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!

This idea of going “all in” is a phrase that’s gotten tossed around more in recent years in the intuitive eating and eating disorder recovery communities. And the idea behind it is that rather than dipping your toe in the water, you just take the leap and go for it. It’s not a free-for-all with food, but it really is about letting go of all the dieting and disordered eating behaviors (things like weighing yourself, tracking your food, obsessively exercising) and instead choosing to listen to your body and letting yourself eat the things that are satisfying to you without having rules about what or when you can eat them. It’s about reconnecting with and trusting your body again. 

My guest on this episode of the podcast is a woman named Dana Mandel, and she shares her own story of disordered eating and body image issues. What’s really cool about Dana is that she’s now a therapist herself, so she’s seen what it’s like to be on “both sides of the couch.”

I encourage you to listen and think about what pieces of what Dana shares that can you apply to your own life. That’s my goal for these interview episodes - that it gives you hope, inspiration and motivation that you can heal too.  

I can't wait for you to listen!

>> Click here to take my free 2-minute quiz called “What’s Your Unique Path to Food Freedom?”

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.

A lot of people are afraid that they’ll never be able to change their relationship with food and that they’re going to be stuck battling food and negative body image for the rest of their life. But I’m here to tell you it doesn’t have to be that way. No matter how long you’ve been struggling it absolutely is possible to recover from all of this. 

How do I know? Well, this ain’t my first rodeo. I’ve been doing this work for over a decade now, and I have worked with hundreds of people to help them heal their relationship with food. Is it easy? No. Is it worth it? Absolutely, yes. 

Healing your relationship with food is totally possible, no matter how long you’ve been struggling and now matter how much you might worry that you won’t be able to change. You truly can, and I want to give you that spark of hope and encouragement.

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

I can't wait for you to listen!

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

Rate, Review, & Follow!

“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!

Today's episode is an interview with a woman named Colleen Fitzpatrick who has watched her mother diet throughout her life and into her 70’s. Colleen decided she wasn't going to do that for her entire life, and that’s how she discovered intuitive eating. She discusses how she is working on the intuitive eating principles, which include: making peace with food, learning to accept her body, gentle nutrition, and how to incorporate it without slipping back into the diet mentality.

It’s also really cool to hear her talk about how she is discovering that she can actually trust her body’s wisdom.

Links mentioned:

Get Katy's Hello Fresh Discount Code: https://katyharvey.net/hellofresh

Free Menu Planning Guide + Templates: nondietacademy.com/menuplan

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

https://www.nondietacademy.com/waitlist 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

“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!

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

Key Takeaways:

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

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

Resources Mentioned

- Non-Diet Academy: My signature program helping you find peace and freedom with food, while also honoring your health. 

- DM me on Facebook or Instagram to chat and see if NDA is right for you!

Read the full episode transcript here.

Resources for Your Intuitive Eating Journey

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

Connect with Katy Harvey

Website: KatyHarvey.net

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD 

Subscribe and Review

If you enjoyed this episode, please subscribe and leave a review! Your feedback helps us reach more people and improve the show.

When it comes to intuitive eating, meal planning can actually be REALLY helpful. You might be surprised to hear this, because sometimes people say, “But Katy, how am I supposed to eat what sounds good in the moment if I planned my meals ahead of time.” 

I totally hear you. But here’s the counter-intuitive thing: Not having a plan with food will make it harder to eat intuitively, because you’ll always be stuck trying to figure out what to eat in the moment, and then scrambling to find that food, and not having satisfying options available to you throughout the day.

So with menu planning, we are going to approach it in a way that’s intended to PROVIDE (rather than deprive) your body of what it wants and needs. As you get to know yourself better, you’ll get a better sense of what types of foods you’re going to want and what types of things will make for satisfying meals and snacks throughout the week.

The other element that we will incorporate is flexibility, and plenty of room to make changes if the thing you planned doesn’t sound good anymore. Having backup options on hand, and the mental freedom to shift gears, is what will allow you to continue eating intuitively - while saving tons of time and money by planning your meals and grocery shopping strategically.

Wondering how exactly this all works? I’ve got you covered - Check out this episode of the Rebuilding Trust With Your Body podcast - enjoy!

Links mentioned:

Get Katy's Hello Fresh Discount Code: https://katyharvey.net/hellofresh

Free Menu Planning Guide + Templates: nondietacademy.com/menuplan

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

https://www.nondietacademy.com/waitlist

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

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

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

Click here to follow me on IG

Click here to join my Intuitive Eating Made Easy FB Group

My guest today, Judi Amey, is about 6 months into the intuitive eating process, so she’s still somewhat of a newbie, but she also has been such a great student of the process that she’s really seeing the benefits even though there are also challenges. 

And that’s the thing - it’s not a quick fix like a diet. (And if we’re being honest even the diets aren’t quick fixes - there more like quick problems because they backfire.) 

Intuitive eating is meant to be a healing process, and it’s meant to be literally a new way of relating to food and to your body. It’s not a program and it’s not a plan - it’s just a new way of being. 

Judi shares what she’s been doing to heal her relationship with food, including:

• Listening to the Intuitive Eating book 4-5 times 
• Utilizing the Intuitive Eating Workbook
• Listening to intuitive eating/non-diet podcasts
• Working with a counselor who specializes in intuitive eating and body image 

You see, food freedom doesn’t magically happen - and I often see people making the mistake of just kind of winging it with intuitive eating and assuming it just means they should eat whatever they want, whenever they want - and this really takes them further away from being able to listen to and trust their bodies. 

So I encourage you to be a student of the process, and read, journal, do the workbook, join the IEME FB group, and keep listening to podcasts like Rebuilding Trust With Your Body. These are all different ways of infusing your mind with this new material, and different things will resonate with you at different times. 

There’s a lot of unlearning that has to be done along the way because of the toll that diet culture has taken on us. So be prepared to continually keep learning and growing and choosing to set boundaries in your life against diet culture, because it’s everywhere all around us.

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

https://www.nondietacademy.com/waitlist

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

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

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

Click here to follow me on IG

Click here to join my Intuitive Eating Made Easy FB Group

Towards the end of this past school year I got an email from our PTA asking everyone to take a survey about a new “healthy eating” initiative they were wanting to implement. And, of course, given that I’m a dietitian and I can already see the red flags all over this type of thing, I enthusiastically took the survey. 

And I understand that the heart and intention behind this is good. These people are wanting to help the kiddos be as healthy as they can be. But what people don’t understand is the risk and harm that these types of programs actually cause. 

Research tells us that negative body image often leads to dieting, and that dieting is the #1 risk factor for two things: 

1. Dieting is the #1 risk factor for a kid developing an eating disorder
2. Dieting the #1 predictor of a kid gaining weight above and beyond their growth curve (so basically gaining more weight than their body is meant to). 

So anything that we are saying or doing with kids that pushes them towards dieting thoughts and behaviors is extremely risky in terms of their physical and mental health. 

And I know this is confusing to people, because they’re like, “Well, Katy, the healthy eating program isn’t recommending dieting. It’s just recommending healthy eating, and we need to teach our kids about healthy eating.” (And usually the unspoken elephant in the room is that people feel they have to teach “healthy eating” so that kids don't get fat. And there’s the fat phobia and anti-fat bias that shows up in our kids’ lives at such a young age.)

I totally empathize with and understand why you wouldn’t want your kids to get fat. Especially if you’ve struggled with weight and body image yourself. It’s a really awful and traumatic experience to be a fat person in our society that hates fat people so much. There are so many ways that we openly criticize and shame fat people. And there are really subtle ways that people in larger bodies are shown that they aren’t acceptable. It’s really overt AND covert. And of course you wouldn’t want your kids to have to deal with that.

This is where I see well-intended parents sometimes getting tripped up and inadvertently passing on their own body image and food struggles to their kids – and ironically this often happens when the parents are actually trying NOT to pass these struggles on. They are trying to HELP their kids not deal with these issues. 

And this is the core topic of this episode today: how to avoid passing on your food and body stuff to your kids, and how to help your kids have a positive body image and a good relationship with food. I can't wait for you to listen!

Key Quotes

“Focus on your own internal work first and heal your own relationship with food in your body, because that's going to be the foundation and that's going to take time.” - Katy Harvey

“Don't be afraid to enlist the support and guidance of a professional either for yourself or for your kids.”  - Katy Harvey

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

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

 LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.

Our beliefs about health and beauty have a major impact on our body image and self-esteem. My guest today is Diana Herrera. As a model and beauty pageant contestant turned educator, Diana knows this better than anyone. She grew up in an environment where her worth was completely tied to her appearance, but now she’s shifted that mindset and has learned to love and accept herself (and her body) as it is.

Diana knew that she needed to let go of her obsession with thinness after becoming a mother to 5 daughters. She’s committed to passing on body acceptance and self-love to her girls, so they don’t have to go through the struggles that she did. 

