Rebuilding Trust With Your Body

If you ever thought that it would be impossible to find joy with exercise after years of dieting, my guest today - Suzane Bamonto - will prove you wrong. She’s a school psychologist who has decided to ditch the diet mentality, make peace with food, and enjoy movement again.   What’s so wonderful about Suzanne’s story is that she has discovered what "joyful movement" truly feels like (and wait until you hear what her favorite type of movement is!).    In this episode, Suzanne shares about her journey of beginning the dieting process as a teenager, and being off and on diets all the way into adulthood up to just a few years ago. She also talks about:   Being present with the eating experience Comparing her body to her sister’s as a teenager (and feeling inadequate) How exhausting it is to constantly be dieting and tracking food and calories  Working on body acceptance while still having thoughts about wanting to lose weight   Suzanne is truly an inspiration and I’m so excited for you to listen to this episode!   Click here to grab my free guide mentioned in the episode: The 5 Phases of Becoming a Non-Dieter    I can't wait for you to listen!   JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com    Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net      Rate, Review, & Follow! “What I didn’t know I needed!" If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image.  Also, if you haven’t done so already, make sure you follow the Rebuilding Trust with Your Body podcast. If you’re not following, there’s a good chance you’ll miss out on value-packed episodes each week.

Let’s talk about food rules. How do you know when you are making a choice with food that’s based on your instincts and wisdom about your body versus when its diet culture is telling you to eat a certain way based on food fears and judgments?   What exactly do I mean when I say “food rule?” Well, a food rule is something you’re telling yourself about what you should or shouldn’t eat, or when you should or shouldn’t eat, or how much you should or shouldn’t eat. And these rules can come from a lot of different places, including diets, diet culture, things we make up in our own minds, and from eating disorder thoughts.    Then how can you tell when you’re wanting to make a change with food, or eat or not eat a certain food for non-diet reasons? How do you know when it’s “gentle nutrition” like we talk about in the intuitive eating framework?    I encourage you to make a list of food rules as you notice them. Start with a quick brain dump, and then stay curious about where other rules lurk in your life. Most people can identify several rules right off the bat, but then they’ll notice other rules over the course of a week or month. So just keep a running list where you can make a note of them on your phone or journal. And then I challenge you to actively make an effort to break the rules, challenge the thoughts, and work through the feelings.  In episode 41 of the Rebuilding Trust With Your Body podcast, I’m talking about how to tell the difference between food rules and your food preferences. You’ll hear:   What a “food rule” is and the many places these rules can stem from How a food rule is different from a personal preference or a gentle nutrition strategy with food The “thought challenging” strategy you can use to reframe your thoughts around food The importance of actively breaking your food rules in order to truly break free from them     I’m confident that pretty much everybody has some type of food rule or food guilt that they can relate to, and it’s important that we can have these conversations and slow down to look at these things.   I know that this might feel tricky, but as you keep peeling back the layers, you’ll get more and more clarity over time. Trust me.   Enjoy the episode!       Click here to grab my free guide mentioned in the episode: The 5 Phases of Becoming a Non-Dieter    I can't wait for you to listen!   JOIN Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com    Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net  Rate, Review, & Follow! “What I didn’t know I needed! This podcast really helped me understand intuitive eating and how to incorporate it in my life. Katy’s approach to helping us understand and trust our bodies is like nothing I’ve ever seen before."So if you’re ready to FINALLY make peace with food, hit play and listen to this episode and give yourself the gift of freedom in life moving forward.    You’ve got this!!    Are YOU ready to learn how to eat intuitively? Join my FB group called Intuitive Eating Made Easy!

This idea of going “all in” is a phrase that’s gotten tossed around more in recent years in the intuitive eating and eating disorder recovery communities. And the idea behind it is that rather than dipping your toe in the water, you just take the leap and go for it. It’s not a free-for-all with food, but it really is about letting go of all the dieting and disordered eating behaviors (things like weighing yourself, tracking your food, obsessively exercising) and instead choosing to listen to your body and letting yourself eat the things that are satisfying to you without having rules about what or when you can eat them. It’s about reconnecting with and trusting your body again.    My guest on this episode of the podcast is a woman named Dana Mandel, and she shares her own story of disordered eating and body image issues. What’s really cool about Dana is that she’s now a therapist herself, so she’s seen what it’s like to be on “both sides of the couch.”   I encourage you to listen and think about what pieces of what Dana shares that can you apply to your own life. That’s my goal for these interview episodes - that it gives you hope, inspiration and motivation that you can heal too.     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!   >> Click here to take my free 2-minute quiz called “What’s Your Unique Path to Food Freedom?”   Rate, Review, & Follow! “What I didn’t know I needed!" If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image.  Also, if you haven’t done so already, make sure you follow the Rebuilding Trust with Your Body podcast. If you’re not following, there’s a good chance you’ll miss out on value-packed episodes each week.

A lot of people are afraid that they’ll never be able to change their relationship with food and that they’re going to be stuck battling food and negative body image for the rest of their life. But I’m here to tell you it doesn’t have to be that way. No matter how long you’ve been struggling it absolutely is possible to recover from all of this.    How do I know? Well, this ain’t my first rodeo. I’ve been doing this work for over a decade now, and I have worked with hundreds of people to help them heal their relationship with food. Is it easy? No. Is it worth it? Absolutely, yes.    Healing your relationship with food is totally possible, no matter how long you’ve been struggling and now matter how much you might worry that you won’t be able to change. You truly can, and I want to give you that spark of hope and encouragement.   Click here to grab my free guide mentioned in the episode: The 5 Phases of Becoming a Non-Dieter    I can't wait for you to listen!   Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net  Rate, Review, & Follow! “What I didn’t know I needed! This podcast really helped me understand intuitive eating and how to incorporate it in my life. Katy’s approach to helping us understand and trust our bodies is like nothing I’ve ever seen before."So if you’re ready to FINALLY make peace with food, hit play and listen to this episode and give yourself the gift of freedom in life moving forward.    You’ve got this!!    Are YOU ready to learn how to eat intuitively? Join my FB group called Intuitive Eating Made Easy!

Today's episode is an interview with a woman named Colleen Fitzpatrick who has watched her mother diet throughout her life and into her 70’s. Colleen decided she wasn't going to do that for her entire life, and that’s how she discovered intuitive eating. She discusses how she is working on the intuitive eating principles, which include: making peace with food, learning to accept her body, gentle nutrition, and how to incorporate it without slipping back into the diet mentality. It’s also really cool to hear her talk about how she is discovering that she can actually trust her body’s wisdom.   Links mentioned:   Get Katy's Hello Fresh Discount Code: https://katyharvey.net/hellofresh Free Menu Planning Guide + Templates: nondietacademy.com/menuplan   JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com/waitlist    Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net  Rate, Review, & Follow! “What I didn’t know I needed! This podcast really helped me understand intuitive eating and how to incorporate it in my life. Katy’s approach to helping us understand and trust our bodies is like nothing I’ve ever seen before." So if you’re ready to FINALLY make peace with food, hit play and listen to this episode and give yourself the gift of freedom in life moving forward.    You’ve got this!!    Are YOU ready to learn how to eat intuitively? Join my FB group called Intuitive Eating Made Easy!

