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Hey Rebel.
If you’ve ever wondered whether meal planning can work with intuitive eating, this episode is for you! Today, we’re breaking down the misconceptions around meal planning and how it can actually support a positive relationship with food—without the diet culture baggage.
In this episode, I’ll share: What meal planning looks like when influenced by diet culture How meal planning can support intuitive eating Common challenges with meal planning and how to overcome them Practical tips to make meal planning flexible and sustainableI’ll also share personal stories, client experiences, and some fascinating research on how eating foods you truly enjoy and letting go of food worries can improve your overall health. Meal planning doesn’t have to be restrictive or stressful—it can be a powerful tool for self-care and nourishment, especially in the context of busy lives.
Breakfast Recipes: https://bit.ly/fastbfastrecipes
Hungry Root: Use code REBEL40 to save 40% off your first order
Grocery Staples List: https://dietculturerebel.kit.com/6839cf0d28
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Ready to get the support you need to overcome your struggles with food and finally find freedom from the diet war? A new and exciting opportunity for more accessible support is coming in the new year! If you want to be the first to know when this opportunity opens, join the waitlist here: www.dietculturerebel.com/waitlist
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel.
Buckle up, because today I’m tackling a controversial topic that so many people struggle with: the feeling of being addicted to food.
Listen in as we explore:
What food addiction means The role of dieting and restriction Why food addiction research is controversial How to heal your relationship with foodBy the end of this episode, I hope you feel more clarity in what is fueling these addictive-like behaviors, and understand more of the nuance behind the topic. It's not so black-and-white, so let’s dive in!
Episode 128: What Exactly IS Intuitive Eating?
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Ready to get the support you need to overcome your struggles with food and finally find freedom from the diet war? A new and exciting opportunity for more accessible support is coming in the new year! If you want to be the first to know when this opportunity opens, join the waitlist here: www.dietculturerebel.com/waitlist
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel!
In this episode of the Diet Culture Rebel Podcast, I’m joined by a past client, Kayla, who has such a powerful and inspiring story to share. I loved this conversation because we dive deep into Kayla’s journey from years of dieting and constantly trying to shrink her body, to being inspired by her daughter to heal her relationship with food and find food freedom.
In today's episode, we discuss:
The Emotional Toll of Dieting A Wake-Up Call as a Parent Turning Inward to Heal Discovering Intuitive Eating Overcoming Challenges and Finding Freedom& more!
This episode is filled with raw, honest moments and practical advice that can help anyone who’s struggling with their relationship with food. I’m so excited for you to listen to this vulnerable and uplifting conversation. If you’re looking for hope, inspiration, and guidance on your own journey toward food freedom, this episode is for you.
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Ready to get the support you need to overcome your struggles with food and finally find freedom from the diet war? A new and exciting opportunity for more accessible support is coming in the new year! If you want to be the first to know when this opportunity opens, join the waitlist here: www.dietculturerebel.com/waitlist
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel! In this week’s episode, I'm joined by psychologist and fat activist, Dr. Rachel Millner, Psy.D.
In this episode we are discussing:
realistic expectations to set when healing your relationship with food ups and downs that come with healing work the most important thing to look for when finding a therapist the most common driver contributing to disordered eating & eating disorders how healing your relationship with food can feel so rewarding and so much more!Connect with Dr. Rachel:
Website: http://www.rachelmillnertherapy.com
Instagram: @drrachelmillner
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Learn more about group coaching here: https://dietculturerebel.com/group-coaching
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel!
Imagine waking up every day consumed by thoughts of food, haunted by the scale, and trapped in a relentless cycle of restriction followed by loss of control. If this resonates with you, know that you're not alone. This was once my reality, and it was also the reality for today's guest, my past group coaching client, Rachel.
In today's episode, we delve into how Rachel has rebuilt her relationship with food—from a regimen of strict control to embracing body cues with compassion, from emotional eating to savoring meals with genuine pleasure, and becoming a confident intuitive eater. Rachel not only enjoys a wide variety of foods today but also sets an empowering example for her children, raising them now as intuitive eaters!
Fear and insecurity around food has opened up a path to true food freedom for Rachel and her family, and I hope you leave inspired by her transformational story!
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Learn more about group coaching here: https://dietculturerebel.com/group-coaching
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hi Rebel!
