#160: I Hate To Break It To You, But Those "Healthy Swaps" Aren't Doing You Any Favors

Rebuilding Trust With Your Body

#Fitness #Nutrition #Katy Harvey #Dietculture #Bodyimage #Eatingdisorderrecovery #Nondiet #Intuitiveeating

31:01

National Geographic photographer and conservationist Jaime Rojo has spent decades capturing the beauty and fragility of the monarch butterfly. Their epic migration is one of nature’s most breathtaking spectacles, but their survival is under threat. In this episode, Jaime shares how his passion for photography and conservation led him to document the monarchs’ journey. He and host Brian Lowery discuss the deeper story behind his award-winning images, one about resilience, connection, and the urgent need to protect our natural world. See Jaime's story on the monarch butterflies at his website: rojovisuals.com , and follow Brian Lowery at knowwhatyousee.com .…

acum un an 33:46

MP3•Pagina episodului

Here’s the problem: This is probably going to backfire on you.

So often, when we try to “healthify” the foods we enjoy, it ends up making them less satisfying, and we feel deprived (even at a subconscious level), which sets us up to overeat.

How many times have you found yourself shoveling in the chocolate after trying to satisfy your sweet tooth with a piece of fruit? It’s the same phenomenon when we try to make our holiday recipes healthier. (And let’s be honest, by “healthier” we usually mean lower in calories because we’re so afraid of weight gain.)

So what can you do to take care of your health this holiday season, without having to forego your grandma’s famous cookie recipe, or sub in cottage cheese for cream cheese?

I’ve got you covered! Hit play, and let’s dig in!

Today’s Wellness Woo is Planet Fitness Total Body Rejuvenation

Resources Mentioned:

Join my FB Group Intuitive Eating Made Easy
Grab my FREE holiday intuitive eating guide
Check out Intuitive Eating Exploration, my group workbook study starting in January!

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

Intuitive eating education on the blog
Work with Katy
Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster

Connect with Katy Harvey

Website: KatyHarvey.net

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode!

Also, make sure to follow the podcast if you haven’t already done so. Follow now!

176 episoade

#160: I Hate To Break It To You, But Those "Healthy Swaps" Aren't Doing You Any Favors

Rebuilding Trust With Your Body

published acum un an

Distribuie

MP3•Pagina episodului

Here’s the problem: This is probably going to backfire on you.

So often, when we try to “healthify” the foods we enjoy, it ends up making them less satisfying, and we feel deprived (even at a subconscious level), which sets us up to overeat.

So what can you do to take care of your health this holiday season, without having to forego your grandma’s famous cookie recipe, or sub in cottage cheese for cream cheese?

I’ve got you covered! Hit play, and let’s dig in!

Today’s Wellness Woo is Planet Fitness Total Body Rejuvenation

Resources Mentioned:

Join my FB Group Intuitive Eating Made Easy
Grab my FREE holiday intuitive eating guide
Check out Intuitive Eating Exploration, my group workbook study starting in January!

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

Intuitive eating education on the blog
Work with Katy
Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster

Connect with Katy Harvey

Website: KatyHarvey.net

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Subscribe and Review

Rate, Review, & Follow on Apple Podcasts

Also, make sure to follow the podcast if you haven’t already done so. Follow now!

176 episoade

#Fitness #Nutrition #Katy Harvey #Dietculture #Bodyimage #Eatingdisorderrecovery #Nondiet #Intuitiveeating

Toate episoadele

1
#173: Why Food Freedom Isn’t Just About Food—The 4 Missing Pieces You Need 33:43