When it comes to intuitive eating, meal planning can actually be REALLY helpful. You might be surprised to hear this, because sometimes people say, “But Katy, how am I supposed to eat what sounds good in the moment if I planned my meals ahead of time.”    I totally hear you. But here’s the counter-intuitive thing: Not having a plan with food will make it harder to eat intuitively, because you’ll always be stuck trying to figure out what to eat in the moment, and then scrambling to find that food, and not having satisfying options available to you throughout the day.   So with menu planning, we are going to approach it in a way that’s intended to PROVIDE (rather than deprive) your body of what it wants and needs. As you get to know yourself better, you’ll get a better sense of what types of foods you’re going to want and what types of things will make for satisfying meals and snacks throughout the week.   The other element that we will incorporate is flexibility, and plenty of room to make changes if the thing you planned doesn’t sound good anymore. Having backup options on hand, and the mental freedom to shift gears, is what will allow you to continue eating intuitively - while saving tons of time and money by planning your meals and grocery shopping strategically.   Wondering how exactly this all works? I’ve got you covered - Check out this episode of the Rebuilding Trust With Your Body podcast - enjoy!   Links mentioned: Get Katy's Hello Fresh Discount Code: https://katyharvey.net/hellofresh Free Menu Planning Guide + Templates: nondietacademy.com/menuplan   JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com/waitlist   Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net  Rate, Review, & Follow! “What I didn’t know I needed! This podcast really helped me understand intuitive eating and how to incorporate it in my life. Katy’s approach to helping us understand and trust our bodies is like nothing I’ve ever seen before." If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image.    Click here to follow me on IG Click here to join my Intuitive Eating Made Easy FB Group

My guest today, Judi Amey, is about 6 months into the intuitive eating process, so she’s still somewhat of a newbie, but she also has been such a great student of the process that she’s really seeing the benefits even though there are also challenges.    And that’s the thing - it’s not a quick fix like a diet. (And if we’re being honest even the diets aren’t quick fixes - there more like quick problems because they backfire.)    Intuitive eating is meant to be a healing process, and it’s meant to be literally a new way of relating to food and to your body. It’s not a program and it’s not a plan - it’s just a new way of being.    Judi shares what she’s been doing to heal her relationship with food, including: Listening to the Intuitive Eating book 4-5 times  Utilizing the Intuitive Eating Workbook Listening to intuitive eating/non-diet podcasts Working with a counselor who specializes in intuitive eating and body image    You see, food freedom doesn’t magically happen - and I often see people making the mistake of just kind of winging it with intuitive eating and assuming it just means they should eat whatever they want, whenever they want - and this really takes them further away from being able to listen to and trust their bodies.    So I encourage you to be a student of the process, and read, journal, do the workbook, join the IEME FB group, and keep listening to podcasts like Rebuilding Trust With Your Body. These are all different ways of infusing your mind with this new material, and different things will resonate with you at different times.  There’s a lot of unlearning that has to be done along the way because of the toll that diet culture has taken on us. So be prepared to continually keep learning and growing and choosing to set boundaries in your life against diet culture, because it’s everywhere all around us.   JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com/waitlist   Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net  Rate, Review, & Follow! “What I didn’t know I needed! This podcast really helped me understand intuitive eating and how to incorporate it in my life. Katy’s approach to helping us understand and trust our bodies is like nothing I’ve ever seen before." If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image.    Click here to follow me on IG Click here to join my Intuitive Eating Made Easy FB Group

Towards the end of this past school year I got an email from our PTA asking everyone to take a survey about a new “healthy eating” initiative they were wanting to implement. And, of course, given that I’m a dietitian and I can already see the red flags all over this type of thing, I enthusiastically took the survey.    And I understand that the heart and intention behind this is good. These people are wanting to help the kiddos be as healthy as they can be. But what people don’t understand is the risk and harm that these types of programs actually cause.    Research tells us that negative body image often leads to dieting, and that dieting is the #1 risk factor for two things:  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 dieting thoughts and behaviors is extremely risky in terms of their physical and mental health.    And I know this is confusing to people, because they’re like, “Well, Katy, the healthy eating program isn’t recommending dieting. It’s just recommending healthy eating, and we need to teach our kids about healthy eating.” (And usually the unspoken elephant in the room is that people feel they have to teach “healthy eating” so that kids don't get fat. And there’s the fat phobia and anti-fat bias that shows up in our kids’ lives at such a young age.)   I totally empathize with and understand why you wouldn’t want your kids to get fat. Especially if you’ve struggled with weight and body image yourself. It’s a really awful and traumatic experience to be a fat person in our society that hates fat people so much. There are so many ways that we openly criticize and shame fat people. And there are really subtle ways that people in larger bodies are shown that they aren’t acceptable. It’s really overt AND covert. And of course you wouldn’t want your kids to have to deal with that.   This is where I see well-intended parents sometimes getting tripped up and inadvertently passing on their own body image and food struggles to their kids – and ironically this often happens when the parents are actually trying NOT to pass these struggles on. They are trying to HELP their kids not deal with these issues.  And this is the core topic of this episode today: how to avoid passing on your food and body stuff to your kids, and how to help your kids have a positive body image and a good relationship with food. I can't wait for you to listen!   Key Quotes “Focus on your own internal work first and heal your own relationship with food in your body, because that's going to be the foundation and that's going to take time.” - Katy Harvey “Don't be afraid to enlist the support and guidance of a professional either for yourself or for your kids.”  - Katy Harvey   JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com    Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies    Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net   LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.

Our beliefs about health and beauty have a major impact on our body image and self-esteem. My guest today is Diana Herrera. As a model and beauty pageant contestant turned educator, Diana knows this better than anyone. She grew up in an environment where her worth was completely tied to her appearance, but now she’s shifted that mindset and has learned to love and accept herself (and her body) as it is.   Diana knew that she needed to let go of her obsession with thinness after becoming a mother to 5 daughters. She’s committed to passing on body acceptance and self-love to her girls, so they don’t have to go through the struggles that she did.    A few highlights of our conversation: What it was like to grow up in a household that was focused on appearance Her experience as a model and a beauty pageant participant What it took to overcome her struggles with an eating disorder and disordered eating Tips for dealing with a bad body image day   And make sure you listen for the part towards the end where she shares a GREAT tip for how to improve your body image and to embrace the intuitive eating process overall. There are SO many things she shares that you’ll be able to apply in your life, including a strategy she uses each day in front of the mirror.    Whether you’re looking to improve your own body image, or to be a better role model for your kids, or if you are just curious to hear about Diana’s modeling and pageant experience, there’s something in this episode for everyone.   Key Quotes “The journey is already part of the healing.” - Diana Herrera “When you have a bad body image day, go to your closet, find the clothes that really make you happy, that you know fit you well, and that will bring you joy when you look in the mirror.”  - Diana Herrera   JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com     Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net   LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.

