Episodes
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If you’ve been approaching intuitive eating as “just let yourself eat,” there’s a good chance this isn’t working very well for you. The sentiment behind “just let yourself eat” is beautiful, but the reality is that you’re probably all over the place with food.
Dieting teaches us to trick or ignore our hunger signals. How many times have you been told, “Drink a glass of water before you eat.” Or, “If you’re really hungry you’d eat an apple.” The underlying message is that you can’t trust your body. So to reject this message and to listen to your body can be trickier than “just letting yourself eat.”
Key Takeaways In This Episode:
“Just letting yourself eat” often turns into IMPULSIVE eating, not INTUITIVE eating. There’s a big difference. Creating some semi-structure with your eating schedule will actually help you become more dialed into your hunger and fullness signals. Learn my simple 5-step framework for how to reconnect with your hunger and fullness so you know exactly what to do in the moment to listen to your body (rather than winging it with food).Whether you’re a newbie to the intuitive eating world (welcome!), or if you’ve been doing it for a while, you’re going to get value out of the strategies in this episode to help you know what to do before you eat, while you’re eating and after you eat - so that you can become a seasoned pro at listening to your body with food.
Today’s Wellness Woo is The Holy Mess
Resources Mentioned
- Grab the Free Guide: 5 Simple Steps to Reconnecting With Your Hunger & Fullness
Read the full episode transcript here.
Resources for Your Intuitive Eating Journey
Mindful eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting RollercoasterConnect with Katy Harvey
Website: KatyHarvey.net
Instagram: @katyharvey.rd
Facebook: KatyHarveyRD
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In this episode we’re going to talk about ways to legitimately improve your health without dieting (and without chasing the number on the scale). We’ll explore 3 science-backed habits that will support you living a healthy lifestyle while also moving forward in your intuitive eating journey. Whether you’re looking to have more energy, improve your nutrition, or improve your bloodwork at your next doctor’s visit, this episode is packed with strategies that you don’t want to miss.
Key Takeaways:
Health isn’t determined by the number on the scale. You’re not going to improve your health or create healthy habits that last via dieting. You absolutely CAN improve your health without dieting, and while eating intuitively. The 3 habits you can implement starting today, no nonsense and no diet-y shenanigans, just things that work.Today's Wellness Woo is the DUTCH test for hormones.
Resources Mentioned
- Non-Diet Academy: My signature program helping you find peace and freedom with food, while also honoring your health.
- DM me on Facebook or Instagram to chat and see if NDA is right for you!
Read the full episode transcript here.
Resources for Your Intuitive Eating Journey
Mindful eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting RollercoasterConnect with Katy Harvey
Website: KatyHarvey.net
Instagram: @katyharvey.rd
Facebook: KatyHarveyRD
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Missing episodes?
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You know that moment where you’re eating and you notice that you feel full, but the food is so delicious that you want to keep eating? (Yep, me too!) In today’s episode I’m going to be sharing my 4-part framework for what to do in those instances, so that you can confidently choose whether to stop or keep eating - without guilt either way.
When it comes to intuitive eating, honoring your fullness is an important part of it. AND it’s also essential that you are giving yourself unconditional permission to eat (and keep eating) when you choose to do so, even if that means you’re going to be overly full.
There’s no right/wrong answer in these instances. I’m going to break down the 4 steps for you to take that will help you decide whether or not you want to keep eating, and what to do next after you’re done.
We’re also going to talk about a couple of key mindset shifts that are going to make it easy peasy for you to stop eating at comfortable fullness, so you don’t keep having this internal battle over whether to keep eating vs stop when you’re full.
Today’s Wellness Woo is Lumen.
Resources mentioned in this episode:
Grab My Free (Updated + Revamped!) Guide >> 5 Steps to Reconnecting With Your Hunger and Fullness
For full show notes, visit: katyharvey.net/podcast133
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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So you’ve ditched dieting, and you started doing intuitive eating, and you find yourself eating random foods at random times of the day. You're not necessarily out of control with food, but you’re definitely all over the place.
You wonder if you’re going to subsist on Doritos and ice cream for the rest of your life - and how can this possibly be “intuitive” (or healthy)?
