Rebuilding Trust With Your Body – Details, episodes & analysis

In this episode, I’m pulling back the curtain to share with you what the conversation sounds like with my clients if they’re slipping back into old habits. 

I want to normalize that this happens, and it doesn’t mean you’re failing, that intuitive eating doesn’t work, or that there’s something wrong with you. 

Rather than going into a shame spiral that makes you just want to throw in the towel, it’s important to be curious when you’re slipping back into old habits, and to explore what is happening to better understand it so that you can gain clarity on how to move forward.

I’m going to walk you through exactly how I do that with my clients. This is an important episode for anyone to hear, because we all slip back into old habits that we’ve been trying to change. This happens to everyone, whether it be with food, or exercise, or going to bed on time, or maybe you’re trying to show up differently in your relationships or at work. 

Bottom line, behavior change is hard, and this conversation is going to help you see how to get through some of the ups and downs so you don’t give up on yourself or your process towards finding peace with food. 

Key Takeaways

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

2. What I say to clients when they’ve slipped into old habits: How I melt the shame, the questions I ask them, and next steps to move forward

3. 2 Case Examples: Clients who struggled with falling back into old habits, and how they worked through this

Today’s Wellness Woo is foot bath detoxes at the state fair.

Resources Mentioned

-Grab the Free 5 Phases to Becoming a Non-Dieter Guide

-Click here to DM me on Instagram for the discount code for Non-Diet Academy (or click here to DM me on Facebook)

Read the full episode transcript here.

Resources for Your Intuitive Eating Journey

• Intuitive eating education on the blog
• Work with Katy
• Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster

Connect with Katy Harvey

Website: KatyHarvey.net

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD 

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode!

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

I know, I know, it’s so tempting to try and lose weight before vacations. In fact, it almost feels like you’re supposed to lose weight before a trip. 

I’m here to have a big sis heart-to-heart with you today to let you know that cutting out carbs and restricting your food isn’t going to make you happier on vacation. It’s going to make you miserable. 

In this episode, we’re going to talk about how to handle those urges to get back on the dieting bandwagon before a trip or special event such as a party or wedding, and I’m going to show you what to do instead when it comes to your strategy with eating. 

You’ll learn how to incorporate satisfying food, without cutting out your favorite sweets or desserts, and how to do this without going overboard. I’m going to show you the utility of flexible structure with food and menu planning (minus the diet mentality). 

We’re also going to dig into some strategies with body image so that you can wear the swimsuit, show your bare arms in that dress you bought, and be in the photos - no more avoiding these things!

Key Takeaways

• Don’t be dieting and restricting to lose weight before a vacation or event. This will backfire on you.
• Plan satisfying meals and snacks to help you stay in the headspace of eating intuitively and providing yourself with food you enjoy (rather than restricting). (Don’t forget to grab the templates for this at nondietacademy.com/menuplan)
• Wear the darn swimsuit. Desensitize yourself to it by DOING IT. Wear it at home to practice if you need to. Find a style you like. 
• Work through your fears of judgment about your body from people who you haven’t seen in a while. Even if they judge you, it’s going to be ok. You don’t have to spend your life dieting and obsessing about food to win their approval.
• Be in the photos. Capture the memories. Don’t scrutinize yourself. 

Today’s Wellness Woo is cortisol.

Resources Mentioned

- Grab my Free Meal Planning Cheat Sheet + Templates

- Listen to Episode 83: Can You Balance Your Hormones? Navigating Menopause, Intuitive Eating and Body Changes

Read the full show notes here.

Resources for Your Intuitive Eating Journey

• Intuitive eating education on the blog
• Work with Katy
• Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster

Connect with Katy Harvey

Website: KatyHarvey.net

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD 

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode!

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

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

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

Key Takeaways In This Episode:

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

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

Today’s Wellness Woo is The Holy Mess

Resources Mentioned

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

Read the full episode transcript here.

Resources for Your Intuitive Eating Journey

• Mindful eating education on the blog
• Work with Katy
• Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster

Connect with Katy Harvey

Website: KatyHarvey.net

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD 

When your self-worth is tied to your weight it keeps you in a vicious cycle of battling food and your body. But what if you could really, truly believe that you are worthy no matter your size?

That’s what I’m talking about in this episode with Carly Taylor, a woman I met inside my Intuitive Eating Made Easy FB group. Carly shares how she was taught not to trust her body or her appetite from a very young age, and how this led to low self-esteem, restrictive eating, and poor body image all the way into adulthood. 

