Rebuilding Trust With Your Body

If you feel like you know intuitive eating makes sense…but you still catch yourself thinking like a dieter, especially this time of year, this episode is going to feel like a deep exhale. Diet culture mindset traps are sneaky, subtle, and so automatic that you may not even realize they're stealing your peace with food and your confidence in your body. In this episode, I'm breaking down 5 of the most common mindset traps that keep women stuck in guilt, shame, body obsession, and all-or-none thinking - especially during the holiday season. Don't let diet culture steal your joy this holiday season. Let's name the thoughts holding you back!   Episode Highlights: ☑️ 5 OF THE MOST COMMON MINDSET TRAPS: The sneaky thoughts that have been baked into your psyche for decades, that you might not even notice are there because they're so normalized.   ☑️ HOW THESE TRAPS ARE SABOTAGING YOUR RELATIONSHIP WITH FOOD: What happens when these thoughts are impacting your behaviors - and keeping you stuck.    ☑️ CREATE PEACE, JOY AND EASE THIS HOLIDAY SEASON: You deserve to enjoy Christmas cookies, eggnog (if you like it, Lol), and warm comfort foods without feeling guilty or making up for it with exercise.    Today's Wellness Woo is cycle syncing.   Resources Mentioned - Grab my 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 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!

If the thought of walking into a holiday gathering leaves you worrying about how others will judge your body, you are so not alone. When your body has changed, you're no longer dieting, and you're surrounded by family members who love to comment on weight, food, and "being good," it can feel incredibly vulnerable. But you don't have to white-knuckle your way through it this year. In this episode, we're getting real about what it's like to show up in your here-and-now body, and how to do it with confidence, clarity, and self-trust.  You'll learn practical strategies to ground yourself before you walk through the door, what to do in the moment if insecurity hits, and how to gently (or firmly!) shut down comments about your weight or food choices. I'll talk through body comparison, facing relatives who are on the latest diet, and managing that "everyone is judging me" feeling. You'll leave with scripts you can actually use, boundaries you'll feel proud of holding, and a plan to support yourself emotionally before, during, and after the gathering. You deserve to enjoy your holidays without policing your body, and this episode will help you do exactly that! Episode Highlights   💫 Specific strategies for what to do BEFORE you go to your holiday gatherings where you're worried about your body being judged,    💫 What to do while you are there if you're in your head feeling insecure   💫 Scripts for what to say if someone does comment on your body, or talks about their diet   Today's Wellness Woo is toasters.   Resources Mentioned   ☎️ DM or email me for my Non-Diet Hotline 3 days of private messaging coaching Black Friday 30% off discount! 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 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!  

If Thanksgiving makes you anxious about overeating, losing control around certain foods, or gaining weight, this episode is going to feel like a deep breath for you. I'm walking you through 3 simple, empowering strategies that will help you build a holiday plate you feel confident about while actually listening to your body. These strategies are designed to help you enjoy Thanksgiving…REALLY enjoy it…with more ease, more satisfaction, and trust in yourself. Whether this is your first holiday season practicing intuitive eating or you're deepening the work, you'll walk away with practical steps you can use the moment you sit down to your holiday meal. Let's make this Thanksgiving feel calmer, more connected to your body (and your loved ones!), and filled with the joy you deserve. Episode Highlights ✔️ What to do with your eating leading up to big holiday meals (because what you do before hand is going to have a major impact on the big meal itself) ✔️ Get clear on how to tune into your hunger and cravings before making your plate ✔️ Give yourself full permission to enjoy the special holiday foods without guilt ✔️ How to use a mid-meal check-in to stay present while eating, and prevent overeating BLACK FRIDAY DEAL: Stepping Off the Dieting Rollercoaster Mini-Course 50% Off using code HOLIDAYREADY50 at checkout!   Today's Wellness Woo is diet talk at the Thanksgiving table (and how to respond)   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Join Katy's weekly intuitive eating newsletter Intuitive eating education on the blog Work with Katy 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!  

