Rebuilding Trust With Your Body
Katy Harvey
Subscribe
This is a podcast for those who are ready to finally discover peace with their bodies. Registered dietitian, Katy Harvey, breaks down the nonsense of diet culture and the many ways we are taught not to trust food - and ourselves.
Since 2011 Katy has been helping 1:1 clients heal from chronic dieting, eating disorders, disordered eating, and negative body image.
Every Tuesday, she provides actionable tips on how to find freedom with food and connect with the wisdom of your body, so that you can have the time, confidence, and energy to do what you love (without constantly stressing about your weight).
If you’re ready to discover the joy and freedom of rebuilding trust with YOUR body, you’re in the right place!
Hit subscribe, and get ready to change your life.
www.nondietacademy.com
Available episodes
Newest first
Oldest first
6 days ago
#96: Shifting Your Mindset From Diet and Weight Loss to Non-Diet and Intuitive Eating With Jonny Landels
Let me ask you this: If you could go back and give your past self a piece of advice about your eating or about how you felt about your body, what would it be?
For me, it would be to not be so hard on myself about my eating and my body, and to not encourage others to diet in the name of “health” - because it turns out that actually backfires. (And now that I know better, I am doing better.)
In this episode I’m chatting with Jonny Landels, who used to be a personal trainer that taught people how to lose weight, and he has since shifted his views and now coaches his clients to listen to their bodies through the intuitive eating and HAES lens.
It’s so awesome to share these stories of people who aren’t only experts in this field, but who have been stuck in their own diet mentality in the past, who made that shift and started doing things differently just like most of you who are listening. We were all born into a world that was already obsessed with dieting and thinness, and it takes a lot of work to unlearn all of that. So we’re going to hear from Jonny how he did it, and I’m confident it’s going to help you embrace your own mindset shifts too!
Today’s Wellness Woo is What I Eat In A Day (WEIAD) Videos
More Info On Jonny Landels:
www.nextstepnutrition.co.uk/
https://www.instagram.com/jonnylandels/
playlist_add
Sep 19, 2023
#95: Navigating Photo Triggers and Body Image
What goes through your mind when you see a picture of yourself? Do you think, “Oh my gosh, I can’t believe that’s how I look! How horrifying!” If so, this episode is for you.
This is a really common struggle, and I think it’s safe to say that we’ve all seen photos of ourselves that we don’t like, but for some of us this can be such a huge trigger for negative body image, self-hatred and desperately wanting to do something to lose weight or change our bodies.
I don’t want you to erase yourself from your own life by not being in photos, or by deleting every photo of yourself because you’re so triggered by the image.
You CAN work through the body shame that you feel when you see images of yourself. In fact, you can also desensitize yourself to how triggering this is in the first place. And this is exactly what we’re going to cover in this episode. I’m going to walk you through:
* Steps you can take to work through a body image spiral when you see a photo of yourself that you’re horrified by
* The work you can do NOW to prevent these shame spirals from happening in the future (without skipping out on being in the gosh darn photos)
* What to do if you feel like you don’t recognize yourself in photos - if that image doesn’t match the mental image you have of your body (this is actually really common)
* How to stop comparing your body to past pictures of yourself and to others
Go ahead and hit play and give this episode a listen. You won’t regret it.
And while you’re here, check out Non-Diet Academy. It just might change your life, no joke. >> Click here for details.
Today’s Wellness Woo is The Blood Type Diet.
Resources Mentioned in Episode:
Enroll in Non-Diet Academy and make peace with your body. You deserve to have freedom with food and to feel comfortable in your own skin. I can help you with this!
playlist_add
Sep 12, 2023
#94: How to Let Go of the Guilt With Eating (Without Food Becoming a Free-for-All)
If you ever feel guilty for eating certain foods, this episode is for you. It’s so frustrating to go back and forth between not letting yourself have foods you like, and then giving in and letting yourself eat it, only to feel guilty afterwards. But what if it didn’t have to be that way?
It doesn’t. And in this episode I’m going to walk you through steps to let go of this guilt through building some skills around listening to (and trusting!) your body, as well as powerful mindset shifts with the food itself.
My goal for you is that you can eat ALL types of food, without feeling guilty, while also being thoughtful about your nutrition and your health. You truly can have the best of both worlds.
Sound good? Let’s do this!
Today’s Wellness Woo is the fear of sugar.
Resources Mentioned:
Check out my course and coaching program called Non-Diet Academy
playlist_add
Sep 5, 2023
#93: 4 Unexpected Ways that Food Freedom Will Make You Happier
Finding freedom with food isn’t about eating donuts and pizza all day. It’s about living LIFE more fully and stepping away from the constant thoughts and obsession about food, calories, weight loss, and all the things that dieting makes us stressed about.
In this episode I’m sharing 4 deeper and unexpected ways that food freedom and intuitive eating will help you feel happier, healthier and more fulfilled in your life. It’s not about having a free-for-all with food; it’s about food having it’s proper place of pleasure and enjoyment, without taking up a disproportionate amount of space in your life. We want there to be room to focus on other things that are meaningful to you!
Go ahead and pop in your earbuds and hit play for a powerful episode about how life-changing it can be to heal your relationship with food (and how life is truly more joyful when you’re not constantly stressing about food!).
Today’s Wellness Woo is the F-Factor Diet Scandal.
Resources Mentioned in Episode:
Register for my FREE Masterclass called Eating Made Easy happening September 11-16, 2023
Join my super supportive Facebook group community
playlist_add
Aug 29, 2023
#92: Redefining Health and Nutrition: How to "Eat Healthy" and Fuel Your Body Without Being Diet-y
Do you ever feel confused about how to eat healthy while healing your relationship with food? It’s totally understandable, because we’ve gotten so many mixed messages about what “healthy eating” looks like (and the things we’re taught are often unsustainable).
So how do you balance food freedom with healthy eating? That’s exactly what we are covering in this episode! We’re going to talk about:
* The problem with how our culture views “healthy eating,” and what our culture thinks is healthy vs what actually is healthy
* Redefining health and nutrition, and zeroing in on what really matters (and what we don’t need to worry so much about)
* How to fuel your body and enhance your nutrition without being diet-y
You’re going to hear tons of practical tips, relatable examples and ideas that you might not have considered before when it comes to nutrition. The best part? We’re going to have some fun with it and you won’t be left feeling deprived.
Let’s do this!
Today’s Wellness Woo is naturopaths.
Resources Mentioned in Episode:
Grab My Free Meal Planning Guide + Menu Template
DM me on Instagram With Questions About Working Together
Check out the SCA Framework in Episode 89
playlist_add
Aug 22, 2023
#91: Can't Stop Snacking At Night? This Episode is for You!
Do you ever find yourself snacking endlessly at night? Trust me, you’re not alone! In this episode we’re going to be talking about why the evening is such a common time that we struggle with food, and what you can do to slow down and be more mindful so that you can eat in a way that supports what your body truly needs.
I’ll be breaking down the top 5 variables that contribute to overeating at night. Some of them are nutritional, some of them are psychological or emotional and the key is figuring this out. This episode will help you to narrow down what’s going on that is leading you to snack in a way that ends up being frustrating.
Once you have clarity on WHY you eat one snack after another at night, then you can work on making some adjustments to help yourself eat more intuitively and with kindness towards your body.
So put on your PJ’s, grab a blanket and let’s explore!
Today’s Wellness Woo is the myth that eating past 8pm is bad for you.
Resources Mentioned in Episode:
Join the Waitlist for Non-Diet Academy
📝 CLICK HERE FOR DETAILED SHOW NOTES
playlist_add
Aug 15, 2023
#90: Finding Peace With Food: What Does it Take to Actually Get There?
