Rebuilding Trust With Your Body (Katy Harvey)

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	Pub. Date	Title	Duration
	22 Jun 2023	Afraid to Keep Certain Foods in the House? How to "Decharm" Your Binge Foods	00:36:31
Let's be real for a moment. Society has bombarded us with messages about what we should and shouldn't eat. We've been led to believe that certain foods are "good" while others are "bad." But here's the thing—food shouldn't be a source of guilt or shame. It's time to challenge those beliefs and “decharm” the foods you’re afraid to keep in the house. We’re going to dive headfirst into practical strategies to reframe your perceptions of binge foods so you can break out of the restrict-binge cycle for good. Together, we'll unpack 3 different strategies for “decharming” your binge foods so that you can keep them in the house without any stress (and even forget they’re there). I want you to feel empowered, armed with knowledge and practical tools to foster a harmonious relationship with food. Wouldn’t it be amazing to have some ice cream when it sounds good without devouring the entire container? And wouldn’t it be great to eat a handful of chips with lunch and not dive headfirst into the bag later that afternoon? You CAN keep these foods in the house without going overboard, I promise. So grab your headphones, pour yourself a cup of something refreshing, and join me for this exciting episode. Let's make peace with binge foods, release the guilt, and embrace a more joyful way of living. Today’s Wellness Woo is the OMAD (One Meal A Day) diet. Are you ready? Let's do this! Links Mentioned: Join the Empowered Intuitive Eating Experience Workshop
	22 Feb 2022	10 - How to Quickly and Easily Plan a Week's Worth of Menus (While Still Eating Intuitively)	00:27:21
“Here's the vicious irony, depriving yourself of food actually makes you want it more. And by keeping an abundance of all types of foods at home, you'll find that you become desensitized to it over time.” - Katy Harvey I know a lot of people who are resistant to planning out their meals ahead of time because it feels like it's not going to allow them to eat intuitively, and it can be really reminiscent of being on a diet when you plan out or you meal prep your food for a week as a way of trying to be in control and to limit your eating. I know all about that. And so for this episode, we're going to talk about the counterintuitive ways that menu planning will help you become a more intuitive eater, how to plan a week's worth of menus and snacks in six simple steps and less than 30 minutes, and the grocery strategy that is going to keep you satisfied and organized with food. Listen in! [ 00:01 - 11:41 ] How Menu Planning Will Help You With Intuitive Eating Making meal planning fit in your busy schedule Noticing “stress olympics” amongst college kids and young professionals Keeping an abundance of food in your pantry and being desensitized to it over time Planning satisfying meals to enjoy food [11:42 - 21:42 ] 6 Simple Steps for Planning a Week’s Worth of Meals Under in Less Than 30 Minutes Step 1: Assign a designated grocery day Decide when you’ll make your menu grocery list Bonus tip! Keep a running list of food or meals that you want to eat on your grocery list Step 2: Sit down and plan your dinners Look at your calendar and strategize based on your schedule Plug in dinner ideas that are satisfying Being creative with your leftovers Step 3: Plan 2 breakfasts to rotate Have a sweet and savory option Step 4: Plan your lunches Check your calendar and know when you’ll eat out or not Have a backup option on hand Step 5: Stock-up on snacks Think about different flavors and texture Think about food in different nutrient categories Don’t be afraid of snacks! Step 6: Be flexible and listen to your body [21:43 - 23:08 ] Grocery Shopping Strategies Take the menus that you just created, and figure out the groceries that you'd need Check what groceries you have in your pantry [23:09 - 27:21] Wrapping up! Shift your mindset from limiting to providing Keeping you organized and being flexible Final tips on your meal plans Resources Mentioned: Grab the resources here! Key Quotes “What if we normalized rest and self care as necessities in our lives and not as luxuries? That would be a pretty big shift, wouldn't it? ” - Katy Harvey “Here's the vicious irony, depriving yourself of food actually makes you want it more. And by keeping an abundance of all types of foods at home, you'll find that you become desensitized to it over time.” - Katy Harvey JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.
	28 Mar 2023	How (and Why) to Stop Labeling Food as Healthy and Unhealthy	00:30:59
Labeling food as “good” and “bad” sets us up to judge ourselves as good and bad when we eat those foods. And if you’re tired of feeling like food has power over you, letting go of these food judgments is one of the most helpful things you can do. It’s a tall order though, because we live in a world that constantly sends us messages about how certain foods are “healthy” and other foods are “unhealthy.” It’s even built into the marketing of food products. We’ve got Halo Top ice cream, which is supposed to be seen as a holier-than-thou alternative to regular ice cream, and Skinny Pop popcorn which is marketed as healthier than regular popcorn because it’s lower in calories. It can feel impossible to escape this stuff. Don’t worry though, because by the end of this episode you’re going to understand how to neutralize your food judgments so that you can truly have peace and freedom with food. Different foods have different nutrients - and that’s a wonderful thing, not something to be afraid of! So if you’re ready to stop battling food, and stop feeling guilty when you eat a piece of pizza or cake, then hit play and let’s dive in! Today’s Wellness Woo is EFT tapping for weight loss. Links Mentioned in This Episode: Check out Non-Diet Academy Join my FB group Download the Free Breaking the Binge Cycle Worksheet
	30 Mar 2023	[BONUS EPISODE] Katy Get's Raw & Real About her Own Food Freedom Journey & Becoming a Non-Diet Dietitian	00:49:40
In this episode I’m flipping the script and my social media manager, Emilee Wilson, is asking me the questions. We talk about my relationship with food while growing up, why I became a dietitian, how I built my online business, and so much more! I share things in this episode that I’ve NEVER shared before. If you’re at all curious about what it takes to go from feeling food obsessed to having total freedom with food, I’m getting real about how I got there, and what some of my students have done to make peace with food and their bodies too. You’re not going to miss this behind-the-scenes discussion (and you’re going to love hearing Emilee share her passion for the work that she does and how it’s also helped her heal her relationship with food). Hit play and enjoy! Links Mentioned: Join my online course Non-Diet Academy Follow me on Instagram Follow me on TikTok Join my FB group
	15 Nov 2022	How to Stop Emotional Overeating as a Coping Mechanism	00:22:58
This week on the podcast, I’m talking about the differences between physical and emotional hunger. In the episode you’ll hear: Why we turn to food in response to emotions and a different way to think about this struggle How to separate out physical vs emotional hunger before you eat so you can choose what you truly want to do with food in that moment The 3 key questions to ask yourself when you’re in that shame cycle from emotional eating - so that you don’t just keep eating The main thing I really want you to take away from this discussion is that emotional eating isn’t bad or wrong, and it’s certainly not a character flaw. It can be a signal for you to look at the feelings and unmet needs that you are having outside of food, and that can actually be a really wonderful and helpful thing. Resources mentioned: Ellyn Satter’s definition of normal eating Hunger and fullness scale Book: Atlas of the Heart by Brene Brown Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net Rate, Review, & Follow! “What I didn’t know I needed!" If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image. Also, if you haven’t done so already, make sure you follow the Rebuilding Trust with Your Body podcast. If you’re not following, there’s a good chance you’ll miss out on value-packed episodes each week.
	21 Feb 2023	You Are More Than Your Body: Showing Up Fully and Building a Life That You Love With Amy Porterfield	00:34:20
Today I’m talking about a side of my business that I’ve never shared on this show before. We’re going to talk about HOW I created my business and my podcast where I get to help you with these things, because I want you to know that you can do big things in your life too. My guest in this episode is Amy Porterfield, an ex-corporate girl turned online marketing expert and CEO of a multimillion dollar online business. After one fateful boardroom meeting and witnessing the lifestyle, financial, and work freedom an online business has to offer, Amy developed her nine-to-five exit plan and never looked back. Through her best-selling courses and top-ranked marketing podcast Online Marketing Made Easy, Amy has helped hundreds of thousands of entrepreneurs turn in their two weeks’ notice and trade burnout for freedom, income, and impact. Amy’s action-by-action teaching style provides aspiring business owners with the tools they need to bypass the overwhelm and build a business they love. In this episode you’ll hear: How Amy overcame her negative body image and fear of judgment that was holding her back in her business. What it has been like for Amy to show up less polished and more authentically online, and how people feel more connected to her in sweatpants and without makeup on. Why you should think about the ways you’re “playing small” in life, and to consider the gifts that you have to share with the world. Make sure you grab a copy of Amy’s new book, Two Week’s Notice! It just might change your life. You can find Amy’s podcast Online Marketing Made Easy here. This week's Wellness Woo is about MLM's. You can send me your Wellness Woo stories at rebuildingtrustwithyourbody@gmail.com Connect with Katy here!
	15 Mar 2024	BONUS - It’s Getting Hot In Here: Ozempic, Semaglutide and Intuitive Eating PART 2	00:37:27
This episode is a BONUS Part 2 for my previous episode about ozempic, semaglutide and whether these GLP-1 drugs can coexist with intuitive eating. And boy, oh boy was that a juicy episode. A lot of people were shocked by what I had to say. The discussion that happened inside my Facebook group following this episode was on fire, and so many great points were brought up, and in this episode I want to dig into some of those comments and keep this convo going. I’m also going to be busting some myths, and talking through how to see past the diet culture B.S. that’s wrapped up in all of this. Make sure you also listen to Part 1, Episode 120: Can Ozempic and Other Semaglutide Medications Ever Align With Intuitive Eating? After you listen to this episode, DM me on IG or FB with your thoughts! This topic is so complex and nuanced, and we need to keep talking about it.
	11 Mar 2025	#175: How to Trust Your Body Again After Years of Ignoring Your Hunger and Fullness	00:44:46
You’ve spent years trying to outsmart your hunger - pushing it down, ignoring it, or waiting until you “deserve” to eat. But what if I told you that ignoring your hunger is exactly what’s keeping you stuck in the binge-restrict cycle? In this episode, I’ll show you why your body’s hunger signals aren’t the enemy - they’re actually the key to finding food freedom. Here’s the truth: when you ignore your hunger, your body doesn’t just sit back and accept it. It fights hard to get the energy it needs - through cravings, obsession, and feeling totally out of control around food. But the problem isn’t you. It’s the dieting rules that have convinced you to fear your own body’s needs. Imagine what it would feel like to actually trust your hunger and eat without guilt. That’s exactly what we’re diving into today. If you’ve ever felt like you can’t trust yourself around food, this is the episode you can’t afford to skip. Episode Highlights Why you lost trust in your body The biological, metabolic and mental consequences of ignoring your hunger and fullness How to rebuild trust with hunger and fullness Case example from a client who learned to trust her body - and how you can too! Today’s Wellness Woo is red dye 3. Resources Mentioned - Grab the FREE GUIDE 5 Simple Steps to Reconnecting With Your Hunger and Fullness 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!
	06 Sep 2022	How To Change Your Relationship With Food, Ditch Dieting, And Find Food Freedom	00:33:47
A lot of people are afraid that they’ll never be able to change their relationship with food and that they’re going to be stuck battling food and negative body image for the rest of their life. But I’m here to tell you it doesn’t have to be that way. No matter how long you’ve been struggling it absolutely is possible to recover from all of this. How do I know? Well, this ain’t my first rodeo. I’ve been doing this work for over a decade now, and I have worked with hundreds of people to help them heal their relationship with food. Is it easy? No. Is it worth it? Absolutely, yes. Healing your relationship with food is totally possible, no matter how long you’ve been struggling and now matter how much you might worry that you won’t be able to change. You truly can, and I want to give you that spark of hope and encouragement. Click here to grab my free guide mentioned in the episode: The 5 Phases of Becoming a Non-Dieter I can't wait for you to listen! Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net Rate, Review, & Follow! “What I didn’t know I needed! This podcast really helped me understand intuitive eating and how to incorporate it in my life. Katy’s approach to helping us understand and trust our bodies is like nothing I’ve ever seen before." So if you’re ready to FINALLY make peace with food, hit play and listen to this episode and give yourself the gift of freedom in life moving forward. You’ve got this!! Are YOU ready to learn how to eat intuitively? Join my FB group called Intuitive Eating Made Easy!
	07 Feb 2023	The Happiness Trap: Why Weight Loss Doesn't Fix Your Body Image and How Yoga, Mindfulness and Body Acceptance Can Help	00:59:09
Have you ever thought to yourself, “I’ll be happy when ____?” And then you fill in the blank with something like, “when I lose weight,” or, “when I get healthier,” or, “when I feel more confident about my body?” This is something that Erica Mather calls “The Happiness Trap” with our bodies. Erica is the author of Your Body, Your Best Friend: End the Confidence-Crushing Pursuit of Unrealistic Beauty Standards & Embrace Your True Power. She is a 1000-hour certified yoga therapist, helping people feel better in and about their bodies. She uses yoga therapy to help the injured, ill, and aging, and her programs to help people change their perspective on the purpose and value of their bodies. Erica came on the Rebuilding Trust With Your Body and we talked about: How yoga and mindfulness can help us be more connected with our bodies and our emotions The pursuit of thinness as a path to happiness - and mindset mistake most people are making around this Why ignoring your body’s signals creates problems with your body image 3 key tips for body acceptance that you can implement TODAY This week’s Wellness Woo is about Beach Body. Send me your Wellness Woo stories at rebuildingtrustwithyourbody@gmail.com. Click here to grab the free Body Kindness Journal mentioned in the episode. Click here to grab a copy of Erica’s book Click here to visit Erica Mather’s website
	13 Feb 2024	#116: Beyond the Basics: What Comes After the 10 Principles of Intuitive Eating?	00:45:38
So you understand the basics of intuitive eating…now what? What happens next? That’s the question I’m answering in this episode. Once you understand how the 10 principles of intuitive eating work, you’re not done with healing your relationship with food. In fact, I’d argue that you’re only just beginning. You can think of the 10 principles as the basics, and my hunch is that you want to go beyond the basis. If you’re ready to FULLY have peace with food, for eating to feel easy, and to trust that you are taking care of your health, then listen as I walk you through the 4 areas that you’re going to want to focus on next. These 4 areas are going to help you go deeper and cultivate long-term healing in your relationship with food and your body. No more quick fixes around here. We’re in it for true and lasting peace and freedom with food. Sound good? Hit play and let’s do this! Today’s Wellness Woo is intermittent fasting. Resources mentioned in this episode: Grab your free spot at The Eating Made Easy Masterclass For full show notes, visit: katyharvey.net/podcast116 Connect with me on Instagram! Join my free FB group Intuitive Eating Made Easy
	15 Apr 2025	#180: When Gut Issues Make You Afraid to Eat: A Conversation with Digestive Expert Anna Mapson	00:38:28
If you’ve ever felt afraid to eat because of how food makes you feel (bloating, cramping, unpredictable trips to the bathroom), this episode is for you. I’m joined by Anna Mapson, a registered nutritional therapist who specializes in IBS and digestive health, and who understands the delicate balance between managing gut symptoms and maintaining a healthy relationship with food. We talk about how food fear can develop when you’re constantly trying to avoid symptoms, how that overlaps with disordered eating, and why simply cutting out more foods isn’t the answer. Anna shares her compassionate approach to gut healing that focuses on adding variety back in, not restricting even more. We also discuss: Why elimination diets can backfire long-term The importance of working through food fear How to build trust with your body when your symptoms feel out of control Practical tips for expanding your diet without flaring your symptoms Whether you're navigating IBS, other gut issues, or supporting someone who is, this episode will help you feel less alone, and more hopeful about your path forward! Resources Mentioned - Download Free Resources for IBS on Anna’s Mapson’s Website - Connect with Anna Mapson on Instagram - Listen to Anna’s Podcast: Inside Knowledge for People With IBS 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!