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Food freedom and intuitive eating are about more than just eating delicious pasta and pizza. It’s about more than listening to your hunger and fullness. In fact, intuitive eating isn’t even all about food. (Yes, of course food is part of it - but if you stop there you’re missing the point.) If you don’t ALSO have these other 4 missing pieces, then you’re not going to fully have the peace and freedom with food that you are looking for within your intuitive eating journey. We'll be exploring your relationship with exercise, your body image, emotional coping strategies (besides food), and how to keep yourself motivated for the long haul on this journey. Trust me, this episode is going to give you things to think about, along with some practical tools and strategies to implement, that you probably haven't thought of before. Pop in your ear buds and hit PLAY! Episode Highlights -The REAL goal with intuitive eating (no it’s not to just “eat whatever you want”) -Addressing your unhealed body image wounds -The 4 missing pieces that you need if you want to truly heal your relationship with food Today’s Wellness Woo is stale cheese as “keto popcorn.” Resources Mentioned - Click here for details and enrollment for Non-Diet Academy! Read the full episode show notes here . Resources for Your Intuitive Eating Journey Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster Connect with Katy Harvey Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD Subscribe and Review Rate, Review, & Follow on Apple Podcasts I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode! Also, make sure to follow the podcast if you haven’t already done so. Follow now!…

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#172: Dealing With Weight Gain Fears: What’s Really Holding You Back? 49:10

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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 Non-Diet Academy - 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 - Join us inside Non-Diet Academy! Doors close February 27! - Book: The Dance of Connection by Harriet Lerner Read the full episode show notes here . Resources for Your Intuitive Eating Journey Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster Connect with Katy Harvey Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD Subscribe and Review Rate, Review, & Follow on Apple Podcasts I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode! Also, make sure to follow the podcast if you haven’t already done so. Follow now!…

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#171: The Underrated Intuitive Eating Skill That You're Probably Overlooking for Your Health 33:08

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Today we’re tackling one of the most misunderstood (yet essential) intuitive eating skills - honoring your fullness. This skill gets overlooked in terms of its power for your health, and that’s what I am going to show you in this episode. You’ve probably heard the advice: “Eat when you’re hungry and stop when you’re full.” Sounds simple, right? But if you’ve spent years dieting, ignoring your body’s signals, or feeling guilt around food, this can feel anything but easy. Whether you tend to eat past fullness because the food is just that good or you feel anxious about stopping before you “should,” this episode will help you build confidence and trust in your body’s natural cues, to help you master the skills of intuitive eating and making peace with food. Grab your ear buds and let’s dig in! Episode Highlights The sneaky ways diet culture conditions us to trick and override fullness signals Ways in which you might be overlooking fullness as a skill you need to actively work on within your intuitive eating process How discovering comfortable fullness will improve your health Practical strategies to reconnect with your body - so you can enjoy food without the all-or-nothing mindset Today’s Wellness Woo is plant-based milks. Resources Mentioned: -Grab your spot in my FREE masterclass “Why Intuitive Eating Isn’t Working For You (And How to FIx It): nondietacademy.com/fix Read the full episode show notes here . Resources for Your Intuitive Eating Journey Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster Connect with Katy Harvey Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD Subscribe and Review Rate, Review, & Follow on Apple Podcasts I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode! Also, make sure to follow the podcast if you haven’t already done so. Follow now!…

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#170: Unshackled: Claim Your Power and Live Fully Without Diets (Part 3) 15:26

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This is the final episode of a special 3-part series, so if you haven’t listened to parts 1 and 2 yet, start there (it’s episodes 168 and 169 right before this one). In Part 1, we uncovered how diet culture keeps you trapped. In Part 2, we explored rebuilding trust with your body. Now, in Part 3, we’re focusing on letting go of food guilt, reclaiming your life, and navigating your fears around weight and health. What you’ll learn: How to stop letting diet culture dictate your worth Why dieting holds you back from fully living your life How to release food guilt and make choices that align with your values The truth about weight gain and health—and how to shift your mindset What to do if you feel stuck between quitting dieting and still wanting to lose weight If you’ve ever avoided social events, skipped vacations, or put life on hold because of your body, THIS episode is for you. Click here to listen to Part 1 Click here to listen to Part 2 NEXT STEP >> CLICK HERE TO WATCH THE ON-DEMAND NAVIGATING THE BALANCING ACT MASTERCLASS Read the full episode show notes here . Resources for Your Intuitive Eating Journey Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster Connect with Katy Harvey Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD Subscribe and Review Rate, Review, & Follow on Apple Podcasts I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode! Also, make sure to follow the podcast if you haven’t already done so. Follow now!…