How do you go from feeling constantly stressed out and obsessed with food, healthy eating, and weight loss to having total peace and ease with food? It doesn’t happen by accident. In fact, it’s usually a very intentional process, and it takes time…Which makes sense given that we’ve been immersed in diet culture our entire lives.
In this episode I’m sharing the steps that it takes to unlearn the unhelpful messages that you’ve internalized over the years, and what it takes to find peace with food. We’re also going to talk about what “finding peace with food” actually means, because let’s be honest it’s kind of a vague phrase. I have a bunch of examples that will make this crystal clear in your mind, so that you know what you’re aiming for..
I’m also going to be sharing my 5 Phases of Becoming a Non-Dieter and you’ll get to self-assess where you are at so that you know what your next steps will be. This is going to be essentially a road map for you on your journey.
Buckle up for a ride together, and let’s dive in!
Today’s Wellness Woo is the Skechers Shape Up Scandal
Resources Mentioned in Episode:
Grab My Free Guide: 5 Phases of Becoming a Non-Dieter
Join the Waitlist for Non-Diet Academy
CLICK HERE FOR EPISODE SHOW NOTES
playlist_add
Aug 8, 2023
#89: Beyond the Food Rules: A 3-Step Process for Body-Led Eating
Today I’m going to be sharing my 3-step framework for body-led eating and we’re going to use it to dismantle and help you unlearn some of those old food rules that are swirling around in your brain.
The cool thing is that our bodies have built-in mechanisms for telling us WHEN to eat, WHAT types of nourishment we need, and HOW MUCH food we need. When you know how to tap into this wisdom, you can let your body guide the way without having to rely on rules about what foods you’re “allowed” to eat.
This episode is jam-packed with tangible steps you can take to embrace letting go of your food rules and learning to connect with your body and trust it so you can be at ease around food.
Sound good? Let’s do this!
Today’s Wellness Woo is greens powders.
Links Mentioned in Episode:
Grab the hunger and fullness scale here
If you’re interested in learning more about Non-Diet Academy or my 1:1 Intuitive Eating Intensive coaching sessions, message me by clicking here.
playlist_add
Aug 1, 2023
#88: How to Explore Your Relationship With Alcohol and Sip With Intention
Have you ever felt curious (or concerned) about your relationship with alcohol? If you’re wondering how you can navigate and enjoy happy hour with a healthy perspective, without compromising on your wellbeing, then this is the episode for you.
I sat down with therapist and substance use expert, Lauren Eisleben, to talk about myths and misconceptions surrounding alcohol, while embracing a balanced and mindful approach to our favorite boozy beverages. Whether you're a social butterfly who loves a good time or someone who's just curious about finding the sweet spot between pleasure and responsibility, this is the perfect episode for you.
Here's a sneak peek of what's in store for this conversation:
* Should we approach alcohol the same way we approach food within the intuitive eating framework? Or are there differences? Should you allow yourself to have as much as you want, or are there certain boundaries that are helpful with alcohol?
* How do you know if you have a “problem” with alcohol? And is sobriety the only solution?
* Is not letting yourself drink a form of restriction? And will it backfire like dieting does?
Lauren is going to share some of her best tips for getting curious about your relationship with alcohol (and no, she’s not going to tell you to go cold turkey or go 30 days without drinking). You might actually be surprised at the gentle way she recommends we approach this topic.
Whether you're a seasoned cocktail enthusiast or someone who's curious about finding their place within the world of alcohol, this episode is packed with laughter, insights, and actionable tips to embrace your relationship with alcohol authentically.
Go ahead and hit play and see what bubbles up for you. Cheers to curiosity and compassion with ourselves as we talk about these tricky topics!
Today’s Wellness Woo is IV drips for health.
Links Mentioned:
Join my Intuitive Eating Made Easy FB Group
Let’s Connect - Follow me on IG and Send Me a DM!
Check Out Lauren Eisleben’s Website and Resources
playlist_add
Jul 25, 2023
#87: 3 Conversations You Should Be Having With Your Kids About Food (And 1 You Shouldn’t)
Let's get real for a sec. We all know how challenging it can be when the world bombards us with mixed messages about food and diets. So how on earth are we supposed to make sense of our own relationship with food - let alone teach our kids to be normalized eaters so they don’t end up with terrible body image and a lifelong battle with food?
Take a deep breath, because in this episode we’re going to be talking about the essential conversations that you can have with your kids that will help them have a peaceful relationship with food for the rest of their lives. There are key concepts that will help kids feel confident and at ease with food…
…AND there’s 1 major topic that I recommend you stay away from because it can backfire and have unintended consequences.
Even if you don’t have kids, or your kids are grown and living on their own, there’s going to be something in this episode for you because you can use it to think about the messages you received about food as you were growing up.
We'll explore how the intuitive eating approach sets the stage for a lifetime of balanced nutrition and positive body image. Trust me, friends, this episode will equip you with the tools to raise mindful eaters who truly understand their bodies' hunger and fullness cues.
Parents, let's embrace our role as the guiding force behind our children's relationship with food. Together, we'll discover how to empower them to make wise choices, embrace self-awareness, and practice mindfulness when it comes to nourishing their beautiful bodies.
As always, remember to screenshot this episode, tag me @katyharvey.rd, and share your takeaways on Instagram. I can't wait to hear how this conversation transforms your family's approach to food. Now, let's get to it and start raising those intuitive eaters together!
Today’s Wellness Woo is berberine (aka “nature’s Ozempic”)
Links Mentioned in Episode:
Grab the 5 Phases of Becoming a Non-Dieter Free Guide
Join my FB community Intuitive Eating Made Easy
playlist_add
Jul 18, 2023
#86: Sun, Sand and Satisfying Meals: How to Embrace Intuitive Eating While Livin' it Up on Your Summer Vacation
Vacation can be a really stressful situation if you struggle with food and body image, and it doesn’t have to be. Today I’m going to break down some powerful strategies and mindset shifts that will help you go on vacation feeling confident that you can trust yourself with food when you travel. We’re also going to talk about body image and how to navigate that on vacation. This is going to be an episode that you might even want to come back to the next time you’re going to travel.
My goal here is to make this really practical and tangible for you, so that vacation can be easy breezy. Vacation should be an opportunity to enjoy a break from the daily grind of life, not a reason to stress about food.
So let’s look at how you can use the framework of intuitive eating to help you enjoy your vacation, without feeling guilty, and without going overboard. After all, the point of vacation is to take a break from everyday life, to relax and have fun. All of that can be ruined if you…
playlist_add
Jul 11, 2023
#85: Stay In Your Own Lane: How to Trust Your Own Body and Your Own Needs, Without Comparing Yourself to Others
Do you ever compare your eating (or your body) to other people? You know what they say: Comparison is the thief of joy. And it’s true, especially when it comes to our eating and body image.
If you’re trying to make peace with food, the last thing you need is to start second guessing yourself because you’re hung up on how your friend, partner or coworker is eating. You’ve got to stay in your own lane and do what’s right for YOU.
This is easier said than done, I know.
Which is why in this episode I’m going to be sharing:
* Strategies for staying in your own lane and how to stop comparing
* How to tune out the food/diet talk and change the conversation
* How to be at ease even when others are dieting, restricting or losing weight
Go ahead and pop those ear buds in and get ready to feel more clear and confident in your own approach to eating and health.
Today’s Wellness Woo is heavy metal detoxes.
Resources mentioned in episode:
Join the Empowered Intuitive Eati…
playlist_add
Jul 4, 2023
From Dread to Delight: Transforming Your Relationship With Exercise
In this episode, we're challenging the traditional notion of exercise as a chore. Instead, I invite you to join me and my guest Andrea Troughton on a journey of finding pleasure and empowerment every step, jump, and dance move. It's time to shift our focus from external expectations to internal joy.