	12 Apr 2022	17 - 8 Things I Would Do Differently If I Started Over With My Own Intuitive Eating Journey	00:36:58
In this episode, I will share with you what I would do differently if I were starting over, knowing what I know now. Having worked with hundreds of clients and doing this for over a decade, I’ve seen what works and what doesn’t for people. If I know then what I know now, my journey would’ve been easier and less intimidating. So listen in to get these episodes nuggets! [00:58 - 32:13 ] 8 Things I Would Do Differently If I Started Over With My Own Intuitive Eating Journey Check out my new favorite free resources: A free quiz unique path to food freedom #1 - I would journal more This allows us to slow down and reflect on our thoughts and feelings #2 - Worked with a professional or taken a course My process of intuitive eating would’ve been faster without the unnecessary fear or shame Consult a certified intuitive eating counselor, dietician, or therapist Utilize online resources but be mindful as there are other misleading information online as well #3 - Joined an online community Learn with other people who are also going through what you’re going through #4 - Stopped weighing myself sooner Stepping away from the weighing scale, event temporarily could be a part of your healing process #5 - Seek out learning about weight stigma and anti-fat bias I discuss the 10 Adverse Childhood Events (ACE) #6 - Turn off the Food Network and get a new hobby When you deprive yourself of food, food is all you could ever think of #7 - Set the idea of health off to the side I'm infinitely healthier mentally and physically now than I was before I embraced intuitive eating. #8 - Approach your journey of Intuitive Eating with self-compassion Extend yourself the same kindness you would to a friend [32:17 - 36:58] Wrapping up! How to acknowledge your feeling when you are having a bad body image day Key Quotes “Sometimes people need to hear things from others who are at like that peer level and not the leader or the professional, they need to hear things from each other, for it to feel a little bit more relatable or real.” - Katy Harvey, non-diet dietitian JOIN Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.
	11 Jul 2023	#85: Stay In Your Own Lane: How to Trust Your Own Body and Your Own Needs, Without Comparing Yourself to Others	00:38:37
Do you ever compare your eating (or your body) to other people? You know what they say: Comparison is the thief of joy. And it’s true, especially when it comes to our eating and body image. If you’re trying to make peace with food, the last thing you need is to start second guessing yourself because you’re hung up on how your friend, partner or coworker is eating. You’ve got to stay in your own lane and do what’s right for YOU. This is easier said than done, I know. Which is why in this episode I’m going to be sharing: Strategies for staying in your own lane and how to stop comparing How to tune out the food/diet talk and change the conversation How to be at ease even when others are dieting, restricting or losing weight Go ahead and pop those ear buds in and get ready to feel more clear and confident in your own approach to eating and health. Today’s Wellness Woo is heavy metal detoxes. Resources mentioned in episode: Join the Empowered Intuitive Eating Experience Virtual Workshop
	27 Aug 2024	#145: What I Say to My Clients If They're Slipping Back into Old Habits	00:42:09
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 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!
	26 Apr 2023	6 Unpopular Opinions That I Have About Nutrition and Health as a Dietitian	00:40:00
Do you have any unpopular opinions? I certainly do, especially about things in the health and wellness space. Today I’m going to share 6 of my counter-cultural opinions - things that I stand behind with conviction. Some of these might surprise you because they are in such stark contrast to what our society tells us is “healthy.” More than anything, I hope that this episode will give you permission to be a more critical consumer of information in the health and wellness space and to question the things that we hear that we “should” do for ourselves. Health isn’t a black-and-white issue. There is so much gray area in between. Things that are helpful for some people might not be for others - and that’s ok! As you (hopefully) are rebuilding trust with yourself, you’ll develop the confidence to do what’s right for YOU (without diet culture telling you how to do it). Today’s Wellness Woo is the Paleo Diet. Links mentioned in episode: Body Kindness Journal Pages
	03 Apr 2023	How to Accept Your Body (Even If You Don't Like Your Weight)	01:07:23
This episode is a replay of my recent masterclass about body acceptance. So if you weren’t able to make it to the masterclass, this is your chance to tune in - and I promise you’re going to be glad you did! In the masterclass, you’ll hear: How to get unstuck with your body image. Why everything you've tried over the years to fix your body image hasn't worked and never will. (And what will work instead!) Strategies that will ACTUALLY improve how you feel about your body. A powerful way to change your inner dialogue about your body - so that you can have more peace and fewer "I feel gross" days. The proven method to improve your health, confidence and body image. And how you can simultaneously achieve peace and freedom with food along the way! Trust me, this is going to be a game changer for you. Go ahead and hit play, and let’s get you feeling better about your body! Links mentioned in episode: Enroll in Non-Diet Academy today (enrollment closes April 6)
	13 Dec 2022	What is Body Dysmorphia? 3 Lies You Tell Yourself & How to Accept Your Body as it is Right Now	00:33:06
In this episode I’m giving you the pep talk you need to stop obsessing about weight and to get comfortable in your own skin. I’m going to share 3 lies you are telling yourself that are preventing you from accepting your body, along with a journaling exercise that is so powerful. Also, I’ll be breaking down what body dysmorphia is (and what it’s not, because it’s very misunderstood). Having negative body image is different from true body dysmorphia, and a lot of people confuse these two terms, so I’m going to clear this up and help you better understand your own relationship with your body. Click here to grab the free journaling pages I mention in the episode: nondietacademy.com/bodykindness Want to know how to help people in your life ditch the diet mentality too? Share this episode with them. That’s all you have to do - I’ll take it from there! Now…go ahead and hit play and enjoy! Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net Rate, Review, & Follow! “What I didn’t know I needed!" If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image. Also, if you haven’t done so already, make sure you follow the Rebuilding Trust with Your Body podcast. If you’re not following, there’s a good chance you’ll miss out on value-packed episodes each week.
	04 Feb 2025	#168: Releasing the Grip: Breaking Free from Diet Culture (Part 1)	00:25:50
You swore off dieting, but…you still feel guilty eating “too much.” You secretly hope your daily walks will shrink your body. You find yourself getting on the scale “just to see.” Sound familiar? That’s diet culture’s grip - sneaky, insidious, and still influencing your choices, even in ways you don’t even realize. In this 1st episode of a special 3-part series, I’m breaking down exactly how diet culture keeps you hooked, why it feels so hard to let go, and what you can do to start loosening its grip. We’ll talk about the hidden ways dieting still controls you, the fears that keep you stuck, and the freedom that’s possible on the other side. If you’ve been half in, half out with intuitive eating and wondering why it’s not working, this episode is for you. It’s time to break free. And in this series, I’m going to show you exactly how to do it. Let’s unpack why it’s so hard to loosen your grip on diet rules, why you’re afraid to trust yourself, and how to step into true food freedom—without spiraling into chaos. If you’ve been white-knuckling your way through this journey, it’s time to let go and finally breathe. COMING UP NEXT IN PART 2: How to rebuild trust with your body and strengthen your intuition. Click here to listen to Part 2 Click here to listen to Part 3 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!
	02 Jan 2024	#110: The Must-Have Tools for Kickstarting Your Intuitive Eating Journey	00:39:21
Want to dig into intuitive eating, but not sure where to start? Or perhaps you have been trying it for a while and now you’re ready to get serious about doing it the right way with the tools and strategies that I use with my clients? This episode is perfect for you! We’re going to be digging into the top 3 tools that are ESSENTIAL when you’re trying to kickstart (or recharge) your intuitive eating process. You’re going to hear: Why these 3 tools in particular are game-changers that will help you find freedom with food faster and without getting lost and confused along the way. How you can start applying these tools right away so that you can move forward with clarity and confidence that you are on the right track with intuitive eating. The importance of identifying and rewriting the faulty stories in your mind that are holding you back from making peace with food and your body. I have a hunch you’re going to love this action-oriented episode. Let’s dive in! Today’s Wellness Woo is: The saying “New Year, New You” Resources Mentioned in Episode: Click here to join Intuitive Eating Exploration Message me on IG for more info about my next Non-Diet Academy cohort!
	14 Mar 2023	What Does "Reject the Diet Mentality" Actually Mean? (And How Do You DO It?)	00:24:20
Diet culture is everywhere. We hear it from our families, doctors, friends, coworkers, and all over social media, on TV and in the news. It’s like background noise that’s always there. In this episode I’m talking about one of the most important and foundational things that is going to help you approach your non-diet intuitive eating journey in the most effective way possible. It’s called “rejecting the diet mentality.” This might sound familiar, you might have heard it before - because it comes from the book Intuitive Eating from Evelyn Tribole and Elyse Resch. In the book they outline the 10 principles of intuitive eating, and principle #1 is “Reject the diet mentality.” They put this principle at the very beginning on purpose. Before you dive headfirst into the eating part of all of this, it’s really important that you do the work to understand your own diet mentality, and so that sneaky diet thoughts don’t interfere with you being able to actually listen to your body when you’re trying to make peace with food. Today’s Wellness Woo is apple cider vinegar. Grab a pen, notebook and a cup of tea, and get comfy while you listen to this episode! Links mentioned: Join my FB group Intuitive Eating Made Easy Grab my free Body Image Journal Prompts
	28 Nov 2023	#105: When Trying to Eat Healthy Becomes Disordered With Marie-Pier Pitre D'Iorio	00:58:10
In this episode we delve into the intricate and often tangled relationship between eating healthy and the potential pitfalls that can lead to disordered eating. With the best intentions, many of us embark on a journey to better our health through dietary changes, only to find ourselves trapped in a web of restrictive habits and emotional turmoil around food. Join me for this conversation with fellow dietitian, Marie-Pier Pitre D'Iorio, owner of The Balanced Practice who shares how “healthy eating” can be a slippery slope into disordered eating. She also shares insights into how society’s emphasis on wellness and an idealized image of health can inadvertently lead to unhealthy obsessions and harmful behaviors. Marie-Pier also shares some practical and tangible tools that you can use when you are feeling guilty about eating certain foods, as well as when you are struggling with body image or seeing yourself in photos, especially during the holidays. Today’s Wellness Woo is Turkey Trots and Thanksgiving workouts Connect with Marie-Pier D’lorio on Instagram Check out Marie-Pier’s podcast The Balanced Dietitian Podcast Resources mentioned in episode: Grab my FREE Holiday Intuitive Eating Guide
	08 Oct 2024	#151: How to Make Peace With "Healthy" Foods Like Veggies	00:40:00
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 102 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!
	30 Apr 2024	#127: What Your Attachment Style Has to do With Your Eating With Vanessa Scaringi and Kate Garland	00:48:57
Today I’ve got not one, but TWO special guests and we’re going to be talking about what your attachment style has to do with your eating. I think you’re going to find this to be really fascinating and it’s going ot help you think differently about how you relate to food, how you relate to others, and how you relate to yourself. We also talk about how social media impacts our attachment patterns, and for those of you who are parents or who have little people in your life - how to help your kids grow up with a positive relationship to food and their bodies. Resources mentioned in this episode: Join the Intuitive Eating & Body Kindness UnChallenge happening May 13-17 (use code UNCHALLENGE20 at checkout through April 30 and save $20 on registration!) For full show notes, visit: katyharvey.net/podcast127 Connect with me on Instagram! Join my free FB group Intuitive Eating Made Easy
	20 Sep 2022	How to Tell Whether That Food Rule is Coming From Diet Culture or Your Personal Preference	00:27:22
Let’s talk about food rules. How do you know when you are making a choice with food that’s based on your instincts and wisdom about your body versus when its diet culture is telling you to eat a certain way based on food fears and judgments? What exactly do I mean when I say “food rule?” Well, a food rule is something you’re telling yourself about what you should or shouldn’t eat, or when you should or shouldn’t eat, or how much you should or shouldn’t eat. And these rules can come from a lot of different places, including diets, diet culture, things we make up in our own minds, and from eating disorder thoughts. Then how can you tell when you’re wanting to make a change with food, or eat or not eat a certain food for non-diet reasons? How do you know when it’s “gentle nutrition” like we talk about in the intuitive eating framework? I encourage you to make a list of food rules as you notice them. Start with a quick brain dump, and then stay curious about where other rules lurk in your life. Most people can identify several rules right off the bat, but then they’ll notice other rules over the course of a week or month. So just keep a running list where you can make a note of them on your phone or journal. And then I challenge you to actively make an effort to break the rules, challenge the thoughts, and work through the feelings. In episode 41 of the Rebuilding Trust With Your Body podcast, I’m talking about how to tell the difference between food rules and your food preferences. You’ll hear: What a “food rule” is and the many places these rules can stem from How a food rule is different from a personal preference or a gentle nutrition strategy with food The “thought challenging” strategy you can use to reframe your thoughts around food The importance of actively breaking your food rules in order to truly break free from them I’m confident that pretty much everybody has some type of food rule or food guilt that they can relate to, and it’s important that we can have these conversations and slow down to look at these things. I know that this might feel tricky, but as you keep peeling back the layers, you’ll get more and more clarity over time. Trust me. Enjoy the episode! Click here to grab my free guide mentioned in the episode: The 5 Phases of Becoming a Non-Dieter I can't wait for you to listen! Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net Rate, Review, & Follow! “What I didn’t know I needed! This podcast really helped me understand intuitive eating and how to incorporate it in my life. Katy’s approach to helping us understand and trust our bodies is like nothing I’ve ever seen before." So if you’re ready to FINALLY make peace with food, hit play and listen to this episode and give yourself the gift of freedom in life moving forward. You’ve got this!! Are YOU ready to learn how to eat intuitively? Join my FB group called Intuitive Eating Made Easy!
	07 Jun 2022	25 - 6 Practical Tips for Improving Body Image (Without Focusing on Weight Loss as the Goal)	00:27:11
“There's a good chance that you've struggled with your own eating and body image. And maybe you've done a lot of dieting or you've experienced disordered eating, and wouldn't it be great if we could ultimately prevent those things in our kids?” - Katy Harvey In today’s episode, we’re going to talk about body image and how this is one of the most important aspects of building trust with our bodies. This episode is about body image and hot it can be an obstacle to trusting our bodies. Katy offers practical tips on how to improve our body image that don’t involve obsessing about weight or dieting. These tips focus on accepting our bodies as they are, wearing clothes that fit well and avoiding clothing that causes discomfort. She encourages us to be mindful of how our clothing affects our body temperature, weather conditions, and how we feel overall. She advises listeners to change up their social media feed to focus on positive images, practice self-compassion, and curate content that makes them feel good about their bodies. [00:01 - 09:05] Work Towards Body Acceptance Listening to your body and not the way you look Practical and doable tips to improve your body image Make peace with food and not worry about gaining weight Working towards body acceptance Stop struggling with this for the rest of your life Wear things that fit Weed out the clothes that don’t fit and donate them Separate your wardrobe and put them in a different location in your house Think about getting clothes that will tolerate the changes in your body Exploring food and relationship with our body Allow weight fluctuations Making peace with food [09:06 - 16:12] The Yin and Yang of Self-Compassion Get clothes that fits as an act of self-care and self-love Improve your body image is to practice body gratitude Practice “Fake it till you make it” with feeling grateful for what your body does for you Exercise self-compassion We need to have compassion for the pain and suffering that causes to our body images and our self-esteem The Yin and Yang of Self-compassion Use your voice and providing yourself with what you need Asking for what you need Improve your body image without focusing on weight loss [16:12 - 20:24] The Healing and Acceptance Towards Your Body Think your body as a home Work on what is pleasing to us rather than dressing to impress the outside world Wear what you want with your body Be comfortable in your own skin and treat yourself with love and respect Stop body checking Get rid of the scale because it is not a measure of success Katy encourages you to do some journaling and reflect on that Get the journal prompts at: nondietacademy.com/bodyimage [20:25 - 27:10] Wrapping up! Save tons of time and money by planning meals ahead! Grab Katy’s FREE Six Simple Steps to Menu Planning guide at nondietacademy.com/menuplan ! Key Quotes “Think about getting clothes that are flexible that will tolerate changes in your body.” - Katy Harvey “Connecting with the gratitude towards what your body does because your body does amazing things just to keep you going each and every day.” - Katy Harvey “Improve your body image without focusing on weight loss.” - Katy Harvey Resource Mentioned: Kristin Neff JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.co Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.
	05 Jul 2022	29 - Intuitive Eating 101 The 10 Principles of Intuitive Eating and How to Apply Them	00:44:07
What exactly is “intuitive eating?” Most people hear the term and they assume they know what it means just based on how the words make it sound. They think “Oh, intuitive eating must mean eat whatever you want, whenever you want.” And that actually couldn’t be further from the truth. Let me explain…So if someone turns this into “eat whatever you want, whenever you want,” it essentially becomes a free-for-all with food. And that’s not really listening to your BODY, right? And this is where the intuitive eating nay-sayers are so far off base. They will say, “People can’t be healthy by just eating whatever they want.” And again, that’s NOT what intuitive eating is suggesting. Give this episode a listen to learn the 10 Principles of Intuitive Eating so you can apply them in your own life. Intuitive Eating Website Key Quotes “Intuitive eating is a self-care eating framework that integrates instinct, emotion, and rational thought.” - Katy Harvey “I would highly encourage you to journal about what came up for you, and to consider what movement could look like in your life. And to think of it as an experiment to see what feels good to you and to your body when we remove the pressure and expectation of doing a certain amount of movement for a certain number of days a week, or to burn a certain number of calories.” - Katy Harvey JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.
