Rebuilding Trust With Your Body

This is a podcast for those who are ready to finally discover peace with their bodies. Registered dietitian, Katy Harvey, breaks down the nonsense of diet culture and the many ways we are taught not to trust food - and ourselves. Since 2011 Katy has been helping 1:1 clients heal from chronic dieting, eating disorders, disordered eating, and negative body image. Every Tuesday, she provides actionable tips on how to find freedom with food and connect with the wisdom of your body, so that you can have the time, confidence, and energy to do what you love (without constantly stressing about your weight). If you’re ready to discover the joy and freedom of rebuilding trust with YOUR body, you’re in the right place! Hit subscribe, and get ready to change your life. www.nondietacademy.com

#201: The Grass Isn’t Always Greener: How Weight Loss Doesn't Always Deliver What You Think It Will 09/09/2025

#200: The Cost of Intuitive Eating: Facing Life Without Diet Promises 09/02/2025

#200: The Cost of Intuitive Eating: Facing Life Without Diet Promises Let’s lay it all out on the table. What feels hard about letting go of dieting? What is holding you back from going all-in with intuitive eating? If we were sitting down on the couch, cozy under blankets with a cup of coffee or tea, what would you tell me about where you feel stuck, scared or uncertain right now? In this episode, we’re digging into the costs of what you lose when you step away from dieting, and stop chasing weight loss. (Because the truth is, it ain’t all sunshine and rainbows.) We’re also going to talk through how to navigate this “messy middle” where you know in your heart that dieting isn’t the answer, but you also don’t feel convinced about intuitive eating either. Episode Highlights #1 - The things you give up when you give up dieting. There are some very real costs to letting go of dieting…but some of them aren’t true. #2 - 4 things you think you can’t have or do with intuitive eating, but you absolutely can. #3 - How to navigate the messy middle where you know that dieting doesn't work, but you’re still not totally convinced that intuitive eating is working for you either. Today’s Wellness Woo is Garson Therapy Resources Mentioned - - Read the full episode show notes here. Resources for Your Intuitive Eating Journey Intuitive eating education on Explore the self-paced mini-course Connect with Katy Harvey Website: Instagram: Facebook: 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! /episode/index/show/rebuildingtrustwithyourbody/id/38050290

#199: 5 Things We'd Do Immediately If You Wanted to Improve Your Health While Eating Bagels and Pasta 08/26/2025

#199: 5 Things We'd Do Immediately If You Wanted to Improve Your Health While Eating Bagels and Pasta I used to think that in order to be healthy I had to avoid things like carbs, and fat...and basically anything that tasted good. Even as a dietitian, I got sucked into thinking of food as good/bad, and I approached my eating with restriction being my strategy for health. It wasn't until I flipped things around and started practicing "nutrition by addition" and embracing ALL foods as part of 1) listening to my body, and 2) overall balanced eating, that I saw how it's totally possible to get healthier while eating bagels, pasta, ice cream, and Oreos. That's because the all-or-none mindset with food actually backfires. It either leads to restriction, deprivation, and a life of rigid rule following...or it leads to being off the rails bingeing on food. In this episode, we’re going to cover 5 things we'd change immediately if you came to me and wanted to eat bagels while watching your labs improve, your digestion feel better, and your blood sugar stabilize. When you do all of these things consistently, enjoying bagels and pasta while simultaneously watching your health improve doesn't just become possible...it becomes your reality. If you're ready for this to happen, hit play and let’s go! Episode Highlights 1️⃣ The #1 daily behavior I would tell you to STOP doing immediately. (Besides dieting…obviously we’re not doing that anymore around here, right?) 2️⃣ The first thing that you should do each morning that will improve your health and get both your metabolism and digestion working properly. 3️⃣ My mix-and-match strategy for pairing food together to allow you to eat the foods you enjoy, while balancing your blood sugar and honoring your health. (aka my “Have Your Cake and Eat It Too” method!) Today’s Wellness Woo is Poppi. Resources Mentioned - Read the full episode show notes . Resources for Your Intuitive Eating Journey Intuitive eating education on Explore the self-paced mini-course Connect with Katy Harvey Website: Instagram: Facebook: 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! /episode/index/show/rebuildingtrustwithyourbody/id/37955935