There’s a huge overlap between eating disorders and trauma, which can make it especially challenging to recover from these conditions. It’s common for people to spend years and years in treatment, and to continue to struggle with their symptoms.   When traditional forms of treatment, such as talk therapy (including CBT, DBT, ACT and more “alphabet soup” treatment modalities) and medication don’t work, it’s easy to get discouraged and to start to feel hopeless.   But it’s not hopeless at all. Researchers are continuing to come up with new approaches, and in this episode of the podcast, my guest Noel Linden shares her journey to recovery that included psilocybin (yes, mushrooms).    Disclaimer: The things shared in this episode are based on personal experience, and do not constitute any type of medical or psychiatric advice or treatment. Consult with your own medical and psychiatric providers before trying any treatments.    Noel is a former student of my course Non-Diet Academy and in this episode she opens up about her struggles with body image, trauma, and an eating disorder. After trying many forms of traditional treatment, she decided it was time to try something different. You will also hear:   Noel’s experience with many forms of disordered behavior in her life (including with food and exercise) Food as a source of comfort during her childhood and adolescence Why seeking professional help is so key for recovering from mental health issues What it looks like to persist through challenges in the recovery process - especially when you feel like you’ve tried everything   Plus, so much more. So if you’re ready to move from struggling to thriving, grab a pen and paper and get ready to open your mind to new possibilities!   Key Quotes “It's so important for adolescents to find healthy coping behaviors for their emotions and for life.” - Noel Linden “My understanding of myself, my psyche, the way my brain works, and it's something I resonate really strongly with. I was able to separate myself from this part of me, the bulimia, and really create space.”  - Noel Linden   JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com  Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net   LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.

What comes to mind when you hear the word “exercise?” The truth is, most of us existing in diet culture have a distorted view of exercise.    Diet culture tells us: Exercise to burn calories and lose weight. (pssst…that’s actually not now it works!) The more intense and extreme, the better! (e.g. HIIT? Yes, please! Ultra marathon? Wow, impressive! Yoga? Doesn’t count. Hot yoga? That sounds like more of a workout!) No pain, no gain. You must work hard, sweat, and feel the burn in order to get benefits from exercise. You’re lazy if you don’t exercise.    These messages are so toxic. It is setting us up to exercise for the wrong reasons, or to not exercise at all because we’ve made it such a chore.   People tend to fall into a few different categories with exercise: 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 yourself to do your planned amount of exercise no matter what, even if you’re short on time or not feeling well, and feeling incredibly guilty if you miss a workout.  Doing it just because you feel like you should. You don’t over exercise, and you are able to take days off, but you don’t particularly enjoy it. You just do it out of a sense of obligation towards your health.    With intuitive eating, we talk about listening to your body and honoring what it is telling you in regards to food. And exercise is part of the intuitive eating framework as well (it’s principle #9!).   What’s so cool is that we can learn to reframe exercise as “movement” and to view it as something we do because it aligns with our values, and not as a way to punish our bodies.    So, if you’re ready to figure out what work for YOU with exercise, pop your earbuds in and tune in.     Key Quotes “Movement feels a lot more open and free and flexible in terms of how it's done and how it's experienced. The possibilities feel a lot more limitless.” - Katy Harvey “When you take the pressure off yourself and shift that language from exercise to movement, it can really shift the way you feel about it.”  - Katy Harvey   JOIN the waitlist Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com/waitlist   Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net   LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.

  You know that feeling - the feeling of guilt and shame after you eat way too much?   (And let me be clear…by “too much” I mean more than your body wanted and therefore you’re uncomfortably full. “Too much” is often a construct handed to us by diet culture trying to tell us how much we are allowed to eat. I’m referring to the type of “too much” being communicated to you from your body.)   This feeling is miserable both physically AND emotionally.    And it’s often when the negative self-talk kicks in really loud:   THIS is why I can’t trust myself with that food. I knew I should have just gotten a salad. I need to have more willpower and be more disciplined.  I’m going to gain SO much weight, and then I’m going to be miserable for the rest of my life.  If I don’t get a handle on my eating I’m going to have a bunch of health issues.  I’m such an idiot for letting myself eat that.     Any of this sound familiar to you?   I get it. And I also get that the knee-jerk response to binge eating is often to try and regain control over eating by eating really “healthy” or by avoiding those binge foods.    But the problem is this makes things worse. Because it increases the biological drive to binge in the long run. (Kind of confusing and counter-intuitive, I know.)   So what can you do instead? Hit play and listen to this episode!   Key Quotes “Emotions are like warning lights in your car.. We want to understand what the warning light is telling us so we can respond appropriately.” - Katy Harvey “You need to just show yourself that you can have it(food) and that nothing catastrophic happens.”  - Katy Harvey   JOIN the waitlist for Non-Diet Academy, opening soon! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com    Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/clickhere   Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net    LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

You see, the diet industry might be toxic in some ways, but to their credit these companies are VERY good at marketing and giving people what they want (even if it’s not actually what they need). I was recently lucky enough to get the inside scoop about what diet companies aren’t telling consumers, and it’s juicy.   This is why I was so excited to chat on my podcast with “Nicole” (not her real name, we are protecting her job) and she spilled the tea about what it’s like to work for a large diet company.    I asked her things like: What’s one thing most people don’t realize about diet companies? What would you do differently if you were CEO? How has dieting impacted your relationship with food?   One of the things she shared was a big “ah-ha” moment for me personally. And I can’t wait to share it with you.   Key Quotes “I was very unaware of anything that was going on in my body. I had no idea and the process of treatment, the different things that we did, the different tools that we used, helped me come into my body and notice what's going on and honor that. That gave me a level of self-awareness that is priceless.” - Nicole “If we can start looking at food the way our body looks at food, I think that would be a lot more helpful.”  - Nicole   JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com  Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net   LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.

What exactly is “intuitive eating?” Most people hear the term and they assume they know what it means just based on how the words make it sound. They think “Oh, intuitive eating must mean eat whatever you want, whenever you want.” And that actually couldn’t be further from the truth.    Let me explain…So if someone turns this into “eat whatever you want, whenever you want,” it essentially becomes a free-for-all with food. And that’s not really listening to your BODY, right?    And this is where the intuitive eating nay-sayers are so far off base. They will say, “People can’t be healthy by just eating whatever they want.” And again, that’s NOT what intuitive eating is suggesting. Give this episode a listen to learn the 10 Principles of Intuitive Eating so you can apply them in your own life.   Intuitive Eating Website   Key Quotes “Intuitive eating is a self-care eating framework that integrates instinct, emotion, and rational thought.” - Katy Harvey “I would highly encourage you to journal about what came up for you, and to consider what movement could look like in your life. And to think of it as an experiment to see what feels good to you and to your body when we remove the pressure and expectation of doing a certain amount of movement for a certain number of days a week, or to burn a certain number of calories.”  - Katy Harvey JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com  Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net   LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