Together, we talk about strategies for infusing joy into your physical activities, no matter your fitness level or abilities. You'll walk away with practical ideas for treating your body with love, respect, and appreciation during every movement experience.
We’re going to explore the incredible benefits of joyful movement beyond physical fitness. I'll share with you how it positively impacts our mental well-being, boosts our self-esteem, and ignites our zest for life. It's about cultivating a positive relationship with our bodies and experiencing a profound sense of fulfillment.
Whether you're an athlete looking for a fresh perspective, a busy professional in need of an energy boost, o…
playlist_add
Jun 27, 2023
Can You Balance Your Hormones? Navigating Menopause, Intuitive Eating and Body Changes
Hey there, Katy here, and welcome back to Rebuilding Trust With Your Body, the podcast where we talk about learning to reconnect with your body, to listen to it, and to trust it. Because when we trust our bodies, we trust ourselves at a deeper level as human beings, and that’s a powerful thing. Today we’re going to be talking about menopause.
Menopause is a time of big changes, both physically and emotionally, and it can have a significant impact on our relationship with food and our bodies. In this episode, we're going to unpack the unique challenges and opportunities (yes, I said opportunities) that menopause brings when it comes to embracing intuitive eating.
I'm so excited to introduce my special guest, Leslie Weidner, a non-diet dietitian and menopause specialist who will be sharing her wealth of knowledge and expertise. Leslie has been a dietitian for a little over 10 years. She started her practice about 5 years ago, then entered into the women’s health/perimenopause spa…
playlist_add
Jun 21, 2023
Afraid to Keep Certain Foods in the House? How to "Decharm" Your Binge Foods
Let's be real for a moment. Society has bombarded us with messages about what we should and shouldn't eat. We've been led to believe that certain foods are "good" while others are "bad." But here's the thing—food shouldn't be a source of guilt or shame. It's time to challenge those beliefs and “decharm” the foods you’re afraid to keep in the house.
We’re going to dive headfirst into practical strategies to reframe your perceptions of binge foods so you can break out of the restrict-binge cycle for good. Together, we'll unpack 3 different strategies for “decharming” your binge foods so that you can keep them in the house without any stress (and even forget they’re there).
I want you to feel empowered, armed with knowledge and practical tools to foster a harmonious relationship with food. Wouldn’t it be amazing to have some ice cream when it sounds good without devouring the entire container? And wouldn’t it be great to eat a handful of chips with lunch and not dive…
playlist_add
Jun 13, 2023
Summer and Body Image: Navigating the Pressure to Look a Certain Way
Summer is upon us, and with it comes those familiar whispers of diet culture and body image expectations. But guess what? We're flipping the script today!
In this empowering episode, we're going to explore how you can navigate summer body image without resorting to restrictive diets or harmful practices.
We'll be shattering the myths and misconceptions around achieving a so-called "perfect" summer body. No more chasing after unattainable ideals or sacrificing your mental and physical well-being. Instead, we're going to focus on nurturing a compassionate body narrative and building resilience from the inside out.
Get ready to discover 4 simple strategies that will help you to feel more comfortable in your own skin this summer. You'll walk away feeling inspired and equipped to embrace your authenticity while enjoying everything summer has to offer.
So, whether you're heading to the beach, attending pool parties, or simply enjoying the sunshine, let's make this summer a celebration of…
playlist_add
Jun 6, 2023
Liberating Your Inner Intuitive Eater: Shedding the Diet Rules and Cultivating Food Freedom
Let go of the diet rules and food judgments and start thinking like an intuitive eater.
If you’re tired of feeling guilty about eating certain foods, or you’re stuck in the phase of “eat whatever you want, whenever you want,” or you are worried about your weight and your health if you’re not dieting - then this episode is for you.
You’ve ditched dieting and have set out to find freedom with food - and that sounds great on the surface.
The thing is, it’s harder than it sounds. And even though you’re not necessarily restricting or depriving yourself anymore, you still feel like you don’t feel comfortable or confident about your eating.
I get it, because I’ve been in this “in between” place too. That place where you’re not dieting, but you’re also not *actually* eating intuitively either, and you’re doubting yourself and the process.
In this episode, I’m sharing my own experience in shifting from the diet mentality and being really hung up on so-called…
playlist_add
May 30, 2023
How to Avoid the Food Coma: The Fullness vs Satiety Showdown, Y'all!
Today we’re going to be diving into the difference between fullness and satiety, and how knowing the difference will help you make strategic decisions with food without sacrificing satisfaction. This is an example of how nutrition science and gentle nutrition can help you take care of your body (without dieting or restricting).
Now, you might be thinking, “Aren’t fullness and satiety the same thing?” Well, not exactly. Fullness is the feeling of having a certain quantity of food in your stomach. Satiety, on the other hand, is the feeling of being content and no longer hungry. You can be physically full but still unsatisfied and wanting to eat more; or you can feel satisfied and not need to eat more even if you’re not physically full. If your head is spinning, don’t worry. I’m going to break this all down for you with examples so you can see exactly how it works.
In this episode you'll learn:
1. The must-know differences between fullness and satiety
2. How different fo…
playlist_add
May 23, 2023
Do You Have a Complicated Relationship With Food? Listen to this...
Today we’re going to explore a topic that is near and dear to my heart: our relationship with food. For many of us, if it were a Facebook relationship status, it would say, “It’s Complicated.”
As many of you know, I love food, I think nutrition is kind of cool, and I hate to cook. When I first started my career as a dietitian, I was overly focused on trying to help people eat what I thought was the “right” way (I’m cringing to admit this), and I quickly saw that it wasn’t working. I was simultaneously working on healing my own relationship with food, and I started to become fascinated by the role that food plays in our lives.
My relationship with food has evolved over time to be much more chill, relaxed and enjoyable. I no longer stress about it constantly. But this episode isn’t just about me. It’s about all of us. We all have a relationship with food, and it’s something that tends to be deeply intertwined with our body image and self-esteem, so it makes sense…
playlist_add
May 16, 2023
Emotional Eating Decoded: How to Stop Stuffing Your Feelings Down With Food
A lot of us use food to cope with feelings. And when I say “using food,” I mean that sometimes we eat certain foods in response to emotions, but I also mean that sometimes we restrict or withhold food in response to emotions. And sometimes we diet as a way to try and cope with how we are feeling. Often we don’t even know we are doing this. These food and dieting behaviors become such a normalized part of our lives that we aren’t even aware that we are using it to distract from or numb ourselves from feeling our feelings.
Emotional eating isn’t a bad thing. We ALL do it sometimes, and that’s perfectly normal. It can become a problem when emotional eating becomes the only way we have to cope, or when we are using it to avoid our feelings.
Our emotions aren’t something we need to be afraid of. They serve an important purpose in terms of telling us what we need. With intuitive we can practice noticing our feelings, naming them and giving language to how we’re feeling (whi…
playlist_add
May 9, 2023
What to Do When Your Weight has Become a "Problem" and It's Harder to Move Your Body
Today we’re going to be talking about what to do when you feel like your weight has become a “problem” and you’re worried about your health, or it’s harder to move your body, and you’re thinking, “I’ve got to do something about this.”
That’s a really hard and painful place to be in. And I know it might feel like dieting is the only answer, but it’s not. I promise you it’s not. In fact, dieting is only going to make things worse.