#198: Why You Binge on Weekends (And How to Stop) 08/19/2025

#198: Why You Binge on Weekends (And How to Stop) Find yourself doing well with your eating during the week, only to end up bingeing on the weekends? Here’s the fix. Let’s face it, whether you’re on a diet, or you’ve been doing intuitive eating (or you’re somewhere in between), weekends are harder with food. There are social events, dinners out, cocktails, tailgates, bridal showers, your kids’ sporting events, and so many things that can throw you off your normal eating routine…and lead to a binge…on the weekends. In this episode, I’m giving you real, simple, and doable ways to stop the weekend binges, so that your weekend eating can be enjoyable, balanced and easy. These aren’t going to be time-consuming things like meal prepping or journaling a novel. Instead, they’re mental reframes, anchor points, and strategies that will keep you connected with your body (rather than off the rails with food). I also talk about something that might sound counter-intuitive…why menu planning for your entire week at a time might just be the most powerful way to cut down on the weekend binges, allow yourself to eat all the foods you love (not just on the weekend but during the week as well), and to still include things like veggies, fiber and protein on the weekends so that your body is getting the consistent nourishment it needs. (And trust me, you’re still going to be able to enjoy weekends full of dinners out with your girlfriends, cake at weddings, brunch, and your favorite adult beverages - without guilt, and without going overboard.) Episode Highlights 🍽️ Why weekends are so triggering (and the variables you’re probably overlooking that are feeding into the cycle) 🍽️ Losing track of listening to your body - and how to stay connected with your hunger, fullness, and gentle nutrition ALL week (and weekend!) long 🍽️ What to do instead: Intuitive eating tools for weekends Today’s Wellness Woo is Javvy Coffee Resources Mentioned - Read the full episode show notes . Resources for Your Intuitive Eating Journey Intuitive eating education on Explore the self-paced mini-course Connect with Katy Harvey Website: Instagram: Facebook: 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! /episode/index/show/rebuildingtrustwithyourbody/id/37869975

#197: A Dietitian Tell All: What I'm Seeing In 2025 - What's Hype, What's Legit, and What You Need to Know for Your Health 08/12/2025

#196: NOTHING’S OFF LIMITS: Ask Me Anything - Weight, Intuitive Eating, Night Eating, Perimenopause, “Decharming” and More! 08/05/2025

#196: NOTHING’S OFF LIMITS: Ask Me Anything - Weight, Intuitive Eating, Night Eating, Perimenopause, “Decharming” and More! Around here, no food is off limits. ALL foods can fit (unless you’re straight up allergic to them, obviously). And just like nothing’s off limits with food - nothing’s off limits with your questions. In this Ask Me Anything episode, I’m answering YOUR burning questions that members of my submitted, and grab the fire extinguisher because they’re comin’ in H-O-T-T. Questions Answered: ❓ If I still want to lose weight, does that mean I’m not fully integrating intuitive eating into my life? ❓ Does anyone lose weight with intuitive eating? ❓ How do I navigate emotional eating and impulsive eating? ❓ How do mental health disorders impact intuitive eating? ❓ Help! I have night eating syndrome, depression, and am in perimenopause, and I’m still eating at night. What should I focus on next? ❓ How does perimenopause impact our ability to intuitively eat? And how does it impact weight and cravings? ❓ What’s the average length of time it takes to become an intuitive eater? ❓ How long should it take to “decharm” a food? ❓ Does too much sugar really cause withdrawals and spikes in blood sugar levels? ❓ How do I navigate anxiety/overwhelm and hunger at the same time while feeling good? Today’s Wellness Woo is pink Himalayan salt Resources Mentioned for behind-the-scenes stories and resources! Read the full episode show notes . Resources for Your Intuitive Eating Journey Intuitive eating education on Explore the self-paced mini-course Connect with Katy Harvey on Social Media! Website: Instagram: Facebook: 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! /episode/index/show/rebuildingtrustwithyourbody/id/37675280

#195: How Intuitive Eating, Body Image Work, and Gentle Nutrition Changed Everything for my Client in Under a Year 07/30/2025

