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Explore every episode of the podcast Diet Culture Rebel Podcast

Dive into the complete episode list for Diet Culture Rebel Podcast. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.

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TitlePub. DateDuration
279. Can Growing Up with an Almond Mom Affect Your Relationship with Food? with Dr. Katia Arroyo-Carrion04 Nov 202600:24:44

“An unhealthy relationship with food, it’s a mask. It’s covering everything. And we remove that, it’s going to show all of the cracked foundations, and then that’s when the real work begins.”

What if your struggles with food are connected to your relationships and experiences, not a lack of willpower? In this episode, I’m joined by Dr. Katia Arroyo-Carrion, a licensed clinical psychologist and trauma specialist, to talk about relational trauma and how it can shape your relationship with food and your body. We explore how early relationships, “almond moms,” and diet culture can contribute to food struggles like restriction, emotional eating, and binge eating. Dr. Katia also shares how to reframe these behaviors as coping tools rather than personal failures, approach shame with more compassion, and find the right support to begin healing your relationship with food.

✅ What You'll Learn:

  • The difference between small “t” and big “T” trauma, and how any relational trauma can show up in other areas of your life
  • What an “almond mom” is and how that relationship dynamic can affect your relationship with food
  • Why restriction, dieting, emotional eating, and binge eating can sometimes function as coping or protective tools
  • How to look at shame with more curiosity instead of treating it as proof that you’ve done something wrong
  • How diet culture can reinforce shame, guilt, inadequacy, and unhealthy beliefs about food and body size
  • Why it’s important to find providers who understand trauma and are willing to examine their own biases around food and bodies

🔗 Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

278. 5 Intuitive Eating Myths That Keep You Stuck28 Oct 202600:30:19

“The reality is that the more you are eating consistently and enough, which is part of intuitive eating, that the more physiologically your brain will feel safe to feel less frantic around food.”

There is so much misinformation online about intuitive eating. I see it constantly getting watered down, oversimplified, and turned into things that it was never intended to be. In this episode, I’m busting five of the biggest intuitive eating myths, including the idea that it’s simply about eating when you’re hungry and stopping when you’re full, or that it means you’ll lose control around food or gain weight. My goal is to clear up some of the confusion and help you better understand what intuitive eating actually looks like in real life and how it can support a healthier relationship with food.

✅ What You'll Learn:

  • Why intuitive eating is about much more than simply following hunger and fullness cues
  • How dieting and restriction can disconnect you from your body's hunger and fullness signals
  • How intuitive eating incorporates satisfaction and nutrition
  • Why feeling out of control around food can actually be a result of restriction and dieting
  • Why the scale isn't a measure of success or failure with intuitive eating
  • How intuitive eating can be adapted to work alongside medical conditions and individualized nutrition needs

🔗 Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

277. She Ate Sweets Every Day. So Why Did She Still Feel Out of Control? Kelsey's Story21 Oct 202600:41:08

“It’s not that the food’s bringing me any emotions. It’s that I’m actually able to feel the emotions of the place that I’m at and the thing that I’m doing.”

How many people in your life really know about your struggles with food? In this episode, I’m talking with Kelsey, a Diet Culture Rebel client, about the food guilt, restriction, and diet culture rules she spent years navigating behind the scenes. She shares what her journey with intuitive eating has looked like and how working with a dietitian has helped her find more flexibility, trust, and enjoyment around food. Her story is a reminder that healing your relationship with food doesn’t have to be perfect, and it starts with one small step at a time.

✅ What You'll Learn:

  • How food guilt and restriction can become a cycle that feels difficult to break
  • The ways diet culture can influence what we think “healthy eating” should look like
  • Why intuitive eating can feel unfamiliar when you’ve spent years following food rules
  • How working with a dietitian can support you in creating a different relationship with food
  • What it can look like to move toward more neutrality and flexibility with eating
  • Why healing your relationship with food doesn’t have to mean doing it perfectly

🔗 Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

276. Calorie Deficits, Hating Exercise, and the Health Benefits of Intuitive Eating (Q&A)14 Oct 202600:24:55

“If someone believes that the body they have today, at this very moment, is a good body that deserves kindness and respect and care, then they’re more likely to make choices nutritionally that help their body feel good or engage in movement to feel good in their body without punishment.”

What if some of the things you’ve been taught about weight loss, movement, and health aren’t quite as straightforward as they seem? In this episode, I’m answering three juicy intuitive eating and anti-diet questions from my Rebel listeners, covering calorie deficits and the risks of restriction, finding movement you actually enjoy, and whether intuitive eating and body positivity can support physical health. My answers might surprise you, but my goal is always to give you the information and tools to feel more empowered in the choices you make around food, movement, and your body.

✅ What You'll Learn:

  • Why a calorie deficit isn’t as simple or risk-free as diet culture makes it seem
  • How restriction can affect hunger, food thoughts, energy, and disordered eating behaviors
  • What might be underneath a negative relationship with movement
  • How to shift exercise away from punishment, guilt, shame, and body control
  • How intuitive eating and a more neutral relationship with your body can support physical health
  • Why it’s important to release the expectation that there’s one “right” way to eat, move, or care for your body

🔗 Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

275. Can You Love Fitness But Hate Fitness Culture?07 Oct 202600:28:35

“Taking the first step is always intimidating, whether it’s to therapy, or whether it’s to finding a non-traditional fitness space for you to feel safe, heard, and acknowledged in.”

You can love fitness, but hate the anti-fat bias and weight stigma that is baked into so much of it. Today I’m talking with Wendy Welsher, a USA Weightlifting Level Two coach, masters athlete, and founder of My Jam, about finding your way back to fitness and building a healthier relationship with movement. Wendy shares her experiences with weight stigma, anti-fat bias, diet culture, and eating disorder recovery, and how she created a safe fitness space for people who have felt excluded or harmed by traditional fitness environments. Wendy reminds us that there isn’t a single right way to move your body, and showing curiosity instead of judgment is the first step toward building strength.

✅ What You'll Learn:

  • How anti-fat bias and weight stigma can affect your relationship with exercise and fitness spaces
  • Why movement doesn't have to be punishment
  • Using rest, recovery, fueling, and body awareness to better support your relationship with movement
  • How strength training can help you feel strong, capable, and more connected to your body
  • Why there is no single "right" way for movement to look, and how to experiment with what works for your body
  • Practical ways to find fitness spaces and practitioners that align with your values and help you feel safe, supported, and welcome

🔗 Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

274. How to Read a Nutrition Label Without It Feeling Diet-y30 Sep 202600:21:19

“A nutrition facts label for one particular food cannot take the context of your meal or day of eating into account.”

Nutrition labels can provide useful information, but they can also become a source of food rules, guilt, and shame when diet culture takes over. In this episode, I’m breaking down where the 2,000-calorie reference point came from, why serving sizes are not recommendations for how much you should eat, and how to use nutrition labels in a way that supports nourishment rather than restriction. We’ll also talk about when nutrition labels can be helpful, when they may be doing more harm than good, and how to let your body’s hunger, fullness, and energy cues have a say in how you eat.

✅ What You'll Learn:

  • Why the 2,000-calorie reference point on nutrition labels does not represent the individual energy needs of most people
  • Why a serving size is a reference amount, not a rule or recommendation for how much you should eat
  • How to use nutrition labels to help you add nutrition, energy, fiber, or protein instead of focusing on what you should restrict
  • How to recognize when nutrition labels are overriding your hunger and fullness cues or contributing to guilt, shame, and food rules
  • Why the information on a nutrition label lacks the context of your individual needs, hunger, fullness, and overall meal or day of eating
  • How food neutrality and body attunement can help you decide whether nutrition labels are actually supportive for you right now

🔗 Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

273. How to Set Realistic Expectations When Healing Your Relationship with Food with Dr. Rachel Millner23 Sep 202600:38:14

“As human beings, we’re complex. There’s lots of nuance in all of this. Healing takes time, it’s not linear.”

In this replay episode, I’m joined by Dr. Rachel Millner to talk about setting realistic expectations about what healing your relationship with food and your body can really look like. As a psychotherapist and fat activist helping others recover from chronic dieting, disordered eating, and eating disorders, she explains why healing often isn’t linear, and why letting go of food rules can feel so uncomfortable. She also shares what to look for when choosing a therapist, and the three things that were most helpful in her own recovery from food struggles. It’s a realistic but encouraging conversation that will help you see what’s possible when food no longer takes up so much mental space!

