lot of people get started with intuitive eating and body acceptance and end up feeling really stuck. They’ll choose to stop dieting, they’ll start trying to listen to their body, and then when the newness wears off they start to second-guess themselves. They think, “What am I doing? This can’t possibly be healthy for me!” And that’s EXACTLY where a lot of people do get stuck.

But you’re not going to, my friend, because today we are going to talk about this and I’m going to show you how to move through it.

You’re going to learn:

How to identify exactly why you are stuck
What to do to get un-stuck so you can fully have freedom with food and body image
The underlying things that you probably haven’t addressed yet
The key mindset shift around body image that you need to make if you want to truly feel better about your body

If you are feeling stuck, use this episode to do an audit to see where you might be missing some of these components, and lean into them. You’ve got this, and I’m here to help!

Today’s Wellness Woo is CoolSculpting.

Hit play, and let’s do this!

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Diet culture is everywhere. We hear it from our families, doctors, friends, coworkers, and all over social media, on TV and in the news. It’s like background noise that’s always there.

In this episode I’m talking about one of the most important and foundational things that is going to help you approach your non-diet intuitive eating journey in the most effective way possible.

It’s called “rejecting the diet mentality.”

This might sound familiar, you might have heard it before - because it comes from the book Intuitive Eating from Evelyn Tribole and Elyse Resch. In the book they outline the 10 principles of intuitive eating, and principle #1 is “Reject the diet mentality.” They put this principle at the very beginning on purpose. Before you dive headfirst into the eating part of all of this, it’s really important that you do the work to understand your own diet mentality, and so that sneaky diet thoughts don’t interfere with you being able to actually listen to your body when you’re trying to make peace with food.

Today’s Wellness Woo is apple cider vinegar.

Grab a pen, notebook and a cup of tea, and get comfy while you listen to this episode!

Links mentioned:

Join my FB group Intuitive Eating Made Easy
Grab my free Body Image Journal Prompts

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People often worry their nutrition and health will be compromised by the intuitive eating process. They assume it’s the equivalent of “letting themselves go.” This is one of the biggest myths and misunderstandings of intuitive eating. Within intuitive eating we care VERY MUCH about your health.

In this episode, you’ll learn:

Ways that dieting actually damages your health
How intuitive eating supports health - physically, mentally, and socially
Medications as a tool to support health
The layers of gentle nutrition, and how to think about nutrition without the diet mentality

This week's Wellness Woo is "adrenal fatigue."

Don’t forget to go grab my guide that walks you through the 5 phases to becoming a non-dieter to see what phase you’re currently in. For each phase I’ve got tips for what to work on to help you move forward based on where you’re at right now. It’s at nondietacademy.com/phases.

What are you waiting for? Hit play and dive in!

Links mentioned:

https://www.endocrine.org/patient-engagement/endocrine-library/adrenal-fatigue
Free Guide: 5 Phases to Becoming a Non-Dieter
Episode 57: Yes, You CAN Manage Diabetes and Other Health Conditions with Intuitive Eating
Social Determinants of Health
Adverse Childhood Experiences

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The term “joyful movement” really clicks for some people, and other people just don’t resonate with it. Does that mean that you shouldn’t exercise if you don’t find movement joyful? Not necessarily.

In this episode I’m breaking down the reasons why people sometimes don’t like exercise - and what to do about it if you feel this way. I’m also going to share about this thing called “Exercise Resistance Syndrome” - which is essential for understanding how to heal your relationship with exercise.

Need ideas for how to incorporate movement into your life without it feeling like a chore? And wondering why I’m calling it “movement” instead of exercise? Hit play and find out!

This week’s Wellness Woo is about B-vitamin supplements. Submit your Wellness Woo suggestions at rebuildingtrustwithyourbody@gmail.com.

Get My FREE Daily 3 Body Kindness Journal Pages.

Let’s get connected!

Instagram: @katyharvey.rd

TikTok: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.

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Today I’m talking about a side of my business that I’ve never shared on this show before. We’re going to talk about HOW I created my business and my podcast where I get to help you with these things, because I want you to know that you can do big things in your life too.

My guest in this episode is Amy Porterfield, an ex-corporate girl turned online marketing expert and CEO of a multimillion dollar online business. After one fateful boardroom meeting and witnessing the lifestyle, financial, and work freedom an online business has to offer, Amy developed her nine-to-five exit plan and never looked back.

Through her best-selling courses and top-ranked marketing podcast Online Marketing Made Easy, Amy has helped hundreds of thousands of entrepreneurs turn in their two weeks’ notice and trade burnout for freedom, income, and impact. Amy’s action-by-action teaching style provides aspiring business owners with the tools they need to bypass the overwhelm and build a business they love.

In this episode you’ll hear:

How Amy overcame her negative body image and fear of judgment that was holding her back in her business.
What it has been like for Amy to show up less polished and more authentically online, and how people feel more connected to her in sweatpants and without makeup on.
Why you should think about the ways you’re “playing small” in life, and to consider the gifts that you have to share with the world.

Make sure you grab a copy of Amy’s new book, Two Week’s Notice! It just might change your life.

You can find Amy’s podcast Online Marketing Made Easy here.

This week's Wellness Woo is about MLM's. You can send me your Wellness Woo stories at rebuildingtrustwithyourbody@gmail.com

Connect with Katy here!

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One of my favorite parts of intuitive eating is that it usually leads to so much more personal growth beyond our relationship with food. What does it look like when you’ve mastered the basics of intuitive eating - what happens next?

When one of my listeners recently asked for some advanced strategies on intuitive eating, I knew she was onto something. You see, intuitive eating is more than just hunger and fullness. And it’s more than simply letting yourself eat the foods you want. (Yes, these are elements of intuitive eating, but there’s much more to it!)

In this episode I’m going to cover 4 of my favorite advanced strategies that go hand-in-hand with intuitive eating. I’ll be sharing questions to ask yourself, tips for implementing these strategies, and tons of examples of what this might look like in real life.

If you’re wondering what’s next on your intuitive eating journey, look no further. These strategies are things you can start applying today, even if you’re still working on the rest of the principles. Hit play and settle in and let’s do this!

Take my free quiz to determine YOUR unique path to food freedom.

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Have you ever thought to yourself, “I’ll be happy when ____?” And then you fill in the blank with something like, “when I lose weight,” or, “when I get healthier,” or, “when I feel more confident about my body?”

This is something that Erica Mather calls “The Happiness Trap” with our bodies.

Erica is the author of Your Body, Your Best Friend: End the Confidence-Crushing Pursuit of Unrealistic Beauty Standards & Embrace Your True Power. She is a 1000-hour certified yoga therapist, helping people feel better in and about their bodies. She uses yoga therapy to help the injured, ill, and aging, and her programs to help people change their perspective on the purpose and value of their bodies.

Erica came on the Rebuilding Trust With Your Body and we talked about:

How yoga and mindfulness can help us be more connected with our bodies and our emotions
The pursuit of thinness as a path to happiness - and mindset mistake most people are making around this
Why ignoring your body’s signals creates problems with your body image
3 key tips for body acceptance that you can implement TODAY

This week’s Wellness Woo is about Beach Body. Send me your Wellness Woo stories at rebuildingtrustwithyourbody@gmail.com.

Click here to grab the free Body Kindness Journal mentioned in the episode.

Click here to grab a copy of Erica’s book

Click here to visit Erica Mather’s website

Your Body, Your Best Friend: End the Confidence-Crushing Pursuit of Unrealistic Beauty Standards and Embrace Your True Power

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Jenna Free has seen the ways diet culture diminishes our lives, because she lived it. She, along with Lauren McAulay, created The Body Love Society and UNdiet Online.

In this episode we talk about the current status of diet culture, the idea of wellness without obsession, Jenna’s thoughts on what to do if you feel like you NEED to lose weight, and a heated discussion that happened on her social media about the intersection of beauty and diet culture. You’re going to love her down-to-earth perspective.

You have to hear this conversation!

Join UNdiet Online

Follow The Body Love Society on Instagram

The Body Love Society Website

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For me, when I first started trying to eat intuitively it was exciting, but also scary and intimidating. I was aware of the 10 Principles of Intuitive Eating, but I didn’t have any further guidance or support and I made a LOT of mistakes along the way.

Now, as a non-diet dietitian and an intuitive eating coach I have walked this journey with hundreds of people and I’ve seen the most common mistakes that people tend to make. The thing is, you might not even know you’re making these mistakes - let alone how to fix them.

In this episode I’m sharing 5 of the TOP mistakes that tend to happen, and the science behind why these things are mistakes. When you can understand the pitfalls it’s easier to pivot and do things differently.

My goal is to help you avoid or fix these mistakes so that you can become a full-fledged intuitive eater as quickly as possible. Let’s do this!

Links Mentioned:

Take my free 2-minute quiz to discover your unique path to food freedom
Episode 13 of Rebuilding Trust With Your Body: Surprising Facts About Why the BMI is Flawed

Let's Connect!

Follow me on Instagram

Join my Facebook Group Intuitive Eating Made Easy

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We’ve been told so many times in our lives that weight gain is bad and that we should “do something about it” by restricting, cutting back, exercising more and doing things to try and lose weight in order to feel better about ourselves. The problem is, this approach usually backfires and causes further weight gain in the long run.

What if we looked at it differently? Consider this: Weight gain means your body is telling you something really important, and if you can get curious rather than judgmental, you can respond in ways that are much more helpful for our well being than dieting ever will be.

In this episode I’m going to share:

Common causes of weight gain and what that means for you and your body
Managing your emotional reaction to weight gain and what NOT to do if you’ve gained weight
What you CAN do to take care of your body after you’ve gained weight (without going on a diet)

Make sure you download the free body kindness journal pages I mention in this episode:

nondietacademy.com/bodykindness

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One of the most common questions that I get asked is: “Can I still do intuitive eating if I have a health condition like diabetes?” And my answer is a resounding YES. It’s a common misconception that with intuitive eating we don’t care about health. That’s not true at all. In fact, the research on intuitive eating shows that it can be a wonderful tool for managing your health. And sure, there are some strategies that we can apply when it comes to nutrition and other behaviors that can support certain health conditions - and that’s one of the ways we can apply Principle #10 of intuitive eating, which is called “Honor Your Health With Gentle Nutrition.”

I sat down with a friend of mine, Emilee Wilson, to talk about her experience towards finding freedom with food as someone who has lived with diabetes for most of her life. To say that Emilee knows a little bit about what it’s like to apply gentle nutrition with food is an understatement.

In this episode you’ll learn:

Why the weight-focused medical model for diabetes keeps people stuck in the diet mentality (and can make health worse over time).
Powerful tips for how to have gentle boundaries with food without making any type of food “bad” or “off limits.”
Strategies for pairing food together to prevent blood sugar highs and lows.
How to listen to your body and honor your health (without obsessing about calories and weight).

Whether you have diabetes, PCOS, high blood pressure, high cholesterol, autoimmune issues, IBS, reflux, or any health condition that might be impacted by food, this episode is for you. It’s also for you if you are worried that intuitive eating might be bad for your health, or if you have health issues that run in your family that you want to prevent or delay. Even though we are talking about diabetes specifically, the idea of applying gentle nutrition can apply to us all in one way or another.

You’re going to learn a ton about how to think of food and nutrition differently than we have been told to by diet culture. I want you to literally and figuratively have your cake and eat it too - which I know is a terrible pun but I couldn't help myself! I know that you care about your body and your health AND that you want to have freedom with food. You truly can have both if you understand these strategies and mindset shifts.

Hit play and enjoy!

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The end of the year means everybody is talking about New Year’s resolutions. Before you start setting goals to get healthier or work out more, let’s slow down and think about what you really want. And let’s also think about whether or not setting a New Year’s resolution is even a good idea.

You’ve probably heard that most people ditch their resolutions by February, and we already know that diets statistically fail, so is it even worth setting goals in the New Year?

In this episode, we are going to talk about whether or not you want to set goals this year, and what it looks like to choose non-diet goals that will actually improve your health and well-being.

I’ll be sharing my step-by-step process for goal setting, how to systematically check in with yourself throughout the year, and some ideas for goals that will support you on your food freedom journey.

Make sure you also grab the free journal pages I mention in this episode:

nondietacademy.com/bodykindness

Go ahead and hit play and let’s do this!

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

Rate, Review, & Follow!

“What I didn’t know I needed!"

If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image.

Also, if you haven’t done so already, make sure you follow the Rebuilding Trust with Your Body podcast. If you’re not following, there’s a good chance you’ll miss out on value-packed episodes each week.

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“Stop commenting on their bodies. Stop commenting on what they're eating. Just clamp down on that urge because it's not helpful. It's not helpful. Start being aware of how you talk about bodies, including your own. And, you know, focus on things that the kids have control over, attitude, effort, manners, how they treat themselves, and how they treat others.“ – Pam Luk

If you’re someone who has ever shopped for plus size clothes, or if you’ve tried to find clothing for a plus size kid, you know how difficult it can be. The number of options is so limited, and often the sizes available don’t even go up that high, and you’re left hanging. All of this contributes to so much body shame, and it’s one of those ways that the world around us conveys that fat bodies aren’t ok.

Well my guest today, Pam Luk, decided to change that. Pam is the founder of Ember & Ace, an athletic wear brand for plus-size kids. Growing up playing sports, Pam learned firsthand the importance of finding activewear that fits. Not finding it is one of the main reasons kids quit sports. Pam launched Ember & Ace exclusively for plus-size kids with a focus on comfort and performance.

This is such a great conversation this time of year as we are shopping for our loved ones during the holidays, and as we are about to be bombarded with all of the New Year’s dieting propaganda. Pam is on a mission to change the way our world views bodies, by starting with making athletic wear available to kids so they can do the activities they love and see their bodies as capable and deserving of taking up space. She also shares so much wisdom about how we as adults can become more comfortable with our bodies, and how we can talk to kids about body diversity - particularly if you are plus size or have a plus size kid.

Regardless of the size or shape of your body, this conversation has something in it for you. I love Pam’s tips for clothes shopping to help us stay out of a negative body image spiral, and her insights into navigating hard conversations within ourselves and with our kids about weight and body size.

So, let’s settle in and hear what Pam has to say!

[00:01 - 03:52] Ember And Ace: The Focus On Fit And Performance

Pam is the founder of Ember and Ace
She shares her experience with the difficulty of finding clothing that fit her well
Ember and Ace is designed to be comfortable and perform well, with a focus on fit and performance

[03:53 - 11:40] Changing The Way The World Views Bodies

Pam shares that her goal is to change the way the world views bodies by starting with making athletic wear available to kids
She shares her wisdom about how we can become more comfortable with our bodies, and how we can talk to kids about body diversity
How a lack of plus-size clothing led her to create Ember and Ace
Athletic wear is one way to fill in this gap in the market, as it is often more proportionate for larger bodies
Parents have to be creative in order to find clothes that fit their plus-size kids
Parents should size up until they reach the top of the available size range, and look for features like cuffs and cropped pants in plus-size clothing items

[11:41 - 36:15] The Need For More Clothing Options Of Plus-Size Kids

Negative thoughts about plus-size bodies and these thoughts can be harmful
Kids need to see more bodies that look like theirs in the media and in their everyday lives
It’s important for parents of plus-size kids to not feel ashamed or embarrassed about their size and to have open conversations about body diversity with their children
The importance of separating the negative connotations of the word “fat” from its actual meaning, which is a body size that falls within a range
She encourages parents to have small conversations with their kids about body size, listening and asking questions to get an understanding
She offers her advice on how to have these conversations with kids when they are still influenced by diet culture
How the media does not represent the reality of the bodies around us

[36:16 - 56:50] Social Media Can Be A Tool For Connection, But It Can Also Be Harmful

The importance of getting the right fit of children’s clothing right
She discusses plans to incorporate a resale component into her business in the new year
She advises parents to be aware of how they talk about bodies, and to focus on things that the kids have control over
Her personal preference for winter over summer, and is more of a dog person
Her favorite form of self-care is walking outside, which she does frequently without headphones
It’s important to be aware of our surroundings and to pay attention to what others are doing
Have compassion for ourselves and for other people, and to teach our kids about body diversity

[56:51 - 57:26] Wrapping up!

