Explore every episode of the podcast Shoulders Down
Dive into the complete episode list for Shoulders Down. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
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Pub. Date
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🍂 How to Survive Diet Talk, Body Comments & The Urge To Overeat Around The Holidays [REPOST]
17 Nov 2025
01:02:45
In this episode, we cover:
My story with navigating the holiday season before and after becoming an intuitive eater and healing my body image
Common hurdles to navigating the holidays as an intuitive eater
Specific tips for handling loved-ones still entrenched in diet culture
How to avoid eating past comfortable fullness at the big holiday meal(s)
Dealing with the desire to fill the void of unmet needs with food
Moving through the sadness that can come up when a delicious celebratory meal is coming to an end.
Navigating the situation where you’re being hosted for the holidays and don’t have control over food and mealtimes
🔎 How to Use a Nutrition Label as an Intuitive Eater
16 Jun 2025
00:30:10
In this episode, we’re reclaiming nutrition facts from the clutches of food rules and fear. You’ll learn how to approach a nutrition label without spiraling into judgment or rigid thinking—and how these labels can actually support you in honoring your body’s needs.
We cover:
Why serving sizes are often arbitrary (and not worth stressing over)
How to assess if a food will be satisfying and sustaining—beyond just calories
What to do when a meal leaves you hungry an hour later (hint: it’s probably missing fat)
Why “high calorie” isn’t a bad thing—and how that narrative has been skewed by diet culture
A reminder that your nutrition needs aren’t confined to a 24-hour window
How to spot sneaky sources of valuable nutrients like iron, calcium, and B vitamins—yes, even in foods diet culture deems “bad”
You’ll also hear a real-life client story that highlights how gentle curiosity—not obsession—can help you build meals that actually work for your body.
Nutrition labels aren’t moral scorecards. This episode will help you read them with nuance, compassion, and a whole lot less stress.
💧The Ripple Effects of Intuitive Eating (plus my story)
18 Oct 2022
01:08:10
This week I'm the one being interviewed on the pod! This episode originally aired on my friend and colleague, Molly Seifert's podcast, What She Gained. I loved our convo so much that I wanted to share it with you here on Shoulders Down. In this episode we talk about
My story with developing a disordered relationship with food and body
How I knew my relationship with food felt out of alignment
What I gained in life as a result of healing my relationship with food
How intuitive eating has led to intuitive living in my personal lifw
Client stories of how learning intuitive eating has led to intuitive living
Before diving into the interview with Lindsay, we answer a listener question about supplements! Are they really necessary? Do they just make for expensive pee? Do we really need them to fill in the gaps?
✍️ Self-Compassion & Making Space for Feeling Emotions with Lindsay Everhart
11 Oct 2022
01:10:05
This week we are joined by Lindsay Everhart, an anti-diet, HAES, and Intuitive Eating aligned therapist. In this episode we talk about:
Lindsay's values around her relationship with food and body
Self compassion versus self-criticism as tools for motivation and behavior change
Why self-compassion won't make you "lose your edge"
Tools to shift into a more self-compassionate mindset
How to increase your tolerance for experiencing hard emotions after numbing them as a result of having a disconnected relationship with food + body
Before diving into the interview with Lindsay, we answer a listener question about how Intuitive Eating and Health At Every Size fit into the current medical research that shows a connection between folks in higher weight bodies and poor health outcomes.