	11 Apr 2023	How To Deal With Constant Hunger When You Give Up Dieting	00:37:25
Have you tried to quit dieting only to find yourself constantly hungry? And even if you quit dieting a long time ago, do you have random days where you’re hungrier than usual? If so, you’re not alone. It’s a totally normal part of the process, and that controlling your food in response to constant hunger isn’t going to help. (In fact, it’s probably going to make things worse.) In this episode, I’m going to walk you through reasons why the constant hunger sometimes happens, how long to expect it to last, and tips for meals and snacks to keep you satisfied (without the deprivation and while still honoring your cravings). Spoiler alert: I have days where I’m constantly hungry too. These strategies I’m going to share for pairing food together strategically would also apply for those random days where you’re hungry nonstop. I really want to normalize this as a normal thing that happens to us as humans, and to reassure you that it doesn’t mean you’re doing anything wrong. The most important thing is to notice when it’s happening, to be curious about what your body is telling you, and to think about how you can respond with compassion and kindness towards your body. Today’s Wellness Woo is Juice Plus. Links Mentioned in Episode: Free Guide: 5 Simple Steps to Reconnecting With Your Hunger and Fullness Join the Intuitive Eating Made Easy FB Group
	21 May 2024	#130: 3 Hot Tips for Intuitive Eating With Summer on the Horizon	00:37:59
Summer is comin’ and you know what that means…Shorts, tank tops, swimsuits, backyard BBQ’s, wedding receptions, vacations, and SO MANY challenging situations when it comes to food and body image. Don’t worry though, because I’ve got you covered. In this episode, we’ll be digging into 3 hot tips that are going to help you embrace intuitive eating this summer, without getting sucked into the pressures of diet culture around having a “beach body” or “summer body.” Whether you’re looking to enjoy a hot dog at the ballpark, to wear shorts for the first time in 5 years, or if you want to get in the pool rather than sitting covered up on the side pretending you don’t like swimming - this episode is for you! Grab an ice cold beverage, put on some sunscreen, and let’s dig in! Today’s Wellness Woo is carb cycling. Resources mentioned in this episode: Join my Stepping Off the Dieting Rollercoaster mini-course! For full show notes, visit: katyharvey.net/podcast130 Connect with me on Instagram! Join my free FB group Intuitive Eating Made Easy
	24 Oct 2023	#100: My Journey to 100 Episodes: How I’ve Learned, Healed & Grown as an Intuitive Eating Expert	00:42:05
Get ready to party because we're celebrating the big 100! In this special episode, we're peeling back the curtain on my journey as an intuitive eating expert and the amazing transformation it's brought, as well as the lessons that YOU can take from it. From day one, I embarked on this wild podcasting adventure with one mission: to help you learn to reconnect with and trust your body. From the personal stories from guests sharing about their own ups and downs in their intuitive eating process, to the experts who have shared their wisdom for how we can know and trust ourselves more deeply - it’s all been incredible and healing. I’m going to be peeling back the curtain and sharing some juicy revelations about my own personal growth and healing journey too. I’m going to let you in on what types of courses and mentors I work with, and some of the most powerful lessons I have learned along the way. So, let’s toast to 100 episodes of fun, wisdom, and growth, and get ready for what's next! As we celebrate this awesome milestone, come join me and continue your journey to embrace food freedom, body trust and intuitive eating. Let’s say goodbye to dieting for good! Here's to the next 100 episodes. Cheers! 🎉🎙️ Links Mentioned: Join my FB Group Intuitive Eating Made Easy Connect With Me On Instagram
	08 Apr 2025	#179: Get Your Groove Back With Intuitive Eating: 3 Habits to Focus On NOW	00:35:47
Feeling stuck in your intuitive eating journey? Struggling with lingering food guilt or hating your body and wanting to lose weight? In this episode, we’re diving into 3 powerful habits that will help you reconnect with your intuitive eating journey and get your groove back with food and your body, starting TODAY. If you’re ready to break free from diet culture and finally feel at peace with food, this episode is for you! Plus, if you want to go even deeper, join me for the Intuitive Eating & Body Kindness UnChallenge, a 5-day experience where we’ll break food rules, ditch the scale, and practice body image healing together! Episode Highlights: -Stop eating like it’s your last meal and let go of the “scarcity” mindset -Challenge that little voice saying, “You shouldn’t eat that” -Treat your body like a friend instead of a lifelong project Today’s Wellness Woo is face rollers for slimming. Resources Mentioned: Join the Intuitive Eating & Body Kindness 5-Day UnChallenge 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!
	08 Mar 2022	12 - A Doctor's Journey to Food Freedom and Body Acceptance Through Intuitive Eating With Dr. Kayla	00:42:34
“That's diet culture in a nutshell, it takes away that trust in your own body.” - Dr. Kayla In this episode, I am sitting down with Dr. Kayla where she talks about her journey growing up, how a comment that her swim coach made kind of set her down the path of food restriction, and the ways in which her rigidity with food was praised and encouraged. She also talks about how she stumbled across intuitive eating and what a huge difference it has made in her life, and some really brilliant insight from her perspective as a physician. It's so interesting to hear her talk about the culture and training of doctors and how important the therapeutic relationship between a doctor and patient is! So grab yourself a cup of coffee or tea and settle in for my conversation with Kayla. [00:01 - 10:19 ] Dr. Kayla’s Body Acceptance Journey Dr. Kayla shares a little bit about her background Her relationship with food growing up Realizing that she wanted to change her body during her teenage years How compliments about her body led her to the diet culture [10:20 - 23:49] Dieting and Its Impact to Relationship with Food How diet culture took away the trust in her own body Realizing that she has to stop dieting Being kinder to herself and allowing herself to enjoy food Finally being able to listen to her body and nourishing it The impact of conforming to societal norms to our perception of our body [23:49 - 32:40] Dieting from a Doctor’s Point of View Intuitive eating from a medical practitioner’s standpoint Supporting patients especially those in larger bodies as we should Consequences of a weight centric paradigm includes avoidance of health care [32:41 - 42:34] Wrapping up! Advice for those who are new to Intuitive Eating Current favorite snack Favorite book Cat vs. Dog Favorite way to recharge Favorite board game How to deal with bad body image day Key Quotes “That's diet culture in a nutshell, it takes away that trust in your own body.” - Dr. Kayla “It's tough, especially when you're battling all of those societal norms of what we ‘should look like’, and you're trying to dismantle this thing that's only robbing you of joy.” - Dr. Kayla JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.
	23 Jul 2024	#140: How to Refocus If You Feel Lost or Stuck With Intuitive Eating	00:27:03
Get unstuck if you’re feeling lost or confused with intuitive eating! Given that intuitive eating is an approach towards food that’s much different from dieting because it doesn’t include rules to follow, it’s easy to feel like you’re floundering like a fish out of water, or that you don’t know what you do. Rather than winging it with food, I am going to show you how to regroup and refocus your energy on the things that are going to help you master the skills of intuitive eating like a seasoned pro. To do so, we are going to use Principle 6 of intuitive eating, “Discover the Satisfaction Factor,” as our North Star to help all of the other Principles fall into place. I’m also going to show you how having structure with food is going to HELP you eat more intuitively (and yes, this might sound counter-intuitive, but hear me out). I’ll be teaching you how to approach eating intentionally each day, so that your body gets what it needs, and it doesn’t become a free-for-all with food. Key Takeaways 1. Satisfaction as the “hub” of intuitive eating: Why you should focus on this if you’re feeling lost or stuck 2. Importance of having a consistent eating schedule: This is going to help you tune into your hunger/fullness, and it’s going to help your body know what to expect 3. The 3 questions to ask yourself before you eat: This is going to help you honor your cravings AND your nutritional needs Episode Highlights Focusing on Principle 6 of Intuitive Eating, “Discover the Satisfaction Factor” will help you implement all of the other principles with more clarity Just because you feel stuck or worried that intuitive eating won’t work for you doesn’t mean you should give up. Join my upcoming masterclass on how to troubleshoot why intuitive eating isn’t working for you, and how to get unstuck Resources Mentioned Sign up for my FREE Masterclass Why Intuitive Eating Isn’t Working For You (And How To Fix It) Listen to Episode #139: The 3 Things I Wish I Could Tell You Before You Started Intuitive Eating Book: Intuitive Eating by Evelyn Tribole and Elyse Resch 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 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!
	29 Aug 2023	#92: Redefining Health and Nutrition: How to "Eat Healthy" and Fuel Your Body Without Being Diet-y	00:41:15
Do you ever feel confused about how to eat healthy while healing your relationship with food? It’s totally understandable, because we’ve gotten so many mixed messages about what “healthy eating” looks like (and the things we’re taught are often unsustainable). So how do you balance food freedom with healthy eating? That’s exactly what we are covering in this episode! We’re going to talk about: The problem with how our culture views “healthy eating,” and what our culture thinks is healthy vs what actually is healthy Redefining health and nutrition, and zeroing in on what really matters (and what we don’t need to worry so much about) How to fuel your body and enhance your nutrition without being diet-y You’re going to hear tons of practical tips, relatable examples and ideas that you might not have considered before when it comes to nutrition. The best part? We’re going to have some fun with it and you won’t be left feeling deprived. Let’s do this! Today’s Wellness Woo is naturopaths. Resources Mentioned in Episode: Grab My Free Meal Planning Guide + Menu Template DM me on Instagram With Questions About Working Together Check out the SCA Framework in Episode 89
	07 Mar 2023	Where Do Health And Nutrition Fit In With Intuitive Eating?	00:41:47
People often worry their nutrition and health will be compromised by the intuitive eating process. They assume it’s the equivalent of “letting themselves go.” This is one of the biggest myths and misunderstandings of intuitive eating. Within intuitive eating we care VERY MUCH about your health. In this episode, you’ll learn: Ways that dieting actually damages your health How intuitive eating supports health - physically, mentally, and socially Medications as a tool to support health The layers of gentle nutrition, and how to think about nutrition without the diet mentality This week's Wellness Woo is "adrenal fatigue." Don’t forget to go grab my guide that walks you through the 5 phases to becoming a non-dieter to see what phase you’re currently in. For each phase I’ve got tips for what to work on to help you move forward based on where you’re at right now. It’s at nondietacademy.com/phases. What are you waiting for? Hit play and dive in! Links mentioned: https://www.endocrine.org/patient-engagement/endocrine-library/adrenal-fatigue Free Guide: 5 Phases to Becoming a Non-Dieter Episode 57: Yes, You CAN Manage Diabetes and Other Health Conditions with Intuitive Eating Social Determinants of Health Adverse Childhood Experiences
	04 Feb 2025	#169: Strengthening Your Intuition: Building Trust with Your Body (Part 2)	00:22:08
If you've ever felt like your body is a total mystery - sending you cravings, hunger cues, and mixed signals that you don’t quite trust - you’re not alone. But what if I told you that your intuition can guide you toward feeling better in your body and at peace with food? The trick is learning how to listen and trust - and that’s exactly what we’re diving into today. This is Part 2 of a special 3-part series, where we’re breaking down what it really takes to free yourself from diet culture and build lasting confidence in your food choices. In this episode, we’ll explore: Why diet culture disconnects you from your body's natural wisdom How to rebuild body trust through structured, intentional eating (without slipping back into diet-y thinking) Simple strategies to tune into your hunger, cravings, and fullness - without judgment or fear Real client examples of what actually works when learning to eat intuitively If you’ve been stuck in the gray area between dieting and intuitive eating, this episode is for you. Let’s strengthen that intuition and help you feel more confident in your body—because, trust me, you can do this. Ready? Hit play, and let’s get started. COMING UP NEXT IN PART 3: Letting go of food rules, living your life fully, and what to do about your fear of weight gain (or your desire to lose weight). Click here to listen to Part 1 Click here to listen to Part 3 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!
	17 May 2022	22 - Intuitive Eating For When You're Busy, Stressed Out, and Overwhelmed	00:22:40
“Let's cut ourselves some slack for how stressful life can be, especially considering the fact that we've been living through a pandemic these past couple of years. And I guarantee that we will look back on this time 10 or 20 years from now, and then we'll have the wisdom to see that we didn't need to hustle so hard or stress so much about the little things. ” - Katy Harvey It’s so easy to get lost in the chaos of everyday life. When we’re being pulled in multiple directions by work, family, and other responsibilities, how do we find time to listen to our bodies? In this episode, Katy talks about the challenges of intuitive eating in the face of overwhelming stress. There are a lot of reasons that we can get disconnected from our appetite, and in those instances, we need a framework or a strategy to help us nourish our bodies. She also emphasizes the importance of slowing down and taking time to enjoy food while still maintaining an active lifestyle. Listen in as Katy gives four practical tips to care for our bodies when we’re stressed. [00:01 - 09:11] Your Body’s Physiological Response to Stress Katy’s own experience in dealing with a stressful day The dangers of undereating, overeating, or emotionally eating When we're stressed, our biological cues for hunger are blunted The world today and the daily demands of life [09:12 - 12:25] Stick With a Consistent Eating Schedule Have consistent, reliable, and predictable opportunities to eat Don’t go too long without food A diet program vs an intuitive eating plan to keep your body nourished [12:26 - 14:22] Check In With Your Body Take time to do a mental body scan Do belly breathing exercises What are other ways hunger presents itself? [14:23 - 17:25] Practice Practical Eating Eating even though we’re not particularly hungry Be aware of your eating habits in response to stress Practical eating doesn't go against intuitive eating [17:26 - 19:59] Keep It Simple Don’t make food harder than it needs to be Frozen foods and takeouts are totally okay Reduce the mental load by trying meal delivery kits [20:30 - 22:40] Wrapping up! Go to katyharvey.net/hellofresh to get a discount on Katy’s favorite meal delivery service! Always be gentle and patient with yourself Key Quotes “Stress and anxiety are two that in particular, really manifest in our stomachs." - Katy Harvey “This hustle culture that we're living in is really out of control. No wonder we're too stressed to listen to our bodies. And no wonder we're sometimes using food to cope. And no wonder we feel like we need a diet or a program to fix us. So let's just take a moment and have some compassion for how hard this is.” - Katy Harvey “I think sometimes people assume that they shouldn't eat if they don't feel a hunger signal because that means they're not eating intuitively, but that couldn't be farther from the truth. Part of intuitive eating is the knowledge and the wisdom of when we need to fuel our bodies.” - Katy Harvey JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.
	31 Oct 2023	#101: Unlearning Body Shame And Doing the Work to Heal From Within with Amanda Mittman	00:55:07
Today we are going to be talking about body image. It’s almost impossible to work on our relationship with food without also working on body image - because the way we feel about our bodies has such a major impact on how we approach our eating. You see, the way we feel about our bodies deeply impacts how we think and feel about food, and therefore how we eat. And unfortunately, the deep body hatred that many of us feel is creating so much dysfunction in the way that we eat that we are stuck in this vicious cycle. Today we’re going to work on breaking out of that cycle by going deeper and talking about body image. In fact, I’m bringing on an expert in this area to help us explore body image in ways that you might not have done before. Her name is Amanda Mittman, and she’s a fellow dietitian, and the way she talks about body image is so powerful. You’re going to love it. Go ahead and hit play and enjoy! Today’s Wellness Woo is raw or unpasteurized milk. Resources Mentioned in Episode: Grab my Free Body Image Journal Prompts Follow Amanda Mittman on Instagram
	27 Sep 2022	How Ditching Dieting Can Lead to Joyful Movement	00:38:32
If you ever thought that it would be impossible to find joy with exercise after years of dieting, my guest today - Suzane Bamonto - will prove you wrong. She’s a school psychologist who has decided to ditch the diet mentality, make peace with food, and enjoy movement again. What’s so wonderful about Suzanne’s story is that she has discovered what "joyful movement" truly feels like (and wait until you hear what her favorite type of movement is!). In this episode, Suzanne shares about her journey of beginning the dieting process as a teenager, and being off and on diets all the way into adulthood up to just a few years ago. She also talks about: Being present with the eating experience Comparing her body to her sister’s as a teenager (and feeling inadequate) How exhausting it is to constantly be dieting and tracking food and calories Working on body acceptance while still having thoughts about wanting to lose weight Suzanne is truly an inspiration and I’m so excited for you to listen to this episode! Click here to grab my free guide mentioned in the episode: The 5 Phases of Becoming a Non-Dieter I can't wait for you to listen! JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net Rate, Review, & Follow! “What I didn’t know I needed!" If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image. Also, if you haven’t done so already, make sure you follow the Rebuilding Trust with Your Body podcast. If you’re not following, there’s a good chance you’ll miss out on value-packed episodes each week.