In these moments it’s easy to feel like, “Intuitive eating might work for other people, but it clearly doesn’t work for me.” Your trust in yourself, your body, and in intuitive eating begins to dwindle.
Here’s what I want you to know: The social media version of intuitive eating and “food freedom” looks very different from the reality of what the process of healing your relationship with food truly looks like.
It’s not all burgers, donuts and lattes. (Yes, those foods are obviously fine - but it’s not the fully picture of intuitive eating.)
In this episode, I’m spilling the tea on some of the stuff that’s not talked openly about online when it comes to intuitive eating…the unsexy stuff that people don’t want to hear.
I’m going to tell you the truth, AND I’m going to show you how to keep moving forward.
Hit play and let’s dig in!
Today’s Wellness Woo is demonizing breakfast cereal.
Resources mentioned in this episode:
If you’re looking for more support on your intuitive eating journey, email me at [email protected] or DM me on Instagram.
For full show notes, visit: katyharvey.net/podcast132
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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There’s absolutely nothing that I want more than to see you find the peace and freedom with food (and your body) that you deserve.
That’s exactly why I am digging into your burning questions in this episode, and wowser, the questions you asked were powerful!
In this episode, we’ll be digging into:
-How to eat mindfully when sharing meals with toddlers (challenge accepted, Lol!)
-Strategies for managing food sensitivities and chronic health conditions without dieting
-Gentle nutrition when majorly stressed out
-Packing satisfying lunches for work when you’re not sure what you’ll be hungry for
-”Can I really do intuitive eating? Is it actually possible when I’ve been dieting since I was 9 years old?”
-What to do if you weighed yourself and now you’re triggered
As you can see, things are getting REAL around here, and I’m spilling the tea on all my best strategies to help with these scenarios. Hit play and let’s go!
Today’s Wellness Woo is Plexus
Resources mentioned in this episode:
Join the Stepping Off The Dieting Rollercoaster Mini-Course
For full show notes, visit: katyharvey.net/podcast131
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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Summer is comin’ and you know what that means…Shorts, tank tops, swimsuits, backyard BBQ’s, wedding receptions, vacations, and SO MANY challenging situations when it comes to food and body image.
Don’t worry though, because I’ve got you covered. In this episode, we’ll be digging into 3 hot tips that are going to help you embrace intuitive eating this summer, without getting sucked into the pressures of diet culture around having a “beach body” or “summer body.”
Whether you’re looking to enjoy a hot dog at the ballpark, to wear shorts for the first time in 5 years, or if you want to get in the pool rather than sitting covered up on the side pretending you don’t like swimming - this episode is for you!
Grab an ice cold beverage, put on some sunscreen, and let’s dig in!
Today’s Wellness Woo is carb cycling.
Resources mentioned in this episode:
Join my Stepping Off the Dieting Rollercoaster mini-course!
For full show notes, visit: katyharvey.net/podcast130
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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Today I’m going to be sharing the things you’re doing that are actually INCREASING the chances that you’re going to binge and gain weight. These are 2 of the most common fears among my clients and the listeners of this podcast, so we’re going to dive into the things that you can intentionally stop doing to keep you out of the binge and weight gain cycle.
This episode is a must listen because you’ll learn exactly what you’re doing that’s backfiring and causing the very things you’re afraid of.
And don’t worry, I’ll also share with you tangible steps for what you can do instead to allow you to find peace and neutrality with food - without it becoming a free-for-all of endless eating and weight gain.
After today, you’ll have clarity on what to do, what to stop doing, and how to take back your power from diet culture and the misguided things we’re told to do in the name of health and weight loss.
Share this episode with the people in your life who are ready to get off the dieting rollercoaster with you, and let’s take a stand against the diet culture nonsense together!
Today’s Wellness Woo is dudes posting videos on social media of themselves in the grocery store yelling about how “toxic” the food is.
Resources mentioned in this episode:
Join the Stepping Off The Dieting Rollercoaster Mini-Course
For full show notes, visit: katyharvey.net/podcast129
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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Does figuring out what meals to make ever feel like a drag? I get it, and I often feel that way too. Which is EXACTLY why I created a streamlined process to plan my family’s dinners each week, along with our breakfasts, lunches and snack options too!