Connect with Lindsay and learn more about her work on her website Learn more about Kristen Neff's work on self-compassion through watching her ted talk
💓 Weight Inclusivity, Self-Compassion, & Grieving the Thin Ideal with Mya Kwon
27 Sep 2022
01:04:03
This week we are joined by Mya Kwon, a fellow anti-diet dietitian. In this episode we talk about:
Mya's story with her relationship with food and body
Mya's unconventional path into the world of HAES and Intuitive Eating
How Mya's students respond to the weight inclusive curriculum
Why grieving the thin ideal is an important part of body image healing
Why self-compassion is central to intuitive eating
Before diving into the interview with Mya, we answer a listener question about what to do when you've stopped calorie counting but you cant stop the internal calorie tracker in your brain
Connect with Mya on Instagram @foodbody.peace Learn more about Mya's work and offerings here
🌻 The Origins and Evolution of Intuitive Eating with Elyse Resch
20 Sep 2022
01:26:13
In this week’s episode, I have the absolute honor of sitting down with Elyse Resch, one of the co-authors of Intuitive Eating (and one of my greatest role models!) In this episode, we discuss:
Elyse’s story with her relationship with food and body
The behind the scenes story on how the Intuitive Eating framework came to be
How Intuitive Eating has evolved over the last ~30 years
Common misconceptions about the Intuitive Eating framework
How to spot fake or adulterated Intuitive Eating
Elyse’s views on Intuitive Eating as a spiritual framework
Why self-compassion is central to Intuitive Eating
The concept of “the sadness of saying enough” when eating
Intuitive Eating has had a profound impact on my personal and professional life and I am eternally grateful to Elyse and her co-author, Evelyn for the labor, energy, and love they have poured into their work developing this framework. This episode is so deeply special to me, I hope you enjoy!
Learn more about Elyse's work here Visit the Intuitive Eating website here Connect with Elyse on Instagram @elyseresch
🛌 Body Image in the Bedroom with Lindsey Schafer & Catherine Tumminello
13 Sep 2022
01:14:07
This week we are joined by Lindsey Schafer and Catherine Tumminello, two anti-diet aligned therapist who focus on body image issues. Lindsey and Catherine run a therapy group called "My Body in the Bedroom" for women who struggle with body image, focusing on how negative body image can impact dating, relationships, and intimacy. In this episode we talk about:
How Lindsey and Catherine got involved in body image work
How body image struggles impact dating, relationships, and intimacy
Tips for folks who fear they aren't lovable in their current body
Handling rejection when dating without spiraling and blaming your body
How to navigate bad body image days
Tips for navigating sex and intimacy without being in your head about your body
What to do if body love and body acceptance feel impossible right now
Getting back into the dating game after your body has changed
Before diving into the interview with Lindsey and Catherine, we answer a listener question about whether or not it's possible to prioritize nutrition without going "overboard."
Connect with Lindsey on Instagram and learn more about her work on her website. Connect with Catherine on Instagram and learn more about her work here.
🎒 Intuitive Eating as a College Student with Ally Wheeler
29 Aug 2022
01:03:34
This week we are joined by my intern and current dietetic student, Ally Wheeler! Ally has been interning at Leah Kern Nutrition for the past several months and today she comes on the pod to discuss intuitive eating in college. In this episode, we talk about:
Ally’s story with her relationship with food and body
How Ally’s blog content has shifted since learning more about intuitive eating
Unique challenges that come with eating intuitively in college
How to handle feeling out of control with the constant availability of foods in the dinning hall
How to honor your body’s cues within the confines of having limited foods available on the meal plan
Navigating living closely with roommates feeling like you’re comparing your eating and lifestyle choices
What Ally is still working on her intuitive eating journey
🍎 When Healthy Eating Goes Wrong with Lauren Sharpe
23 Aug 2022
00:58:38
This week we are joined by Lauren Sharpe, a fellow anti-diet dietitian. In this episode we talk about:
Lauren's story with her relationship with food and body
How working at Lulu Lemon introduced Lauren to wellness culture which planted the seeds for her obsession with health
Why you can’t "cure" your anxiety with diet and exercise
The moment Lauren knew she couldn’t continue living with rigid food rules
Orthorexia: How healthy eating can actually turn unhealthy
Why weight loss and IE aren’t compatible
Before diving into the interview with Lauren, we answer a listener question about how to prioritize gentle nutrition and movement without focusing on weight loss.