Maybe you feel like your weight is too high for your body. Maybe you are having more joint pain in your knees or your back. Maybe you are having a hard time getting up and down out of your chair, or you get really out of breath from walking or from trying to go up a flight of stairs. Maybe your most recent blood work showed some concerning things like high cholesterol or an increase in your A1c, or maybe your blood pressure is up.
I can see why you’d feel like your weight is part of the problem, and I can see why you’re concerned.…
playlist_add
May 2, 2023
3 Mindset Mistakes That Will Keep You From Having Peace With Food
I have to be honest, I struggle with a lot of mindset blocks and “thinking errors.” We ALL have them because we’re human, and that’s what our brains do. One thing I’ve personally noticed is that when I’m feeling stressed out or overwhelmed, I am more prone to slipping into these unhelpful ways of thinking.
In this episode, I’m going to be breaking down 3 common thinking errors that you might be making with food, and how to shift to a more helpful mindset.
By making these mindset shifts, you’ll start to have more trust with yourself around all types of food, while also taking care of your health and being kind to your body. That’s food freedom, folks, and it’s a beautiful thing.
So go ahead and hit play to listen to this powerful episode and let me know what you think!
Today’s Wellness Woo is cold pressed juice.
Links Mentioned:
Join My Intuitive Eating Made Easy FB Group
Grab My Free Hunger & Fullness Guide
playlist_add
Apr 26, 2023
6 Unpopular Opinions That I Have About Nutrition and Health as a Dietitian
Do you have any unpopular opinions? I certainly do, especially about things in the health and wellness space. Today I’m going to share 6 of my counter-cultural opinions - things that I stand behind with conviction. Some of these might surprise you because they are in such stark contrast to what our society tells us is “healthy.”
More than anything, I hope that this episode will give you permission to be a more critical consumer of information in the health and wellness space and to question the things that we hear that we “should” do for ourselves.
Health isn’t a black-and-white issue. There is so much gray area in between. Things that are helpful for some people might not be for others - and that’s ok! As you (hopefully) are rebuilding trust with yourself, you’ll develop the confidence to do what’s right for YOU (without diet culture telling you how to do it).
Today’s Wellness Woo is the Paleo Diet.
Links mentioned in episode:
Body Kindness Journal Pages
playlist_add
Apr 18, 2023
What to Do If Your Family is Fat Phobic or Doesn’t Agree With Intuitive Eating
What do you do if you have people in your life who are naysayers about the way that you are approaching intuitive eating and body acceptance? Do you try to help them see your point of view and to change their minds? Or do you ignore them and just do your own thing regardless of what they think? Or do you set boundaries with them? If so, what’s the best way to set those boundaries?
That’s exactly what we’re going to talk through today. I’m going to help you figure out how to protect your peace, when to say something, what types of things tend to be the most helpful to say, and how to set helpful boundaries. I’m going to give you some tools that you can use that are going to help you stay the course with your food freedom process so these people don’t derail you.
Today’s Wellness Woo is gut health.
Links mentioned:
Join the Intuitive Eating Made Easy Facebook Group
Join the Waitlist for My Group Coaching Inside Non-Diet Academy
playlist_add
Apr 11, 2023
How To Deal With Constant Hunger When You Give Up Dieting
Have you tried to quit dieting only to find yourself constantly hungry? And even if you quit dieting a long time ago, do you have random days where you’re hungrier than usual?
If so, you’re not alone. It’s a totally normal part of the process, and that controlling your food in response to constant hunger isn’t going to help. (In fact, it’s probably going to make things worse.)
In this episode, I’m going to walk you through reasons why the constant hunger sometimes happens, how long to expect it to last, and tips for meals and snacks to keep you satisfied (without the deprivation and while still honoring your cravings).
Spoiler alert: I have days where I’m constantly hungry too. These strategies I’m going to share for pairing food together strategically would also apply for those random days where you’re hungry nonstop. I really want to normalize this as a normal thing that happens to us as humans, and to reassure you that it doesn’t mean you’re doing anything w…
playlist_add
Apr 4, 2023
Tired of Obsessing About Food 24/7 or Feeling Like Food Has Power Over You? Listen Up...
Do you find yourself thinking about food constantly? You’re not alone. This is one of the most common struggles that I hear from people who reach out to me asking for help. And it makes sense that we as a society are so food-obsessed. Dieting and labeling food as good and bad sets us up to think about it more.
If you’re ready to have peace with food, and to stop obsessing constantly about what you’re eating, what you’re going to eat, what you wish you could eat…Then this episode is for you.
In the episode, you’ll hear:
* The root causes of food obsession (some of them might surprise you)
* How to assess your TCT (Total Conscious Time) and why this matters
* My 3 strategies for thinking about food less, so you can enjoy LIFE more!
When you’re not obsessively thinking about food you’ll find that you have more space to focus on the things that *actually* matter to you. You deserve to have and easy and peaceful relationship with food.
Go ahead and hit play, and g…
playlist_add
Apr 3, 2023
How to Accept Your Body (Even If You Don't Like Your Weight)
This episode is a replay of my recent masterclass about body acceptance. So if you weren’t able to make it to the masterclass, this is your chance to tune in - and I promise you’re going to be glad you did!
In the masterclass, you’ll hear:
* How to get unstuck with your body image. Why everything you've tried over the years to fix your body image hasn't worked and never will. (And what will work instead!)
* Strategies that will ACTUALLY improve how you feel about your body. A powerful way to change your inner dialogue about your body - so that you can have more peace and fewer "I feel gross" days.
* The proven method to improve your health, confidence and body image. And how you can simultaneously achieve peace and freedom with food along the way!
Trust me, this is going to be a game changer for you. Go ahead and hit play, and let’s get you feeling better about your body!
Links mentioned in episode:
Enroll in Non-Diet Academy today (enrollment closes April 6)
playlist_add
Mar 30, 2023
[BONUS EPISODE] Katy Get's Raw & Real About her Own Food Freedom Journey & Becoming a Non-Diet Dietitian
In this episode I’m flipping the script and my social media manager, Emilee Wilson, is asking me the questions. We talk about my relationship with food while growing up, why I became a dietitian, how I built my online business, and so much more! I share things in this episode that I’ve NEVER shared before.
If you’re at all curious about what it takes to go from feeling food obsessed to having total freedom with food, I’m getting real about how I got there, and what some of my students have done to make peace with food and their bodies too.
You’re not going to miss this behind-the-scenes discussion (and you’re going to love hearing Emilee share her passion for the work that she does and how it’s also helped her heal her relationship with food).
Hit play and enjoy!
Links Mentioned:
Join my online course Non-Diet Academy
Follow me on Instagram
Follow me on TikTok
Join my FB group
playlist_add
Mar 28, 2023
How (and Why) to Stop Labeling Food as Healthy and Unhealthy
Labeling food as “good” and “bad” sets us up to judge ourselves as good and bad when we eat those foods. And if you’re tired of feeling like food has power over you, letting go of these food judgments is one of the most helpful things you can do.
It’s a tall order though, because we live in a world that constantly sends us messages about how certain foods are “healthy” and other foods are “unhealthy.” It’s even built into the marketing of food products. We’ve got Halo Top ice cream, which is supposed to be seen as a holier-than-thou alternative to regular ice cream, and Skinny Pop popcorn which is marketed as healthier than regular popcorn because it’s lower in calories. It can feel impossible to escape this stuff.
Don’t worry though, because by the end of this episode you’re going to understand how to neutralize your food judgments so that you can truly have peace and freedom with food. Different foods have different nutrients - and that’s a wonderful…
playlist_add
Mar 20, 2023
Why You're Not Making Progress With Intuitive Eating and Body Acceptance
A lot of people get started with intuitive eating and body acceptance and end up feeling really stuck. They’ll choose to stop dieting, they’ll start trying to listen to their body, and then when the newness wears off they start to second-guess themselves. They think, “What am I doing? This can’t possibly be healthy for me!” And that’s EXACTLY where a lot of people do get stuck.