In this episode, I'm joined by Aly Breathe, a mindset and self-trust coach. Aly moved solo to Canada at just 22 and rebuilt her life and business from the ground up. Through that experience, she learned that self-trust isn't something you're born with. It's something you build one decision at a time. We talk about how self-doubt can show up in sneaky, rational ways, the mindset shifts that help women stop second-guessing themselves, and why confidence isn't about "faking it till you make it." Aly also shares simple daily practices to strengthen your self-trust muscle and tune back into your inner wisdom. If you've ever felt stuck in self-doubt around food, your body, or your life, this conversation will help you reconnect with that calm, confident voice within you. Episode Highlights   ✨ The subconscious and subtle ways that self-doubt shows up and undermines your confidence ✨ How to stop second-guessing yourself and listen inward ✨ What happens when you finally listen to (and trust) yourself ✨ Simple daily practices to overcome overwhelm    Resources Mentioned   - Listen to Aly Breathe's podcast Brave Enough to Win - Check out Aly Breathe's coaching programs and resources   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Join my weekly email newsletter for intuitive eating tips! 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!

What if exercise didn't feel like a chore, or something that you "have to" do each week, but rather something you WANT to do for reasons that have nothing to do with burning calories or controlling your weight? I know that might sound too good to be true, but my buddy Courtney McCarthy is here to share how to do this.   With over 10 years of fitness and coaching experience, Courtney has worked with hundreds of women to heal their relationship with both their body and with exercise. Courtney's mission, as the CEO and founder of Loyobo, an online fitness community for women, is to show women how to write your own rules when it comes to fitness and health. She will be your biggest hype girl along the way (and who doesn't need a hype girl in their life?!).   3 KEY TAKEAWAYS FROM THIS EPISODE:   🏋️You can love your body and not love how you look - Yes, it's possible. Courtney reveals how to rethink your relationship with your body and how you feel about it, separate from your weight or appearance.   🧘Having structure without rules - Learn how to be intentional and consistent with movement, without all the "shoulds."     🏃 If you don't like exercise, there are still ways you can be active - It's all about finding what works for YOU in your life. Courtney explains how she helps women who hate gyms and sweating to find movement they can be consistent with.   Resources Mentioned   - Check out Courtney McCarthy's resources on her website. - Follow Courtney McCarthy on Instagram. - DM Courtney the word 'APPLY' on Instagram for a free 30-minute Confidence Call!   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Sign up for Katy's weekly newsletter for intuitive eating tips and resources! 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!  

Let's be real…there's so much noise out there about what women "should" eat during perimenopause. From cutting carbs to loading up on protein shakes to "balancing your hormones" with some magic supplement. It's EXHAUSTING and CONFUSING.    In this episode, I'm cutting through the clutter and breaking down the 5 biggest nutrition myths about perimenopause so you can finally feel confident about how to nourish your body.   Here's what we're diving into: why dieting to lose belly fat is one of the worst things you can do for your metabolism (and what actually helps), how much protein you really need to support muscle and energy, and the truth about carbs (yes, they belong on your plate).    I'll also walk you through what's actually worth your money when it comes to supplements, and why calcium pills aren't the miracle we've been told they are.   Then we'll get into the fun stuff…how soy, fiber, and omega-3 fats can work with your body to ease symptoms, support your heart and brain, and help you feel more balanced overall.   By the end of this episode, you'll have a clear, simple picture of what your body really needs in this season. No dieting, no tracking, no nonsense. Just smart, evidence-based guidance for perimenopause and menopause through the lens of intuitive eating.   Episode Highlights   ☑️ Busting the 5 most common nutrition myths about perimenopause   ☑️ How much protein you *actually* need during and after perimenopause   ☑️ What gentle nutrition strategies will make a meaningful difference - for your perimenopause symptoms AND your ongoing health   Today's Wellness Woo is Rise Workouts   Resources Mentioned   💌 Want my free cheat sheet with all the nutrition takeaways from this episode? DM or email me and I'll send it right over.   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   FREE Guide: The 10 Daily Habits of Intuitive Eaters 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!  

Do you ever tell yourself you can't be trusted around Halloween candy? You swear you'll "just have one," but somehow you end up knee-deep in wrappers feeling guilty and frustrated with yourself. It's not a willpower problem. It's because the candy has "charm." In this episode will help you finally understand what exactly "charm" is and how it works. Spoiler alert: it has nothing to do with willpower or discipline. It's because years of diet culture messaging have trained you to see candy as "bad," creating guilt, restriction, and the urge to overeat the very thing you've been trying to avoid. All of this gives the candy power, which I call "charm." Hit play and we'll break down the real psychology behind feeling out of control around candy, and how mental restriction fuels cravings, why willpower always backfires, and what it actually takes to rebuild self-trust with food. You'll also hear how cultural messages like "sugar is toxic" or the "Switch Witch" tradition reinforce this diet-y mindset, even for kids. By the end of this episode, you'll see that the solution isn't more control - it's PERMISSION. You'll learn the first steps to "decharming" candy so it no longer has power over you this Halloween, or in in the future. Episode Highlights   🍬 How diet culture and "sugar fear" conditioning (yes, even the Switch Witch) make Halloween candy feel forbidden…and why that fuels cravings and guilt. 🍬 The real reason you feel "out of control" around candy (and how mental restriction keeps you stuck in the eat–repent–repeat cycle). 🍬 The first steps to "de-charming" candy so it loses its power and you can finally enjoy it without guilt or bingeing on it.   Today's Wellness Woo is Go Pure Beauty.   Resources Mentioned   - Grab your ticket to the Decharming Halloween Candy Workshop HERE! - Free Hunger and Fullness Guide   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 Rollercoaster Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD  Subscribe and Review   Rate, Review, & Follow on Apple Podcasts  

