Episoder
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Rebels, todayâs episode is a personal one. Iâm sharing the five things that actually helped me heal my relationship with food. Not flashy Instagram tips or vague "just listen to your body" advice, but the real-deal shifts that made a lasting difference.
These were originally shared in an Instagram Q&A, and the response was so powerful that I knew I had to go deeper on the podcast. So if youâre feeling overwhelmed by food, stuck in the binge-restrict cycle, or wondering when this gets easierâthis episode is for you.
Inside the episode, I cover:
Why ditching timelines helped me make progress (and why rushing this work backfires)
The problem with ânever binge againâ goals (and what to focus on instead)
How I learned to tolerate fullnessâand stop spiraling when I overate
My go-to mindfulness tools for handling food impulsivity
& more!
And hey, if food feels confusing, chaotic, or like it takes up way too much headspace, check out my free training: Trust Your Body Again: An Intro to Intuitive Eating
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Ready to Heal Your Relationship with Food?
My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if youâre ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!
Connect with Bonnie on Instagram: @diet.culture.rebel
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In todayâs episode, weâre diving into a topic thatâs rarely discussed in the intuitive eating spaceâcannabis. Registered dietitian Leah Kern joins me to explore how cannabis and intuitive eating can coexist, and why blaming âthe munchiesâ for out-of-control eating misses the bigger picture.
Leah shares:
Why cannabis can heighten pleasure around food (and why thatâs not a bad thing)
What actually drives binge-like eating when high, and how diet culture plays a role
How to build interoceptive awareness and body trust outside of altered states
Real-world tips to stop binge eating when high (and why they matter when youâre sober too)
& more!
Youâre going to walk away with a more grounded understanding of how body attunement and intuitive eating apply in all kinds of situations.
Connect with Leah:
@leahkernrd
leahkernrd.com
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đ„ Free Training: Trust Your Body Again: An Intro to Intuitive Eating
Learn why food feels so hardâand how to take the first step toward peace without guilt, obsession, or dieting. https://dietculturerebel.com/free-training
My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if youâre ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!
Connect with Bonnie on Instagram: @diet.culture.rebel
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Manglende episoder?
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Hey Rebel. In todayâs solo Q&A episode, Iâm answering three listener questions that get to the heart of what really helps heal your relationship with food. Weâre covering some of the most common struggles I see come up, especially when youâre working to let go of diet culture but still feeling stuck.
Hereâs what we talk about:
What to do when youâre eating intuitively but feel like you need to lose weight for your health
Why overeating might still be happening, even when you donât want it to
How to make dinner work when youâre busy, exhausted, and totally burnt out
If youâve been feeling frustrated, like nothing is really âclicking,â I hope this conversation helps you see that youâre not aloneâand that there are real, sustainable ways forward.
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đ„ Free Training: Trust Your Body Again: An Intro to Intuitive Eating
Learn why food feels so hardâand how to take the first step toward peace without guilt, obsession, or dieting. https://dietculturerebel.com/free-training
Intuitive Eating Book
Honoring Fullness Checklist
Use code REBEL40 to get 40% off your first Hungryroot order
My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if youâre ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel. Today we are revisiting an old episode of the Diet Culture Rebel Podcast. Iâm joined by Erica Leon, a registered dietitian and certified eating disorder specialist with over 30 years of experience helping people heal their relationship with food. She is the founder of Erica Leon Nutrition & Associates, a virtual group practice supporting clients across the U.S. Erica and her team specialize in helping individuals heal their relationship with food and body, with a special focus on women in midlife breaking free from toxic diet culture.
Erica shares her personal and professional insights on aging, body image, and food freedom, including what itâs like to support women navigating postpartum, menopause, grief, and chronic stress. We also talk about how diet culture shows up at every life stage and why disordered eating isnât just a âteenage girlâ issue.
In this episode, we cover:
How body image issues evolve through different stages of life Why disordered eating is often overlookedâeven by health professionals The impact of lifelong dieting and the power of unlearning it Tips for navigating body changes with more self-compassion and careWhether you're 25, 45, or 65, this episode is a powerful reminder that body changes are a part of lifeâand they deserve compassion, not criticism.
https://www.facebook.com/erica.leon.nutrition/
https://www.linkedin.com/in/ericaleonnutrition
https://www.instagram.com/ericaleonnutrition/
https://twitter.com/ericaleonRDN
https://www.pinterest.com/nutrafit1
Additional resources:
Free resources: https://ericaleon.com/free-resources/
Online intuitive eating courses available: https://ericaleon.com/shop/
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đ„ Free Training: Trust Your Body Again: An Intro to Intuitive Eating
Learn why food feels so hardâand how to take the first step toward peace without guilt, obsession, or dieting. https://dietculturerebel.com/free-training
Ready to Heal Your Relationship with Food?