✅ What You'll Learn:

  • Why healing your relationship with food is not a linear process
  • How letting go of food rules can feel uncomfortable, even when it’s helping you heal
  • What realistic expectations for healing your relationship with food and your body can look like
  • What to look for when choosing a therapist or dietitian
  • The three things that were most helpful in Dr. Rachel’s own recovery
  • What becomes possible when food no longer takes up so much mental space

🔗 Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

272. Food Noise, Food Tracking, and Social Eating: Your Questions Answered16 Sep 202600:24:53

“The goal is not to never think about food. Food is a part of life, we have to think about food sometimes. The goal instead is for food thoughts to take up an appropriate amount of space in your brain, instead of feeling constant, urgent, critical, or all-consuming.”

In this Q&A episode, I’m answering three questions that come up often when people are trying to break free from diet culture: Can you reduce food noise without medication? How do you let go of weighing, measuring, and tracking your food? And how can you navigate anxiety and overeating when you’re eating around other people? I’m breaking down how restriction and food rules can contribute to constant thoughts about food, why stepping away from tracking can feel so uncomfortable, and how to begin rebuilding trust in your hunger and fullness cues. I also share practical strategies for social situations, including how to get curious about what’s driving overeating and challenge the beliefs that keep you stuck in the cycle.

✅ What You'll Learn:

  • Why food noise can be connected to restriction, inconsistent nourishment, and deeply ingrained food rules
  • How to distinguish normal thoughts about food from food noise that feels constant, critical, or all-consuming
  • Practical steps for gradually moving away from weighing, measuring, and tracking food while rebuilding trust with your body
  • How hunger and fullness check-ins can help you develop the skills needed for more intuitive eating
  • Why you might overeat or experience food anxiety in social situations, and how to identify what is driving it
  • Mindset shifts and practical strategies for eating around other people with more confidence and less pressure to control your food

🔗 Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

271. Kids and Body Image: What to Say When Your Child Says They Are Ugly with ZoĂŤ Bisbing09 Sep 202600:39:31

“That safety to talk to your parent about anything, including bodies and appearances, it’s an essential ingredient to then being able to have body confidence.”

I’m joined by Zoë Bisbing, a certified family-based treatment practitioner and founder of Body Positive Therapy NYC, to talk about how we can navigate difficult body image conversations with our kids. We discuss what to say when a child says they feel ugly or fat, why immediately reassuring them may not be the most helpful response, and how curiosity and connection can keep the conversation open. Zoë also shares how to teach kids that their bodies are not the problem when someone makes a hurtful comment, how to talk about body size and differences without reinforcing diet culture, and how these challenging moments can actually help build body image resilience.

✅ What You'll Learn:

  • Why reassurance isn’t always the most helpful first response
  • How to stay curious and create space for your child to share what’s really going on
  • Ways to teach kids that their bodies are not the problem when others make hurtful comments
  • How to navigate conversations about body size, shape, and differences without reinforcing diet culture
  • How these difficult moments can become opportunities to build body image resilience and recognize potential red flags for disordered eating

🔗 Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

270. Rethinking Nutrition: 3 Simple Ways to Add More, Not Take Away02 Sep 202600:26:13

“When we approach nutrition from a place of addition rather than restriction, I think it can become so much more approachable, doable, and honestly, fun.”

In this episode, I’m sharing a different approach to nutrition: focusing on what you can add rather than what you should cut out. I walk through three of my favorite ways to add nutrition while emphasizing that eating enough comes before focusing on variety or optimization. I also talk about how healing your relationship with food can give you more freedom to consider nutrition alongside taste and satisfaction, rather than letting calories or diet culture make every decision. The goal is to make nutrition feel enjoyable, flexible, and supportive, not restrictive or rigid.

✅ What You'll Learn:

  • Why eating enough is the foundation of nutrition before focusing on variety and micronutrients
  • Simple ways to add plant-based micronutrients to various dishes
  • How to add more fiber in ways that feel enjoyable and approachable, using every day foods
  • How smoothies can be an easy and fun way to combine a variety of foods, flavors, and nutrients
  • Why healing your relationship with food allows you to consider nutrition alongside taste, satisfaction, convenience, preferences, and your body's needs
  • How to approach nutrition without turning it into another rigid set of rules, tracking system, or source of food guilt and anxiety

🔗 Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

269. How to Stop Feeling Guilty When You Can’t Exercise26 Aug 202600:20:21

"I really tried to pay attention to the messages my body was giving me in terms of my foot’s recovery, and honor every stage of recovery I was at."

After breaking my foot and needing to take an unexpected break from exercise, I realized how much my relationship with food and movement had changed over the years. In this episode, I share five mindset shifts that helped me navigate rest without guilt or spiraling, including understanding my metabolism, finding the positives in slowing down, and listening to my body’s signals. I also talk about how building a healthier relationship with food and exercise has helped me adapt when life changes what my body needs, and why true progress is being able to navigate those unexpected seasons without falling back into old diet culture patterns.

✅ What You'll Learn:

  • Why understanding metabolism can help us feel more comfortable fueling our bodies when our activity levels change
  • How finding the positives in rest can shift our perspective when we’re unable to exercise
  • What body attunement can teach us about when to slow down, ease back into movement, and respond to our bodies’ signals
  • How building our capacity to tolerate difficult emotions can help us cope without relying on restrictive or disconnected eating behaviors
  • Why trusting our hunger, fullness, and how food makes us feel can create more confidence around eating
  • How a healthy relationship with food and exercise can help us navigate unexpected changes without returning to old diet culture patterns

🔗 Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

268. When Your Mom Struggles With Food with Joshua Hills19 Aug 202600:41:34

“Okay, if these people believe in me, then I need to maybe learn to believe in myself, even just a little bit, or at least have hope that things can change.”

In this episode, I'm joined by registered associate nutritionist and author Joshua Hills for a heartfelt conversation about how his mom's decades-long battle with anorexia shaped their family, and how recovery has transformed their lives. Together, we explore the far-reaching impact of food struggles, the role diet culture plays in fueling shame and disordered eating, and why healing is about so much more than food. Joshua shares powerful lessons about compassion, open conversations, and hope, reminding us that no matter where we fall on the spectrum of food struggles, recovery can lead to greater freedom, deeper connection, and a life filled with joy instead of fear.

✅ What You'll Learn:

  • Why food struggles affect far more than just what we eat
  • How opening up about food struggles can create connection, reduce shame, and become a powerful step toward healing
  • What recovery can make possible, from enjoying family meals and social events to rediscovering excitement for life and food
  • How to approach difficult conversations with loved ones about food using compassion, empathy, and healthy boundaries
  • The role diet culture plays in reinforcing food guilt, body judgment, and the belief that food must be earned

🔗 Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

267. 5 Nutrition Truths to Undo Your Diet Culture Brainwashing12 Aug 202600:24:05

“We need food to survive. We become more food-seeking when our access to food is limited.”

What if some of the things you believe about food, metabolism, and your body aren't facts at all, but messages you've absorbed from diet culture? In this episode, I unpack five nutrition truths that challenge common misconceptions about metabolism, calorie needs, hunger, and body diversity. You'll learn why eating enough supports your metabolism, why restrictive dieting often backfires, and how recognizing diet culture beliefs can help you build a more trusting, peaceful relationship with food.

✅ What You'll Learn:

  • Why your metabolism is working around the clock, and what that means for your body's energy needs
  • How eating enough and eating consistently supports a healthy metabolism
  • Why the popular 1,200-calorie diet is not enough for most adult women and how diet culture has normalized undereating
  • What really happens when you go too long without eating, including why intense hunger, food cravings, and rebound eating are normal biological responses
  • Why eating and exercising exactly like someone else will never guarantee the same body, and how embracing body diversity can help you build trust with yourself

🔗 Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

266. 3 Ways To Reduce Food Guilt05 Aug 202600:23:14

“Food neutrality does not mean every food is nutritionally identical. It simply means your worth as a person does not change based on whether you ate bread, broccoli, brownies, or whatever else.”