How to get out of your own way.   Sometimes the necessary thing for becoming an intuitive eater isn't more mindfulness skills or gentle nutrition strategies - it's letting go of certain behaviors.    In this episode, I'm outlining the 5 key things that I had to quit doing that cleared the path for me to fully make peace with food and become an intuitive eater. Quitting each of these things felt uncomfortable in the moment, but it was exactly what I needed in order to break free from the grip that diet culture still had on me.   If you've ever felt stuck trying to figure out how to eat things like ice cream or your favorite potato chips without going overboard or still feeling guilty, or afraid to let go of your bathroom scale because it makes you feel "safe" to know what's happening with your weight, then this episode is going to show you what's possible when you choose to let go of these behaviors and deepen your trust with yourself and your body.   3 KEY TAKEAWAYS FROM THIS EPISODE:   🔑 Satisfaction > Calories. Peace with food only happened once I stopped treating my eating like a math equation.   🔑 Thinking of food as "good/bad" keeps you stuck. It gives the food "charm" and increases your cravings for it.    🔑 Ditching the scale creates freedom. When I stopped weighing myself, I gained the space to be able to listen to my body and experiment with food without constantly "checking the damage."   Today's Wellness Woo is arsenic in white rice.   Resources Mentioned   - Grab your spot in the Decharming Halloween Candy Workshop 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 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!  

After years of dieting, many women find themselves stuck in a cycle of self-doubt, overthinking, and questioning every decision they make about food, movement, and their bodies. In this episode, I'm joined by trauma therapist turned author Emily Romero, creator of The Self-Trust Model™, to talk about what it really means to rebuild self-trust, especially after years of trying to "fix" your body. We explore how trauma shows up in our relationships with food, what it means to listen to your parts without judgment, and how to start trusting your body even if it feels foreign or uncomfortable. Whether you're just starting your intuitive eating journey or you've been working on body peace for a while, this conversation will help you come home to yourself with more compassion and clarity. ✨ Topics we cover: – Why dieting often disconnects us from self-trust – How trauma can impact your relationship with food and body image – What "parts work" is and how it helps with healing – Why it's okay to still want weight loss, and how to hold space for that – Gentle, doable ways to reconnect with your intuition today Resources Mentioned   - Grab a copy of Emily's book You Can Trust Yourself - Follow Emily Romero on Instagram - Emily Romero's website   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Join Katy's weekly newsletter for intuitive eating tips! 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!

If you've ever wondered what types of intuitive eating, health and body image conversations are happening behind-the-scenes inside my coaching programs, this episode is literally going to allow you to listen in!   What you're about to hear is me putting 4 members of my Intuitive Eating Made Easy Facebook community in the "Hot Seat" and coaching them through their questions, as if they were my private client sitting right in front of me.    If you've been thinking about hiring me or joining us inside Non-Diet Academy, this is where you're going to get a taste of what it's like so that you can hear with your own ears the power of being in a group coaching program where you not only get the benefit of being coached yourself and being guided through your own struggles, but you also get to reap the benefits of others' work too!    I honestly think you're bonkers if you don't want to get inside this program right now, because I know in my soul that it could 10x your progress and help you to have more peace and freedom with food, your body and your health than you can even imagine - before the holidays even hit this year!!   Episode Highlights   🔥 "K" asked, "How do I deal with strong urges to emotionally overeat?"   🔥 "E" gets coached through where candy fits in with intuitive eating (and health), and whether Diet Coke is really as dangerous as we've been told.    🔥 "P" was wondering, "How do I fully support my body and stay on track with intuitive eating when life gets busy or stressful?"   🔥 "A" is navigating how to set boundaries with her roommate who is on a diet, and what to do if she still hasn't found 'joyful movement' even after trying for a couple of years.    Resources Mentioned:   - Email or DM me to sneak into the current cohort of Non-Diet Academy that just started!  - Join the Intuitive Eating Made Easy Facebook Group   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 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!  