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#169: Strengthening Your Intuition: Building Trust with Your Body (Part 2) 22:08

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If you've ever felt like your body is a total mystery - sending you cravings, hunger cues, and mixed signals that you don’t quite trust - you’re not alone. But what if I told you that your intuition can guide you toward feeling better in your body and at peace with food? The trick is learning how to listen and trust - and that’s exactly what we’re diving into today. This is Part 2 of a special 3-part series, where we’re breaking down what it really takes to free yourself from diet culture and build lasting confidence in your food choices. In this episode, we’ll explore: Why diet culture disconnects you from your body's natural wisdom How to rebuild body trust through structured, intentional eating (without slipping back into diet-y thinking) Simple strategies to tune into your hunger, cravings, and fullness - without judgment or fear Real client examples of what actually works when learning to eat intuitively If you’ve been stuck in the gray area between dieting and intuitive eating, this episode is for you. Let’s strengthen that intuition and help you feel more confident in your body—because, trust me, you can do this. Ready? Hit play, and let’s get started. COMING UP NEXT IN PART 3: Letting go of food rules, living your life fully, and what to do about your fear of weight gain (or your desire to lose weight). Click here to listen to Part 1 Click here to listen to Part 3 Read the full episode show notes here . Resources for Your Intuitive Eating Journey Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster Connect with Katy Harvey Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD Subscribe and Review Rate, Review, & Follow on Apple Podcasts I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode! Also, make sure to follow the podcast if you haven’t already done so. Follow now!…

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#168: Releasing the Grip: Breaking Free from Diet Culture (Part 1) 25:50

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You swore off dieting, but…you still feel guilty eating “too much.” You secretly hope your daily walks will shrink your body. You find yourself getting on the scale “just to see.” Sound familiar? That’s diet culture’s grip - sneaky, insidious, and still influencing your choices, even in ways you don’t even realize. In this 1st episode of a special 3-part series, I’m breaking down exactly how diet culture keeps you hooked, why it feels so hard to let go, and what you can do to start loosening its grip. We’ll talk about the hidden ways dieting still controls you, the fears that keep you stuck, and the freedom that’s possible on the other side. If you’ve been half in, half out with intuitive eating and wondering why it’s not working, this episode is for you. It’s time to break free. And in this series, I’m going to show you exactly how to do it. Let’s unpack why it’s so hard to loosen your grip on diet rules, why you’re afraid to trust yourself, and how to step into true food freedom—without spiraling into chaos. If you’ve been white-knuckling your way through this journey, it’s time to let go and finally breathe. COMING UP NEXT IN PART 2: How to rebuild trust with your body and strengthen your intuition. Click here to listen to Part 2 Click here to listen to Part 3 Read the full episode show notes here . Resources for Your Intuitive Eating Journey Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster Connect with Katy Harvey Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD Subscribe and Review Rate, Review, & Follow on Apple Podcasts I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode! Also, make sure to follow the podcast if you haven’t already done so. Follow now!…

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#167: Don't Like Sweating, But Want to Move Your Body More? This Episode is for YOU! 34:25