My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if youâre ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel.
If dieting has felt like a constant companion in your life, this episode is for you. Today Iâm joined by former Diet Culture Rebel client Kate, who started dieting at just 15 years old and spent years chasing numbers, calories, points, steps, and a certain weight.... all in pursuit of âhealth.â
In this honest and emotional conversation, Kate shares how healing her relationship with food wasnât about a quick fix, but a slow, intentional process of rebuilding trust with her body.
In today's episode, we explore:
The moment she realized food obsession was taking over her life
How her internal dialogue shifted from critical to compassionate
What healing looked like as a full-time working mom
The power of speaking her truthâeven when her family was still dieting
& so much more I know many of you will relate to deeply.
This is a powerful reminder that food freedom is possibleâeven if dieting has been part of your identity for years. Kateâs story is proof that you can rewrite your narrative, and that peace with food is worth the work.
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My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if youâre ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel!
If youâre tired of âgo hard or go homeâ fitness messaging and ready to redefine your relationship with movement and your bodyâthis oneâs for you. In today's episode Iâm joined by Michael Ulloa, a personal trainer whoâs breaking the mold of traditional fitness culture online. We talk about his personal experience with body dysmorphia, obsessive calorie counting, and how growing up around dieting shaped his body image. Michael shares how his own relationship with movement has evolved from rigid and all-or-nothing to something thatâs flexible, fulfilling, and rooted in self-compassion.
Michaelâs story is a powerful reminder that doing the inner work to heal your relationship with food and body isnât just about youâit creates a ripple effect in your life, relationships, and the way you show up in the world.
In this episode, we cover:
The often-ignored pressures men face in fitness culture
Michaelâs experience with body image struggles and disordered habits
How fitness can become more flexible, sustainable, and supportive
Why awareness of your words and behaviors around food really matters
Connect with Michael here https://www.instagram.com/michaelulloapt/?hl=en
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My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if youâre ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey rebel. In this deeply reflective episode of the Diet Culture Rebel Podcast, weâre talking about something that hits close to home for many: how to cope when someone you admireâwhether itâs an influencer, friend, or family memberâloses a significant amount of weight while you may be on a journey to body acceptance.
Inspired by the recent public conversation surrounding former plus-size model Remi Bader, this episode isnât about herâitâs about you. Because these moments can stir up a mix of emotions like jealousy, confusion, pressure, even shame. And itâs not a one-time thing. You will encounter this again.
In this episode, we're covering:
The emotional impact of weight loss announcements
How to protect your peace and stay grounded in your values
Why intentional weight loss isnât inherently wrongâbut deserves nuance
How anti-fat bias and cultural messaging shape our body image and beliefs
This episode is a space to reflect, get honest about how these moments affect you, and redirect the blame from yourself (or influencers) to the system that created these pressures in the first place.
Links referenced:
IG reel referenced: https://www.instagram.com/reel/DH82pSkx8fi/?igsh=dWR2bWl5bHRvbjlu
https://weightandhealthcare.substack.com/
Episode 143: What Weight Loss Research Is and ISNâT Telling You with Ragen Chastain
Harvard Implicit Bias Test
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My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if youâre ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel.
In this powerful and uplifting episode, Iâm joined by comedian Lauren Hope Krass, who uses humor to challenge anti-fat bias, diet culture, and the unrealistic expectations placed on all of usâespecially women in bigger bodies.
Lauren shares her journey from self-deprecating humor to empowering comedy, how she found her voice (and her people), and the impact of resilience and body acceptance in a world that constantly tries to shrink us.
In this episode, we discuss:
How Lauren uses comedy to challenge fatphobia and diet culture
The realities of anti-fat biasâincluding career discrimination
The shift from self-depricating humor to self-empowerment
Why finding your people matters more than changing for others
& Behind-the-scenes stories from her standup career
If youâve ever felt judged for simply existing or struggled to fully accept yourself, this conversation will remind you that you donât have to change to be worthyâand that laughter can be one of the most powerful forms of resistance.
https://www.patreon.com/laurenhopekrass https://www.instagram.com/laurenhopekrass/-----
Ready to Heal Your Relationship with Food?
My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if youâre ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel!
Thereâs so much pressure to eat more and more protein, but is it really necessary? In todayâs episode, Iâm unpacking how diet culture has hijacked protein messaging, what you actually need to know about protein as an intuitive eater, and why stressing over grams and macro tracking does more harm than good.
In this episode, we discuss:
How diet culture has turned protein into an unhealthy weight loss tool The truth about protein needs (and why carbs matter more than you think) How to approach protein without tracking or micromanaging your intake Practical ways to include protein while honoring satisfaction and body cuesIf youâve ever felt pressure to eat more protein, track grams, or justify your food choices based on protein content, this episode will help you let go of the stress and trust your body instead.