	09 Jul 2024	#137: How To Let Go Of Your Fear Of Wasting Food And Throwing Food Away As You Learn To Eat Intuitively	00:30:53
Is it hard for you to “waste” food? Meaning, is it hard to leave the last few bites of food behind on your plate? Do you find yourself continuing to clean your plate, even though you’re working on honoring your fullness and eating intuitively? If, so you’re in the right place! Key Takeaways: The fear of wasting food and money is a common reason that people struggle with the fullness aspect of intuitive eating Letting go of OLD beliefs (e.g. “The starving children in Africa”) that are getting in your way Calling in NEW beliefs that are going to empower you to get comfortable with food waste, listen to your body, and break through to the next level on your intuitive eating journey Today's Wellness Woo is Candida Overgrowth Resources Mentioned - Grab the Food Freedom Summer Bundle for only $44 - Episode #133: What To Do If You're Full But Want To Keep Eating Read the full episode transcript here. Resources for Your Intuitive Eating Journey Mindful eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster Connect with Katy Harvey Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD Subscribe and Review If you enjoyed this episode, please subscribe and leave a review! Your feedback helps us reach more people and improve the show.
	17 Jan 2023	What to Do if You've Gained Weight (Besides Going On a Diet)	00:29:34
We’ve been told so many times in our lives that weight gain is bad and that we should “do something about it” by restricting, cutting back, exercising more and doing things to try and lose weight in order to feel better about ourselves. The problem is, this approach usually backfires and causes further weight gain in the long run. What if we looked at it differently? Consider this: Weight gain means your body is telling you something really important, and if you can get curious rather than judgmental, you can respond in ways that are much more helpful for our well being than dieting ever will be. In this episode I’m going to share: Common causes of weight gain and what that means for you and your body Managing your emotional reaction to weight gain and what NOT to do if you’ve gained weight What you CAN do to take care of your body after you’ve gained weight (without going on a diet) Make sure you download the free body kindness journal pages I mention in this episode: nondietacademy.com/bodykindness
	26 Sep 2023	#96: Shifting Your Mindset From Diet and Weight Loss to Non-Diet and Intuitive Eating With Jonny Landels	01:01:39
Let me ask you this: If you could go back and give your past self a piece of advice about your eating or about how you felt about your body, what would it be? For me, it would be to not be so hard on myself about my eating and my body, and to not encourage others to diet in the name of “health” - because it turns out that actually backfires. (And now that I know better, I am doing better.) In this episode I’m chatting with Jonny Landels, who used to be a personal trainer that taught people how to lose weight, and he has since shifted his views and now coaches his clients to listen to their bodies through the intuitive eating and HAES lens. It’s so awesome to share these stories of people who aren’t only experts in this field, but who have been stuck in their own diet mentality in the past, who made that shift and started doing things differently just like most of you who are listening. We were all born into a world that was already obsessed with dieting and thinness, and it takes a lot of work to unlearn all of that. So we’re going to hear from Jonny how he did it, and I’m confident it’s going to help you embrace your own mindset shifts too! Today’s Wellness Woo is What I Eat In A Day (WEIAD) Videos More Info On Jonny Landels: www.nextstepnutrition.co.uk/ https://www.instagram.com/jonnylandels/
	18 Jan 2022	05 - How to Reconnect With Your Hunger and Fullness in 5 Simple Steps	00:20:33
“If you're hungry, you need and deserve to eat. So choose food that's satisfying and give yourself unconditional permission to eat the food and to actually enjoy it.” - Katy Harvey Welcome to another episode of Rebuilding Trust With Your Body podcast! I really wanted today’s episode to be something that's really tangible and action oriented for you all. Because while it’s great that we talk about the concepts and its importance in ditching diet culture and pursuing freedom, it’s also really important that we talk about how to go about doing that and how to rebuild trust with your body. So today, I'm going to give you my five simple steps for reconnecting with your hunger and your fullness. We're going to talk about those appetite cues that we should pay more attention to. And just like the previous episodes, make sure to listen until the end and download my free guide! Messages During the “Diet Season” Presence of many misleading ads on social media Unfollowing and muting people who are posting about dieting and weight loss Diet culture disconnects us with our bodies The fear of fatness had gone so deep in our culture Tricking and managing our bodies so we don’t “too much” Training ourselves not to eat too much Rebuilding Trust with Our Body Start with reconnection with our appetite cues Step 1: Check-in with your body Before you eat ask yourself if you are really hungry What are you hungry for? Are you meal hungry or snack hungry? Step 2: Befriend your hunger Getting acquainted with your hunger Step 3: Eat Unapologetically You deserve to eat especially when you’re hungry Step 4: Honor your fullness Consider the level of fullness you’re aiming for Consider how different food take space in our stomachs Steph 5: Go live life Resources Mentioned: Five Simple Steps to Reconnecting with Your Hunger and Fullness Key Quotes “If you're hungry, you need and deserve to eat. So choose food that's satisfying and give yourself unconditional permission to eat the food and to actually enjoy it.” - Katy Harvey “Be patient with yourself, because this will take time but it's really worth your effort because this is a foundational step to reconnecting with and rebuilding trust with your body.” - Katy Harvey JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.
	17 Dec 2022	What to Do if You've Gained Weight (Besides Going On a Diet)	00:29:34
We’ve been told so many times in our lives that weight gain is bad and that we should “do something about it” by restricting, cutting back, exercising more and doing things to try and lose weight in order to feel better about ourselves. The problem is, this approach usually backfires and causes further weight gain in the long run. What if we looked at it differently? Consider this: Weight gain means your body is telling you something really important, and if you can get curious rather than judgmental, you can respond in ways that are much more helpful for our well being than dieting ever will be. In this episode I’m going to share: Common causes of weight gain and what that means for you and your body Managing your emotional reaction to weight gain and what NOT to do if you’ve gained weight What you CAN do to take care of your body after you’ve gained weight (without going on a diet) Make sure you download the free body kindness journal pages I mention in this episode: nondietacademy.com/bodykindness
	05 Dec 2023	#106: How to Handle Comments People Make About Food and Weight at Holiday Gatherings	00:25:00
Have you ever been in a situation where someone comments on what you’re eating? Or perhaps they make a comment about your body or your weight? These comments can be so frustrating and triggering, and it’s hard to know how to respond. The holidays are a prime time for these types of food and weight comments to happen because we’re around a lot of people, and our society is obsessed with theses topics. In this episode I’m going to teach you the 3 levels of boundaries that you can use to navigate these discussions, as well as some scripts you can use if dieting or weight comes up. No more putting up with “concern trolling” or unsolicited feedback on what you’re eating. You deserve to enjoy your food during the holidays without someone making judgmental comments. Pour yourself a cup of hot cocoa or peppermint tea and hit play! Today’s Wellness Woo is energy drinks. Resources Mentioned in Episode: Grab My FREE Holiday Intuitive Eating Guide Subscribe to this podcast to automatically get new episodes every week!
	03 Sep 2024	#146: You Don't Need Weight Loss to Feel More Confident. What You Really Need is THIS	00:37:39
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 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!
	07 May 2024	#128: Listen to Me Planning a Week's Worth of Meals for Myself and My Family (As An Intuitive Eater)	00:33:03
Does figuring out what meals to make ever feel like a drag? I get it, and I often feel that way too. Which is EXACTLY why I created a streamlined process to plan my family’s dinners each week, along with our breakfasts, lunches and snack options too! The best part? It takes me less than 30 minutes. (Woah!) In this episode, I’m bringing you along for the ride as I plan my family’s meals for the upcoming week. Keep in mind that we’re all intuitive eaters at my house, and this process not only allows for lots of wiggle room with intuitive eating - it also HELPS us eat intuitively because we have plenty of satisfying food options available at home. Grab a pen and paper so you can follow along and plan your menus too! Let’s knock it out, grab some groceries, and get back out there to live life! Today’s Wellness Woo is Stop Sugar Crave Spray Resources mentioned in this episode: Grab my free menu planning guide + templates here! Click here to join the Intuitive Eating & Body Kindness UnChallenge For full show notes, visit: katyharvey.net/podcast128 Connect with me on Instagram! Join my free FB group Intuitive Eating Made Easy
	20 Dec 2022	How to Navigate Plus Size Clothes Shopping for Yourself and Your Kids With Pam Luk	00:57:27
“Stop commenting on their bodies. Stop commenting on what they're eating. Just clamp down on that urge because it's not helpful. It's not helpful. Start being aware of how you talk about bodies, including your own. And, you know, focus on things that the kids have control over, attitude, effort, manners, how they treat themselves, and how they treat others.“ – Pam Luk If you’re someone who has ever shopped for plus size clothes, or if you’ve tried to find clothing for a plus size kid, you know how difficult it can be. The number of options is so limited, and often the sizes available don’t even go up that high, and you’re left hanging. All of this contributes to so much body shame, and it’s one of those ways that the world around us conveys that fat bodies aren’t ok. Well my guest today, Pam Luk, decided to change that. Pam is the founder of Ember & Ace, an athletic wear brand for plus-size kids. Growing up playing sports, Pam learned firsthand the importance of finding activewear that fits. Not finding it is one of the main reasons kids quit sports. Pam launched Ember & Ace exclusively for plus-size kids with a focus on comfort and performance. This is such a great conversation this time of year as we are shopping for our loved ones during the holidays, and as we are about to be bombarded with all of the New Year’s dieting propaganda. Pam is on a mission to change the way our world views bodies, by starting with making athletic wear available to kids so they can do the activities they love and see their bodies as capable and deserving of taking up space. She also shares so much wisdom about how we as adults can become more comfortable with our bodies, and how we can talk to kids about body diversity - particularly if you are plus size or have a plus size kid. Regardless of the size or shape of your body, this conversation has something in it for you. I love Pam’s tips for clothes shopping to help us stay out of a negative body image spiral, and her insights into navigating hard conversations within ourselves and with our kids about weight and body size. So, let’s settle in and hear what Pam has to say! [00:01 - 03:52] Ember And Ace: The Focus On Fit And Performance Pam is the founder of Ember and Ace She shares her experience with the difficulty of finding clothing that fit her well Ember and Ace is designed to be comfortable and perform well, with a focus on fit and performance [03:53 - 11:40] Changing The Way The World Views Bodies Pam shares that her goal is to change the way the world views bodies by starting with making athletic wear available to kids She shares her wisdom about how we can become more comfortable with our bodies, and how we can talk to kids about body diversity How a lack of plus-size clothing led her to create Ember and Ace Athletic wear is one way to fill in this gap in the market, as it is often more proportionate for larger bodies Parents have to be creative in order to find clothes that fit their plus-size kids Parents should size up until they reach the top of the available size range, and look for features like cuffs and cropped pants in plus-size clothing items [11:41 - 36:15] The Need For More Clothing Options Of Plus-Size Kids Negative thoughts about plus-size bodies and these thoughts can be harmful Kids need to see more bodies that look like theirs in the media and in their everyday lives It’s important for parents of plus-size kids to not feel ashamed or embarrassed about their size and to have open conversations about body diversity with their children The importance of separating the negative connotations of the word “fat” from its actual meaning, which is a body size that falls within a range She encourages parents to have small conversations with their kids about body size, listening and asking questions to get an understanding She offers her advice on how to have these conversations with kids when they are still influenced by diet culture How the media does not represent the reality of the bodies around us [36:16 - 56:50] Social Media Can Be A Tool For Connection, But It Can Also Be Harmful The importance of getting the right fit of children’s clothing right She discusses plans to incorporate a resale component into her business in the new year She advises parents to be aware of how they talk about bodies, and to focus on things that the kids have control over Her personal preference for winter over summer, and is more of a dog person Her favorite form of self-care is walking outside, which she does frequently without headphones It’s important to be aware of our surroundings and to pay attention to what others are doing Have compassion for ourselves and for other people, and to teach our kids about body diversity [56:51 - 57:26] Wrapping up! Pam shares that it’s important to remember that weight stigma against larger bodies exists in all cultures, and it’s important to break that cycle Save tons of time and money by planning meals ahead! Grab Katy’s FREE Six Simple Steps to Menu Planning guide at nondietacademy.com/menuplan! Connect with Pam: Website: https://www.emberandace.com Instagram: @emberandace Plus Size Kid shopping tips to help parents find clothes that fit their kids. Download a copy at: https://www.emberandace.com/resources Key Quotes “Nothing should ever be tied to anybody's weight or size. Setting goals that are tied to the same kind of goals you would set for a straight-size kid.” - Pam Luk “We got to take care of ourselves. There's always something interesting going on outside, even if it's just squirrels running across the power lines.” – Pam Luk Click here to grab my free guide mentioned in the episode: The 5 Phases of Becoming a Non-Dieter JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net Rate, Review, & Follow! “What I didn’t know I needed!" If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image. Also, if you haven’t done so already, make sure you follow the Rebuilding Trust with Your Body podcast. If you’re not following, there’s a good chance you’ll miss out on value-packed episodes each week.
	14 Nov 2023	#103: Things to Be Grateful for About Yourself This Thanksgiving (That Have Nothing to Do with Weight)	00:21:08
With the holiday season in full swing, it's an ideal time to practice gratitude. In this special Thanksgiving episode we’re going to explore the numerous reasons to be thankful for yourself this holiday season that transcend physical appearance. From acknowledging your resilience, self-compassion, and the accomplishments that make you unique, to celebrating your inner qualities and the positive impact you've had on the lives of others, this episode will inspire you to embrace the spirit of self-gratitude and acceptance. Hit play for this uplifting and refreshing conversation that will empower you to recognize and celebrate your individuality, worth, and character this holiday season. Discover the joy of Thanksgiving in a new light - one that enriches your soul and strengthens your bond with your true self. Today’s Wellness Woo is Optavia. Resources Mentioned: Grab my Free Holiday Intuitive Eating Guide Subscribe to this podcast for new episodes every Tuesday!
	14 May 2024	#129: How to Increase Your Odds of Binge Eating and Gaining Weight	00:30:24
Today I’m going to be sharing the things you’re doing that are actually INCREASING the chances that you’re going to binge and gain weight. These are 2 of the most common fears among my clients and the listeners of this podcast, so we’re going to dive into the things that you can intentionally stop doing to keep you out of the binge and weight gain cycle. This episode is a must listen because you’ll learn exactly what you’re doing that’s backfiring and causing the very things you’re afraid of. And don’t worry, I’ll also share with you tangible steps for what you can do instead to allow you to find peace and neutrality with food - without it becoming a free-for-all of endless eating and weight gain. After today, you’ll have clarity on what to do, what to stop doing, and how to take back your power from diet culture and the misguided things we’re told to do in the name of health and weight loss. Share this episode with the people in your life who are ready to get off the dieting rollercoaster with you, and let’s take a stand against the diet culture nonsense together! Today’s Wellness Woo is dudes posting videos on social media of themselves in the grocery store yelling about how “toxic” the food is. Resources mentioned in this episode: Join the Stepping Off The Dieting Rollercoaster Mini-Course For full show notes, visit: katyharvey.net/podcast129 Connect with me on Instagram! Join my free FB group Intuitive Eating Made Easy
	04 Jan 2022	03 - The Freedom of Listening to (and Trusting) Your Body	00:38:47
“Intuitive eating is like trusting your brain to take care of you.” - Amber Kleven Welcome to another episode of the Rebuilding Trust With Your Body podcast! Today's episode is a little bit different because it is going to be an interview, and I'm going to be continuing to do these types of episodes where I chat with average, everyday people just like you and me, who have struggled with various forms of dieting, or disordered eating or eating disorders, body image issues, and people who decided to make a change. These people have decided to ditch diet culture and to heal their relationship with food, and in these interviews, I'll be exploring what led them to dieting and to hating their body in the first place. Our first guest is an incredible woman from our Facebook Group, Amber Kleven. Amber and I touched on so many different things, and I think you're really going to love it. We talked about the freedom that she has gained from listening and trusting her body, the scarcity mentality around money and food and how that impacts our eating. We talked about food as a coping mechanism for social anxiety and other stressors in our life. We talked about the idea that especially for women, the way to handle your body is to try and change it and the way that that mentality gets passed down to us generation after generation. All these and more on the episode so make sure to tune in until the end! [00:01 - 08:44] Open Segment Welcome to the podcast! A preview of our topic for this episode I will be interviewing Amber from our Facebook Group! Amber shares about her relationship with food growing up [08:44 - 24:11] Body Awareness and Wanting Change It Amber shares about all diets that she got herself on to be “healthy” Feeling weak and exhausted from all the restricting How proper diet gives you energy and improves your mood Learning to trust your brain to take care of you Body image and pregnancy Teaching kids to have healthy relationship with food [24:11 - 22:05] Challenges with Intuitive Eating Being guided by Intuitive Eating principles Trusting yourself that you know what’s good for your body The importance of trusting the process [32:36 - 38:47] Closing Segment What Amber loves most about her body Rapid fire questions Advice and reminders Final words Resources Mentioned: Intuitive Eating Health at Every Size Free guide + journal prompts Key Quotes “Intuitive eating is like trusting your brain to take care of you.” - Amber Kleven “Intuitive eating comes down to patience and kindness for yourself.” - Amber Kleven JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.
