Episodes
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You know what’s spooky to me? The ways that diet culture and fatphobia are running rampant this Halloween.
What I’m finding is that a lot of what is happening has been so normalized, that it flies under your radar and keeps you stuck with one foot accidentally in diet culture, and the other in the world of intuitive eating.
So you’re over here, trying to make peace with food, while you’re still receiving and subconsciously buying into these messages that are holding you back. You’re stuck thinking about food all the time, worrying that you’re eating too much sugar, eating impulsively just because you want it, stressing about weight gain, feeling ashamed of your body when you see yourself in photos or look in the mirror, and there’s that little nagging voice in the back of your head constantly telling you that you’re eating too much and that you’d feel better about yourself if you lost some weight.
OF COURSE you’re having a hard time making peace with food when the world around us is constantly sending you these messages, and we’re going to break this down today using Halloween as our example. This is going to be pretty eye opening to you.
Episode Highlights
- Sexy Halloween costumes that perpetuate the impossible appearance standards placed upon women
- The demonization of sugar, and the fatphobic undertones in this discussion about “health”
- The “earn and burn” mentality is a dangerous and slippery slope when it comes to how you think about Halloween candy
Today’s Wellness Woo is the Switch Witch
Resources Mentioned
- Test Your Own Weight Bias: Take the Harvard Implicit Bias Test
- Listen to Episode 153 “The 10k Steps Per Day Myth (And Overcoming Your Blocks Against Exercise)
- GRAB THE FREE HOLIDAY GUIDE: Intuitive Eating During the Holidays: 6 Tips to Stress Less About Food This Holiday Season
Read the full episode show notes here.
Resources for Your Intuitive Eating Journey
Intuitive 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
Subscribe and Review
Rate, Review, & Follow on Apple Podcasts
I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you haven’t already done so. Follow now!
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Do you find yourself in an on again, off again relationship with exercise, like it’s a bad boyfriend that you want to like, but just aren’t able to commit to long-term? You’re not alone!
In this episode, we’re going to dig into the blocks you might be experiencing with exercise. Whether you enjoy working out, but you just can’t seem to stick with a routine, or you hate working out and can’t fathom ever finding it fun or enjoyable.
Our relationship with exercise tends to be complicated, just like our relationship with food. And these two topics are often closely intertwined as well, because diet culture has taught us to pair “diet and exercise” together as if they are peanut butter and jelly.
Let’s break down the reasons you have a block against exercise, as well as how to overcome these blocks so that you can learn how to move your body in ways that work for you at this phase of your life.
Episode Highlights:
- Create your exercise timeline, to gain clarity on what exactly is blocking you with exercise, and what types of movement you might actually learn to enjoy long-term
- Identify your WHY when it comes to exercise (and no, it isn’t going to be based on calories or weight)
- Shake things up and work through discomfort - discover how!
Today’s Wellness Woo is 10k steps per day.
Resources Mentioned
- Take My Free Quiz to Discover Your Unique Path to Food Freedom
Read the full episode show notes here.
Resources for Your Intuitive Eating Journey
Intuitive 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
Subscribe and Review
Rate, Review, & Follow on Apple Podcasts
I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you haven’t already done so. Follow now!
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Missing episodes?
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What you’re about to hear is the interview I did on the Be Brave is a podcast, which is dedicated to covering all the ups and downs of recovery from an eating disorder or disordered eating, and our conversation focuses a lot on how to trust and accept your body again when you’ve struggled in your relationship with food.
We discuss:
How lack of trust and body acceptance shows up in our lives Steps for beginning the process of letting go of the false guise of control that dieting and eating disorders create The most common fears when leaning into body trust, and how to challenge and overcome these thoughts Can you eat intuitively while still trying to control or change your body and appearance? How to navigate the fear of becoming out of control with intuitive eating My best advice for how to work on accepting your body when you’ve struggled with an eating disorder or disordered eatingI can’t wait for you to hear this, so without further adieu, let’s dig in!
Resources for Your Intuitive Eating Journey
Intuitive 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
Subscribe and Review
Rate, Review, & Follow on Apple Podcasts
I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you haven’t already done so. Follow now!
