Diet Culture Rebel Podcast

Jaksot

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  272. Food Noise, Food Tracking, and Social Eating: Your Questions Answered 16.09.2026 24min

  “The goal is not to never think about food. Food is a part of life, we have to think about food sometimes. The goal instead is for food thoughts to take up an appropriate amount of space in your brain, instead of feeling constant, urgent, critical, or all-consuming.”In this Q&A episode, I’m answering three questions that come up often when people are trying to break free from diet culture: Can you reduce food noise without medication? How do you let go of weighing, measuring, and tracking your food? And how can you navigate anxiety and overeating when you’re eating around other people? I’m breaking down how restriction and food rules can contribute to constant thoughts about food, why stepping away from tracking can feel so uncomfortable, and how to begin rebuilding trust in your hunger and fullness cues. I also share practical strategies for social situations, including how to get curious about what’s driving overeating and challenge the beliefs that keep you stuck in the cycle.✅ What You'll Learn:Why food noise can be connected to restriction, inconsistent nourishment, and deeply ingrained food rulesHow to distinguish normal thoughts about food from food noise that feels constant, critical, or all-consumingPractical steps for gradually moving away from weighing, measuring, and tracking food while rebuilding trust with your bodyHow hunger and fullness check-ins can help you develop the skills needed for more intuitive eatingWhy you might overeat or experience food anxiety in social situations, and how to identify what is driving itMindset shifts and practical strategies for eating around other people with more confidence and less pressure to control your food🔗 Resources:Grab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and foodConnect with me over on Instagram at @diet.culture.rebelStruggling with food, but not sure where to start?You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.
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  271. Kids and Body Image: What to Say When Your Child Says They Are Ugly with Zoë Bisbing 09.09.2026 39min

  “That safety to talk to your parent about anything, including bodies and appearances, it’s an essential ingredient to then being able to have body confidence.”I’m joined by Zoë Bisbing, a certified family-based treatment practitioner and founder of Body Positive Therapy NYC, to talk about how we can navigate difficult body image conversations with our kids. We discuss what to say when a child says they feel ugly or fat, why immediately reassuring them may not be the most helpful response, and how curiosity and connection can keep the conversation open. Zoë also shares how to teach kids that their bodies are not the problem when someone makes a hurtful comment, how to talk about body size and differences without reinforcing diet culture, and how these challenging moments can actually help build body image resilience.✅ What You'll Learn:Why reassurance isn’t always the most helpful first responseHow to stay curious and create space for your child to share what’s really going onWays to teach kids that their bodies are not the problem when others make hurtful commentsHow to navigate conversations about body size, shape, and differences without reinforcing diet cultureHow these difficult moments can become opportunities to build body image resilience and recognize potential red flags for disordered eating🔗 Resources:Connect with Zoe on IG @mybodypositivehomeGrab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and foodConnect with me over on Instagram at @diet.culture.rebelStruggling with food, but not sure where to start?You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.
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  270. Rethinking Nutrition: 3 Simple Ways to Add More, Not Take Away 02.09.2026 26min

  “When we approach nutrition from a place of addition rather than restriction, I think it can become so much more approachable, doable, and honestly, fun.”In this episode, I’m sharing a different approach to nutrition: focusing on what you can add rather than what you should cut out. I walk through three of my favorite ways to add nutrition while emphasizing that eating enough comes before focusing on variety or optimization. I also talk about how healing your relationship with food can give you more freedom to consider nutrition alongside taste and satisfaction, rather than letting calories or diet culture make every decision. The goal is to make nutrition feel enjoyable, flexible, and supportive, not restrictive or rigid.✅ What You'll Learn:Why eating enough is the foundation of nutrition before focusing on variety and micronutrientsSimple ways to add plant-based micronutrients to various dishesHow to add more fiber in ways that feel enjoyable and approachable, using every day foodsHow smoothies can be an easy and fun way to combine a variety of foods, flavors, and nutrientsWhy healing your relationship with food allows you to consider nutrition alongside taste, satisfaction, convenience, preferences, and your body's needsHow to approach nutrition without turning it into another rigid set of rules, tracking system, or source of food guilt and anxiety🔗 Resources:My smoothie guide: dietculturerebel.com/smoothieSunfiber supplement: https://amzn.to/3X0dtcxGrab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and foodConnect with me over on Instagram at @diet.culture.rebelStruggling with food, but not sure where to start?You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.
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  269. How to Stop Feeling Guilty When You Can’t Exercise 26.08.2026 20min