Pam shares that it’s important to remember that weight stigma against larger bodies exists in all cultures, and it’s important to break that cycle
Save tons of time and money by planning meals ahead! Grab Katy’s FREE Six Simple Steps to Menu Planning guide at nondietacademy.com/menuplan!

Connect with Pam:

Website: https://www.emberandace.com

Instagram: @emberandace

Plus Size Kid shopping tips to help parents find clothes that fit their kids. Download a copy at: https://www.emberandace.com/resources

Key Quotes

“Nothing should ever be tied to anybody's weight or size. Setting goals that are tied to the same kind of goals you would set for a straight-size kid.” - Pam Luk

“We got to take care of ourselves. There's always something interesting going on outside, even if it's just squirrels running across the power lines.” – Pam Luk

Click here to grab my free guide mentioned in the episode: The 5 Phases of Becoming a Non-Dieter

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

Rate, Review, & Follow!

“What I didn’t know I needed!"

If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image.

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In this episode I’m giving you the pep talk you need to stop obsessing about weight and to get comfortable in your own skin. I’m going to share 3 lies you are telling yourself that are preventing you from accepting your body, along with a journaling exercise that is so powerful.

Also, I’ll be breaking down what body dysmorphia is (and what it’s not, because it’s very misunderstood). Having negative body image is different from true body dysmorphia, and a lot of people confuse these two terms, so I’m going to clear this up and help you better understand your own relationship with your body.

Click here to grab the free journaling pages I mention in the episode:

nondietacademy.com/bodykindness

Want to know how to help people in your life ditch the diet mentality too? Share this episode with them. That’s all you have to do - I’ll take it from there!

Now…go ahead and hit play and enjoy!

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

Rate, Review, & Follow!

“What I didn’t know I needed!"

If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image.

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Planning your meals doesn’t have to just be a thing you do when you’re dieting. In fact, planning your meals can actually help you have more freedom with food. In this episode, I’m going to take you behind the scenes and show you how I planned an entire week’s worth of meals for myself and my family. I’m going to let you in on my strategies, my decision-making process, and tips that will make meal planning quick and easy, so you don’t have to constantly be figuring out what sounds good.

I’ll also be talking about the “What I Eat in a Day” TikTok trend, and some things you might not have considered when you’re watching these videos. This episode is more than what I eat in a day - it’s about helping YOU figure out what to eat in your day. I want you to take my strategy and make it your own so that you can have more freedom with food, more satisfying meals and snacks, and less stress about what to eat.

Grab a free copy of my menu planning templates right here:

nondietacademy.com/menuplan

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

Rate, Review, & Follow!

“What I didn’t know I needed!"

If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image.

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“Negative feelings about our bodies are a threat to connection, and our brain perceives it at an unconscious level to be a threat to our survival..“ – Katy Harvey

In this episode, Katy discusses how diet culture plays a big role in people’s thoughts and emotions around food, and offers advice on ways to overcome these challenges. She talks about her experience cycling and how it was difficult for her to keep up with the other students because of her slower bike. She shares how this experience helped her better understand her fears and learn to be more self-aware. She discusses the fear of becoming unhealthy, which is based on our biologically-wired need to be accepted and connected by other humans. She stresses the importance of validating the lived experiences of people who are struggling with body image and weight and encourages listeners to explore their underlying needs and desires. She recommends focusing on behaviors that are more likely to lead to long-term health benefits.

[00:01 - 02:57] Tackling Your Fear In An Authentic And Compassionate Way

Katy believes that all bodies deserve respect and that health is more than a number on the scale
Her mission is to tackle these issues in an authentic and compassionate way

[02:58 - 23:17] Understanding The Science Behind Weight Loss And Weight Gain

She explains that the surface-level fears that Katie was afraid of were a “smoke screen” for deeper fears
The reasons they’re afraid to gain weight or want to lose weight boil down to two categories:
Appearance
Self-confidence
Weight is often seen as a sign of health, which is why people struggle to see past the idea that weight loss means they’re getting healthier and weight gain means they’re becoming unhealthy
To understand the science behind weight loss and weight gain, she recommends to a book called, “Anti-Diet” by Christie Harrison
BMI is flawed and inaccurate, and most research on weight and health is based on it
Being underweight is worse for you than being overweight
Your health is not determined by your weight, and dieting and focusing on weight loss don’t work
People are afraid of weight gain for a variety of reasons, some of which are based in fear of rejection, judgment, and isolation
It’s helpful to understand what’s playing out internally for us in order to dismantle our own internal weight stigma

[23:18 - 30:13] Wrapping up!

Katy reminds listeners that acceptance is key to healing body image and relationships with food
Peeling back the layers of why we’re afraid can help us identify our true insecurities
Save tons of time and money by planning meals ahead! Grab Katy’s FREE Six Simple Steps to Menu Planning guide at nondietacademy.com/menuplan!

Key Quotes

“It's so helpful to understand what's playing out internally for us, because like I said earlier, it's not just this shallow thing. It's this deep and systemic thing that we are afraid of.” - Katy Harvey

“If you want to do fun things, start doing fun things. If there are fun things you want to do that your body can't currently do, then find some other fun things to do.” – Katy Harvey

Click here to grab my free guide mentioned in the episode: The 5 Phases of Becoming a Non-Dieter

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

Rate, Review, & Follow!

“What I didn’t know I needed!"

If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image.

Anti-Diet: Reclaim Your Time, Money, Well-Being, and Happiness Through Intuitive Eating

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“Remind yourself that even though we tend to get really food focused around the holidays, there's more to it than just food. It's about celebration, connection, and joy.“ – Katy Harvey

In this episode, Katy discusses how to navigate any big holiday meal, especially Thanksgiving, without dieting to be mindful or feel negative about your body. She encourages listeners to be mindful and appreciative of the food they are eating, instead of focusing on the numbers on the scale or the calories in a dish. She encourages listeners to connect with their feelings around food and to honor their own bodies. She emphasizes that health is more than just a number on the scale and that all bodies deserve respect.

[00:01 - 07:22] Focus On Enjoying Yourself On Holidays

Katy believes urges listeners to consider how they want to feel this holiday season when it comes to food, and suggests that instead of focusing on calorie burning or controlling weight
People should focus on enjoying themselves and having a flexible relationship with food
She provides seven tips for making Thanksgiving and other holiday meals more enjoyable, including normally leading up to the meal and honoring hunger and fullness

[07:23 - 14:35] Have A Moment Of Gratitude With Your Body Everyday

She offers her advice for people who are struggling with overeating at Thanksgiving dinner
The success or failure of a Thanksgiving meal depends on how you’re feeling and what your body is used to
It’s still just food, no matter how much hype there is around certain foods during the holidays
What impacts your ability to digest food?
The many ways to celebrate the holidays, whether you’re grieving or don’t have people to celebrate with
Have a moment of gratitude for your body every day
Our bodies continue to do everything they need to do to keep us alive and functioning well even when we don’t treat them well

[36:57 - 20:17] Wrapping up!

Katy reminds listeners to eat mindfully and honor your fullness
Save tons of time and money by planning meals ahead! Grab Katy’s FREE Six Simple Steps to Menu Planning guide at nondietacademy.com/menuplan!

Key Quotes

“Your body's always there with you and for you.” - Katy Harvey

“Just take a moment to be grateful for your body and give yourself some compass.” – Katy Harvey

Click here to grab my free guide mentioned in the episode: The 5 Phases of Becoming a Non-Dieter

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

Rate, Review, & Follow!

“What I didn’t know I needed!"

If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image.

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This week on the podcast, I’m talking about the differences between physical and emotional hunger. In the episode you’ll hear:

Why we turn to food in response to emotions and a different way to think about this struggle
How to separate out physical vs emotional hunger before you eat so you can choose what you truly want to do with food in that moment
The 3 key questions to ask yourself when you’re in that shame cycle from emotional eating - so that you don’t just keep eating

The main thing I really want you to take away from this discussion is that emotional eating isn’t bad or wrong, and it’s certainly not a character flaw. It can be a signal for you to look at the feelings and unmet needs that you are having outside of food, and that can actually be a really wonderful and helpful thing.

Resources mentioned:

Ellyn Satter’s definition of normal eating

Hunger and fullness scale

Book: Atlas of the Heart by Brene Brown

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

Rate, Review, & Follow!

“What I didn’t know I needed!"

If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image.

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You don’t have to lose weight to feel better about your body. Learning how to change your inner dialogue about your body can literally change your life. Rather than spending years (or decades) being on and off diets, clean eating plans, detoxes, cleanses, exercise programs, and basically anything to try and lose weight - what if you called a truce with your body instead?

That’s why I invited Anne Poirier to the show. Anne is a Certified Intuitive Eating Counselor who rode the rollercoaster of dieting and decided she couldn’t do it anymore. She decided to stop dieting and took herself from body loathing to self-acceptance.

Sound too good to be true? It’s not, my friend. Anne is living proof that healing from diet culture is possible. In her book The Body Joyful, she writes about how to let go of the obsession with weight loss so that you can change how you think and feel about your body. This is more than just “letting yourself go” - it’s about befriending your body and gaining inner peace.

I’m excited for you to hear this episode because Anne and I have a GREAT conversation about how you can meet yourself where you’re at with gentle curiosity so that you can begin to shift your self-talk about your body.

To receive a free copy of Anne's book The Body Joyful, email Anne: anne@thebodyjouful.com with the word “book” in the subject line. A special thanks to Anne for sharing this gift with listeners!

Connect with Anne Poirier through her:

Website: https://shapingperspectives.com/

Facebook: Body Joyful Revolution

Instagram: Body Joyful Revolution

Twitter: Body Joyful Revolution

Book: Body Joyful Revolution

Click here to grab my free guide mentioned in the episode: The 5 Phases of Becoming a Non-Dieter

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

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“What I didn’t know I needed!"

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“My body is the only thing that will be with me through everything and perhaps I'll lose some parts of it or bits of it won't work as well as it did, but it is guaranteed that it won't ever leave me until it's time to.“ – Carly Taylor

When your self-worth is tied to your weight it keeps you in a vicious cycle of battling food and your body. But what if you could really, truly believe that you are worthy no matter your size?

That’s what I’m talking about in this episode with Carly Taylor, a woman I met inside my Intuitive Eating Made Easy FB group. Carly shares how she was taught not to trust her body or her appetite from a very young age, and how this led to low self-esteem, restrictive eating, and poor body image all the way into adulthood.

It was when Carly started to realize that she is enough, just as she is, that she started to heal her relationship with food. And because of this, she has been able to navigate pregnancy, early motherhood, pandemic weight gain, and so many other challenges - while treating her body with kindness and compassion.

Listen to this episode to hear Carly’s story and HOW she has been able to change the way she thinks and feels about food and her body. It’s a great example of how life-changing this process can be. Enjoy!

Episode Highlights:

[00:01 - 07:46]

Carly shares how she was taught from a very young age that her appetite was too much, which led to struggles with not liking or accepting her body
Following a restrictive diet imposed by her mother

[07:47 - 31:31]

Carly discusses her childhood and being scrutinized for her weight and eating habits
How she started dieting at an early age
Her relationship with food
Meeting her husband and realized dieting is unhealthy and how she began to love herself
Becoming aware of intuitive eating
Deciding to work on herself before raising her son
Struggles with post-partum weight gain
Take a step back and think about where others are coming from
Telling oneself to shut up when talking with bad body image days

[31:32 - 39:26] Wrapping up!

Carly encourages listeners to work with intuitive eating that changed her life for the better
Save tons of time and money by planning meals ahead! Grab Katy’s FREE Six Simple Steps to Menu Planning guide at nondietacademy.com/menuplan!

Key Quotes

“You need to think about how you're speaking to yourself and how that's influencing you to behave.” - Carly Taylor

“Take a step back and think about where you are coming from and how that manifesting in where you are now.” – Carly Taylor

Click here to grab my free guide mentioned in the episode: The 5 Phases of Becoming a Non-Dieter

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies

Let’s get connected!

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Facebook: KatyHarveyRD

Website: https://katyharvey.net

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“What I didn’t know I needed!"

If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image.

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Do you judge candy as being "bad" or "unhealthy?" Are you afraid to keep it in your house because you don't trust yourself to not binge on it? You're not alone. In this episode, I'm breaking down the Candy Dish Phenomenon, which is the paradox of how avoiding certain foods backfires and make us want them more. The truth is, candy is just a type of food, and we don't need to be stressed out about it the way that diet culture tells us we should.

I'll also be sharing how to incorporate candy into your life without going overboard - so that you can enjoy Halloween candy, go to the movies, or grab a handful of M&M's just because it sounds good. Life is literally sweeter when we aren't battling obsession and guilt about sweets.

Go ahead and hit play and enjoy!

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Website: https://katyharvey.net

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“What I didn’t know I needed!"

If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image.

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One of my favorite podcasters and business coaches, Amy Porterfield, says that sometimes we have to DSD - Do Something Different - in order to grow. And this really resonates with me, because so much of the process of what I teach - i.e., making peace with food and our bodies - means that we must DSD and get uncomfortable to heal because we are up against diet culture.

Every year they have a fundraising walk for an organization called the National Eating Disorders Association (NEDA) where I live in Kansas City. It’s a wonderful event, and it’s so cool to see the community come together to rally in support of people who are healing from eating disorders and disordered eating. I was honored to give a speech at this year’s NEDA Walk - and the topic I chose was body image.

This speech was me doing something different and getting out of my comfort zone. I hope that it inspires YOU to get out of your comfort zone as you are working on rebuilding trust with your body and learning to feel more comfortable in your own skin.

Links mentioned:

National Eating Disorders Association (NEDA)
Grab My Free Body Image Journal Prompts

Let’s get connected!

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Facebook: KatyHarveyRD

Website: https://katyharvey.net

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“What I didn’t know I needed!"

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“Even if I'm not hungry, I try to have a piece of fruit. If you haven't eaten in for hours, try to have something so that your metabolism is starting to recognize, “Oh, I'm going to be fed on a regular basis”. And that was instrumental for me and that really got my train on the tracks.“ – Sara Corey

Have you ever felt like you just can’t keep doing the same thing with food? Like you’re on a hamster wheel that you are tired of being on? I get it.

The process of trying to control your food, or “be good,” eat “clean,” or stay within a calorie range is exhausting. And it usually ends in binging or overeating at some point. The irony is that the more you try to control your eating, the more likely you are to lose control of food. And the more you try to control your weight the more likely you are to gain weight over time. So much of this is outside of our control. Because restricting and depriving ourselves goes against our body’s biology. Mother Nature is a pretty smart gal, and willpower is never going to win against her (or your body).