But you’re not going to, my friend, because today we are going to talk about this and I’m going to show you how to move through it.
You’re going to learn:
* How to identify exactly why you are stuck
* What to do to get un-stuck so you can fully have freedom with food and body image
* The underlying things that you probably haven’t addressed yet
* The key mindset shift around body image that you need to make if you want to truly feel better about your body
If you are feeling stuck, use this episode to do an audit to see where you might be missing some of these components, and lean…
playlist_add
Mar 14, 2023
What Does "Reject the Diet Mentality" Actually Mean? (And How Do You DO It?)
Diet culture is everywhere. We hear it from our families, doctors, friends, coworkers, and all over social media, on TV and in the news. It’s like background noise that’s always there.
In this episode I’m talking about one of the most important and foundational things that is going to help you approach your non-diet intuitive eating journey in the most effective way possible.
It’s called “rejecting the diet mentality.”
This might sound familiar, you might have heard it before - because it comes from the book Intuitive Eating from Evelyn Tribole and Elyse Resch. In the book they outline the 10 principles of intuitive eating, and principle #1 is “Reject the diet mentality.” They put this principle at the very beginning on purpose. Before you dive headfirst into the eating part of all of this, it’s really important that you do the work to understand your own diet mentality, and so that sneaky diet thoughts don’t interfere with you being able to actually listen to yo…
playlist_add
Mar 7, 2023
Where Do Health And Nutrition Fit In With Intuitive Eating?
People often worry their nutrition and health will be compromised by the intuitive eating process. They assume it’s the equivalent of “letting themselves go.” This is one of the biggest myths and misunderstandings of intuitive eating. Within intuitive eating we care VERY MUCH about your health.
In this episode, you’ll learn:
* Ways that dieting actually damages your health
* How intuitive eating supports health - physically, mentally, and socially
* Medications as a tool to support health
* The layers of gentle nutrition, and how to think about nutrition without the diet mentality
This week's Wellness Woo is "adrenal fatigue."
Don’t forget to go grab my guide that walks you through the 5 phases to becoming a non-dieter to see what phase you’re currently in. For each phase I’ve got tips for what to work on to help you move forward based on where you’re at right now. It’s at nondietacademy.com/phases.
What are you waiting for? Hit play and dive in!
Links m…
playlist_add
Feb 28, 2023
Should You Exercise if Movement Isn't Joyful For You? Listen to Find Out!
The term “joyful movement” really clicks for some people, and other people just don’t resonate with it. Does that mean that you shouldn’t exercise if you don’t find movement joyful? Not necessarily.
In this episode I’m breaking down the reasons why people sometimes don’t like exercise - and what to do about it if you feel this way. I’m also going to share about this thing called “Exercise Resistance Syndrome” - which is essential for understanding how to heal your relationship with exercise.
Need ideas for how to incorporate movement into your life without it feeling like a chore? And wondering why I’m calling it “movement” instead of exercise? Hit play and find out!
This week’s Wellness Woo is about B-vitamin supplements. Submit your Wellness Woo suggestions at rebuildingtrustwithyourbody@gmail.com.
Get My FREE Daily 3 Body Kindness Journal Pages.
Let’s get connected!
Instagram: @katyharvey.rd
TikTok: @katyharvey.rd
Facebook: KatyHarveyRD
Website…
playlist_add
Feb 21, 2023
You Are More Than Your Body: Showing Up Fully and Building a Life That You Love With Amy Porterfield
Today I’m talking about a side of my business that I’ve never shared on this show before. We’re going to talk about HOW I created my business and my podcast where I get to help you with these things, because I want you to know that you can do big things in your life too.
My guest in this episode is Amy Porterfield, an ex-corporate girl turned online marketing expert and CEO of a multimillion dollar online business. After one fateful boardroom meeting and witnessing the lifestyle, financial, and work freedom an online business has to offer, Amy developed her nine-to-five exit plan and never looked back.
Through her best-selling courses and top-ranked marketing podcast Online Marketing Made Easy, Amy has helped hundreds of thousands of entrepreneurs turn in their two weeks’ notice and trade burnout for freedom, income, and impact. Amy’s action-by-action teaching style provides aspiring business owners with the tools they need to bypass the overwhelm and build a business they…
playlist_add
Feb 14, 2023
More Than Hunger and Fullness: 4 Advanced Strategies for Intuitive Eating
One of my favorite parts of intuitive eating is that it usually leads to so much more personal growth beyond our relationship with food. What does it look like when you’ve mastered the basics of intuitive eating - what happens next?
When one of my listeners recently asked for some advanced strategies on intuitive eating, I knew she was onto something. You see, intuitive eating is more than just hunger and fullness. And it’s more than simply letting yourself eat the foods you want. (Yes, these are elements of intuitive eating, but there’s much more to it!)
In this episode I’m going to cover 4 of my favorite advanced strategies that go hand-in-hand with intuitive eating. I’ll be sharing questions to ask yourself, tips for implementing these strategies, and tons of examples of what this might look like in real life.
If you’re wondering what’s next on your intuitive eating journey, look no further. These strategies are things you can start applying today, even if you’re…
playlist_add
Feb 7, 2023
The Happiness Trap: Why Weight Loss Doesn't Fix Your Body Image and How Yoga, Mindfulness and Body Acceptance Can Help
Have you ever thought to yourself, “I’ll be happy when ____?” And then you fill in the blank with something like, “when I lose weight,” or, “when I get healthier,” or, “when I feel more confident about my body?”
This is something that Erica Mather calls “The Happiness Trap” with our bodies.
Erica is the author of Your Body, Your Best Friend: End the Confidence-Crushing Pursuit of Unrealistic Beauty Standards & Embrace Your True Power. She is a 1000-hour certified yoga therapist, helping people feel better in and about their bodies. She uses yoga therapy to help the injured, ill, and aging, and her programs to help people change their perspective on the purpose and value of their bodies.
Erica came on the Rebuilding Trust With Your Body and we talked about:
* How yoga and mindfulness can help us be more connected with our bodies and our emotions
* The pursuit of thinness as a path to happiness - and mindset mistake most people are making around this
* Why…
playlist_add
Jan 31, 2023
Letting Go of the Wellness Obsession - Unlearning the Diet Mentality and UNdieting with Jenna Free
Jenna Free has seen the ways diet culture diminishes our lives, because she lived it. She, along with Lauren McAulay, created The Body Love Society and UNdiet Online.
In this episode we talk about the current status of diet culture, the idea of wellness without obsession, Jenna’s thoughts on what to do if you feel like you NEED to lose weight, and a heated discussion that happened on her social media about the intersection of beauty and diet culture. You’re going to love her down-to-earth perspective.
You have to hear this conversation!
Join UNdiet Online
Follow The Body Love Society on Instagram
The Body Love Society Website
playlist_add
Jan 24, 2023
"Oh, No!" Are You Making These 5 Intuitive Eating Mistakes?
For me, when I first started trying to eat intuitively it was exciting, but also scary and intimidating. I was aware of the 10 Principles of Intuitive Eating, but I didn’t have any further guidance or support and I made a LOT of mistakes along the way.
Now, as a non-diet dietitian and an intuitive eating coach I have walked this journey with hundreds of people and I’ve seen the most common mistakes that people tend to make. The thing is, you might not even know you’re making these mistakes - let alone how to fix them.
In this episode I’m sharing 5 of the TOP mistakes that tend to happen, and the science behind why these things are mistakes. When you can understand the pitfalls it’s easier to pivot and do things differently.