The best part? It takes me less than 30 minutes. (Woah!)
In this episode, I’m bringing you along for the ride as I plan my family’s meals for the upcoming week. Keep in mind that we’re all intuitive eaters at my house, and this process not only allows for lots of wiggle room with intuitive eating - it also HELPS us eat intuitively because we have plenty of satisfying food options available at home.
Grab a pen and paper so you can follow along and plan your menus too! Let’s knock it out, grab some groceries, and get back out there to live life!
Today’s Wellness Woo is Stop Sugar Crave Spray
Resources mentioned in this episode:
Grab my free menu planning guide + templates here!
Click here to join the Intuitive Eating & Body Kindness UnChallenge
For full show notes, visit: katyharvey.net/podcast128
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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Today I’ve got not one, but TWO special guests and we’re going to be talking about what your attachment style has to do with your eating. I think you’re going to find this to be really fascinating and it’s going ot help you think differently about how you relate to food, how you relate to others, and how you relate to yourself. We also talk about how social media impacts our attachment patterns, and for those of you who are parents or who have little people in your life - how to help your kids grow up with a positive relationship to food and their bodies.
Resources mentioned in this episode:
Join the Intuitive Eating & Body Kindness UnChallenge happening May 13-17 (use code UNCHALLENGE20 at checkout through April 30 and save $20 on registration!)
For full show notes, visit: katyharvey.net/podcast127
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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In this episode I am going to share exactly what I’d say to a client if they aren’t making progress. There's so much to unpack here because making peace with food is HARD, no doubt about it, and if you are feeling stuck, it’s easy to get discouraged and want to give up. But I’m not going to let that happen for you.
I will be sharing the 4 things that I would say to a client if they’re not making progress - that you can apply to your own journey. Let’s pull back the curtain into the real and authentic conversations that I have with clients.
Today’s Wellness Woo is GOLO
Resources mentioned in this episode:
Let’s work together! You can join Stepping Off the Dieting Rollercoaster OR the Intuitive Eating & Body Kindness UnChallenge when you DM me for the link to get access!
For full show notes, visit: katyharvey.net/podcast126
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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In today’s episode, you’re going to learn 4 pieces of advice that will help you navigate your next trip or vacation when it comes to eating before, during and after traveling. We are also going to talk about how to deal with body image, your fear of being in photos, and those nagging thoughts about “needing” to lose weight before a vacation.
I’m going to share the lessons that I recently learned on my family spring break trip, and I’ve translated it into tips and strategies that you can apply for your next vacation.
These are 4 lessons that are going to help you:
Let go of feeling the pressure or desire to diet leading up to a trip. You don’t have to shrink your body in order to deserve a vacation. Have strategies with food before, during and after you travel to make it easier on your digestive system, your wallet and your stress levels. Enjoy food as part of traveling, without it becoming a nonstop party with food that leaves you feeling bloated, miserable and out of control. Embrace the photos taken on vacation as images capturing memories of you out there living your life fully (rather than a reason for you to zoom in on pictures with you in them and pick yourself apart).If you have been procrastinating on booking a trip, are too ashamed to be seen in a swimsuit, or you just need a reminder that you deserve to live life fully, then this is the episode for you.
And if you know someone who has a hard time with food and body image when they travel, send them this episode and let me give them the support and guidance they need.
Today’s Wellness Woo is ab workouts to allegedly cinch your waist and flatten your belly.
Resources mentioned in this episode:
Sign up for the “What’s Weighing On You?” Masterclass
Take my free 2-minute quiz to discover your path to food freedom
For full show notes, visit: katyharvey.net/podcast125
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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If you have said peace out to dieting, but you’re still stressed and anxious about your weight, then you’re in the right place. In this episode, I’m covering what to do if you are worried about gaining weight, and you’re worried about your health…because we both know that dieting isn’t the answer.
We’ll also be talking about the reasons you might be stuck in what I call “No Man’s Land” where you’re not really dieting, but you’re not fully eating intuitively either.