	25 Oct 2022	The Candy Dish Phenomenon (And Why Halloween Candy Doesn't Have to Freak You Out)	00:13:48
Do you judge candy as being "bad" or "unhealthy?" Are you afraid to keep it in your house because you don't trust yourself to not binge on it? You're not alone. In this episode, I'm breaking down the Candy Dish Phenomenon, which is the paradox of how avoiding certain foods backfires and make us want them more. The truth is, candy is just a type of food, and we don't need to be stressed out about it the way that diet culture tells us we should. I'll also be sharing how to incorporate candy into your life without going overboard - so that you can enjoy Halloween candy, go to the movies, or grab a handful of M&M's just because it sounds good. Life is literally sweeter when we aren't battling obsession and guilt about sweets. Go ahead and hit play and enjoy! Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net Rate, Review, & Follow! “What I didn’t know I needed!" If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image. Also, if you haven’t done so already, make sure you follow the Rebuilding Trust with Your Body podcast. If you’re not following, there’s a good chance you’ll miss out on value-packed episodes each week.
	29 Mar 2022	15 - 3 Simple Steps to Getting Started With Intuitive Eating - A Beginner's Guide	00:28:33
“So work on reminding yourself that no food is inherently good or bad. All foods can be part of a nourishing eating pattern. And also try to trust that in the long run, your body is going to desire enough food variety to get the nutrients you need. But also know that in the beginning, it's very normal to perpetually want to eat your formerly forbidden foods over and over again, those things that you were labeled as bad or unhealthy, they're probably going to be most of the things that you want at first. And you just have to let this run its course your body needs to know and trust that those things aren't going away. Once it believes that they're not going to go away, it won't have that like compulsive nature to it, where you want to keep eating those foods over and over again.” - Katy Harvey There are a lot of misconceptions about intuitive eating especially now that it’s gotten a lot of social media attention. In this episode, I will deep dive into what intuitive eating really is and what it can do for you. One thing is for sure, it is not a weight loss plan. Let’s get right into it. [00:01 - 25:22 ] Exactly What Is Intuitive Eating What Intuitive Eating Is and Isn’t The 10 principles of Intuitive Eating The 3 steps to get you started A key mindset shift you need to make intuitive eating work [25:23 - 27:34] Wrapping up! Episode recap Listen to this episode again to fully absorb these concepts Grab a free copy of the hunger and fullness guide on my website: https://www.nondietacademy.com/hunger Key Quotes “Treat yourself like you would a friend. Because I can pretty much guarantee that you would be nicer to a friend, then you are yourself because we are our own worst critics.” - Katy Resources Mentioned Intuitive Eating Kristin Neff JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.
	07 Jan 2025	#164: How One Woman Healed Her Relationship With Food (And You Can Too)	00:40:23
If you’ve struggled in your relationship with food, with disordered eating or an eating disorder, you know how lonely and painful this can be. It often looks like everyone else around us has it all figured out, and you might be left feeling like there’s something wrong with you. I want you to know this: YOU ARE NOT ALONE. That’s also the message that my guest today wants you to hear. Audree Guzman struggled with an eating disorder starting as a teen, and it wasn’t until she was an adult that she sought out professional support and discovered that healing truly is possible, and she wants to normalize asking for help so that others no longer feel like they have to suffer in silence. Audree shares what made her decide to get help, what that process has been like, and some of the key lessons she’s learned along the way. Episode Highlights - The “tipping point” that made Audree decide to get help for her struggles with food and body image - Advice she would give to someone who is struggling in their relationship with food - How things have changed in her life since she embarked on her recovery and intuitive eating journey - What she does when she’s having a bad body image day (that you can do too!) Resources Mentioned - National Eating Disorder Association - Grab My FREE Body Image 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!
	26 Apr 2022	19 - Men Struggle with Body Image Too: Fitness Industry, Diet Culture, and Intuitive Eating from a Male Perspective With Jeff Ash	01:02:38
“Just find something you like. ‘Do you like doing what you're doing?’ 'No, not really.' Well, find something you like doing, something that's fun. So just changing that up because again, depending on the person, they may take that whole joyful thing, like snowflakey and that kind of thing.” Body image is something that a lot of people struggle with. But in a society that tells them to "man up" and not worry about their bodies, men are reluctant to talk about it. Intuitive eating coach Jeff Ash joins Katy to open the conversation about the pressures men are facing within the diet culture and the challenges they have in trying to connect with intuitive eating. He goes in-depth about these issues and gives valuable insights for men (and women, too) on how to transform their relationships with food and fitness. [00:01 - 10:12] From Intentional Fat Loss to Intuitive Eating Jeff talks about being into the active lifestyle, fitness, and nutrition Stepping away from the typical weight loss-type of coaching Advocating for intuitive eating in the community [10:13 - 28:07] Diet Culture and the Societal Ideals of What Makes a Man The female-driven intuitive eating space The difference in body image messaging and expectations between men and women His insights on the toxic mentality about dieting Oversimplification and Spiritualization [28:08 - 33:38] His Own Relationship with Food and Fitness Jeff shares his recent medical procedure experience Developing a passion for ninja training How intuitive eating guided him to joyful movement [33:39 - 38:55] Jeff’s Approach to Coaching Finding ways to communicate with different clients How Jeff coaches vs a typical weight loss coach Intuitive eating goes beyond food and physical activity The importance of having a goal and finding things that you enjoy Being curious more than prescribing [33:39 - 51:48] Addressing Pain Is weight a contributing factor to experiencing physical pain? Listening to what your body tells you [51:49 - 1:02:37] Wrapping up! What Jeff’s least favorite trend in the diet and industry right now is Rapid-fire questions with Jeff Jeff’s advice to those who want to start their journey with intuitive eating Reach out to Jeff! Links below Resources Mentioned Ellyn Satter Intuitive Eating: A Revolutionary Anti-Diet Approach by Evelyn Tribole, MS, RDN, CEDRD-S and Elyse Resch, MS, RDN, CEDRD, FAND Key Quotes “...with guys, I think that's where the difference is. Mainly that I see is that there's the emphasis on being thin, but also on having a significant amount of muscle. And I think that comes from, again, those societal ideals and pressures on what makes a man. You should be strong and you should be muscular.” - Jeff Ash “I think that's the same with intuitive eating. It's not that it's just for women, but the tone tends to be there. So I think that's why it can be important to kind of find different ways of communicating the same thing.” - Jeff Ash "We have enough things to deal with and struggle within our lives that we don't need to have food. Another thing to guilt us into something.” - Jeff Ash Connect with Jeff Ash IG: @intuitive.eating.men Website: Hope Drives Me - Equipped to Thrive Podcast: Men's Intuition JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.
	31 May 2023	How to Avoid the Food Coma: The Fullness vs Satiety Showdown, Y'all!	00:31:25
Today we’re going to be diving into the difference between fullness and satiety, and how knowing the difference will help you make strategic decisions with food without sacrificing satisfaction. This is an example of how nutrition science and gentle nutrition can help you take care of your body (without dieting or restricting). Now, you might be thinking, “Aren’t fullness and satiety the same thing?” Well, not exactly. Fullness is the feeling of having a certain quantity of food in your stomach. Satiety, on the other hand, is the feeling of being content and no longer hungry. You can be physically full but still unsatisfied and wanting to eat more; or you can feel satisfied and not need to eat more even if you’re not physically full. If your head is spinning, don’t worry. I’m going to break this all down for you with examples so you can see exactly how it works. In this episode you'll learn: 1. The must-know differences between fullness and satiety 2. How different foods will influence your fullness vs satiety 3. What to do if you're full (but not satisfied) and want to keep eating If you’re ready to feel more confident and empowered in your food choices, hit play and let’s dive in! Today’s Wellness Woo is celery juice. Resources Mentioned: Grab my free hunger and fullness guide!
	04 Apr 2023	Tired of Obsessing About Food 24/7 or Feeling Like Food Has Power Over You? Listen Up...	00:38:43
Do you find yourself thinking about food constantly? You’re not alone. This is one of the most common struggles that I hear from people who reach out to me asking for help. And it makes sense that we as a society are so food-obsessed. Dieting and labeling food as good and bad sets us up to think about it more. If you’re ready to have peace with food, and to stop obsessing constantly about what you’re eating, what you’re going to eat, what you wish you could eat…Then this episode is for you. In the episode, you’ll hear: The root causes of food obsession (some of them might surprise you) How to assess your TCT (Total Conscious Time) and why this matters My 3 strategies for thinking about food less, so you can enjoy LIFE more! When you’re not obsessively thinking about food you’ll find that you have more space to focus on the things that actually matter to you. You deserve to have and easy and peaceful relationship with food. Go ahead and hit play, and give it a listen! Today’s Wellness Woo is Gwenyth Paltro’s “wellness routine.” Links mentioned: Free Daily Habits Guide
	30 Jul 2024	#141: How to Respond if Your Child Says, "I feel fat," With Erin Kerns Vazquez	00:57:44
What to say if your child ever says, “I feel fat,” or if they are called fat by kids at school or someone in their life. Learn the do’s and don’ts of navigating these tricky conversations, whether you have small kids at home, teenagers, or even adult children. Erin Kerns Vazquez is my guest today, and she is going to walk us through how she went from dieting since the age of 10, to wholeheartedly embracing body acceptance and intuitive eating. Erin was bullied about her weight as a kid, and she wrote a children’s book about what messages she looks back and recognizes she needed to hear at a young age about her body. She describes the well-intentioned ways that adults in her life tried to help her “get healthier” (i.e. lose weight) to feel better about herself and to silence the bullies, and how these attempts at helping missed the mark. It’s a powerful conversation about healing your own body image, unpacking the messages you received about your body (and bodies in general) during childhood, the way that diet culture has reinforced these messages, and what you can do to foster a healthy body image for yourself and the children in your life. Key Takeaways 1. Beliefs about our bodies start young: The way we see our parents talking about their own bodies impacts how we feel about our own bodies, even now as adults. 2. A “healthy body image” doesn’t necessarily mean body positivity: Rather, it means that you have peace and neutrality with your body (even on the days you might wish it were different). 3. What to say (and NOT say) to your kids if they say, “I feel fat”: Be clear and confident for how you navigate these tricky conversations with your kids, as you support them in navigating body image in a weight-obsessed world. Resources Mentioned - Body Image Journal Prompts: Grab my FREE guide filled with journal prompts to help you heal your body image from within. - Purchase Erin’s book “Your Body Is Never Bad” on Amazon (and don’t forget to leave a review for her on Amazon!) - Check out Erin Vazquez’s other books on Amazon Read the full episode transcript here. Resources for Your Intuitive Eating Journey Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster Connect with Katy Harvey Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD Subscribe and Review If you enjoyed this episode, please subscribe and leave a review! Your feedback helps us reach more people and improve the show.
	12 Nov 2024	#156: "Is Everyone on a GLP-1?!" How to Handle Feeling Triggered By Seeing People Who Have Lost Weight	00:29:43
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 2 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!
	05 Mar 2024	#119: Grieving the Things You've Lost to Diet Culture With Erin Kinzel	00:58:10
Did you know that the frustration you feel about your eating and your weight is probably related to GRIEF? You might be scratching your head, but after you listen to this episode you’re going to be nodding your head in total agreement. There’s a lot to grieve when it comes to letting go of dieting - the time you lost to futile efforts that didn’t result in lasting weight loss, the money you spent on diets and shakes that didn’t make you permanently skinny, the social situations you skipped or didn’t enjoy because you were so stressed about the food. How about grieving the sheer fact that dieting has basically been one big scam? And that you’ve been misled and lied to all these years. In this episode, I sat down with Erin Kinzel, a grief expert, who shares how she realized on her own intuitive eating journey that grief was an essential component. She shares how grief fits into the process, and steps for allowing yourself to grieve. When you listen, you’ll also learn how to take back your power. You’ll learn how allowing yourself to grieve and feel anger and sadness are actually “superpowers” that allow you to move forward in ways that are so much more productive and freeing. Hit play to hear all of this, and get ready to take notes because this is an incredibly powerful episode. Today’s Wellness Woo is The Dirty Dozen. Resources mentioned in this episode: Check out Erin Kinzel’s video course on grief and intuitive eating (Get ½ off through March 2024) Follow Erin Kinzel on Instagram Podcast: Personal Growth Sucks wherever you listen to podcasts For full show notes, visit: katyharvey.net/podcast119 Connect with me on Instagram! Join my free FB group Intuitive Eating Made Easy
	09 Jan 2024	#111: Getting Personal: How I'm Juggling Intuitive Eating and Nutrition as a Mom	00:44:14
Want to hear me spill the tea on how I navigate intuitive eating myself? In this episode, I’m pulling back the curtain to share what it’s like to juggle intuitive eating personally AND for my kids and family as a working mom. I’ll also be sharing some challenges that happened in 2023 that forced me to approach intuitive eating differently than I have before, and that pushed me way out of my comfort zone for how I relate to my body. I don’t often record personal episodes, so I wanted to share where I’m at on the journey of “walking the walk” with the things I believe and teach here on this podcast. Get cozy and hit play to listen to this raw and vulnerable episode. I hope that you’ll enjoy hearing more of a behind-the-scenes look into my life, and that you’ll be able to take some of the lessons I’ve learned and apply them in your own life. Today’s Wellness Woo is 75 Hard. Resources Mentioned in Episode: Grab My Free Meal Planning Guide & Templates Let’s connect on Instagram! Join my FB Group Intuitive Eating Made Easy
	20 Aug 2024	#144: I'd Be Lying If I Didn't Tell You This...Not Eating Carbs 2 Weeks Prior to Vacation Isn't Going to Make You Happier On Your Trip	00:38:10
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 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!
	24 May 2022	23 - Think You Need a Summer Beach Body? Listen to This	00:20:12
“All bodies are bikini bodies. Put on a bikini and bam! You now have a bikini body. There is no need to alter yourself in order to wear a swimsuit.” - Katy Harvey Is the idea of summer stressing you out? Does the thought of wearing a bikini and not having the perfect beach body give you anxiety? In this episode, Katy tackles the truth about how companies are capitalizing on our body insecurities and glorifying unattainable body standards, especially during summertime. It’s time to bust the “beach body” myth and start showing up as our natural selves, imperfections and all. Find out Katy’s four tips to take back our confidence in our bodies this summer. [00:01 - 09:04] Diet Culture During the Summer Season Katy on embracing summer The surge of weight loss advertising in the month of March Showing our skin makes us feel more exposed Examining the origin of “bikini body” and “hot girl summer” [09:05 - 18:42] Four Tips for Feeling Better About Yourself This Summer Wear the summer clothes Ditch all those uncomfortable layers of clothes Put the swimsuit and go Don’t think about what other people will say Just wear what you want to wear Channel the confidence that you imagine you'd have if you had the body of your dreams Live life unapologetically You’ll miss out on life if you’re just waiting to lose weight Give yourself permission to be in photos! [18:43 - 20:12] Wrapping up! Want a little more support, guidance, and specific action steps to kickstart and boost your process towards food freedom and body acceptance? Check out Katy’s Intuitive Eating and Body Kindness UN-CHALLENGE at nondietacademy.com/unchallenge! Key Quotes “Having fat on your body is normal. Being fat is not a moral failing. Bodies come in all shapes and sizes and all bodies are good bodies." - Katy Harvey “I'm asking you to try being yourself without hiding parts of yourself both literally with your body and figuratively with your personality. Stop being afraid of being too much or taking up too much space. You are allowed to take up space. You deserve to take up space.” - Katy Harvey “When you choose to live life more fully and let go of hating your body, you will likely find that the idea of shrinking your body starts to feel less important.” - Katy Harvey Resources Mentioned: “Why Can’t We Stop Talking About Bikini Bodies?”: https://slate.com/human-interest/2014/07/the-history-of-the-term-bikini-body-explained.html Intuitive Eating Made Easy FB group: https://www.facebook.com/groups/306396290454800 JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.