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My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if youâre ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel! Our relationship with food starts in childhood, shaped by the messages we absorb early on. In this episode, Iâm joined by Megan McNamee of Feeding Littles, a registered dietitian who helps parents raise intuitive eaters while also exploring how our own upbringing impacts our food choices today.
In this episode, we cover:
How childhood food messages shape adult eating habits The one thing Megan sees in childhood that negatively impacts food freedom How to stop putting sugar on a pedestalâfor kids and yourself Ways to support kidsâ natural ability to self-regulate hunger and fullness How to talk about body diversity and avoid passing down diet cultureWhether you're a parent or simply reflecting on your own food journey, this episode will help you reconnect with intuitive eating and break free from harmful food beliefs.
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Connect with Megan: http://feedinglittles.com/
My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if youâre ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel. Today, we're looking at the link between substance use and eating disorders. Iâm joined by Amanda White, a licensed therapist, author, and the owner of Therapy for Women, a group practice specializing in mental health, eating disorders, and addiction. Amanda is in recovery from both an eating disorder and substance use, and she openly shares her journey to help others feel less alone.
In this episode, we discuss:
Amandaâs personal journey with food struggles, disordered eating, and addiction The connection between eating disorders and substance use, and their differences in the path to recovery Why Amanda identifies as in recovery rather than recovered How healing leads to deeper connections, presence, and a richer lifeAmanda also shares how her recovery has shaped the way she raises her daughter in a home that supports a positive relationship with foodâsomething many of us didnât grow up with. Listen in and I know you'll enjoy this impactful, nuanced conversation!
Check out amanda: https://therapyforwomencenter.com/
https://www.instagram.com/therapyforwomencenter
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My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if youâre ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel. Exercise can feel complicated, especially when diet culture has shaped how we think about it. If youâve ever felt pressure to work out to earn your food, struggled with guilt around movement, or felt like exercise was more of an obligation than something enjoyable, this episode is for you.
Iâm joined by sports dietitians Riley and Jenna, who help athletes and active individuals fuel properly, improve performance, and heal from a disordered relationship with exercise. Theyâve lived these struggles firsthand and bring their personal experiences to this conversation.
In this episode, we discuss:
Why exercise can feel like a struggle when stuck in a cycle of stress and food guilt Red flags that signal an unhealthy relationship with movement Myths about exercise, sports nutrition, and supplements that actually help Questions to ask yourself to assess your relationship with movementThis episode will help shift your mindset and build a healthier, more balanced relationship with movement where you fuel your body to perform well and ENJOY the process.
https://reillybeatty.com/sports-dietitian/
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My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if youâre ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel. Itâs Eating Disorder Awareness Week â but this episode is for everyone. Diet culture doesnât take a break, and the truth is, dieting and eating disorders are deeply connected. Most eating disorders start with seemingly small, âharmlessâ choices, like eating less to control weight â choices often praised by others.
In todayâs episode, weâre diving into:
How dieting fuels disordered eating. Why food worry can harm your health. The power of intuitive eating in healing your relationship with food. How to challenge diet culture and support yourself and others.You donât need to have an eating disorder to benefit from this conversation â if you've ever felt guilt, shame, or anxiety around food, this is for you.
The Intuitive Eating Book
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My team of registered dietitians accepts insurance for one-on-one nutrition counseling! Spots are limited, so if youâre ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel. In this episode, Iâm talking with former client Patricia about her journey of unlearning diet rules and finding food freedom. Like many of us, she thought she was just being healthy, but in reality, those beliefs kept her stuck in restriction, worry, and self-judgment.
In this episode, Patricia shares:
How internalized diet culture shaped her food choices without her realizing it The mindset shifts that helped her break free from food rules and restriction How prioritizing satisfaction helped her discover new foods and let go of guilt Why learning the science behind nutrition was key to improving her body imageIf youâve ever felt stuck in food rules without questioning where they came from, or if you struggle with food but donât know why, Patriciaâs story will resonate with you. Tune in to hear how she reconnected with her bodyâs needs and finally found peace with food.
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My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if youâre ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel. Today, Iâm answering a listener question from someone who feels surrounded by diet talk at every family gathering and wants to know: Should I leave the table? Should I speak up? How do I protect my peace while still being with my loved ones?
In today's episode, we're covering:
How to handle diet talk with family Setting boundaries that feel right for you Focusing on what you can control in these situations Ways to take care of yourself before, during, and after these conversationsBecause the truth is, you deserve to enjoy your meals and time with loved ones without feeling like youâre backsliding into old patterns with food and your body. Letâs dive in!