#195: How Intuitive Eating, Body Image Work, and Gentle Nutrition Changed Everything for my Client in Under a Year If you’re wondering how the heck my clients are eliminating overeating and judgmental thoughts, without going on another restrictive diet or giving up their 10pm ice cream…it’s because they’re rewiring all the sneaky ways diet culture still lives rent-free in their heads. >> It’s about learning how to respond when the old patterns come roaring back. >> It’s about WHAT TO DO when it’s 9pm and you’re standing in front of the pantry with zero hunger AND… It’s about rebuilding trust with your hunger cues, ditching the food guilt, and embracing a life where dessert isn’t a bad word. Which is precisely what I did with my client, whose relationship with food + her body (and her LIFE) changed massively in just under a year…all because she stuck with it when things felt hard. Together, we worked through 4 key areas where she got stuck along the way: 1️⃣🔑 Knowing when, what and how to eat (using intuitive eating) - especially with ADHD 2️⃣🔑 Blood sugar and A1c concerns, and what to do about the “charmed” foods that she still overate sometimes 3️⃣🔑 The body image spiral when she got her friend’s wedding invite 4️⃣🔑 A block against exercise…she wanted to want to do it, but felt so much resistance And in this episode, I’m sharing the exact tools and strategies that I used with her at each of these junctures, so you can use these strategies and see how the work is actually done. (It’s a lot more complex than “just listen to your body.”) You deserve to feel calm around food, at home in your body, and to trust yourself again - just like my client above. Hit play and let’s dig in! When you’re done listening, let me know which strategy or tool you’re going to try! EPISODE HIGHLIGHTS: -4 Key areas that my client got stuck on her intuitive eating journey -Tools, strategies and frameworks that I gave her to improve her health, without any food tracking or obsession -The mindset shift with exercise that took it from feeling like a chore >> to self-care that she actually enjoys (most days…and what she tells herself when she doesn’t feel like working out) Today’s Wellness Woo is ozone therapy. RESOURCES MENTIONED: - Ready to stop messing around and to experience the peace and freedom that my client has discovered? (Plus get some special perks for joining right now!) - to get simple tips, fresh insights, and a dose of encouragement to help you trust your body and find freedom with food. -Read the full episode show notes . RESOURCES FOR YOUR INTUITIVE EATING JOURNEY: Intuitive eating education on Explore the self-paced mini-course CONNECT WITH KATY HARVEY: Website: Instagram: Facebook: 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! /episode/index/show/rebuildingtrustwithyourbody/id/37587030

#194: What I Say to a Client Who Wants to Eat Intuitively (But Also Wants to Lose Weight) 07/22/2025

#194: What I Say to a Client Who Wants to Eat Intuitively (But Also Wants to Lose Weight) Curious what I say to my clients who want to do intuitive eating AND they still want to lose weight? (Spoiler: This is most of my clients when we first get started.) I am embarrassed to say this, but earlier in my career, I used to tell people, “I don’t do weight loss” and would send them on their way. I wasn’t even willing to help them. Now I meet my clients where they are at. I’m still not going to put them on a diet, but I absolutely will help them explore their relationship with food, their concerns about their weight, what they’re hoping weight loss will do from them, and what their body is needing. In this episode, I’m taking you behind-the-scenes of what I say to clients when they bring this up, and what our work then looks like together. Episode Highlights: -The fantasy of weight loss, and the underlying reasons it feels so important to us -What the science says about health and weight (and what the heck is “set point weight” anyway?) -2 case studies from real life clients (and how they found their body’s set point weight AND made peace with it) Today’s Wellness Woo is David Bars. Resources Mentioned: 🗺️ , starting August 11! - Read the full episode show notes . Resources for Your Intuitive Eating Journey Intuitive eating education on Explore the self-paced mini-course Connect with Katy Harvey Website: Instagram: Facebook: 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! /episode/index/show/rebuildingtrustwithyourbody/id/37505195

#193: How I'm Navigating My Own High Cholesterol as a Dietitian and Intuitive Eater 07/15/2025

#193: How I'm Navigating My Own High Cholesterol as a Dietitian and Intuitive Eater Whenever someone asks me how they’re supposed to ditch dieting if they have high cholesterol, I love opening their eyes with the wide array of strategies that can help lower their numbers - without cutting out things like butter or eggs, and meticulously logging everything in MyFitnessPal. In this episode, I’m taking you behind-the-scenes on how I discovered I have high cholesterol at 22 years old, and the multitude of things I’ve done to manage it (some strategies more effective than others). I share the things that help, the things that were too extreme, and what I’m currently experimenting with to support my cholesterol levels like supplements, certain foods, and a new type of movement I’ve added in recently. This is partially a personal story, and partially a lesson in how to leverage gentle nutrition and lifestyle (rather than restriction and dieting) to directly address high cholesterol. I’m not holding back - I am also sharing the immediate thoughts and feelings that went through my head whenever I’d get my labs back, and how I think completely differently now. If you’ve ever worried that intuitive eating might be bad for your health, or that you “have to” restrict your food because of your bloodwork, this episode is for you! Episode Highlights What I could have done…and why I didn’t How I’m actually navigating my high cholesterol now (vs what I used to do) The mindset work that has moved me from shame and fear >> to calm and empowered What I want YOU to know about managing your health Today’s Wellness Woo is wellness shots. Resources Mentioned Read the full episode show notes . Resources for Your Intuitive Eating Journey Intuitive eating education on Explore the self-paced mini-course Connect with Katy Harvey Website: Instagram: Facebook: 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! /episode/index/show/rebuildingtrustwithyourbody/id/37403390