	01 Feb 2022	07 - How to Redefine "Success" With Eating and Weight in Intuitive Eating	00:22:24
“Weight doesn't give us any information about the functioning of their internal organs, their mental health, their genetics or anything else. Your weight is simply a measure of your gravitational pull.” - Katy Harvey Welcome to another episode of Rebuilding Trust With Your Body podcast! I'm so thrilled that you're tuning in, because today we're talking about the journey towards intuitive eating, trusting your body, and learning to measure your progress along the way. Most people have one very specific way of measuring their progress when it comes to their eating and their bodies, and yes, you probably guessed it right. People tend to measure their progress by stepping on the scale; if the number goes up, then it is considered as a “failure,” and if the number goes down, then it is considered a “success.” In this episode, you and I are going to dive deep into 3 ways that we can redefine the meaning of intuitive eating success. Make sure to tune in until the end because I’ll be sharing another free resource that can really help you in this journey. Let’s dive in! Talking About the Journey to Intuitive Eating Having our bodies scrutinized by friends, family, and doctors It’s not our moral obligation to make health our primary value in life People being marginalized because of their weight 3 Ways to Redefine Intuitive Eating “Success” Step 1: Faulty ways in which we tend to measure progress, and the pitfalls that this creates Represents a thinking error Feeling of failure when not eating “healthy” Weightless does not signify Intuitive Eating success “Healthy food” looks different for everyone How to define success: acceptance, 10 principles of intuitive eating Step 2: How to Assess Your Progress How are you feeling about your food and your body Use the intuitive eating workbook Step 3: How to Measure your Progress Assess the quality of your life Being more at ease and comfortable with your food Less judgemental about your weight Ditch the scale Resources Mentioned: Intuitive Eating by Elyse Resch and Evelyn Tribole The Phases of Being a Non-Dieter Key Quotes “Weight doesn't give us any information about the functioning of their internal organs, their mental health, their genetics or anything else. Your weight is simply a measure of your gravitational pull.” - Katy Harvey “The weight is not the point of intuitive eating because Intuitive Eating is not for weight loss.” - Katy Harvey “It's time to ditch the scale as a measurement of progress and as a measurement of your self worth.” - Katy Harvey JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.
	08 Nov 2022	How to Improve Your Confidence and Body Image Through Changing Your Self-Talk With Anne Poirier	00:45:40
You don’t have to lose weight to feel better about your body. Learning how to change your inner dialogue about your body can literally change your life. Rather than spending years (or decades) being on and off diets, clean eating plans, detoxes, cleanses, exercise programs, and basically anything to try and lose weight - what if you called a truce with your body instead? That’s why I invited Anne Poirier to the show. Anne is a Certified Intuitive Eating Counselor who rode the rollercoaster of dieting and decided she couldn’t do it anymore. She decided to stop dieting and took herself from body loathing to self-acceptance. Sound too good to be true? It’s not, my friend. Anne is living proof that healing from diet culture is possible. In her book The Body Joyful, she writes about how to let go of the obsession with weight loss so that you can change how you think and feel about your body. This is more than just “letting yourself go” - it’s about befriending your body and gaining inner peace. I’m excited for you to hear this episode because Anne and I have a GREAT conversation about how you can meet yourself where you’re at with gentle curiosity so that you can begin to shift your self-talk about your body. To receive a free copy of Anne's book The Body Joyful, email Anne: anne@thebodyjouful.com with the word “book” in the subject line. A special thanks to Anne for sharing this gift with listeners! Connect with Anne Poirier through her: Website: https://shapingperspectives.com/ Facebook: Body Joyful Revolution Instagram: Body Joyful Revolution Twitter: Body Joyful Revolution Book: Body Joyful Revolution Click here to grab my free guide mentioned in the episode: The 5 Phases of Becoming a Non-Dieter Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net Rate, Review, & Follow! “What I didn’t know I needed!" If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image. Also, if you haven’t done so already, make sure you follow the Rebuilding Trust with Your Body podcast. If you’re not following, there’s a good chance you’ll miss out on value-packed episodes each week.
	16 Jan 2024	#112: Practical Advice for Overcoming Roadblocks With Food Freedom and Intuitive Eating	00:46:22
Do you ever feel like you’re confused or stuck with how to let go of dieting and listen to your body instead? You’re not alone! In fact, there are several roadblocks that make it harder to connect with your hunger signals - and today I’m going to break them down for you. These are things that I’ve seen over and over again as a dietitian and a coach, and I know that if you can overcome these roadblocks you are going to start to see noticeable shifts in your relationship with food. You’re going to start feeling like it’s easier to trust your body’s appetite signals without second guessing them. You’re going to find yourself thinking not just about what you want to eat because it would taste good - but you’re also going to be able to recognize what would FEEL good to your body in that moment because you’re no longer judging the food or battling old remnants of dieting rules floating around in your mind. Get ready to take notes, because this episode is jam-packed with practical tips and things you’re going to want to reflect on. Today’s Wellness Woo is ultraprocessed food. Resources mentioned in this episode: Grab a free copy of my guide for reconnecting with your hunger For full episode show notes, click here. Let’s get to know each other: Connect with me on Instagram! Join my free FB group Intuitive Eating Made Easy
	20 Feb 2024	#117: How to Succeed With Intuitive Eating (Even if You're Scared it Won't Work for You)	00:29:42
QUESTION: Are you worried that intuitive eating won’t work for you? Do you fear that you’re doomed to a life of struggling with food and your weight? It doesn’t have to be that way, I promise. In this episode I’m sharing stories of other people who had these fears and how they worked through them, the steps they took to make peace with food (without ending up in a free-for-all with their eating), and what it was like for them after they had done this work. You’re going to not only feel more hopeful and inspired, but you’re going to learn HOW other people have embraced intuitive eating, even when they were still desiring weight loss. Stop what you’re doing, and get ready to listen to this episode. I cannot wait for you to hear the stories and strategies inside. Today’s Wellness Woo is electrolyte powders and drinks. Resources mentioned in this episode: Check Out Non-Diet Academy For full show notes, visit: katyharvey.net/podcast117 Connect with me on Instagram! Join my free FB group Intuitive Eating Made Easy
	18 Mar 2025	#176: Tired, Achy and Unmotivated? How to Move Your Body in Perimenopause with Preeti Jha	00:48:04
We all know that movement is good for us - but what happens when you're too exhausted, achy, or unmotivated to get started? In this episode, I sit down with physical therapist Preeti Jha, who specializes in helping women over 40 build strength, confidence, and resilience, especially during perimenopause and menopause. Preeti shares invaluable insights on how hormonal shifts impact our bodies, why traditional fitness advice often misses the mark for women in midlife, and how to build a movement practice that feels good and sustainable - without the pressure of diet culture. But don’t skip this episode if menopause isn’t on your radar yet! The wisdom Preeti offers applies to anyone looking to rethink their relationship with movement in a way that prioritizes self-care over punishment. If you’ve ever struggled with exercise motivation, this conversation is for you. Be sure to share it with a friend who could use some encouragement, and let me know your biggest takeaway by sending me a DM! Episode Highlights The biggest struggles that women have with exercise How perimenopause/menopause changes the way we should approach exercise Ways to reduce knee pain (without dieting) Pelvic floor physical therapy - and how it’s for more than just postpartum women Resources Mentioned - Connect with Preeti Jha on Instagram - Grab Preeti Jha’s FREE beginners strength training 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 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!
	30 May 2023	How to Avoid the Food Coma: The Fullness vs Satiety Showdown, Y'all!	00:31:25
Today we’re going to be diving into the difference between fullness and satiety, and how knowing the difference will help you make strategic decisions with food without sacrificing satisfaction. This is an example of how nutrition science and gentle nutrition can help you take care of your body (without dieting or restricting). Now, you might be thinking, “Aren’t fullness and satiety the same thing?” Well, not exactly. Fullness is the feeling of having a certain quantity of food in your stomach. Satiety, on the other hand, is the feeling of being content and no longer hungry. You can be physically full but still unsatisfied and wanting to eat more; or you can feel satisfied and not need to eat more even if you’re not physically full. If your head is spinning, don’t worry. I’m going to break this all down for you with examples so you can see exactly how it works. In this episode you'll learn: 1. The must-know differences between fullness and satiety 2. How different foods will influence your fullness vs satiety 3. What to do if you're full (but not satisfied) and want to keep eating If you’re ready to feel more confident and empowered in your food choices, hit play and let’s dive in! Today’s Wellness Woo is celery juice. Resources Mentioned: Grab my free hunger and fullness guide!
	19 Apr 2022	18 - How Intuitive Eating Can Improve Your Relationships With Karen Rich	00:38:56
“It takes a lot to unlearn all the stuff that we've been taught in the past. It takes some research, but also, you just got to continually work on your head. And I know if you've got a fixed mindset, it's not going to change.” Do you ever think about how words have a big impact on little children? Karen Rich remembers being a 6-year-old girl and how being labeled “overweight” by her doctor led to a lifetime of struggle with weight. Through therapy and learning about intuitive eating, she’s able to enjoy a happy relationship with food and an even happier relationship with her husband and her community. Listen in as she talks to Katy about her story. [00:01 - 14:55] Growing up with Body Image Issues Karen talks about how she was defined by her weight since childhood “Helpful” comments are sometimes actually harmful Her struggle with vision loss How eating gives you bad days The turning point for Karen [18:16 - 30:22] The Journey to Body Respect “All foods are the same” and having this paradigm shift Finding the good things about your body The challenge of changing other people’s perspective on body image Karen’s advice for people who are just starting to think about intuitive eating How Karen’s husband supports her process [30:22 - 38:55] Wrapping up! What Karen is grateful for about her body Rapid-fire questions with Karen Karen’s insight on the importance of a compassionate community around you Resources Mentioned The Body Is Not an Apology: The Power of Radical Self-Love by Sonya Renee Taylor Your Body Is Not an Apology Workbook: Tools for Living Radical Self-Love by Sonya Renee Taylor The Heroin Diaries: A Year in the Life of a Shattered Rock Star by Nikki Sixx Key Quotes “It's okay. It is. And it is totally okay. And it's normal. And it's interesting that our body image does tend to kind of go back and forth and up and down like that. And oftentimes it correlates with how we're feeling about other things in our life." - Katy Harvey “It's really not that much about the food, that it's more about the feelings… I've read over and over food doesn't fix feelings. That's true. But what if the feelings can fix the food? “ - Karen Rich JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.
	04 Jul 2023	From Dread to Delight: Transforming Your Relationship With Exercise	00:48:45
In this episode, we're challenging the traditional notion of exercise as a chore. Instead, I invite you to join me and my guest Andrea Troughton on a journey of finding pleasure and empowerment every step, jump, and dance move. It's time to shift our focus from external expectations to internal joy. Together, we talk about strategies for infusing joy into your physical activities, no matter your fitness level or abilities. You'll walk away with practical ideas for treating your body with love, respect, and appreciation during every movement experience. We’re going to explore the incredible benefits of joyful movement beyond physical fitness. I'll share with you how it positively impacts our mental well-being, boosts our self-esteem, and ignites our zest for life. It's about cultivating a positive relationship with our bodies and experiencing a profound sense of fulfillment. Whether you're an athlete looking for a fresh perspective, a busy professional in need of an energy boost, or simply someone seeking a deeper connection with your body, this episode is for you. Join me as we unlock the transformative power of joyful movement and empower ourselves to live a more vibrant life. Get ready to dance, stretch, and celebrate the sheer magic of moving your body. Together, we'll embrace our inner strength through the power of joyful movement. So, grab your sneakers, loosen those muscles, and let's embark on this exhilarating journey of self-discovery and empowerment! Are you as excited as I am? I know you are! Hit play and let’s dive in! Today’s Wellness Woo is cold plunges. Links Mentioned: Join the Intuitive Eating Made Easy FB Group! Book - Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski, PhD
	13 Sep 2022	The Benefits of Going "All In" With Intuitive Eating	00:31:00
This idea of going “all in” is a phrase that’s gotten tossed around more in recent years in the intuitive eating and eating disorder recovery communities. And the idea behind it is that rather than dipping your toe in the water, you just take the leap and go for it. It’s not a free-for-all with food, but it really is about letting go of all the dieting and disordered eating behaviors (things like weighing yourself, tracking your food, obsessively exercising) and instead choosing to listen to your body and letting yourself eat the things that are satisfying to you without having rules about what or when you can eat them. It’s about reconnecting with and trusting your body again. My guest on this episode of the podcast is a woman named Dana Mandel, and she shares her own story of disordered eating and body image issues. What’s really cool about Dana is that she’s now a therapist herself, so she’s seen what it’s like to be on “both sides of the couch.” I encourage you to listen and think about what pieces of what Dana shares that can you apply to your own life. That’s my goal for these interview episodes - that it gives you hope, inspiration and motivation that you can heal too. I can't wait for you to listen! >> Click here to take my free 2-minute quiz called “What’s Your Unique Path to Food Freedom?” Rate, Review, & Follow! “What I didn’t know I needed!" If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image. Also, if you haven’t done so already, make sure you follow the Rebuilding Trust with Your Body podcast. If you’re not following, there’s a good chance you’ll miss out on value-packed episodes each week.
	04 Mar 2025	#174: Can You Intuitively Drink? Alcohol, Diet Culture and What Feels Right For You With Casey Davidson	00:51:22
Where does alcohol fit in with intuitive eating? Should you “intuitively” try to drink? What about the health risks vs benefits to alcohol? We’re digging into all these questions today with my extra special guest, Casey Davidson, a sobriety coach. The truth is, there are key differences between food and alcohol that you need to be aware of. And there are some special considerations for how you might want to approach drinking differently than you do eating. In this episode, we’re going to explore your relationship with alcohol, and help you reflect on the role of drinking in your life. There’s zero pressure for you to stop drinking or to explore sobriety, unless you want to (and if you do, Casey has tons of resources for you). Ultimately, this is about listening to your body. And being curious about how alcohol makes you feel - both in the moment, and afterwards. It’s also about the reasons you want to drink in the first place and the role of alcohol in your life. There is no right or wrong answer to whether you want to keep drinking or not…This is all about being curious about where you are at with alcohol, and choosing with compassion how you want to move forward. Episode Highlights -Common mistakes that women make with food when they take a break from alcohol -Benefits of sobriety, and Casey’s own story -How does alcohol fit in with intuitive eating? Can you intuitively drink? -Next steps if you’re sober curious Resources Mentioned - Follow Casey on Instagram - Grab Casey’s Free 30 Day Sober Guide - Casey’s Website 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!
	26 Feb 2025	#173: Why Food Freedom Isn’t Just About Food—The 4 Missing Pieces You Need	00:33:43
Food freedom and intuitive eating are about more than just eating delicious pasta and pizza. It’s about more than listening to your hunger and fullness. In fact, intuitive eating isn’t even all about food. (Yes, of course food is part of it - but if you stop there you’re missing the point.) If you don’t ALSO have these other 4 missing pieces, then you’re not going to fully have the peace and freedom with food that you are looking for within your intuitive eating journey. We'll be exploring your relationship with exercise, your body image, emotional coping strategies (besides food), and how to keep yourself motivated for the long haul on this journey. Trust me, this episode is going to give you things to think about, along with some practical tools and strategies to implement, that you probably haven't thought of before. Pop in your ear buds and hit PLAY! Episode Highlights -The REAL goal with intuitive eating (no it’s not to just “eat whatever you want”) -Addressing your unhealed body image wounds -The 4 missing pieces that you need if you want to truly heal your relationship with food Today’s Wellness Woo is stale cheese as “keto popcorn.” Resources Mentioned - Click here for details and enrollment for Non-Diet Academy! 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!