In this week's episode, we catch up with Erica, a graduate of my 1:1 coaching program, The Embodied Method. In this episode, we discuss:
Erica’s story with her long history of dieting and trying to manipulate the size shape of her body
How her relationship with food and body has changed since doing The Embodied Method and becoming an Intuitive Eater
The ripple effects of becoming an Intuitive Eater in Erica’s life
The aspects of Intuitive Eating that were most surprising to Erica
Erica's advice to someone who is on the fence about going all in with Intuitive Eating
Before diving into the interview with Erica, we answer a listener question on how to navigate a situation where you're caring for children (babysitting, teaching, camp counselor, etc.) who come from a diet culture homes.
🥾 Intuitive Eating & Body Image on the Appalachian Trail
09 Aug 2022
01:19:11
In this very special episode, two of my best friends, Be and Victoria, join me to reflect on the 18-day hiking trip we just came back from. In this episode, we talk about:
Be and Victoria's relationships with food
Vegetarianism and why they both ultimately decided to get rid of this rule
How being on the trail forces you to pay more attention to body cues
Differences in cravings and appetite on the trail versus off the trail
Body image on trail- how wearing the same outfit, not showering, and not looking in a mirror for days affected body image
🏊♀️ Competitive Athletes, Disordered Eating, & Body Dissatisfaction with Katie Spada
28 Jun 2022
00:47:00
This week we are joined by anti-diet dietitian and former elite-level synchronized swimmer (artistic swimmer), Katie Spada! In this episode we talk about:
Katie’s story - how being a competitive athlete led to disordered eating and body image struggles
Why Disordered behaviors become normalized in competitive athletic settings
Katie’s breaking point with dieting/ restricting
Why athletes are uniquely prone to body image struggles
How the competitive athletic community is starting to change to better support athletes
Why competitive sport culture makes it hard to allow guilt free rest and where to start with rewiring this mindset
Connect with Katie on Instagram here Check out Katie's website here
🌈 LGBTQ+ Community, Disordered Eating, & Punk Culture with Kristin Lawton
14 Jun 2022
01:13:03
This week we are joined by anti-diet dietitian and self-proclaimed pop punk, Kristin Lawton! In this episode, we discuss:
Kristin's story with her relationship with food and body
How Kristin's approach to counseling and personal training has changed since learning about Intuitive Eating and Health at Every Size
The intersection of pop punk culture and anti-diet culture
Dieting as a powerful political sedative
Disordered eating and body image struggles in the LGBTQ+ community
Barriers to getting eating disorder treatment in the LGBTQ+ community
Before diving into this week's guest interview, I answer a listener question on why we crave calorie-dense foods when stressed.
Download Kristin's glossary of terms for talking about the LGBTQ+ community plus other helpful resources here Connect with Kristin on Instagram @thepoppunkdietitan
🧪 Weight-Inclusive Dietetics Education & The Troubles with Nutrition Research with Dr. Lizzy Pope
07 Jun 2022
01:53:39
This week we are joined by Dr. Lizzy Pope, anti-diet dietitian and director of the dietetic program at The University of Vermont (my alma mater). In this episode, we discuss:
Lizzy's story with her relationship with food and body
Lizzy's transition away from the weight-normative approach in nutrition
How Lizzy has changed her curriculum to reflect the new body of research on weight-inclusive nutrition
General trends Lizzy has observed in terms of her dietetic students relationships with food over the course of their time in undergrad
Lizzy's background working in a prominent nutrition research lab and her thoughts about the experience in hindsight
The many issues with nutrition research and the pieces that are often missing from the picture
Before diving into this week's guest interview, I answer a listener question on how to eat out at a restaurant without feeling out of control. Click here to download the FREE resource I mention while answering the listener question.
Connect with Lizzie on twitter @LizzyPope Learn more about Lizzie's academic work here
💪 Bro Science & Diet Culture in the Male Community with Chris Irish
31 May 2022
01:41:38
This week we are joined by Chris Irish, a fellow anti-diet dietitian. In this episode, we discuss:
Chris’s story with his relationship with food and body
Chris’s unlikely journey into the dietetics career path
How studying to become a dietitian changed Chris’s relationship with food
Common “bro science” myths and the danger of taking advice from other people's anecdotal experiences
Why so many men are obsessed with protein
The unique ways in which body image struggles manifest amongst the male community and how Chris helps clients through these struggles
Why college creates the “perfect storm” for disordered eating behaviors
Before diving into this week's guest interview, I answer a listener question on how to navigate diet culture comments coming from loved ones. Click here to download the FREE resource I mention while answering the listener question.