Food guilt can steal the joy from eating and leave you second-guessing every meal. But the good news is that you have the power to change it. In this episode, I explain why food guilt isn't actually about the food itself, how diet culture and food rules can fuel those guilty feelings, and three practical strategies to help you reconnect with your body's cues, challenge unhelpful beliefs, and approach eating with more confidence and peace.

✅ What You'll Learn:

  • Why food guilt has more to do with internalized food rules than the food itself
  • How to separate feelings of guilt from your body's actual hunger, fullness, and satisfaction cues
  • Why checking in with your body's experience can help you make more confident, grounded food decisions
  • How to identify and challenge the diet culture messages that fuel food guilt
  • What food neutrality is and how it can help you enjoy food without labeling it as "good" or "bad"
  • Practical strategies to build trust with your body and create a more peaceful, guilt-free relationship with food

🔗 Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

265. How to Build Positive Body Image in a World Obsessed with Thinness with Kenzie Brenna29 Jul 202600:47:25

When body image feels harder than ever in today's culture, it can be easy to believe your body is the problem. This episode revisits a powerful conversation with motivational speaker Kenzie Brenna about overcoming diet culture, navigating difficult body image days, and building resilience instead of chasing perfection. Kenzie explains why body image healing isn't about reaching a place where you love your body every day. It's about building resilience so that difficult body image moments no longer define your life.

✅ What You'll Learn:

  • Why positive body image doesn't mean loving your body every day, and what real healing actually looks like
  • How dieting can damage your relationship with food, your body, and your sense of self, even when it seems "healthy"
  • Practical ways to navigate difficult body image days, including curating your social media feed and building a supportive community
  • How to cope with the fear of weight gain and stop letting your body size determine your worth or hold you back from living your life
  • Mindset shifts that can help you become more resilient to diet culture, body criticism, and unrealistic beauty standards

🔗 Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

264. Finding Balance with "Healthy" and "Junk" Food, Weighing Yourself, and My Missing Period Story (Q&A)22 Jul 202600:28:37

"Creating a more positive relationship with food often requires us to challenge the things diet culture has taught us to normalize."

Diet culture leaves us with so many questions, especially when we're trying to heal our relationship with food and our bodies. In this Q&A episode, I'm answering three questions from Rebels in our community about balancing "healthy" and "junk" foods, my experience with hypothalamic amenorrhea, and how to stop letting the number on the scale control your thoughts and food choices. You'll hear practical mindset shifts that can help you build more trust with your body and challenge the beliefs diet culture has taught us to accept as normal!

✅ What You'll Learn:

  • How to find balance between eating foods diet culture labels as "junk" and foods that support your health
  • Why food neutrality can help you build a more peaceful relationship with eating
  • My personal experience with losing my period and what it taught me about underfueling
  • How to recognize when the scale is affecting your mood, food choices, or self-worth
  • Questions to ask yourself to decide whether weighing yourself is helping or hurting your healing
  • One small action step you can take today to build more trust with your body

🔗 Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

263. Healing Your “I’m Too Much” Story: Self-Worth and Body Image with Lily Womble15 Jul 202600:35:09

So many of us have spent years believing we're too much. Too emotional. Too sensitive. Too needy. Too loud. Or maybe we've believed we need to make ourselves smaller (physically or emotionally) to finally deserve love, acceptance, and belonging. In this conversation, author and founder of Date Brazen, Lily Womble, shares how those beliefs shaped her body image, relationships, and self-worth after years of dieting and questioning whether she was enough. Together, we explore why your body isn't what stands between you and love, how the weight loss fantasy keeps us stuck, and what it looks like to stop shrinking yourself and trust that you are already enough.

✅ What You'll Learn:

  • Why believing you're "too much" can affect your body image, confidence, and relationship with food
  • How internalized messages about worth shape the way we show up in our relationships
  • What the "weight loss fantasy" is and why it keeps so many women stuck
  • How body neutrality can help you build a healthier relationship with yourself
  • Practical ways to build self-compassion and become more resilient in the face of rejection
  • Why you don't have to change your body to be worthy of love, belonging, or a fulfilling life

🔗 Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

262. 5 Tips for Improving Your Health Without Going on a Diet08 Jul 202600:29:38

"Health extends far beyond what we eat and how we move."

Trying to be healthier often comes with a long list of diet rules, food fears, and pressure to do everything perfectly. But what if pursuing health actually meant doing less of what diet culture tells you to do? In this episode, I'm sharing five surprising ways to pursue health without dieting, including why letting go of comparison, managing stress, questioning nutrition myths, and embracing intuitive eating can support your health far better than another set of food rules.

✅ What You'll Learn:

  • Why comparing your food choices and body to other people keeps you stuck
  • How an unhealthy relationship with food can become a major source of stress
  • The nutrition myths that may be standing in the way of your health
  • Why a growth mindset matters when you're healing your relationship with food
  • What the research says about intuitive eating and long-term health
  • Five practical ways to pursue health without dieting

🔗 Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

261. Food Order and the Glucose Scaries That Social Media Created01 Jul 202600:23:08

"The more unnecessary food rules we follow, the harder it becomes to trust ourselves around food."

Are blood sugar hacks creating more fear than freedom? In this episode, I take a closer look at the research behind food order and the popular advice to eat carbohydrates last for better blood sugar control. We explore what the science actually says, some important limitations that often get left out of social media conversations, and why many of these studies don't reflect how people typically eat in real life. Most importantly, I share why body attunement matters more than following another food rule and how to navigate blood sugar conversations with less fear and more trust in your body.

✅ What You'll Learn:

  • What "food order" or "food sequencing" actually means
  • What the current research says about eating carbohydrates first versus last
  • Why many food order studies may not reflect real-life eating patterns
  • The difference between short-term blood sugar responses and long-term health outcomes
  • How rigid food rules can interfere with body attunement and trust around food
  • Why a balanced approach to eating carbohydrates can support both health and a positive relationship with food

🔗 Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

260. Tigress Osborn on the Jillian Michaels Jubilee Debate and Fat Activism24 Jun 202600:59:45

"Our worth as human beings should not be dependent on our health profile."

Millions of people watched Jillian Michaels debate body positivity advocates on Jubilee, but the version we saw on YouTube was only part of the story. In this episode, I sit down with Tigress Osborn to discuss what happened behind the scenes, why she chose to participate, and what viewers didn't get to see. We also dive into bigger conversations about body positivity, fat activism, weight stigma, size discrimination, and the differences between mainstream body positivity and fat liberation. Whether you've already watched the debate or are hearing about it for the first time, this conversation offers important context and challenges some of the assumptions our culture makes about bodies, health, and worth.

✅ What You'll Learn:

  • Why Tigress ultimately decided to participate in the Jubilee debate with Jillian Michaels
  • What happened behind the scenes before, during, and after the viral debate
  • How Tigress defines body positivity, fat activism, and fat liberation
  • Common misconceptions people have about the body positivity movement
  • How weight stigma and size discrimination impact people's daily lives
  • Why civil rights protections for people in larger bodies remain an important part of the conversation

🔗 Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

259. Is Fasting Healthy or Just Another Diet Trend?17 Jun 202600:20:36

“Diet culture loves to exaggerate grains of truth and turn them into something extremely blown out of proportion.”

Fasting is everywhere right now, but what does the research actually say? In this episode, I break down the claims, benefits, and red flags surrounding fasting, including why short-term results don’t always tell the whole story. We’ll also explore how fasting can impact your relationship with food, why it may function as another form of dieting, and the important difference between restrictive fasting protocols and meal spacing that may support certain health needs.

What You'll Learn:

  • What the current research does (and doesn’t) tell us about fasting
  • Why short-term health improvements don’t always translate into long-term results
  • How fasting can affect food noise, binge eating risk, and your relationship with food
  • Why many forms of fasting function as another form of calorie restriction
  • When meal spacing may support gut health and how it differs from popular fasting trends
  • Why the best approach to nutrition depends on your unique needs, health history, and relationship with food

Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

258. From Shame, Guilt, and Restriction to Food Freedom (Mary's Story)10 Jun 202600:38:13

"There was just this layer of shame. Whether I was a good or bad person essentially tied into all of my food choices."