  "I really tried to pay attention to the messages my body was giving me in terms of my foot’s recovery, and honor every stage of recovery I was at."After breaking my foot and needing to take an unexpected break from exercise, I realized how much my relationship with food and movement had changed over the years. In this episode, I share five mindset shifts that helped me navigate rest without guilt or spiraling, including understanding my metabolism, finding the positives in slowing down, and listening to my body’s signals. I also talk about how building a healthier relationship with food and exercise has helped me adapt when life changes what my body needs, and why true progress is being able to navigate those unexpected seasons without falling back into old diet culture patterns.✅ What You'll Learn:Why understanding metabolism can help us feel more comfortable fueling our bodies when our activity levels changeHow finding the positives in rest can shift our perspective when we’re unable to exerciseWhat body attunement can teach us about when to slow down, ease back into movement, and respond to our bodies’ signalsHow building our capacity to tolerate difficult emotions can help us cope without relying on restrictive or disconnected eating behaviorsWhy trusting our hunger, fullness, and how food makes us feel can create more confidence around eatingHow a healthy relationship with food and exercise can help us navigate unexpected changes without returning to old diet culture patterns🔗 Resources:Grab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and foodEpisode 218: What Decades of Overexercising Taught Me About RestConnect with me over on Instagram at @diet.culture.rebelStruggling with food, but not sure where to start?You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.
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  268. When Your Mom Struggles With Food with Joshua Hills 19.08.2026 41min

  “Okay, if these people believe in me, then I need to maybe learn to believe in myself, even just a little bit, or at least have hope that things can change.”In this episode, I'm joined by registered associate nutritionist and author Joshua Hills for a heartfelt conversation about how his mom's decades-long battle with anorexia shaped their family, and how recovery has transformed their lives. Together, we explore the far-reaching impact of food struggles, the role diet culture plays in fueling shame and disordered eating, and why healing is about so much more than food. Joshua shares powerful lessons about compassion, open conversations, and hope, reminding us that no matter where we fall on the spectrum of food struggles, recovery can lead to greater freedom, deeper connection, and a life filled with joy instead of fear.✅ What You'll Learn:Why food struggles affect far more than just what we eatHow opening up about food struggles can create connection, reduce shame, and become a powerful step toward healingWhat recovery can make possible, from enjoying family meals and social events to rediscovering excitement for life and foodHow to approach difficult conversations with loved ones about food using compassion, empathy, and healthy boundariesThe role diet culture plays in reinforcing food guilt, body judgment, and the belief that food must be earned🔗 Resources:Connect with Joshua @joshuhillsnutritionRead Joshua’s book You Can Eat ThatGrab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and foodConnect with me over on Instagram at @diet.culture.rebelStruggling with food, but not sure where to start?You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.
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  267. 5 Nutrition Truths to Undo Your Diet Culture Brainwashing 12.08.2026 24min

  “We need food to survive. We become more food-seeking when our access to food is limited.”What if some of the things you believe about food, metabolism, and your body aren't facts at all, but messages you've absorbed from diet culture? In this episode, I unpack five nutrition truths that challenge common misconceptions about metabolism, calorie needs, hunger, and body diversity. You'll learn why eating enough supports your metabolism, why restrictive dieting often backfires, and how recognizing diet culture beliefs can help you build a more trusting, peaceful relationship with food.✅ What You'll Learn:Why your metabolism is working around the clock, and what that means for your body's energy needsHow eating enough and eating consistently supports a healthy metabolismWhy the popular 1,200-calorie diet is not enough for most adult women and how diet culture has normalized undereatingWhat really happens when you go too long without eating, including why intense hunger, food cravings, and rebound eating are normal biological responsesWhy eating and exercising exactly like someone else will never guarantee the same body, and how embracing body diversity can help you build trust with yourself🔗 Resources:Grab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and foodConnect with me over on Instagram at @diet.culture.rebelStruggling with food, but not sure where to start?You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.
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  266. 3 Ways To Reduce Food Guilt 05.08.2026 23min