A few highlights of our conversation:

• What it was like to grow up in a household that was focused on appearance
• Her experience as a model and a beauty pageant participant
• What it took to overcome her struggles with an eating disorder and disordered eating
• Tips for dealing with a bad body image day

And make sure you listen for the part towards the end where she shares a GREAT tip for how to improve your body image and to embrace the intuitive eating process overall. There are SO many things she shares that you’ll be able to apply in your life, including a strategy she uses each day in front of the mirror. 

Whether you’re looking to improve your own body image, or to be a better role model for your kids, or if you are just curious to hear about Diana’s modeling and pageant experience, there’s something in this episode for everyone.

Key Quotes

“The journey is already part of the healing.” - Diana Herrera

“When you have a bad body image day, go to your closet, find the clothes that really make you happy, that you know fit you well, and that will bring you joy when you look in the mirror.”  - Diana Herrera

JOIN the 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 

 LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.

There’s a huge overlap between eating disorders and trauma, which can make it especially challenging to recover from these conditions. It’s common for people to spend years and years in treatment, and to continue to struggle with their symptoms.

When traditional forms of treatment, such as talk therapy (including CBT, DBT, ACT and more “alphabet soup” treatment modalities) and medication don’t work, it’s easy to get discouraged and to start to feel hopeless.

But it’s not hopeless at all. Researchers are continuing to come up with new approaches, and in this episode of the podcast, my guest Noel Linden shares her journey to recovery that included psilocybin (yes, mushrooms). 

Disclaimer: The things shared in this episode are based on personal experience, and do not constitute any type of medical or psychiatric advice or treatment. Consult with your own medical and psychiatric providers before trying any treatments. 

Noel is a former student of my course Non-Diet Academy and in this episode she opens up about her struggles with body image, trauma, and an eating disorder. After trying many forms of traditional treatment, she decided it was time to try something different. You will also hear:

• Noel’s experience with many forms of disordered behavior in her life (including with food and exercise)
• Food as a source of comfort during her childhood and adolescence
• Why seeking professional help is so key for recovering from mental health issues
• What it looks like to persist through challenges in the recovery process - especially when you feel like you’ve tried everything

Plus, so much more. So if you’re ready to move from struggling to thriving, grab a pen and paper and get ready to open your mind to new possibilities!

Key Quotes

“It's so important for adolescents to find healthy coping behaviors for their emotions and for life.” - Noel Linden

“My understanding of myself, my psyche, the way my brain works, and it's something I resonate really strongly with. I was able to separate myself from this part of me, the bulimia, and really create space.”  - Noel Linden

JOIN the 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 

 LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.

What comes to mind when you hear the word “exercise?” The truth is, most of us existing in diet culture have a distorted view of exercise. 

Diet culture tells us:

• Exercise to burn calories and lose weight. (pssst…that’s actually not now it works!)
• The more intense and extreme, the better! (e.g. HIIT? Yes, please! Ultra marathon? Wow, impressive! Yoga? Doesn’t count. Hot yoga? That sounds like more of a workout!)
• No pain, no gain. You must work hard, sweat, and feel the burn in order to get benefits from exercise.
• You’re lazy if you don’t exercise. 

These messages are so toxic. It is setting us up to exercise for the wrong reasons, or to not exercise at all because we’ve made it such a chore.

People tend to fall into a few different categories with exercise:

1. Doing it off-and-on, usually in conjunction with dieting. This leads to feeling like a failure when you aren’t being active on a regular basis. 
2. Exercising with too much rigidity. Pushing yourself to do your planned amount of exercise no matter what, even if you’re short on time or not feeling well, and feeling incredibly guilty if you miss a workout. 
3. Doing it just because you feel like you should. You don’t over exercise, and you are able to take days off, but you don’t particularly enjoy it. You just do it out of a sense of obligation towards your health. 

With intuitive eating, we talk about listening to your body and honoring what it is telling you in regards to food. And exercise is part of the intuitive eating framework as well (it’s principle #9!).

What’s so cool is that we can learn to reframe exercise as “movement” and to view it as something we do because it aligns with our values, and not as a way to punish our bodies. 

So, if you’re ready to figure out what work for YOU with exercise, pop your earbuds in and tune in.

Key Quotes

“Movement feels a lot more open and free and flexible in terms of how it's done and how it's experienced. The possibilities feel a lot more limitless.” - Katy Harvey

“When you take the pressure off yourself and shift that language from exercise to movement, it can really shift the way you feel about it.”  - Katy Harvey

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

https://www.nondietacademy.com/waitlist

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

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You know that feeling - the feeling of guilt and shame after you eat way too much?

(And let me be clear…by “too much” I mean more than your body wanted and therefore you’re uncomfortably full. “Too much” is often a construct handed to us by diet culture trying to tell us how much we are allowed to eat. I’m referring to the type of “too much” being communicated to you from your body.)

This feeling is miserable both physically AND emotionally. 

And it’s often when the negative self-talk kicks in really loud:

• THIS is why I can’t trust myself with that food.

• I knew I should have just gotten a salad.

• I need to have more willpower and be more disciplined. 

• I’m going to gain SO much weight, and then I’m going to be miserable for the rest of my life. 

• If I don’t get a handle on my eating I’m going to have a bunch of health issues. 

• I’m such an idiot for letting myself eat that.

Any of this sound familiar to you?

I get it. And I also get that the knee-jerk response to binge eating is often to try and regain control over eating by eating really “healthy” or by avoiding those binge foods. 

But the problem is this makes things worse. Because it increases the biological drive to binge in the long run. (Kind of confusing and counter-intuitive, I know.)

So what can you do instead? Hit play and listen to this episode!

Key Quotes

“Emotions are like warning lights in your car.. We want to understand what the warning light is telling us so we can respond appropriately.” - Katy Harvey

“You need to just show yourself that you can have it(food) and that nothing catastrophic happens.”  - Katy Harvey

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

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/clickhere

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

You see, the diet industry might be toxic in some ways, but to their credit these companies are VERY good at marketing and giving people what they want (even if it’s not actually what they need). I was recently lucky enough to get the inside scoop about what diet companies aren’t telling consumers, and it’s juicy.

This is why I was so excited to chat on my podcast with “Nicole” (not her real name, we are protecting her job) and she spilled the tea about what it’s like to work for a large diet company. 

I asked her things like:

• What’s one thing most people don’t realize about diet companies?
• What would you do differently if you were CEO?
• How has dieting impacted your relationship with food?

One of the things she shared was a big “ah-ha” moment for me personally. And I can’t wait to share it with you.

Key Quotes

“I was very unaware of anything that was going on in my body. I had no idea and the process of treatment, the different things that we did, the different tools that we used, helped me come into my body and notice what's going on and honor that. That gave me a level of self-awareness that is priceless.” - Nicole

“If we can start looking at food the way our body looks at food, I think that would be a lot more helpful.”  - Nicole

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

https://www.nondietacademy.com 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

 LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.

What exactly is “intuitive eating?” Most people hear the term and they assume they know what it means just based on how the words make it sound. They think “Oh, intuitive eating must mean eat whatever you want, whenever you want.” And that actually couldn’t be further from the truth. 

Let me explain…So if someone turns this into “eat whatever you want, whenever you want,” it essentially becomes a free-for-all with food. And that’s not really listening to your BODY, right? 

And this is where the intuitive eating nay-sayers are so far off base. They will say, “People can’t be healthy by just eating whatever they want.” And again, that’s NOT what intuitive eating is suggesting. Give this episode a listen to learn the 10 Principles of Intuitive Eating so you can apply them in your own life.

Intuitive Eating Website

Key Quotes

“Intuitive eating is a self-care eating framework that integrates instinct, emotion, and rational thought.” - Katy Harvey

“I would highly encourage you to journal about what came up for you, and to consider what movement could look like in your life. And to think of it as an experiment to see what feels good to you and to your body when we remove the pressure and expectation of doing a certain amount of movement for a certain number of days a week, or to burn a certain number of calories.”  - Katy Harvey

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

https://www.nondietacademy.com 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

 LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

What does it mean to truly have self-love, body acceptance, and confidence? And does all that ever really have a place in the life of a busy, energetic, high-achieving entrepreneur, neurodivergent mom of two? My guest today, Jenna Kutcher, believes it’s possible because she found it and she lives it.

Jenna Kutcher is the ultimate entrepreneur and mom (and also one of my idols and mentors). She’s the host of the wildly successful The Goal Digger Podcast, has several incredible online courses, and is the author of the book, How Are You, Really? 

I have so much love and respect for Jenna because she’s living life authentically according to her values, and she’s showing us what it’s like to be a confident woman in her body (without all the diet culture ridiculousness).

“Real rebellion these days is showing up and believing in yourself in a world that wants you to doubt yourself.” — Jenna Kutcher

What I adore the most is that Jenna talks about making the choice to love her body each day. And not the kind of superficial “love” because she thinks she conforms to the body image ideals of our society. Rather, the kind of self-love that is about  feeling at home in our own skin.

If we’re being honest, this is what most of us actually want when we wish we could change our bodies – we simply want to feel comfortable and acceptable in them.