What does it mean to truly have self-love, body acceptance, and confidence? And does all that ever really have a place in the life of a busy, energetic, high-achieving entrepreneur, neurodivergent mom of two? My guest today, Jenna Kutcher, believes it’s possible because she found it and she lives it.   Jenna Kutcher is the ultimate entrepreneur and mom (and also one of my idols and mentors). She’s the host of the wildly successful The Goal Digger Podcast, has several incredible online courses, and is the author of the book, How Are You, Really?    I have so much love and respect for Jenna because she’s living life authentically according to her values, and she’s showing us what it’s like to be a confident woman in her body (without all the diet culture ridiculousness).   “Real rebellion these days is showing up and believing in yourself in a world that wants you to doubt yourself.” — Jenna Kutcher   What I adore the most is that Jenna talks about making the choice to love her body each day. And not the kind of superficial “love” because she thinks she conforms to the body image ideals of our society. Rather, the kind of self-love that is about  feeling at home in our own skin.   If we’re being honest, this is what most of us actually want when we wish we could change our bodies – we simply want to feel comfortable and acceptable in them.   “The way we feel in our own skin influences how we show up in every area of our lives. There are so many times that as women we’ve missed out on opportunities or disqualified ourselves because of how we feel about our bodies.” — Jenna Kutcher Click here for episode show notes!   JOIN my Intuitive Eating & Body Kindness UnChallenge: nondietacademy.com/unchallenge Get my FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/clickhere    Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net   LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

My podcast guest on this episode is a woman I met inside my Intuitive Eating Made Easy FB group named Anita, and she’s an inspiration to all women, especially moms.    Anita shared with me that she was a relatively normal eater up until she got pregnant. She also talked about how the societal pressure to “get her body back” after pregnancy led to dieting and obsessing about food. She realized how miserable this was making her, and she decided to opt out of dieting and to reclaim her right to listen to (and trust) her body, which is what led her to discover intuitive eating.    Click here for show notes!   Key Quotes “Everybody's body is different in terms of how it kind of responds after pregnancy and after giving birth… That's not how biology works. We don't get anything back it's we just have our body the way it is and we have to be able to move forward with that.” - Katy Harvey  Resource Mentioned: Set Point Weight Theory   JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com   Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net  LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.

This week, on the podcast, we're talking about the idea that weight loss improves health, and why doctors tend to focus on weight loss with their patients. We also look at what the science *actually* says about weight and health (it might surprise you), and how to advocate for yourself with your doctors.   Another factor we are talking about is weight stigma and how it can have negative effects on people's health. Weight stigma is shown to be pervasive among doctors (and dietitians), and it correlates with worse patient care and worse medical outcomes (which then often get blamed on the patient and their weight). Go ahead and hit play and listen to Katy break down this complex topic so that you can take care of your body and your health in meaningful ways.  “I would argue that weight is a false metric. It's easy to measure, easy to compare and thus it appears useful, yet it isn't, because weight actually doesn't tell us that much about a person. “- Katy Harvey [00:01 - 10:27] Intentional Weight Loss Will Result In Weight Gain Discussing the topic of health and weight pressure from doctors It’s important to remember that everyone is different and what works for one person may not work for another It’s important to be honest with your doctor and let them know your concerns about weight loss being part of your health regimen How BMI is a flawed metric  It does not take into account a person’s health Weight doesn’t determine our health The correlation between being overweight and certain health conditions The bias and has been shown to shown to produce poor health outcomes Being overweight does not mean it’s bad for your health Intentional weight loss is likely to result in weight gain in the long run   [10:28 - 19:23] Understanding The Science of Weight Loss Dieting is not effective and can lead to worse health outcomes Physical activity is a better predictor of longevity than weight Health promoting behaviors Getting enough sleep Taking medications Having access to routine health care Understanding the science before recommending weight loss Weight cycling Telling someone to lose weight will result to losing and regaining it   [19:24 - 29:10] Having a Relationship with Food Being a fat is seen as the worst thing ever Why people avoid medical care The stigma on weight leads to poorer outcomes for fat patients Doctors spend less time with their fat patients Results in poorer outcomes Ask you doctor to talk about your health without talking about weight Asking your doctor to not be weighed The societal obsession with weight It can be harmful to your health The doctor is using a weight-centric approach Katy discusses the benefits and drawbacks of weight discussions with doctors The discussion can be harmful if the doctor has concerns and recommendations about weight Katy recommends that clients advocate for themselves when it comes to their health and weight Don’t just blindly listen to your doctors about weight Doctors should ask their overall relationship with food and health   [29:11 - 32:24] The Benefits of Intuitive Eating Over Dieting Weight cycling is more unhealth than being chronically overweight Weight cycling can be heard on the body and can lead to other health problems Intuitive eating is correlated with improved health parameters Dieting correlates with worsening health parameters Lifestyle changes to improve your diet Adding more potassium-rich foods Physical activity that help manage conditions like blood pressure and diabetes Getting physical activity regardless of weight is a better predictor of the longevity than your weight Health promoting behaviors These are proven to be more effective and enjoyable and sustainable that doing a temporary diet   [32:25 - 39:05] Wrapping up!  Doctors are generally very kind and caring people It is important to practice using your voice and being upfront and direct with your doctor People can overcome fears and anxieties about their health through therapy and competent medical care Save tons of time and money by planning meals ahead! Grab Katy’s FREE Six Simple Steps to Menu Planning guide at nondietacademy.com/menuplan!   Key Quotes “Sometimes people interpret intuitive eating or Health At Every Size to mean that we're disregarding health and that seriously could not be farther from the truth. We are very much in favor of health when we're practicing intuitive eating and a more meaningful and effective way rather than getting tunnel vision around weight and dieting because that fixation is actually causing more harm to help.” - Katy Harvey “We need to be supporting people with interventions that are actually health promoting, things like getting enough sleep, taking your medications, having access to routine health care, being physically active, physical activity is shown to benefit health, regardless of where a person's at on their weight spectrum.”  - Katy Harvey “There is a correlation between weight and health and some health conditions. I am not denying that correlation, but correlation is not the same thing as causation. And even if weight is the culprit, the recommendation to lose weight is a problem in and of itself.” - Katy Harvey  Resource Mentioned: Seth Godin Dr. Kayla's interview on this podcast   JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com    Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net   LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“There's a good chance that you've struggled with your own eating and body image. And maybe you've done a lot of dieting or you've experienced disordered eating, and wouldn't it be great if we could ultimately prevent those things in our kids?” - Katy Harvey   In today’s episode, we’re going to talk about body image and how this is one of the most important aspects of building trust with our bodies. This episode is about body image and hot it can be an obstacle to trusting our bodies. Katy offers practical tips on how to improve our body image that don’t involve obsessing about weight or dieting. These tips focus on accepting our bodies as they are, wearing clothes that fit well and avoiding clothing that causes discomfort. She encourages us to be mindful of how our clothing affects our body temperature, weather conditions, and how we feel overall. She advises listeners to change up their social media feed to focus on positive images, practice self-compassion, and curate content that makes them feel good about their bodies. [00:01 - 09:05] Work Towards Body Acceptance Listening to your body and not the way you look Practical and doable tips to improve your body image Make peace with food and not worry about gaining weight Working towards body acceptance Stop struggling with this for the rest of your life Wear things that fit Weed out the clothes that don’t fit and donate them Separate your wardrobe and put them in a different location in your house Think about getting clothes that will tolerate the changes in your body Exploring food and relationship with our body Allow weight fluctuations Making peace with food [09:06 - 16:12] The Yin and Yang of Self-Compassion Get clothes that fits as an act of self-care and self-love Improve your body image is to practice body gratitude Practice “Fake it till you make it” with feeling grateful for what your body does for you Exercise self-compassion We need to have compassion for the pain and suffering that causes to our body images and our self-esteem The Yin and Yang of Self-compassion Use your voice and providing yourself with what you need Asking for what you need Improve your body image without focusing on weight loss [16:12 - 20:24] The Healing and Acceptance Towards Your Body Think your body as a home Work on what is pleasing to us rather than dressing to impress the outside world Wear what you want with your body Be comfortable in your own skin and treat yourself with love and respect Stop body checking Get rid of the scale because it is not a measure of success Katy encourages you to do some journaling and reflect on that Get the journal prompts at: nondietacademy.com/bodyimage [20:25 - 27:10] Wrapping up! Save tons of time and money by planning meals ahead! Grab Katy’s FREE Six Simple Steps to Menu Planning guide at nondietacademy.com/menuplan!   Key Quotes “Think about getting clothes that are flexible that will tolerate changes in your body.” - Katy Harvey “Connecting with the gratitude towards what your body does because your body does amazing things just to keep you going each and every day.”  - Katy Harvey “Improve your body image without focusing on weight loss.” - Katy Harvey  Resource Mentioned: Kristin Neff   JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.co   Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net  LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.