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Today we are talking about something that doesn’t get discussed very often in the intuitive eating space…fruits and veggies.
We (of course) focus a lot in the beginning of the intuitive eating journey on making peace with things like donuts, burgers, pizza, french fries, ice cream, and things that diet culture has told us are “bad/unhealthy.”
But rarely do we talk about intentionally including fruits and veggies, or how to make peace with the “good/healthy” foods that diet culture told us we HAD TO eat for so long - to the point that you might gag at the thought of forcing yourself to choke down another salad.
Diet culture doesn’t get to co-opt fruits and veggies anymore! We get to reclaim them as part of enjoyable eating, and gentle nutrition.
Hit play and get ready to dig into how to think differently about fruits and veggies as part of intuitive eating.
Episode Highlights:
-How to take your feelings about fruits and veggies from “gloom” to “bloom” so you can enjoy them again!
-The key mindset shift that you need to make about fruits and veggies before you try to intentionally increase your intake of them
-My easy strategy + tool for how to start eating more fruits and veggies (without it becoming a diet-y thing you’re doing again)
-Questions to ask yourself while you’re eating and after you’re done eating to help you learn to intuitively desire and ENJOY fruits and veggies as a normal part of your daily routine
Today’s Wellness Woo is Bravenly Gold
Resources Mentioned
Grab My Free Menu Planning Guide + Plug-And-Play Templates Listen to the apple cider vinegar Wellness Woo segment in Episode 66 Listen to the naturopath Wellness Woo segment in Episode 92 Listen to the boosting your immune system Wellness Woo segment in Episode 60 Listen to the superfoods Wellness Woo segment in Episode 102Read the full episode show notes here.
Resources for Your Intuitive Eating Journey
Intuitive 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
Subscribe and Review
Rate, Review, & Follow on Apple Podcasts
I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you haven’t already done so. Follow now!
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When I say “fat,” what comes to mind? Do you think about the fat in food, or the fat in our bodies? Does it have a negative connotation in your mind?
This is the 3rd part of the “Macronutrient Series” where I’m covering the macronutrients: carbohydrates, protein and (you guessed it) FAT!
In this episode we’re digging into fat and what your body fat does for you, as well as the role of fat in your food. If you’ve ever felt like eating high-fat foods is unhealthy, or worried that eating things high in fat was going to cause weight gain or increase your risk of heart disease, then this is the episode for you.
We’re going to break down everything you need to know about fat, and how to approach it from a gentle nutrition standpoint within your intuitive eating journey.
Let’s do this!
Episode Highlights
-What we learned from the low-fat era (besides how bad fat-free salad dressing tastes)
-The difference between fat in food and fat in your body (they’re NOT the same thing)
-Should you worry about “healthy” fats vs “unhealthy” fats?
-How to approach fat within the context of intuitive eating
Today’s Wellness Woo is the Glucose Goddess
Resources Mentioned
- Listen to Episode #138 about Carbs
- Listen to Episode #123 about Protein
Read the full episode transcript here.
Resources for Your Intuitive Eating Journey
Intuitive 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
Subscribe and Review
Rate, Review, & Follow on Apple Podcasts
I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you haven’t already done so. Follow now!
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How can you end the war with your body (and make PEACE with it too)?
When you call a ceasefire, you’re not giving up or “letting yourself go” - you’re learning how to befriend your body and take care of yourself at a much deeper level.
That’s what you’re going to learn from my guest today, Nina Manolson. Nina is a therapist and Body-Peace® coach who brings her 30 years of experience to the table to share how she helps women get off the dieting rollercoaster, and into a compassionate way of eating.
We discuss everything from how to respond to your inner critic, what to do if your closet is a nightmare because nothing in it fits, and what the heck “body peace” is - and how you can find it too.
Nina shares tips and strategies that you can apply, including a powerful exercise that she walks you through to help you reconnect with your body in a more loving way.
Prepare your heart, because this episode is incredible!
Resources Mentioned
- Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster
- Learn more about Nina Manolson
- Check out Nina Manolson’s free resources
- Follow Nina on Facebook or Instagram
Read the full episode show notes here.