Connect with Chris on Instagram @chris.irish.rd Inquire about Chris's services here
🍪 Cannabis & Intuitive Eating | Navigating High Munchies Without Binging
24 May 2022
01:07:20
If you want to be able to peacefully get stoned without ending up in a high binge, this episode was made for you. In our first every solo episode, I'm diving deep on all things cannabis and intuitive eating. In this episode I talk about:
My personal story: how my relationship with cannabis changed as I healed my relationship with food.
Top 3 reasons why high binges happen in the first place
Why you're still binging when you're stoned but not when you're sober
How to handle the situation where your mouth wants to continue experiencing the food but your body says you're full
Various detailed tips and tools for addressing the causes of high binging
The real sadness that can come up when you realize you're full and how to navigate this sadness
Game changing questions/ prompts to ask yourself to get clear on your relationship with food in the context of using cannabis
How to choose what to eat when stoned when everything sounds so good
Navigating social pressures to participate in "munchies" when you're not actually hungry
In lieu of answering a listener question this week, I address a few questions from my Instagram audience on the topic of cannabis and intuitive eating.
🧗♀️Wellness Culture in Mountain Towns with Katie Campbell
17 May 2022
01:11:59
Before diving into this week's guest interview, I answer a listener question on how to navigate Intuitive Eating when you are prescribed a medication with side effects that decrease your appetite. Do you have a question you'd like to hear answered on the show? Submit your question(s) here for chance to have it answered on an upcoming podcast episode!
This week we are joined by Katie Campbell, a fellow Certified Intuitive Eating Counselor and anti-diet dietitian. In this episode, we discuss:
Katie's story from harmless curiosity about nutrition to full blown obsession
The moment Katie realized she was struggling with disordered eating and how she started moving through recovery
Katie's days working for one of the most popular (and insidious) modern day dieting companies
Behind the scenes details of this incredibly problematic diet company
Why disordered eating behaviors are especially prevalent in mountain towns
Disordered eating under the guise of environmentalism, veganism, or being "crunchy”
🕯️ Slow Living & Weight Stigma in Healthcare with Megan Luybli
10 May 2022
01:24:50
Before diving into this week's guest interview, I answer a listener question on why you're still binging even after you've allowed all foods. I address the top 3 reasons why binges happen, how to actually stop when you notice fullness, and I also share my own experience healing from binge eating. Do you have a question you'd like to hear answered on the show? Submit your question(s) here for chance to have it answered on an upcoming podcast episode!
This week we are joined by Megan Lublyi, a fellow Certified Intuitive Eating Counselor, weight inclusive and HAES-aligned registered dietitian. In this episode, we discuss:
Megan story with recovering from an eating disorder and struggling to get treatment due to weight biases in the medical community
Skepticism and cognitive dissonance with Intuitive Eating and Health At Every Size (HAES) and the Semmelweis reflex
HAES and social determinants of health
Downstream effects of weight stigma in healthcare
Megan’s journey with being a yoga teacher and why she ultimately decided to stop teaching
Why Megan loves slow living and "taking her damn time"
Intuitive living: using the body’s feedback to inform decision making
Why emotional eating isn’t bad
How the recent Roe v. Wade draft leak threatens body autonomy and how that relates to healing your relationship with food and body
👊 Divesting From Diet Culture is An Act of Social Justice with Emily Holt- Gosselin
03 May 2022
01:27:53
This week we are joined by Emily Holt-Gosselin, a fellow Certified Intuitive Eating Counselor who is also a yoga instructor. In this episode, we discuss:
Emilys story with recovering from an eating disorder and substance abuse
The intersection of intuitive eating and social justice as a catalyst for Emily's recovery from her eating disorder
Diet culture's origins in racism
Issues within the “health coaching” sphere and specifically Emily's experience as a student at the Institute for Integrative Nutrition.