	12 Mar 2024	#120: Can Ozempic and Other Semaglutide Medications Ever Align With Intuitive Eating?	00:36:30
You’ve probably heard all the hype about semaglutide medications like Ozempic, Wegovy, Mounjaro and Zepbound. They’re all the rage right now for weight loss, and diet culture has certainly jumped on the bandwagon. But if we set diet culture aside, can these medications be useful for someone who is trying to eat intuitively? Is it even possible to do intuitive eating if you’re taking a medication that messes with your appetite signals? My answer might surprise you...it’s YES. In this episode, I’m going to break down why semaglutide is different from diet pills of the past (Fen Phen, I’m lookin’ at you), and the circumstances where these medications can actually help someone to eat more intuitively, make peace with food, and to genuinely honor their health. This is one of my juiciest episodes to date, and I’m not holding back. Pop in your earbuds and push play! Let’s do this! Today’s Wellness Woo is essential oils. Resources mentioned in this episode: Grab My Free Body Image Guide For full show notes, visit: katyharvey.net/podcast120 Connect with me on Instagram! Join my free FB group Intuitive Eating Made Easy
	11 Jan 2022	04 - How to Handle Weight Gain (or the Fear of It) With Intuitive Eating	00:20:25
“Remind yourself that while your weight may change, your worth as a human being will not.” - Katy Harvey Welcome to another episode of Rebuilding Trust With Your Body podcast! Today’s solo episode is going to be about dealing with weight gain, particularly the weight gain that occurs in the recovery or the eating disorder, and the intuitive eating process. Majority of us, if not all, have been taught that being fat is equivalent to being unhealthy or being unattractive. And because of this, a lot of us have developed unhealthy relationships with food. And that is why for this episode, I will be sharing with you ways on how to cope with your fear of gaining weight, I will also be sharing some tips that you can try for yourself when dealing with weight gain, and the things that you can do if you have gained weight. Make sure to tune in until the end and grab a copy of my free guide! What we talk about in this podcast Why we struggle with food in our bodies Importance of understanding the ways we were taught about food How this can shift our relationship with food How it can affect how we experience our own body Dealing with Weight Gain How do you deal with fear of gaining weight Eating whatever you want whenever you want is not true intuitive eating Intuitive eating is driven by listening to your body Tuning into those hunger fullness cues Intentional eating vs. impulsive eating Tip 1: Give yourself compassion Going through it by understanding the facts Reassuring yourself that it’s ok to gain weight Tip 2: Have radical acceptance that bodies change Accept and normalize the changing of bodies Choose to accept your body no matter what Tip 3: Buy and wear clothing that fits What to do if You Have Gained Weight Buy new clothing that fits Do not go back to dieting no matter how bad you want to Key mindset shift: radical acceptance that bodies change Resources Mentioned: Guide for Intentional Eating Maintenance Phase Podcast Key Quotes “The truth is that weight cycling is worse for your health than weight gain in itself.” - Katy Harvey “Remind yourself that while your weight may change, your worth as a human being will not.” - Katy Harvey JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.
	08 Apr 2024	#124: Worried About Your Weight But Sick Of Dieting? This Is For You!	00:42:28
If you have said peace out to dieting, but you’re still stressed and anxious about your weight, then you’re in the right place. In this episode, I’m covering what to do if you are worried about gaining weight, and you’re worried about your health…because we both know that dieting isn’t the answer. We’ll also be talking about the reasons you might be stuck in what I call “No Man’s Land” where you’re not really dieting, but you’re not fully eating intuitively either. Plus I’m breaking down 2 case studies that I’ve never shared before about clients who were able to tackle their fears around weight and how they got to a place of peace with their bodies while ditching diets for good. If you’re sick of dieting but not fully on board with intuitive eating (yet!) - this is the episode for you! Pop in your earbuds and let’s go! Today’s Wellness Woo is Isagenix. Resources mentioned in this episode: Sign up for my FREE masterclass What’s Weighing On You? happening LIVE April 18, 2024 For full show notes, visit: katyharvey.net/podcast124 Connect with me on Instagram! Join my free FB group Intuitive Eating Made Easy
	24 Sep 2024	#149: Ending the War With Your Body With Nina Manolson	00:56:22
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 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!
	19 Jul 2022	31 - Struggling with Binge Eating Why It's Not About the Food - and How to Stop.	00:32:52
You know that feeling - the feeling of guilt and shame after you eat way too much? (And let me be clear…by “too much” I mean more than your body wanted and therefore you’re uncomfortably full. “Too much” is often a construct handed to us by diet culture trying to tell us how much we are allowed to eat. I’m referring to the type of “too much” being communicated to you from your body.) This feeling is miserable both physically AND emotionally. And it’s often when the negative self-talk kicks in really loud: THIS is why I can’t trust myself with that food. I knew I should have just gotten a salad. I need to have more willpower and be more disciplined. I’m going to gain SO much weight, and then I’m going to be miserable for the rest of my life. If I don’t get a handle on my eating I’m going to have a bunch of health issues. I’m such an idiot for letting myself eat that. Any of this sound familiar to you? I get it. And I also get that the knee-jerk response to binge eating is often to try and regain control over eating by eating really “healthy” or by avoiding those binge foods. But the problem is this makes things worse. Because it increases the biological drive to binge in the long run. (Kind of confusing and counter-intuitive, I know.) So what can you do instead? Hit play and listen to this episode! Key Quotes “Emotions are like warning lights in your car.. We want to understand what the warning light is telling us so we can respond appropriately.” - Katy Harvey “You need to just show yourself that you can have it(food) and that nothing catastrophic happens.” - Katy Harvey JOIN the waitlist for Non-Diet Academy, opening soon! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/clickhere Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.
	17 Dec 2024	#161: What To Do You're Worried About Your Kids Eating Too Much Sugar With Nicole Cruz	00:47:33
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 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!
	10 Sep 2024	#147: CLIENT CASE STUDY: How My Client Finally Found Peace With Her Body After Over a Decade of Dieting	00:40:22
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 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!
	16 May 2023	Emotional Eating Decoded: How to Stop Stuffing Your Feelings Down With Food	00:27:09
A lot of us use food to cope with feelings. And when I say “using food,” I mean that sometimes we eat certain foods in response to emotions, but I also mean that sometimes we restrict or withhold food in response to emotions. And sometimes we diet as a way to try and cope with how we are feeling. Often we don’t even know we are doing this. These food and dieting behaviors become such a normalized part of our lives that we aren’t even aware that we are using it to distract from or numb ourselves from feeling our feelings. Emotional eating isn’t a bad thing. We ALL do it sometimes, and that’s perfectly normal. It can become a problem when emotional eating becomes the only way we have to cope, or when we are using it to avoid our feelings. Our emotions aren’t something we need to be afraid of. They serve an important purpose in terms of telling us what we need. With intuitive we can practice noticing our feelings, naming them and giving language to how we’re feeling (which is sometimes harder than you think it will be because most of us weren’t raised with a very good emotional vocabulary), and then we must learn how to cope with our feelings in ways that are more kind and compassionate towards ourselves. I can’t wait for you to listen! Links Mentioned: Grab My FREE Breaking the Binge Cycle Worksheet Eating in the Light of the Moon by Anita Johnston, PhD
	06 Jun 2023	Liberating Your Inner Intuitive Eater: Shedding the Diet Rules and Cultivating Food Freedom	00:47:34
Let go of the diet rules and food judgments and start thinking like an intuitive eater. If you’re tired of feeling guilty about eating certain foods, or you’re stuck in the phase of “eat whatever you want, whenever you want,” or you are worried about your weight and your health if you’re not dieting - then this episode is for you. You’ve ditched dieting and have set out to find freedom with food - and that sounds great on the surface. The thing is, it’s harder than it sounds. And even though you’re not necessarily restricting or depriving yourself anymore, you still feel like you don’t feel comfortable or confident about your eating. I get it, because I’ve been in this “in between” place too. That place where you’re not dieting, but you’re also not actually eating intuitively either, and you’re doubting yourself and the process. In this episode, I’m sharing my own experience in shifting from the diet mentality and being really hung up on so-called “healthy eating,” to becoming a full-fledged intuitive eater where I have the peace and freedom with food and my body that I’ve always wanted AND I am still mindful about my health. It takes some mindset work to get there, and for those of you who are struggling with this, let’s talk about it. This is a great episode for anyone who has been working on ditching dieting and learning the ropes with intuitive eating, who has been practicing intuitive eating for a while and feels stuck, and anyone who wants to go deeper into cultivating freedom with food and peace within themselves. Today’s Wellness Woo is green tea extract. Resources Mentioned: Join the Empowered Intuitive Eating Experience Workshop Grab a copy of the book Intuitive Eating on Amazon Grab the Intuitive Eating Workbook on Amazon
	08 Feb 2022	08 - 5 Essential Habits of Intuitive Eaters - How to Ditch Diets and Listen to Your Body	00:27:31
“I know what feels good to my body because I have such a predictable routine.” - Katy Harvey Welcome to another episode of Rebuilding Trust With Your Body podcast! In today’s episode, I will be sharing with you 5 very actionable habits that can help you in your Intuitive Eating journey. Don't worry, this isn't going to be like adding a bunch of things to your already busy to do list. It's about putting some of these things in place that will save you time and energy, while also helping you learn to connect with and trust your body without having to think about and obsess over it all the time. You can find these five things that we're going to talk about today, along with five more things that will support your intuitive eating process inside one of my most popular free resources that I've created, and you can check that out in the link below. So in this episode, we'll cover five and if you want the other five, you'll have to go grab the guide. Because otherwise this episode would be not only way too long, but I think it would become very overwhelming. And I want you to leave this episode feeling like you can pick one or two, or even all five of them because they're pretty simple to pick these things and actually implement them right away. Let’s dive in! 5 Habits to Support Your Journey to Intuitive Eating Number 1: Have a consistent sleeping and waking schedule A part of your circadian rhythm is your appetite Your body gets confused if your sleeping or waking time is inconsistent Goal: appetite cues to be clear and predictable Number 2: Eating Breakfast within an Hour After Waking Up Eating breakfast relatively quickly after waking up will fire up your digestions and your metabolism for the day Eating breakfast satisfies your hunger Number 3: Keep a Running Grocery List that Sound Good Allows your brain to release that food thought It reduces our mental load especially about food Number 4: Take 3 Deep Breaths Before You Eat Allows you to be fully present with your food Activates your parasympathetic nervous system Allows your digestive system to do its job better Number 5: Practice Checking-in with Your Body Listen to your body Reminding yourself to be more gentle to yourself Resources Mentioned: Free Guide: Daily Habits for Intuitive Eating Key Quotes “I know what feels good to my body because I have such a predictable routine.” - Katy Harvey “So the act of pausing before you eat also gets you in the mindset to stay present in the moment and to check in with your body and see how hungry you truly are, and what you're hungry for and what else your body might be needing from you.” - Katy Harvey JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.
	03 Dec 2024	#159: How Your Emotions Impact Your Eating (And What To Do About It) With Rae Thomas	00:46:16
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!
	12 Dec 2023	#107: Prevent the Body Shame Spiral Over the Holidays With These 5 Simple Tips	00:25:51
In this episode I’m going to give you some tips, strategies and tools specifically for dealing with body image during the holiday season. Because let’s face it, being around people you haven’t seen in a while can be really challenging. It’s hard to feel comfortable in your own skin when you’re worried about what other people are thinking about you, especially if your body has changed this past year. So pull up a seat and let’s dish about how to proactively manage your inner critic, neutralize the fears around weight gain, and cultivate a holiday season where you can actually enjoy the food and festivities without guilt and worry. Today’s Wellness Woo is holiday weight gain statistics Resources Mentioned in Episode: Grab my free holiday intuitive eating guide Download my free body kindness guide
	22 Mar 2022	14 - Struggling to Ditch Diet Mentality? Here’s How to Let Go of Weight Loss Obsession and Have Food Freedom!	00:27:34
“Rewiring your brain to not be stuck in the diet mentality anymore is going to take time and patience and a whole lot of practice. You're trying to undo decades of living in a diet culture. So this isn't just going to magically change overnight. Shifting to non-diet thinking will take some intentional work on your part. You're going to have to keep practicing and noticing and shifting those thoughts. But you know what's awesome, we have brain research that shows us that these types of changes in our thinking are totally possible. No matter how long you've been stuck in the diet mentality or how long you've been struggling with an eating disorder, recovery and healing are possible.” - Katy Harvey Are you obsessing over the number in your scale dreading every pound added to your weight? You are not alone! Being restrictive makes you think more of what you really want to avoid – food. But it should not be the case. Food is something that makes us happy and nourishes our bodies. In this episode, Katy Harvey talks about how we can be freed from the toxic diet and culture and how we could rebuild our relationship with food positively through intuitive eating. [00:01 - 25:22 ] Shift The Diet Mentality The stigma on Dietitian and Nutritionists A food therapist, not a food police A lifestyle without obsessing over our weight Diet mentality explained and how you can ditch it! The impact of healthy eating Correcting our attitude towards food The diet paradox I’ve ditched dieting. Now what? Four steps to shifting to the non-diet mentality Accept that dieting doesn’t work Identify where the diet mentality is showing up in your thinking and behaviors Stop weighing yourself Be Patient and gentle with yourself [25:23 - 27:34] Wrapping up! Episode recap Grab the free resource on my website. (See link below) Key Quotes “Your relationship with food matters more than the food itself.” - Katy Harvey “Be gentle with yourself and remember that there's no such thing as perfection with this stuff. It's about taking consistent steps towards connecting with your body and trusting yourself with food.” - Katy Harvey JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.
	09 May 2023	What to Do When Your Weight has Become a "Problem" and It's Harder to Move Your Body	00:34:13
Today we’re going to be talking about what to do when you feel like your weight has become a “problem” and you’re worried about your health, or it’s harder to move your body, and you’re thinking, “I’ve got to do something about this.” That’s a really hard and painful place to be in. And I know it might feel like dieting is the only answer, but it’s not. I promise you it’s not. In fact, dieting is only going to make things worse. Maybe you feel like your weight is too high for your body. Maybe you are having more joint pain in your knees or your back. Maybe you are having a hard time getting up and down out of your chair, or you get really out of breath from walking or from trying to go up a flight of stairs. Maybe your most recent blood work showed some concerning things like high cholesterol or an increase in your A1c, or maybe your blood pressure is up. I can see why you’d feel like your weight is part of the problem, and I can see why you’re concerned. I have several things to share in this episode that I think are going to really help you look at this somewhat differently than you have before, so that hopefully you can start to feel better and you can genuinely take care of your health. Links Mentioned in Episode: Grab my Daily 3 Body Kindness Journal Pages
	22 Nov 2022	Intuitive Eating Over the Holidays	00:23:57
In this episode I'm going to help you step back and think about how you WANT to feel this holiday season. If we could wave a magic wand and make the holidays great for you with food, what would that look like and feel like? And I want you to really think about this from the standpoint of having a flexible and enjoyable relationship with food - I’m not trying to send you down the rabbit hole of thinking about how you can control your eating during the holidays. I want you to envision what do the holidays look like when you have freedom with food, and trust with your body, and what if it were easy and truly enjoyable? As you're thinking about what it would be like to actually enjoy the holidays without stressing about the food or your weight, I'm also going to share my 7 BEST tips to help you navigate the holidays with ease, using intuitive eating strategies. Sound good? Hit play and let's dive in! And as a gift to you this holiday season, grab a free copy of my Intuitive Eating During the Holidays guide. Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net Rate, Review, & Follow! “What I didn’t know I needed!" If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image. Also, if you haven’t done so already, make sure you follow the Rebuilding Trust with Your Body podcast. If you’re not following, there’s a good chance you’ll miss out on value-packed episodes each week.