Holiday survival guide https://dietculturerebel.kit.com/a9be28cce7
Get Support With 1:1 Nutritious Counseling Covered By Insurance! dietculturerebel.com/insurance
Episode 183: Healing for Herself and Her Family: How Kayla Found Food Freedom
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Hey Rebel. Today Iâm joined by fellow registered dietitian and certified intuitive eating counselor, Chelsea Levy, to unpack a common concern I hear often: Can intuitive eating really work for all body sizes? Many people feel like food freedom is only possible if you're already in a smaller body, and today, weâre diving into why thatâs not true.
In this episode, we discuss:
What fat positivity truly means and why it matters The societal barriers that perpetuate weight stigma How intuitive eating can be a tool for healing, regardless of body size Practical ways to unlearn anti-fat bias and cultivate self-compassionWhether youâre working on your own relationship with food or want to better support loved ones in marginalized bodies, this conversation will equip you with the tools and perspectives to make meaningful changes.
Chelsea Levy (she/her) is a Certified Intuitive Eating Counselor and Registered Dietitian Nutritionist (RD). She is the founder of Chelsea Levy Nutrition, a virtual private practice based in NYC. Chelsea is a self-identified fat, Jewish health care provider committed to utilizing a weight-inclusive medical model for the treatment of eating disorders and chronic illnesses related to the endocrine system, including diabetes and polycystic ovarian syndrome (PCOS). At the intersection of eating disorder recovery, body image healing, and the endocrine system, Chelsea centers gender-affirming care.
Chelsea Levy Nutrition offers three group programs:
Somatic Group: Sensing Safety, Seeking Pleasure â A virtual group offered nationwide. Recovery Supper Club â For individuals in stable recovery looking for in-person community and connection over meals. Learn more here (In-person in NYC). Body Image Healing Group â A virtual group for folks in larger bodies seeking body image support (available nationwide).----------
My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if youâre ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel.
In this weâre diving into the recent news of the Red Dye 3 ban and what it means for you as an intuitive eaterâor someone working to heal your relationship with food. With so much food fear in the world, itâs important to approach topics like this with clarity and balance to avoid unnecessary guilt, anxiety, or restrictive behaviors.
Tune in to learn:
What Red Dye 3 is and why itâs being banned How misinformation about food bans can fuel food fear Practical ways to navigate external health values while staying aligned with intuitive eatingBy the end of this episode, youâll have a better understanding of the facts behind the Red Dye 3 ban and tools to help you make informed, confident food choices without compromising your relationship with food. Letâs talk about reducing food fear and finding balanceâpress play now!
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My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if youâre ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel.
oday weâre revisiting one of the most important episodes Iâve ever sharedâa deep dive into what intuitive eating truly is. Whether youâre hearing this for the first time or giving it another listen, this episode will offer valuable insights to help you heal your relationship with food and deepen your understanding of intuitive eating!
In this episode, we're exploring:
What intuitive eating actually is (and what itâs not) Why intuitive eating is more nuanced than simply âeating whatever you wantâ Common misconceptions, like starting with unconditional permission to eat How to approach intuitive eating with self-trust, compassion, and a focus on healthIf youâve ever felt overwhelmed, stuck, or chaotic while trying to practice intuitive eating, this episode is for you!
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My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if youâre ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel. Today weâre reframing the way we think about movement.
Exercise doesnât have to be disordered or a source of guilt and stressâit can be something that supports you physically, mentally, and emotionally. My hope is that this episode helps you move toward a healthier relationship with movement. One that isn't tied up in all-or-nothing thinking or black-and-white rules.
In this episode, weâll cover:
How to recognize when movement is helpful versus triggering Letting go of rigid exercise rules and absolutes Building body attunement to guide your movement choicesIâll also share personal insights on how my approach to movement has shifted over the years, including why Iâve let go of strict workout goals. Whether you struggle with taking rest days or feel hesitant to start moving because it feels tied to dieting, this episode is for you.
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walkingpad.com use code DIETCULTUREREBEL to get 20-30% off
My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if youâre ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel.
Today weâre tackling a key step in healing your relationship with food: rejecting dieting. Diet culture isnât just about big-name diets like Weight Watchers or Noomâit shows up in subtle food rules, social norms, and everyday conversations that impact how we think about food and our bodies.
In this episode, weâll explore:
How diet culture sneaks into every aspect of our lives. The ways it disconnects us from hunger, fullness, and body cues. The social, psychological, and physical consequences of dieting. How rejecting dieting can transform your relationship with food and your body.Youâll also hear reflections from past clients whoâve found freedom from dieting and now enjoy a positive, peaceful relationship with food. Letâs dive in!
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Ready to Heal Your Relationship with Food?My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if youâre ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!
Connect with Bonnie on Instagram: @diet.culture.rebel
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