Click here for episode show notes!

JOIN my Intuitive Eating & Body Kindness UnChallenge:
nondietacademy.com/unchallenge

Get my FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/clickhere 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

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

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

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

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

Today’s Wellness Woo is Lumen.

Resources mentioned in this episode:

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

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

Connect with me on Instagram!

Join my free FB group Intuitive Eating Made Easy

My podcast guest on this episode is a woman I met inside my Intuitive Eating Made Easy FB group named Anita, and she’s an inspiration to all women, especially moms. 

Anita shared with me that she was a relatively normal eater up until she got pregnant. She also talked about how the societal pressure to “get her body back” after pregnancy led to dieting and obsessing about food. She realized how miserable this was making her, and she decided to opt out of dieting and to reclaim her right to listen to (and trust) her body, which is what led her to discover intuitive eating. 

Click here for show notes!

Key Quotes

“Everybody's body is different in terms of how it kind of responds after pregnancy and after giving birth… That's not how biology works. We don't get anything back it's we just have our body the way it is and we have to be able to move forward with that.” - Katy Harvey
 

Resource Mentioned:

• Set Point Weight Theory

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

 LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.

This week, on the podcast, we're talking about the idea that weight loss improves health, and why doctors tend to focus on weight loss with their patients. We also look at what the science *actually* says about weight and health (it might surprise you), and how to advocate for yourself with your doctors.

Another factor we are talking about is weight stigma and how it can have negative effects on people's health. Weight stigma is shown to be pervasive among doctors (and dietitians), and it correlates with worse patient care and worse medical outcomes (which then often get blamed on the patient and their weight). Go ahead and hit play and listen to Katy break down this complex topic so that you can take care of your body and your health in meaningful ways. 

“I would argue that weight is a false metric. It's easy to measure, easy to compare and thus it appears useful, yet it isn't, because weight actually doesn't tell us that much about a person. “- Katy Harvey

[00:01 - 10:27] Intentional Weight Loss Will Result In Weight Gain

• Discussing the topic of health and weight pressure from doctors
• It’s important to remember that everyone is different and what works for one person may not work for another
• It’s important to be honest with your doctor and let them know your concerns about weight loss being part of your health regimen
• How BMI is a flawed metric 
• • It does not take into account a person’s health
  • Weight doesn’t determine our health

• The correlation between being overweight and certain health conditions
• • The bias and has been shown to shown to produce poor health outcomes
  • Being overweight does not mean it’s bad for your health
• Intentional weight loss is likely to result in weight gain in the long run

[10:28 - 19:23] Understanding The Science of Weight Loss

• Dieting is not effective and can lead to worse health outcomes
• Physical activity is a better predictor of longevity than weight
• Health promoting behaviors
• • Getting enough sleep
  • Taking medications
  • Having access to routine health care
• Understanding the science before recommending weight loss
• Weight cycling
• • Telling someone to lose weight will result to losing and regaining it

[19:24 - 29:10] Having a Relationship with Food

• Being a fat is seen as the worst thing ever
• • Why people avoid medical care
• The stigma on weight leads to poorer outcomes for fat patients
• Doctors spend less time with their fat patients
• • Results in poorer outcomes
• Ask you doctor to talk about your health without talking about weight
• • Asking your doctor to not be weighed
• The societal obsession with weight
• • It can be harmful to your health
  • The doctor is using a weight-centric approach
• Katy discusses the benefits and drawbacks of weight discussions with doctors
• • The discussion can be harmful if the doctor has concerns and recommendations about weight
• Katy recommends that clients advocate for themselves when it comes to their health and weight
• • Don’t just blindly listen to your doctors about weight
  • Doctors should ask their overall relationship with food and health

[29:11 - 32:24] The Benefits of Intuitive Eating Over Dieting

• Weight cycling is more unhealth than being chronically overweight
• • Weight cycling can be heard on the body and can lead to other health problems
• Intuitive eating is correlated with improved health parameters
• • Dieting correlates with worsening health parameters
• Lifestyle changes to improve your diet
• • Adding more potassium-rich foods
  • Physical activity that help manage conditions like blood pressure and diabetes
• Getting physical activity regardless of weight is a better predictor of the longevity than your weight
• Health promoting behaviors
• • These are proven to be more effective and enjoyable and sustainable that doing a temporary diet

[32:25 - 39:05] Wrapping up! 

• Doctors are generally very kind and caring people
• • It is important to practice using your voice and being upfront and direct with your doctor
• People can overcome fears and anxieties about their health through therapy and competent medical care
• Save tons of time and money by planning meals ahead! Grab Katy’s FREE Six Simple Steps to Menu Planning guide at nondietacademy.com/menuplan!

Key Quotes

“Sometimes people interpret intuitive eating or Health At Every Size to mean that we're disregarding health and that seriously could not be farther from the truth. We are very much in favor of health when we're practicing intuitive eating and a more meaningful and effective way rather than getting tunnel vision around weight and dieting because that fixation is actually causing more harm to help.” - Katy Harvey

“We need to be supporting people with interventions that are actually health promoting, things like getting enough sleep, taking your medications, having access to routine health care, being physically active, physical activity is shown to benefit health, regardless of where a person's at on their weight spectrum.”  - Katy Harvey

“There is a correlation between weight and health and some health conditions. I am not denying that correlation, but correlation is not the same thing as causation. And even if weight is the culprit, the recommendation to lose weight is a problem in and of itself.” - Katy Harvey
 

Resource Mentioned:

• Seth Godin
• Dr. Kayla's interview on this podcast

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

https://www.nondietacademy.com 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

 LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“There's a good chance that you've struggled with your own eating and body image. And maybe you've done a lot of dieting or you've experienced disordered eating, and wouldn't it be great if we could ultimately prevent those things in our kids?” - Katy Harvey

In today’s episode, we’re going to talk about body image and how this is one of the most important aspects of building trust with our bodies.

This episode is about body image and hot it can be an obstacle to trusting our bodies. Katy offers practical tips on how to improve our body image that don’t involve obsessing about weight or dieting. These tips focus on accepting our bodies as they are, wearing clothes that fit well and avoiding clothing that causes discomfort. She encourages us to be mindful of how our clothing affects our body temperature, weather conditions, and how we feel overall. She advises listeners to change up their social media feed to focus on positive images, practice self-compassion, and curate content that makes them feel good about their bodies.

[00:01 - 09:05] Work Towards Body Acceptance

• Listening to your body and not the way you look
• Practical and doable tips to improve your body image
• Make peace with food and not worry about gaining weight
• Working towards body acceptance
  • Stop struggling with this for the rest of your life
• Wear things that fit
  • Weed out the clothes that don’t fit and donate them
  • Separate your wardrobe and put them in a different location in your house
• Think about getting clothes that will tolerate the changes in your body
• Exploring food and relationship with our body
  • Allow weight fluctuations
  • Making peace with food

[09:06 - 16:12] The Yin and Yang of Self-Compassion

• Get clothes that fits as an act of self-care and self-love
• Improve your body image is to practice body gratitude
• Practice “Fake it till you make it” with feeling grateful for what your body does for you
• Exercise self-compassion
  • We need to have compassion for the pain and suffering that causes to our body images and our self-esteem
• The Yin and Yang of Self-compassion
  • Use your voice and providing yourself with what you need
  • Asking for what you need
• Improve your body image without focusing on weight loss

[16:12 - 20:24] The Healing and Acceptance Towards Your Body

• Think your body as a home
  • Work on what is pleasing to us rather than dressing to impress the outside world
  • Wear what you want with your body
• Be comfortable in your own skin and treat yourself with love and respect
• Stop body checking
  • Get rid of the scale because it is not a measure of success
• Katy encourages you to do some journaling and reflect on that
  • Get the journal prompts at: nondietacademy.com/bodyimage

[20:25 - 27:10] Wrapping up!

• Save tons of time and money by planning meals ahead! Grab Katy’s FREE Six Simple Steps to Menu Planning guide at nondietacademy.com/menuplan!

Key Quotes

“Think about getting clothes that are flexible that will tolerate changes in your body.” - Katy Harvey

“Connecting with the gratitude towards what your body does because your body does amazing things just to keep you going each and every day.”  - Katy Harvey

“Improve your body image without focusing on weight loss.” - Katy Harvey
 

Resource Mentioned:

• Kristin Neff

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

https://www.nondietacademy.co

Let’s get connected!

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net

 LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.

“There's a good chance that if you're listening to this podcast you've struggled with your own eating and body image. And maybe you've done a lot of dieting or you've experienced disordered eating, and wouldn't it be great if we could ultimately prevent those things in our kids?” - Katy Harvey

As parents, how can you help your kids develop a healthy relationship with food?

This episode is all about how we can teach children to make peace with food and their bodies, while still existing in diet culture. Katy explains the “Division of Responsibility” strategy which focuses on getting children to eat a variety of nutritious foods in a no-pressure environment. She also encourages us to think about our own relationship with food as kids and how we might be perpetuating the same issues in our children. 