Resources for Your Intuitive Eating Journey
Intuitive eating education on the blog Work with KatyConnect with Katy Harvey
Website: KatyHarvey.net
Instagram: @katyharvey.rd
Facebook: KatyHarveyRD
Subscribe and Review
Rate, Review, & Follow on Apple Podcasts
I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you haven’t already done so. Follow now!
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Tune in for this exclusive podcast-only version of the Navigating the Balancing Act Masterclass!
You know that dieting doesn’t work as a long-lasting solution…But I’m guessing there might be part of you that still wishes you could lose weight? I get it.
So what do you do with that desire to lose weight when you’re also trying to ditch dieting and make peace with food and your body? THIS is the “balancing act” that we are navigating and is exactly what I’m breaking down in this masterclass.
Pop in your earbuds, and get ready to be inspired and learn some actionable strategies that are going to help you approach this differently than you have before!
Episode Highlights
1. How to Navigate the “Messy Middle”: Where you know dieting doesn’t work but you also want to feel more comfortable in (and about) your body
2. Actionable Strategies to Start Feeling Better in Your Body RIGHT NOW: Even if part of you still desperately wants to lose weight
3. A Proven Framework to Improve Your Health, Confidence and Body Image: And how you can simultaneously achieve peace and freedom with food along the way!
CLICK HERE TO JOIN NON-DIET ACADEMY!
*If the doors to Non-Diet Academy have closed when you are listening to this episode, feel free to reach out to me about the next cohort, and ways we can work together in the meantime.
For full episode show notes click here.
Resources for Your Intuitive Eating Journey
Intuitive 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
Subscribe and Review
Rate, Review, & Follow on Apple Podcasts
I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you haven’t already done so. Follow now!
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In this episode, I’m sharing how my client was able to FINALLY find peace with both food and her body after struggling with dieting, food obsession, forcing herself to exercise, and hating her body for over a decade.
I’m walking you through the exact steps we took, and the strategies I taught her that allowed her to heal her relationship with food, her body and exercise.
If you are struggling with any of these things, then this episode is a *must* listen!
Key Takeaways
1. Dismantling the diet mentality and letting go of dieting behaviors: You’ve got to understand how the diet mentality shows up in your thoughts in order to move away from dieting behaviors (which are often still present even if you’re not “officially” on a diet).
2. Changing the way you eat requires changing the way you think about food: It’s one thing to let yourself eat the foods you consider “unhealthy” - it’s another thing to change how you view these foods and how you feel about yourself for eating them. This is essential for lasting peace with food.
3. Weight and health are not the same thing: You can improve your health without obsessing about weight loss. True health is so much more than this, and by letting go of your weight obsession it opens the door to you addressing your health in ways that are effective.
Today’s Wellness Woo is V Shred
Resources Mentioned
- Join Non-Diet Academy before enrollment closes!
- Grab a spot inside my free masterclass “Navigating the Balancing Act”
Read the full episode show notes here.
Resources for Your Intuitive Eating Journey
Intuitive 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
Subscribe and Review
Rate, Review, & Follow on Apple Podcasts
I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you haven’t already done so. Follow now!
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You’ve probably tried to lose weight before in order to feel healthier or more confident. Heck, you’ve maybe even experienced increased confidence and better health as a result of weight loss in the past…But was it sustainable?
We don’t want to build your confidence on a house of cards that crumbles the minute you fall off the bandwagon or gain weight.
You deserve to have more stable confidence than this. And it ain’t going to come from chasing the number on the scale.
In this episode, I’m going to share what you need to focus on instead of weight loss if you want to feel better about your body.
Key Takeaways
1. What we have been taught “looks good” is based on diet culture’s narrow definition of health, beauty and attractiveness.
2. The problem(s) with attaching your confidence to weight loss: It hinges upon doing something nearly impossible.
3. 2 key strategies to improve your confidence: HOW you can choose to start thinking differently about your weight, your body, your health…and your confidence.
Today’s Wellness Woo is lectins and oxalates.
