#198: Why You Binge on Weekends (And How to Stop)
Rebuilding Trust With Your Body
Release Date: 08/19/2025
#211: Stressed About Holiday Meals? 3 Simple Strategies for Intuitive Eating at Thanksgiving
Rebuilding Trust With Your Body
If Thanksgiving makes you anxious about overeating, losing control around certain foods, or gaining weight, this episode is going to feel like a deep breath for you. I’m walking you through 3 simple, empowering strategies that will help you build a holiday plate you feel confident about while actually listening to your body. These strategies are designed to help you enjoy Thanksgiving…REALLY enjoy it…with more ease, more satisfaction, and trust in yourself. Whether this is your first holiday season practicing intuitive eating or you’re deepening the work, you’ll walk away with...
info_outline
#210: From Self-Doubt to Self-Trust: Rebuilding Confidence with Aly Breathe
Rebuilding Trust With Your Body
In this episode, I’m joined by Aly Breathe, a mindset and self-trust coach. Aly moved solo to Canada at just 22 and rebuilt her life and business from the ground up. Through that experience, she learned that self-trust isn’t something you’re born with. It’s something you build one decision at a time. We talk about how self-doubt can show up in sneaky, rational ways, the mindset shifts that help women stop second-guessing themselves, and why confidence isn’t about “faking it till you make it.” Aly also shares simple daily practices to strengthen your self-trust muscle and tune...
info_outline
#209: Writing Your Own Rules When It Comes to Fitness With Courtney McCarthy
Rebuilding Trust With Your Body
What if exercise didn’t feel like a chore, or something that you “have to” do each week, but rather something you WANT to do for reasons that have nothing to do with burning calories or controlling your weight? I know that might sound too good to be true, but my buddy Courtney McCarthy is here to share how to do this. With over 10 years of fitness and coaching experience, Courtney has worked with hundreds of women to heal their relationship with both their body and with exercise. Courtney's mission, as the CEO and founder of Loyobo, an online fitness community for women, is to...
info_outline
#208: Fact vs. Fiction: What Perimenopause Nutrition Advice Gets Wrong
Rebuilding Trust With Your Body
Let’s be real…there’s so much noise out there about what women “should” eat during perimenopause. From cutting carbs to loading up on protein shakes to “balancing your hormones” with some magic supplement. It’s EXHAUSTING and CONFUSING. In this episode, I’m cutting through the clutter and breaking down the 5 biggest nutrition myths about perimenopause so you can finally feel confident about how to nourish your body. Here’s what we’re diving into: why dieting to lose belly fat is one of the worst things you can do for your metabolism (and what actually...
info_outline
#207: The Truth Behind Why You Can't "Trust Yourself" With Halloween Candy
Rebuilding Trust With Your Body
Do you ever tell yourself you can’t be trusted around Halloween candy? You swear you’ll “just have one,” but somehow you end up knee-deep in wrappers feeling guilty and frustrated with yourself. It’s not a willpower problem. It’s because the candy has “charm.” In this episode will help you finally understand what exactly “charm” is and how it works. Spoiler alert: it has nothing to do with willpower or discipline. It’s because years of diet culture messaging have trained you to see candy as “bad,” creating guilt, restriction, and the urge to overeat the very thing...
info_outline
#206: 5 Things I Had to Stop Doing to Become an Intuitive Eater
Rebuilding Trust With Your Body
How to get out of your own way. Sometimes the necessary thing for becoming an intuitive eater isn’t more mindfulness skills or gentle nutrition strategies - it’s letting go of certain behaviors. In this episode, I’m outlining the 5 key things that I had to quit doing that cleared the path for me to fully make peace with food and become an intuitive eater. Quitting each of these things felt uncomfortable in the moment, but it was exactly what I needed in order to break free from the grip that diet culture still had on me. If you’ve ever felt stuck trying to...