Food struggles can feel like they’re completely taking over, but healing really is possible, no matter how long you’ve felt stuck. In this episode, I sit down with Mary, a fellow Rebel, who shares her journey from years of food guilt, restriction, binge eating, and constant food noise to finally finding peace around eating. We talk about how sneaky diet culture can disguise itself as “healthy” living, how her attempts to eat healthy were actually making her relationship with food worse, and what it looked like to rebuild trust with her body and move toward true food freedom.

✅ What You’ll Learn:

  • How “being healthy” under diet culture can secretly make your relationship with food worse
  • Why restrict-binge cycles and food guilt are so hard to break free from
  • The impact of food noise and body checking on mental health
  • What it feels like to rebuild trust with your body and eat with confidence again
  • How to recognize when “healthy” advice is actually diet culture in disguise
  • Small, real-life steps you can take toward food freedom, even when it feels scary

🔗 Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

257. 3 Mindset Shifts That Helped Me Heal My Relationship With Food03 Jun 202600:31:48

"Having a positive relationship with food is one of the most freeing, peaceful, life giving, amazing things you can do for yourself."

Healing your relationship with food isn’t about being perfect. In this episode, I share the three mindset shifts that helped me move away from all-or-nothing eating patterns, build body trust, and respond to hard moments with more compassion instead of shame. Through personal stories and practical reflection, we talk about creating a relationship with food that feels peaceful, supportive, and sustainable.

✅ What You’ll Learn:

  • The difference between striving for perfect healing and building a realistic, sustainable relationship with food
  • How to pause and reflect instead of spiraling when old food struggles pop up
  • Why tolerating discomfort is a game changer, and how it helps you handle fullness, cravings, and body image triggers
  • The necessity of flexibility in meals
  • Why building nonjudgmental and curious awareness supports long-term food freedom
  • How healing your relationship with food becomes easier and more intuitive with time and practice

🔗 Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

256. Should You Take Creatine? Here's What to Know About This Popular Supplement27 May 202600:22:56

"Supplementing with creatine could have potentially benefited my exercise performance years ago, but I wasn’t ready for that then."

Creatine is everywhere right now, but what does the research actually say, and should you take it? In this episode, I’m breaking down what creatine is, the benefits, which type of creatine is the gold standard, and how to think about supplements without letting diet culture drive your decisions. We’ll also talk about why eating enough and consistently has to come first, because no supplement can replace a strong nutrition foundation.

✅ What You’ll Learn:

  • What creatine actually is and why your body already naturally produces it
  • The surprising benefits of creatine beyond workouts
  • Why your nutrition foundation matters way more than any supplement ever will
  • The difference between creatine gummies and creatine monohydrate, and why research matters
  • How much creatine most people start with, plus whether you really need a loading phase
  • The questions to ask yourself before deciding if creatine is right for you

🔗 Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

255. Neurodivergence, Food Struggles, and Finding What Actually Works for You with Abbey Roberts20 May 202600:35:05

"The curiosity and compassion route is always going to be so much more helpful and enjoyable than the route diet culture brings you on."

Healing your relationship with food can look very different when you have a neurodivergent brain, and in this episode, I’m joined by registered dietitian Abbey Roberts to talk about why traditional nutrition advice often misses the mark. From Abbey’s own late ADHD diagnosis and diet culture struggles to practical tools for creating a flexible, supportive way of eating, this conversation will help you rethink food, body trust, and what healing can look like for your unique brain.

✅ What You'll Learn:

  • What it looks like to heal your relationship with food when you are balancing neurodivergence and food struggles
  • How diet culture can amplify food struggles, guilt, and all-or-nothing thinking
  • Why traditional nutrition advice often misses the mark for neurodivergent eaters
  • Practical ways to create structure around food without falling into rigid food rules
  • How to develop self-compassion and create structure without rigidity in your eating
  • Simple, realistic tools to make eating feel easier, more accessible, and more supportive of your real life

🔗 Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

254. 10k Steps a Day: Do You Really Need to Hit this Goal?13 May 202600:23:38

"There is not a magical cutoff where 9,999 steps doesn't count, and then 10,000 steps suddenly unlocks health benefits that weren't there before."

Is 10,000 steps a day really the magic number for health, or just something we’ve all been told to chase? In this episode, I break down where this recommendation actually came from, what the research really says about step counts and health outcomes, and how movement benefits show up in a much more flexible range than most people realize. I also share how to rethink step goals in a way that supports your real life, your energy, and a healthier relationship with movement overall.

✅ What You’ll Learn:

  • Where the 10k steps a day recommendation actually comes from
  • What the research REALLY says about step counts and the point where health benefits level off
  • The range of steps that are associated with reduced health risks
  • How movement can ebb and flow, and why flexibility is healthier than rigid targets
  • Why step counts don’t measure all types of movement and how to approach exercise in a way that feels good to you
  • How to reframe your relationship with movement so it supports your body, your life, and your mental health

🔗 Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

253. Understanding Your Inner Critic (And How to Respond) with Dr. Jeanne Catanzaro06 May 202600:45:20

“I want to offer you a perspective shift when it comes to your inner a-hole voice. What if that voice and even your struggles with food are not actually the problem? What if they are trying to help you?”

What if your inner critic isn’t the enemy, but a protective part of you? In this episode, I’m joined by clinical psychologist Dr. Jeanne Catanzaro to explore how Internal Family Systems (IFS) can help you understand the different “parts” driving your thoughts and behaviors around food. We unpack why dieting can feel safe even when it’s not serving you, and how to replace self-criticism with curiosity and compassion so you can break free from old cycles and build a healthier, more supportive relationship with yourself.

What You’ll Learn:

  • Where your inner critic really comes from, and why it’s so loud about food and body
  • Why dieting and controlling food can serve as coping mechanisms (and what they’re trying to protect you from)
  • How the tug of war between food freedom and restriction happens inside, and why it actually makes sense
  • Steps to start responding to your inner critic with curiosity and compassion rather than shame
  • What it means (and looks like) to approach your relationship with food differently, so you can finally break the cycle

Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

252. Protein Goals, Hunger Cues, & The Honeymoon Phase (Q&A)29 Apr 202600:31:25

"Aiming for a protein goal cannot be done at the expense of adequate calories, carbs, and fats."

Do you ever wonder whether tracking protein could help or harm your journey to food freedom? In this episode, I’m answering common questions that come up while healing your relationship with food, including the protein craze, rebuilding trust with hunger cues, and what really happens during the honeymoon phase after restriction. We’ll also talk about why macros can feel so mentally consuming, how to feel less out of control around “forbidden” foods, and the powerful transformation possible on the other side of food rules.

What You’ll Learn:

  • Why following a protein goal might be helpful or harmful when moving towards intuitive eating
  • How to honestly reflect on your history with tracking numbers, food rules, and body checking
  • Ways to start recognizing (and honoring) your hunger cues again
  • The truth about the honeymoon phase after restriction and why feeling out of control is actually a normal, necessary step
  • Practical tips to ground yourself emotionally when doubts and fears come up in your food freedom journey
  • Simple ways to implement flexibility, curiosity, and self-trust in your day-to-day eating choices

Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

251. How Medical Students for Size Inclusivity Are Breaking the Cycle of Weight-Centric Care (with Jackie Liu from MSSI)22 Apr 202600:39:16

"Weight neutral healthcare will allow people to access healthcare in a non-stigmatized and welcoming way, and will be treated the same as a patient of any body size."

Have you ever walked into a doctor’s office excited about your progress with intuitive eating, only to leave questioning everything after your doctor brought the conversation back to your weight? You’re not alone. In this episode, I’m joined by Jackie Liu, a third-year medical student at Harvard and co-advocacy lead for Medical Students for Size Inclusivity (MSSI). Together, we unpack what weight-neutral healthcare really looks like, why it matters, and how weight stigma impacts your ability to trust your body. We also explore the power dynamics in medical settings and share practical ways to advocate for yourself and find more supportive care so you can leave guilt and shame behind.