  “Food neutrality does not mean every food is nutritionally identical. It simply means your worth as a person does not change based on whether you ate bread, broccoli, brownies, or whatever else.”Food guilt can steal the joy from eating and leave you second-guessing every meal. But the good news is that you have the power to change it. In this episode, I explain why food guilt isn't actually about the food itself, how diet culture and food rules can fuel those guilty feelings, and three practical strategies to help you reconnect with your body's cues, challenge unhelpful beliefs, and approach eating with more confidence and peace.✅ What You'll Learn:Why food guilt has more to do with internalized food rules than the food itselfHow to separate feelings of guilt from your body's actual hunger, fullness, and satisfaction cuesWhy checking in with your body's experience can help you make more confident, grounded food decisionsHow to identify and challenge the diet culture messages that fuel food guiltWhat food neutrality is and how it can help you enjoy food without labeling it as "good" or "bad"Practical strategies to build trust with your body and create a more peaceful, guilt-free relationship with food🔗 Resources:Grab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and foodConnect with me over on Instagram at @diet.culture.rebelStruggling with food, but not sure where to start?You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.
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  265. How to Build Positive Body Image in a World Obsessed with Thinness with Kenzie Brenna 29.07.2026 47min

  When body image feels harder than ever in today's culture, it can be easy to believe your body is the problem. This episode revisits a powerful conversation with motivational speaker Kenzie Brenna about overcoming diet culture, navigating difficult body image days, and building resilience instead of chasing perfection. Kenzie explains why body image healing isn't about reaching a place where you love your body every day. It's about building resilience so that difficult body image moments no longer define your life.✅ What You'll Learn:Why positive body image doesn't mean loving your body every day, and what real healing actually looks likeHow dieting can damage your relationship with food, your body, and your sense of self, even when it seems "healthy"Practical ways to navigate difficult body image days, including curating your social media feed and building a supportive communityHow to cope with the fear of weight gain and stop letting your body size determine your worth or hold you back from living your lifeMindset shifts that can help you become more resilient to diet culture, body criticism, and unrealistic beauty standards🔗 Resources:Connect with Kenzie on IG @kenziebrennaGrab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and foodConnect with me over on Instagram at @diet.culture.rebelStruggling with food, but not sure where to start?You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.
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  264. Finding Balance with "Healthy" and "Junk" Food, Weighing Yourself, and My Missing Period Story (Q&A) 22.07.2026 28min

  "Creating a more positive relationship with food often requires us to challenge the things diet culture has taught us to normalize."Diet culture leaves us with so many questions, especially when we're trying to heal our relationship with food and our bodies. In this Q&A episode, I'm answering three questions from Rebels in our community about balancing "healthy" and "junk" foods, my experience with hypothalamic amenorrhea, and how to stop letting the number on the scale control your thoughts and food choices. You'll hear practical mindset shifts that can help you build more trust with your body and challenge the beliefs diet culture has taught us to accept as normal!✅ What You'll Learn:How to find balance between eating foods diet culture labels as "junk" and foods that support your healthWhy food neutrality can help you build a more peaceful relationship with eatingMy personal experience with losing my period and what it taught me about underfuelingHow to recognize when the scale is affecting your mood, food choices, or self-worthQuestions to ask yourself to decide whether weighing yourself is helping or hurting your healingOne small action step you can take today to build more trust with your body🔗 Resources:Cadbury eggs Instagram reelEpisode 242: Is Your Cycle Trying to Tell You Something? Hypothalamic Amenorrhea and the Impact of Disrupted Periods with Dr. Nicola SkyesGrab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food.Connect with me over on Instagram at @diet.culture.rebel.Struggling with food, but not sure where to start?You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.
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  263. Healing Your “I’m Too Much” Story: Self-Worth and Body Image with Lily Womble 15.07.2026 35min

  So many of us have spent years believing we're too much. Too emotional. Too sensitive. Too needy. Too loud. Or maybe we've believed we need to make ourselves smaller (physically or emotionally) to finally deserve love, acceptance, and belonging. In this conversation, author and founder of Date Brazen, Lily Womble, shares how those beliefs shaped her body image, relationships, and self-worth after years of dieting and questioning whether she was enough. Together, we explore why your body isn't what stands between you and love, how the weight loss fantasy keeps us stuck, and what it looks like to stop shrinking yourself and trust that you are already enough.✅ What You'll Learn:Why believing you're "too much" can affect your body image, confidence, and relationship with foodHow internalized messages about worth shape the way we show up in our relationshipsWhat the "weight loss fantasy" is and why it keeps so many women stuckHow body neutrality can help you build a healthier relationship with yourselfPractical ways to build self-compassion and become more resilient in the face of rejectionWhy you don't have to change your body to be worthy of love, belonging, or a fulfilling life🔗 Resources:Lily's book: Thank You, More PleaseDate BrazenGrab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food.Connect with me over on Instagram at @diet.culture.rebel.Struggling with food, but not sure where to start?You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.
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  262. 5 Tips for Improving Your Health Without Going on a Diet 08.07.2026 29min