If you’ve had (or are having) those days where you are at your breaking point with this diet-binge cycle, then I have a treat for you. Being at your breaking point might actually be EXACTLY WHAT YOU NEED - especially if it helps you shift gears to choose a different path. What is this path I’m referring to? It’s listening to your body. Giving your body what it needs. Working WITH your body rather than AGAINST it. Becoming friends with your body.

In this episode, I’m having that exact conversation with a woman named Sara Corey. She shares:

[00:01 - 07:59] Overcoming The Restrict And Binge Cycle

Sara started dieting at a young age and eventually developed a restrictive and binge cycle
She discovered intuitive eating after years of struggling and found that her body has always wanted to be her friend
Sara discusses what is called, “Starvation induced hyperactivity”

[08:00 - 19:41] Understand Hunger Cues Through Intuitive Eating

She discusses how diet culture teaches us that fullness is failure and hunger is success
She describes how intuitive eating helped her to better understand her hunger cues and to become more comfortable with being hungry
Binging and restricting cycles perpetuated each other, leading to a cycle of misery
Intuitive eating has helped her to break out of the cycles and to maintain a healthy relationship with food

[19:42 - 32:43] Dealing With Body Image Issues

Create a dialogue with your body
Gradually trusting yourself and your body to eat what you want, when you want, without judgment
See the reality of the situation
Engage in social activities
She shares to not dwell on her body image because it can lead to negative thoughts and feelings
She recommends doing something else when you’re having a bad day, such as going for a walk or listening to music

[32:44 - 39:39] Wrapping up!

Sara advises people to take things slowly when reconnecting with their appetite cues in order to feel satisfied
Save tons of time and money by planning meals ahead! Grab Katy’s FREE Six Simple Steps to Menu Planning guide at nondietacademy.com/menuplan!

I hope that as you listen, you’ll realize that your body has always wanted to be your friend. It’s been waiting for you this whole time, and it’s ready for your friendship. Are you open to this?

I can’t wait for you to listen!

Key Quotes

“If I were talking to myself, I would say, “Take this slow, you don't have to figure this out all at once.” - Sara Corey

“I am grateful that my body helps me run my career because I would be lost. I dread the possibility of any sort of injury because I won't make money. So, I'm very grateful to my body for literally giving me a job that I love and financial freedom, and really putting up with me through a lot.” – Sara Corey

Click here to grab my free guide mentioned in the episode: The 5 Phases of Becoming a Non-Dieter

I can't wait for you to listen!

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies

Let’s get connected!

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Facebook: KatyHarveyRD

Website: https://katyharvey.net

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“What I didn’t know I needed!"

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In this episode, my guest Jenna Waite talks about how to feel comfortable in your body in a fatphobic world. She shares how she grew up in a larger body and went down the path of trying to change and control it, and how she learned to accept her body and find peace within herself.

We cover what it means to be healthy regardless of your size - and how weight actually isn’t a very good indicator of health. Jenna drops some serious wisdom about how we can create healthy habits in our lives that are different from dieting. We also talk about how a lot of the intuitive eating dietitians on social media are thin white women, and how Jenna is embracing the fact that she’s in a small-fat body as an asset for connecting with clients and helping to diversity the body types in the field of dietetics.

Enjoy the episode!

Key Quotes

“My weight has no effect on how I feel.” - Jenna Waite

“My goal isn't to love everything about my body, how it looks at this point. I really adopted the philosophy of weight neutrality or of body neutrality.” – Jenna Waite

Click here to grab my free guide mentioned in the episode: The 5 Phases of Becoming a Non-Dieter

Connect with Jenna at

Website: https://jennawaite.com/

Podcast: Finding True Health

Instagram: Jenna Waite

Facebook: Jenna Waite

JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

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Website: https://katyharvey.net

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“What I didn’t know I needed!"

If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image.

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If you ever thought that it would be impossible to find joy with exercise after years of dieting, my guest today - Suzane Bamonto - will prove you wrong. She’s a school psychologist who has decided to ditch the diet mentality, make peace with food, and enjoy movement again.

What’s so wonderful about Suzanne’s story is that she has discovered what "joyful movement" truly feels like (and wait until you hear what her favorite type of movement is!).

In this episode, Suzanne shares about her journey of beginning the dieting process as a teenager, and being off and on diets all the way into adulthood up to just a few years ago. She also talks about:

Being present with the eating experience
Comparing her body to her sister’s as a teenager (and feeling inadequate)
How exhausting it is to constantly be dieting and tracking food and calories
Working on body acceptance while still having thoughts about wanting to lose weight

Suzanne is truly an inspiration and I’m so excited for you to listen to this episode!

Click here to grab my free guide mentioned in the episode: The 5 Phases of Becoming a Non-Dieter

I can't wait for you to listen!

JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

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“What I didn’t know I needed!"

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Let’s talk about food rules. How do you know when you are making a choice with food that’s based on your instincts and wisdom about your body versus when its diet culture is telling you to eat a certain way based on food fears and judgments?

What exactly do I mean when I say “food rule?” Well, a food rule is something you’re telling yourself about what you should or shouldn’t eat, or when you should or shouldn’t eat, or how much you should or shouldn’t eat. And these rules can come from a lot of different places, including diets, diet culture, things we make up in our own minds, and from eating disorder thoughts.

Then how can you tell when you’re wanting to make a change with food, or eat or not eat a certain food for non-diet reasons? How do you know when it’s “gentle nutrition” like we talk about in the intuitive eating framework?

I encourage you to make a list of food rules as you notice them. Start with a quick brain dump, and then stay curious about where other rules lurk in your life. Most people can identify several rules right off the bat, but then they’ll notice other rules over the course of a week or month. So just keep a running list where you can make a note of them on your phone or journal. And then I challenge you to actively make an effort to break the rules, challenge the thoughts, and work through the feelings.

In episode 41 of the Rebuilding Trust With Your Body podcast, I’m talking about how to tell the difference between food rules and your food preferences. You’ll hear:

What a “food rule” is and the many places these rules can stem from
How a food rule is different from a personal preference or a gentle nutrition strategy with food
The “thought challenging” strategy you can use to reframe your thoughts around food
The importance of actively breaking your food rules in order to truly break free from them

I’m confident that pretty much everybody has some type of food rule or food guilt that they can relate to, and it’s important that we can have these conversations and slow down to look at these things.

I know that this might feel tricky, but as you keep peeling back the layers, you’ll get more and more clarity over time. Trust me.

Enjoy the episode!

Click here to grab my free guide mentioned in the episode: The 5 Phases of Becoming a Non-Dieter

I can't wait for you to listen!

JOIN Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

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“What I didn’t know I needed! This podcast really helped me understand intuitive eating and how to incorporate it in my life. Katy’s approach to helping us understand and trust our bodies is like nothing I’ve ever seen before."

So if you’re ready to FINALLY make peace with food, hit play and listen to this episode and give yourself the gift of freedom in life moving forward.

You’ve got this!!

Are YOU ready to learn how to eat intuitively? Join my FB group called Intuitive Eating Made Easy!

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This idea of going “all in” is a phrase that’s gotten tossed around more in recent years in the intuitive eating and eating disorder recovery communities. And the idea behind it is that rather than dipping your toe in the water, you just take the leap and go for it. It’s not a free-for-all with food, but it really is about letting go of all the dieting and disordered eating behaviors (things like weighing yourself, tracking your food, obsessively exercising) and instead choosing to listen to your body and letting yourself eat the things that are satisfying to you without having rules about what or when you can eat them. It’s about reconnecting with and trusting your body again.

My guest on this episode of the podcast is a woman named Dana Mandel, and she shares her own story of disordered eating and body image issues. What’s really cool about Dana is that she’s now a therapist herself, so she’s seen what it’s like to be on “both sides of the couch.”

I encourage you to listen and think about what pieces of what Dana shares that can you apply to your own life. That’s my goal for these interview episodes - that it gives you hope, inspiration and motivation that you can heal too.

Click here to grab my free guide mentioned in the episode: The 5 Phases of Becoming a Non-Dieter

I can't wait for you to listen!

Click here to take my free 2-minute quiz called “What’s Your Unique Path to Food Freedom?”

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“What I didn’t know I needed!"

If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image.

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A lot of people are afraid that they’ll never be able to change their relationship with food and that they’re going to be stuck battling food and negative body image for the rest of their life. But I’m here to tell you it doesn’t have to be that way. No matter how long you’ve been struggling it absolutely is possible to recover from all of this.

How do I know? Well, this ain’t my first rodeo. I’ve been doing this work for over a decade now, and I have worked with hundreds of people to help them heal their relationship with food. Is it easy? No. Is it worth it? Absolutely, yes.

Healing your relationship with food is totally possible, no matter how long you’ve been struggling and now matter how much you might worry that you won’t be able to change. You truly can, and I want to give you that spark of hope and encouragement.

Click here to grab my free guide mentioned in the episode: The 5 Phases of Becoming a Non-Dieter

I can't wait for you to listen!

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

Rate, Review, & Follow!

So if you’re ready to FINALLY make peace with food, hit play and listen to this episode and give yourself the gift of freedom in life moving forward.

You’ve got this!!

Are YOU ready to learn how to eat intuitively? Join my FB group called Intuitive Eating Made Easy!

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“Finding supportive people and not just going into a group where people are like, "You're fat or you need to change this.“ – Colleen Fitzpatrick

Today's episode is an interview with a woman named Colleen Fitzpatrick who has watched her mother diet throughout her life and into her 70’s. Colleen decided she wasn't going to do that for her entire life, and that’s how she discovered intuitive eating. She discusses how she is working on the intuitive eating principles, which include: making peace with food, learning to accept her body, gentle nutrition, and how to incorporate it without slipping back into the diet mentality.

It’s also really cool to hear her talk about how she is discovering that she can actually trust her body’s wisdom.

[00:01 - 07:24] What Intuitive Eating Does To Your Body

Colleen shares her story of seeing her mother diet into her seventies
When she discovered intuitive eating
Dieting does not work and can actually be harmful

[07:25 - 19:54] Identify What Makes You Happy With Intuitive Eating

Colleen discusses how she gradually realized that her relationship with food was not healthy
- She had to internalize negative messages about being overweight
She talks about how her first diet as a teenager was easier because she had never dieted before
She describes her experience with dieting and intuitive eating
After identifying ways of being happy with eating again, she has been reintroducing gentle nutrition into her diet
She noticed different changes in her body when she reintroduced gentle nutrition to her diet

[19:55 - 37:41] Introducing Intuitive Eating And Body Kindness Into Your Life

She stresses the importance of finding reputable sources of information on intuitive eating
One way to cope with bad days is to find things that make you feel good
- Gratitude or focusing on positive aspects of your body
She discusses self-appreciation
She advises journaling as a way to process emotions and thoughts
Self-care includes things like going for a run or hiking in nature
- It helps her to center herself and focus on what’s important

[37:42 - 43:27] Wrapping up!

Colleen advises integrating intuitive eating and body kindness practices into her life
- This has helped her to make peace with food and feel more in control
Save tons of time and money by planning meals ahead! Grab Katy’s FREE Six Simple Steps to Menu Planning guide at nondietacademy.com/menuplan!

Key Quotes

“I felt a difference in my body, so I'm like, okay, maybe we don't do that because your body doesn't feel great. It's not that you can't do it, but if it doesn't make your body feel good afterwards, do you want to do that?” - Colleen Fitzpatrick

“I've learned I love a lot of different vegetables now that I didn't like when I was younger... I don't focus on eating.” – Colleen Fitzpatrick

Links mentioned:

Get Katy's Hello Fresh Discount Code: https://katyharvey.net/hellofresh

Free Menu Planning Guide + Templates: nondietacademy.com/menuplan

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

Rate, Review, & Follow! “What I didn’t know I needed! This podcast really helped me understand intuitive eating and how to incorporate it in my life. Katy’s approach to helping us understand and trust our bodies is like nothing I’ve ever seen before."

So if you’re ready to FINALLY make peace with food, hit play and listen to this episode and give yourself the gift of freedom in life moving forward.

You’ve got this!!

Are YOU ready to learn how to eat intuitively? Join my FB group called Intuitive Eating Made Easy!

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When it comes to intuitive eating, meal planning can actually be REALLY helpful. You might be surprised to hear this, because sometimes people say, “But Katy, how am I supposed to eat what sounds good in the moment if I planned my meals ahead of time.”

I totally hear you. But here’s the counter-intuitive thing: Not having a plan with food will make it harder to eat intuitively, because you’ll always be stuck trying to figure out what to eat in the moment, and then scrambling to find that food, and not having satisfying options available to you throughout the day.

So with menu planning, we are going to approach it in a way that’s intended to PROVIDE (rather than deprive) your body of what it wants and needs. As you get to know yourself better, you’ll get a better sense of what types of foods you’re going to want and what types of things will make for satisfying meals and snacks throughout the week.

The other element that we will incorporate is flexibility, and plenty of room to make changes if the thing you planned doesn’t sound good anymore. Having backup options on hand, and the mental freedom to shift gears, is what will allow you to continue eating intuitively - while saving tons of time and money by planning your meals and grocery shopping strategically.

Wondering how exactly this all works? I’ve got you covered - Check out this episode of the Rebuilding Trust With Your Body podcast - enjoy!

Links mentioned:

Get Katy's Hello Fresh Discount Code: https://katyharvey.net/hellofresh

Free Menu Planning Guide + Templates: nondietacademy.com/menuplan

JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com/waitlist

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image.

Click here to follow me on IG

Click here to join my Intuitive Eating Made Easy FB Group

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My guest today, Judi Amey, is about 6 months into the intuitive eating process, so she’s still somewhat of a newbie, but she also has been such a great student of the process that she’s really seeing the benefits even though there are also challenges.

And that’s the thing - it’s not a quick fix like a diet. (And if we’re being honest even the diets aren’t quick fixes - there more like quick problems because they backfire.)

Intuitive eating is meant to be a healing process, and it’s meant to be literally a new way of relating to food and to your body. It’s not a program and it’s not a plan - it’s just a new way of being.

Judi shares what she’s been doing to heal her relationship with food, including:

Listening to the Intuitive Eating book 4-5 times
Utilizing the Intuitive Eating Workbook
Listening to intuitive eating/non-diet podcasts
Working with a counselor who specializes in intuitive eating and body image

You see, food freedom doesn’t magically happen - and I often see people making the mistake of just kind of winging it with intuitive eating and assuming it just means they should eat whatever they want, whenever they want - and this really takes them further away from being able to listen to and trust their bodies.

So I encourage you to be a student of the process, and read, journal, do the workbook, join the IEME FB group, and keep listening to podcasts like Rebuilding Trust With Your Body. These are all different ways of infusing your mind with this new material, and different things will resonate with you at different times.

There’s a lot of unlearning that has to be done along the way because of the toll that diet culture has taken on us. So be prepared to continually keep learning and growing and choosing to set boundaries in your life against diet culture, because it’s everywhere all around us.

JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com/waitlist

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

Rate, Review, & Follow! “What I didn’t know I needed! This podcast really helped me understand intuitive eating and how to incorporate it in my life. Katy’s approach to helping us understand and trust our bodies is like nothing I’ve ever seen before."

If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image.

Click here to follow me on IG

Click here to join my Intuitive Eating Made Easy FB Group

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Towards the end of this past school year I got an email from our PTA asking everyone to take a survey about a new “healthy eating” initiative they were wanting to implement. And, of course, given that I’m a dietitian and I can already see the red flags all over this type of thing, I enthusiastically took the survey.