✅ What You’ll Learn:

  • How weight neutral healthcare differs from the weight-focused appointments we’re so used to
  • Why the healthcare system’s view of bodies isn't the absolute truth, and why your body is not the problem
  • The impact weight stigma and anti-fat bias have on your willingness to seek care (and your self-blame)
  • What it actually looks like to walk into a weight neutral appointment, and real-life examples you can use to advocate for yourself
  • The shift happening among medical students and healthcare providers who are questioning the status quo

🔗 Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

250. 3 Mindful Eating Tips You Can Try Today15 Apr 202600:20:26

"Mindful eating, at its core, is about how you eat, not what you eat or how much you eat."

Ready to rethink everything you’ve been told about mindful eating? In this episode, we ditch diet culture definitions and get back to what mindful eating really is. I also share three easy, realistic mindful eating tips to help you tune into your body, stay present, and feel more satisfied...no pressure, rules, or perfection needed.

What You’ll Learn:

  • Why diet culture misinformation has shaped our beliefs about mindful eating
  • How mindful eating is about how you eat (not what or how much you eat)
  • Simple, everyday mindful eating check ins for your next meal
  • When mindful eating is not the best tool, and how to practice compassion for yourself in those moments
  • How sensory specific satiety can help you understand your changing satisfaction while eating

Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

249. Movement Shouldn’t Feel Like Punishment with Coach Tyler Bramlett08 Apr 202600:43:23

"When I learned how to move well, my body felt good. When I was connected to my body and my movement, my body felt good. When I ignored it, my body was telling me to stop."

Movement has been so tied to punishment, control, and calorie burn for so many of us, and I’ve been there too. In this episode, I sit down with Coach Tyler Bramlett to challenge everything we’ve been taught about exercise, sharing my own shift from overdoing cardio and tying movement to food to focusing on how I actually want to feel. We also dive into Tyler’s journey from creating weight loss–focused programs to helping people reconnect with movement in a way that feels supportive, sustainable, and rooted in self-care, not shame.

What You'll Learn:

  • How movement can actually support your body, improve how you feel, and help heal your relationship with food
  • How years of “no pain, no gain” and diet culture messaging keep us disconnected from what our bodies truly need
  • Why so many feel stuck in the cycle of exercise as punishment or failing to follow through, and what to do instead
  • The difference between intrinsic motivation and guilt-based pressure in movement
  • How a mindset shift toward self-worth can foster consistency and joy in exercise
  • Simple ways to practice connecting with and respecting your body, starting right now

Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

248. Coming Off GLP-1s, Rushed Meals, & My Journey with Intuitive Eating (Q&A)01 Apr 202600:36:18

”Your body is not the problem. Whether we are talking about hunger returning after coming off medication, struggling to eat intuitively when life is busy, or healing your relationship with food over time, so much of this comes back to understanding your biology and approaching yourself with compassion instead of blame.”

In this Q&A episode, I answer real community questions about coming off GLP-1 medications, navigating rushed meals, and my personal journey with intuitive eating. We’ll normalize changes like increased hunger, unpack how diet culture has distorted our understanding of these responses, and share simple, practical ways to support your mindset, eating habits, and rebuild trust with your body.

What You’ll Learn:

  • What may happen biologically and emotionally when someone stops GLP-1 medication for weight loss
  • Why intensified hunger, cravings, and weight regain are normal (and not your fault)
  • How to approach eating when you’re short on time and can’t fully check in with hunger and fullness cues
  • Ways to make mindful eating work for you, even when fast or distracted meals are your reality
  • The importance of creating a self-care plan when navigating big changes
  • How my personal intuitive eating journey changed my relationship with food

Resources:


Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

247. Are Ultra-Processed Foods as Dangerous as We’re Led to Believe?18 Mar 202600:35:12

"Just because a food is categorized as an ultra-processed food does not make it bad or unhealthy."

Ultra-processed foods are making headlines, being blasted as addictive and dangerous, but what does the evidence actually tell us? In this episode, I unpack what ultra-processed foods really are, how the NOVA classification system defines them, and why the research linking them to binge eating, “food addiction,” and eating disorders is more complex than it sounds. We also explore how diet culture, restriction, and personal food history shape our relationship with food, and why finding peace with food requires more compassion and less moralizing of food.

What You’ll Learn:

  1. What ultra-processed foods actually are, how they’re defined in research, and why these definitions matter
  2. How media messaging about ultra-processed foods can activate guilt and food anxiety
  3. What current research actually says about the links between ultra-processed foods, binge eating, and so-called “food addiction”
  4. The limitations of using “food addiction” scales and why your dieting history can shape your behaviors around these foods
  5. The power of habituation: how repeated, less-restricted exposure to ultra-processed foods can actually decrease binges
  6. Why context, including diet culture, weight stigma, socioeconomic status, and upbringing, matters more than the headlines ever mention

Resources:

  1. Examining the Nova Food Classification System and the Healthfulness of Ultra-Processed Foods
  2. Grab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food.
  3. Connect with me over on Instagram at @diet.culture.rebel.

Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

246. What If You Just Try? Jessamyn Stanley on Yoga and Body Acceptance11 Mar 202600:36:22

"Yoga is a place where I can let go of who I decided that I'm supposed to be and see myself from a different perspective."

Do you ever feel like movement is just another box to check off instead of something that actually feels good? In this episode, I’m joined by yoga teacher, author, and entrepreneur Jessamyn Stanley to talk about how diet culture and anti-fat bias shape our relationship with exercise and why so many people experience movement as punishing or shameful. Jessamyn shares her journey from a less-than-inspiring first yoga class to developing a more compassionate relationship with her body by simply giving herself permission to try. Together, we unpack how to untangle movement from pressure to change your body, navigate fitness spaces that don’t always feel inclusive, and rebuild trust, presence, and self-respect through practices like yoga...even on days when body love feels out of reach.

What You’ll Learn:

  1. How diet culture shapes our relationships with exercise, making movement feel forced, punishing, or like a chore
  2. Why shame shows up so often in fitness spaces, and how to approach body image with compassion and respect instead of pressure to “love” your body
  3. Practical ways to rebuild trust with your body and make movement genuinely enjoyable
  4. The ways yoga and intuitive eating both teach you to check in with your body’s cues and respond with care instead of control
  5. How to begin separating wellness practices (like yoga) from diet culture narratives and reclaim movement for yourself
  6. The power of advocacy, showing up shamelessly, and why seeing real, diverse bodies in movement spaces matters for everyone

Connect with Jessamyn:

  1. Instagram: @theunderbellyyoga
  2. Instagram: @mynameisjessamyn
  3. Website
  4. Join The Underbelly for free

Struggling to know when to eat or when to stop isn’t a failure… it could be a byproduct of following diet rules instead of your body’s cues. The free Hunger & Fullness Scale Guide helps you ditch the noise and tune back into the cues your body is sending to build trust with your body and food. Get it at DietCultureRebel.com/hungerfullnessscale.

Come back next week for another episode and connect with me over on Instagram at @diet.culture.rebel.

Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

245. "Intentional Weight Loss Reduces Your Risk of Death by 15%": My Critique of This Claim04 Mar 202600:34:01

"I truly worry about the impact that scary claims like this can make on people's relationships with food and their bodies."

Bold headlines about weight loss and health risks seem to be everywhere these days. In this episode, I unpack a meta-analysis claiming intentional weight loss may be associated with a reduced risk of all-cause mortality by 15% and explain what the research actually says, what it leaves out, and why the headlines don’t tell the full story. I also share the emotional impact these messages can have, especially if you’re struggling with food and body image, and break down the limitations of the most-cited study.

What You’ll Learn:

  1. How to critically analyze bold claims about weight loss and health
  2. Why headlines about weight and mortality are often more misleading than they seem
  3. What the Look AHEAD study really found (and why its impact on the meta-analysis matters)
  4. Why intentional weight loss rarely leads to the dramatic results diet culture promises
  5. How research often gets twisted or oversimplified to create anxiety around eating, body size, and health
  6. Simple steps you can take to chip away at internalized anti-fat bias and widen your perspective

Resources:

  1. Meta-Analysis: Intentional weight loss and all-cause mortality: a meta-analysis of randomized clinical trials
  2. Look AHEAD Study: Cardiovascular Effects of Intensive Lifestyle Intervention in Type 2 Diabetes
  3. Grab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food.
  4. Connect with me over on Instagram at @diet.culture.rebel.

Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

244. From Diet Culture to Self-Trust Through a Values Aligned Life with Erica Djossa25 Feb 202600:43:17

"If we are not clear on what our values are, they will be prescribed for us."

Is living by someone else’s “shoulds” quietly running your life? In this conversation with psychotherapist and Momwell founder, Erica Djossa, we unpack how inherited expectations around productivity, motherhood, and diet culture can pull you away from your true values and impact your relationship with food and your body. You’ll leave with practical steps and reflective questions to identify what actually matters to you, build self-trust, and choose peace over burnout.

What You’ll Learn:

  1. How our definition of health is shaped, and sometimes distorted, by family, society, and diet culture
  2. Why living a values-aligned life can anchor your food and body healing journey
  3. Simple ways to start untangling the “shoulds” from your true priorities
  4. How to use your values as a compass when food rules and comparison creep in
  5. Strategies to sort out which values are genuinely yours, and which are inherited or anxiety-driven
  6. How self-compassion and curiosity can guide you through value discovery, even when it feels messy or emotional

Connect with Erica:

  1. Instagram: @momwell
  2. Momwell website
  3. Erica's website
  4. Free Values Sort

Struggling to know when to eat or when to stop isn’t a failure… it could be a byproduct of following diet rules instead of your body’s cues. The free Hunger & Fullness Scale Guide helps you ditch the noise and tune back into the cues your body is sending to build trust with your body and food. Get it at DietCultureRebel.com/hungerfullnessscale.

Come back next week for another episode and connect with me over on Instagram at @diet.culture.rebel.

Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

243. 5 Steps to Break Free From Clean Plate Club Tendencies18 Feb 202600:34:56

“When overeating is not treated like a moral failure, it loses its power.”

Do you feel the pressure to finish every bite on your plate, even after you’re full, and wonder why it’s so hard to stop? You’re definitely not alone. In this episode, we unpack the roots of clean plate club struggles, from childhood dinner table rules and food scarcity to family beliefs and diet culture, and explore why it’s not simply a matter of discipline. I share my own story and help you reframe these habits with compassion instead of shame, recognizing how they may have once served you. You’ll walk away with practical tools to build mindful pauses into your meals, reconnect with your hunger and fullness cues, and eat in a way that truly feels good - without guilt or outdated rules attached.

What You’ll Learn:

  1. Why stopping when you’re full isn’t about willpower or discipline, and what’s actually driving the struggle
  2. How childhood experiences, praise, and family dynamics might have shaped your “clean plate club” habits
  3. Why compassion (not self-blame) is the key to loosening the grip of these patterns
  4. Powerful mindset shifts to start eating what and how much feels good to you
  5. How to reconnect with your body’s hunger and fullness signals
  6. Practical action steps to gently break free from automatic plate-cleaning

Resources:

  1. Grab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food.
  2. Episode 230, The Hunger and Fullness Scale: What It Is and How to Use It
  3. Connect with me over on Instagram at @diet.culture.rebel.

Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

242. Is Your Cycle Trying to Tell You Something? Hypothalamic Amenorrhea and the Impact of Disrupted Periods with Dr. Nicola Sykes11 Feb 202600:41:37

"What we call healthy on the outside does not always reflect what is happening on the inside."

A missing menstrual cycle is often one of the body’s earliest warning signs that something is off beneath the surface. In this episode, I’m joined by Dr. Nicola Sykes, a leading expert on hypothalamic amenorrhea (HA), to talk about what it really means when your period goes missing, why HA can affect bodies of any size, and how normalized “healthy” behaviors and weight stigma often delay real support. This conversation goes beyond fertility to explore how to listen to your body, understand the signals it’s sending, and support your health in a sustainable way.

✅ What You’ll Learn:

  1. Why habits like carb-cutting, intermittent fasting, and intense exercise can disrupt your menstrual cycle
  2. How under-fueling, stress, and exercise multiply to trigger hypothalamic amenorrhea
  3. Why anyone, regardless of body size, can experience HA, and what makes weight-based assumptions so harmful
  4. What a disrupted cycle looks like and why tracking ovulation matters
  5. How to start reconnecting with your body, tune into real hunger and fullness cues, and ditch shame in favor of curiosity
  6. Actionable first steps for period recovery, including why eating breakfast is a big deal!

🔗 Connect with Dr. Nicola:

  1. Instagram: @noperiodnowwhat
  2. Website
  3. Period recovery support group
  4. Blog post mentioned: Diagnosing Hypothalamic Amenorrhea
  5. The Missed Menstrual Periods Study at Mayo Clinic Florida

✨ Struggling to know when to eat or when to stop isn’t a failure… it could be a byproduct of following diet rules instead of your body’s cues. The free Hunger & Fullness Scale Guide helps you ditch the noise and tune back into the cues your body is sending to build trust with your body and food. Get it at DietCultureRebel.com/hungerfullnessscale.

Come back next week for another episode and connect with me over on Instagram at @diet.culture.rebel. 💕

Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

241. Sugar Cravings, Weight-Focused Doctors, and Raising Kids Amid Diet Culture (Q&A)04 Feb 202600:31:43

"I love reframing cravings as a way that your body is trying to communicate with you, because to me that seems so much kinder than labeling them as something bad or wrong."

Diet culture has a sneaky way of showing up in our everyday lives, whether it’s feeling out of control around sugar, getting weighed at the doctor’s office, or worrying about how society’s obsession with thinness is impacting our kids. In this Q&A episode, I answer common Instagram questions with no blame or fear. We talk about what really drives cravings, how to advocate for yourself in medical settings, and how to support kids in building a healthy relationship with food and their bodies.

✅ What You’ll Learn:

  1. How to understand intense sugar and chocolate cravings without shame or self-blame
  2. Why eating enough and breaking food restrictions matters for intuitive eating
  3. Ways to practice habituation and make peace with food you fear
  4. Tools and scripts for advocating for yourself with weight-focused doctors
  5. Tips for fostering a healthy relationship with food and body in your children, even amid diet culture pressures
  6. Why compassion and small steps are the key to moving forward...no all-or-nothing thinking required

🔗 Resources:

  1. Grab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food.
  2. Connect with me over on Instagram at @diet.culture.rebel.
  3. Ragen Chastain's Substack: Weight and Healthcare
  4. No Weigh Movement
  5. HAES Health Sheets

Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

240. Should You Be Taking an Electrolyte Supplement? Here's What You Need to Know28 Jan 202600:46:17

"Diet culture and wellness culture are incredibly convincing. Every new trend is marketed as the most important thing you need to do for your health."

Electrolyte supplements and hydration drinks are everywhere right now, being advertised by everyone from TikTok wellness influencers to major podcast sponsors. But how much of this is actually helpful, and how much is just hype? In this episode, I break down the real science behind electrolytes, explain what sodium and potassium actually do in your body, and cut through the fear-based wellness messaging that keeps people confused and stressed. We’ll cover recommendations, controversies, and who might actually benefit from electrolyte supplements. You’ll get the context you need to understand the numbers without obsessing over them.

✅ What You’ll Learn:

  1. What sodium and potassium actually do in your body, and why they’re so essential
  2. Who might benefit from electrolyte supplements, and who probably doesn’t need them
  3. Why the latest wellness trends are so convincing...and often misleading
  4. How your body naturally regulates electrolytes (and when it needs support)
  5. The truth about sodium recommendations, chronic disease, and where potassium fits into the picture
  6. Why it’s possible to prioritize hydration and health without falling for diet culture’s fear-mongering

✨ Struggling to know when to eat or when to stop isn’t a failure… it could be a byproduct of following diet rules instead of your body’s cues. The free Hunger & Fullness Scale Guide helps you ditch the noise and tune back into the cues your body is sending to build trust with your body and food. Get it at DietCultureRebel.com/hungerfullnessscale.

💕 Come back next week for another episode and connect with me over on Instagram at @diet.culture.rebel.

Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

239. How Ginger Zee Healed Her Relationship with Food in a Thin Obsessed Culture21 Jan 202600:57:00

"It really isn't about food. It is about control...I wish I would have understood that a little bit earlier."