  "Health extends far beyond what we eat and how we move."Trying to be healthier often comes with a long list of diet rules, food fears, and pressure to do everything perfectly. But what if pursuing health actually meant doing less of what diet culture tells you to do? In this episode, I'm sharing five surprising ways to pursue health without dieting, including why letting go of comparison, managing stress, questioning nutrition myths, and embracing intuitive eating can support your health far better than another set of food rules.✅ What You'll Learn:Why comparing your food choices and body to other people keeps you stuckHow an unhealthy relationship with food can become a major source of stressThe nutrition myths that may be standing in the way of your healthWhy a growth mindset matters when you're healing your relationship with foodWhat the research says about intuitive eating and long-term healthFive practical ways to pursue health without dieting🔗 Resources:Grab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food.Episode 111: Everyone Benefits When Your Doctor Supports Your Healthy Relationship with Food and Your BodyEpisode 116: How Nicole is Breaking Generational Dieting While Healing from 30 Years of Food IssuesEpisode 120: 3 Risks of Buying Into Diet Culture That We Don't Talk About EnoughConnect with me over on Instagram at @diet.culture.rebel.Struggling with food, but not sure where to start?You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.
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  261. Food Order and the Glucose Scaries That Social Media Created 01.07.2026 23min

  "The more unnecessary food rules we follow, the harder it becomes to trust ourselves around food."Are blood sugar hacks creating more fear than freedom? In this episode, I take a closer look at the research behind food order and the popular advice to eat carbohydrates last for better blood sugar control. We explore what the science actually says, some important limitations that often get left out of social media conversations, and why many of these studies don't reflect how people typically eat in real life. Most importantly, I share why body attunement matters more than following another food rule and how to navigate blood sugar conversations with less fear and more trust in your body.✅ What You'll Learn:What "food order" or "food sequencing" actually meansWhat the current research says about eating carbohydrates first versus lastWhy many food order studies may not reflect real-life eating patternsThe difference between short-term blood sugar responses and long-term health outcomesHow rigid food rules can interfere with body attunement and trust around foodWhy a balanced approach to eating carbohydrates can support both health and a positive relationship with food🔗 Resources:Grab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food.Nutrient intake order on metabolic outcomes in type 2 diabetes: a systematic review and meta-analysisEpisode 238, Carbs Aren't the Problem: What Actually Affects Insulin Resistance with Kristie MesserliConnect with me over on Instagram at @diet.culture.rebel.Struggling with food, but not sure where to start?You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.
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  260. Tigress Osborn on the Jillian Michaels Jubilee Debate and Fat Activism 24.06.2026 59min

  "Our worth as human beings should not be dependent on our health profile."Millions of people watched Jillian Michaels debate body positivity advocates on Jubilee, but the version we saw on YouTube was only part of the story. In this episode, I sit down with Tigress Osborn to discuss what happened behind the scenes, why she chose to participate, and what viewers didn't get to see. We also dive into bigger conversations about body positivity, fat activism, weight stigma, size discrimination, and the differences between mainstream body positivity and fat liberation. Whether you've already watched the debate or are hearing about it for the first time, this conversation offers important context and challenges some of the assumptions our culture makes about bodies, health, and worth.✅ What You'll Learn:Why Tigress ultimately decided to participate in the Jubilee debate with Jillian MichaelsWhat happened behind the scenes before, during, and after the viral debateHow Tigress defines body positivity, fat activism, and fat liberationCommon misconceptions people have about the body positivity movementHow weight stigma and size discrimination impact people's daily livesWhy civil rights protections for people in larger bodies remain an important part of the conversation🔗 Resources:NAAFA WebsiteNAAFA Instagram: @naafaofficialTigress' Instagram: @iofthetigressWilliam Hornby on SubstackEpisode 223: Have You Watched Fit for TV? Here are My Honest Thoughts on The Biggest Loser DocumentaryJillian Michaels vs. The Body Positivity MovementGrab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food.Connect with me over on Instagram at @diet.culture.rebel.Struggling with food, but not sure where to start?You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.
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  259. Is Fasting Healthy or Just Another Diet Trend? 17.06.2026 20min