In this episode, I’m thrilled to introduce you to Allie, a past group coaching client of mine. Allie joins us to share her courageous story of reclaiming her life from the exhausting grip of food obsession and the pervasive shame that often accompanies it. With nearly three decades fighting against food guilt and diet culture, Allie's journey through group coaching has led to life-changing transformations in her relationship with food, her work, and her family life.
Allie shares invaluable insights on how to:
Reduce obsessive food thoughts Rebuild trust with your body and food And, most importantly, how to nurture a compassionate dialogue with yourself.Whether you've been struggling with food for a short time or for years, Allie's transformation offers a beacon of hope and practical advice for anyone on a similar path. It's never too late to heal your relationship with food, and this episode will show you how that healing can lead to a truly healthier and happier life beyond the scale.
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Learn more about group coaching here: https://dietculturerebel.com/group-coaching
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel!
Today I'm answering 3 listener questions to help you feel supported on your journey as you give diet culture the middle finger to become an intuitive eater.
Do you feel like if you let yourself go and eat all of this stuff you want, you will never stop? I'll be sharing my answer to why this happens and tips for how you can "control" it!
What if you want to both heal your relationship with food and lose weight? Is this possible? I'm diving deep into this one in this episode.
Plus I'll share my personal story about what made me realize that what I was doing was not living and let go of my fears (and how I changed my whole business because of this!).
Listen in and take notes on this one because I know you're going to get so much clarity on your journey to food freedom after this one!
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Learn more about group coaching here: https://dietculturerebel.com/group-coaching
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel!
Does existing in a larger body automatically lead to more joint pain and daily discomfort?
You may automatically assume, "yes!"...but what if that's a myth? To help navigate this popular topic I brought in Dr. Lisa, a weight-inclusive physical therapist and body image coach, to help us dive deep into how diet culture infiltrates the physical therapy space and challenge many misconceptions surrounding body size and pain.
Get ready to hear all about:
What actually causes pain (and how it’s not simply a result of body size). How to move away from the mindset that it’s your fault if you experience body aches, pains, or ailments. How to better understand the signals your body sends when you’re experiencing discomfort. One daily practice to help protect your body.& more!
Ps. Pay special attention to Dr. Lisa’s discussion on the shame people feel when they believe their body aches are their fault. You might hear some powerful parallels between the shame experienced from dieting failures and the shame related to physical ailments.
Connect With Dr. Lisa:
https://www.healthyphit.com/
@healthyphit
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Learn more about group coaching here: https://dietculturerebel.com/group-coaching
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel!
Today we are answering a question submitted by a listener named Veronica. She asks, "What do you think about coaches who promote body transformations, the before and after, the way they work? I am a Pilates instructor, became a coach myself, but I don't agree with the system, so I don't promote it."
In today's episode, I also share my opinion on topics like:
Progress pictures Weighing yourself every day Tracking macros And coaches who say you need to look a certain way because you are an exampleIf you have your own question that you would like addressed here on the Diet Culture Rebel podcast, then go to dietculturerebel.com/podcast to submit one!
Episode 38: Should You Weight Yourself?
Download 3 Easy Ways to Give Diet Culture The Middle Finger
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Learn more about group coaching here: https://dietculturerebel.com/group-coaching
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel!
There's nothing I love more than hearing people who struggled with their relationships with food for so long recount how intuitive eating changed their lives for the better. That's the story you'll be hearing today, as my past group coaching client, Michelle, shares how she went from obsessing over food, struggling with her body image, and overcoming addiction, to now being in a place where she can go on spontaneous dates, listen to her body, and never diet again!
Michelle shares so much wisdom about the mindset shifts she made to begin challenging her relationship with food. She realized that if you are going to have to eat every day for the rest of your life, you might as well make the best of it!
You'll also hear her discuss:
The origin story of her body shame growing up When she realized her food struggles deserved help How she moved through the honeymoon phase The importance of embracing fear throughout the journey & more!I know you'll walk away from this episode with inspiration!
Episodes mentioned:
Episode 157: Shedding shame and reclaiming the word fat with Mary Kate
Episode 150: Fat positivity and reclaiming the word fat with Kimmy Singh.
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Learn more about group coaching here: https://dietculturerebel.com/group-coaching
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel!
I am thrilled to have Elyse Resch, co-founder of Intuitive Eating, on the podcast today for an insightful discussion about the future of intuitive eating. As an anti-diet dietitian and a certified intuitive eating counselor, I've personally benefited from Elyse's training and am excited to share her invaluable insights with you!