Plus I’m breaking down 2 case studies that I’ve never shared before about clients who were able to tackle their fears around weight and how they got to a place of peace with their bodies while ditching diets for good.
If you’re sick of dieting but not fully on board with intuitive eating (yet!) - this is the episode for you! Pop in your earbuds and let’s go!
Today’s Wellness Woo is Isagenix.
Resources mentioned in this episode:
Sign up for my FREE masterclass What’s Weighing On You? happening LIVE April 18, 2024
For full show notes, visit: katyharvey.net/podcast124
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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You know you need protein, but how much? And does it live up to the hype, or is the current protein trend just another diet culture obsession?
I’m breaking it all down for you in this episode. You’ll hear:
How diet culture has co-opted protein as the current weight loss trend What protein is, why your body needs it, and how it’s digested (so you can use this knowledge to apply gentle nutrition to your eating) How to tell how much protein your body needs Ways to get in enough protein without tracking or measuring How to approach protein within your intuitive eating journeyI’ll also be addressing the “protein leverage theory” and how you can be intentional about protein, without being obsessive or diet-y about it.
Today’s Wellness Woo is skincare routines.
Resources mentioned in this episode:
Grab My FREE Hunger & Fullness Guide
For full show notes, visit: katyharvey.net/podcast123
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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Today on the show I am joined by Serena Marie, a fellow non-diet dietitian, AND she’s also a sports dietitian, so she has this really cool perspective on how we can combine the world of exercise with food freedom and intuitive eating and it’s SO REFRESHING!
You’re going to hear us talk about how common it is for people who are active to under fuel their bodies, and how this ends up backfiring.
Serena’s focus in her work is primarily around running, so you’ll hear us referencing running a lot throughout this discussion, but even if you’re not a runner or you aren’t currently exercising on a routine basis, this episode is still for you because you’re going to learn how to think about viewing your body as your teammate as Serena calls it. We talk about how to think about eating as self-care, and how we can use gentle nutrition (whether it be sports nutrition, or gentle nutrition for specific health conditions, or just general gentle nutrition strategies) to proactively and compassionately care for our bodies.
Resources mentioned in this episode:
Connect With Serena Marie on IG
Listen to the Dear Runner Bod Podcast
Check Out Serena’s Collect Your Bling Mini Pod Freebie
Join Serena’s Eat like an Athlete Bootcamp & Membership Community
For full show notes, visit: katyharvey.net/podcast122
Connect with Katy on IG!
Join Katy’s Free FB Group Intuitive Eating Made Easy
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In this action-packed episode I’m breaking down the quick and easy 5-minute morning journaling exercise that you can do that is going to help you feel more accepting of your body and improve your sense of “enoughness.”
We’ve been taught in SO MANY ways that our worth is dependent on the size and appearance of our bodies. How many times have you started your day feeling like crap about yourself because you got on the scale and didn’t like the number you saw, or you put on some pants and they were tighter than last time you wore them?
In this episode you’re going to learn how to rewire the thoughts in your brain by taking ACTION each day geared towards intentional body kindness. I’m not talking about fluff. I’m talking about meaningful and simple things you can do to start relating differently to your body - and trust me, it’s going to be a game-changer for you.
Go ahead and pop in your ear buds, push play and let’s dig in!
Today’s Wellness Woo is Reliv supplements.
Resources mentioned in this episode:
Click Here for the Journal Guide & Worksheet
Watch the “50 People, 1 Questions Video”
For full show notes, visit: katyharvey.net/podcast121
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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This episode is a BONUS Part 2 for my previous episode about ozempic, semaglutide and whether these GLP-1 drugs can coexist with intuitive eating. And boy, oh boy was that a juicy episode.
A lot of people were shocked by what I had to say. The discussion that happened inside my Facebook group following this episode was on fire, and so many great points were brought up, and in this episode I want to dig into some of those comments and keep this convo going.
I’m also going to be busting some myths, and talking through how to see past the diet culture B.S. that’s wrapped up in all of this.
Make sure you also listen to Part 1, Episode 120: Can Ozempic and Other Semaglutide Medications Ever Align With Intuitive Eating?