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Does sweating make you cringe - or even stop you from exercising altogether? If the thought of sweat has you dodging workouts, you’re not alone. Today, we’re tackling the mindset blocks that might be holding you back from moving your body more consistently. Society sends us confusing messages about sweat: If you’re not dripping, your workout doesn’t “count,” yet sweating can leave you feeling judged - especially in a larger body. But here’s the truth: Sweating is 100% natural. It’s your body’s way of regulating temperature and keeping you safe. In this episode, we’ll reframe how you think and feel about sweating, bust through diet culture myths, and explore how you can move your body in ways that feel good—sweaty or not. Let’s make movement something you enjoy, not dread! Episode Highlights -How to reframe your view of sweat and the meaning that you’re assigning to it in your brain -Less sweaty ways to exercise (that you might not have considered before) -Practical tips and strategies for dealing with sweat (and chafing too!) Today’s Wellness Woo is Beneve Read the full episode show notes here . Resources for Your Intuitive Eating Journey Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster Connect with Katy Harvey Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD Subscribe and Review Rate, Review, & Follow on Apple Podcasts I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode! Also, make sure to follow the podcast if you haven’t already done so. Follow now!…

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#166: Cookies vs Celery: Why Your All-Or-None Thinking With Food Is Interfering With Your Health 34:39

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In this episode, you’ll learn how to improve your health with this one powerful mental shift. But here’s the kicker - it’s going to be uncomfortable. Labeling food as “good/bad” or “healthy/unhealthy” is not only untrue (we’ll get into why not), but it’s also working against you and interfering with your health goals. That’s because it’s disconnecting you from your body, working against your biology, and setting you up to crave more of the foods you’re trying to avoid. (Cue the late night kitchen raids for chips or cookies.) You’re going to learn how to let go of the traditional diet culture narratives about healthy eating, so that you can not only have peace with food - but you can also honor your health in ways that actually work and are sustainable. Episode Highlights -How your all-or-none thinking with food is showing up, and how it’s getting in your way -The overall patterns with your eating that matter more than individual food choices -The supportive vs non-supportive framework (this changes EVERYTHING!) -Ideas and examples of how to find balance with food using my Have Your Cake & Eat It Too Method Today’s Wellness Woo is intermittent fasting Resources Mentioned - Take my free 2-minute quiz to Discover Your Unique Path to Food Freedom! Read the full episode show notes here . Resources for Your Intuitive Eating Journey Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster Connect with Katy Harvey Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD Subscribe and Review Rate, Review, & Follow on Apple Podcasts I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode! Also, make sure to follow the podcast if you haven’t already done so. Follow now!…

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#165: Your Body Image Doesn't Have to Suck Forever With Deb Schachter and Whitney Otto 38:18

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What if instead of trying to make your negative thoughts and feelings about your body go away, you allowed them to guide you towards what your body image is telling you? You see, our bodies contain a wealth of wisdom and guidance for us, and if we get curious and turn inwards to explore what is beneath the surface, we just might be able to embrace a gentler and more collaborative relationship with our bodies. In this episode, my guests Deb Schachter and Whitney Otto are sharing their “Body Image Inside Out” approach that highlights ways to explore, rather than “fix” your body image, and it’s going to blow your mind (in the BEST possible way). Episode Highlights -Understanding the hope that we cling onto with self-hatred (and how this functions like a life raft for us at times). -Strategies you can apply right away to “decode” what your body is telling you. -Tools to transform your perception of your body as an enemy, to an ally. Resources Mentioned - Grab a copy of the Body Image Inside Out book here! - Connect with Deb and Whitney on Instagram Read the full episode show notes here . Resources for Your Intuitive Eating Journey Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster Connect with Katy Harvey Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD Subscribe and Review Rate, Review, & Follow on Apple Podcasts I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode! Also, make sure to follow the podcast if you haven’t already done so. Follow now!…

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#164: How One Woman Healed Her Relationship With Food (And You Can Too) 40:23