#192: SPOT Theory, Social Anxiety, and the Truth About Your Body Image 07/08/2025

#192: SPOT Theory, Social Anxiety, and the Truth About Your Body Image In this powerful episode, I’m joined by someone incredibly special, Taushia Henkel-Johnson. She’s a therapist, a graduate of Non-Diet Academy, a member of Non-Dieter’s Club, and someone who’s done the deep, vulnerable work of healing her relationship with food and body image. Taushia brings a thoughtful, honest, and down-to-earth perspective to this work, not just as a clinician, but as someone who’s living it. In our conversation, she shares her personal journey of recovering from disordered eating and navigating body shame and social anxiety, and she introduces us to SPOT theory - an incredibly helpful way of understanding how we internalize judgment and shame about our bodies. We also explore practical tools you can use when you feel like people are watching what’s on your plate or worried that they’re judging your body. Whether you’re early in your healing journey or further down the path, this episode is filled with insight, empathy, and encouragement. ⚠️ Trigger warning: Taushia does speak about her eating disorder history, including some specific behaviors and numbers. If that’s not something your nervous system can hold today, feel free to skip or fast forward. Episode Highlights -How other people’s judgments about our bodies can feel threatening to our nervous system - and hence, why you might be so worried about this. -Your desire to fit in, to feel comfortable in your body isn’t vain or shallow. It’s about connection and belonging, which are basic human needs. -SPOT theory, the Spotlight Effect, and the 90-second rule as frameworks that you can use to help yourself through bad body image moments. Resources Mentioned - - Read the full episode show notes . Resources for Your Intuitive Eating Journey Intuitive eating education on Explore the self-paced mini-course Connect with Katy Harvey Website: Instagram: Facebook: 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! /episode/index/show/rebuildingtrustwithyourbody/id/37325330

#191: Coping With Food Restrictions and Finding Joy in Eating Again After a Medical Diagnosis Like Celiac Disease 07/01/2025

#191: Coping With Food Restrictions and Finding Joy in Eating Again After a Medical Diagnosis Like Celiac Disease When Carrie Saunders discovered she had celiac disease, she finally had answers for years of feeling sick and disconnected from her body. But navigating a medical condition that requires eliminating foods, without falling back into a restrictive dieting mentality, wasn’t easy. In this episode, Carrie shares her story of going from chronic undernourishment to postpartum weight gain, and the long journey toward finding balance, healing, and body trust. We talk about the messy middle: how to take care of your health while staying grounded in intuitive eating, and how to listen to your body (and your gut, literally and figuratively) when you’ve spent years tuning it out. This conversation is a must-listen for anyone navigating a medical diagnosis that requires dietary changes (like celiac, diabetes, high blood pressure, food sensitivities, chronic illness, etc.) or healing after a lifetime of diet culture. Dietary changes for health don’t have to equal deprivation. Carrie’s story is going to help you see how to honor your body’s needs without feeling like you’re missing out on the foods you love, or on life experiences that involve food. Episode Highlights: – What it’s like to discover celiac disease after years of confusing symptoms – How Carrie learned to eat gluten-free without falling back into dieting – The emotional side of weight changes and body image – How to trust your body again after feeling betrayed by it – Why restriction for medical reasons doesn’t have to mean deprivation Resources Mentioned - - Read the full episode show notes . Resources for Your Intuitive Eating Journey Intuitive eating education on Explore the self-paced mini-course Connect with Katy Harvey Website: Instagram: Facebook: 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! /episode/index/show/rebuildingtrustwithyourbody/id/37230965

#190: Why You Still Feel Out of Control Around Food - Even When You’re Not Dieting 06/24/2025