After you listen to this episode, DM me on IG or FB with your thoughts! This topic is so complex and nuanced, and we need to keep talking about it.
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You’ve probably heard all the hype about semaglutide medications like Ozempic, Wegovy, Mounjaro and Zepbound. They’re all the rage right now for weight loss, and diet culture has certainly jumped on the bandwagon.
But if we set diet culture aside, can these medications be useful for someone who is trying to eat intuitively? Is it even possible to do intuitive eating if you’re taking a medication that messes with your appetite signals?
My answer might surprise you...it’s YES.
In this episode, I’m going to break down why semaglutide is different from diet pills of the past (Fen Phen, I’m lookin’ at you), and the circumstances where these medications can actually help someone to eat more intuitively, make peace with food, and to genuinely honor their health.
This is one of my juiciest episodes to date, and I’m not holding back.
Pop in your earbuds and push play! Let’s do this!
Today’s Wellness Woo is essential oils.
Resources mentioned in this episode:
Grab My Free Body Image Guide
For full show notes, visit: katyharvey.net/podcast120
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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Did you know that the frustration you feel about your eating and your weight is probably related to GRIEF?
You might be scratching your head, but after you listen to this episode you’re going to be nodding your head in total agreement.
There’s a lot to grieve when it comes to letting go of dieting - the time you lost to futile efforts that didn’t result in lasting weight loss, the money you spent on diets and shakes that didn’t make you permanently skinny, the social situations you skipped or didn’t enjoy because you were so stressed about the food. How about grieving the sheer fact that dieting has basically been one big scam? And that you’ve been misled and lied to all these years.
In this episode, I sat down with Erin Kinzel, a grief expert, who shares how she realized on her own intuitive eating journey that grief was an essential component. She shares how grief fits into the process, and steps for allowing yourself to grieve.
When you listen, you’ll also learn how to take back your power. You’ll learn how allowing yourself to grieve and feel anger and sadness are actually “superpowers” that allow you to move forward in ways that are so much more productive and freeing.
Hit play to hear all of this, and get ready to take notes because this is an incredibly powerful episode.
Today’s Wellness Woo is The Dirty Dozen.
Resources mentioned in this episode:
Check out Erin Kinzel’s video course on grief and intuitive eating (Get ½ off through March 2024)
Follow Erin Kinzel on Instagram
Podcast: Personal Growth Sucks wherever you listen to podcasts
For full show notes, visit: katyharvey.net/podcast119
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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When you first heard the term “intuitive eating,” what came to mind? Maybe you thought just eating when you’re hungry and stopping when you’re full. Or perhaps you assumed it meant you should simply eat whatever you want, whenever you want.
These are two common misconceptions of what intuitive eating actually is, and one of them is leading to a major mistake that I see over and over again in people who are trying to ditch dieting and eat intuitively.
In this episode, you’ll learn what this mistake is, whether or not you’ve been making it, and how to easily fix iit.
I’ll also be sharing with you a simple framework from inside my program, Non-Diet Academy, that is going to help you to get dialed into the appetite signals from your body and will help you to eat what your body truly needs.
Today’s Wellness Woo is seed cycling.
Resources mentioned in this episode:
Check Out Non-Diet Academy Here
For full show notes, visit: katyharvey.net/podcast118
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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QUESTION: Are you worried that intuitive eating won’t work for you? Do you fear that you’re doomed to a life of struggling with food and your weight? It doesn’t have to be that way, I promise.
In this episode I’m sharing stories of other people who had these fears and how they worked through them, the steps they took to make peace with food (without ending up in a free-for-all with their eating), and what it was like for them after they had done this work.
You’re going to not only feel more hopeful and inspired, but you’re going to learn HOW other people have embraced intuitive eating, even when they were still desiring weight loss.
Stop what you’re doing, and get ready to listen to this episode. I cannot wait for you to hear the stories and strategies inside.
Today’s Wellness Woo is electrolyte powders and drinks.
Resources mentioned in this episode:
Check Out Non-Diet Academy
For full show notes, visit: katyharvey.net/podcast117
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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