[00:01 - 12:39] Doing More Harm Than Good

• As adults, let’s reflect on our own relationship with food while growing up
• Body issues can be passed down to generations
• The fear-mongering around childhood obesity
  • Our attempts at preventing or solving these problems in our kids create worse problems
• Dieting in kids is the number one predictor of them gaining weight above and beyond their growth curve
  • Classifying and pathologizing bodies with stigmatizing terms
• Dieting can also cause eating disorders
  • This can start with “healthy eating” conversations and initiatives at home and in schools
• Diet culture is pervasive and misguided

[12:40 - 20:00] Division of Responsibility

• How to encourage and preserve a kid's ability to listen to and trust their bodies
• Provide a structure depending on age
• Katy discusses Ellyn Satter’s “Division of Responsibility” strategy 
  • Family meals are encouraged, eating with children rather than feeding them
  • Parents provide the food and are responsible for when and where it is consumed
  • Children are responsible for how much and whether or not they eat
  • The problem arises when parents and children cross each other’s territories
  • Toddlers need more structure and take this learning when they grow up

[20:01 - 34:04] Creating Structure for Younger Children

• Want to make meal and snack planning easier? Download Katy’s FREE guide: Six Simple Steps to Menu Planning at nondietacademy.com/menuplan!
• Present the food in a way that your kid can handle
• Playing with food is okay for younger kids
• Don’t bribe or force kids to eat
• Serve everybody at the table the same food but offer variety
  • New and familiar food
• Keep a schedule for snack time and help them how to handle sweets
• Avoid snacking with distractions
• Don’t label foods as good or bad
• Provide filling but not thrilling snacks for bedtime
• Repetition is key

[34:05 - 40:17] Allowing Tweens and Teens to Have Autonomy and Responsibility 

• The overall goal is that they should feel good with food
• Help them accept that body changes are normal
• Let them make their own food and observe

[40:18 - 43:54] Wrapping up! 

• Save tons of time and money by planning meals ahead! Grab Katy’s FREE Six Simple Steps to Menu Planning guide at nondietacademy.com/menuplan!

Key Quotes

“Classifying and pathologizing of bodies that we do in our culture… It's actually jacking up our relationship with food and it's disrupting our ability to listen to our bodies and to eat intuitively.” - Katy Harvey

“Meals should be a pleasant experience for everyone involved. We want our bodies to be in a relaxed or a rest and digest mode rather than fight or flight.”  - Katy Harvey

“We don't need to harp on our kids about nutrition or healthy eating. That often makes things worse. We need to provide them with the structure that helps them listen to and trust their bodies.” - Katy Harvey
 

Resource Mentioned:

• Child of Mine: Feeding with Love and Good Sense by Ellyn Satter
• Secrets of Feeding a Healthy Family: How to Eat, How to Raise Good Eaters, How to Cook by Ellyn Satter

JOIN the 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 

 LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“All bodies are bikini bodies. Put on a bikini and bam! You now have a bikini body. There is no need to alter yourself in order to wear a swimsuit.” - Katy Harvey

Is the idea of summer stressing you out? Does the thought of wearing a bikini and not having the perfect beach body give you anxiety?

In this episode, Katy tackles the truth about how companies are capitalizing on our body insecurities and glorifying unattainable body standards, especially during summertime. It’s time to bust the “beach body” myth and start showing up as our natural selves, imperfections and all. Find out Katy’s four tips to take back our confidence in our bodies this summer.

[00:01 - 09:04] Diet Culture During the Summer Season

• Katy on embracing summer
• The surge of weight loss advertising in the month of March
• Showing our skin makes us feel more exposed
• Examining the origin of “bikini body” and “hot girl summer”

[09:05 - 18:42] Four Tips for Feeling Better About Yourself This Summer

• Wear the summer clothes
  • Ditch all those uncomfortable layers of clothes
• Put the swimsuit and go
  • Don’t think about what other people will say
• Just wear what you want to wear
  • Channel the confidence that you imagine you'd have if you had the body of your dreams
• Live life unapologetically
  • You’ll miss out on life if you’re just waiting to lose weight
  • Give yourself permission to be in photos!

[18:43 - 20:12] Wrapping up! 

• Want a little more support, guidance, and specific action steps to kickstart and boost your process towards food freedom and body acceptance? Check out Katy’s Intuitive Eating and Body Kindness UN-CHALLENGE at nondietacademy.com/unchallenge!

Key Quotes

“Having fat on your body is normal. Being fat is not a moral failing. Bodies come in all shapes and sizes and all bodies are good bodies." - Katy Harvey

“I'm asking you to try being yourself without hiding parts of yourself both literally with your body and figuratively with your personality. Stop being afraid of being too much or taking up too much space. You are allowed to take up space. You deserve to take up space.” - Katy Harvey

“When you choose to live life more fully and let go of hating your body, you will likely find that the idea of shrinking your body starts to feel less important.” - Katy Harvey
 

Resources Mentioned:

“Why Can’t We Stop Talking About Bikini Bodies?”: https://slate.com/human-interest/2014/07/the-history-of-the-term-bikini-body-explained.html

Intuitive Eating Made Easy FB group: https://www.facebook.com/groups/306396290454800

JOIN the 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 

 LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“Let's cut ourselves some slack for how stressful life can be, especially considering the fact that we've been living through a pandemic these past couple of years. And I guarantee that we will look back on this time 10 or 20 years from now, and then we'll have the wisdom to see that we didn't need to hustle so hard or stress so much about the little things. ” - Katy Harvey 

It’s so easy to get lost in the chaos of everyday life. When we’re being pulled in multiple directions by work, family, and other responsibilities, how do we find time to listen to our bodies?

In this episode, Katy talks about the challenges of intuitive eating in the face of overwhelming stress. There are a lot of reasons that we can get disconnected from our appetite, and in those instances, we need a framework or a strategy to help us nourish our bodies. She also emphasizes the importance of slowing down and taking time to enjoy food while still maintaining an active lifestyle. Listen in as Katy gives four practical tips to care for our bodies when we’re stressed.

[00:01 - 09:11] Your Body’s Physiological Response to Stress

• Katy’s own experience in dealing with a stressful day
• The dangers of undereating, overeating, or emotionally eating
• When we're stressed, our biological cues for hunger are blunted
• The world today and the daily demands of life

[09:12 - 12:25] Stick With a Consistent Eating Schedule

• Have consistent, reliable, and predictable opportunities to eat
• Don’t go too long without food
• A diet program vs an intuitive  eating plan to keep your body nourished

[12:26 - 14:22] Check In With Your Body

• Take time to do a mental body scan
• Do belly breathing exercises
• What are other ways hunger presents itself?

[14:23 - 17:25] Practice Practical Eating

• Eating even though we’re not particularly hungry
• Be aware of your eating habits in response to stress 
• Practical eating doesn't go against intuitive eating

[17:26 - 19:59] Keep It Simple

• Don’t make food harder than it needs to be
• Frozen foods and takeouts are totally okay
• Reduce the mental load by trying meal delivery kits

[20:30 - 22:40] Wrapping up! 

• Go to katyharvey.net/hellofresh to get a discount on Katy’s favorite meal delivery service!
• Always be gentle and patient with yourself

Key Quotes

“Stress and anxiety are two that in particular, really manifest in our stomachs." - Katy Harvey

“This hustle culture that we're living in is really out of control. No wonder we're too stressed to listen to our bodies. And no wonder we're sometimes using food to cope. And no wonder we feel like we need a diet or a program to fix us. So let's just take a moment and have some compassion for how hard this is.” - Katy Harvey

“I think sometimes people assume that they shouldn't eat if they don't feel a hunger signal because that means they're not eating intuitively, but that couldn't be farther from the truth. Part of intuitive eating is the knowledge and the wisdom of when we need to fuel our bodies.” - Katy Harvey

JOIN the 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 

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“If you're searching for these aesthetic goals, yes, you may achieve them in the short term, or you may not, genetics are strong. But with that, it's like a fight that you're just going to keep fighting and keep fighting and eventually lose. It can turn into this really big obsession with this outward goal that you can easily shift into an inward goal and feel so much more fulfilled.” - Allison Crawford

In this episode, Katy welcomes Allison Crawford, also known as @not.your.mamas.body.image on Instagram. She’s also a certified personal trainer, a certified group fitness instructor, and a yoga teacher. Through her content and work, Allison wants to help others shift their mindset when it comes to body acceptance. This includes doing away with “aesthetic” goals, changing the language we use when talking about our bodies and other people’s bodies, and inviting healthier and more meaningful conversations about body image.

