Episodes
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Do you ever feel like you have an angel on one shoulder and a devil on the other shoulder, and both are constantly talking in your ear telling you what you “should” and “shouldn’t” do with food?
Even if you’ve never thought of it in the angel/devil sense before, there’s a good chance that you have experienced some type of inner dialogue or food police that has a long list of rules about which foods are “healthy,” which foods are “junk,” and how you shouldn’t eat past 8pm.
(Cue the guilt when you break one of these rules.)
In this episode we’re going to talk about how to identify the voices that you’re listening to with your eating, and how to connect with your True Self and your body’s inner wisdom to tell you what you need.
Make sure you stick around until the end because I have a really powerful journaling exercise that I want you to try that is going to help you figure out what your True Self sounds like, and how to let that voice be your guide.
Episode Highlights
-Identifying the voices of angel and devil on your shoulder, as well as your inner food police, and noticing how they keep you disconnected from your body
-How to discover the wisdom of your True Self when it comes to your eating, which allows you to listen to your body, enjoy food without guilt, and honor your health.
-A journaling exercise that will help you get clarity on what your True Self wants and needs, and how to silence your inner food police.
Today’s Wellness Woo is bone broth.
Resources Mentioned:
Purchase the book Intuitive Eating by Evelyn Tribole and Elyse Resch Purchase the Intuitive Eating Workbook by Evelyn Tribole and Elyse Resch Join me inside Intuitive Eating Exploration starting in January! DM me for info on the free “Have Your Cake & Eat It Too” New Year’s intuitive eating challengeRead 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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In a world full of messages about how to eat, and what to eat, and what NOT to eat…this gets even more challenging when we’re talking about children.
We all want the kids in our lives to grow up having a positive relationship with food, and good health and nutrition.
Whether you’re a parent, an aunt, a grandparent, a teacher or just an adult who wants to understand how your own childhood messages impacted your relationship with food, this episode is for you, and you’re going to love hearing what my special guest has to say.
I’m chatting today with fellow dietitian, Nicole Cruz, who is the founder of Nourish Together, a shame-free approach to family nutrition focused on instilling food and body trust.
Nicole explains how to help kids navigate things like sugar (gasp!), weight gain, balanced eating, and diet culture.
She also shares the most common mistakes that she sees parents and caregivers making in the way that they’re talking about and approaching food with kids, and the ways that we can help kids grow up to be “healthy” (she actually calls it “competent”) eaters.
Trust me, you’re not going to want to miss out on the wisdom and actionable steps that you’ll hear from this conversation with Nicole.
Episode Highlights:
What is the parents’ job with food, and what is the kids’ job with food - and why it’s important to distinguish the two to prevent battles over food, endless snacking and eating their veggies. How much sugar is too much? And how do you have limits with sweets and snacks without it being restrictive and setting your kid up for disordered eating? What to do if you or your pediatrician are concerned about your child’s weight, and how to prevent this from turning into a lifetime of dieting and body image concerns (while still addressing their health).As you can see, there’s a LOT of great info here, and I can’t wait for you to dig in. Go ahead and push play and let’s go!
Resources Mentioned
- Follow Nicole Cruz on Instagram and DM her if you want more information about her programs or services
- Check out Nicole’s website
- Grab Nicole’s free guide 5 Keys to Raise an Intuitive Eater
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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It’s the ho, ho, holidays and that means that not only are gingerbread cookies and eggnog everywhere, but there’s also the pressure to make “healthy holiday swaps” with your favorite foods and recipes.
Here’s the problem: This is probably going to backfire on you.
So often, when we try to “healthify” the foods we enjoy, it ends up making them less satisfying, and we feel deprived (even at a subconscious level), which sets us up to overeat.
How many times have you found yourself shoveling in the chocolate after trying to satisfy your sweet tooth with a piece of fruit? It’s the same phenomenon when we try to make our holiday recipes healthier. (And let’s be honest, by “healthier” we usually mean lower in calories because we’re so afraid of weight gain.)
So what can you do to take care of your health this holiday season, without having to forego your grandma’s famous cookie recipe, or sub in cottage cheese for cream cheese?
I’ve got you covered! Hit play, and let’s dig in!
Today’s Wellness Woo is Planet Fitness Total Body Rejuvenation
Resources Mentioned:
Join my FB Group Intuitive Eating Made Easy Grab my FREE holiday intuitive eating guide Check out Intuitive Eating Exploration, my group workbook study starting in January!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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What if your feelings could do more than make you want to dive head first into a bag of chips – What if your feelings actually became a valuable indicator of what you were needing outside of food?
Rae Thomas is my guest today, and she’s the Chief Clinical Officer of Feelings Found, a women-owned company creating tangible tools for emotional exploration. She uses academic research and her experience as a therapist to create tools for naming emotions, figuring out your values, and generally supporting mental health.
In our conversation, we talk about how our emotions impact our eating - whether it be emotional eating, or losing your appetite because you’re so stressed out or upset about something. Rae walks us through how to name our emotions with specificity, so that we can identify exactly what we are feeling and needing.
We also talk about how emotions show up in our bodies, and ways that your body is communicating to us throughout the day beyond just hunger and fullness. You’re going to hear how mastering the art of emotional acceptance and awareness is going to help you with becoming an intuitive eater.