If you've been on an intuitive eating journey, and you feel like it's going at a snail's pace, then this is the episode for you. We're digging into 3 specific strategies you can use right away that will speed up the process for you, so that you don't have to keep spinning your wheels and feeling frustrated.    This isn't about turning intuitive eating into a "quick fix" or skipping over the important parts. It's about moving the needle forward, without doing mediocre work - because you're going to be focusing your energy on taking action on the things that actually work to move you forward.    If you desperately want freedom with food, peace with your body and to not go to bed every night feeling guilty about what you ate that day, then you are in the right place.    Pop in your ear buds, grab a pen and paper to take notes, and let's do this!   Episode Highlights   🍽️ How sneaky, hidden and lingering parts of the diet mentality are slowing you down and holding you back from mastering intuitive eating.    🍽️ The 3 strategies that will speed up your intuitive eating journey (without sacrificing the important skills and lessons you need to learn along the way).    🍽️ A 4th BONUS strategy that you don't want to miss…I saved the best for last!!   Today's Wellness Woo is black seed oil.   Resources Mentioned   - JOIN NON-DIET ACADEMY TODAY!   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 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!  

Do you feel like dieting is where you shine? Where you can follow the plan, feel in control, and you feel like you're doing something positive for yourself?...But when you're not dieting everything falls to pieces and suddenly you're stuffing your face with cookies and feeling like crap?    Dieting offers a sense of structure, security, and the hope that if you just "stick with it" and "do it right" that you'll have the body (and life) of your dreams.    My guest today is a client of mine who grew up in a home shaped by diet culture where her mother was always dieting, "bad" foods were hidden, and she was shamed for eating, and shamed for not eating (hello, Clean Your Plate Club). Meanwhile, there were shaming comments made about her body that set her up for a lifelong struggle with body image and yo-yo dieting.   Diana McNeill is a recently retired fitness instructor who had a wakeup call when her husband was diagnosed with stage 4 cancer, and she realized that she couldn't keep wasting her precious time, energy and attention on dieting anymore.    That's when she discovered intuitive eating, and has been on a journey towards making peace with food, healing her body image and navigating life without dieting any longer.    Listen to Diana share her story of healing, the specific steps she's taken to "do the work" of intuitive eating, and how you can follow in her footsteps to make peace with food too.    Episode Highlights   "Life is too precious to spend at war with your body. Stop treating your body so poorly and remember your freedom begins when you stop letting your appearance define your worth." – Diana McNeill   Resources Mentioned   - Join Non-Diet Academy 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 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!

Losing weight would make you happier, healthier and more confident, right? In this episode we're going to look at what happens when weight loss doesn't deliver on its promises.    I know that this might be hard to hear, but the grass truly isn't always greener, and even if you don't believe me (yet) I want you to listen to this episode and hear me out. I'm sharing some facts that might surprise you, and several real life stories and examples that will blow your mind and help you look at your weight differently.    This isn't about giving up on yourself or weight loss. It's about exploring the assumptions you're making about it, and what it is that you're really desiring that you've hoped weight loss would give you.   Episode Highlights   ✔️ What actually happens after weight loss   ✔️ Common myths that don't pan out   ✔️ The hidden cost of weight loss pursuits   ✔️ Shifting the question about "How can I lose weight?"   Today's Wellness Woo is the whole foods plant based diet.   Resources Mentioned:   - Join the FREE Navigating the Balancing Act Masterclass   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 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!  

Let's lay it all out on the table. What feels hard about letting go of dieting? What is holding you back from going all-in with intuitive eating? If we were sitting down on the couch, cozy under blankets with a cup of coffee or tea, what would you tell me about where you feel stuck, scared or uncertain right now?   In this episode, we're digging into the costs of what you lose when you step away from dieting, and stop chasing weight loss. (Because the truth is, it ain't all sunshine and rainbows.)    We're also going to talk through how to navigate this "messy middle" where you know in your heart that dieting isn't the answer, but you also don't feel convinced about intuitive eating either.    Episode Highlights   #1 - The things you give up when you give up dieting. There are some very real costs to letting go of dieting…but some of them aren't true.   #2 -  4 things you think you can't have or do with intuitive eating, but you absolutely can.    #3 - How to navigate the messy middle where you know that dieting doesn't work, but you're still not totally convinced that intuitive eating is working for you either.   Today's Wellness Woo is Garson Therapy   Resources Mentioned   - Grab your FREE spot inside the Navigating the Balancing Act Masterclass! - Join my Facebook group Intuitive Eating Made Easy   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 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!    