In this episode, we delve into
The future of intuitive eating through a social justice lens The importance of autonomy in food choices for raising the future generation of intuitive eaters How struggling with food could result from your needs not being met. & how "failing" at dieting could actually mean you are a success at ego development and not letting people tell you what to do (love this!).Whether you're new to intuitive eating or a seasoned practitioner, this episode dives into those nuances of intuitive eating that you won't get off an Instagram post (we talk about some of the challenges of social media in this episode. too!)
Find Elyse Here:
Instagram: https://www.instagram.com/elyseresch
Facebook: https://www.facebook.com/elyse.resch
Website: http://www.elyseresch.com
Episode References:
Fearing the Black Body by Sabrina Strings
Episode 137: Teaching Littles (including Your Inner Child) How to Eat Intuitively for Life with Megan McNamee of Feeding Littles
Episode 122: Raising Kids Who Can Eat Intuitively with Jennifer Anderson of Kids Eat In Color
Quiz: Are You Living In Fear Of Losing Control Around Food? https://dietculturerebel.com/control-around-food-quiz/
Learn more about group coaching here: https://dietculturerebel.com/group-coaching
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel. Recently, an Oprah special came out titled "shame, blame and the weight loss revolution", all about the popular weight loss drugs right now... and it got a lot of attention. So I decided to watch the special so you don't have to and today I am breaking it down with all of my thoughts... and I have a lot.
Surprisingly, there are a few things I agree with. But there are more things that I have concerns about...
Give it a listen to hear all about the special and even more about the science (or lack thereof) behind these medications.
Resource from Medical Students for Size Inclusivity: https://sizeinclusivemedicine.org/wp-content/uploads/2023/11/MSSI-GLP1-Informed-Consent-1-1.pdf
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Looking to take the next step in becoming a Diet Culture Rebel? Apply for Small Group Coaching at https://dietculturerebel.com/group-coaching
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel! Let's talk about food noise.
Do you feel like you're always thinking about food? Have you ever felt like:
When sitting down for breakfast, I can't stop thinking about lunch. When sitting down for lunch, I'm already thinking about dinner. When eating dinner, I'm calculating how I could do "better" tomorrow. When you're trying to sleep, you can't stop thinking about breakfast tomorrow.It is that constant chatter about food in your head. The thinking about food 24/7. And maybe food noise sounds a little bit different in your head, but if it feels all-consuming, if it feels all-controlling, if it's something that you think about literally all the time, this episode is for you!
I'm going to share 3 powerful ways that intuitive eating can help to quiet your food noise and free up precious brain space for you to focus on more important things in life.
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FREE QUIZ: understand more about the truth behind your food obsession
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Looking to take the next step in becoming a Diet Culture Rebel? Apply for Small Group Coaching at https://dietculturerebel.com/group-coaching
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel! Last week was an important week: Eating Disorder Awareness Week!
Today I wanted to share some eating disorder statistics with you to shed light on the frequency and seriousness of these life-altering conditions.
Throughout this episode we will explore:
The role dieting plays in the development of an eating disorder Normalized "health" habits that are red flags for eating disorders Eating disorder statistics I want you to know Real-life experiences to connect to and inspire youHaving struggled with disordered eating myself and working with 100s of women to heal their relationship with food, I've seen the positive change that can happen when you finally get help to heal once-and-for-all. I hope, if anything, this episode helps you realize that you deserve help and can recover!
Resources mentioned:
Project Heal: https://www.theprojectheal.org/
Episode 164, When Healthy Eating Goes Too Far: Laura's Story
Books Mentioned
Take the quiz! https://dietculturerebel.com/quiz
Looking to take the next step in becoming a Diet Culture Rebel? Apply for Small Group Coaching at https://dietculturerebel.com/group-coaching
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel!
Have you ever wondered, "what if intuitive eating doesn't work for me"? Buckle in for today's episode as we delve into a topic that resonates with many - the internal battle with doubt and fear that arises when we face the new journey to find a healthier relationship with food.
We all recognize that little voice of doubt, whispering concerns and fears whenever we're on the brink of embracing change. It's a universal experience, and most importantly, it's completely normal.
We'll explore the often overlooked consequences of dieting, shedding light on how these practices not only affect our relationship with food but also amplify our fear of failure. This fear can be a significant barrier, preventing us from pursuing the healing we so deserve. However, there's hope.
Resources mentioned:
Intuitive Eating Books
Episode 128: What Exactly is Intuitive Eating?
Episode 164: When Healthy Eating Goes Too Far: Laura's story
Episode 168: How Eating in Secret Fuels Disordered Eating, A Conversation With My Past Client, Franny.