And I understand that the heart and intention behind this is good. These people are wanting to help the kiddos be as healthy as they can be. But what people don’t understand is the risk and harm that these types of programs actually cause.

Research tells us that negative body image often leads to dieting, and that dieting is the #1 risk factor for two things:

Dieting is the #1 risk factor for a kid developing an eating disorder
Dieting the #1 predictor of a kid gaining weight above and beyond their growth curve (so basically gaining more weight than their body is meant to).

So anything that we are saying or doing with kids that pushes them towards dieting thoughts and behaviors is extremely risky in terms of their physical and mental health.

And I know this is confusing to people, because they’re like, “Well, Katy, the healthy eating program isn’t recommending dieting. It’s just recommending healthy eating, and we need to teach our kids about healthy eating.” (And usually the unspoken elephant in the room is that people feel they have to teach “healthy eating” so that kids don't get fat. And there’s the fat phobia and anti-fat bias that shows up in our kids’ lives at such a young age.)

I totally empathize with and understand why you wouldn’t want your kids to get fat. Especially if you’ve struggled with weight and body image yourself. It’s a really awful and traumatic experience to be a fat person in our society that hates fat people so much. There are so many ways that we openly criticize and shame fat people. And there are really subtle ways that people in larger bodies are shown that they aren’t acceptable. It’s really overt AND covert. And of course you wouldn’t want your kids to have to deal with that.

This is where I see well-intended parents sometimes getting tripped up and inadvertently passing on their own body image and food struggles to their kids – and ironically this often happens when the parents are actually trying NOT to pass these struggles on. They are trying to HELP their kids not deal with these issues.

And this is the core topic of this episode today: how to avoid passing on your food and body stuff to your kids, and how to help your kids have a positive body image and a good relationship with food. I can't wait for you to listen!

Key Quotes

“Focus on your own internal work first and heal your own relationship with food in your body, because that's going to be the foundation and that's going to take time.” - Katy Harvey

“Don't be afraid to enlist the support and guidance of a professional either for yourself or for your kids.” - Katy Harvey

JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.

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“My favorite form of self-care is having alone time.“ - Diana Herrera

In this episode of the podcast, we welcome Diana Herrera. Diana is a successful doctor, entrepreneur, and intuitive eater who has overcome many struggles in her life, including an eating disorder. She discusses her journey from being a model and beauty pageant participant to now accepting her body regardless of its size. She shares that growing up, appearance was highly valued in her family and that, as a model, she experienced a lot of bad things, such as anorexia and laxative abuse. She shares how growing up with a family who valued appearance greatly influenced her views on food, leading to years of struggle with an eating disorder. She finally overcame her demons by learning about intuitive eating.

[00:01 - 07:49] Accepting Your Body Regardless Of Its Size

Diana shares a story of growing up in a household focused on appearance and her struggles with an eating disorder
She realized her body is not meant to be thin and that there is more to her than appearances
Her journey to accepting her body regardless of its size

[07:50 - 37:08] How Intuitive Eating Helps With Recovering Disordered Eating

Diana shares how she recovered from disordered eating
How she figured out how to eat without constantly obsessing about food was a struggle
Social Media made her realize what she wanted for herself

[32:00 - 44:06] Wrapping up!

Diana advises recognizing that recovery is already a part of a journey
Save tons of time and money by planning meals ahead! Grab Katy’s FREE Six Simple Steps to Menu Planning guide at nondietacademy.com/menuplan!

Key Quotes

“The journey is already part of the healing.” - Diana Herrera

“When you have a bad body image day, go to your closet, find the clothes that really make you happy, that you know fit you well, and that will bring you joy when you look in the mirror.” - Diana Herrera

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

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“My understanding of my relationship with my body, my childhood, and how I respond to triggers and just the world in general was a huge leap in my understanding of myself and really allowed me to continue to move forward in seeking relief and recovery.“ - Noel Linden

In this episode of the podcast, we welcome Noel Linden. Noel shares her journey and her history of struggling with an eating disorder and trauma, and what the recovery has looked like from that. She shares her story of how her relationship with food as a child turned into an addiction, leading to problems such as an eating disorder. She describes her journey to recovery, which included non-traditional treatments such as microdosing psychedelics. Their stories provide a unique perspective on the complex relationship between diet, anxiety, and depression.

[00:01 - 07:49] Healthy Relationship With Food

Noel relationship with food as a child
She used food as a source of comfort and addiction
How she learned to trust her body and relationship with food

[07:50 - 37:08] Seeking Professional Help

Noel’s experiences with body image, food addiction, and bulimia
She sought help from a psychologist to stop bulimia
- She used restrictive eating, orthorexia, and compulsive exercise to lose a lot of weight
She used a fungus called “Psilocybin” that she used for mental treatment
- It is shown to be effective for treating depression and PTSD in military veterans
Micro dosing is a method of using psilocybin

[26:48 - 31:59] Exploring Experiences With Psychedelics

Noel tells us her experiences with psilocybin and how it broke her bulimia
She shares that there are many available resources for exploring psychedelics therapeutically
- Books
- Websites
- Research studies
She references Tim Ferris’s podcast

[32:00 - 44:06] Wrapping up!

Noel advises listeners to find communities of people who have experience with psychedelics!
Save tons of time and money by planning meals ahead! Grab Katy’s FREE Six Simple Steps to Menu Planning guide at nondietacademy.com/menuplan!

Key Quotes

“It's so important for adolescents to find healthy coping behaviors for their emotions and for life.” - Noel Linden

“My understanding of myself, my psyche, the way my brain works, and it's something I resonate really strongly with. I was able to separate myself from this part of me, the bulimia, and really create space.” - Noel Linden

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

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In this episode of the podcast, Katy explains that finding a meaningful way to connect with our bodies starts by changing the language we use when discussing exercise. When we call exercise "work" or "hard," we’re already telling our brain that this is going to be a difficult activity. Instead, we should shift our focus from an externally imposed goal to something that feels open and free. Movement feels more connected to our intuition and leads to longer-term health benefits. Katy discusses how toxic fitness culture can be avoided by focusing on following your body’s signals and integrating movement into your life in a way that is enjoyable and suits you.

[00:01 - 07:49] Changing How We Think About Exercise

Katy explains that exercise can be enjoyed and seen as a way to connect with one’s body
The key language shift involves changing how we think about exercise

[07:50 - 37:08] Physical Activity Is Good Regardless Of Weight

Katy talks about exercise or working out
We should shift the language we use to talk about exercise to movement and change the way we feel about it
Physical activity is good for your body, regardless of weight

[26:48 - 31:59] Improving Mobility Is Important For Overall Health And Well-being

Katy says that mobility is important for overall health and well-being
Limited mobility can be due to a variety of factors, including genetics
She discusses ways to improve mobility
- Stretching
- Walking
- Biking
- Other physical activities

[32:00 - 44:06] Wrapping up!

Katy says that if you want to learn more about movement, as it relates to food freedom and intuitive eating!
Save tons of time and money by planning meals ahead! Grab Katy’s FREE Six Simple Steps to Menu Planning guide at nondietacademy.com/menuplan!

Key Quotes

“Movement feels a lot more open and free and flexible in terms of how it's done and how it's experienced. The possibilities feel a lot more limitless.” - Katy Harvey

“When you take the pressure off yourself and shift that language from exercise to movement, it can really shift the way you feel about it.” - Katy Harvey

JOIN the waitlist Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

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Instagram: @katyharvey.rd

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Website: https://katyharvey.net

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In this episode of the podcast, Katy discusses how diet culture has created unhelpful messages about food and emotions. She stated that eating can be helpful in response to emotions and that binging often happens when people are having emotions or are getting their needs met but are ashamed of themselves. She offers examples of when people might binge eat, citing hunger, deprivation, and emotional needs as the underlying causes. She encourages listeners to think of their emotions as messages from their soul and to welcome them!

[00:01 - 05:08]

Katy states that binge eating is often caused by hunger, deprivation, or emotions
Rebuilding trust with food means reincorporating it into one’s life in a mindful way
Breaking free from bingeing is about putting food back in its rightful place in one’s life

[05:09 - 20:43]

Katy describes our biological responses to food
We should have compassion, understanding, and gratitude for our bodies
She recommends eating a meal or a snack at least every three or four hours
Diet culture has sent us unhelpful messages about food
Food is a way to connect with people that we love
Understand what drives the binging of food

[20:43 - 25:43]

Hunger is a warning that prevents you from getting ravenously hungry
Katy talks about, “Systematic de-habituation”
- To desensitize yourself to the food that has too much power or charm over you

[25:44 - 32:51] Wrapping up!

Katy discusses the two ways to de-charm food:
- Reintroduce it into your life and have a small amount with every meal
- Have it every meal and snack until it loses its power

Key Quotes

“Emotions are like warning lights in your car.. We want to understand what the warning light is telling us so we can respond appropriately.” - Katy Harvey

“You need to just show yourself that you can have it(food) and that nothing catastrophic happens.” - Katy Harvey

JOIN the waitlist for Non-Diet Academy, opening soon! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

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In this episode, Katy interviews Nicole. She works for a major diet company, and she talks about how the company has shifted its focus over time and what she sees and hears from their customers. She shares her own experiences with treatment for eating disorders and her trauma recovery. She shares that the industry is driven by demand, and that even if customers try to steer away from restrictive diets, the industry will continue to thrive on calorie deficit thinking. Nicole says that instead of investing in programs that focus on weight loss and restriction, we should put our money into programs that focus on mindfulness and body trust.

[00:01 - 05:02] The Shift In Focus For Eating Disorder and Trauma Recovery

Nicole shares her experience with treatment for an eating disorder and her trauma recovery

[05:03 - 26:00] Change of Perspective On Weight Loss

Nicole discusses her experience with an eating disorder and her transition into treatment
- It led to a change of perspective on weight loss
She believes that the industry is driven by consumer brand
Weight loss should not be based on a calorie deficit
- It should be based on an intuitive eating approach

[26:01 - 29:45] Mindfulness and Care With The Intuitive Eating

Intuitive eating is a way of eating that focuses on listening to and caring for one’s body
- It is a key part of her recovery
She recommends yoga and meditation as ways to connect with and care for one’s body

[29:46 - 38:44] Wrapping up!

Nicole discusses how emotions can be uncomfortable, but they are ultimately beneficial if we allow ourselves to experience them
Save tons of time and money by planning meals ahead! Grab Katy’s FREE Six Simple Steps to Menu Planning guide at nondietacademy.com/menuplan

Key Quotes

“I was very unaware of anything that was going on in my body. I had no idea and the process of treatment, the different things that we did, the different tools that we used, helped me come into my body and notice what's going on and honor that. That gave me a level of self-awareness that is priceless.” - Nicole

“If we can start looking at food the way our body looks at food, I think that would be a lot more helpful.” - Nicole

JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

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In this episode of the podcast, Katy gives an overview of the 10 Principles of Intuitive Eating, and action steps for implementing each principle.

[00:01 - 07:49]

Katy explains that intuitive eating is a weight-inclusive approach to eating that helps us to get our biological and psychological needs met
She discusses the principles of intuitive eating work by helping to cultivate attunement to the physical sensations that arise from within our body
She discusses the benefits of intuitive eating, including improvements in mental and physical health

[07:50 - 37:08]

Katy discusses the hunger principle, which is to make peace with food
- Principle #1 is reject the diet mentality
- Principle #2 is honor your hunger
- Principle #3 is making peace with food
- Principle #4 is challenging the food police
- Principle #5 is discovering the satisfaction factor
- Principle #6 is feeling your fullness
- Principle #7 is coping with your emotions with kindness
- Principle #8 is respecting your body
- Principle #9 is movement
- Principle #10 is honoring your health

[26:48 - 31:59]

Katy says that it is important to stop judging the food and to remember that you are not doing the tug of war anymore
- Challenging the food police is a way to notice and break internal food rules that have been influencing your eating decisions
- Satisfaction is one of the most overlooked parts of our relationship with food, and it should be taken into consideration alongside nutrition
Intuitive eating is about connecting with emotions and viewing them as messages from our soul
- This is one of the hardest parts of intuitive eating
She shares that we should work within ourselves to treat our own bodies with kindness and respect by making the commitment to step away from dieting to actively choose to no longer pursue behaviors in the name of weight loss

[32:00 - 44:06] Wrapping up!

Katy discusses mindfulness, which is key when practicing intuitive eating
- Movement can look different for each person based on their own health needs
- Gentle nutrition includes making food choices that honor your health and taste buds while making you feel good
Save tons of time and money by planning meals ahead! Grab Katy’s FREE Six Simple Steps to Menu Planning guide at nondietacademy.com/menuplan!

Key Quotes

“Intuitive eating is a self-care eating framework that integrates instinct, emotion, and rational thought.” - Katy Harvey

“I would highly encourage you to journal about what came up for you, and to consider what movement could look like in your life. And to think of it as an experiment to see what feels good to you and to your body when we remove the pressure and expectation of doing a certain amount of movement for a certain number of days a week, or to burn a certain number of calories.” - Katy Harvey

JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

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“Our deepest insecurities could become our greatest connectors… When I share them, I connect on a much deeper, much more personal level than I could have if I would've just pretended like they didn't exist. “- Jenna Kutcher

In this episode of the podcast, we welcome Jenna Kutcher, she is a digital marketing expert, self-education mastermind, book-writing, data-obsessed algorithm avenger, detail-loving self-care activist, stubborn-as-heck achiever and individualist, small town puppy parent, frequent flier, margarita mixologist, and a mac-and-cheese-eating mama. She shares her experience with postpartum body-image struggles and how they’ve found ways to navigate those struggles. She emphasizes the importance of body image and self-love, and how we should not be afraid to talk about these topics. She shares her story of how she has struggled with body image and self-love for many years, and she found comfort and healing in self-care practices such as journaling, yoga, meditation, and eating delicious foods. Jenna encourages the listeners to find their own self-care practices and to shares these practices with others.

[00:01 - 04:33]

Katy introduces Jenna Kutcher!
Jenna tells us about how she grew up as a gymnast
Jenna shares her journey with body image and fertility struggles as well as her experiences with public criticism of her body
They discuss the pressure on women to “bounce back” after giving birth

[04:34 - 17:26]

Jenna discusses how she bounced back after having kids and how her body has changed since then
She talks about how it’s important of having open and honest conversation with ourselves about our bodies, especially in regards to our feeling of self-worth
She discusses about her book, “How Are You, Really?”
- The book is about embracing all aspects of who we are, not just the “perfect” version we see in the media or in other people’s expectations

[17:27 - 21:23] Wrapping up!

Find Jenna’s book here: “How Are You, Really?”
Save tons of time and money by planning meals ahead! Grab Katy’s FREE Six Simple Steps to Menu Planning guide at nondietacademy.com/menuplan!

Key Quotes

“I think the most challenging thing was not the bounce back idea, but kind of coming home to who I am outside of this identity.” - Jenna Kutcher

“When you heal your own belief of yourself and you emanate what you want others to see, and that confidence is so appealing. And part of it is because I follow other women who have similar bodies to mine and so when I see them rocking certain things, I'm like, “Oh my gosh, Yes!”” - Jenna Kutcher

“What about would your life look like if you could carry around that kind of peace within yourself and about your body?” - Katy Harvey

Resource Mentioned:

Connect with Jenna

Learn more about her on her https://jennakutcher.com/, Facebook, and Instagram!