My goal is to help you avoid or fix these mistakes so that you can become a full-fledged intuitive eater as quickly as possible. Let’s do this!
Links Mentioned:
* Take my free 2-minute quiz to discover your unique path to food freedom
* Episode…
playlist_add
Jan 17, 2023
What to Do if You've Gained Weight (Besides Going On a Diet)
We’ve been told so many times in our lives that weight gain is bad and that we should “do something about it” by restricting, cutting back, exercising more and doing things to try and lose weight in order to feel better about ourselves. The problem is, this approach usually backfires and causes further weight gain in the long run.
What if we looked at it differently? Consider this: Weight gain means your body is telling you something really important, and if you can get curious rather than judgmental, you can respond in ways that are much more helpful for our well being than dieting ever will be.
In this episode I’m going to share:
* Common causes of weight gain and what that means for you and your body
* Managing your emotional reaction to weight gain and what NOT to do if you’ve gained weight
* What you CAN do to take care of your body after you’ve gained weight (without going on a diet)
Make sure you download the free body kindness journal pages I mention in th…
playlist_add
Jan 10, 2023
Yes, You CAN Manage Diabetes and Other Health Concerns and Eat Intuitively with T1D Emilee Wilson
One of the most common questions that I get asked is: “Can I still do intuitive eating if I have a health condition like diabetes?” And my answer is a resounding YES. It’s a common misconception that with intuitive eating we don’t care about health. That’s not true at all. In fact, the research on intuitive eating shows that it can be a wonderful tool for managing your health. And sure, there are some strategies that we can apply when it comes to nutrition and other behaviors that can support certain health conditions - and that’s one of the ways we can apply Principle #10 of intuitive eating, which is called “Honor Your Health With Gentle Nutrition.”
I sat down with a friend of mine, Emilee Wilson, to talk about her experience towards finding freedom with food as someone who has lived with diabetes for most of her life. To say that Emilee knows a little bit about what it’s like to apply gentle nutrition with food is an understatement.
In this episode you’ll learn…
playlist_add
Jan 3, 2023
How (and Why) to Shift Your Mindset Around Exercise AWAY From Weight and Burning Calories
Our culture tends to make exercise all about burning calories and losing weight, which aren’t very good motivators for sticking with it long-term. When we approach exercise from a mindset of shame and punishment, it actually makes us NOT want to do it.
However, if we shift our reasons for moving our bodies it can open the door to a much more peaceful and enjoyable relationship with exercise. In this episode I’m going to be sharing 3 strategies to help you move away from using calories, weight and appearance as your motives, so that you can explore ways of moving your body that you might not have ever considered before.
I’m also introducing a new segment into the podcast called Wellness Woo, where I do a quick breakdown of something that diet and wellness culture tell us we should do for our “health” that’s not evidence-based or legit. It’s going to be a fun way to learn the history of some of the whacky wellness stuff we hear all the time. If you have an example of Well…
playlist_add
Dec 27, 2022
Setting Non-Diet New Year's Resolutions
The end of the year means everybody is talking about New Year’s resolutions. Before you start setting goals to get healthier or work out more, let’s slow down and think about what you really want. And let’s also think about whether or not setting a New Year’s resolution is even a good idea.
You’ve probably heard that most people ditch their resolutions by February, and we already know that diets statistically fail, so is it even worth setting goals in the New Year?
In this episode, we are going to talk about whether or not you want to set goals this year, and what it looks like to choose non-diet goals that will actually improve your health and well-being.
I’ll be sharing my step-by-step process for goal setting, how to systematically check in with yourself throughout the year, and some ideas for goals that will support you on your food freedom journey.
Make sure you also grab the free journal pages I mention in this episode:
nondietacademy.com/bodykindness
Go ahead a…
playlist_add
Dec 20, 2022
How to Navigate Plus Size Clothes Shopping for Yourself and Your Kids With Pam Luk
“Stop commenting on their bodies. Stop commenting on what they're eating. Just clamp down on that urge because it's not helpful. It's not helpful. Start being aware of how you talk about bodies, including your own. And, you know, focus on things that the kids have control over, attitude, effort, manners, how they treat themselves, and how they treat others.“ – Pam Luk
If you’re someone who has ever shopped for plus size clothes, or if you’ve tried to find clothing for a plus size kid, you know how difficult it can be. The number of options is so limited, and often the sizes available don’t even go up that high, and you’re left hanging. All of this contributes to so much body shame, and it’s one of those ways that the world around us conveys that fat bodies aren’t ok.
Well my guest today, Pam Luk, decided to change that. Pam is the founder of Ember & Ace, an athletic wear brand for plus-size kids. Growing up playing sports, Pam learned firsthand the importance of fi…
playlist_add
Dec 17, 2022
What to Do if You've Gained Weight (Besides Going On a Diet)
We’ve been told so many times in our lives that weight gain is bad and that we should “do something about it” by restricting, cutting back, exercising more and doing things to try and lose weight in order to feel better about ourselves. The problem is, this approach usually backfires and causes further weight gain in the long run.
What if we looked at it differently? Consider this: Weight gain means your body is telling you something really important, and if you can get curious rather than judgmental, you can respond in ways that are much more helpful for our well being than dieting ever will be.
In this episode I’m going to share:
* Common causes of weight gain and what that means for you and your body
* Managing your emotional reaction to weight gain and what NOT to do if you’ve gained weight
* What you CAN do to take care of your body after you’ve gained weight (without going on a diet)
Make sure you download the free body kindness journal pages I mention in th…
playlist_add
Dec 13, 2022
What is Body Dysmorphia? 3 Lies You Tell Yourself & How to Accept Your Body as it is Right Now
In this episode I’m giving you the pep talk you need to stop obsessing about weight and to get comfortable in your own skin. I’m going to share 3 lies you are telling yourself that are preventing you from accepting your body, along with a journaling exercise that is so powerful.
Also, I’ll be breaking down what body dysmorphia is (and what it’s not, because it’s very misunderstood). Having negative body image is different from true body dysmorphia, and a lot of people confuse these two terms, so I’m going to clear this up and help you better understand your own relationship with your body.
Click here to grab the free journaling pages I mention in the episode:
nondietacademy.com/bodykindness
Want to know how to help people in your life ditch the diet mentality too? Share this episode with them. That’s all you have to do - I’ll take it from there!
Now…go ahead and hit play and enjoy!
Let’s get connected!
Instagram: @katyharvey.rd
Facebook: KatyHarveyRD
Websit…
playlist_add
Dec 6, 2022
Steal My Meal Planning Strategy for Intuitive Eating + Some Easy Meal and Snack Ideas!
Planning your meals doesn’t have to just be a thing you do when you’re dieting. In fact, planning your meals can actually help you have more freedom with food. In this episode, I’m going to take you behind the scenes and show you how I planned an entire week’s worth of meals for myself and my family. I’m going to let you in on my strategies, my decision-making process, and tips that will make meal planning quick and easy, so you don’t have to constantly be figuring out what sounds good.
I’ll also be talking about the “What I Eat in a Day” TikTok trend, and some things you might not have considered when you’re watching these videos. This episode is more than what I eat in a day - it’s about helping YOU figure out what to eat in your day. I want you to take my strategy and make it your own so that you can have more freedom with food, more satisfying meals and snacks, and less stress about what to eat.
Grab a free copy of my menu planning templates right here:
non…
playlist_add
Nov 29, 2022
What are You Truly Afraid of When it Comes to Weight Gain? Let's Go Deep.