I used to think that in order to be healthy I had to avoid things like carbs, and fat...and basically anything that tasted good. Even as a dietitian, I got sucked into thinking of food as good/bad, and I approached my eating with restriction being my strategy for health.   It wasn't until I flipped things around and started practicing "nutrition by addition" and embracing ALL foods as part of 1) listening to my body, and 2) overall balanced eating, that I saw how it's totally possible to get healthier while eating bagels, pasta, ice cream, and Oreos.   That's because the all-or-none mindset with food actually backfires. It either leads to restriction, deprivation, and a life of rigid rule following...or it leads to being off the rails bingeing on food.   In this episode, we're going to cover 5 things we'd change immediately if you came to me and wanted to eat bagels while watching your labs improve, your digestion feel better, and your blood sugar stabilize.   When you do all of these things consistently, enjoying bagels and pasta while simultaneously watching your health improve doesn't just become possible...it becomes your reality.   If you're ready for this to happen, hit play and let's go!   Episode Highlights   1️⃣ The #1 daily behavior I would tell you to STOP doing immediately. (Besides dieting…obviously we're not doing that anymore around here, right?)   2️⃣ The first thing that you should do each morning that will improve your health and get both your metabolism and digestion working properly.   3️⃣ My mix-and-match strategy for pairing food together to allow you to eat the foods you enjoy, while balancing your blood sugar and honoring your health. (aka my "Have Your Cake and Eat It Too" method!)   Today's Wellness Woo is Poppi.   Resources Mentioned   - Sign up for my weekly email newsletter 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 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!

Find yourself doing well with your eating during the week, only to end up bingeing on the weekends? Here's the fix.   Let's face it, whether you're on a diet, or you've been doing intuitive eating (or you're somewhere in between), weekends are harder with food. There are social events, dinners out, cocktails, tailgates, bridal showers, your kids' sporting events, and so many things that can throw you off your normal eating routine…and lead to a binge…on the weekends.   In this episode, I'm giving you real, simple, and doable ways to stop the weekend binges, so that your weekend eating can be enjoyable, balanced and easy.    These aren't going to be time-consuming things like meal prepping or journaling a novel. Instead, they're mental reframes, anchor points, and strategies that will keep you connected with your body (rather than off the rails with food).    I also talk about something that might sound counter-intuitive…why menu planning for your entire week at a time might just be the most powerful way to cut down on the weekend binges, allow yourself to eat all the foods you love (not just on the weekend but during the week as well), and to still include things like veggies, fiber and protein on the weekends so that your body is getting the consistent nourishment it needs.    (And trust me, you're still going to be able to enjoy weekends full of dinners out with your girlfriends, cake at weddings, brunch, and your favorite adult beverages - without guilt, and without going overboard.)   Episode Highlights   🍽️ Why weekends are so triggering (and the variables you're probably overlooking that are feeding into the cycle)   🍽️ Losing track of listening to your body - and how to stay connected with your hunger, fullness, and gentle nutrition ALL week (and weekend!) long   🍽️ What to do instead: Intuitive eating tools for weekends   Today's Wellness Woo is Javvy Coffee   Resources Mentioned   - Grab my free menu planning guide + templates 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 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!

Let's be real: the info online about health, wellness and nutrition can be confusing and overwhelming. What's legit? What's true? What does it mean for YOU and your body?   In today's episode I'm walking you through the current trends that I'm seeing in the industry as a dietitian, the new diets on the horizon, hot topics in pop culture and healthcare, and what's worth paying attention to right now for your health.    We're going to cut through the noise, make sense of the science, and call out the BS nonsense that's out there. Trust me, I'm not holding back!    Episode Highlights   -The most popular questions that I've been asked this year -What dieting trends are gaining traction -The commoditization of menopause -Pop culture that's influencing what we do  -My hot take on GLP-1s (that might ruffle some feathers) -Michelle Obama's new sports drink -Ultra processed foods -The Presidential Fitness test is baaaack (and why I'm concerned about this)   Today's Wellness Woo is Get-Dreamy Overnight Whip.   Resources Mentioned   - Sign up for my weekly email newsletter 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 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!  