Get her book: How Are You, Really?

JOIN Katy's Intuitive Eating & Body Kindness UnChallenge:
nondietacademy.com/unchallenge

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/clickhere

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Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

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How Are You, Really?: Living Your Truth One Answer at a Time

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“I always say I'm trying to go back to intuitive eating because obviously that's what I did for 35 years of my life before I got pregnant, I was eating intuitively and it worked for me really well, my body is still healthy. “- Anita Musiol

In this episode of the podcast, we welcome Anita Musiol, she is a coach, educator, speaker, and author. She’s dedicated to helping people transform their lives through food and body acceptance. Anita found her way back to intuitive eating after years of struggling, and urges listeners to find their own path to freedom. She has been body conscious her whole life and when she got pregnant, she only gained weight on her belly. This experience has left her to feel vulnerable after having a child, and with all the changes going on in her life at the time, it was easy for other people to tell her what she should be doing to look good. She discusses her experiences with intuitive eating, which is when you eat based on your body and not according to a diet plan.

[00:01 - 10:36] The Struggle With Food Restriction and Weight Obsession

Katy introduces Anita Musiol
Anita shares her story of struggling with food restriction and weight obsession after getting pregnant, and eventually finding her way back to intuitive eating
She talks about her turning point
- When she got pregnant, she only gained a little weight despite having a C-section
- She heard comments from people about how she needed to “look good”
She shares that after her sone was born and she could start exercising to lose the weight off naturally, she would still hear comments about how women need to lose weight in order to “look good”

[10:37 - 26:47] Finding Your Way Back With Intuitive Eating

Anita talks about pregnancy and having children is such an interesting element of how women relate to their bodies
She says that it’s common and normal for bodies to change, and to be at a higher weight after you’ve had babies
- That’s what happens to our bodies
- That alone makes women afraid of getting pregnant again

[26:48 - 29:10] How to Stop Your Body From Weight Cycling

She talks about how she struggled with her weight for many years and how she eventually found out that her weight was not always under her control
- She has tried different diets and methods of weight loss but none of them worked for very long
She eventually find intuitive eating and decided to try it out
- She realized that the set point weight might change depending on how often she dieted in the past
She found that intuitive eating is a way of eating that allows for hunger and fullness to be self-determined, rather than based on external cues
When struggling with body image, one of the best things to do is to be grateful for their health and feel good about themselves
- One of the best pieces of advice that she has ever received is to stay true to themselves

[32:25 - 39:05] Wrapping up!

Anita shares that being true to yourself is being honest with your thoughts, feelings, and actions
- Listening to your body is important for intuitive eating
Save tons of time and money by planning meals ahead! Grab Dr. Katy’s FREE Six Simple Steps to Menu Planning guide at com/menuplan!

Key Quotes

“Let yourself eat when you want and what you want.” - Anita Musiol

“I guess for some people it's easier or faster to bounce back and others are not even bouncing back because they've been dieting all their lives, so they kind of probably have to teach themselves or their body needs to teach itself.” - Anita Musiol

“Everybody's body is different in terms of how it kind of responds after pregnancy and after giving birth… That's not how biology works. We don't get anything back it's we just have our body the way it is and we have to be able to move forward with that.” - Katy Harvey

Resource Mentioned:

Set Point Weight Theory

Connect with Anita

Learn more about her on her website, Facebook, and Instagram!

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

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This week, on the podcast, we're talking about the idea that weight loss improves health, and why doctors tend to focus on weight loss with their patients. We also look at what the science actually says about weight and health (it might surprise you), and how to advocate for yourself with your doctors.

Another factor we are talking about is weight stigma and how it can have negative effects on people's health. Weight stigma is shown to be pervasive among doctors (and dietitians), and it correlates with worse patient care and worse medical outcomes (which then often get blamed on the patient and their weight). Go ahead and hit play and listen to Katy break down this complex topic so that you can take care of your body and your health in meaningful ways.

“I would argue that weight is a false metric. It's easy to measure, easy to compare and thus it appears useful, yet it isn't, because weight actually doesn't tell us that much about a person. “- Katy Harvey

[00:01 - 10:27] Intentional Weight Loss Will Result In Weight Gain

Discussing the topic of health and weight pressure from doctors
It’s important to remember that everyone is different and what works for one person may not work for another
It’s important to be honest with your doctor and let them know your concerns about weight loss being part of your health regimen
How BMI is a flawed metric
- It does not take into account a person’s health
- Weight doesn’t determine our health
The correlation between being overweight and certain health conditions
- The bias and has been shown to shown to produce poor health outcomes
- Being overweight does not mean it’s bad for your health
Intentional weight loss is likely to result in weight gain in the long run

[10:28 - 19:23] Understanding The Science of Weight Loss

Dieting is not effective and can lead to worse health outcomes
Physical activity is a better predictor of longevity than weight
Health promoting behaviors
- Getting enough sleep
- Taking medications
- Having access to routine health care
Understanding the science before recommending weight loss
Weight cycling
- Telling someone to lose weight will result to losing and regaining it

[19:24 - 29:10] Having a Relationship with Food

Being a fat is seen as the worst thing ever
- Why people avoid medical care
The stigma on weight leads to poorer outcomes for fat patients
Doctors spend less time with their fat patients
- Results in poorer outcomes
Ask you doctor to talk about your health without talking about weight
- Asking your doctor to not be weighed
The societal obsession with weight
- It can be harmful to your health
- The doctor is using a weight-centric approach
Katy discusses the benefits and drawbacks of weight discussions with doctors
- The discussion can be harmful if the doctor has concerns and recommendations about weight
Katy recommends that clients advocate for themselves when it comes to their health and weight
- Don’t just blindly listen to your doctors about weight
- Doctors should ask their overall relationship with food and health

[29:11 - 32:24] The Benefits of Intuitive Eating Over Dieting

Weight cycling is more unhealth than being chronically overweight
- Weight cycling can be heard on the body and can lead to other health problems
Intuitive eating is correlated with improved health parameters
- Dieting correlates with worsening health parameters
Lifestyle changes to improve your diet
- Adding more potassium-rich foods
- Physical activity that help manage conditions like blood pressure and diabetes
Getting physical activity regardless of weight is a better predictor of the longevity than your weight
Health promoting behaviors
- These are proven to be more effective and enjoyable and sustainable that doing a temporary diet

[32:25 - 39:05] Wrapping up!

Doctors are generally very kind and caring people
- It is important to practice using your voice and being upfront and direct with your doctor
People can overcome fears and anxieties about their health through therapy and competent medical care
Save tons of time and money by planning meals ahead! Grab Katy’s FREE Six Simple Steps to Menu Planning guide at nondietacademy.com/menuplan!

Key Quotes

“Sometimes people interpret intuitive eating or Health At Every Size to mean that we're disregarding health and that seriously could not be farther from the truth. We are very much in favor of health when we're practicing intuitive eating and a more meaningful and effective way rather than getting tunnel vision around weight and dieting because that fixation is actually causing more harm to help.” - Katy Harvey

“We need to be supporting people with interventions that are actually health promoting, things like getting enough sleep, taking your medications, having access to routine health care, being physically active, physical activity is shown to benefit health, regardless of where a person's at on their weight spectrum.” - Katy Harvey

“There is a correlation between weight and health and some health conditions. I am not denying that correlation, but correlation is not the same thing as causation. And even if weight is the culprit, the recommendation to lose weight is a problem in and of itself.” - Katy Harvey

Resource Mentioned:

Seth Godin
Dr. Kayla's interview on this podcast

JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

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“There's a good chance that you've struggled with your own eating and body image. And maybe you've done a lot of dieting or you've experienced disordered eating, and wouldn't it be great if we could ultimately prevent those things in our kids?” - Katy Harvey

In today’s episode, we’re going to talk about body image and how this is one of the most important aspects of building trust with our bodies.

This episode is about body image and hot it can be an obstacle to trusting our bodies. Katy offers practical tips on how to improve our body image that don’t involve obsessing about weight or dieting. These tips focus on accepting our bodies as they are, wearing clothes that fit well and avoiding clothing that causes discomfort. She encourages us to be mindful of how our clothing affects our body temperature, weather conditions, and how we feel overall. She advises listeners to change up their social media feed to focus on positive images, practice self-compassion, and curate content that makes them feel good about their bodies.

[00:01 - 09:05] Work Towards Body Acceptance

Listening to your body and not the way you look
Practical and doable tips to improve your body image
Make peace with food and not worry about gaining weight
Working towards body acceptance
- Stop struggling with this for the rest of your life
Wear things that fit
- Weed out the clothes that don’t fit and donate them
- Separate your wardrobe and put them in a different location in your house
Think about getting clothes that will tolerate the changes in your body
Exploring food and relationship with our body
- Allow weight fluctuations
- Making peace with food

[09:06 - 16:12] The Yin and Yang of Self-Compassion

Get clothes that fits as an act of self-care and self-love
Improve your body image is to practice body gratitude
Practice “Fake it till you make it” with feeling grateful for what your body does for you
Exercise self-compassion
- We need to have compassion for the pain and suffering that causes to our body images and our self-esteem
The Yin and Yang of Self-compassion
- Use your voice and providing yourself with what you need
- Asking for what you need
Improve your body image without focusing on weight loss

[16:12 - 20:24] The Healing and Acceptance Towards Your Body

Think your body as a home
- Work on what is pleasing to us rather than dressing to impress the outside world
- Wear what you want with your body
Be comfortable in your own skin and treat yourself with love and respect
Stop body checking
- Get rid of the scale because it is not a measure of success
Katy encourages you to do some journaling and reflect on that
- Get the journal prompts at: nondietacademy.com/bodyimage

[20:25 - 27:10] Wrapping up!

Save tons of time and money by planning meals ahead! Grab Katy’s FREE Six Simple Steps to Menu Planning guide at nondietacademy.com/menuplan!

Key Quotes

“Think about getting clothes that are flexible that will tolerate changes in your body.” - Katy Harvey

“Connecting with the gratitude towards what your body does because your body does amazing things just to keep you going each and every day.” - Katy Harvey

“Improve your body image without focusing on weight loss.” - Katy Harvey

Resource Mentioned:

Kristin Neff

JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

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As parents, how can you help your kids develop a healthy relationship with food?

This episode is all about how we can teach children to make peace with food and their bodies, while still existing in diet culture. Dr. Katy explains the “Division of Responsibility” strategy which focuses on getting children to eat a variety of nutritious foods in a no-pressure environment. She also encourages us to think about our own relationship with food as kids and how we might be perpetuating the same issues in our children.

[00:01 - 12:39] Doing More Harm Than Good

As adults, let’s reflect on our own relationship with food while growing up
Body issues can be passed down to generations
The fear-mongering around childhood obesity
- Our attempts at preventing or solving these problems in our kids create worse problems
Dieting in kids is the number one predictor of them gaining weight above and beyond their growth curve
- Classifying and pathologizing bodies with stigmatizing terms
Dieting can also cause eating disorders
- This can start with “healthy eating” conversations and initiatives at home and in schools
Diet culture is pervasive and misguided

[12:40 - 20:00] Division of Responsibility

How to encourage and preserve a kid's ability to listen to and trust their bodies
Provide a structure depending on age
Katy discusses Ellyn Satter’s “Division of Responsibility” strategy
- Family meals are encouraged, eating with children rather than feeding them
- Parents provide the food and are responsible for when and where it is consumed
- Children are responsible for how much and whether or not they eat
- The problem arises when parents and children cross each other’s territories
- Toddlers need more structure and take this learning when they grow up

[20:01 - 34:04] Creating Structure for Younger Children

Want to make meal and snack planning easier? Download Dr. Katy’s FREE guide: Six Simple Steps to Menu Planning at nondietacademy.com/menuplan!
Present the food in a way that your kid can handle
Playing with food is okay for younger kids
Don’t bribe or force kids to eat
Serve everybody at the table the same food but offer variety
- New and familiar food
Keep a schedule for snack time and help them how to handle sweets
Avoid snacking with distractions
Don’t label foods as good or bad
Provide filling but not thrilling snacks for bedtime
Repetition is key

[34:05 - 40:17] Allowing Tweens and Teens to Have Autonomy and Responsibility

The overall goal is that they should feel good with food
Help them accept that body changes are normal
Let them make their own food and observe
Conversations about food are important

[40:18 - 43:54] Wrapping up!

Save tons of time and money by planning meals ahead! Grab Dr. Katy’s FREE Six Simple Steps to Menu Planning guide at nondietacademy.com/menuplan!

Key Quotes

“Classifying and pathologizing of bodies that we do in our culture… It's actually jacking up our relationship with food and it's disrupting our ability to listen to our bodies and to eat intuitively.” - Katy Harvey

“Meals should be a pleasant experience for everyone involved. We want our bodies to be in a relaxed or a rest and digest mode rather than fight or flight.” - Katy Harvey

“We don't need to harp on our kids about nutrition or healthy eating. That often makes things worse. We need to provide them with the structure that helps them listen to and trust their bodies.” - Katy Harvey

Resource Mentioned:

Child of Mine: Feeding with Love and Good Sense by Ellyn Satter
Secrets of Feeding a Healthy Family: How to Eat, How to Raise Good Eaters, How to Cook by Ellyn Satter

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

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Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

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Child of Mine: Feeding with Love and Good Sense, Revised and Updated Edition

Secrets of Feeding a Healthy Family: How to Eat, How to Raise Good Eaters, How to Cook

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“All bodies are bikini bodies. Put on a bikini and bam! You now have a bikini body. There is no need to alter yourself in order to wear a swimsuit.” - Katy Harvey

Is the idea of summer stressing you out? Does the thought of wearing a bikini and not having the perfect beach body give you anxiety?

In this episode, Dr. Katy tackles the truth about how companies are capitalizing on our body insecurities and glorifying unattainable body standards, especially during summertime. It’s time to bust the “beach body” myth and start showing up as our natural selves, imperfections and all. Find out Dr. Katy’s four tips to take back our confidence in our bodies this summer.

[00:01 - 09:04] Diet Culture During the Summer Season

Dr. Katy on embracing summer
The surge of weight loss advertising in the month of March
Showing our skin makes us feel more exposed
Examining the origin of “bikini body” and “hot girl summer”

[09:05 - 18:42] Four Tips for Feeling Better About Yourself This Summer

Wear the summer clothes
- Ditch all those uncomfortable layers of clothes
Put the swimsuit and go
- Don’t think about what other people will say
Just wear what you want to wear
- Channel the confidence that you imagine you'd have if you had the body of your dreams
Live life unapologetically
- You’ll miss out on life if you’re just waiting to lose weight
- Give yourself permission to be in photos!

[18:43 - 20:12] Wrapping up!

Want a little more support, guidance, and specific action steps to kickstart and boost your process towards food freedom and body acceptance? Check out Dr. Katy’s Intuitive Eating and Body Challenge UN-CHALLENGE at nondietacademy.com/unchallenge!

Key Quotes

“Having fat on your body is normal. Being fat is not a moral failing. Bodies come in all shapes and sizes and all bodies are good bodies." - Katy Harvey

“I'm asking you to try being yourself without hiding parts of yourself both literally with your body and figuratively with your personality. Stop being afraid of being too much or taking up too much space. You are allowed to take up space. You deserve to take up space.” - Katy Harvey

“When you choose to live life more fully and let go of hating your body, you will likely find that the idea of shrinking your body starts to feel less important.” - Katy Harvey

Resources Mentioned:

“Why Can’t We Stop Talking About Bikini Bodies?”: https://slate.com/human-interest/2014/07/the-history-of-the-term-bikini-body-explained.html

Intuitive Eating Made Easy FB group: https://www.facebook.com/groups/306396290454800

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.