#190: Why You Still Feel Out of Control Around Food - Even When You’re Not Dieting Do you still feel obsessed or out of control with food, even though you’re not dieting anymore? This is SUPER frustrating, I know. In this episode, I’m breaking down why so many women still feel chaotic around food even after quitting dieting, and why intuitive eating can feel confusing, frustrating, or “like it’s not working.” Before you throw in the towel and go back to your low carb diet or counting calories, listen to this episode. It might change everything for you. We’ll talk about: The sneaky ways diet culture lives on in your thoughts and food guilt Why you might still feel addicted to food even when you're eating what you want The difference between real permission to eat and performative permission How to rebuild self-trust with food when you still feel like you can’t be trusted If you’re stuck in the “I’m not dieting, but I’m still obsessing” stage, this episode will help you understand what’s really going on and how to move forward (rather than backwards into your old dieting habits that keep you stuck). 🎧 Want more help learning how to trust yourself around food? Check out my 7-day audio mini-course, Episode Highlights -You’re not on a diet, but you’re still thinking like a dieter -Why the remnants of the diet mentality are making you still feel out of control with food and guilty about what you eat -Performative permission vs Real permission -What to do instead (aka the path to being able to eat cookies without doubt, guilt or compensation) Today’s Wellness Woo is Heart and Soil Supplements Resources Mentioned - Read the full episode show notes . Resources for Your Intuitive Eating Journey Intuitive eating education on Explore the self-paced mini-course Connect with Katy Harvey Website: Instagram: Facebook: 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! /episode/index/show/rebuildingtrustwithyourbody/id/37127480

#189: What To Do After a Binge (Without Punishing Yourself or Treating it Like a Diet) 06/17/2025

#188: She’s 47, Done Dieting, and Finally at Peace With Food 06/10/2025

#188: She’s 47, Done Dieting, and Finally at Peace With Food After decades of being on and off diets, chasing a lower number on the scale, hiding in photos and feeling frustrated with food - today's guest (one of my incredible clients) is sharing her powerful story of finding peace with food and her body, and you’re getting the inside scoop on HOW she did it. In this episode, you'll hear: ✔️ The emotional moment crying in her doctor’s office that led her to intuitive eating ✔️ What it was like to let go of food rules and fear of fullness ✔️ How her relationship with her body has radically shifted ✔️ Why she says this version of health feels more sustainable than anything she’s done before ✔️ The surprising ways food freedom is showing up in her everyday life (think: random Tuesdays, not just big milestones) If you’ve ever felt like it’s “too late” for you to heal your relationship with food, or that you’re too far gone to trust your body…this conversation is for YOU. Hit play and be prepared for some major ah-ha moments! Resources Mentioned - - - If you are an NDA alumni looking for more support, DM me for info on my alumni membership, Non-Dieter’s Club! Read the full episode show notes . Resources for Your Intuitive Eating Journey Intuitive eating education on Explore the self-paced mini-course Connect with Katy Harvey Website: Instagram: Facebook: 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! /episode/index/show/rebuildingtrustwithyourbody/id/36922620

#187: Intuitive Eating with ADHD: How to Handle Hunger, Impulse Control, and Gentle Nutrition 06/03/2025

#187: Intuitive Eating with ADHD: How to Handle Hunger, Impulse Control, and Gentle Nutrition If you have ADHD, intuitive eating can feel confusing. Hunger cues might be delayed, meals forgotten, grocery shopping haphazard, and impulsive eating can feel out of control. In this episode we’ll dig into the nitty gritty of how ADHD affects appetite signals, impulse control around food, and interoception (your ability to sense internal body cues). And don’t worry, we’re also going to cover how stimulant medications impact eating patterns, why a consistent eating schedule is key for ADHD brains, and the overlap between ADHD and binge eating disorder. In this episode I’m also giving you my best and most practical, tried-and-true strategies to help you work with your brain, not against it, while building trust with your body! Whether you’re newly diagnosed or have lived with ADHD for years, this episode will help you approach intuitive eating with more clarity, compassion, and confidence. Episode Highlights -Challenges with intuitive eating and ADHD (the struggle is real!) -Strategies that will help you connect with your hunger and fullness if you have ADHD -How to navigate intuitive eating when you’re on an ADHD medication that suppresses your appetite -Simple hacks that will help you with easy, balanced meals and grocery shopping - that don’t require a ton of executive functioning! Today’s Wellness Woo is bovine colostrum. Resources Mentioned - Read the full episode show notes . Resources for Your Intuitive Eating Journey Intuitive eating education on Explore the self-paced mini-course Connect with Katy Harvey Website: Instagram: Facebook: 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! /episode/index/show/rebuildingtrustwithyourbody/id/36828340

#186: Just Because Summer is Coming Doesn't Mean You Should Cut Out Carbs or "Try to Lose Weight the Healthy Way" 05/27/2025