  “Diet culture loves to exaggerate grains of truth and turn them into something extremely blown out of proportion.”Fasting is everywhere right now, but what does the research actually say? In this episode, I break down the claims, benefits, and red flags surrounding fasting, including why short-term results don’t always tell the whole story. We’ll also explore how fasting can impact your relationship with food, why it may function as another form of dieting, and the important difference between restrictive fasting protocols and meal spacing that may support certain health needs.What You'll Learn:What the current research does (and doesn’t) tell us about fastingWhy short-term health improvements don’t always translate into long-term resultsHow fasting can affect food noise, binge eating risk, and your relationship with foodWhy many forms of fasting function as another form of calorie restrictionWhen meal spacing may support gut health and how it differs from popular fasting trendsWhy the best approach to nutrition depends on your unique needs, health history, and relationship with foodResources:Grab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food.Episode 207: What Diet Culture Gets Wrong About Gut Healthy (with Dr. Heather Finley)Connect with me over on Instagram at @diet.culture.rebel.Struggling with food, but not sure where to start?You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.
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  258. From Shame, Guilt, and Restriction to Food Freedom (Mary's Story) 10.06.2026 38min

  "There was just this layer of shame. Whether I was a good or bad person essentially tied into all of my food choices."Food struggles can feel like they’re completely taking over, but healing really is possible, no matter how long you’ve felt stuck. In this episode, I sit down with Mary, a fellow Rebel, who shares her journey from years of food guilt, restriction, binge eating, and constant food noise to finally finding peace around eating. We talk about how sneaky diet culture can disguise itself as “healthy” living, how her attempts to eat healthy were actually making her relationship with food worse, and what it looked like to rebuild trust with her body and move toward true food freedom.✅ What You’ll Learn:How “being healthy” under diet culture can secretly make your relationship with food worseWhy restrict-binge cycles and food guilt are so hard to break free fromThe impact of food noise and body checking on mental healthWhat it feels like to rebuild trust with your body and eat with confidence againHow to recognize when “healthy” advice is actually diet culture in disguiseSmall, real-life steps you can take toward food freedom, even when it feels scary🔗 Resources:Grab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food.Connect with me over on Instagram at @diet.culture.rebel.Struggling with food, but not sure where to start?You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.
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  257. 3 Mindset Shifts That Helped Me Heal My Relationship With Food 03.06.2026 31min

  "Having a positive relationship with food is one of the most freeing, peaceful, life giving, amazing things you can do for yourself."Healing your relationship with food isn’t about being perfect. In this episode, I share the three mindset shifts that helped me move away from all-or-nothing eating patterns, build body trust, and respond to hard moments with more compassion instead of shame. Through personal stories and practical reflection, we talk about creating a relationship with food that feels peaceful, supportive, and sustainable.✅ What You’ll Learn:The difference between striving for perfect healing and building a realistic, sustainable relationship with foodHow to pause and reflect instead of spiraling when old food struggles pop upWhy tolerating discomfort is a game changer, and how it helps you handle fullness, cravings, and body image triggersThe necessity of flexibility in mealsWhy building nonjudgmental and curious awareness supports long-term food freedomHow healing your relationship with food becomes easier and more intuitive with time and practice🔗 Resources:Grab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food.Connect with me over on Instagram at @diet.culture.rebel.Struggling with food, but not sure where to start?You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.
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  256. Should You Take Creatine? Here's What to Know About This Popular Supplement 27.05.2026 22min

  "Supplementing with creatine could have potentially benefited my exercise performance years ago, but I wasn’t ready for that then."Creatine is everywhere right now, but what does the research actually say, and should you take it? In this episode, I’m breaking down what creatine is, the benefits, which type of creatine is the gold standard, and how to think about supplements without letting diet culture drive your decisions. We’ll also talk about why eating enough and consistently has to come first, because no supplement can replace a strong nutrition foundation.✅ What You’ll Learn:What creatine actually is and why your body already naturally produces itThe surprising benefits of creatine beyond workoutsWhy your nutrition foundation matters way more than any supplement ever willThe difference between creatine gummies and creatine monohydrate, and why research mattersHow much creatine most people start with, plus whether you really need a loading phaseThe questions to ask yourself before deciding if creatine is right for you🔗 Resources:Naked Creatine: Use code BONNIE15 for 15% off!Episode 218, What Decades of Overexercising Taught me About RestGrab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food.Connect with me over on Instagram at @diet.culture.rebel.Struggling with food, but not sure where to start?You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.
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  255. Neurodivergence, Food Struggles, and Finding What Actually Works for You with Abbey Roberts 20.05.2026 35min