Emily’s journey with transitioning from “health coaching" to becoming a Certified Intuitive Eating Counselor
The intersection of Emily’s identity as a yoga teacher and her identity as an Intuitive Eating Counselor
Before diving into this week's guest interview, I answer a listener question on how to decipher your hunger and fullness cues. Click here for access to your FREE Hunger fullness activity and resource (this is the exact activity I use with my 1:1 coaching clients).
🤰Intuitive Eating in Pregnancy & Diet Culture in Motherhood with Tory Stroker
26 Apr 2022
01:19:32
Before diving into this week's guest interview, I introduce a NEW segment where I'll be answering listener questions! I kick off this segment by answering a listener question about Intermittent Fasting.
This week we are joined by Tory Stroker, a fellow intuitive eating and Health At Every Size dietitian who is also a new mama! In this episode, we discuss:
How being a dancer for 20 years impacted Tory's relationship with food and body
Tory's story with recovering from disorder eating while also pursuing a career to become a dietitian
Challenges that come up with intuitive eating while pregnant and Tory's tips for navigating these challenges
How to handle the influx of body-centric comments during pregnancy
Navigating wellness culture and healthism in pregnancy and motherhood
The stigma society places on bottle feeding and the reality of choosing bottle feeding over breastfeeding
Resources/ References Mentioned:
Click here for the NY Times article on Intermittent Fasting
Click here for the study referenced on Intermittent Fasting
Click here for the video Tory reference's on intuitive bottle feeding
✨ Finding Resonance & Harnessing Ancestral Wisdom with Rel Brender
19 Apr 2022
01:53:45
In this week's episode we're joined by Rel Brender, a question-asker, mistake-maker, earth steward, and Jewish ritual candlemaker in pursuit of an aligned, interdependent life. In this episode, we talk about:
How Rel’s relationship with land transformed their relationship with food
The story behind Rel’s candle-dipping business, Cognitive Resonance
The connection between ancestral wisdom and intuition
Defining beauty outside of diet culture’s standards
How to listen to internal cues when there are other, louder voices
What is a ritual? How to incorporate rituals in daily life
Allowing true, deep rest in a Capitalist culture that equates worth with productivity
How undoing white supremacy culture can help allow more deep and restorative rest
Read about the characteristics of white supremacy culture here
Follow Rel on Instagram @cognitive.resonance.rituals. Visit their website to purchase candles and to learn more about the story of how Cognitive Resonance came to be.
🤸🏻♀️ Competitive Gymnast to Dietitan & Chef with Sam Blumenthal
12 Apr 2022
01:12:14
Culinary Dietitian and soon to be Certified Intuitive Eating Counselor, Sam Blumenthal, joins us this week to share her story. In this episode, we talk about:
How Sam’s competitive rhythmic gymnastics carer led to the onset of her eating disorder
Sam’s experience being a registered dietitian while also actively navigating eating disorder recovery
How Sam knew it was finally time to go all-in with intuitive eating
Navigating diet culture at the wellness resort Sam works at
Issues with the dietetics field/curriculum
How Sam got involved in the culinary world of nutrition and how this impacted her relationship with food.
💁🏻♀️ Cultivating Authentic Body Confidence with Molly Seifert
12 Apr 2022
01:05:45
Body Image Expert, Molly Seifert, joins us to discuss how to cultivate authentic, sustainable body confidence. In this episode we talk about:
Molly's story with disordered eating
How her disordered eating morphed into Orthorexia
Molly’s journey from being a health coach, to becoming an intuitive eating coach and now a body image coach
How disordered eating infiltrated Molly’s identity and her wants and desires (specifically her dream wedding day and honeymoon)
The most common mistakes Molly see’s with people who are trying to make peace with their body and how to avoid these mistakes
Why we should make friends with our inner critic instead of rejecting it
Find Molly on Instagram @mollykatewellness and visit her website for more info on her coaching offerings. Access her free body image mini training here. Listen to my interview on Molly's podcast, What She Gained.