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If you’ve struggled in your relationship with food, with disordered eating or an eating disorder, you know how lonely and painful this can be. It often looks like everyone else around us has it all figured out, and you might be left feeling like there’s something wrong with you. I want you to know this: YOU ARE NOT ALONE. That’s also the message that my guest today wants you to hear. Audree Guzman struggled with an eating disorder starting as a teen, and it wasn’t until she was an adult that she sought out professional support and discovered that healing truly is possible, and she wants to normalize asking for help so that others no longer feel like they have to suffer in silence. Audree shares what made her decide to get help, what that process has been like, and some of the key lessons she’s learned along the way. Episode Highlights - The “tipping point” that made Audree decide to get help for her struggles with food and body image - Advice she would give to someone who is struggling in their relationship with food - How things have changed in her life since she embarked on her recovery and intuitive eating journey - What she does when she’s having a bad body image day (that you can do too!) Resources Mentioned - National Eating Disorder Association - Grab My FREE Body Image Guide Here Read the full episode show notes here . Resources for Your Intuitive Eating Journey Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster Connect with Katy Harvey Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD Subscribe and Review Rate, Review, & Follow on Apple Podcasts I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode! Also, make sure to follow the podcast if you haven’t already done so. Follow now!…

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#163: You Don't Need To Make Up For The Holidays In The New Year (You Need This Instead) 23:02

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If you’re feeling like you need to “make up for” the holidays, or that you need to “get back on track” with your health or even with intuitive eating, I want you to listen to this episode with an open mind towards approaching this differently this year. Grab your pen and paper, because I’m going to walk you through a reflection on your relationship with food throughout 2024, and setting your intentions as we move into 2025. Rather than getting sucked into some type of New Year’s restrictive resolution, detox, cleanse or diet - I’m going to show you how you CAN focus on your health, your nutrition, your exercise, and your relationship with food, without it being like a punishment for the holiday season. Episode Highlights - How (and why) we are approaching the New Year differently than you have before -A specific strategy for reflecting on 2024 and where you’re at on your journey with food so that you can celebrate your wins, and get clear on what you want for yourself in 2025 -How to set your non-diet intentions for the New Year -Specific strategies for leaning into intuitive eating that you can apply starting right away Today’s Wellness Woo is coffee enemas. Resources Mentioned Join me inside Intuitive Eating Exploration starting January 6! Purchase the book Intuitive Eating by Evelyn Tribole and Elyse Resch Purchase the Intuitive Eating Workbook by Evelyn Tribole and Elyse Resch Read the full episode show notes here . Resources for Your Intuitive Eating Journey Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster Connect with Katy Harvey Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD Subscribe and Review Rate, Review, & Follow on Apple Podcasts I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode! Also, make sure to follow the podcast if you haven’t already done so. Follow now!…

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#162: The Angel vs Devil On Your Shoulder: Which Voice Do You Listen To With Food? 20:14

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Do you ever feel like you have an angel on one shoulder and a devil on the other shoulder, and both are constantly talking in your ear telling you what you “should” and “shouldn’t” do with food? Even if you’ve never thought of it in the angel/devil sense before, there’s a good chance that you have experienced some type of inner dialogue or food police that has a long list of rules about which foods are “healthy,” which foods are “junk,” and how you shouldn’t eat past 8pm. (Cue the guilt when you break one of these rules.) In this episode we’re going to talk about how to identify the voices that you’re listening to with your eating, and how to connect with your True Self and your body’s inner wisdom to tell you what you need. Make sure you stick around until the end because I have a really powerful journaling exercise that I want you to try that is going to help you figure out what your True Self sounds like, and how to let that voice be your guide. Episode Highlights -Identifying the voices of angel and devil on your shoulder, as well as your inner food police, and noticing how they keep you disconnected from your body -How to discover the wisdom of your True Self when it comes to your eating, which allows you to listen to your body, enjoy food without guilt, and honor your health. -A journaling exercise that will help you get clarity on what your True Self wants and needs, and how to silence your inner food police. Today’s Wellness Woo is bone broth. Resources Mentioned: Purchase the book Intuitive Eating by Evelyn Tribole and Elyse Resch Purchase the Intuitive Eating Workbook by Evelyn Tribole and Elyse Resch Join me inside Intuitive Eating Exploration starting in January! DM me for info on the free “Have Your Cake & Eat It Too” New Year’s intuitive eating challenge Read the full episode show notes here . Resources for Your Intuitive Eating Journey Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster Connect with Katy Harvey Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD Subscribe and Review Rate, Review, & Follow on Apple Podcasts I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode! Also, make sure to follow the podcast if you haven’t already done so. Follow now!…