[00:01 - 10:15] Shifting the Focus from Fitness to Body Image

• Moving away from a restrictive diet, bad eating habits, and hardcore exercise
• Having more body awareness instead of defining health by the numbers

[10:16 - 16:28] The Non-Diet Space in Social Media

• Allison talks about the story behind her Instagram account
• Breaking the diet mentality that’s been passed down in families
• Body image feels more personal

[16:29 - 31:22] Aesthetic Goals Can Lead You Down the Wrong Path

• Being a non-diet trainer and unpacking the real reasons why people want to lose weight 
• Examining the obsession with aesthetic goals for weight loss and aging
• The important things we miss out on because we’re so worried about how we look
• Allison on slowing down and bringing balance and peace in life with yoga

[31:23 - 38:15] Navigating Diet Culture as a Mom

• Working on the language we use when talking about bodies, especially in front of children
• Finding teachable moments
• Cultivating a home filled with awareness and acceptance 

[38:16 - 49:09] Wrapping up! 

• Rapid-fire questions with Allison
• Allison’s words of advice for those who are just stepping into the non-diet space
• Reach out to Allison!
• • Links below

 Resource Mentioned

• The Book of Gutsy Women by Hillary Clinton and Chelsea Clinton

Connect with Allison Crawford

Instagram: @not.your.mamas.body.image

Jewish Community Center, Birmingham, Alabama: https://bhamjcc.org/wellness/group-fitness/

Key Quotes

“I feel like when you become more intuitive with the way that you eat, and with the way that you move your body and with the way that you live, you're able to have a little bit more body awareness. So you're able to just notice when something's off in your body, so because of that, I feel like I just have more flexibility on what I feel like health is.” - Allison Crawford

“Fighting our own biology is such a waste of energy because, in the end, your body's going to win.” - Katy Harvey

Wondering how can you continue to move towards becoming a non-dieter? Download Five Steps to Becoming a Non-Dieter for free at https://www.nondietacademy.com/phases

JOIN the 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 

 LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“We're made to feel like we failed when we can't keep off the weight with dieting when the real issue is that dieting doesn't work in the first place, it just makes us think that it's working because it creates the illusion of effectiveness by producing initial weight loss followed by weight regain.” - Katy Harvey 

Let’s face it, you can’t scroll through a magazine aisle or browse social media and not see articles titled “The Secret Diet to Losing Weight,” or “Best Weight Loss Diets.” In this episode we get real and we talk about why there is no best diet for weight loss. We also discuss meaningful and actionable suggestions for what to do instead – Intuitive Eating.  

Intuitive eating is a way of eating that focuses on your body's natural hunger and fullness cues. The best part is, that our bodies are naturally designed to do this. It means that we don't have to overthink or second guess what we're eating. 

[00:01 - 08:01] There is No Best Diet for Weight Loss and Here’s Why

• Katy talks about a meta-analysis that had been done on a bunch of different diets to see which one was best for weight loss 
• • Compared, all diets will produce the same weight loss results at the 12-month mark
  • 95% of people who lose weight via dieting will have regained it within 2-5 years
  • Two-thirds of those people will regain more weight than they lost initially
• How dieting can be discouraging and physically and mentally unhealthy
• The ultimate outcome of most diets is weight gain
• Dieting is also the number one predictor of developing an eating disorder

[08:02 - 14:24] What a Person Should Do If They're Wanting to Lose Weight

• We first need to redefine success and help you connect with a goal that you can actually achieve
• • What are you hoping weight loss will do for you? 
  • Why do you want to lose weight? 
• Intuitive Eating 
• • Considered a weight-neutral approach, the purpose of intuitive eating is focused on making peace with food
  • Your body is naturally going to find its setpoint weight range
  • Helps you accept your body by having you stop fighting against it
  • Research shows that intuitive eating helps with cholesterol, blood pressure, inflammatory markers, blood sugar, depression, self-esteem, and body image issues

[14:25 - 16:17] How Intuitive Eating is Different from Dieting 

• Intentionally nourishing your body with what it wants and needs
• While Intuitive Eating gives you principles and guidelines to follow, it’s about turning inward and coming back to the wisdom of your body
• You focus on listening to your body and making peace with food
• Health is more than a number on a scale and is considered in a much broader sense

[16:18 - 17:41] Wrapping up! 

• Where do you start with Intuitive Eating? 
• • Pick up the book Intuitive Eating by RDN Evelyn Tribole, RDN Elyse Resch
  • Start listening to your body
• Pick up Katy’s free resource on Intuitive Eating https://www.nondietacademy.com/dailyhabits  

 Resources Mentioned

• Episode 04 - How to Handle Weight Gain (or the Fear of It) With Intuitive Eating
• Book: Intuitive Eating by RDN Evelyn Tribole, RDN Elyse Resch
• Pick up Katy’s free resource on Surprisingly Simple Ways to Ease Into Intuitive Eating

 https://www.nondietacademy.com/dailyhabits  

Key Quotes

“With intuitive eating, I always encourage people to set their goal of weight loss off to the side. And instead, to practice curiosity around what happens with their body once they make peace with food.” - Katy Harvey  

“When people aren't battling food, and when their weight settles into a natural place, they usually feel less hatred towards their body. It's kind of this paradox. Once you stop hating and fighting against yourself, you actually start accepting yourself.” - Katy Harvey  

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

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

 LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“Just find something you like. ‘Do you like doing what you're doing?’ 'No, not really.' Well, find something you like doing, something that's fun. So just changing that up because again, depending on the person, they may take that whole joyful thing, like snowflakey and that kind of thing.”

Body image is something that a lot of people struggle with. But in a society that tells them to "man up" and not worry about their bodies, men are reluctant to talk about it. 

Intuitive eating coach Jeff Ash joins Katy to open the conversation about the pressures men are facing within the diet culture and the challenges they have in trying to connect with intuitive eating. He goes in-depth about these issues and gives valuable insights for men (and women, too) on how to transform their relationships with food and fitness. 

[00:01 - 10:12] From Intentional Fat Loss to Intuitive Eating

• Jeff talks about being into the active lifestyle, fitness, and nutrition
• Stepping away from the typical weight loss-type of coaching
• Advocating for intuitive eating in the community

[10:13 - 28:07] Diet Culture and the Societal Ideals of What Makes a Man

• The  female-driven intuitive eating space
• The difference in body image messaging and expectations between men and women
• His insights on the toxic mentality about dieting
  • Oversimplification and Spiritualization 

[28:08 - 33:38] His Own Relationship with Food and Fitness

• Jeff shares his recent medical procedure experience
• Developing a passion for ninja training 
• How intuitive eating guided him to joyful movement

[33:39 - 38:55] Jeff’s Approach to Coaching

• Finding ways to communicate with different clients
• How Jeff coaches  vs a typical weight loss coach
• Intuitive eating goes beyond food and physical activity
• The importance of having a goal and finding things that you enjoy
• Being curious more than prescribing

[33:39 - 51:48] Addressing Pain

• Is weight a contributing factor to experiencing physical pain?
• Listening to what your body tells you

[51:49 - 1:02:37] Wrapping up! 

• What Jeff’s least favorite trend in the diet and industry right now is
• Rapid-fire questions with Jeff
• Jeff’s advice to those who want to start their journey with intuitive eating
• Reach out to Jeff!
  • Links below

 Resources Mentioned

• Ellyn Satter
• Intuitive Eating: A Revolutionary Anti-Diet Approach by Evelyn Tribole, MS, RDN, CEDRD-S and Elyse Resch, MS, RDN, CEDRD, FAND

Key Quotes

“...with guys, I think that's where the difference is. Mainly that I see is that there's the emphasis on being thin, but also on having a significant amount of muscle. And I think that comes from, again, those societal ideals and pressures on what makes a man. You should be strong and you should be muscular.” - Jeff Ash

“I think that's the same with intuitive eating. It's not that it's just for women, but the tone tends to be there. So I think that's why it can be important to kind of find different ways of communicating the same thing.” - Jeff Ash

"We have enough things to deal with and struggle within our lives that we don't need to have food. Another thing to guilt us into something.” - Jeff Ash

Connect with Jeff Ash

IG: @intuitive.eating.men
Website: Hope Drives Me - Equipped to Thrive
Podcast: Men's Intuition

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

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

 LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“It takes a lot to unlearn all the stuff that we've been taught in the past. It takes some research, but also, you just got to continually work on your head. And I know if you've got a fixed mindset, it's not going to change.” 

Do you ever think about how words have a big impact on little children? Karen Rich remembers being a 6-year-old girl and how being labeled “overweight” by her doctor led to a lifetime of struggle with weight. Through therapy and learning about intuitive eating, she’s able to enjoy a happy relationship with food and an even happier relationship with her husband and her community. Listen in as she talks to Katy about her story.

[00:01 - 14:55] Growing up with Body Image Issues

• Karen talks about how she was defined by her weight since childhood
• “Helpful” comments are sometimes actually harmful
• Her struggle with vision loss
• How eating gives you bad days
• The turning point for Karen

[18:16 - 30:22] The Journey to Body Respect

• “All foods are the same” and having this paradigm shift 
• Finding the good things about your body
• The challenge of changing other people’s perspective on body image
• Karen’s advice for people who are just starting to think about intuitive eating
• How Karen’s husband supports her process

[30:22 - 38:55] Wrapping up! 