#186: Just Because Summer is Coming Doesn't Mean You Should Cut Out Carbs or "Try to Lose Weight the Healthy Way" You’ve ditched the diets. You know in your soul they don’t work. But suddenly it’s the end of May, and you find yourself wondering if maybe *just maybe* you should try to slim down before shorts and swimsuit season gets into full swing. Sound familiar? In this episode, we’re going deeper than “all bodies are beach bodies.” (Although that part’s still true!) We’re going to look a why your desire to lose weight for summer makes sense from a nervous system perspective, and you can do to help yourself feel more safe and comfortable in your body this summer. Let’s make this your most joyous summer ever - where you can be fully present, comfortable in your clothes, and enjoy vacations, BBQ’s, pool parties and trips to the lake or beach without guilt! Episode Highlights -Your urge to shrink for summer makes sense - and here’s why -How to flip the script with your summer body image dialogue -Little daily ways to build body trust and acceptance this summer -Game-changing journal prompts specific to summer body feelings Today’s Wellness Woo is hydrogen water. Resources Mentioned - Read the full episode show notes . Resources for Your Intuitive Eating Journey Intuitive eating education on Explore the self-paced mini-course Connect with Katy Harvey Website: Instagram: Facebook: 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! /episode/index/show/rebuildingtrustwithyourbody/id/36723635

#185: PCOS and Managing Your Health Without Dieting with Julie Duffy Dillon 05/20/2025

#185: PCOS and Managing Your Health Without Dieting with Julie Duffy Dillon PCOS and managing any health condition that calls for dietary changes can be really challenging when you’re also trying to stay off diets and heal your relationship with food. My guest today is a fellow non-diet dietitian. Julie Duffy Dillon is a Registered Dietitian and Host of Find Your Food Voice®, a popular long running nutrition podcast. Through speaking and writing, she helps people with a complicated relationship with food strategize how to remove the shame and blame dumped on them from the diet industry. Her work has been featured on TLC and in the New York Times, Outside Magazine, Shape and other outlets. She is the author of the book, Find Your Food Voice. We cover a lot of ground in this conversation - including what it’s like coming up as a dietitian in the medical field that very much subscribes to a weight-centric model of care, and we both spilled some tea about the inner reckonings we had that shook us and caused us to change the path we were on in our careers. We also talked about emotional eating - Julie has a hot take on this that you don’t want to miss. Julie shares some great strategies for how to navigate health conditions like PCOS, HTN, diabetes, IBS, high chol, and things like that without getting sucked back into dieting. Make sure you listen towards the end for the part where Julie talks about the concept of “finding your food voice” which is such a cool concept that is going to help you to silence diet culture and your inner critic as you are learning to trust yourself with food. As you can tell, this is an incredible conversation, so pop in your ear buds, push play and get ready to be inspired! Episode Highlights -Why Julie bailed on the nutrition class she was teaching 5 minutes into it and almost got fired. -How chronic illnesses like PCOS, diabetes, high blood pressure, IBS, and high cholesterol impact our relationship with food. -PCOS and what mainstream medical culture gets wrong about it. -Finding your “food voice” and how this will help you make peace with food. Resources Mentioned - Connect with Julie Duffy Dillon on social media @FoodVoiceRD - - Read the full episode show notes . Resources for Your Intuitive Eating Journey Intuitive eating education on Explore the self-paced mini-course Connect with Katy Harvey Website: Instagram: Facebook: 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! /episode/index/show/rebuildingtrustwithyourbody/id/36633605

#184: How Your Childhood Food Rules Still Control Your Eating Habits 05/13/2025

#183: Before You Panic About Weight Gain, Let's Talk About What's Actually Happening 05/06/2025

#183: Before You Panic About Weight Gain, Let's Talk About What's Actually Happening If you’ve recently looked in the mirror or stepped on the scale and felt that rush of panic, you are not alone. In this episode, we’re pushing pause on the shame spiral and digging into what’s really going on beneath that fear. We’ll talk about why your fear of weight gain is not a sign you’re doing intuitive eating wrong — it’s a reflection of the culture we live in. You’ll learn why your body changing is normal (and even healing), how to unpack the meaning you’ve attached to your weight, and what to do when panic hits. You’ll also get practical tools to ride the wave of body image distress without running back to dieting. Because YES, you can feel uncomfortable AND still choose not to diet. REMEMBER: You’re not failing…you’re feeling. And that’s part of the work. Episode Highlights -The panic you feel isn’t just about your body - it’s about the meaning you’ve been taught to attach to your weight. -Your body might be changing, and that doesn’t mean it’s betraying you, or that you’re doing anything wrong. -We get to be curious about what your body is saying via your weight, without jumping back into dieting. -Ways to ride the waves of body shame and what to do when the panic kicks in. Today’s Wellness Woo is Skinny Tok Resources Mentioned - Read the full episode show notes . Resources for Your Intuitive Eating Journey Intuitive eating education on Explore the self-paced mini-course Connect with Katy Harvey Website: Instagram: Facebook: 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! /episode/index/show/rebuildingtrustwithyourbody/id/36443625