When you live in the diet mindset, you spend much of your time living in your head- constantly tallying, dwelling, and stressing over your food and lifestyle choices. When you become an intuitive eater, you learn to drop into your body and start living shoulders down. The territory below your shoulders contains your innate wisdom and power. Shoulders Down is a podcast designed to teach you how to harness your intuition to govern not just how you eat but also how you live. I’m your host, Leah Kern and I’m an anti-diet dietitian and certified intuitive eating counselor. Join me as I dive deep on nuanced topics related to intuitive eating, diet culture, and body image. Welcome! I’m so glad you’re here.
⚠️ Beware of Mental Restriction
05 May 2025
00:11:26
In this episode we’ll explore whether you’re ACTUALLY giving yourself permission, or if you’re still mentally restricting...
We’ll cover:
mental restriction versus physical restriction
How this manifests (client stories, personal stories, Alex o)
🫠 When Clothes Don’t Fit & You Feel Like a Failure
21 Apr 2025
00:42:35
In this episode, we unpack why seasonal wardrobe changes can trigger body shame, how to navigate the grief that comes with body changes, and tools to meet yourself with more compassion (and way less spiraling).
More specifically, we’ll explore:
Why the seasonal wardrobe switch can trigger body image distress
A 6-step framework to navigate clothing that no longer fits
Real-life client tools for reframing body shame
Practical tips to make the process less overwhelming
In this solo episode, Leah asks the question: If intuitive eating is about healing your relationship with food so your whole life doesn't have to be about food, what does it mean if you then go and make your whole life about food...
She explores:
How she came to ask this question
Reflection on her personal evolution as a dietitian and (former) content creator on IG
Some concerns about Intuitive eating content creators, and explore what I mean when she means when she says “are the intuitive eating dietitians okay"
In the intuitive eating space, we often hear that weight loss isn’t the goal—and in many ways, that’s true. But there’s a nuance here that’s sometimes overlooked. It’s easy for the message to come across as judgment toward those who do desire intentional weight loss, and that’s not what I believe we should be doing.
In this episode, we talk about:
Whether or not you can do intuitive eating if you still desire weight loss
How to hold the desire for weight loss while working on your body image
Whats underneath the desire for weight loss
Informed consent around pursuits of intentional weight loss
In this episode, we talk about why overeating happens when you're off your typical routine such as when traveling. Then I give you my top tip to stop overeating in these situations. Plus, I share about my personal story with eating past comfortable fullness when traveling, at special events, celebratory meals, babysitting, and hosting.
The Overcoming Overeating Workshop: https://leahkernrd.kartra.com/page/Ssw44
👰 You Don’t Have to Change Your Body for Your Wedding
06 Oct 2025
00:32:35
In this episode, Leah shares how diet culture sneaks into the wedding industry—from “bridal bootcamps” to being asked about “weight goals” at dress fittings—and how these pressures can rob us of joy on one of life’s most meaningful days. Through her own wedding dress shopping story and reflections from clients, Leah explores what it actually looks like to reject body shame, hold space for body grief, and choose presence over perfection.
🙏 Cancer Healing, Intuitive Eating & Stopping Self-Blame with Erika Bent
16 Sep 2024
00:46:48
In this week’s episode, I’m joined by psychotherapist Erika Bent. Erika is the founder of Cypress Wellness Collective, a group practice that specializes in mental health and eating disorder recovery in the San Francisco Bay Area. She is also a certified eating disorder consultant and supervisor with the International Association of Eating Disorder Professionals.
Together, we discuss:
Erika’s breast cancer diagnosis and how it impacted her disordered eating recovery
How she worked through the belief that her health is her fault
The ways cancer impacted her relationship with her body
How she advocated for her needs and forewent her naturopathic doctor's advice
The all-or-nothing mindset around diet recommendations
The power of spiritual, mental and emotional factors in recovery