It was when Carly started to realize that she is enough, just as she is, that she started to heal her relationship with food. And because of this, she has been able to navigate pregnancy, early motherhood, pandemic weight gain, and so many other challenges - while treating her body with kindness and compassion. 

Listen to this episode to hear Carly’s story and HOW she has been able to change the way she thinks and feels about food and her body. It’s a great example of how life-changing this process can be. Enjoy!

Click here to grab my free guide mentioned in the episode: The 5 Phases of Becoming a Non-Dieter 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

Rate, Review, & Follow!

“What I didn’t know I needed!"

If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image.

Also, if you haven’t done so already, make sure you follow the Rebuilding Trust with Your Body podcast. If you’re not following, there’s a good chance you’ll miss out on value-packed episodes each week.

Do you judge candy as being "bad" or "unhealthy?" Are you afraid to keep it in your house because you don't trust yourself to not binge on it? You're not alone. In this episode, I'm breaking down the Candy Dish Phenomenon, which is the paradox of how avoiding certain foods backfires and make us want them more. The truth is, candy is just a type of food, and we don't need to be stressed out about it the way that diet culture tells us we should.

I'll also be sharing how to incorporate candy into your life without going overboard - so that you can enjoy Halloween candy, go to the movies, or grab a handful of M&M's just because it sounds good. Life is literally sweeter when we aren't battling obsession and guilt about sweets. 

Go ahead and hit play and enjoy! 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

Rate, Review, & Follow!

“What I didn’t know I needed!"

If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image.

Also, if you haven’t done so already, make sure you follow the Rebuilding Trust with Your Body podcast. If you’re not following, there’s a good chance you’ll miss out on value-packed episodes each week.

One of my favorite podcasters and business coaches, Amy Porterfield, says that sometimes we have to DSD - Do Something Different - in order to grow. And this really resonates with me, because so much of the process of what I teach - i.e., making peace with food and our bodies - means that we must DSD and get uncomfortable to heal because we are up against diet culture.

Every year they have a fundraising walk for an organization called the National Eating Disorders Association (NEDA) where I live in Kansas City. It’s a wonderful event, and it’s so cool to see the community come together to rally in support of people who are healing from eating disorders and disordered eating. I was honored to give a speech at this year’s NEDA Walk - and the topic I chose was body image.

This speech was me doing something different and getting out of my comfort zone. I hope that it inspires YOU to get out of your comfort zone as you are working on rebuilding trust with your body and learning to feel more comfortable in your own skin. 

Links mentioned:

• National Eating Disorders Association (NEDA)
• Grab My Free Body Image Journal Prompts

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

Rate, Review, & Follow!

“What I didn’t know I needed!"

If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image.

Also, if you haven’t done so already, make sure you follow the Rebuilding Trust with Your Body podcast. If you’re not following, there’s a good chance you’ll miss out on value-packed episodes each week.

Have you ever felt like you just can’t keep doing the same thing with food? Like you’re on a hamster wheel that you are tired of being on? I get it.

The process of trying to control your food, or “be good,” eat “clean,” or stay within a calorie range is exhausting. And it usually ends in binging or overeating at some point. The irony is that the more you try to control your eating, the more likely you are to lose control of food. And the more you try to control your weight the more likely you are to gain weight over time. So much of this is outside of our control. Because restricting and depriving ourselves goes against our body’s biology. Mother Nature is a pretty smart gal, and willpower is never going to win against her (or your body). 

If you’ve had (or are having) those days where you are at your breaking point with this diet-binge cycle, then I have a treat for you. Being at your breaking point might actually be EXACTLY WHAT YOU NEED - especially if it helps you shift gears to choose a different path. What is this path I’m referring to? It’s listening to your body. Giving your body what it needs. Working WITH your body rather than AGAINST it. Becoming friends with your body. 

In this episode, I’m having that exact conversation with a woman named Sara Corey.

I hope that as you listen, you’ll realize that your body has always wanted to be your friend. It’s been waiting for you this whole time, and it’s ready for your friendship. Are you open to this?

I can't wait for you to listen!

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

Rate, Review, & Follow!

“What I didn’t know I needed!"

If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image.

Also, if you haven’t done so already, make sure you follow the Rebuilding Trust with Your Body podcast. If you’re not following, there’s a good chance you’ll miss out on value-packed episodes each week.