“There's a good chance that if you're listening to this podcast you've struggled with your own eating and body image. And maybe you've done a lot of dieting or you've experienced disordered eating, and wouldn't it be great if we could ultimately prevent those things in our kids?” - Katy Harvey As parents, how can you help your kids develop a healthy relationship with food? This episode is all about how we can teach children to make peace with food and their bodies, while still existing in diet culture. Katy explains the “Division of Responsibility” strategy which focuses on getting children to eat a variety of nutritious foods in a no-pressure environment. She also encourages us to think about our own relationship with food as kids and how we might be perpetuating the same issues in our children.  [00:01 - 12:39] Doing More Harm Than Good As adults, let’s reflect on our own relationship with food while growing up Body issues can be passed down to generations The fear-mongering around childhood obesity Our attempts at preventing or solving these problems in our kids create worse problems Dieting in kids is the number one predictor of them gaining weight above and beyond their growth curve Classifying and pathologizing bodies with stigmatizing terms Dieting can also cause eating disorders This can start with “healthy eating” conversations and initiatives at home and in schools Diet culture is pervasive and misguided [12:40 - 20:00] Division of Responsibility How to encourage and preserve a kid's ability to listen to and trust their bodies Provide a structure depending on age Katy discusses Ellyn Satter’s “Division of Responsibility” strategy  Family meals are encouraged, eating with children rather than feeding them Parents provide the food and are responsible for when and where it is consumed Children are responsible for how much and whether or not they eat The problem arises when parents and children cross each other’s territories Toddlers need more structure and take this learning when they grow up   [20:01 - 34:04] Creating Structure for Younger Children Want to make meal and snack planning easier? Download Katy’s FREE guide: Six Simple Steps to Menu Planning at nondietacademy.com/menuplan! Present the food in a way that your kid can handle Playing with food is okay for younger kids Don’t bribe or force kids to eat Serve everybody at the table the same food but offer variety New and familiar food Keep a schedule for snack time and help them how to handle sweets Avoid snacking with distractions Don’t label foods as good or bad Provide filling but not thrilling snacks for bedtime Repetition is key [34:05 - 40:17] Allowing Tweens and Teens to Have Autonomy and Responsibility  The overall goal is that they should feel good with food Help them accept that body changes are normal Let them make their own food and observe [40:18 - 43:54] Wrapping up!  Save tons of time and money by planning meals ahead! Grab Katy’s FREE Six Simple Steps to Menu Planning guide at nondietacademy.com/menuplan!   Key Quotes “Classifying and pathologizing of bodies that we do in our culture… It's actually jacking up our relationship with food and it's disrupting our ability to listen to our bodies and to eat intuitively.” - Katy Harvey “Meals should be a pleasant experience for everyone involved. We want our bodies to be in a relaxed or a rest and digest mode rather than fight or flight.”  - Katy Harvey “We don't need to harp on our kids about nutrition or healthy eating. That often makes things worse. We need to provide them with the structure that helps them listen to and trust their bodies.” - Katy Harvey  Resource Mentioned: Child of Mine: Feeding with Love and Good Sense by Ellyn Satter Secrets of Feeding a Healthy Family: How to Eat, How to Raise Good Eaters, How to Cook by Ellyn Satter   JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com   Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net   LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“All bodies are bikini bodies. Put on a bikini and bam! You now have a bikini body. There is no need to alter yourself in order to wear a swimsuit.” - Katy Harvey Is the idea of summer stressing you out? Does the thought of wearing a bikini and not having the perfect beach body give you anxiety?   In this episode, Katy tackles the truth about how companies are capitalizing on our body insecurities and glorifying unattainable body standards, especially during summertime. It’s time to bust the “beach body” myth and start showing up as our natural selves, imperfections and all. Find out Katy’s four tips to take back our confidence in our bodies this summer.   [00:01 - 09:04] Diet Culture During the Summer Season Katy on embracing summer The surge of weight loss advertising in the month of March Showing our skin makes us feel more exposed Examining the origin of “bikini body” and “hot girl summer” [09:05 - 18:42] Four Tips for Feeling Better About Yourself This Summer   Wear the summer clothes Ditch all those uncomfortable layers of clothes Put the swimsuit and go Don’t think about what other people will say Just wear what you want to wear Channel the confidence that you imagine you'd have if you had the body of your dreams Live life unapologetically You’ll miss out on life if you’re just waiting to lose weight Give yourself permission to be in photos! [18:43 - 20:12] Wrapping up!  Want a little more support, guidance, and specific action steps to kickstart and boost your process towards food freedom and body acceptance? Check out Katy’s Intuitive Eating and Body Kindness UN-CHALLENGE at nondietacademy.com/unchallenge!   Key Quotes “Having fat on your body is normal. Being fat is not a moral failing. Bodies come in all shapes and sizes and all bodies are good bodies." - Katy Harvey “I'm asking you to try being yourself without hiding parts of yourself both literally with your body and figuratively with your personality. Stop being afraid of being too much or taking up too much space. You are allowed to take up space. You deserve to take up space.” - Katy Harvey “When you choose to live life more fully and let go of hating your body, you will likely find that the idea of shrinking your body starts to feel less important.” - Katy Harvey  Resources Mentioned: “Why Can’t We Stop Talking About Bikini Bodies?”: https://slate.com/human-interest/2014/07/the-history-of-the-term-bikini-body-explained.html   Intuitive Eating Made Easy FB group: https://www.facebook.com/groups/306396290454800 JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com     Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net   LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“Let's cut ourselves some slack for how stressful life can be, especially considering the fact that we've been living through a pandemic these past couple of years. And I guarantee that we will look back on this time 10 or 20 years from now, and then we'll have the wisdom to see that we didn't need to hustle so hard or stress so much about the little things. ” - Katy Harvey    It’s so easy to get lost in the chaos of everyday life. When we’re being pulled in multiple directions by work, family, and other responsibilities, how do we find time to listen to our bodies?   In this episode, Katy talks about the challenges of intuitive eating in the face of overwhelming stress. There are a lot of reasons that we can get disconnected from our appetite, and in those instances, we need a framework or a strategy to help us nourish our bodies. She also emphasizes the importance of slowing down and taking time to enjoy food while still maintaining an active lifestyle. Listen in as Katy gives four practical tips to care for our bodies when we’re stressed.   [00:01 - 09:11] Your Body’s Physiological Response to Stress Katy’s own experience in dealing with a stressful day The dangers of undereating, overeating, or emotionally eating When we're stressed, our biological cues for hunger are blunted The world today and the daily demands of life [09:12 - 12:25] Stick With a Consistent Eating Schedule Have consistent, reliable, and predictable opportunities to eat Don’t go too long without food A diet program vs an intuitive  eating plan to keep your body nourished   [12:26 - 14:22] Check In With Your Body Take time to do a mental body scan Do belly breathing exercises What are other ways hunger presents itself?   [14:23 - 17:25] Practice Practical Eating Eating even though we’re not particularly hungry Be aware of your eating habits in response to stress  Practical eating doesn't go against intuitive eating   [17:26 - 19:59] Keep It Simple Don’t make food harder than it needs to be Frozen foods and takeouts are totally okay Reduce the mental load by trying meal delivery kits   [20:30 - 22:40] Wrapping up!  Go to katyharvey.net/hellofresh to get a discount on Katy’s favorite meal delivery service! Always be gentle and patient with yourself   Key Quotes “Stress and anxiety are two that in particular, really manifest in our stomachs." - Katy Harvey“This hustle culture that we're living in is really out of control. No wonder we're too stressed to listen to our bodies. And no wonder we're sometimes using food to cope. And no wonder we feel like we need a diet or a program to fix us. So let's just take a moment and have some compassion for how hard this is.” - Katy Harvey “I think sometimes people assume that they shouldn't eat if they don't feel a hunger signal because that means they're not eating intuitively, but that couldn't be farther from the truth. Part of intuitive eating is the knowledge and the wisdom of when we need to fuel our bodies.” - Katy Harvey   JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com    Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net  LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“If you're searching for these aesthetic goals, yes, you may achieve them in the short term, or you may not, genetics are strong. But with that, it's like a fight that you're just going to keep fighting and keep fighting and eventually lose. It can turn into this really big obsession with this outward goal that you can easily shift into an inward goal and feel so much more fulfilled.” - Allison Crawford In this episode, Katy welcomes Allison Crawford, also known as @not.your.mamas.body.image on Instagram. She’s also a certified personal trainer, a certified group fitness instructor, and a yoga teacher. Through her content and work, Allison wants to help others shift their mindset when it comes to body acceptance. This includes doing away with “aesthetic” goals, changing the language we use when talking about our bodies and other people’s bodies, and inviting healthier and more meaningful conversations about body image.   [00:01 - 10:15] Shifting the Focus from Fitness to Body Image Moving away from a restrictive diet, bad eating habits, and hardcore exercise Having more body awareness instead of defining health by the numbers   [10:16 - 16:28] The Non-Diet Space in Social Media Allison talks about the story behind her Instagram account Breaking the diet mentality that’s been passed down in families Body image feels more personal   [16:29 - 31:22] Aesthetic Goals Can Lead You Down the Wrong Path Being a non-diet trainer and unpacking the real reasons why people want to lose weight  Examining the obsession with aesthetic goals for weight loss and aging The important things we miss out on because we’re so worried about how we look Allison on slowing down and bringing balance and peace in life with yoga   [31:23 - 38:15] Navigating Diet Culture as a Mom Working on the language we use when talking about bodies, especially in front of children Finding teachable moments Cultivating a home filled with awareness and acceptance  [38:16 - 49:09] Wrapping up!  Rapid-fire questions with Allison Allison’s words of advice for those who are just stepping into the non-diet space Reach out to Allison! Links below    Resource Mentioned The Book of Gutsy Women by Hillary Clinton and Chelsea Clinton   Connect with Allison Crawford Instagram: @not.your.mamas.body.image Jewish Community Center, Birmingham, Alabama: https://bhamjcc.org/wellness/group-fitness/   Key Quotes “I feel like when you become more intuitive with the way that you eat, and with the way that you move your body and with the way that you live, you're able to have a little bit more body awareness. So you're able to just notice when something's off in your body, so because of that, I feel like I just have more flexibility on what I feel like health is.” - Allison Crawford “Fighting our own biology is such a waste of energy because, in the end, your body's going to win.” - Katy Harvey   Wondering how can you continue to move towards becoming a non-dieter? Download Five Steps to Becoming a Non-Dieter for free at https://www.nondietacademy.com/phases   JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com   Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net   LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“We're made to feel like we failed when we can't keep off the weight with dieting when the real issue is that dieting doesn't work in the first place, it just makes us think that it's working because it creates the illusion of effectiveness by producing initial weight loss followed by weight regain.” - Katy Harvey  Let’s face it, you can’t scroll through a magazine aisle or browse social media and not see articles titled “The Secret Diet to Losing Weight,” or “Best Weight Loss Diets.” In this episode we get real and we talk about why there is no best diet for weight loss. We also discuss meaningful and actionable suggestions for what to do instead – Intuitive Eating.   Intuitive eating is a way of eating that focuses on your body's natural hunger and fullness cues. The best part is, that our bodies are naturally designed to do this. It means that we don't have to overthink or second guess what we're eating.  [00:01 - 08:01] There is No Best Diet for Weight Loss and Here’s Why Katy talks about a meta-analysis that had been done on a bunch of different diets to see which one was best for weight loss  Compared, all diets will produce the same weight loss results at the 12-month mark 95% of people who lose weight via dieting will have regained it within 2-5 years Two-thirds of those people will regain more weight than they lost initially How dieting can be discouraging and physically and mentally unhealthy The ultimate outcome of most diets is weight gain Dieting is also the number one predictor of developing an eating disorder [08:02 - 14:24] What a Person Should Do If They're Wanting to Lose Weight We first need to redefine success and help you connect with a goal that you can actually achieve What are you hoping weight loss will do for you?  Why do you want to lose weight?  