Resources Mentioned
- Reserve Your Seat (For FREE) in the Navigating the Balancing Act Masterclass
Read the full show notes here.
Resources for Your Intuitive Eating Journey
Intuitive 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
Subscribe and Review
Rate, Review, & Follow on Apple Podcasts
I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you haven’t already done so. Follow now!
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In this episode, I’m pulling back the curtain to share with you what the conversation sounds like with my clients if they’re slipping back into old habits.
I want to normalize that this happens, and it doesn’t mean you’re failing, that intuitive eating doesn’t work, or that there’s something wrong with you.
Rather than going into a shame spiral that makes you just want to throw in the towel, it’s important to be curious when you’re slipping back into old habits, and to explore what is happening to better understand it so that you can gain clarity on how to move forward.
I’m going to walk you through exactly how I do that with my clients. This is an important episode for anyone to hear, because we all slip back into old habits that we’ve been trying to change. This happens to everyone, whether it be with food, or exercise, or going to bed on time, or maybe you’re trying to show up differently in your relationships or at work.
Bottom line, behavior change is hard, and this conversation is going to help you see how to get through some of the ups and downs so you don’t give up on yourself or your process towards finding peace with food.
Key Takeaways
1. A roadmap to making peace with food: My 5 phases to becoming a non-dieter (and what a “non-dieter” actually is)
2. What I say to clients when they’ve slipped into old habits: How I melt the shame, the questions I ask them, and next steps to move forward
3. 2 Case Examples: Clients who struggled with falling back into old habits, and how they worked through this
Today’s Wellness Woo is foot bath detoxes at the state fair.
Resources Mentioned
-Grab the Free 5 Phases to Becoming a Non-Dieter Guide
-Click here to DM me on Instagram for the discount code for Non-Diet Academy (or click here to DM me on Facebook)
Read the full episode transcript here.
Resources for Your Intuitive Eating Journey
Intuitive 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
Subscribe and Review
Rate, Review, & Follow on Apple Podcasts
I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you haven’t already done so. Follow now!
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I know, I know, it’s so tempting to try and lose weight before vacations. In fact, it almost feels like you’re supposed to lose weight before a trip.
I’m here to have a big sis heart-to-heart with you today to let you know that cutting out carbs and restricting your food isn’t going to make you happier on vacation. It’s going to make you miserable.
In this episode, we’re going to talk about how to handle those urges to get back on the dieting bandwagon before a trip or special event such as a party or wedding, and I’m going to show you what to do instead when it comes to your strategy with eating.
You’ll learn how to incorporate satisfying food, without cutting out your favorite sweets or desserts, and how to do this without going overboard. I’m going to show you the utility of flexible structure with food and menu planning (minus the diet mentality).
We’re also going to dig into some strategies with body image so that you can wear the swimsuit, show your bare arms in that dress you bought, and be in the photos - no more avoiding these things!
Key Takeaways
Don’t be dieting and restricting to lose weight before a vacation or event. This will backfire on you. Plan satisfying meals and snacks to help you stay in the headspace of eating intuitively and providing yourself with food you enjoy (rather than restricting). (Don’t forget to grab the templates for this at nondietacademy.com/menuplan) Wear the darn swimsuit. Desensitize yourself to it by DOING IT. Wear it at home to practice if you need to. Find a style you like. Work through your fears of judgment about your body from people who you haven’t seen in a while. Even if they judge you, it’s going to be ok. You don’t have to spend your life dieting and obsessing about food to win their approval. Be in the photos. Capture the memories. Don’t scrutinize yourself.Today’s Wellness Woo is cortisol.
Resources Mentioned
- Grab my Free Meal Planning Cheat Sheet + Templates
- Listen to Episode 83: Can You Balance Your Hormones? Navigating Menopause, Intuitive Eating and Body Changes
Read the full show notes here.
Resources for Your Intuitive Eating Journey
Intuitive 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
Subscribe and Review
Rate, Review, & Follow on Apple Podcasts
I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you haven’t already done so. Follow now!
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Ice cream is hands down my favorite food of all time. I often eat it as my snack in the evening before bed (and yes, sometimes I literally eat it in bed).