Episode 160: The Risks of Weight Loss Drugs Everyone is Buzzing About with Dr. Asher Larmie.
Episode 158: Healing from the Hustle & How Intuitive Eating Can Support You in Different Life Seasons with Christyna Johnson
Episode 132: How to Set Realistic Expectations When Healing Your Relationship with Food with Dr. Rachel Milner
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel!
Have you ever thought about aging, menopause, and body changes over the lifespan and felt anxious? It makes sense when the diet and beauty industry prey on us to be scared of these things. But what if you could rethink our response to aging and create a more compassionate, neutral, and realistic narrative around these very normal experiences?
This is why I had Registered Dietitian and Midlife Health Specialist Val Schonberg on the podcast today! My associate dietitian Angie recommended her to come on after she recently took a continuing education course by Val, and I'm so glad she did because more conversations around aging need to be had!
By tuning in today, you'll hear about:
how she went from a rather sheltered upbringing from diet culture pressures to later in life becoming a victim to them and struggling.
what helped her heal and what has helped her embrace and enjoy the aging process.
the importance of separating your entire self worth from your body size.
how to incorporate gentle nutrition as you age.
You can find Val on instagram at @v.schonbergrd or on her website https://valschonberg.com/
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Connect with Bonnie on Instagram: @diet.culture.rebel
Looking to take the next step in becoming a Diet Culture Rebel? Apply for Small Group Coaching at https://dietculturerebel.com/group-coaching
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Hey Rebel.
Have you ever felt like the scale holds a lot of power over you? It's like if you step on a scale, that will dictate the following food choices you make and how you feel about yourself. I get it, and so many of my clients have felt the same way.
I want to share with you some options if you feel this way so that you support your overall wellbeing without the scale getting in the way of that.
Here's what you can hear in today's episode:
Reflective questions to explore your relationship with the scale Tips to navigate getting weighed at the doctors office Stories about my own relationship with the scale & more!I hope this episode reminds you that you are not alone with your struggles, and you don't have to keep struggling alone!
Apply for group coaching so you can give diet culture the middle finger and get the support you need to become an intuitive eater!
Learn More & Apply for Small Group Coaching here: https://dietculturerebel.com/group-coaching
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel!
Today I am joined by my fabulous past group coaching client, Franny. Franny is here to share her story from hiding food and struggling with bulimia, to finally feeling so free with food that she isn't even impacted by the pressures to lose weight before her wedding.
In this episode, we talk about:
What specific step she took to stop eating in isolation How "opening a bag of chips" was the catalyst to her recovery Her new mindset around food The importance of support and communityI know you'll leave this episode feeling not so alone.
Franny went through my signature group coaching program last year, and now it's your turn.
Apply for group coaching so you can reap the benefits of food freedom, just like Franny!
Learn More & Apply for Small Group Coaching here: https://dietculturerebel.com/group-coaching
Connect with Bonnie on Instagram: @diet.culture.rebel
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The New Year is just around the corner which means lots and lots of pressure to diet. It’s easy to buy into, especially when you have been programmed to diet from birth through generational dieting.
I want to help you break the cycle. So today, I am sharing three not-talked-about risks of buying into diet culture to help you do that. We're going to talk about how dieting can result in some serious issues, like nutrient deficits and weight cycling.
If you’re looking to leave the diet cycle for good in 2024, my group coaching program is open for new applicants!
I created my group coaching program to give you the tools that you need to break your diet cycle once and for all and make peace with food in a brave, supportive, and judgment-free community.
Learn More & Apply for Small Group Coaching here: https://dietculturerebel.com/group-coaching
Connect with Bonnie on Instagram: @diet.culture.rebel
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Hey Rebel. It's been almost an entire year since our amazing dietitian, Angie, joined the team. She has been so valuable to all the diet culture rebels inside our group coaching program and in 1:1 coaching.
Today, I thought it would be great to have you get to know her a little more.
Listen in to hear Angie share:
Her story with diet culture and healing her relationship with food Advice for navigating shame after previous "failed" diets Wise words for parents who want to model intuitive eating for their familyand so much more!
Don't forget to follow the diet culture rebel podcast and leave your honest rating and review!
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Looking to take the next step in becoming a Diet Culture Rebel? Apply for Small Group Coaching at https://dietculturerebel.com/group-coaching
Connect with Bonnie on Instagram: @diet.culture.rebel
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