• What Karen is grateful for about her body
• Rapid-fire questions with Karen
• Karen’s insight on the importance of a compassionate community around you

Resources Mentioned

• The Body Is Not an Apology: The Power of Radical Self-Love by Sonya Renee Taylor
• Your Body Is Not an Apology Workbook: Tools for Living Radical Self-Love by Sonya Renee Taylor
• The Heroin Diaries: A Year in the Life of a Shattered Rock Star by Nikki Sixx

Key Quotes

“It's okay. It is. And it is totally okay. And it's normal. And it's interesting that our body image does tend to kind of go back and forth and up and down like that. And oftentimes it correlates with how we're feeling about other things in our life." - Katy Harvey

“It's really not that much about the food, that it's more about the feelings… I've read over and over food doesn't fix feelings. That's true. But what if the feelings can fix the food? “ - Karen Rich

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

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

 LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

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

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

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

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

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

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

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

Hit play and let’s dig in! 

Today’s Wellness Woo is demonizing breakfast cereal. 

Resources mentioned in this episode:

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

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

Connect with me on Instagram!

Join my free FB group Intuitive Eating Made Easy

In this episode, I will share with you what I would do differently if I were starting over, knowing what I know now. Having worked with hundreds of clients and doing this for over a decade, I’ve seen what works and what doesn’t for people. If I know then what I know now, my journey would’ve been easier and less intimidating. So listen in to get these episodes nuggets!

[00:58 - 32:13 ]   8 Things I Would Do Differently If I Started Over With My Own Intuitive Eating Journey

• Check out my new favorite free resources: A free quiz unique path to food freedom

#1 - I would journal more

• This allows us to slow down and reflect on our thoughts and feelings

#2 - Worked with a professional or taken a course

• My process of intuitive eating would’ve been faster without the unnecessary fear or shame 
• Consult a certified intuitive eating counselor, dietician, or therapist 
• Utilize online resources but be mindful as there are other misleading information online as well

#3 -  Joined an online community

• Learn with other people who are also going through what you’re going through

#4 -  Stopped weighing myself sooner

• Stepping away from the weighing scale, event temporarily could be a part of your healing process

#5 -  Seek out learning about weight stigma and anti-fat bias

• I discuss the 10 Adverse Childhood Events (ACE)

#6 -  Turn off the Food Network and get a new hobby

• When you deprive yourself of food, food is all you could ever think of

#7 -  Set the idea of health off to the side

• I'm infinitely healthier mentally and physically now than I was before I embraced intuitive eating. 

#8 - Approach your journey of Intuitive Eating with self-compassion

• Extend yourself the same kindness you would to a friend

[32:17 - 36:58] Wrapping up! 

•  How to acknowledge your feeling when you are having a bad body image day

Key Quotes

“Sometimes people need to hear things from others who are at like that peer level and not the leader or the professional, they need to hear things from each other, for it to feel a little bit more relatable or real.” - Katy Harvey, non-diet dietitian

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

https://www.nondietacademy.com 

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Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

 LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“What I learned about my relationship with food was how disordered it was. And I learned about how I had treated my body so badly because I didn't love it. I didn't appreciate it. And when I say I learned, I treated my body badly. It wasn't like somebody shamed me into that it was a realization, it was an awakening, it was me waking up and going, oh my god, I have this amazing biological, you know, a system so to speak, that is me. Like I finally learned not to see myself separate from my body.”

Having a healthy relationship with food does not happen overnight. Especially if you see food as the culprit of your depression, eating disorder, and failures in other aspects. Katy sits down with Maria to deep-dive into her experience after bariatric surgery, the reasons why she chose to have it, and how she’s able to heal her relationship with food and recovering from an eating disorder. Let’s get started.

[00:01 - 05:26] Opening Segment

• Welcoming Maria to the show
• Rewiring her mindset with food

[05:27 - 31:58 ] Rebuilding Your Relationship with Food

• Maria shares her relationship with food growing up in a Sicilian family
• How dieting changed Maria’s relationship with food
• Maria shares her bariatric surgery experience
• The impact of the surgery on her mental and physical health
• After surgery challenges
• How Maria deals with recurring bad body image

[31:59 - 37:42] Wrapping up! 

• What Maria is grateful for about her body
• Rapid fire questions with Maria
• Maria’s advice to people who want to make peace with food

Key Quotes

“When you're dieting, all you're focused on is diet, diet, diet, right, dude, food. It's like you're trying to get away from the food, but all you really do is run straight to the food. Because it's never out of your mind.” - Maria

“We avoid all of the uncomfortable emotions, we end up avoiding the wonderful ones as well.” - Katy

Resources Mentioned

Untamed by Glennon Doyle

Brene Brown

Check out: https://bariatrictimes.com/intuitive-eating-healthier-relationship/

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

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

 LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“So work on reminding yourself that no food is inherently good or bad. All foods can be part of a nourishing eating pattern. And also try to trust that in the long run, your body is going to desire enough food variety to get the nutrients you need. But also know that in the beginning, it's very normal to perpetually want to eat your formerly forbidden foods over and over again, those things that you were labeled as bad or unhealthy, they're probably going to be most of the things that you want at first. And you just have to let this run its course your body needs to know and trust that those things aren't going away. Once it believes that  they're not going to go away, it won't have that like compulsive nature to it, where you want to keep eating those foods over and over again.” - Katy Harvey

There are a lot of misconceptions about intuitive eating especially now that it’s gotten a lot of social media attention. In this episode, I will deep dive into what intuitive eating really is and what it can do for you. One thing is for sure, it is not a weight loss plan. Let’s get right into it.

[00:01 - 25:22 ] Exactly What Is Intuitive Eating

• What Intuitive Eating Is and Isn’t

• The 10 principles of Intuitive Eating

• The 3 steps to get you started

• A key mindset shift you need to make intuitive eating work

[25:23 - 27:34] Wrapping up! 

• Episode recap
• Listen to this episode again to fully absorb these concepts
• Grab a free copy of the hunger and fullness guide on my website: https://www.nondietacademy.com/hunger

Key Quotes

“Treat yourself like you would a friend. Because I can pretty much guarantee that you would be nicer to a friend, then you are yourself because we are our own worst critics.” - Katy

Resources Mentioned

Intuitive Eating
Kristin Neff

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

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“Rewiring your brain to not be stuck in the diet mentality anymore is going to take time and patience and a whole lot of practice. You're trying to undo decades of living in a diet culture. So this isn't just going to magically change overnight. Shifting to non-diet thinking will take some intentional work on your part. You're going to have to keep practicing and noticing and shifting those thoughts. But you know what's awesome, we have brain research that shows us that these types of changes in our thinking are totally possible. No matter how long you've been stuck in the diet mentality or how long you've been struggling with an eating disorder, recovery and healing are possible.” - Katy Harvey

Are you obsessing over the number in your scale dreading every pound added to your weight? You are not alone! Being restrictive makes you think more of what you really want to avoid – food. But it should not be the case. Food is something that makes us happy and nourishes our bodies. In this episode, Katy Harvey talks about how we can be freed from the toxic diet and culture and how we could rebuild our relationship with food positively through intuitive eating.

[00:01 - 25:22 ] Shift The Diet Mentality

• The stigma on Dietitian and Nutritionists
• A food therapist, not a  food police
• A lifestyle without obsessing over our weight
• Diet mentality explained and how you can ditch it! 
• The impact of healthy eating 
• Correcting our attitude towards food
• The diet paradox
• I’ve ditched dieting. Now what?
• Four steps to shifting to the non-diet mentality 
• • Accept that dieting doesn’t work
  • Identify where the diet mentality is showing up in your thinking and behaviors
  • Stop weighing yourself
  • Be Patient and gentle with yourself

[25:23 - 27:34] Wrapping up! 

• Episode recap
• Grab the free resource on my website. (See link below)

Key Quotes

“Your relationship with food matters more than the food itself.” - Katy Harvey

“Be gentle with yourself and remember that there's no such thing as perfection with this stuff. It's about taking consistent steps towards connecting with your body and trusting yourself with food.” - Katy Harvey

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

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“People are struggling, the need for mental health services is very high right now. assessing our health needs to be done with the bigger picture in mind, not just your height and weight and BMI.”- Katy Harvey

The stigma that people who are on the fat side are unhealthy while those who are slim are typically healthy is extremely pervasive today. This does not only affect one’s mental well-being but also often leads to misdiagnosis. Now is the best time to set things straight and correct this perception. Katy Harvey unpacks everything you need to know about BMI, its effect, and whether or not it is still an accurate predictor of health. Let’s get right to it!

[00:01 - 25:24 ] What Your Body Mass Index (BMI) Does Not Tell you

• Top 5 Reasons Why BMI Is A Crap
• What is Body Mass Index (BMI), definition, calculation, and body ranges
• Medical weight bias causes misdiagnosis
• Topical Anorexia explained
• Symptoms and causes of obesity
• Signs you may have an eating disorder

[25:35 - 28:29] Wrapping up! 