	30 Jan 2024	#114: Finding Confidence in Yourself With Desiree Petrich	01:01:19
There’s something we need to shift if we want to be more confident. (And, no, it’s not our macros or our workout routine). We must look at confidence differently. We must stop equating confidence with a “look,” or with a number on the scale. Instead, we can approach confidence with gentleness, compassion and embracing our true selves. Does that mean we can’t or shouldn’t strive for goals or changes in our lives? Of course not. But it does mean that we might be better off approaching our goals differently. In this episode, my guest Desiree Petrich is going to share her expertise as a confidence coach. She will blow your mind as you hear her talk about how to think radically differently about goal setting, striving to be the best version of yourself, and what your self-talk sounds like. Today’s Wellness Woo is the Galveston Diet Resources Mentioned in Episode: Grab My Free Body Kindness Guide & Journal Pages Download Desiree’s Foundations of Self Framework
	04 Jan 2022	01 - The Single Most Important New Year's Resolution You Can Make (Hint: It's Not Weight Loss - It's Food Freedom)	00:20:31
“What if next January, you don't even feel the need to set a diet resolution in the first place because you're already in such a good place with your eating and your body. That would be pretty amazing, right?” - Katy Harvey Welcome to the first official episode of the Rebuilding Trust With Your Body podcast! In this episode, since we are just a few more days away from welcoming another new year, we will be talking about that one thing that New Year’s resolutions and dieting have in common: they both do not work. If you have been including resolutions like exercising more, eating less sugar, or eating healthier meals in your resolution for the past years, then you better listen to this episode because I will be sharing with you the reasons why dieting, just like resolutions do not work. I will also be sharing with you what intuitive eating is, resources you can check out if you want to know more about it, and a quick little exercise that you can try to have better resolutions in the coming years. Listen in! [00:01 - 04:36] Quick Background Welcome to the podcast! Brief background about me My qualifications as a dietitian My experience in this area Check out my website and social media below Join my Facebook group Experiences over years with my clients and personal work [04:37 - 14:55] Let’s Talk About New Year’s Resolutions How diet culture ruined something like New Year’s resolutions Most diets and New Year’s resolutions fail Dare to be different this year Let go of dieting Heal your relationship with food Accept and trust your body Journey on peeling the layers of your relationship with food Be able to enjoy food Be at home with your body Data show that dieting does not work [14:56 - 18:12] What is Intuitive Eating? What “intuitive eating” means Practicing self-led eating Seeing food as food Learning to listen to the signals of your body Read the book on Intuitive Eating Tips to reconnect with your body Check in with your body throughout the day Take a pause before eating All food are just food [18:13 - 20:31] Closing Segment Resources for intuitive eating Check links below Homework! What do you want your relationship with food to look like? What fears are getting in your way? What do you need to practice this year? Embrace a year of celebrating you Final words Resources Mentioned: Intuitive Eating The Hunger Fullness Scale Key Quotes “What if next January, you don't even feel the need to set a diet resolution in the first place because you're already in such a good place with your eating and your body. That would be pretty amazing, right?” - Katy Harvey “I don't want the quality of your life to continue to be diminished by the obsession about your weight or your size. I want you to be able to get dressed in the morning without berating yourself in the mirror.” - Katy Harvey JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.
	16 Jul 2024	#138: MACRONUTRIENT SERIES: Carbs (gasp!) How Many Does Your Body Actually Need Each Day?	00:40:44
This episode is part of the MACRONUTRIENT SERIES which contains episodes about carbohydrates, protein and fat. Make sure you’re subscribed so that you automatically get all of the episodes, and go back and listen to the protein episode after you’re done with this one. IIt’s linked below. Today we are talking about carbohydrates, aka “carbs.” Carbs are so scary these days that you could dress up as bread for Halloween and send chills down people’s spines (maybe a slight exaggeration). Diet culture has us thinking that we’re going to gain a ton of weight and instantly get diabetes if we have carbs, but that’s not how it works. We’re going to break down the science behind carbs, how to figure out what amount of carbs is right for YOUR body’s individual needs, and how to use the skills of intuitive eating to figure this out…no tracking or measuring required! Key Takeaways 1. What even are carbs? 2. What happens when you don’t eat enough carbs 3. What happens when you eat too many carbs 4. How many carbs do you need per day? Todays Wellness Woo is The Carnivore Diet Resources Mentioned - Listen to Episode #123: How Much Protein Do You Actually Need? - FREE QUIZ: Discover Your Unique Path to Food Freedom Additional Resources for Your Intuitive Eating Journey Mindful eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster Connect with Katy Harvey Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD Subscribe and Review If you enjoyed this episode, please subscribe and leave a review! Your feedback helps us reach more people and improve the show.
	02 Jul 2024	#136: Body Image SOS: Summer Do's and Don'ts	00:32:47
It’s summertime and that means pool parties, BBQ’s, vacations, family reunions, and all sorts of other things that can make body image extra challenging. In this episode, I’m digging into some do’s and don’ts that are going to help you work through these body image challenges with clarity and confidence, so you can lather up with SPF and your flip flops and go enjoy all that summer has to offer. Key Takeaways 1. Body image challenges: Things like chafing, wearing shorts, and being sweaty can be extra hard in the summer. We’re going to talk openly about it! 2. Live life fully: Instead of avoiding events, hiding in the back of photos, or wearing pants when it’s a million degrees outside - let’s lean into experiencing joy in your body as it is right now. 3. Dieting doesn’t solve anything: As tempting as it might be to go on a diet to slim down for summer events, it’s not going to help you. Episode Highlights -4 Body Image Do’s for Summer -4 Body Image Don’ts for Summer -The pep talk you needed to work through your body shame, to take back your power to go out and enjoy the heck out of this summer! Todays Wellness Woo is The China Study Resources Mentioned - Food Freedom Summer Bundle: A bundle of masterclasses and resources to help you live life fully and eat intuitively this summer. Read the full episode transcript here. Resources for Your Intuitive Eating Journey Mindful eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster Connect with Katy Harvey Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD Subscribe and Review If you enjoyed this episode, please subscribe and leave a review! Your feedback helps us reach more people and improve the show.
	26 Mar 2024	#122: Food Freedom for Runners and Active People With Serena Marie	00:47:17
Today on the show I am joined by Serena Marie, a fellow non-diet dietitian, AND she’s also a sports dietitian, so she has this really cool perspective on how we can combine the world of exercise with food freedom and intuitive eating and it’s SO REFRESHING! You’re going to hear us talk about how common it is for people who are active to under fuel their bodies, and how this ends up backfiring. Serena’s focus in her work is primarily around running, so you’ll hear us referencing running a lot throughout this discussion, but even if you’re not a runner or you aren’t currently exercising on a routine basis, this episode is still for you because you’re going to learn how to think about viewing your body as your teammate as Serena calls it. We talk about how to think about eating as self-care, and how we can use gentle nutrition (whether it be sports nutrition, or gentle nutrition for specific health conditions, or just general gentle nutrition strategies) to proactively and compassionately care for our bodies. Resources mentioned in this episode: Connect With Serena Marie on IG Listen to the Dear Runner Bod Podcast Check Out Serena’s Collect Your Bling Mini Pod Freebie Join Serena’s Eat like an Athlete Bootcamp & Membership Community For full show notes, visit: katyharvey.net/podcast122 Connect with Katy on IG! Join Katy’s Free FB Group Intuitive Eating Made Easy
	04 Feb 2025	#170: Unshackled: Claim Your Power and Live Fully Without Diets (Part 3)	00:15:26
This is the final episode of a special 3-part series, so if you haven’t listened to parts 1 and 2 yet, start there (it’s episodes 168 and 169 right before this one). In Part 1, we uncovered how diet culture keeps you trapped. In Part 2, we explored rebuilding trust with your body. Now, in Part 3, we’re focusing on letting go of food guilt, reclaiming your life, and navigating your fears around weight and health. What you’ll learn: How to stop letting diet culture dictate your worth Why dieting holds you back from fully living your life How to release food guilt and make choices that align with your values The truth about weight gain and health—and how to shift your mindset What to do if you feel stuck between quitting dieting and still wanting to lose weight If you’ve ever avoided social events, skipped vacations, or put life on hold because of your body, THIS episode is for you. Click here to listen to Part 1 Click here to listen to Part 2 NEXT STEP >> CLICK HERE TO WATCH THE ON-DEMAND 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!
	14 Jun 2022	26 - What to Do if Your Doctor is Pressuring You to Lose Weight for Health	00:40:03
This week, on the podcast, we're talking about the idea that weight loss improves health, and why doctors tend to focus on weight loss with their patients. We also look at what the science actually says about weight and health (it might surprise you), and how to advocate for yourself with your doctors. Another factor we are talking about is weight stigma and how it can have negative effects on people's health. Weight stigma is shown to be pervasive among doctors (and dietitians), and it correlates with worse patient care and worse medical outcomes (which then often get blamed on the patient and their weight). Go ahead and hit play and listen to Katy break down this complex topic so that you can take care of your body and your health in meaningful ways. “I would argue that weight is a false metric. It's easy to measure, easy to compare and thus it appears useful, yet it isn't, because weight actually doesn't tell us that much about a person. “- Katy Harvey [00:01 - 10:27] Intentional Weight Loss Will Result In Weight Gain Discussing the topic of health and weight pressure from doctors It’s important to remember that everyone is different and what works for one person may not work for another It’s important to be honest with your doctor and let them know your concerns about weight loss being part of your health regimen How BMI is a flawed metric It does not take into account a person’s health Weight doesn’t determine our health The correlation between being overweight and certain health conditions The bias and has been shown to shown to produce poor health outcomes Being overweight does not mean it’s bad for your health Intentional weight loss is likely to result in weight gain in the long run [10:28 - 19:23] Understanding The Science of Weight Loss Dieting is not effective and can lead to worse health outcomes Physical activity is a better predictor of longevity than weight Health promoting behaviors Getting enough sleep Taking medications Having access to routine health care Understanding the science before recommending weight loss Weight cycling Telling someone to lose weight will result to losing and regaining it [19:24 - 29:10] Having a Relationship with Food Being a fat is seen as the worst thing ever Why people avoid medical care The stigma on weight leads to poorer outcomes for fat patients Doctors spend less time with their fat patients Results in poorer outcomes Ask you doctor to talk about your health without talking about weight Asking your doctor to not be weighed The societal obsession with weight It can be harmful to your health The doctor is using a weight-centric approach Katy discusses the benefits and drawbacks of weight discussions with doctors The discussion can be harmful if the doctor has concerns and recommendations about weight Katy recommends that clients advocate for themselves when it comes to their health and weight Don’t just blindly listen to your doctors about weight Doctors should ask their overall relationship with food and health [29:11 - 32:24] The Benefits of Intuitive Eating Over Dieting Weight cycling is more unhealth than being chronically overweight Weight cycling can be heard on the body and can lead to other health problems Intuitive eating is correlated with improved health parameters Dieting correlates with worsening health parameters Lifestyle changes to improve your diet Adding more potassium-rich foods Physical activity that help manage conditions like blood pressure and diabetes Getting physical activity regardless of weight is a better predictor of the longevity than your weight Health promoting behaviors These are proven to be more effective and enjoyable and sustainable that doing a temporary diet [32:25 - 39:05] Wrapping up! Doctors are generally very kind and caring people It is important to practice using your voice and being upfront and direct with your doctor People can overcome fears and anxieties about their health through therapy and competent medical care Save tons of time and money by planning meals ahead! Grab Katy’s FREE Six Simple Steps to Menu Planning guide at nondietacademy.com/menuplan! Key Quotes “Sometimes people interpret intuitive eating or Health At Every Size to mean that we're disregarding health and that seriously could not be farther from the truth. We are very much in favor of health when we're practicing intuitive eating and a more meaningful and effective way rather than getting tunnel vision around weight and dieting because that fixation is actually causing more harm to help.” - Katy Harvey “We need to be supporting people with interventions that are actually health promoting, things like getting enough sleep, taking your medications, having access to routine health care, being physically active, physical activity is shown to benefit health, regardless of where a person's at on their weight spectrum.” - Katy Harvey “There is a correlation between weight and health and some health conditions. I am not denying that correlation, but correlation is not the same thing as causation. And even if weight is the culprit, the recommendation to lose weight is a problem in and of itself.” - Katy Harvey Resource Mentioned: Seth Godin Dr. Kayla's interview on this podcast JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.
	25 Jul 2023	#87: 3 Conversations You Should Be Having With Your Kids About Food (And 1 You Shouldn’t)	00:35:50
Let's get real for a sec. We all know how challenging it can be when the world bombards us with mixed messages about food and diets. So how on earth are we supposed to make sense of our own relationship with food - let alone teach our kids to be normalized eaters so they don’t end up with terrible body image and a lifelong battle with food? Take a deep breath, because in this episode we’re going to be talking about the essential conversations that you can have with your kids that will help them have a peaceful relationship with food for the rest of their lives. There are key concepts that will help kids feel confident and at ease with food… …AND there’s 1 major topic that I recommend you stay away from because it can backfire and have unintended consequences. Even if you don’t have kids, or your kids are grown and living on their own, there’s going to be something in this episode for you because you can use it to think about the messages you received about food as you were growing up. We'll explore how the intuitive eating approach sets the stage for a lifetime of balanced nutrition and positive body image. Trust me, friends, this episode will equip you with the tools to raise mindful eaters who truly understand their bodies' hunger and fullness cues. Parents, let's embrace our role as the guiding force behind our children's relationship with food. Together, we'll discover how to empower them to make wise choices, embrace self-awareness, and practice mindfulness when it comes to nourishing their beautiful bodies. As always, remember to screenshot this episode, tag me @katyharvey.rd, and share your takeaways on Instagram. I can't wait to hear how this conversation transforms your family's approach to food. Now, let's get to it and start raising those intuitive eaters together! Today’s Wellness Woo is berberine (aka “nature’s Ozempic”) Links Mentioned in Episode: Grab the 5 Phases of Becoming a Non-Dieter Free Guide Join my FB community Intuitive Eating Made Easy
	15 Mar 2022	13 - Surprising Facts About Why the BMI is Flawed (and Better Ways to Assess Health)	00:31:05
“People are struggling, the need for mental health services is very high right now. assessing our health needs to be done with the bigger picture in mind, not just your height and weight and BMI.”- Katy Harvey The stigma that people who are on the fat side are unhealthy while those who are slim are typically healthy is extremely pervasive today. This does not only affect one’s mental well-being but also often leads to misdiagnosis. Now is the best time to set things straight and correct this perception. Katy Harvey unpacks everything you need to know about BMI, its effect, and whether or not it is still an accurate predictor of health. Let’s get right to it! [00:01 - 25:24 ] What Your Body Mass Index (BMI) Does Not Tell you Top 5 Reasons Why BMI Is A Crap What is Body Mass Index (BMI), definition, calculation, and body ranges Medical weight bias causes misdiagnosis Topical Anorexia explained Symptoms and causes of obesity Signs you may have an eating disorder [25:35 - 28:29] Wrapping up! Katy’s challenge: Disregard BMI as a measure of your own health and self-worth Share this with people you think will benefit from this episode Key Quotes “As a dietitian who works with a lot of people who struggle with various types of eating disorders and disordered eating, I can tell you without a shadow of a doubt that sometimes the pursuit of getting healthier can make us very unhealthy physically, mentally, and socially, trying to lose weight can break your body down and destroy your physical health. ” - Katy Harvey JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.
	04 Oct 2022	Creating Healthy Habits Without the Diet Mentality With Jenna Waite	00:41:01
In this episode, my guest Jenna Waite talks about how to feel comfortable in your body in a fatphobic world. She shares how she grew up in a larger body and went down the path of trying to change and control it, and how she learned to accept her body and find peace within herself. We cover what it means to be healthy regardless of your size - and how weight actually isn’t a very good indicator of health. Jenna drops some serious wisdom about how we can create healthy habits in our lives that are different from dieting. We also talk about how a lot of the intuitive eating dietitians on social media are thin white women, and how Jenna is embracing the fact that she’s in a small-fat body as an asset for connecting with clients and helping to diversity the body types in the field of dietetics. Enjoy the episode! Connect with Jenna at Website: https://jennawaite.com/ Podcast: Finding True Health Instagram: Jenna Waite Facebook: Jenna Waite JOIN the waitlist for Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom! https://www.nondietacademy.com Let’s get connected! Instagram: @katyharvey.rd Facebook: KatyHarveyRD Website: https://katyharvey.net Rate, Review, & Follow! “What I didn’t know I needed!" If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image. Also, if you haven’t done so already, make sure you follow the Rebuilding Trust with Your Body podcast. If you’re not following, there’s a good chance you’ll miss out on value-packed episodes each week.
	05 Nov 2024	#155: If You're Hiding Food or Candy Wrappers in the Trash, You Need to Hear This	00:31:58
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 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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