Around here, no food is off limits. ALL foods can fit (unless you're straight up allergic to them, obviously). And just like nothing's off limits with food - nothing's off limits with your questions.   In this Ask Me Anything episode, I'm answering YOUR burning questions that members of my Intuitive Eating Made Easy Facebook group submitted, and grab the fire extinguisher because they're comin' in H-O-T-T.   Questions Answered:   ❓ If I still want to lose weight, does that mean I'm not fully integrating intuitive eating into my life?   ❓ Does anyone lose weight with intuitive eating?   ❓ How do I navigate emotional eating and impulsive eating?   ❓ How do mental health disorders impact intuitive eating?   ❓ Help! I have night eating syndrome, depression, and am in perimenopause, and I'm still eating at night. What should I focus on next?   ❓ How does perimenopause impact our ability to intuitively eat? And how does it impact weight and cravings?   ❓ What's the average length of time it takes to become an intuitive eater?   ❓ How long should it take to "decharm" a food?   ❓ Does too much sugar really cause withdrawals and spikes in blood sugar levels?   ❓ How do I navigate anxiety/overwhelm and hunger at the same time while feeling good?   Today's Wellness Woo is pink Himalayan salt   Resources Mentioned   - Join my weekly email newsletter here for behind-the-scenes stories and resources! - Click here to grab your spot inside Intuitive Eating Exploration   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 Rollercoaster   Connect with Katy Harvey on Social Media!   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!

If you're wondering how the heck my clients are eliminating overeating and judgmental thoughts, without going on another restrictive diet or giving up their 10pm ice cream…it's because they're rewiring all the sneaky ways diet culture still lives rent-free in their heads.   >> It's about learning how to respond when the old patterns come roaring back. >> It's about WHAT TO DO when it's 9pm and you're standing in front of the pantry with zero hunger    AND…   It's about rebuilding trust with your hunger cues, ditching the food guilt, and embracing a life where dessert isn't a bad word.    Which is precisely what I did with my client, whose relationship with food + her body (and her LIFE) changed massively in just under a year…all because she stuck with it when things felt hard.   Together, we worked through 4 key areas where she got stuck along the way:   1️⃣🔑 Knowing when, what and how to eat (using intuitive eating) - especially with ADHD   2️⃣🔑 Blood sugar and A1c concerns, and what to do about the "charmed" foods that she still overate sometimes   3️⃣🔑 The body image spiral when she got her friend's wedding invite   4️⃣🔑 A block against exercise…she wanted to want to do it, but felt so much resistance   And in this episode, I'm sharing the exact tools and strategies that I used with her at each of these junctures, so you can use these strategies and see how the work is actually done. (It's a lot more complex than "just listen to your body.")   You deserve to feel calm around food, at home in your body, and to trust yourself again - just like my client above. Hit play and let's dig in!   When you're done listening, let me know which strategy or tool you're going to try!     EPISODE HIGHLIGHTS:   -4 Key areas that my client got stuck on her intuitive eating journey -Tools, strategies and frameworks that I gave her to improve her health, without any food tracking or obsession -The mindset shift with exercise that took it from feeling like a chore >> to self-care that she actually enjoys (most days…and what she tells herself when she doesn't feel like working out)    Today's Wellness Woo is ozone therapy.     RESOURCES MENTIONED:   - Ready to stop messing around and to experience the peace and freedom that my client has discovered? Click here to join me inside Non-Diet Academy! (Plus get some special perks for joining right now!)   - Sign up for my weekly newsletter to get simple tips, fresh insights, and a dose of encouragement to help you trust your body and find freedom with food.   -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 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!

Curious what I say to my clients who want to do intuitive eating AND they still want to lose weight? (Spoiler: This is most of my clients when we first get started.)    I am embarrassed to say this, but earlier in my career, I used to tell people, "I don't do weight loss" and would send them on their way. I wasn't even willing to help them.    Now I meet my clients where they are at. I'm still not going to put them on a diet, but I absolutely will help them explore their relationship with food, their concerns about their weight, what they're hoping weight loss will do from them, and what their body is needing.    In this episode, I'm taking you behind-the-scenes of what I say to clients when they bring this up, and what our work then looks like together.    Episode Highlights:   -The fantasy of weight loss, and the underlying reasons it feels so important to us -What the science says about health and weight (and what the heck is "set point weight" anyway?) -2 case studies from real life clients (and how they found their body's set point weight AND made peace with it)   Today's Wellness Woo is David Bars.   Resources Mentioned:   🗺️ Join us for Intuitive Eating Exploration, starting August 11! - Check out The Intuitive Eating Workbook by Evelyn Tribole and Elyse Resch   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 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!