• Katy’s challenge: Disregard BMI as a measure of your own health and self-worth
• Share this with people you think will benefit from this episode

Key Quotes

“As a dietitian who works with a lot of people who struggle with various types of eating disorders and disordered eating, I can tell you without a shadow of a doubt that sometimes the pursuit of getting healthier can make us very unhealthy physically, mentally, and socially, trying to lose weight can break your body down and destroy your physical health. ” - Katy Harvey

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

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“That's diet culture in a nutshell, it takes away that trust in your own body.” - Dr. Kayla

In this episode, I am sitting down with Dr. Kayla where she talks about her journey growing up, how a comment that her swim coach made kind of set her down the path of food restriction, and the ways in which her rigidity with food was praised and encouraged. She also talks about how she stumbled across intuitive eating and what a huge difference it has made in her life, and some really brilliant insight from her perspective as a physician. It's so interesting to hear her talk about the culture and training of doctors and how important the therapeutic relationship between a doctor and patient is! So grab yourself a cup of coffee or tea and settle in for my conversation with Kayla. 

[00:01 - 10:19 ] Dr. Kayla’s Body Acceptance Journey 

• Dr. Kayla shares a little bit about her background
• Her relationship with food growing up 
• Realizing that she wanted to change her body during her teenage years
• How compliments about her body led her to the diet culture 

[10:20 - 23:49] Dieting and Its Impact to Relationship with Food

• How diet culture took away the trust in her own body 
• Realizing that she has to stop dieting 
• Being kinder to herself and allowing herself to enjoy food 
• Finally being able to listen to her body and nourishing it
• The impact of conforming to societal norms to our perception of our body 

[23:49 - 32:40] Dieting from a Doctor’s Point of View

• Intuitive eating from a medical practitioner’s standpoint 
• Supporting patients especially those in larger bodies as we should
• Consequences of a weight centric paradigm includes avoidance of health care

[32:41 - 42:34] Wrapping up! 

• Advice for those who are new to Intuitive Eating 
• Current favorite snack 
• Favorite book 
• Cat vs. Dog
• Favorite way to recharge 
• Favorite board game
• How to deal with bad body image day 

Key Quotes

“That's diet culture in a nutshell, it takes away that trust in your own body.” - Dr. Kayla

 “It's tough, especially when you're battling all of those societal norms of what we ‘should look like’, and you're trying to dismantle this thing that's only robbing you of joy.” - Dr. Kayla 

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

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“We're really keeping food morally neutral here. Because from that space, you can determine what is going to be satisfying from a taste perspective, and what's going to feel good from a physical perspective.” - Katy Harvey

Have you ever gone out to your kitchen and opened the fridge or a cabinet, looking for food, and you just can't decide what to eat? Have you ever stood there thinking to yourself ‘Am I even hungry right now?’ Or have you ever experienced those moments when you're feeling kind of snacky because you're bored, or you're stressed out, or you're avoiding the thing that you feel like you should be getting done right now. If you’ve felt any of these, then this episode is definitely for you. In this episode, we will be talking about how having these moments with food is totally normal, how we can manage these situations better, and how we can tell the difference between physical and emotional hunger. Let’s dive in! 

[00:01 - 09:26 ] The Difference Between Physical and Emotional Hunger

• Think about the different reasons why you eat
• Physical reasons is only of the many reasons why we eat
• Algorithm for physical vs. emotional hunger
• • Ask yourself: am I hungry?
  • Being mindful of hunger cues through a hunger scale 
• 3 key questions to ask if you are physically hungry
• • What do I want?
  • What sounds good to eat?
  • What would really hit the spot and be satisfying? 

[09:27 - 16:37] Food and Emotions

• What to do if you are emotionally hungry 
• • Be curious about why you want to eat if you’re not hungry 
  • Better understand and trust our bodies 
• The importance of being aware of what the hunger is about and what the food is doing for you
• Exercise: create a list of things that you can do instead of eat
• Importance of having a variety of things to do instead of eating to feel our emotions 
• This practice will help you be better equipped at dealing with your emotions

[16:38 - 19:48] Wrapping up! 

• Quick recap 
• We are humans and things will get messy and complicated
• Check out the free hunger fullness guide below! 

Resources Mentioned: 

• Grab the resources here!

Key Quotes

“We're really keeping food morally neutral here. Because from that space, you can determine what is going to be satisfying from a taste perspective, and what's going to feel good from a physical perspective.” - Katy Harvey

“Give yourself full permission to enjoy your food while remaining connected to your body. And once you're done eating, move on with your life, you are now fueled and ready to go.” - Katy Harvey

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

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“Here's the vicious irony, depriving yourself of food actually makes you want it more. And by keeping an abundance of all types of foods at home, you'll find that you become desensitized to it over time.” - Katy Harvey

I know a lot of people who are resistant to planning out their meals ahead of time because it feels like it's not going to allow them to eat intuitively, and it can be really reminiscent of being on a diet when you plan out or you meal prep your food for a week as a way of trying to be in control and to limit your eating. I know all about that. And so for this episode, we're going to talk about the counterintuitive ways that menu planning will help you become a more intuitive eater, how to plan a week's worth of menus and snacks in six simple steps and less than 30 minutes, and the grocery strategy that is going to keep you satisfied and organized with food. Listen in!

[ 00:01 - 11:41 ] How Menu Planning Will Help You With Intuitive Eating 

• Making meal planning fit in your busy schedule 
• Noticing “stress olympics” amongst college kids and young professionals
• Keeping an abundance of food in your pantry and being desensitized to it over time 
• Planning satisfying meals to enjoy food 

[11:42 - 21:42 ] 6 Simple Steps for Planning a Week’s Worth of Meals Under in Less Than 30 Minutes

• Step 1: Assign a designated grocery day
• • Decide when you’ll make your menu grocery list 
  • Bonus tip! Keep a running list of food or meals that you want to eat on your grocery list 
• Step 2: Sit down and plan your dinners
• • Look at your calendar and strategize based on your schedule 
  • Plug in dinner ideas that are satisfying 
  • Being creative with your leftovers 
• Step 3: Plan 2 breakfasts to rotate
• • Have a sweet and savory option 
• Step 4: Plan your lunches
• • Check your calendar and know when you’ll eat out or not 
  • Have a backup option on hand 
• Step 5: Stock-up on snacks
• • Think about different flavors and texture 
  • Think about food in different nutrient categories 
  • Don’t be afraid of snacks! 
• Step 6: Be flexible and listen to your body

[21:43 - 23:08 ] Grocery Shopping Strategies

• Take the menus that you just created, and figure out the  groceries that you'd need
• Check what groceries you have in your pantry

[23:09 - 27:21] Wrapping up! 

• Shift your mindset from limiting to providing 
• Keeping you organized and being flexible 
• Final tips on your meal plans 

Resources Mentioned: 

• Grab the resources here!

Key Quotes

“What if we normalized rest and self care as necessities in our lives and not as luxuries? That would be a pretty big shift, wouldn't it? ” - Katy Harvey

“Here's the vicious irony, depriving yourself of food actually makes you want it more. And by keeping an abundance of all types of foods at home, you'll find that you become desensitized to it over time.” - Katy Harvey

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

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“I finally kind of came to the realization that it's okay if I gain weight, it's okay if I maintain weight. You know, if I happen to lose weight, that's fine. That's not my goal anymore.” - Ashley Peyton

Welcome to another episode of Rebuilding Trust With Your Body podcast! In today’s episode, I  will be joined by another lady from our Intuitive Eating Made Easy Facebook group, Ashley Peyton. In this episode, Ashley talks about being a picky eater when she was younger and how other people’s comments about her body really affected her relationship with food. She also shares about how she was able to go from absolutely hating exercise, to finally finding joy and excitement in moving her body. And lastly, Ashley shares some tips for those who are curious or who are just about to start with their Intuitive Eating journey. 

Hearing about our guest’s journey is definitely my favorite part about these interview episodes. So make sure to tune in until the end to hear about this real life story of someone who has discovered food freedom through Intuitive Eating. Let’s dive in! 

Introducing Ashley Payton to the Show

• Ashley talks about her relationship with food when she was younger 
• Being a picky eater as a child
• Trying food one at a time as an adult 
• Her experience with working with an Intuitive Dietitian
• Finally enjoying exercise and separated going to the gym from dieting 

Her Experience with the Diet Mentality 

• Joined Weight Watchers and lost so much weight 
• Gained all the weight back eventually 
• Dropped Weight Watchers and started reading the Intuitive Eating book

Getting Into Intuitive Eating 

• Learning to be okay with gaining weight
• Slowly accepting her body 
• Accepting that losing weight does not necessarily bring happiness
• Finding food freedom through Intuitive Eating 
• Learning to be mindful of the hunger cues 

Advice for Those Who are New to Intuitive Eating 

• Approach it in whatever way feels right for you 
• Accept that it’s a journey, and not a destination 
• LIve life and eat the way it should be done 
• Find a community who understands your journey or goes through the same journey as you 

Key Quotes

“I finally kind of came to the realization that it's okay if I gain weight, it's okay if I maintain weight. You know, if I happen to lose weight, that's fine. That's not my goal anymore.” - Ashley Peyton

“And you realized that you can be happy without losing weight. That weight loss was not your only pathway to happiness.” - Katy Harvey

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

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“I know what feels good to my body because I have such a predictable routine.” - Katy Harvey 

Welcome to another episode of Rebuilding Trust With Your Body podcast! In today’s episode, I will be sharing with you 5 very actionable habits that can help you in your Intuitive Eating journey. Don't worry, this isn't going to be like adding a bunch of things to your already busy to do list. It's about putting some of these things in place that will save you time and energy, while also helping you learn to connect with and trust your body without having to think about and obsess over it all the time. You can find these five things that we're going to talk about today, along with five more things that will support your intuitive eating process inside one of my most popular free resources that I've created, and you can check that out in the link below.