However, if you find yourself binging on ice cream (or any other food) at night, and if it is basically the only thing you have to look forward to in your life, then (I say this lovingly, because I care about you), we need to have a chit chat - which is what we’re doing in this episode.
If food is the only thing that brings you joy, and if binging every night is your pattern at the end of the day, and you’re feeling stuck, frustrated, ashamed, and worried that things will never get better - I’ve got you covered. We’re going to talk about how to break out of this cycle, so that you can still enjoy food AND your life outside of food, without food having more importance than it should.
Key Takeaways
If food is the only thing in your life you look forward to, that’s telling us something really important What your Total Conscious Time (TCT) has to do with your eating How to decrease food obsession by first making sure you’re eating enough The areas of your life to audit to see what’s lacking and what areas need attention outside of foodDecreasing the space that food is taking up will allow you to let LIFE in, which might be really fun and exciting, and it might be really hard and challenging. No matter your experience, I’m here to support you through it. Let’s dig in!
Today’s Wellness Woo is euphemisms like “play food” and “sometimes food.”
Resources Mentioned
- Grab My Free Breaking the Binge Cycle Worksheet
- Dan Siegel’s Healthy Mind Platter
Read the full show notes here.
Resources for Your Intuitive Eating Journey
Intuitive 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
Subscribe and Review
Rate, Review, & Follow on Apple Podcasts
I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you haven’t already done so. Follow now!
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Do you have old clothes in your closet that no longer fit, but you’re hoping that you’ll lose some weight and be able to wear them again?
Have you ever bought something in a smaller size that you currently wear to use it as “motivation” to lose weight? Perhaps a smaller bathing suit for an upcoming vacation, or you ordered your wedding dress a size smaller than you are now?
Well, I hate to tell ya, but purchasing and holding onto clothes that are too small isn’t a magic potion for weight loss. (In fact, it’s a recipe for failure - and I don’t use that word lightly.)
In this episode we’re not just digging into your closet - we’re digging into your BELIEFS about your body. Grab your pen and paper, and maybe a sparkling water, and let’s unpack your clothes AND your body image.
Episode Highlights
-Examining your thoughts, feelings and core beliefs about your body. (Don’t forget to grab the Body Image Journal Prompts to help you with this.)
-How shame is connected to our body image
-Brene Brown’s 4 steps to shame resilience
-Shifting your fears about weight gain from “What if” to “Even if”
Today’s Wellness Woo is Hers.
Resources Mentioned
Grab my Body Image Journal Prompts
Join my Intuitive Eating Made Easy FB group
Read the full episode transcript here.
Resources for Your Intuitive Eating Journey
Intuitive 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
Subscribe and Review
Rate, Review, & Follow on Apple Podcasts
I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you haven’t already done so. Follow now!
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What to say if your child ever says, “I feel fat,” or if they are called fat by kids at school or someone in their life.
Learn the do’s and don’ts of navigating these tricky conversations, whether you have small kids at home, teenagers, or even adult children.
Erin Kerns Vazquez is my guest today, and she is going to walk us through how she went from dieting since the age of 10, to wholeheartedly embracing body acceptance and intuitive eating.
Erin was bullied about her weight as a kid, and she wrote a children’s book about what messages she looks back and recognizes she needed to hear at a young age about her body. She describes the well-intentioned ways that adults in her life tried to help her “get healthier” (i.e. lose weight) to feel better about herself and to silence the bullies, and how these attempts at helping missed the mark.
It’s a powerful conversation about healing your own body image, unpacking the messages you received about your body (and bodies in general) during childhood, the way that diet culture has reinforced these messages, and what you can do to foster a healthy body image for yourself and the children in your life.
Key Takeaways
1. Beliefs about our bodies start young: The way we see our parents talking about their own bodies impacts how we feel about our own bodies, even now as adults.
2. A “healthy body image” doesn’t necessarily mean body positivity: Rather, it means that you have peace and neutrality with your body (even on the days you might wish it were different).
3. What to say (and NOT say) to your kids if they say, “I feel fat”: Be clear and confident for how you navigate these tricky conversations with your kids, as you support them in navigating body image in a weight-obsessed world.