With thinness back “in” and diet culture louder than ever, I sat down with Ginger Zee, ABC News chief meteorologist and climate correspondent, for an honest conversation about food, body image, mental health, and the healing that reshaped her life and career. Ginger has spent decades in the public eye and a male-dominated industry. She opens up about her journey from childhood struggles with anorexia to thriving as a leader, parent, and public figure. This episode is about resilience, hope, and what becomes possible when food and body thoughts stop running the show.

What You’ll Learn:

  • How diet culture is louder than ever and what it means for us now
  • The impact of family, society, and trauma on our relationship with food and body
  • Why healing your relationship with food gives you more room to live meaningfully
  • The lessons Ginger learned about control, body image, and resilience through different stages of her life
  • How sharing personal stories breaks shame and reminds us that we are not alone
  • How taking up space and being vulnerable as women is a powerful act of rebellion against diet culture

Connect with Ginger:

  1. X: @ginger_Zee
  2. Instagram: @Ginger_Zee
  3. Facebook Fan Page
  4. Website
  5. Good Morning America

Struggling to know when to eat or when to stop isn’t a failure… it could be a byproduct of following diet rules instead of your body’s cues. The free Hunger & Fullness Scale Guide helps you ditch the noise and tune back into the cues your body is sending to build trust with your body and food. Get it at DietCultureRebel.com/hungerfullnessscale.

Come back next week for another episode and connect with me over on Instagram at @diet.culture.rebel.

Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

238. Carbs Aren’t the Problem: What Actually Affects Insulin Resistance with Kristie Messerli14 Jan 202600:36:33

“Yo-yo dieting, restrictive diets, and cutting out whole food groups is worsening insulin resistance more than carbs ever could.”

Carbs have been painted as the villain for far too long, and diet culture has convinced many of us that avoiding them is the key to health and happiness. But what really happens to your body and blood sugar when you restrict carbs may surprise you.

In this episode, I’m joined by Kristie Messerli, registered dietitian and certified diabetes care and education specialist. We unpack the fear around carbs, diabetes, insulin resistance, and CGMs, and explain why restriction creates more stress, guilt, and metabolic harm. We also share science-backed ways to support both your health and your relationship with food.

What You’ll Learn:

  1. How restriction and yo-yo dieting actually make insulin resistance worse, and how lifelong dieting can backfire metabolically
  2. Why eating sugar does not cause diabetes, and what actually contributes to diabetes development
  3. The pros and cons of using continuous glucose monitors (CGMs), and when they’re helpful versus harmful
  4. Why blood sugar spikes are often misunderstood, and how hormones, stress, and sleep play a role
  5. How to add to your plate (not take away!) for better blood sugar regulation and more satisfying meals
  6. Practical ways to rethink carbs and food neutrality to promote both your health and your relationship with eating

🔗 Connect with Kristie:

  1. Instagram: type2diabetes.nutritionist
  2. Free Masterclass: 7 Mistakes That Are Wrecking Your Blood Sugar (and what to do instead)

✨ Struggling to know when to eat or when to stop isn’t a failure… it could be a byproduct of following diet rules instead of your body’s cues. The free Hunger & Fullness Scale Guide helps you ditch the noise and tune back into the cues your body is sending to build trust with your body and food. Get it at DietCultureRebel.com/hungerfullnessscale

Come back next week for another episode and connect with me over on Instagram at @diet.culture.rebel.

Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

237. 5 Ways I'm Giving Diet Culture the Middle Finger07 Jan 202600:29:29

"I created Diet Culture Rebel because we truly do need to rebel against diet culture. Not politely sidestep it, not quietly disagree with it, but actively push back on the messages that keep us stuck struggling with food and our bodies."

Rebelling against diet culture doesn’t have to mean flipping your entire world upside down overnight. In this episode, I share five real-life ways I’m pushing back on diet culture right now, from listening to my hunger cues and choosing movement that fits my life as a mom to rejecting toxic nutrition trends and refusing to praise weight loss.

This conversation is rooted in kindness, self-compassion, and small, sustainable shifts that have helped me feel more grounded, confident, and at peace with food. I hope it inspires you to try one act of rebellion that honors your body and your needs!

✅ What You’ll Learn:

  1. How I focus on my body and my needs in the face of diet culture messaging
  2. Why listening to hunger, honoring cravings, and eating what you want are acts of rebellion
  3. The power of self-compassion and talking to yourself with kindness
  4. Why I call out toxic nutrition trends on social media, and how you can spot them too
  5. My reasons for refusing to compliment weight loss, and what I choose to celebrate instead
  6. Simple, actionable ways you can start giving diet culture the middle finger in your own life

🔗 Resources:

  1. Grab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food.
  2. Episode 209, How Diet Culture Harms Your Pelvic Floor (and What to Do About It) With Dr. Sara Reardon
  3. Connect with me over on Instagram at @diet.culture.rebel.

Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

236. You Can Do Hard, Beautiful Things in the Body You Have Right Now With Dr. Megan Banker17 Dec 202500:57:00

"I think I had to give myself internal permission to say, ‘You don't have to change your body to do this thing. You can just do the thing. You can do the hike, you can do the climb, and you don't have to lose weight or gain a certain ability to be able to do it.’"

We’ve been taught to believe that movement has to be about changing our bodies and pushing ourselves to the limit, but what happens when you strip away the blame and rebuild a relationship with exercise that actually honors your body?

In this episode, I sit down with Dr. Megan Banker to unpack her journey of unlearning diet culture, healing from well-intentioned but harmful messages, and the pivotal hike that shifted how she spoke to herself. We dive into the emotional layers that make movement feel hard, and why your body size isn’t the problem.

This conversation offers a compassionate lens and practical tools to help you reconnect with movement in a way that truly supports and respects you.

✅ What You’ll Learn:

  • Why movement can feel so emotional and how to process those feelings without blaming your body
  • Practical ways to approach exercise that support your strength and mobility
  • How to reframe negative self-talk and start speaking to yourself with kindness and respect
  • Why it’s possible (and powerful) to do hard, meaningful things in the body you have right now
  • The impact of family and societal conditioning on our relationship with movement, and how to heal from it
  • Steps to build a deeper trust in your ability to take care of yourself with movement and nutrition

✨ Connect with Megan:


🔗 Struggling to know when to eat or when to stop isn’t a failure... it could be a byproduct of following diet rules instead of your body's cues. The free Hunger & Fullness Scale Guide helps you ditch the noise and tune back into the cues your body is sending to build trust with your body and food. Get it at DietCultureRebel.com/hungerfullnessscale.

Come back next week for another episode and connect with me over on Instagram at @diet.culture.rebel.

Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

235. Calorie Counting, Binge Food Fears, and Saying Goodbye to the Scale (Q&A)10 Dec 202500:33:19

"We want to change our expectation that we will never, ever think of food as numbers or calories ever again... because that's pretty unrealistic for most people."

Ever notice how the same food questions keep popping up no matter where you are in your healing journey? In this episode, I’m answering three of the most common ones I hear - how to move away from seeing food as numbers, why some foods feel harder to trust yourself around, and what it was really like for me to stop weighing myself. I’m sharing insight from both my work as a dietitian and my own recovery to help you understand what’s actually happening beneath these struggles, set more realistic expectations for your intuitive eating journey, and walk away with a few practical steps you can try today.

✅ What You'll Learn:

  • Why letting go of calorie counting takes time, and how to stop seeing food as numbers
  • What makes certain binge foods harder to make peace with (and what to do about it)
  • How fear plays a role when you consider stopping weighing yourself
  • The big-picture mindset shift that helps you loosen the grip of old diet rules
  • How to build more trust with your body as you move toward a peaceful, sustainable relationship with food
  • Why these challenges are normal on an intuitive eating journey, and how to set realistic expectations for yourself

🔗 Resources:


Come back next week for another episode and connect with me over on Instagram at @diet.culture.rebel.

Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

234. The Problem with Mainstream Body Positivity with Chrissy King03 Dec 202500:35:02

”You can have all the self-love in the world, and that does not protect you from systemic harm.”

Body positivity is everywhere online, but is it really helping us heal? In this episode, Chrissy King joins me to explore why the mainstream body positivity message often leaves people feeling excluded or even more frustrated. We dig into shifting perspectives, the limits of focusing on individual confidence, and the systemic forces that shape our experiences in our bodies. Chrissy brings her lived experience and expertise to show why true body healing requires looking beyond “just love your body” and embracing a more inclusive, collective path.