Our fears about weight gain (and our desire to lose weight) often stem from a much deeper place than we realize. We assume it's about appearance or health, when really it's about deeper fears and desires that we have as human beings. Being able to get curious and explore these things is key for making peace with our bodies and learning to accept ourselves at our natural weight.
In this episode I’m going to walk you through some mindset shifts when it comes to how you view your body, as well as a different way to think about weight and health.
Then we are going to peel back the layers to get curious about what you are REALLY truly afraid of deep down when you worry about weight gain (and the answers might surprise you). I’m even going to give you a little bit of homework in this episode to help you apply all of this in your own life. Sound good? Ready to dive in? Let’s go!
Links mentioned in this episode:
* Anti-Diet by Christy Harrison
* Maintenance Phase BMI episode
*…
playlist_add
Nov 22, 2022
Intuitive Eating Over the Holidays
In this episode I'm going to help you step back and think about how you WANT to feel this holiday season. If we could wave a magic wand and make the holidays great for you with food, what would that look like and feel like? And I want you to really think about this from the standpoint of having a flexible and enjoyable relationship with food - I’m not trying to send you down the rabbit hole of thinking about how you can control your eating during the holidays. I want you to envision what do the holidays look like when you have freedom with food, and trust with your body, and what if it were easy and truly enjoyable?
As you're thinking about what it would be like to *actually* enjoy the holidays without stressing about the food or your weight, I'm also going to share my 7 BEST tips to help you navigate the holidays with ease, using intuitive eating strategies.
Sound good? Hit play and let's dive in!
And as a gift to you this holiday season, grab a free copy of my Intuitive Eating D…
playlist_add
Nov 15, 2022
How to Stop Emotional Overeating as a Coping Mechanism
This week on the podcast, I’m talking about the differences between physical and emotional hunger. In the episode you’ll hear:
* Why we turn to food in response to emotions and a different way to think about this struggle
* How to separate out physical vs emotional hunger before you eat so you can choose what you truly want to do with food in that moment
* The 3 key questions to ask yourself when you’re in that shame cycle from emotional eating - so that you don’t just keep eating
The main thing I really want you to take away from this discussion is that emotional eating isn’t bad or wrong, and it’s certainly not a character flaw. It can be a signal for you to look at the feelings and unmet needs that you are having outside of food, and that can actually be a really wonderful and helpful thing.
Resources mentioned:
Ellyn Satter’s definition of normal eating
Hunger and fullness scale
Book: Atlas of the Heart by Brene Brown
Let’s get connected!
Instagram: @k…
playlist_add
Nov 8, 2022
How to Improve Your Confidence and Body Image Through Changing Your Self-Talk With Anne Poirier
You don’t have to lose weight to feel better about your body. Learning how to change your inner dialogue about your body can literally change your life. Rather than spending years (or decades) being on and off diets, clean eating plans, detoxes, cleanses, exercise programs, and basically anything to try and lose weight - what if you called a truce with your body instead?
That’s why I invited Anne Poirier to the show. Anne is a Certified Intuitive Eating Counselor who rode the rollercoaster of dieting and decided she couldn’t do it anymore. She decided to stop dieting and took herself from body loathing to self-acceptance.
Sound too good to be true? It’s not, my friend. Anne is living proof that healing from diet culture is possible. In her book The Body Joyful, she writes about how to let go of the obsession with weight loss so that you can change how you think and feel about your body. This is more than just “letting yourself go” - it’s about befriending your body and…
playlist_add
Nov 1, 2022
You ARE Enough, Just As You Are - Even If You've Gained Weight
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…
playlist_add
Oct 25, 2022
The Candy Dish Phenomenon (And Why Halloween Candy Doesn't Have to Freak You Out)
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 m…
playlist_add
Oct 18, 2022
4 Surprisingly Effective Tips for Improving Body Image
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 f…
playlist_add
Oct 11, 2022
At the Breaking Point With the Binge-Restrict Cycle? Listen to this
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…
playlist_add
Oct 4, 2022
Creating Healthy Habits Without the Diet Mentality With Jenna Waite
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!…
playlist_add
Sep 27, 2022
How Ditching Dieting Can Lead to Joyful Movement
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…
playlist_add
Sep 20, 2022
How to Tell Whether That Food Rule is Coming From Diet Culture or Your Personal Preference
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 wher…
playlist_add
Sep 13, 2022
The Benefits of Going "All In" With Intuitive Eating
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…
playlist_add
Sep 6, 2022
How To Change Your Relationship With Food, Ditch Dieting, And Find Food Freedom
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 con…
playlist_add
Aug 30, 2022
Do You Really Want to Spend Your Entire Life Dieting and Hating Your Body With Colleen Fitzpatrick
Today's episode is an interview with a woman named Colleen Fitzpatrick who has watched her mother diet throughout her life and into her 70’s. Colleen decided she wasn't going to do that for her entire life, and that’s how she discovered intuitive eating. She discusses how she is working on the intuitive eating principles, which include: making peace with food, learning to accept her body, gentle nutrition, and how to incorporate it without slipping back into the diet mentality.
It’s also really cool to hear her talk about how she is discovering that she can actually trust her body’s wisdom.
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:…
playlist_add
Aug 23, 2022
37 - How Meal Planning Actually Facilitates Intuitive Eating + Tips for Handling Grocery Shopping
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…
playlist_add
Aug 16, 2022
36 - Embracing a Growth Mindset with Intuitive Eating and Being a Student of the Process
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 mag…
playlist_add
Aug 9, 2022
35 - Afraid of Passing Your Body Image and Food Struggles to Your Children? Listen to this.
Towards the end of this past school year I got an email from our PTA asking everyone to take a survey about a new “healthy eating” initiative they were wanting to implement. And, of course, given that I’m a dietitian and I can already see the red flags all over this type of thing, I enthusiastically took the survey.
And I understand that the heart and intention behind this is good. These people are wanting to help the kiddos be as healthy as they can be. But what people don’t understand is the risk and harm that these types of programs actually cause.
Research tells us that negative body image often leads to dieting, and that dieting is the #1 risk factor for two things:
* Dieting is the #1 risk factor for a kid developing an eating disorder
* Dieting the #1 predictor of a kid gaining weight above and beyond their growth curve (so basically gaining more weight than their body is meant to).
So anything that we are saying or doing with kids that pushes them towards dietin…
playlist_add
Aug 2, 2022
34 - Thinness Doesn't Equal Health or Beauty with Diana Herrera
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…
playlist_add
Jul 28, 2022
33 - Eating Disorder and Trauma Treatment - New Approaches (Including Psilocybin, Ketamine and More) With Noel Linden
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…
playlist_add
Jul 26, 2022
32 - Intuitive Eating and Exercise - How to Listen to What Movement Your Body Wants and Needs
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:
* 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.
* Exercising with too much rigidity. Pushing…
playlist_add
Jul 19, 2022
31 - Struggling with Binge Eating Why It's Not About the Food - and How to Stop.