In this episode, my guest Jenna Waite talks about how to feel comfortable in your body in a fatphobic world. She shares how she grew up in a larger body and went down the path of trying to change and control it, and how she learned to accept her body and find peace within herself.

We cover what it means to be healthy regardless of your size - and how weight actually isn’t a very good indicator of health. Jenna drops some serious wisdom about how we can create healthy habits in our lives that are different from dieting. We also talk about how a lot of the intuitive eating dietitians on social media are thin white women, and how Jenna is embracing the fact that she’s in a small-fat body as an asset for connecting with clients and helping to diversity the body types in the field of dietetics. 

Enjoy the episode!

Connect with Jenna at

Website: https://jennawaite.com/

Podcast: Finding True Health

Instagram: Jenna Waite

Facebook: Jenna Waite

JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

Rate, Review, & Follow!

“What I didn’t know I needed!"

If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image.

Also, if you haven’t done so already, make sure you follow the Rebuilding Trust with Your Body podcast. If you’re not following, there’s a good chance you’ll miss out on value-packed episodes each week.

If you ever thought that it would be impossible to find joy with exercise after years of dieting, my guest today - Suzane Bamonto - will prove you wrong. She’s a school psychologist who has decided to ditch the diet mentality, make peace with food, and enjoy movement again.

What’s so wonderful about Suzanne’s story is that she has discovered what "joyful movement" truly feels like (and wait until you hear what her favorite type of movement is!). 

In this episode, Suzanne shares about her journey of beginning the dieting process as a teenager, and being off and on diets all the way into adulthood up to just a few years ago. She also talks about:

• Being present with the eating experience
• Comparing her body to her sister’s as a teenager (and feeling inadequate)
• How exhausting it is to constantly be dieting and tracking food and calories 
• Working on body acceptance while still having thoughts about wanting to lose weight

Suzanne is truly an inspiration and I’m so excited for you to listen to this episode!

Click here to grab my free guide mentioned in the episode: The 5 Phases of Becoming a Non-Dieter 

I can't wait for you to listen!

JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image. 

Also, if you haven’t done so already, make sure you follow the Rebuilding Trust with Your Body podcast. If you’re not following, there’s a good chance you’ll miss out on value-packed episodes each week.

Let’s talk about food rules. How do you know when you are making a choice with food that’s based on your instincts and wisdom about your body versus when its diet culture is telling you to eat a certain way based on food fears and judgments?

What exactly do I mean when I say “food rule?” Well, a food rule is something you’re telling yourself about what you should or shouldn’t eat, or when you should or shouldn’t eat, or how much you should or shouldn’t eat. And these rules can come from a lot of different places, including diets, diet culture, things we make up in our own minds, and from eating disorder thoughts. 

Then how can you tell when you’re wanting to make a change with food, or eat or not eat a certain food for non-diet reasons? How do you know when it’s “gentle nutrition” like we talk about in the intuitive eating framework? 

I encourage you to make a list of food rules as you notice them. Start with a quick brain dump, and then stay curious about where other rules lurk in your life. Most people can identify several rules right off the bat, but then they’ll notice other rules over the course of a week or month. So just keep a running list where you can make a note of them on your phone or journal. And then I challenge you to actively make an effort to break the rules, challenge the thoughts, and work through the feelings. 

In episode 41 of the Rebuilding Trust With Your Body podcast, I’m talking about how to tell the difference between food rules and your food preferences. You’ll hear:

• What a “food rule” is and the many places these rules can stem from
• How a food rule is different from a personal preference or a gentle nutrition strategy with food
• The “thought challenging” strategy you can use to reframe your thoughts around food
• The importance of actively breaking your food rules in order to truly break free from them

I’m confident that pretty much everybody has some type of food rule or food guilt that they can relate to, and it’s important that we can have these conversations and slow down to look at these things.

I know that this might feel tricky, but as you keep peeling back the layers, you’ll get more and more clarity over time. Trust me.

Enjoy the episode!

Click here to grab my free guide mentioned in the episode: The 5 Phases of Becoming a Non-Dieter 

I can't wait for you to listen!

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

Rate, Review, & Follow!

“What I didn’t know I needed! This podcast really helped me understand intuitive eating and how to incorporate it in my life. Katy’s approach to helping us understand and trust our bodies is like nothing I’ve ever seen before."


So if you’re ready to FINALLY make peace with food, hit play and listen to this episode and give yourself the gift of freedom in life moving forward. 

You’ve got this!! 

Are YOU ready to learn how to eat intuitively? Join my FB group called Intuitive Eating Made Easy!