#182: Navigating Food Judgment (When Friends and Family Don't Understand Your Approach) 04/29/2025

#182: Navigating Food Judgment (When Friends and Family Don't Understand Your Approach) Ever feel like the people closest to you just don’t understand your decision to stop dieting? Maybe they make comments about your body, question your food choices, or can’t stop talking about their latest cleanse. You’re not alone, and you’re certainly not wrong for choosing a different path! In this episode, we’re digging into how to navigate food judgment from friends and family when you're practicing intuitive eating. I’ll share why their reactions make sense (even when they’re hurtful), how to respond with grace and boundaries, and what to do when it feels triggering or isolating. You’ll walk away with practical tips and mindset shifts to protect your peace, honor your body, and stay grounded in your healing, even when others don’t get it. Ready to feel more confident in your food choices no matter who’s watching? This one’s for you! Episode Highlights Why family and friends might not get it Common scenarios you’ll probably face on your intuitive eating journey Setting boundaries with grace and compassion What NOT to do when you’re dealing with family and friends Today’s Wellness Woo is water fasting. Resources Mentioned - Read the full episode show notes . Resources for Your Intuitive Eating Journey Intuitive eating education on Explore the self-paced mini-course Connect with Katy Harvey Website: Instagram: Facebook: 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! /episode/index/show/rebuildingtrustwithyourbody/id/36350955

#181: What No One Tells You About the Grief of Leaving Dieting Behind 04/22/2025

#181: What No One Tells You About the Grief of Leaving Dieting Behind Let’s talk about the hardest part of quitting dieting, the part no one prepares you for: Grief. You’re not just giving up food rules…you're letting go of a lifetime of chasing thinness, control, and the hope that “someday” your body would finally be enough. In this episode, I’m naming the grief that often comes with intuitive eating, and helping you understand why it shows up, what it really means, and how to move through it gently. When you let go of dieting, you’re not just giving up food rules - you’re grieving the version of yourself you thought you'd become if you could just lose the weight. If you're feeling lost, sad, or even questioning everything right now…you’re not alone. And you're not going backwards. You're healing. Hit play and let’s talk about it! Episode Highlights -How the 5 stages of grief show up when you quit dieting (and what to look for to figure out which one you’re in) -What you’re ACTUALLY grieving when you give up on dieting (Hint: It’s not the diet or control itself.) -What’s waiting for you on the other side of grieving Today’s Wellness Woo is Blue glasses for weight loss Resources Mentioned - - Read the full episode show notes . Resources for Your Intuitive Eating Journey Intuitive eating education on Explore the self-paced mini-course Connect with Katy Harvey Website: Instagram: Facebook: 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! /episode/index/show/rebuildingtrustwithyourbody/id/36249615

#180: When Gut Issues Make You Afraid to Eat: A Conversation with Digestive Expert Anna Mapson 04/15/2025

#180: When Gut Issues Make You Afraid to Eat: A Conversation with Digestive Expert Anna Mapson 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 - - Listen to Anna’s Podcast: Read the full episode show notes . Resources for Your Intuitive Eating Journey Intuitive eating education on Explore the self-paced mini-course Connect with Katy Harvey Website: Instagram: Facebook: 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! /episode/index/show/rebuildingtrustwithyourbody/id/36139710

#179: Get Your Groove Back With Intuitive Eating: 3 Habits to Focus On NOW 04/08/2025

#178: If You’re Feeling Frustrated About Your Weight and Your Body, You Need to Hear This 04/01/2025

#178: If You’re Feeling Frustrated About Your Weight and Your Body, You Need to Hear This If you’ve been struggling with how you feel about your body lately, prepare your heart because this is the episode for you. Today’s episode goes beyond body image—it’s about getting comfortable with who you truly are at your core. We’re diving into how shifting your mindset about your body can transform the way you show up in your life. If you’ve been struggling with how you feel about your body lately, this episode is exactly what you need. Because when you’re constantly feeling down about yourself, it affects everything—the way you interact with people, the opportunities you go after (or don’t), and even whether you allow yourself to dream big. This isn’t about vanity or surface-level self-love. This is about your relationship with yourself. I’m bringing fierce self-compassion today - the kind that doesn’t just soothe but empowers. Episode Highlights -Why feeling frustrated with your body is so common -The false promises of diet culture and why they keep you stuck -The role of grief in body acceptance (and why it’s a necessary step) -How to shift your mindset and redefine success beyond the scale -Practical ways to cultivate self-compassion and trust your body -Journal prompts to work through body frustration Today’s Wellness Woo is mouth taping for sleep. Resources Mentioned - - Read the full episode show notes . Resources for Your Intuitive Eating Journey Intuitive eating education on Explore the self-paced mini-course Connect with Katy Harvey Website: Instagram: Facebook: 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! /episode/index/show/rebuildingtrustwithyourbody/id/35927890