Intuitive Eating  Considered a weight-neutral approach, the purpose of intuitive eating is focused on making peace with food Your body is naturally going to find its setpoint weight range Helps you accept your body by having you stop fighting against it Research shows that intuitive eating helps with cholesterol, blood pressure, inflammatory markers, blood sugar, depression, self-esteem, and body image issues   [14:25 - 16:17] How Intuitive Eating is Different from Dieting  Intentionally nourishing your body with what it wants and needs While Intuitive Eating gives you principles and guidelines to follow, it’s about turning inward and coming back to the wisdom of your body You focus on listening to your body and making peace with food Health is more than a number on a scale and is considered in a much broader sense     [16:18 - 17:41] Wrapping up!  Where do you start with Intuitive Eating?  Pick up the book Intuitive Eating by RDN Evelyn Tribole, RDN Elyse Resch Start listening to your body Pick up Katy’s free resource on Intuitive Eating https://www.nondietacademy.com/dailyhabits      Resources Mentioned Episode 04 - How to Handle Weight Gain (or the Fear of It) With Intuitive Eating Book: Intuitive Eating by RDN Evelyn Tribole, RDN Elyse Resch Pick up Katy’s free resource on Surprisingly Simple Ways to Ease Into Intuitive Eating  https://www.nondietacademy.com/dailyhabits     Key Quotes “With intuitive eating, I always encourage people to set their goal of weight loss off to the side. And instead, to practice curiosity around what happens with their body once they make peace with food.” - Katy Harvey     “When people aren't battling food, and when their weight settles into a natural place, they usually feel less hatred towards their body. It's kind of this paradox. Once you stop hating and fighting against yourself, you actually start accepting yourself.” - Katy Harvey     JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com    Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies    Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net     LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“Just find something you like. ‘Do you like doing what you're doing?’ 'No, not really.' Well, find something you like doing, something that's fun. So just changing that up because again, depending on the person, they may take that whole joyful thing, like snowflakey and that kind of thing.” Body image is something that a lot of people struggle with. But in a society that tells them to "man up" and not worry about their bodies, men are reluctant to talk about it.  Intuitive eating coach Jeff Ash joins Katy to open the conversation about the pressures men are facing within the diet culture and the challenges they have in trying to connect with intuitive eating. He goes in-depth about these issues and gives valuable insights for men (and women, too) on how to transform their relationships with food and fitness.    [00:01 - 10:12] From Intentional Fat Loss to Intuitive Eating Jeff talks about being into the active lifestyle, fitness, and nutrition Stepping away from the typical weight loss-type of coaching Advocating for intuitive eating in the community [10:13 - 28:07] Diet Culture and the Societal Ideals of What Makes a Man The  female-driven intuitive eating space The difference in body image messaging and expectations between men and women His insights on the toxic mentality about dieting Oversimplification and Spiritualization  [28:08 - 33:38] His Own Relationship with Food and Fitness Jeff shares his recent medical procedure experience Developing a passion for ninja training  How intuitive eating guided him to joyful movement [33:39 - 38:55] Jeff’s Approach to Coaching Finding ways to communicate with different clients How Jeff coaches  vs a typical weight loss coach Intuitive eating goes beyond food and physical activity The importance of having a goal and finding things that you enjoy Being curious more than prescribing [33:39 - 51:48] Addressing Pain Is weight a contributing factor to experiencing physical pain? Listening to what your body tells you [51:49 - 1:02:37] Wrapping up!  What Jeff’s least favorite trend in the diet and industry right now is Rapid-fire questions with Jeff Jeff’s advice to those who want to start their journey with intuitive eating Reach out to Jeff! Links below    Resources Mentioned Ellyn Satter Intuitive Eating: A Revolutionary Anti-Diet Approach by Evelyn Tribole, MS, RDN, CEDRD-S and Elyse Resch, MS, RDN, CEDRD, FAND   Key Quotes “...with guys, I think that's where the difference is. Mainly that I see is that there's the emphasis on being thin, but also on having a significant amount of muscle. And I think that comes from, again, those societal ideals and pressures on what makes a man. You should be strong and you should be muscular.” - Jeff Ash “I think that's the same with intuitive eating. It's not that it's just for women, but the tone tends to be there. So I think that's why it can be important to kind of find different ways of communicating the same thing.” - Jeff Ash "We have enough things to deal with and struggle within our lives that we don't need to have food. Another thing to guilt us into something.” - Jeff Ash   Connect with Jeff AshIG: @intuitive.eating.menWebsite: Hope Drives Me - Equipped to ThrivePodcast: Men's Intuition   JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com    Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies    Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net   LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“It takes a lot to unlearn all the stuff that we've been taught in the past. It takes some research, but also, you just got to continually work on your head. And I know if you've got a fixed mindset, it's not going to change.”    Do you ever think about how words have a big impact on little children? Karen Rich remembers being a 6-year-old girl and how being labeled “overweight” by her doctor led to a lifetime of struggle with weight. Through therapy and learning about intuitive eating, she’s able to enjoy a happy relationship with food and an even happier relationship with her husband and her community. Listen in as she talks to Katy about her story.   [00:01 - 14:55] Growing up with Body Image Issues Karen talks about how she was defined by her weight since childhood “Helpful” comments are sometimes actually harmful Her struggle with vision loss How eating gives you bad days The turning point for Karen [18:16 - 30:22] The Journey to Body Respect “All foods are the same” and having this paradigm shift  Finding the good things about your body The challenge of changing other people’s perspective on body image Karen’s advice for people who are just starting to think about intuitive eating How Karen’s husband supports her process [30:22 - 38:55] Wrapping up!  What Karen is grateful for about her body Rapid-fire questions with Karen Karen’s insight on the importance of a compassionate community around you   Resources Mentioned The Body Is Not an Apology: The Power of Radical Self-Love by Sonya Renee Taylor Your Body Is Not an Apology Workbook: Tools for Living Radical Self-Love by Sonya Renee Taylor The Heroin Diaries: A Year in the Life of a Shattered Rock Star by Nikki Sixx   Key Quotes “It's okay. It is. And it is totally okay. And it's normal. And it's interesting that our body image does tend to kind of go back and forth and up and down like that. And oftentimes it correlates with how we're feeling about other things in our life." - Katy Harvey   “It's really not that much about the food, that it's more about the feelings… I've read over and over food doesn't fix feelings. That's true. But what if the feelings can fix the food? “ - Karen Rich   JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com    Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies    Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net   LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