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 als…
playlist_add
Jul 12, 2022
30 - Secrets From Inside the Diet Industry...From Someone Who Works for a Diet Company (And What She'd Change)
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 di…
playlist_add
Jul 5, 2022
29 - Intuitive Eating 101 The 10 Principles of Intuitive Eating and How to Apply Them
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…
playlist_add
Jun 28, 2022
28 - Self Love is a Choice Not a Destination A Heart-to-Heart with Jenna Kutcher on Self Love, Radical Body Acceptance, and Confidence as a Mom and Entrepreneur
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 he…
playlist_add
Jun 21, 2022
27 - You Don't Need to Get Your Pre-Baby Body Back. Let's talk Pregnancy and Postpartum Body Image With Anita Musiol
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…
playlist_add
Jun 14, 2022
26 - What to Do if Your Doctor is Pressuring You to Lose Weight for Health
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] Inten…
playlist_add
Jun 7, 2022
25 - 6 Practical Tips for Improving Body Image (Without Focusing on Weight Loss as the Goal)
“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 cont…
playlist_add
May 31, 2022
24 - Raising Kids Who Are Intuitive Eaters Using the Division of Responsibility
“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
* Th…
playlist_add
May 24, 2022
23 - Think You Need a Summer Beach Body? Listen to This
“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 Yours…
playlist_add
May 17, 2022
22 - Intuitive Eating For When You're Busy, Stressed Out, and Overwhelmed
“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 f…
playlist_add
May 10, 2022
21 - Body Image Mindset Shifts to Keep You Going With Allison Crawford
“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 Bo…
playlist_add
May 3, 2022
20 - Want to Lose Weight? Here's Why There is No "Best Diet for Weight Loss" (And What to Try Instead)
“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 Her…
playlist_add
Apr 26, 2022
19 - Men Struggle with Body Image Too: Fitness Industry, Diet Culture, and Intuitive Eating from a Male Perspective With Jeff Ash
“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 typ…
playlist_add
Apr 19, 2022
18 - How Intuitive Eating Can Improve Your Relationships With Karen Rich
“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
*…
playlist_add
Apr 12, 2022
17 - 8 Things I Would Do Differently If I Started Over With My Own Intuitive Eating Journey
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 -…
playlist_add
Apr 5, 2022
16 - Can You Make Peace With Food Through Intuitive Eating After Bariatric Surgery?
“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…
playlist_add
Mar 29, 2022
15 - 3 Simple Steps to Getting Started With Intuitive Eating - A Beginner's Guide
“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…
playlist_add
Mar 22, 2022
14 - Struggling to Ditch Diet Mentality? Here’s How to Let Go of Weight Loss Obsession and Have Food Freedom!
“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…
playlist_add
Mar 15, 2022
13 - Surprising Facts About Why the BMI is Flawed (and Better Ways to Assess Health)
“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…
playlist_add
Mar 8, 2022
12 - A Doctor's Journey to Food Freedom and Body Acceptance Through Intuitive Eating With Dr. Kayla
“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…
playlist_add
Mar 1, 2022
11 - A Step-By-Step Process For How To Tell The Difference Between Physical And Emotional Hunger (And What To Do For Each)
“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 Physic…
playlist_add
Feb 22, 2022
10 - How to Quickly and Easily Plan a Week's Worth of Menus (While Still Eating Intuitively)
“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…
playlist_add
Feb 15, 2022
09 - When Weight Loss Isn't the Goal Anymore With Ashley Peyton
“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…
playlist_add
Feb 8, 2022
08 - 5 Essential Habits of Intuitive Eaters - How to Ditch Diets and Listen to Your Body
“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 wou…
playlist_add
Feb 1, 2022
07 - How to Redefine "Success" With Eating and Weight in Intuitive Eating
“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…
playlist_add
Jan 25, 2022
06 - Realizing When Your Relationship With Food Is Disordered With Sarah Owens
“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 sh…
playlist_add
Jan 18, 2022
05 - How to Reconnect With Your Hunger and Fullness in 5 Simple Steps
“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…
playlist_add
Jan 11, 2022
04 - How to Handle Weight Gain (or the Fear of It) With Intuitive Eating
“Remind yourself that while your weight may change, your worth as a human being will not.” - Katy Harvey
Welcome to another episode of Rebuilding Trust With Your Body podcast! Today’s solo episode is going to be about dealing with weight gain, particularly the weight gain that occurs in the recovery or the eating disorder, and the intuitive eating process. Majority of us, if not all, have been taught that being fat is equivalent to being unhealthy or being unattractive. And because of this, a lot of us have developed unhealthy relationships with food. And that is why for this episode, I will be sharing with you ways on how to cope with your fear of gaining weight, I will also be sharing some tips that you can try for yourself when dealing with weight gain, and the things that you can do if you have gained weight. Make sure to tune in until the end and grab a copy of my free guide!
What we talk about in this podcast
* Why we struggle with food in our bodies
* Importance of…
playlist_add
Jan 4, 2022
03 - The Freedom of Listening to (and Trusting) Your Body
“Intuitive eating is like trusting your brain to take care of you.” - Amber Kleven
Welcome to another episode of the Rebuilding Trust With Your Body podcast! Today's episode is a little bit different because it is going to be an interview, and I'm going to be continuing to do these types of episodes where I chat with average, everyday people just like you and me, who have struggled with various forms of dieting, or disordered eating or eating disorders, body image issues, and people who decided to make a change. These people have decided to ditch diet culture and to heal their relationship with food, and in these interviews, I'll be exploring what led them to dieting and to hating their body in the first place.
Our first guest is an incredible woman from our Facebook Group, Amber Kleven. Amber and I touched on so many different things, and I think you're really going to love it. We talked about the freedom that she has gained from listening and trusting her body, the scarcity men…
playlist_add
Jan 4, 2022
02 - How to Stop Hating Your Body With Tangible Steps to Body Acceptance
“The challenges of the journey were worth the destination.” - Katy Harvey
Welcome to another episode of the Rebuilding Trust With Your Body podcast! Today is going to be another solo episode where I will be sharing with you my roadmap and some resources that you can use if you want to finally find freedom with food and give your body its much-needed love. Make sure to listen all the way until the end, because I have a free resource for you that you're definitely going to want to grab, that will help you stay really clear and confident about what your next steps are no matter where you're at along the way. Listen in!
[00:01 - 06:15] Open Segment
* Welcome to the podcast!
* A preview of our topic for this episode
* The challenge to finding freedom is worth it
* Benefits from eating without guilt and obsessing with food
[06:16 - 20:41] 5 Phases of a Non-Dieter
* What is a non-dieter?
* The journey looks different for everyone
* Phase 1: hating your body but not doin…
playlist_add
Jan 4, 2022
01 - The Single Most Important New Year's Resolution You Can Make (Hint: It's Not Weight Loss - It's Food Freedom)
“What if next January, you don't even feel the need to set a diet resolution in the first place because you're already in such a good place with your eating and your body. That would be pretty amazing, right?” - Katy Harvey
Welcome to the first official episode of the Rebuilding Trust With Your Body podcast! In this episode, since we are just a few more days away from welcoming another new year, we will be talking about that one thing that New Year’s resolutions and dieting have in common: they both do not work.
If you have been including resolutions like exercising more, eating less sugar, or eating healthier meals in your resolution for the past years, then you better listen to this episode because I will be sharing with you the reasons why dieting, just like resolutions do not work. I will also be sharing with you what intuitive eating is, resources you can check out if you want to know more about it, and a quick little exercise that you can try to have better resolutions in…
playlist_add
Dec 21, 2021
00 - What to Expect From This Podcast
“I believe that all bodies deserve respect. And that health is so much more than a number on the scale. It's about connecting with our true selves, and learning that our relationship with food is more important than the food itself.” - Katy Harvey
Welcome to Rebuilding Trust With Your Body. I'm Katy Harvey, a nondiet-dietitian. Have you spent years battling with food and your body? I'm here to show you the path to healing. In this podcast, we will be talking about how we can start to rebuild trust with your body and have freedom with food. Listen in!
[00:01 - 02:56] Ditching Diet Culture
* Welcome to the podcast!
* What to expect from this podcast
* Finding freedom with food
* Healing relationship with food and your body
* Catch us every Tuesday!
Key Quotes
“It turns out you have a lot more mental energy for the other things that are important to you in life when you're not constantly obsessing about food and weight.” - Katy Harvey
JOIN the Non-Diet Academy! Fe…
playlist_add