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“Let's cut ourselves some slack for how stressful life can be, especially considering the fact that we've been living through a pandemic these past couple of years. And I guarantee that we will look back on this time 10 or 20 years from now, and then we'll have the wisdom to see that we didn't need to hustle so hard or stress so much about the little things. ” - Katy Harvey

It’s so easy to get lost in the chaos of everyday life. When we’re being pulled in multiple directions by work, family, and other responsibilities, how do we find time to listen to our bodies?

In this episode, Dr. Katy talks about the challenges of intuitive eating in the face of overwhelming stress. There are a lot of reasons that we can get disconnected from our appetite, and in those instances, we need a framework or a strategy to help us nourish our bodies. She also emphasizes the importance of slowing down and taking time to enjoy food while still maintaining an active lifestyle. Listen in as Dr. Katy gives four practical tips to care for our bodies when we’re stressed.

[00:01 - 09:11] Your Body’s Physiological Response to Stress

Katy’s own experience in dealing with a stressful day
The dangers of undereating, overeating, or emotionally eating
When we're stressed, our biological cues for hunger are blunted
The world today and the daily demands of life

[09:12 - 12:25] Stick With a Consistent Eating Schedule

Have consistent, reliable, and predictable opportunities to eat
Don’t go too long without food
A diet program vs an intuitive eating plan to keep your body nourished

[12:26 - 14:22] Check In With Your Body

Take time to do a mental body scan
Do belly breathing exercises
What are other ways hunger presents itself?

[14:23 - 17:25] Practice Practical Eating

Eating even though we’re not particularly hungry
Be aware of your eating habits in response to stress
Practical eating doesn't go against intuitive eating

[17:26 - 19:59] Keep It Simple

Don’t make food harder than it needs to be
Frozen foods and takeouts are totally okay
Reduce the mental load by trying meal delivery kits

[20:30 - 22:40] Wrapping up!

Go to katyharvey.net/hellofresh to get a discount on Katy’s favorite meal delivery service!
Always be gentle and patient with yourself

Key Quotes

“Stress and anxiety are two that in particular, really manifest in our stomachs." - Katy Harvey“This hustle culture that we're living in is really out of control. No wonder we're too stressed to listen to our bodies. And no wonder we're sometimes using food to cope. And no wonder we feel like we need a diet or a program to fix us. So let's just take a moment and have some compassion for how hard this is.” - Katy Harvey

“I think sometimes people assume that they shouldn't eat if they don't feel a hunger signal because that means they're not eating intuitively, but that couldn't be farther from the truth. Part of intuitive eating is the knowledge and the wisdom of when we need to fuel our bodies.” - Katy Harvey

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

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“If you're searching for these aesthetic goals, yes, you may achieve them in the short term, or you may not, genetics are strong. But with that, it's like a fight that you're just going to keep fighting and keep fighting and eventually lose. It can turn into this really big obsession with this outward goal that you can easily shift into an inward goal and feel so much more fulfilled.” - Allison Crawford

In this episode, Katy welcomes Allison Crawford, also known as @not.your.mamas.body.image on Instagram. She’s also a certified personal trainer, a certified group fitness instructor, and a yoga teacher. Through her content and work, Allison wants to help others shift their mindset when it comes to body acceptance. This includes doing away with “aesthetic” goals, changing the language we use when talking about our bodies and other people’s bodies, and inviting healthier and more meaningful conversations about body image.

[00:01 - 10:15] Shifting the Focus from Fitness to Body Image

Moving away from a restrictive diet, bad eating habits, and hardcore exercise
Having more body awareness instead of defining health by the numbers

[10:16 - 16:28] The Non-Diet Space in Social Media

Allison talks about the story behind her Instagram account
Breaking the diet mentality that’s been passed down in families
Body image feels more personal

[16:29 - 31:22] Aesthetic Goals Can Lead You Down the Wrong Path

Being a non-diet trainer and unpacking the real reasons why people want to lose weight
Examining the obsession with aesthetic goals for weight loss and aging
The important things we miss out on because we’re so worried about how we look
Allison on slowing down and bringing balance and peace in life with yoga

[31:23 - 38:15] Navigating Diet Culture as a Mom

Working on the language we use when talking about bodies, especially in front of children
Finding teachable moments
Cultivating a home filled with awareness and acceptance

[38:16 - 49:09] Wrapping up!

Rapid-fire questions with Allison
Allison’s words of advice for those who are just stepping into the non-diet space
Reach out to Allison!
- Links below

Resource Mentioned

The Book of Gutsy Women by Hillary Clinton and Chelsea Clinton

Connect with Allison Crawford

Instagram: @not.your.mamas.body.image

Jewish Community Center, Birmingham, Alabama: https://bhamjcc.org/wellness/group-fitness/

Key Quotes

“I feel like when you become more intuitive with the way that you eat, and with the way that you move your body and with the way that you live, you're able to have a little bit more body awareness. So you're able to just notice when something's off in your body, so because of that, I feel like I just have more flexibility on what I feel like health is.” - Allison Crawford

“Fighting our own biology is such a waste of energy because, in the end, your body's going to win.” - Katy Harvey

Wondering how can you continue to move towards becoming a non-dieter? Download Five Steps to Becoming a Non-Dieter for free at https://www.nondietacademy.com/phases

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.

The Book of Gutsy Women: Favorite Stories of Courage and Resilience

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“We're made to feel like we failed when we can't keep off the weight with dieting when the real issue is that dieting doesn't work in the first place, it just makes us think that it's working because it creates the illusion of effectiveness by producing initial weight loss followed by weight regain.” - Katy Harvey

Let’s face it, you can’t scroll through a magazine aisle or browse social media and not see articles titled “The Secret Diet to Losing Weight,” or “Best Weight Loss Diets.” In this episode we get real and we talk about why there is no best diet for weight loss. We also discuss meaningful and actionable suggestions for what to do instead – Intuitive Eating.

Intuitive eating is a way of eating that focuses on your body's natural hunger and fullness cues. The best part is, that our bodies are naturally designed to do this. It means that we don't have to overthink or second guess what we're eating.

[00:01 - 08:01] There is No Best Diet for Weight Loss and Here’s Why

Katy talks about a meta-analysis that had been done on a bunch of different diets to see which one was best for weight loss
- Compared, all diets will produce the same weight loss results at the 12-month mark
- 95% of people who lose weight via dieting will have regained it within 2-5 years
- Two-thirds of those people will regain more weight than they lost initially
How dieting can be discouraging and physically and mentally unhealthy
The ultimate outcome of most diets is weight gain
Dieting is also the number one predictor of developing an eating disorder

[08:02 - 14:24] What a Person Should Do If They're Wanting to Lose Weight

We first need to redefine success and help you connect with a goal that you can actually achieve
- What are you hoping weight loss will do for you?
- Why do you want to lose weight?
Intuitive Eating
- Considered a weight-neutral approach, the purpose of intuitive eating is focused on making peace with food
- Your body is naturally going to find its setpoint weight range
- Helps you accept your body by having you stop fighting against it
- Research shows that intuitive eating helps with cholesterol, blood pressure, inflammatory markers, blood sugar, depression, self-esteem, and body image issues

[14:25 - 16:17] How Intuitive Eating is Different from Dieting

Intentionally nourishing your body with what it wants and needs
While Intuitive Eating gives you principles and guidelines to follow, it’s about turning inward and coming back to the wisdom of your body
You focus on listening to your body and making peace with food
Health is more than a number on a scale and is considered in a much broader sense

[16:18 - 17:41] Wrapping up!

Where do you start with Intuitive Eating?
- Pick up the book Intuitive Eating by RDN Evelyn Tribole, RDN Elyse Resch
- Start listening to your body
Pick up Katy’s free resource on Intuitive Eating https://www.nondietacademy.com/dailyhabits

Resources Mentioned

Episode 04 - How to Handle Weight Gain (or the Fear of It) With Intuitive Eating
Book: Intuitive Eating by RDN Evelyn Tribole, RDN Elyse Resch
Pick up Katy’s free resource on Surprisingly Simple Ways to Ease Into Intuitive Eating

https://www.nondietacademy.com/dailyhabits

Key Quotes

“With intuitive eating, I always encourage people to set their goal of weight loss off to the side. And instead, to practice curiosity around what happens with their body once they make peace with food.” - Katy Harvey

“When people aren't battling food, and when their weight settles into a natural place, they usually feel less hatred towards their body. It's kind of this paradox. Once you stop hating and fighting against yourself, you actually start accepting yourself.” - Katy Harvey

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.

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“Just find something you like. ‘Do you like doing what you're doing?’ 'No, not really.' Well, find something you like doing, something that's fun. So just changing that up because again, depending on the person, they may take that whole joyful thing, like snowflakey and that kind of thing.”

Body image is something that a lot of people struggle with. But in a society that tells them to "man up" and not worry about their bodies, men are reluctant to talk about it.

Intuitive eating coach Jeff Ash joins Katy to open the conversation about the pressures men are facing within the diet culture and the challenges they have in trying to connect with intuitive eating. He goes in-depth about these issues and gives valuable insights for men (and women, too) on how to transform their relationships with food and fitness.

[00:01 - 10:12] From Intentional Fat Loss to Intuitive Eating

Jeff talks about being into the active lifestyle, fitness, and nutrition
Stepping away from the typical weight loss-type of coaching
Advocating for intuitive eating in the community

[10:13 - 28:07] Diet Culture and the Societal Ideals of What Makes a Man

The female-driven intuitive eating space
The difference in body image messaging and expectations between men and women
His insights on the toxic mentality about dieting
- Oversimplification and Spiritualization

[28:08 - 33:38] His Own Relationship with Food and Fitness

Jeff shares his recent medical procedure experience
Developing a passion for ninja training
How intuitive eating guided him to joyful movement

[33:39 - 38:55] Jeff’s Approach to Coaching

Finding ways to communicate with different clients
How Jeff coaches vs a typical weight loss coach
Intuitive eating goes beyond food and physical activity
The importance of having a goal and finding things that you enjoy
Being curious more than prescribing

[33:39 - 51:48] Addressing Pain

Is weight a contributing factor to experiencing physical pain?
Listening to what your body tells you

[51:49 - 1:02:37] Wrapping up!

What Jeff’s least favorite trend in the diet and industry right now is
Rapid-fire questions with Jeff
Jeff’s advice to those who want to start their journey with intuitive eating
Reach out to Jeff!
- Links below

Resources Mentioned

Ellyn Satter
Intuitive Eating: A Revolutionary Anti-Diet Approach by Evelyn Tribole, MS, RDN, CEDRD-S and Elyse Resch, MS, RDN, CEDRD, FAND

Key Quotes

“...with guys, I think that's where the difference is. Mainly that I see is that there's the emphasis on being thin, but also on having a significant amount of muscle. And I think that comes from, again, those societal ideals and pressures on what makes a man. You should be strong and you should be muscular.” - Jeff Ash

“I think that's the same with intuitive eating. It's not that it's just for women, but the tone tends to be there. So I think that's why it can be important to kind of find different ways of communicating the same thing.” - Jeff Ash

"We have enough things to deal with and struggle within our lives that we don't need to have food. Another thing to guilt us into something.” - Jeff Ash

Connect with Jeff Ash
IG: @intuitive.eating.men
Website: Hope Drives Me - Equipped to Thrive
Podcast: Men's Intuition

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

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Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

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“It takes a lot to unlearn all the stuff that we've been taught in the past. It takes some research, but also, you just got to continually work on your head. And I know if you've got a fixed mindset, it's not going to change.”

Do you ever think about how words have a big impact on little children? Karen Rich remembers being a 6-year-old girl and how being labeled “overweight” by her doctor led to a lifetime of struggle with weight. Through therapy and learning about intuitive eating, she’s able to enjoy a happy relationship with food and an even happier relationship with her husband and her community. Listen in as she talks to Katy about her story.

[00:01 - 14:55] Growing up with Body Image Issues

Karen talks about how she was defined by her weight since childhood
“Helpful” comments are sometimes actually harmful
Her struggle with vision loss
How eating gives you bad days
The turning point for Karen

[18:16 - 30:22] The Journey to Body Respect

“All foods are the same” and having this paradigm shift
Finding the good things about your body
The challenge of changing other people’s perspective on body image
Karen’s advice for people who are just starting to think about intuitive eating
How Karen’s husband supports her process

[30:22 - 38:55] Wrapping up!

What Karen is grateful for about her body
Rapid-fire questions with Karen
Karen’s insight on the importance of a compassionate community around you

Resources Mentioned

The Body Is Not an Apology: The Power of Radical Self-Love by Sonya Renee Taylor
Your Body Is Not an Apology Workbook: Tools for Living Radical Self-Love by Sonya Renee Taylor
The Heroin Diaries: A Year in the Life of a Shattered Rock Star by Nikki Sixx

Key Quotes

“It's okay. It is. And it is totally okay. And it's normal. And it's interesting that our body image does tend to kind of go back and forth and up and down like that. And oftentimes it correlates with how we're feeling about other things in our life." - Katy Harvey

“It's really not that much about the food, that it's more about the feelings… I've read over and over food doesn't fix feelings. That's true. But what if the feelings can fix the food? “ - Karen Rich

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.

The Body Is Not an Apology: The Power of Radical Self-Love

Your Body Is Not an Apology Workbook: Tools for Living Radical Self-Love

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In this episode, I will share with you what I would do differently if I were starting over, knowing what I know now. Having worked with hundreds of clients and doing this for over a decade, I’ve seen what works and what doesn’t for people. If I know then what I know now, my journey would’ve been easier and less intimidating. So listen in to get these episodes nuggets!

[00:58 - 32:13 ] 8 Things I Would Do Differently If I Started Over With My Own Intuitive Eating Journey

Check out my new favorite free resources: A free quiz unique path to food freedom

#1 - I would journal more

This allows us to slow down and reflect on our thoughts and feelings

#2 - Worked with a professional or taken a course

My process of intuitive eating would’ve been faster without the unnecessary fear or shame
Consult a certified intuitive eating counselor, dietician, or therapist
Utilize online resources but be mindful as there are other misleading information online as well

#3 - Joined an online community

Learn with other people who are also going through what you’re going through

#4 - Stopped weighing myself sooner

Stepping away from the weighing scale, event temporarily could be a part of your healing process

#5 - Seek out learning about weight stigma and anti-fat bias

I discuss the 10 Adverse Childhood Events (ACE)

#6 - Turn off the Food Network and get a new hobby

When you deprive yourself of food, food is all you could ever think of

#7 - Set the idea of health off to the side

I'm infinitely healthier mentally and physically now than I was before I embraced intuitive eating.

#8 - Approach your journey of Intuitive Eating with self-compassion

Extend yourself the same kindness you would to a friend

[32:17 - 36:58] Wrapping up!