Resources Mentioned
- Body Image Journal Prompts: Grab my FREE guide filled with journal prompts to help you heal your body image from within.
- Purchase Erin’s book “Your Body Is Never Bad” on Amazon (and don’t forget to leave a review for her on Amazon!)
- Check out Erin Vazquez’s other books on Amazon
Read the full episode transcript here.
Resources for Your Intuitive Eating Journey
Intuitive 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
Subscribe and Review
If you enjoyed this episode, please subscribe and leave a review! Your feedback helps us reach more people and improve the show.
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Get unstuck if you’re feeling lost or confused with intuitive eating!
Given that intuitive eating is an approach towards food that’s much different from dieting because it doesn’t include rules to follow, it’s easy to feel like you’re floundering like a fish out of water, or that you don’t know what you do.
Rather than winging it with food, I am going to show you how to regroup and refocus your energy on the things that are going to help you master the skills of intuitive eating like a seasoned pro.
To do so, we are going to use Principle 6 of intuitive eating, “Discover the Satisfaction Factor,” as our North Star to help all of the other Principles fall into place.
I’m also going to show you how having structure with food is going to HELP you eat more intuitively (and yes, this might sound counter-intuitive, but hear me out). I’ll be teaching you how to approach eating intentionally each day, so that your body gets what it needs, and it doesn’t become a free-for-all with food.
Key Takeaways
1. Satisfaction as the “hub” of intuitive eating: Why you should focus on this if you’re feeling lost or stuck
2. Importance of having a consistent eating schedule: This is going to help you tune into your hunger/fullness, and it’s going to help your body know what to expect
3. The 3 questions to ask yourself before you eat: This is going to help you honor your cravings AND your nutritional needs
Episode Highlights
Focusing on Principle 6 of Intuitive Eating, “Discover the Satisfaction Factor” will help you implement all of the other principles with more clarity Just because you feel stuck or worried that intuitive eating won’t work for you doesn’t mean you should give up. Join my upcoming masterclass on how to troubleshoot why intuitive eating isn’t working for you, and how to get unstuckResources Mentioned
Sign up for my FREE Masterclass Why Intuitive Eating Isn’t Working For You (And How To Fix It) Listen to Episode #139: The 3 Things I Wish I Could Tell You Before You Started Intuitive Eating Book: Intuitive Eating by Evelyn Tribole and Elyse ReschRead the full episode transcript here.
Resources for Your Intuitive Eating Journey
Intuitive 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
Subscribe and Review
Rate, Review, & Follow on Apple Podcasts
I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you haven’t already done so. Follow now!
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What I would tell you in the very beginning so that you can implement intuitive eating the right way, without getting lost, stuck or way off base! This episode goes hand-in-hand with the next episode, #140: How to Refocus If You Feel Lost or Stuck With Intuitive Eating. You can think of these episodes like sisters or besties, so make sure you listen to that one next!
Looking back, I wish someone would have told me a few things when I was first getting into intuitive eating and healing my own relationship with food. Even as a dietitian, there were things I didn’t know and things I didn’t realize in the very beginning.
In this episode, we’ll dig into Principle 3 of intuitive eating, which is called “Make Peace With Food,” you’re going to see that having peace with food doesn’t just mean eating whatever the heck you want, whenever you want it.
If you’ve been trying to figure out how you can ditch dieting, embrace intuitive eating, and make peace with food, today’s episode is exactly what you need to hear! I’m going to share the mindset shift that completely changed how I approach my eating, and it is something that has given tons of my clients their own “ah-ha” moments as well.
Key Takeaways
1. Neutralizing your judgments about food: You can’t truly have peace with food if you’re still labeling it as good/bad or healthy/unhealthy
2. Intuitive eating vs impulsive eating: Eating “whatever you want, whenever you want” isn’t going to get you where you want to be.
3. Peace with food means saying yes AND no to food: It’s equally as important to let yourself eat what you desire, as well as being able to say no to food when you’re not hungry or it doesn’t meet your body’s needs.