If you’re ready to learn how to identify, cope with and FEEL your feelings, without it disrupting your ability to eat intuitively, this episode is for you!
Resources Mentioned:
- Shop holiday discounts at Feelings Found
- Connect with Feelings Found on Instagram
- Grab my free Intuitive Eating During the Holidays Guide
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 Rollercoaster
Connect 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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Did you know that 64% of Americans report feeling guilty about the food they eat during the holidays? I don’t know about you, but I find that really sad. The holidays are meant to be a time of joy, celebration and connection - not guilt.
In this episode, I’m digging into how to give yourself permission to enjoy the holiday foods that you love, without going overboard, and without feeling like you’ve done something wrong.
Let’s face it, diet culture is especially loud this time of year, and all of that noise makes it hard to listen to your body and to trust yourself with food. I’m going to give you some really practical strategies to help you enjoy food this holiday season, while also listening to your body.
Intuitive eating can be your superpower this time of year! Go ahead and hit play, and I’ll show you how to use intuitive eating to your advantage as you navigate the holidays, so that you can have peace and freedom with food (minus the side of guilt).
Today’s Wellness Woo is collagen
Resources Mentioned
Grab the Free Holiday Intuitive Eating Guide Here
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 feel compelled to say “yes” to food during the holidays when someone offers you something that they made? Does saying “no” feel rude, or like some form of restriction brought on by diet culture?
If you’re like I used to be, you wrestle with wanting to say yes to people please, and to prove to yourself that you’ve broken all of your former dieting food rules. But you also want to be able to say no when you’re not hungry for something, or when your body is telling you that it’s not going to make you feel good.
With the holidays upon us, you know that Aunt Judy will be at the table telling you to take a piece of her pecan pie that she made just for you because she knows it’s your favorite. And your mom will want you to try the new cheese dip she made from a recipe she saw on TikTok.
We’re diving into how to politely say “no” when you don’t want to eat something, without feeling rude, and without it being diet-y or restrictive. (Spoiler - it starts with making peace with food in the first place.)
If you’re ready to make this the holiday season where you let your body lead you, so you can enjoy the foods you want, while also honoring your hunger and fullness, then you need to listen to this episode right now!
Episode Highlights:
-The importance of first having permission to say YES to food (so that saying no doesn’t feel like restriction)
-When and how to say NO to food during the holidays
-Scripts for ways you can politely say “no, thank you” and listen to your body when someone offers you food you’re not hungry for
Today’s Wellness Woo is the Simple app
Resources Mentioned
- Grab my FREE guide Intuitive Eating During the Holidays
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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It’s that time of year where you’re going to be seeing people you haven’t seen in a while, and if some of those people have lost a bunch of weight, it can feel really triggering. With GLP-1 medications being all the rage, it’s easy to assume that “everyone” is taking it.
This episode is about understanding and managing your own personal feelings about when other people lose weight. It can stir up feelings of jealousy, envy, anger, second-guessing yourself, insecurity, comparison, inadequacy, concern, annoyance, and so much more.
In this conversation, we’re going to work on preparing you for the next time this happens, and what you can do in those moments when those emotions have been stirred up.
Episode Highlights
-Noticing and naming the emotions that you’re feeling when you see someone who has lost weight
-Shifting from judgment and comparison, to compassion and connection
-Remembering your WHY and your values on your own journey
-Tips for navigating diet talk and weight loss conversations at holiday gatherings
Today’s Wellness Woo is the fear of microwaves
Resources Mentioned
Join my Intuitive Eating Made Easy FB Community for connection and support! Listen to Episode 120: Can Ozempic and Other Semaglutide Medications Ever Align With Intuitive Eating? Listen to Bonus Episode: It’s Getting Hot In Here: Ozempic, Semaglutide and Intuitive Eating PART 2Read 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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We need to have a heart-to-heart. If you’ve ever hidden food wrappers or candy wrappers in the trash, because you want to hide the evidence of what you’ve eaten, this conversation is for you.
Eating in secret, and hiding the wrappers is a far more common struggle than most people realize. And it all ties back to a sense of shame about the food you’re eating, about your body, about your weight, and about what you believe you “should” be doing in order to be healthy.
Perhaps you’ve gotten judgmental comments from other people about what you’re eating, or about your body. Maybe you are trying to limit or avoid certain foods, such as candy, only to find yourself giving in and eating a bunch and feeling guilty and deeply ashamed. Heck, you might have even stolen a bunch of your kids’ Halloween candy when they were sleeping and hid the evidence so that they wouldn’t be mad at you (I see you, moms and dads!).
The thing is, you don’t need to be ashamed of eating. Hiding the wrappers only fuels the shame and the inner narrative that you shouldn’t have eaten that food in the first place (which, ironically, just makes you want it more).
In this episode, we’re going to dig into how to break away from secretly eating food, releasing the wrapper shame, and developing the inner peace and confidence to eat unapologetically.
Pop in your earbuds, grab your favorite beverage (and maybe a snack) and let’s dig in!
Episode Highlights
-Why we sneak food
-The shame loop
-Melting the shame and creating guilt-free eating
-Releasing the wrapper shame
Today’s Wellness Woo is Arbonne’s 30-Day Reset
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 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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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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