How to acknowledge your feeling when you are having a bad body image day

Key Quotes

“Sometimes people need to hear things from others who are at like that peer level and not the leader or the professional, they need to hear things from each other, for it to feel a little bit more relatable or real.” - Katy Harvey, non-diet dietitian

JOIN Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

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Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

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“What I learned about my relationship with food was how disordered it was. And I learned about how I had treated my body so badly because I didn't love it. I didn't appreciate it. And when I say I learned, I treated my body badly. It wasn't like somebody shamed me into that it was a realization, it was an awakening, it was me waking up and going, oh my god, I have this amazing biological, you know, a system so to speak, that is me. Like I finally learned not to see myself separate from my body.”Having a healthy relationship with food does not happen overnight. Especially if you see food as the culprit of your depression, eating disorder, and failures in other aspects. Katy sits down with Maria to deep-dive into her experience after bariatric surgery, the reasons why she chose to have it, and how she’s able to heal her relationship with food and recovering from an eating disorder. Let’s get started.

[00:01 - 05:26] Opening Segment

Welcoming Maria to the show
Rewiring her mindset with food

[05:27 - 31:58 ] Rebuilding Your Relationship with Food

Maria shares her relationship with food growing up in a Sicilian family
How dieting changed Maria’s relationship with food
Maria shares her bariatric surgery experience
The impact of the surgery on her mental and physical health
After surgery challenges
How Maria deals with recurring bad body image

[31:59 - 37:42] Wrapping up!

What Maria is grateful for about her body
Rapid fire questions with Maria
Maria’s advice to people who want to make peace with food

Key Quotes

“When you're dieting, all you're focused on is diet, diet, diet, right, dude, food. It's like you're trying to get away from the food, but all you really do is run straight to the food. Because it's never out of your mind.” - Maria

“We avoid all of the uncomfortable emotions, we end up avoiding the wonderful ones as well.” - Katy

Resources Mentioned

Untamed by Glennon Doyle

Brene Brown

Check out: https://bariatrictimes.com/intuitive-eating-healthier-relationship/

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

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“So work on reminding yourself that no food is inherently good or bad. All foods can be part of a nourishing eating pattern. And also try to trust that in the long run, your body is going to desire enough food variety to get the nutrients you need. But also know that in the beginning, it's very normal to perpetually want to eat your formerly forbidden foods over and over again, those things that you were labeled as bad or unhealthy, they're probably going to be most of the things that you want at first. And you just have to let this run its course your body needs to know and trust that those things aren't going away. Once it believes that they're not going to go away, it won't have that like compulsive nature to it, where you want to keep eating those foods over and over again.” - Katy Harvey

There are a lot of misconceptions about intuitive eating especially now that it’s gotten a lot of social media attention. In this episode, I will deep dive into what intuitive eating really is and what it can do for you. One thing is for sure, it is not a weight loss plan. Let’s get right into it.

[00:01 - 25:22 ] Exactly What Is Intuitive Eating

What Intuitive Eating Is and Isn’t
The 10 principles of Intuitive Eating
The 3 steps to get you started
A key mindset shift you need to make intuitive eating work

[25:23 - 27:34] Wrapping up!

Episode recap
Listen to this episode again to fully absorb these concepts
Grab a free copy of the hunger and fullness guide on my website: https://www.nondietacademy.com/hunger

Key Quotes

“Treat yourself like you would a friend. Because I can pretty much guarantee that you would be nicer to a friend, then you are yourself because we are our own worst critics.” - Katy

Resources Mentioned

Intuitive Eating
Kristin Neff

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“Rewiring your brain to not be stuck in the diet mentality anymore is going to take time and patience and a whole lot of practice. You're trying to undo decades of living in a diet culture. So this isn't just going to magically change overnight. Shifting to non-diet thinking will take some intentional work on your part. You're going to have to keep practicing and noticing and shifting those thoughts. But you know what's awesome, we have brain research that shows us that these types of changes in our thinking are totally possible. No matter how long you've been stuck in the diet mentality or how long you've been struggling with an eating disorder, recovery and healing are possible.” - Katy Harvey

Are you obsessing over the number in your scale dreading every pound added to your weight? You are not alone! Being restrictive makes you think more of what you really want to avoid – food. But it should not be the case. Food is something that makes us happy and nourishes our bodies. In this episode, Katy Harvey talks about how we can be freed from the toxic diet and culture and how we could rebuild our relationship with food positively through intuitive eating.

[00:01 - 25:22 ] Shift The Diet Mentality

The stigma on Dietitian and Nutritionists
A food therapist, not a food police
A lifestyle without obsessing over our weight
Diet mentality explained and how you can ditch it!
The impact of healthy eating
Correcting our attitude towards food
The diet paradox
I’ve ditched dieting. Now what?
Four steps to shifting to the non-diet mentality
- Accept that dieting doesn’t work
- Identify where the diet mentality is showing up in your thinking and behaviors
- Stop weighing yourself
- Be Patient and gentle with yourself

[25:23 - 27:34] Wrapping up!

Episode recap
Grab the free resource on my website. (See link below)

Key Quotes

“Your relationship with food matters more than the food itself.” - Katy Harvey

“Be gentle with yourself and remember that there's no such thing as perfection with this stuff. It's about taking consistent steps towards connecting with your body and trusting yourself with food.” - Katy Harvey

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

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“People are struggling, the need for mental health services is very high right now. assessing our health needs to be done with the bigger picture in mind, not just your height and weight and BMI.”- Katy Harvey

The stigma that people who are on the fat side are unhealthy while those who are slim are typically healthy is extremely pervasive today. This does not only affect one’s mental well-being but also often leads to misdiagnosis. Now is the best time to set things straight and correct this perception. Katy Harvey unpacks everything you need to know about BMI, its effect, and whether or not it is still an accurate predictor of health. Let’s get right to it!

[00:01 - 25:24 ] What Your Body Mass Index (BMI) Does Not Tell you

Top 5 Reasons Why BMI Is A Crap
What is Body Mass Index (BMI), definition, calculation, and body ranges
Medical weight bias causes misdiagnosis
Topical Anorexia explained
Symptoms and causes of obesity
Signs you may have an eating disorder

[25:35 - 28:29] Wrapping up!

Katy’s challenge: Disregard BMI as a measure of your own health and self-worth
Share this with people you think will benefit from this episode

Key Quotes

“As a dietitian who works with a lot of people who struggle with various types of eating disorders and disordered eating, I can tell you without a shadow of a doubt that sometimes the pursuit of getting healthier can make us very unhealthy physically, mentally, and socially, trying to lose weight can break your body down and destroy your physical health. ” - Katy Harvey

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“That's diet culture in a nutshell, it takes away that trust in your own body.” - Dr. Kayla

In this episode, I am sitting down with Dr. Kayla where she talks about her journey growing up, how a comment that her swim coach made kind of set her down the path of food restriction, and the ways in which her rigidity with food was praised and encouraged. She also talks about how she stumbled across intuitive eating and what a huge difference it has made in her life, and some really brilliant insight from her perspective as a physician. It's so interesting to hear her talk about the culture and training of doctors and how important the therapeutic relationship between a doctor and patient is! So grab yourself a cup of coffee or tea and settle in for my conversation with Kayla.

[00:01 - 10:19 ] Dr. Kayla’s Body Acceptance Journey

Dr. Kayla shares a little bit about her background
Her relationship with food growing up
Realizing that she wanted to change her body during her teenage years
How compliments about her body led her to the diet culture

[10:20 - 23:49] Dieting and Its Impact to Relationship with Food

How diet culture took away the trust in her own body
Realizing that she has to stop dieting
Being kinder to herself and allowing herself to enjoy food
Finally being able to listen to her body and nourishing it
The impact of conforming to societal norms to our perception of our body

[23:49 - 32:40] Dieting from a Doctor’s Point of View

Intuitive eating from a medical practitioner’s standpoint
Supporting patients especially those in larger bodies as we should
Consequences of a weight centric paradigm includes avoidance of health care

[32:41 - 42:34] Wrapping up!

Advice for those who are new to Intuitive Eating
Current favorite snack
Favorite book
Cat vs. Dog
Favorite way to recharge
Favorite board game
How to deal with bad body image day

Key Quotes

“That's diet culture in a nutshell, it takes away that trust in your own body.” - Dr. Kayla

“It's tough, especially when you're battling all of those societal norms of what we ‘should look like’, and you're trying to dismantle this thing that's only robbing you of joy.” - Dr. Kayla

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

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Let’s get connected!

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Facebook: KatyHarveyRD

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“We're really keeping food morally neutral here. Because from that space, you can determine what is going to be satisfying from a taste perspective, and what's going to feel good from a physical perspective.” - Katy Harvey

Have you ever gone out to your kitchen and opened the fridge or a cabinet, looking for food, and you just can't decide what to eat? Have you ever stood there thinking to yourself ‘Am I even hungry right now?’ Or have you ever experienced those moments when you're feeling kind of snacky because you're bored, or you're stressed out, or you're avoiding the thing that you feel like you should be getting done right now. If you’ve felt any of these, then this episode is definitely for you. In this episode, we will be talking about how having these moments with food is totally normal, how we can manage these situations better, and how we can tell the difference between physical and emotional hunger. Let’s dive in!

[00:01 - 09:26 ] The Difference Between Physical and Emotional Hunger

Think about the different reasons why you eat
Physical reasons is only of the many reasons why we eat
Algorithm for physical vs. emotional hunger
- Ask yourself: am I hungry?
- Being mindful of hunger cues through a hunger scale
3 key questions to ask if you are physically hungry
- What do I want?
- What sounds good to eat?
- What would really hit the spot and be satisfying?

[09:27 - 16:37] Food and Emotions

What to do if you are emotionally hungry
- Be curious about why you want to eat if you’re not hungry
- Better understand and trust our bodies
The importance of being aware of what the hunger is about and what the food is doing for you
Exercise: create a list of things that you can do instead of eat
Importance of having a variety of things to do instead of eating to feel our emotions
This practice will help you be better equipped at dealing with your emotions

[16:38 - 19:48] Wrapping up!

Quick recap
We are humans and things will get messy and complicated
Check out the free hunger fullness guide below!

Resources Mentioned:

Grab the resources here!

Key Quotes

“Give yourself full permission to enjoy your food while remaining connected to your body. And once you're done eating, move on with your life, you are now fueled and ready to go.” - Katy Harvey

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

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Let’s get connected!

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“Here's the vicious irony, depriving yourself of food actually makes you want it more. And by keeping an abundance of all types of foods at home, you'll find that you become desensitized to it over time.” - Katy Harvey

I know a lot of people who are resistant to planning out their meals ahead of time because it feels like it's not going to allow them to eat intuitively, and it can be really reminiscent of being on a diet when you plan out or you meal prep your food for a week as a way of trying to be in control and to limit your eating. I know all about that. And so for this episode, we're going to talk about the counterintuitive ways that menu planning will help you become a more intuitive eater, how to plan a week's worth of menus and snacks in six simple steps and less than 30 minutes, and the grocery strategy that is going to keep you satisfied and organized with food. Listen in!

[ 00:01 - 11:41 ] How Menu Planning Will Help You With Intuitive Eating

Making meal planning fit in your busy schedule
Noticing “stress olympics” amongst college kids and young professionals
Keeping an abundance of food in your pantry and being desensitized to it over time
Planning satisfying meals to enjoy food

[11:42 - 21:42 ] 6 Simple Steps for Planning a Week’s Worth of Meals Under in Less Than 30 Minutes

Step 1: Assign a designated grocery day
- Decide when you’ll make your menu grocery list
- Bonus tip! Keep a running list of food or meals that you want to eat on your grocery list
Step 2: Sit down and plan your dinners
- Look at your calendar and strategize based on your schedule
- Plug in dinner ideas that are satisfying
- Being creative with your leftovers
Step 3: Plan 2 breakfasts to rotate
- Have a sweet and savory option
Step 4: Plan your lunches
- Check your calendar and know when you’ll eat out or not
- Have a backup option on hand
Step 5: Stock-up on snacks
- Think about different flavors and texture
- Think about food in different nutrient categories
- Don’t be afraid of snacks!
Step 6: Be flexible and listen to your body

[21:43 - 23:08 ] Grocery Shopping Strategies

Take the menus that you just created, and figure out the groceries that you'd need
Check what groceries you have in your pantry

[23:09 - 27:21] Wrapping up!

Shift your mindset from limiting to providing
Keeping you organized and being flexible
Final tips on your meal plans

Resources Mentioned:

Grab the resources here!

Key Quotes

“What if we normalized rest and self care as necessities in our lives and not as luxuries? That would be a pretty big shift, wouldn't it? ” - Katy Harvey

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

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“I finally kind of came to the realization that it's okay if I gain weight, it's okay if I maintain weight. You know, if I happen to lose weight, that's fine. That's not my goal anymore.” - Ashley Peyton

Welcome to another episode of Rebuilding Trust With Your Body podcast! In today’s episode, I will be joined by another lady from our Intuitive Eating Made Easy Facebook group, Ashley Peyton. In this episode, Ashley talks about being a picky eater when she was younger and how other people’s comments about her body really affected her relationship with food. She also shares about how she was able to go from absolutely hating exercise, to finally finding joy and excitement in moving her body. And lastly, Ashley shares some tips for those who are curious or who are just about to start with their Intuitive Eating journey.

Hearing about our guest’s journey is definitely my favorite part about these interview episodes. So make sure to tune in until the end to hear about this real life story of someone who has discovered food freedom through Intuitive Eating. Let’s dive in!

Introducing Ashley Payton to the Show

Ashley talks about her relationship with food when she was younger
Being a picky eater as a child
Trying food one at a time as an adult
Her experience with working with an Intuitive Dietitian
Finally enjoying exercise and separated going to the gym from dieting

Her Experience with the Diet Mentality

Joined Weight Watchers and lost so much weight
Gained all the weight back eventually
Dropped Weight Watchers and started reading the Intuitive Eating book

Getting Into Intuitive Eating

Learning to be okay with gaining weight
Slowly accepting her body
Accepting that losing weight does not necessarily bring happiness
Finding food freedom through Intuitive Eating
Learning to be mindful of the hunger cues

Advice for Those Who are New to Intuitive Eating

Approach it in whatever way feels right for you
Accept that it’s a journey, and not a destination
LIve life and eat the way it should be done
Find a community who understands your journey or goes through the same journey as you

Key Quotes

“And you realized that you can be happy without losing weight. That weight loss was not your only pathway to happiness.” - Katy Harvey

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

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Let’s get connected!

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“I know what feels good to my body because I have such a predictable routine.” - Katy Harvey

Welcome to another episode of Rebuilding Trust With Your Body podcast! In today’s episode, I will be sharing with you 5 very actionable habits that can help you in your Intuitive Eating journey. Don't worry, this isn't going to be like adding a bunch of things to your already busy to do list. It's about putting some of these things in place that will save you time and energy, while also helping you learn to connect with and trust your body without having to think about and obsess over it all the time. You can find these five things that we're going to talk about today, along with five more things that will support your intuitive eating process inside one of my most popular free resources that I've created, and you can check that out in the link below.

So in this episode, we'll cover five and if you want the other five, you'll have to go grab the guide. Because otherwise this episode would be not only way too long, but I think it would become very overwhelming. And I want you to leave this episode feeling like you can pick one or two, or even all five of them because they're pretty simple to pick these things and actually implement them right away. Let’s dive in!