info_outline
#205: You CAN Trust Yourself and Your Body with Emily Romero
Rebuilding Trust With Your Body
After years of dieting, many women find themselves stuck in a cycle of self-doubt, overthinking, and questioning every decision they make about food, movement, and their bodies. In this episode, I’m joined by trauma therapist turned author Emily Romero, creator of The Self-Trust Model™, to talk about what it really means to rebuild self-trust, especially after years of trying to “fix” your body. We explore how trauma shows up in our relationships with food, what it means to listen to your parts without judgment, and how to start trusting your body even if it feels foreign or...
info_outline
#204: Brutally Honest Conversations that Happen Inside Hot Seat Coaching
Rebuilding Trust With Your Body
If you’ve ever wondered what types of intuitive eating, health and body image conversations are happening behind-the-scenes inside my coaching programs, this episode is literally going to allow you to listen in! What you’re about to hear is me putting 4 members of my Intuitive Eating Made Easy Facebook community in the “Hot Seat” and coaching them through their questions, as if they were my private client sitting right in front of me. If you’ve been thinking about hiring me or joining us inside Non-Diet Academy, this is where you’re going to get a taste of what...
info_outline
#203: 3 Ways to Make Intuitive Eating Go Faster For You
Rebuilding Trust With Your Body
If you’ve been on an intuitive eating journey, and you feel like it’s going at a snail’s pace, then this is the episode for you. We’re digging into 3 specific strategies you can use right away that will speed up the process for you, so that you don’t have to keep spinning your wheels and feeling frustrated. This isn’t about turning intuitive eating into a “quick fix” or skipping over the important parts. It’s about moving the needle forward, without doing mediocre work - because you’re going to be focusing your energy on taking action on the things that...
info_outline
#202: Why You Do Awesome On Diets (And Then It All Falls Apart)
Rebuilding Trust With Your Body
Do you feel like dieting is where you shine? Where you can follow the plan, feel in control, and you feel like you’re doing something positive for yourself?...But when you’re not dieting everything falls to pieces and suddenly you’re stuffing your face with cookies and feeling like crap? Dieting offers a sense of structure, security, and the hope that if you just “stick with it” and “do it right” that you’ll have the body (and life) of your dreams. My guest today is a client of mine who grew up in a home shaped by diet culture where her mother was...
info_outlineFind yourself doing well with your eating during the week, only to end up bingeing on the weekends? Here’s the fix.
Let’s face it, whether you’re on a diet, or you’ve been doing intuitive eating (or you’re somewhere in between), weekends are harder with food. There are social events, dinners out, cocktails, tailgates, bridal showers, your kids’ sporting events, and so many things that can throw you off your normal eating routine…and lead to a binge…on the weekends.
In this episode, I’m giving you real, simple, and doable ways to stop the weekend binges, so that your weekend eating can be enjoyable, balanced and easy.
These aren’t going to be time-consuming things like meal prepping or journaling a novel. Instead, they’re mental reframes, anchor points, and strategies that will keep you connected with your body (rather than off the rails with food).
I also talk about something that might sound counter-intuitive…why menu planning for your entire week at a time might just be the most powerful way to cut down on the weekend binges, allow yourself to eat all the foods you love (not just on the weekend but during the week as well), and to still include things like veggies, fiber and protein on the weekends so that your body is getting the consistent nourishment it needs.
(And trust me, you’re still going to be able to enjoy weekends full of dinners out with your girlfriends, cake at weddings, brunch, and your favorite adult beverages - without guilt, and without going overboard.)
Episode Highlights
🍽️ Why weekends are so triggering (and the variables you’re probably overlooking that are feeding into the cycle)
🍽️ Losing track of listening to your body - and how to stay connected with your hunger, fullness, and gentle nutrition ALL week (and weekend!) long
🍽️ What to do instead: Intuitive eating tools for weekends
Today’s Wellness Woo is Javvy Coffee
Resources Mentioned
- Grab my free menu planning guide + templates here!
Read the full episode show notes here.
Resources for Your Intuitive Eating Journey
- Intuitive eating education on the blog
- Work with Katy
- Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster
Connect with Katy Harvey
Website: KatyHarvey.net
Instagram: @katyharvey.rd
Facebook: KatyHarveyRD
Subscribe and Review
Rate, Review, & Follow on Apple Podcasts
I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you haven’t already done so. Follow now!