In this episode, I will share with you what I would do differently if I were starting over, knowing what I know now. Having worked with hundreds of clients and doing this for over a decade, I’ve seen what works and what doesn’t for people. If I know then what I know now, my journey would’ve been easier and less intimidating. So listen in to get these episodes nuggets!   [00:58 - 32:13 ]   8 Things I Would Do Differently If I Started Over With My Own Intuitive Eating Journey Check out my new favorite free resources: A free quiz unique path to food freedom #1 - I would journal more This allows us to slow down and reflect on our thoughts and feelings #2 - Worked with a professional or taken a course My process of intuitive eating would’ve been faster without the unnecessary fear or shame  Consult a certified intuitive eating counselor, dietician, or therapist  Utilize online resources but be mindful as there are other misleading information online as well #3 -  Joined an online community Learn with other people who are also going through what you’re going through #4 -  Stopped weighing myself sooner Stepping away from the weighing scale, event temporarily could be a part of your healing process #5 -  Seek out learning about weight stigma and anti-fat bias I discuss the 10 Adverse Childhood Events (ACE) #6 -  Turn off the Food Network and get a new hobby When you deprive yourself of food, food is all you could ever think of #7 -  Set the idea of health off to the side I'm infinitely healthier mentally and physically now than I was before I embraced intuitive eating.  #8 - Approach your journey of Intuitive Eating with self-compassion Extend yourself the same kindness you would to a friend   [32:17 - 36:58] Wrapping up!   How to acknowledge your feeling when you are having a bad body image day Key Quotes “Sometimes people need to hear things from others who are at like that peer level and not the leader or the professional, they need to hear things from each other, for it to feel a little bit more relatable or real.” - Katy Harvey, non-diet dietitian  JOIN Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com    Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies    Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net   LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“What I learned about my relationship with food was how disordered it was. And I learned about how I had treated my body so badly because I didn't love it. I didn't appreciate it. And when I say I learned, I treated my body badly. It wasn't like somebody shamed me into that it was a realization, it was an awakening, it was me waking up and going, oh my god, I have this amazing biological, you know, a system so to speak, that is me. Like I finally learned not to see myself separate from my body.”Having a healthy relationship with food does not happen overnight. Especially if you see food as the culprit of your depression, eating disorder, and failures in other aspects. Katy sits down with Maria to deep-dive into her experience after bariatric surgery, the reasons why she chose to have it, and how she’s able to heal her relationship with food and recovering from an eating disorder. Let’s get started. [00:01 - 05:26] Opening Segment Welcoming Maria to the show Rewiring her mindset with food [05:27 - 31:58 ] Rebuilding Your Relationship with Food Maria shares her relationship with food growing up in a Sicilian family How dieting changed Maria’s relationship with food Maria shares her bariatric surgery experience The impact of the surgery on her mental and physical health After surgery challenges How Maria deals with recurring bad body image [31:59 - 37:42] Wrapping up!  What Maria is grateful for about her body Rapid fire questions with Maria Maria’s advice to people who want to make peace with food Key Quotes “When you're dieting, all you're focused on is diet, diet, diet, right, dude, food. It's like you're trying to get away from the food, but all you really do is run straight to the food. Because it's never out of your mind.” - Maria “We avoid all of the uncomfortable emotions, we end up avoiding the wonderful ones as well.” - Katy Resources Mentioned Untamed by Glennon Doyle Brene Brown Check out: https://bariatrictimes.com/intuitive-eating-healthier-relationship/ JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com    Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies    Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net   LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“So work on reminding yourself that no food is inherently good or bad. All foods can be part of a nourishing eating pattern. And also try to trust that in the long run, your body is going to desire enough food variety to get the nutrients you need. But also know that in the beginning, it's very normal to perpetually want to eat your formerly forbidden foods over and over again, those things that you were labeled as bad or unhealthy, they're probably going to be most of the things that you want at first. And you just have to let this run its course your body needs to know and trust that those things aren't going away. Once it believes that  they're not going to go away, it won't have that like compulsive nature to it, where you want to keep eating those foods over and over again.” - Katy Harvey There are a lot of misconceptions about intuitive eating especially now that it’s gotten a lot of social media attention. In this episode, I will deep dive into what intuitive eating really is and what it can do for you. One thing is for sure, it is not a weight loss plan. Let’s get right into it. [00:01 - 25:22 ] Exactly What Is Intuitive Eating   What Intuitive Eating Is and Isn’t The 10 principles of Intuitive Eating The 3 steps to get you started A key mindset shift you need to make intuitive eating work   [25:23 - 27:34] Wrapping up!  Episode recap Listen to this episode again to fully absorb these concepts Grab a free copy of the hunger and fullness guide on my website: https://www.nondietacademy.com/hunger   Key Quotes “Treat yourself like you would a friend. Because I can pretty much guarantee that you would be nicer to a friend, then you are yourself because we are our own worst critics.” - Katy Resources Mentioned Intuitive Eating Kristin Neff JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com    Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies    Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net    LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“Rewiring your brain to not be stuck in the diet mentality anymore is going to take time and patience and a whole lot of practice. You're trying to undo decades of living in a diet culture. So this isn't just going to magically change overnight. Shifting to non-diet thinking will take some intentional work on your part. You're going to have to keep practicing and noticing and shifting those thoughts. But you know what's awesome, we have brain research that shows us that these types of changes in our thinking are totally possible. No matter how long you've been stuck in the diet mentality or how long you've been struggling with an eating disorder, recovery and healing are possible.” - Katy Harvey Are you obsessing over the number in your scale dreading every pound added to your weight? You are not alone! Being restrictive makes you think more of what you really want to avoid – food. But it should not be the case. Food is something that makes us happy and nourishes our bodies. In this episode, Katy Harvey talks about how we can be freed from the toxic diet and culture and how we could rebuild our relationship with food positively through intuitive eating. [00:01 - 25:22 ] Shift The Diet Mentality The stigma on Dietitian and Nutritionists A food therapist, not a  food police A lifestyle without obsessing over our weight Diet mentality explained and how you can ditch it!  The impact of healthy eating  Correcting our attitude towards food The diet paradox I’ve ditched dieting. Now what? Four steps to shifting to the non-diet mentality  Accept that dieting doesn’t work Identify where the diet mentality is showing up in your thinking and behaviors Stop weighing yourself Be Patient and gentle with yourself [25:23 - 27:34] Wrapping up!  Episode recap Grab the free resource on my website. (See link below)   Key Quotes “Your relationship with food matters more than the food itself.” - Katy Harvey “Be gentle with yourself and remember that there's no such thing as perfection with this stuff. It's about taking consistent steps towards connecting with your body and trusting yourself with food.” - Katy Harvey   JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com    Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies    Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net  LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“People are struggling, the need for mental health services is very high right now. assessing our health needs to be done with the bigger picture in mind, not just your height and weight and BMI.”- Katy Harvey The stigma that people who are on the fat side are unhealthy while those who are slim are typically healthy is extremely pervasive today. This does not only affect one’s mental well-being but also often leads to misdiagnosis. Now is the best time to set things straight and correct this perception. Katy Harvey unpacks everything you need to know about BMI, its effect, and whether or not it is still an accurate predictor of health. Let’s get right to it! [00:01 - 25:24 ] What Your Body Mass Index (BMI) Does Not Tell you Top 5 Reasons Why BMI Is A Crap What is Body Mass Index (BMI), definition, calculation, and body ranges Medical weight bias causes misdiagnosis Topical Anorexia explained Symptoms and causes of obesity Signs you may have an eating disorder [25:35 - 28:29] Wrapping up!  Katy’s challenge: Disregard BMI as a measure of your own health and self-worth Share this with people you think will benefit from this episode   Key Quotes “As a dietitian who works with a lot of people who struggle with various types of eating disorders and disordered eating, I can tell you without a shadow of a doubt that sometimes the pursuit of getting healthier can make us very unhealthy physically, mentally, and socially, trying to lose weight can break your body down and destroy your physical health. ” - Katy Harvey JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com    Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies    Let’s get connected!  Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net    LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.