Episode Highlights
A deep dive into why Principle 3 of Intuitive Eating, “Make Peace With Food” is such a game changer. Saying “no” to food without it feeling restrictive Make sure you go listen to Episode 140 which pairs with this episode!Resources Mentioned
Sign up for my FREE Masterclass Why Intuitive Eating Isn’t Working For You (And How To Fix It) Listen to Episode 140: How to Refocus If You Feel Lost or Stuck With Intuitive Eating Book: Intuitive Eating by Evelyn Tribole and Elyse ReschRead the full episode transcript here.
Resources for Your Intuitive Eating Journey
Intuitive 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
Subscribe and Review
Rate, Review, & Follow on Apple Podcasts
I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you haven’t already done so. Follow now!
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This episode is part of the MACRONUTRIENT SERIES which contains episodes about carbohydrates, protein and fat. Make sure you’re subscribed so that you automatically get all of the episodes, and go back and listen to the protein episode after you’re done with this one. IIt’s linked below.
Today we are talking about carbohydrates, aka “carbs.” Carbs are so scary these days that you could dress up as bread for Halloween and send chills down people’s spines (maybe a slight exaggeration). Diet culture has us thinking that we’re going to gain a ton of weight and instantly get diabetes if we have carbs, but that’s not how it works.
We’re going to break down the science behind carbs, how to figure out what amount of carbs is right for YOUR body’s individual needs, and how to use the skills of intuitive eating to figure this out…no tracking or measuring required!
Key Takeaways
1. What even are carbs?
2. What happens when you don’t eat enough carbs
3. What happens when you eat too many carbs
4. How many carbs do you need per day?
Todays Wellness Woo is The Carnivore Diet
Resources Mentioned
- Listen to Episode #123: How Much Protein Do You Actually Need?
- FREE QUIZ: Discover Your Unique Path to Food Freedom
Additional 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
Subscribe and Review
If you enjoyed this episode, please subscribe and leave a review! Your feedback helps us reach more people and improve the show.
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Is it hard for you to “waste” food? Meaning, is it hard to leave the last few bites of food behind on your plate? Do you find yourself continuing to clean your plate, even though you’re working on honoring your fullness and eating intuitively? If, so you’re in the right place!
Key Takeaways:
The fear of wasting food and money is a common reason that people struggle with the fullness aspect of intuitive eating Letting go of OLD beliefs (e.g. “The starving children in Africa”) that are getting in your way Calling in NEW beliefs that are going to empower you to get comfortable with food waste, listen to your body, and break through to the next level on your intuitive eating journeyToday's Wellness Woo is Candida Overgrowth
Resources Mentioned
- Grab the Food Freedom Summer Bundle for only $44
- Episode #133: What To Do If You're Full But Want To Keep Eating
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
Subscribe and Review
If you enjoyed this episode, please subscribe and leave a review! Your feedback helps us reach more people and improve the show.
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It’s summertime and that means pool parties, BBQ’s, vacations, family reunions, and all sorts of other things that can make body image extra challenging. In this episode, I’m digging into some do’s and don’ts that are going to help you work through these body image challenges with clarity and confidence, so you can lather up with SPF and your flip flops and go enjoy all that summer has to offer.
Key Takeaways
1. Body image challenges: Things like chafing, wearing shorts, and being sweaty can be extra hard in the summer. We’re going to talk openly about it!
2. Live life fully: Instead of avoiding events, hiding in the back of photos, or wearing pants when it’s a million degrees outside - let’s lean into experiencing joy in your body as it is right now.
3. Dieting doesn’t solve anything: As tempting as it might be to go on a diet to slim down for summer events, it’s not going to help you.
Episode Highlights
-4 Body Image Do’s for Summer
-4 Body Image Don’ts for Summer
-The pep talk you needed to work through your body shame, to take back your power to go out and enjoy the heck out of this summer!
Todays Wellness Woo is The China Study
Resources Mentioned
- Food Freedom Summer Bundle: A bundle of masterclasses and resources to help you live life fully and eat intuitively this summer.
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
Subscribe and Review
If you enjoyed this episode, please subscribe and leave a review! Your feedback helps us reach more people and improve the show.
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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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