#177: The "Wellness Trap" Nobody Talks About When "Eating Healthy" Turns Into Dieting 03/25/2025

#176: Tired, Achy and Unmotivated? How to Move Your Body in Perimenopause with Preeti Jha 03/18/2025

#176: Tired, Achy and Unmotivated? How to Move Your Body in Perimenopause with Preeti Jha 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 - - Read the full episode show notes . Resources for Your Intuitive Eating Journey Intuitive eating education on Explore the self-paced mini-course Connect with Katy Harvey Website: Instagram: Facebook: 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! /episode/index/show/rebuildingtrustwithyourbody/id/35743600

#175: How to Trust Your Body Again After Years of Ignoring Your Hunger and Fullness 03/11/2025

#175: How to Trust Your Body Again After Years of Ignoring Your Hunger and Fullness 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 - Read the full episode show notes . Resources for Your Intuitive Eating Journey Intuitive eating education on Explore the self-paced mini-course Connect with Katy Harvey Website: Instagram: Facebook: 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! /episode/index/show/rebuildingtrustwithyourbody/id/35620150

#174: Can You Intuitively Drink? Alcohol, Diet Culture and What Feels Right For You With Casey Davidson 03/04/2025

#174: Can You Intuitively Drink? Alcohol, Diet Culture and What Feels Right For You With Casey Davidson 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 - - - Read the full episode show notes . Resources for Your Intuitive Eating Journey Intuitive eating education on Explore the self-paced mini-course Connect with Katy Harvey Website: Instagram: Facebook: 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! /episode/index/show/rebuildingtrustwithyourbody/id/35501750

#173: Why Food Freedom Isn’t Just About Food—The 4 Missing Pieces You Need 02/26/2025

#173: Why Food Freedom Isn’t Just About Food—The 4 Missing Pieces You Need 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 - Read the full episode show notes . Resources for Your Intuitive Eating Journey Intuitive eating education on Explore the self-paced mini-course Connect with Katy Harvey Website: Instagram: Facebook: 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! /episode/index/show/rebuildingtrustwithyourbody/id/35433545

#172: Dealing With Weight Gain Fears: What’s Really Holding You Back? 02/18/2025

#172: Dealing With Weight Gain Fears: What’s Really Holding You Back? Be honest—does the thought of gaining weight hold you back from fully embracing intuitive eating? You’re not alone, and it’s not just about the number on the scale. The fear runs deeper, touching your relationships, sense of control, health beliefs, and even your identity. In this episode, we’re digging into the 4 biggest fears that keep you from making peace with food and terrified of weight gain: Fear of Social & Relational Consequences – How weight stigma and identity shifts impact friendships, family, dating, and even how you see yourself. Fear of Losing Control – Why dieting feels “safe,” and intuitive eating feels like free-falling into the unknown. Fear for Your Health – The real truth about weight and health (hint: it’s not what diet culture told you). Fear of Losing a Goal or Sense of Purpose – What happens when weight loss is no longer the project you’re constantly working on? And most importantly—we’ll talk about how to move through these fears so you can finally make peace with food and your body. You’ll walk away with powerful mindset shifts and actionable strategies to help you trust yourself, redefine health, and stop waiting for a “goal weight” to start fully living your life. If this episode resonates with you and you’re ready for real, structured support, check out - my signature program where I guide you step-by-step through healing your relationship with food and body image. DM me if you want to chat about whether it’s the right fit for you. Because here’s the truth: You are already enough, exactly as you are. Today’s Wellness Woo is Cucumber dipped in Stevia as a replacement for watermelon Resources Mentioned - - Book: Read the full episode show notes . Resources for Your Intuitive Eating Journey Intuitive eating education on Explore the self-paced mini-course Connect with Katy Harvey Website: Instagram: Facebook: 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! /episode/index/show/rebuildingtrustwithyourbody/id/35321170

Rebuilding Trust With Your Body

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