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#161: What To Do You're Worried About Your Kids Eating Too Much Sugar With Nicole Cruz 47:33

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In a world full of messages about how to eat, and what to eat, and what NOT to eat…this gets even more challenging when we’re talking about children. We all want the kids in our lives to grow up having a positive relationship with food, and good health and nutrition. Whether you’re a parent, an aunt, a grandparent, a teacher or just an adult who wants to understand how your own childhood messages impacted your relationship with food, this episode is for you, and you’re going to love hearing what my special guest has to say. I’m chatting today with fellow dietitian, Nicole Cruz, who is the founder of Nourish Together, a shame-free approach to family nutrition focused on instilling food and body trust. Nicole explains how to help kids navigate things like sugar (gasp!), weight gain, balanced eating, and diet culture. She also shares the most common mistakes that she sees parents and caregivers making in the way that they’re talking about and approaching food with kids, and the ways that we can help kids grow up to be “healthy” (she actually calls it “competent”) eaters. Trust me, you’re not going to want to miss out on the wisdom and actionable steps that you’ll hear from this conversation with Nicole. Episode Highlights: What is the parents’ job with food, and what is the kids’ job with food - and why it’s important to distinguish the two to prevent battles over food, endless snacking and eating their veggies. How much sugar is too much? And how do you have limits with sweets and snacks without it being restrictive and setting your kid up for disordered eating? What to do if you or your pediatrician are concerned about your child’s weight, and how to prevent this from turning into a lifetime of dieting and body image concerns (while still addressing their health). As you can see, there’s a LOT of great info here, and I can’t wait for you to dig in. Go ahead and push play and let’s go! Resources Mentioned - Follow Nicole Cruz on Instagram and DM her if you want more information about her programs or services - Check out Nicole’s website - Grab Nicole’s free guide 5 Keys to Raise an Intuitive Eater Read the full episode show notes here . Resources for Your Intuitive Eating Journey Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster Connect with Katy Harvey Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD Subscribe and Review Rate, Review, & Follow on Apple Podcasts I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode! Also, make sure to follow the podcast if you haven’t already done so. Follow now!…

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#160: I Hate To Break It To You, But Those "Healthy Swaps" Aren't Doing You Any Favors 33:46

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It’s the ho, ho, holidays and that means that not only are gingerbread cookies and eggnog everywhere, but there’s also the pressure to make “healthy holiday swaps” with your favorite foods and recipes. Here’s the problem: This is probably going to backfire on you. So often, when we try to “healthify” the foods we enjoy, it ends up making them less satisfying, and we feel deprived (even at a subconscious level), which sets us up to overeat. How many times have you found yourself shoveling in the chocolate after trying to satisfy your sweet tooth with a piece of fruit? It’s the same phenomenon when we try to make our holiday recipes healthier. (And let’s be honest, by “healthier” we usually mean lower in calories because we’re so afraid of weight gain.) So what can you do to take care of your health this holiday season, without having to forego your grandma’s famous cookie recipe, or sub in cottage cheese for cream cheese? I’ve got you covered! Hit play, and let’s dig in! Today’s Wellness Woo is Planet Fitness Total Body Rejuvenation Resources Mentioned: Join my FB Group Intuitive Eating Made Easy Grab my FREE holiday intuitive eating guide Check out Intuitive Eating Exploration , my group workbook study starting in January! Read the full episode show notes here . Resources for Your Intuitive Eating Journey Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster Connect with Katy Harvey Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD Subscribe and Review Rate, Review, & Follow on Apple Podcasts I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don’t forget to share what you loved most about the episode! Also, make sure to follow the podcast if you haven’t already done so. Follow now!…

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#159: How Your Emotions Impact Your Eating (And What To Do About It) With Rae Thomas 46:16

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