So in this episode, we'll cover five and if you want the other five, you'll have to go grab the guide. Because otherwise this episode would be not only way too long, but I think it would become very overwhelming. And I want you to leave this episode feeling like you can pick one or two, or even all five of them because they're pretty simple to pick these things and actually implement them right away. Let’s dive in! 

5 Habits to Support Your Journey to Intuitive Eating 

Number 1: Have a consistent sleeping and waking schedule

• A part of your circadian rhythm is your appetite 
• Your body gets confused if your sleeping or waking time is inconsistent 
• Goal: appetite cues to be clear and predictable 

Number 2: Eating Breakfast within an Hour After Waking Up

• Eating breakfast relatively quickly after waking up will fire up your digestions and your metabolism for the day 
• Eating breakfast satisfies your hunger 

Number 3: Keep a Running Grocery List that Sound Good 

• Allows your brain to release that food thought 
• It reduces our mental load especially about food 

Number 4: Take 3 Deep Breaths Before You Eat

• Allows you to be fully present with your food
• Activates your parasympathetic nervous system 
• Allows your digestive system to do its job better 

Number 5: Practice Checking-in with Your Body 

• Listen to your body 
• Reminding yourself to be more gentle to yourself 

Resources Mentioned: 

• Free Guide: Daily Habits for Intuitive Eating

Key Quotes

“I know what feels good to my body because I have such a predictable routine.” - Katy Harvey 

“So the act of pausing before you eat also gets you in the mindset to stay present in the moment and to check in with your body and see how hungry you truly are, and what you're hungry for and what else your body might be needing from you.” - Katy Harvey

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

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

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

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

In this episode, we’ll be digging into:

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

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

-Gentle nutrition when majorly stressed out

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

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

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

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

Today’s Wellness Woo is Plexus

Resources mentioned in this episode:

Join the Stepping Off The Dieting Rollercoaster Mini-Course

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

Connect with me on Instagram!

Join my free FB group Intuitive Eating Made Easy

“Weight doesn't give us any information about the functioning of their internal organs, their mental health, their genetics or anything else. Your weight is simply a measure of your gravitational pull.” - Katy Harvey 

Welcome to another episode of Rebuilding Trust With Your Body podcast! I'm so thrilled that you're tuning in, because today we're talking about the journey towards intuitive eating, trusting your body, and learning to measure your progress along the way. Most people have one very specific way of measuring their progress when it comes to their eating and their bodies, and yes, you probably guessed it right. People tend to measure their progress by stepping on the scale; if the number goes up, then it is considered as a “failure,” and if the number goes down, then it is considered a “success.”

In this episode, you and I are going to dive deep into 3 ways that we can redefine the meaning of intuitive eating success. Make sure to tune in until the end because I’ll be sharing another free resource that can really help you in this journey. Let’s dive in! 

Talking About the Journey to Intuitive Eating 

• Having our bodies scrutinized by friends, family, and doctors 
• It’s not our moral obligation to make health our primary value in life 
• People being marginalized because of their weight 

3 Ways to Redefine Intuitive Eating “Success” 

• Step 1: Faulty ways in which we tend to measure progress, and the pitfalls that this creates
• • Represents a thinking error
  • Feeling of failure when not eating “healthy” 
  • Weightless does not signify Intuitive Eating success
  • “Healthy food” looks different for everyone 
  • How to define success: acceptance, 10 principles of intuitive eating 
• Step 2: How to Assess Your Progress
• • How are you feeling about your food and your body 
  • Use the intuitive eating workbook 
• Step 3: How to Measure your Progress
• • Assess the quality of your life 
  • Being more at ease and comfortable with your food 
  • Less judgemental about your weight 
  • Ditch the scale 

Resources Mentioned: 

• Intuitive Eating by Elyse Resch and Evelyn Tribole
• The Phases of Being a Non-Dieter

Key Quotes

“Weight doesn't give us any information about the functioning of their internal organs, their mental health, their genetics or anything else. Your weight is simply a measure of your gravitational pull.” - Katy Harvey 

“The weight is not the point of intuitive eating because Intuitive Eating is not for weight loss.” - Katy Harvey 

“It's time to ditch the scale as a measurement of progress and as a measurement of your self worth.” - Katy Harvey 

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

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“To recognize the power of my body, to both protect and reset in the face of stress is pretty incredible, and that I can have some control and influence over that.” - Sarah Owens

Welcome to another episode of Rebuilding Trust With Your Body podcast! In today’s podcast, I get to interview a very special woman named Sarah Owens. Sarah’s interview was one of the most wise and soulful interviews that I've ever done. She is someone who is just doing incredible work in terms of making peace with her own body and with food, and she has so many nuggets of wisdom to share. 

I think you're really going to love this conversation as much as I did because she also shares with us how comments from other people influenced the way that she viewed her body throughout her upbringing, and the point at which she realized her relationship with food was disordered. Sarah also talks about how pregnancy and motherhood can be such powerful motivators for healing our own relationship with food, plus she also gives some awesome tips for how she deals with a bad body image. Listen in! 

Introducing Sarah Owens to the Show 

• Sarah recalls her childhood and being a picky eater
• Engaged in binge eating at an early age
• Going through puberty and experiencing bullying 
• Being conscious about the male gaze 
• Restricting, bingeing, and working out  

Acknowledging Her Relationship with Food 

• Recognizing hunger cues during pregnancy 
• How motherhood affected her relationship with food 
• Learning about intuitive eating 
• Dealing with bad image day 
  • Seeing her body through her daughter’s perspective 
  • Reciting some body positive mantras 
• Being grateful for the things that her body can do for her 

Rapid Fire Questions

• Favorite snack - cheese and peanut butter
• Best book
  • Non-Fiction: More Than a Body 
  • Fiction: Harry Potter and One Last Stop 
• Dog or Cat? - Dog 
• Favorite way to recharge? - Reading, taking long walks 
• Favorite board game? - Clue 
• Advice for people starting out with Intuitive Eating
  • Give it the same chance you’ve given every diet and strategy 
  • Give it time 

Resources Mentioned: 

• More Than a Body

Key Quotes

“To recognize the power of my body, to both protect and reset in the face of stress is pretty incredible, and that I can have some control and influence over that.” - Sarah Owens

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

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“If you're hungry, you need and deserve to eat. So choose food that's satisfying and give yourself unconditional permission to eat the food and to actually enjoy it.” - Katy Harvey

Welcome to another episode of Rebuilding Trust With Your Body podcast! I really wanted today’s episode to be something that's really tangible and action oriented for you all. Because while it’s great that we talk about the concepts and its importance in ditching diet culture and pursuing freedom, it’s also really important that we talk about how to go about doing that and how to rebuild trust with your body. So today, I'm going to give you my five simple steps for reconnecting with your hunger and your fullness. We're going to talk about those appetite cues that we should pay more attention to. And just like the previous episodes, make sure to listen until the end and download my free guide! 

Messages During the “Diet Season”

• Presence of many misleading ads on social media 
• Unfollowing and muting people who are posting about dieting and weight loss
• Diet culture disconnects us with our bodies
• The fear of fatness had gone so deep in our culture 
• Tricking and managing our bodies so we don’t “too much”
• Training ourselves not to eat too much 

Rebuilding Trust with Our Body

• Start with reconnection with our appetite cues
• Step 1: Check-in with your body
• • Before you eat ask yourself if you are really hungry 
  • What are you hungry for?
  • Are you meal hungry or snack hungry?
• Step 2: Befriend your hunger
• • Getting acquainted with your hunger
• Step 3: Eat Unapologetically 
• • You deserve to eat especially when you’re hungry 
• Step 4: Honor your fullness
• • Consider the level of fullness you’re aiming for 
  • Consider how different food take space in our stomachs
• Steph 5: Go live life 

Resources Mentioned: 

• Five Simple Steps to Reconnecting with Your Hunger and Fullness

Key Quotes

“If you're hungry, you need and deserve to eat. So choose food that's satisfying and give yourself unconditional permission to eat the food and to actually enjoy it.” - Katy Harvey

“Be patient with yourself, because this will take time but it's really worth your effort because this is a foundational step to reconnecting with and rebuilding trust with your body.” - Katy Harvey

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

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.