  "The curiosity and compassion route is always going to be so much more helpful and enjoyable than the route diet culture brings you on."Healing your relationship with food can look very different when you have a neurodivergent brain, and in this episode, I’m joined by registered dietitian Abbey Roberts to talk about why traditional nutrition advice often misses the mark. From Abbey’s own late ADHD diagnosis and diet culture struggles to practical tools for creating a flexible, supportive way of eating, this conversation will help you rethink food, body trust, and what healing can look like for your unique brain.✅ What You'll Learn:What it looks like to heal your relationship with food when you are balancing neurodivergence and food strugglesHow diet culture can amplify food struggles, guilt, and all-or-nothing thinkingWhy traditional nutrition advice often misses the mark for neurodivergent eatersPractical ways to create structure around food without falling into rigid food rulesHow to develop self-compassion and create structure without rigidity in your eatingSimple, realistic tools to make eating feel easier, more accessible, and more supportive of your real life🔗 Resources:Fork Diet Culture websiteAbbey's Instagram: @fork.diet.cultureGrab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food.Connect with me over on Instagram at @diet.culture.rebel.Struggling with food, but not sure where to start?You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.
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  254. 10k Steps a Day: Do You Really Need to Hit this Goal? 13.05.2026 23min

  "There is not a magical cutoff where 9,999 steps doesn't count, and then 10,000 steps suddenly unlocks health benefits that weren't there before."Is 10,000 steps a day really the magic number for health, or just something we’ve all been told to chase? In this episode, I break down where this recommendation actually came from, what the research really says about step counts and health outcomes, and how movement benefits show up in a much more flexible range than most people realize. I also share how to rethink step goals in a way that supports your real life, your energy, and a healthier relationship with movement overall.✅ What You’ll Learn:Where the 10k steps a day recommendation actually comes fromWhat the research REALLY says about step counts and the point where health benefits level offThe range of steps that are associated with reduced health risksHow movement can ebb and flow, and why flexibility is healthier than rigid targetsWhy step counts don’t measure all types of movement and how to approach exercise in a way that feels good to youHow to reframe your relationship with movement so it supports your body, your life, and your mental health🔗 Resources:Episode 249: Movement Shouldn't Feel Like Punishment with Coach Tyler BramlettGrab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food.Connect with me over on Instagram at @diet.culture.rebel.Struggling with food, but not sure where to start?You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.
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  253. Understanding Your Inner Critic (And How to Respond) with Dr. Jeanne Catanzaro 06.05.2026 45min

  “I want to offer you a perspective shift when it comes to your inner a-hole voice. What if that voice and even your struggles with food are not actually the problem? What if they are trying to help you?”What if your inner critic isn’t the enemy, but a protective part of you? In this episode, I’m joined by clinical psychologist Dr. Jeanne Catanzaro to explore how Internal Family Systems (IFS) can help you understand the different “parts” driving your thoughts and behaviors around food. We unpack why dieting can feel safe even when it’s not serving you, and how to replace self-criticism with curiosity and compassion so you can break free from old cycles and build a healthier, more supportive relationship with yourself.What You’ll Learn:Where your inner critic really comes from, and why it’s so loud about food and bodyWhy dieting and controlling food can serve as coping mechanisms (and what they’re trying to protect you from)How the tug of war between food freedom and restriction happens inside, and why it actually makes senseSteps to start responding to your inner critic with curiosity and compassion rather than shameWhat it means (and looks like) to approach your relationship with food differently, so you can finally break the cycleResources:Jeanne's book, Unburdened Eating: An Internal Family Systems Approach to Healing Your Relationships with Food and Your BodyJeanne's WebsiteIFS InstituteEpisode 220, How Tracking Macros Turned Toxic for Jamie (and the food freedom she finally found!)Grab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food.Connect with me over on Instagram at @diet.culture.rebel.Struggling with food, but not sure where to start?You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.