✅ What You'll Learn:

  • How the body positivity movement began, how it's been co-opted, and why it often falls short
  • Why mainstream body positivity focuses too much on individual confidence and not enough on systemic challenges
  • The importance of thinking collectively: healing goes beyond just ourselves and requires considering how everyone gets to exist in the world
  • Ways intersectionality shapes our experience, and why focusing only on individual body image is incomplete
  • How diet culture and fatphobia are rooted in racism and white supremacy, and why dismantling these systems of oppression benefits all of us
  • Chrissy's take on Serena Williams' partnership with a GLP-1 company
  • Why ongoing unlearning, compassion, and slow growth are essential to real body liberation work

🔗 Resources:


✨ If you’ve ever thought, “Why is it so hard to stop eating when I’m full?” – you’re not alone. And spoiler alert: it’s not about willpower or control. It goes so much deeper than that. Grab the free Honoring Fullness Checklist right now at DietCultureRebel.com/Checklist to start building a more positive relationship with food.

Come back next week for another episode and connect with me over on Instagram at @diet.culture.rebel.

Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

233. Why Food and Body Comments Trigger You (and What to Do About Them)26 Nov 202500:33:19

"It helps ground me when I remind myself that what people say about food or bodies reveals their own relationship with food, not mine."

Family gatherings can stir up heavy feelings when old patterns of food and body talk resurface, especially when you’re working hard to heal your relationship with food. In this episode, I’m sharing my own experiences with triggering family comments about food and body image, why they stay with us, and how to navigate them without losing your progress. We talk about why these moments can feel especially heavy when you're working on healing your relationship with food, and I offer practical ways to protect your emotional well-being, set boundaries, and stay grounded even when loved ones are stuck in diet culture.

✅ What You’ll Learn:

  • Why comments about food and bodies can feel so activating when you’re healing your relationship with food
  • How to respond (or not respond) in ways that protect your mental, physical, and emotional well-being
  • Actionable language to set boundaries with loved ones, and how to communicate your needs without confrontation
  • How to reframe the expectations you put on yourself and others in these moments
  • Simple self-check-ins, affirmations, and coping strategies for groundedness before, during, and after difficult conversations
  • The importance of focusing on what’s in your control and letting go of what isn’t when diet culture talk surfaces

🔗 If you’ve ever thought, “Why is it so hard to stop eating when I’m full?” – you’re not alone. And spoiler alert: it’s not about willpower or control. It goes so much deeper than that. Grab the free Honoring Fullness Checklist right now at DietCultureRebel.com/Checklist to start building a more positive relationship with food.

💛 Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

🎧 Come back next week for another episode and connect with me over on Instagram at @diet.culture.rebel.

232. Weight Stigma in Healthcare Is NOT in Your Head (and What You Can Do About It) with Dr. Vicky Borgia19 Nov 202500:57:33

”Telling someone to lose weight is a really quick way to get through that eight minute visit, and not ask about what people actually eat before you say ‘eat less'."

Walking into a doctor’s office shouldn’t leave anyone feeling ashamed, dismissed, or anxious about their body size. In this episode, Dr. Vicky Borgia breaks down how weight stigma actually shows up in medical care and what you can do about it. She shares an inside look at the biases and systemic pressures driving weight-centered decisions, along with her own experiences navigating diet culture as both a provider and person recovering from an eating disorder. You’ll hear what weight stigma really is, how it affects the care patients receive, and simple strategies to advocate for yourself and build a more weight-inclusive healthcare team.

✅ What You’ll Learn:

  • Why weight stigma in healthcare is NOT “just in your head” (and how it actually shows up in real appointments)
  • How physician bias, billing pressures, and convenience often drive weight-centered care, not evidence-based medicine
  • Practical strategies to advocate for yourself at the doctor’s office, even if it means declining to be weighed
  • How to start building a weight-inclusive care team (or set boundaries with the team you already have)
  • What happens when medical advice differs wildly based on body size

🔗 Resources:


If you’ve ever thought, “Why is it so hard to stop eating when I’m full?” – you’re not alone. And spoiler alert: it’s not about willpower or control. It goes so much deeper than that. Grab the free Honoring Fullness Checklist right now at DietCultureRebel.com/Checklist to start building a more positive relationship with food. 💛

Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

231. Let Go of Toxic Striving & Start Living Your Life with Dr. Paula Freedman-Diamond12 Nov 202500:51:16

 “You are allowed to enjoy your life. Satisfaction counts, rest is part of health, and your worth was never meant to be measured by a to-do list, a tracker, or a plate.”

Are you tired of feeling like your worth is tied to how productive, disciplined, or “perfect” you are? In this conversation with Dr. Paula Freedman-Diamond, we explore how hustle culture, diet culture, and wellness culture overlap to fuel food struggles, anxiety, perfectionism, and toxic striving - and how you can begin letting go of unrealistic expectations so you can reconnect with your body, values, and joy. This episode will inspire you to slow down, question the standards you’re chasing, and start living in a way that actually feels good for you ✨

✅ What You’ll Learn
  • How hustle culture, diet culture, and wellness culture overlap to create toxic striving & perfectionism
  • Why food struggles and anxiety are connected to chasing external validation
  • What it looks like to step out of “do more, be more, control more” mode and build self-trust
  • Practical ways to set boundaries that protect your time, energy & self-worth
  • How to move toward body trust, rest, satisfaction & values-aligned living
  • Why your humanity matters more than any productivity hack or diet plan

🔗 Connect with Dr. Paula Freedman-Diamond

If you’ve ever thought, “Why is it so hard to stop eating when I’m full?” - you’re not alone. And spoiler alert: it’s not about willpower or control. It goes so much deeper than that. Grab the free Honoring Fullness Checklist right now at DietCultureRebel.com/Checklist to start building a more positive relationship with food. 💛

Come back next week for another episode and connect with me over on Instagram at @diet.culture.rebel.

Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

230. The Hunger and Fullness Scale: What It Is and How to Use It05 Nov 202500:31:37

"When we get more in touch with our hunger cues and honor them more consistently, then as a byproduct, we are able to more easily honor our fullness cues."

Learning to trust your body after years of dieting and food rules can feel confusing and overwhelming. In this episode, I’m breaking down the Hunger and Fullness Scale, the mindful eating tool that can help untangle the confusion and guide you back to your own internal cues. Inspired by a flood of questions from my Rebel community, we dig into how you can use the scale to make eating less stressful and more enjoyable, and how it can be a practical step toward building lasting body trust.

I share how honoring both hunger and fullness, rather than fixating on just one side, can help you move out of your head and into your body, shifting away from diet culture’s restrictive rules. And as always, I’m giving you honest guidance, practical tips, and important reminders that this journey is about progress, not perfection. Whether you’re starting to let go of calorie counting, or simply want to feel more at peace with your eating, today’s episode gives you the gentle push to try something new and the encouragement to trust yourself.

What You’ll Learn:

  • How the Hunger and Fullness Scale works and why it’s not just another external rule
  • Ways to use the scale to create more pleasant and mindful eating experiences
  • Why tuning into hunger matters just as much as fullness
  • Practical tips for building body trust with food after years of dieting
  • How interoceptive awareness can help you connect with your body’s signals
  • Red flags and reasons the Hunger and Fullness Scale may not be right for everyone

If you’re ready to make eating easier, more satisfying, and kinder to your body, this episode will give you the tools to start rebuilding trust - one meal, one snack, and one check-in at a time. For more help with using the Hunger and Fullness Scale, grab my free download at dietculturerebel.com/hungerfullnessscale. 

If you’ve ever thought, “Why is it so hard to stop eating when I’m full?” - you’re not alone. And spoiler alert: it’s not about willpower or control. It goes so much deeper than that. Grab the free Honoring Fullness Checklist right now at DietCultureRebel.com/Checklist to start building a more positive relationship with food.

Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

Come back next week for another episode and connect with me over on Instagram at @diet.culture.rebel.

Š My Podcast Data ¡ Independent project ¡ Data from Apple & Spotify
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