5 Habits to Support Your Journey to Intuitive Eating

Number 1: Have a consistent sleeping and waking schedule

A part of your circadian rhythm is your appetite
Your body gets confused if your sleeping or waking time is inconsistent
Goal: appetite cues to be clear and predictable

Number 2: Eating Breakfast within an Hour After Waking Up

Eating breakfast relatively quickly after waking up will fire up your digestions and your metabolism for the day
Eating breakfast satisfies your hunger

Number 3: Keep a Running Grocery List that Sound Good

Allows your brain to release that food thought
It reduces our mental load especially about food

Number 4: Take 3 Deep Breaths Before You Eat

Allows you to be fully present with your food
Activates your parasympathetic nervous system
Allows your digestive system to do its job better

Number 5: Practice Checking-in with Your Body

Listen to your body
Reminding yourself to be more gentle to yourself

Resources Mentioned:

Free Guide: Daily Habits for Intuitive Eating

Key Quotes

“I know what feels good to my body because I have such a predictable routine.” - Katy Harvey

“So the act of pausing before you eat also gets you in the mindset to stay present in the moment and to check in with your body and see how hungry you truly are, and what you're hungry for and what else your body might be needing from you.” - Katy Harvey

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

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Let’s get connected!

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Facebook: KatyHarveyRD

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“Weight doesn't give us any information about the functioning of their internal organs, their mental health, their genetics or anything else. Your weight is simply a measure of your gravitational pull.” - Katy Harvey

Welcome to another episode of Rebuilding Trust With Your Body podcast! I'm so thrilled that you're tuning in, because today we're talking about the journey towards intuitive eating, trusting your body, and learning to measure your progress along the way. Most people have one very specific way of measuring their progress when it comes to their eating and their bodies, and yes, you probably guessed it right. People tend to measure their progress by stepping on the scale; if the number goes up, then it is considered as a “failure,” and if the number goes down, then it is considered a “success.”

In this episode, you and I are going to dive deep into 3 ways that we can redefine the meaning of intuitive eating success. Make sure to tune in until the end because I’ll be sharing another free resource that can really help you in this journey. Let’s dive in!

Talking About the Journey to Intuitive Eating

Having our bodies scrutinized by friends, family, and doctors
It’s not our moral obligation to make health our primary value in life
People being marginalized because of their weight

3 Ways to Redefine Intuitive Eating “Success”

Step 1: Faulty ways in which we tend to measure progress, and the pitfalls that this creates
- Represents a thinking error
- Feeling of failure when not eating “healthy”
- Weightless does not signify Intuitive Eating success
- “Healthy food” looks different for everyone
- How to define success: acceptance, 10 principles of intuitive eating
Step 2: How to Assess Your Progress
- How are you feeling about your food and your body
- Use the intuitive eating workbook
Step 3: How to Measure your Progress
- Assess the quality of your life
- Being more at ease and comfortable with your food
- Less judgemental about your weight
- Ditch the scale

Resources Mentioned:

Intuitive Eating by Elyse Resch and Evelyn Tribole
The Phases of Being a Non-Dieter

Key Quotes

“The weight is not the point of intuitive eating because Intuitive Eating is not for weight loss.” - Katy Harvey

“It's time to ditch the scale as a measurement of progress and as a measurement of your self worth.” - Katy Harvey

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies

Let’s get connected!

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Facebook: KatyHarveyRD

Website: https://katyharvey.net

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“To recognize the power of my body, to both protect and reset in the face of stress is pretty incredible, and that I can have some control and influence over that.” - Sarah Owens

Welcome to another episode of Rebuilding Trust With Your Body podcast! In today’s podcast, I get to interview a very special woman named Sarah Owens. Sarah’s interview was one of the most wise and soulful interviews that I've ever done. She is someone who is just doing incredible work in terms of making peace with her own body and with food, and she has so many nuggets of wisdom to share.

I think you're really going to love this conversation as much as I did because she also shares with us how comments from other people influenced the way that she viewed her body throughout her upbringing, and the point at which she realized her relationship with food was disordered. Sarah also talks about how pregnancy and motherhood can be such powerful motivators for healing our own relationship with food, plus she also gives some awesome tips for how she deals with a bad body image. Listen in!

Introducing Sarah Owens to the Show

Sarah recalls her childhood and being a picky eater
Engaged in binge eating at an early age
Going through puberty and experiencing bullying
Being conscious about the male gaze
Restricting, bingeing, and working out

Acknowledging Her Relationship with Food

Recognizing hunger cues during pregnancy
How motherhood affected her relationship with food
Learning about intuitive eating
Dealing with bad image day
- Seeing her body through her daughter’s perspective
- Reciting some body positive mantras
Being grateful for the things that her body can do for her

Rapid Fire Questions

Favorite snack - cheese and peanut butter
Best book
- Non-Fiction: More Than a Body
- Fiction: Harry Potter and One Last Stop
Dog or Cat? - Dog
Favorite way to recharge? - Reading, taking long walks
Favorite board game? - Clue
Advice for people starting out with Intuitive Eating
- Give it the same chance you’ve given every diet and strategy
- Give it time

Resources Mentioned:

More Than a Body

Key Quotes

“To recognize the power of my body, to both protect and reset in the face of stress is pretty incredible, and that I can have some control and influence over that.” - Sarah Owens

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

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More Than A Body: Your Body Is an Instrument, Not an Ornament

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“If you're hungry, you need and deserve to eat. So choose food that's satisfying and give yourself unconditional permission to eat the food and to actually enjoy it.” - Katy Harvey

Welcome to another episode of Rebuilding Trust With Your Body podcast! I really wanted today’s episode to be something that's really tangible and action oriented for you all. Because while it’s great that we talk about the concepts and its importance in ditching diet culture and pursuing freedom, it’s also really important that we talk about how to go about doing that and how to rebuild trust with your body. So today, I'm going to give you my five simple steps for reconnecting with your hunger and your fullness. We're going to talk about those appetite cues that we should pay more attention to. And just like the previous episodes, make sure to listen until the end and download my free guide!

Messages During the “Diet Season”

Presence of many misleading ads on social media
Unfollowing and muting people who are posting about dieting and weight loss
Diet culture disconnects us with our bodies
The fear of fatness had gone so deep in our culture
Tricking and managing our bodies so we don’t “too much”
Training ourselves not to eat too much

Rebuilding Trust with Our Body

Start with reconnection with our appetite cues
Step 1: Check-in with your body
- Before you eat ask yourself if you are really hungry
- What are you hungry for?
- Are you meal hungry or snack hungry?
Step 2: Befriend your hunger
- Getting acquainted with your hunger
Step 3: Eat Unapologetically
- You deserve to eat especially when you’re hungry
Step 4: Honor your fullness
- Consider the level of fullness you’re aiming for
- Consider how different food take space in our stomachs
Steph 5: Go live life

Resources Mentioned:

Five Simple Steps to Reconnecting with Your Hunger and Fullness

Key Quotes

“If you're hungry, you need and deserve to eat. So choose food that's satisfying and give yourself unconditional permission to eat the food and to actually enjoy it.” - Katy Harvey

“Be patient with yourself, because this will take time but it's really worth your effort because this is a foundational step to reconnecting with and rebuilding trust with your body.” - Katy Harvey

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

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“Remind yourself that while your weight may change, your worth as a human being will not.” - Katy Harvey

Welcome to another episode of Rebuilding Trust With Your Body podcast! Today’s solo episode is going to be about dealing with weight gain, particularly the weight gain that occurs in the recovery or the eating disorder, and the intuitive eating process. Majority of us, if not all, have been taught that being fat is equivalent to being unhealthy or being unattractive. And because of this, a lot of us have developed unhealthy relationships with food. And that is why for this episode, I will be sharing with you ways on how to cope with your fear of gaining weight, I will also be sharing some tips that you can try for yourself when dealing with weight gain, and the things that you can do if you have gained weight. Make sure to tune in until the end and grab a copy of my free guide!

What we talk about in this podcast

Why we struggle with food in our bodies
Importance of understanding the ways we were taught about food
- How this can shift our relationship with food
- How it can affect how we experience our own body

Dealing with Weight Gain

How do you deal with fear of gaining weight
Eating whatever you want whenever you want is not true intuitive eating
- Intuitive eating is driven by listening to your body
- Tuning into those hunger fullness cues
- Intentional eating vs. impulsive eating
Tip 1: Give yourself compassion
- Going through it by understanding the facts
- Reassuring yourself that it’s ok to gain weight
Tip 2: Have radical acceptance that bodies change
- Accept and normalize the changing of bodies
- Choose to accept your body no matter what
Tip 3: Buy and wear clothing that fits

What to do if You Have Gained Weight

Buy new clothing that fits
Do not go back to dieting no matter how bad you want to
Key mindset shift: radical acceptance that bodies change

Resources Mentioned:

Guide for Intentional Eating
Maintenance Phase Podcast

Key Quotes

“The truth is that weight cycling is worse for your health than weight gain in itself.” - Katy Harvey

“Remind yourself that while your weight may change, your worth as a human being will not.” - Katy Harvey

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

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“Intuitive eating is like trusting your brain to take care of you.” - Amber Kleven

Welcome to another episode of the Rebuilding Trust With Your Body podcast! Today's episode is a little bit different because it is going to be an interview, and I'm going to be continuing to do these types of episodes where I chat with average, everyday people just like you and me, who have struggled with various forms of dieting, or disordered eating or eating disorders, body image issues, and people who decided to make a change. These people have decided to ditch diet culture and to heal their relationship with food, and in these interviews, I'll be exploring what led them to dieting and to hating their body in the first place.

Our first guest is an incredible woman from our Facebook Group, Amber Kleven. Amber and I touched on so many different things, and I think you're really going to love it. We talked about the freedom that she has gained from listening and trusting her body, the scarcity mentality around money and food and how that impacts our eating. We talked about food as a coping mechanism for social anxiety and other stressors in our life. We talked about the idea that especially for women, the way to handle your body is to try and change it and the way that that mentality gets passed down to us generation after generation. All these and more on the episode so make sure to tune in until the end!

[00:01 - 08:44] Open Segment

Welcome to the podcast!
A preview of our topic for this episode
I will be interviewing Amber from our Facebook Group!
Amber shares about her relationship with food growing up

[08:44 - 24:11] Body Awareness and Wanting Change It

Amber shares about all diets that she got herself on to be “healthy”
Feeling weak and exhausted from all the restricting
How proper diet gives you energy and improves your mood
Learning to trust your brain to take care of you
Body image and pregnancy
Teaching kids to have healthy relationship with food

[24:11 - 22:05] Challenges with Intuitive Eating

Being guided by Intuitive Eating principles
Trusting yourself that you know what’s good for your body
The importance of trusting the process

[32:36 - 38:47] Closing Segment

What Amber loves most about her body
Rapid fire questions
Advice and reminders
Final words

Resources Mentioned:

Intuitive Eating
Health at Every Size
Free guide + journal prompts

Key Quotes

“Intuitive eating is like trusting your brain to take care of you.” - Amber Kleven

“Intuitive eating comes down to patience and kindness for yourself.” - Amber Kleven

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.

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“The challenges of the journey were worth the destination.” - Katy Harvey

Welcome to another episode of the Rebuilding Trust With Your Body podcast! Today is going to be another solo episode where I will be sharing with you my roadmap and some resources that you can use if you want to finally find freedom with food and give your body its much-needed love. Make sure to listen all the way until the end, because I have a free resource for you that you're definitely going to want to grab, that will help you stay really clear and confident about what your next steps are no matter where you're at along the way. Listen in!

[00:01 - 06:15] Open Segment

Welcome to the podcast!
A preview of our topic for this episode
The challenge to finding freedom is worth it
Benefits from eating without guilt and obsessing with food

[06:16 - 20:41] 5 Phases of a Non-Dieter

What is a non-dieter?
The journey looks different for everyone
Phase 1: hating your body but not doing anything about it
- Call a truce with your body
- Choose to treat your body with respect
Phase 2: taking action to change your body
- How much is dieting stressing out?
- Get a copy of Intuitive Eating
Phase 3: you’re fed up with dieting
- Learn why dieting does not work
- Checkout Health at Every Size
- Celebrate that you’re ready to heal
Phase 4: unlearning the diet rules
- Write a list of all the diet rules and break them
- Start practicing intuitive eating
Phase 5: intuitive eating and body acceptance
- Celebrate being a non-dieter
- Enjoy the freedom

[20:42 - 22:05] Closing Segment

Free resources!
- Free guide that discusses all the phases in detail
- Journal prompts
Reminders and advice
Final words

Resources Mentioned:

Intuitive Eating
Health at Every Size
Free guide + journal prompts

Key Quotes

““The challenges of the journey were worth the destination.” - Katy Harvey

“You can choose to stop beating up on yourself and hating on yourself, you can choose to treat your body with respect, even if you don't like it.” - Katy Harvey

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.

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“What if next January, you don't even feel the need to set a diet resolution in the first place because you're already in such a good place with your eating and your body. That would be pretty amazing, right?” - Katy Harvey

Welcome to the first official episode of the Rebuilding Trust With Your Body podcast! In this episode, since we are just a few more days away from welcoming another new year, we will be talking about that one thing that New Year’s resolutions and dieting have in common: they both do not work.

If you have been including resolutions like exercising more, eating less sugar, or eating healthier meals in your resolution for the past years, then you better listen to this episode because I will be sharing with you the reasons why dieting, just like resolutions do not work. I will also be sharing with you what intuitive eating is, resources you can check out if you want to know more about it, and a quick little exercise that you can try to have better resolutions in the coming years. Listen in!

[00:01 - 04:36] Quick Background

Welcome to the podcast!
Brief background about me
- My qualifications as a dietitian
- My experience in this area
Check out my website and social media below
- Join my Facebook group
Experiences over years with my clients and personal work

[04:37 - 14:55] Let’s Talk About New Year’s Resolutions

How diet culture ruined something like New Year’s resolutions
Most diets and New Year’s resolutions fail
Dare to be different this year
- Let go of dieting
- Heal your relationship with food
- Accept and trust your body
Journey on peeling the layers of your relationship with food
- Be able to enjoy food
- Be at home with your body
Data show that dieting does not work

[14:56 - 18:12] What is Intuitive Eating?

What “intuitive eating” means
Practicing self-led eating
Seeing food as food
Learning to listen to the signals of your body
Read the book on Intuitive Eating
Tips to reconnect with your body
- Check in with your body throughout the day
- Take a pause before eating
- All food are just food

[18:13 - 20:31] Closing Segment

Resources for intuitive eating
- Check links below
Homework!
- What do you want your relationship with food to look like?
- What fears are getting in your way?
- What do you need to practice this year?
Embrace a year of celebrating you
Final words

Resources Mentioned:

Intuitive Eating
The Hunger Fullness Scale

Key Quotes

“I don't want the quality of your life to continue to be diminished by the obsession about your weight or your size. I want you to be able to get dressed in the morning without berating yourself in the mirror.” - Katy Harvey

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.

View Details

“I believe that all bodies deserve respect. And that health is so much more than a number on the scale. It's about connecting with our true selves, and learning that our relationship with food is more important than the food itself.” - Katy Harvey

Welcome to Rebuilding Trust With Your Body. I'm Katy Harvey, a nondiet-dietitian. Have you spent years battling with food and your body? I'm here to show you the path to healing. In this podcast, we will be talking about how we can start to rebuild trust with your body and have freedom with food. Listen in!

[00:01 - 02:56] Ditching Diet Culture

Welcome to the podcast!
What to expect from this podcast
Finding freedom with food
Healing relationship with food and your body
Catch us every Tuesday!

Key Quotes

“It turns out you have a lot more mental energy for the other things that are important to you in life when you're not constantly obsessing about food and weight.” - Katy Harvey

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes, or Libsyn.

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Katy Harvey