Diet Culture Rebel Podcast

“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 eat
How opening up about food struggles can create connection, reduce shame, and become a powerful step toward healing
What recovery can make possible, from enjoying family meals and social events to rediscovering excitement for life and food
How to approach difficult conversations with loved ones about food using compassion, empathy, and healthy boundaries
The role diet culture plays in reinforcing food guilt, body judgment, and the belief that food must be earned

🔗 Resources:
Connect with Joshua @joshuhillsnutrition
Read Joshua’s book You Can Eat That
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.

“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 needs
How eating enough and eating consistently supports a healthy metabolism
Why the popular 1,200-calorie diet is not enough for most adult women and how diet culture has normalized undereating
What really happens when you go too long without eating, including why intense hunger, food cravings, and rebound eating are normal biological responses
Why 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 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.

“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 itself
How to separate feelings of guilt from your body's actual hunger, fullness, and satisfaction cues
Why checking in with your body's experience can help you make more confident, grounded food decisions
How to identify and challenge the diet culture messages that fuel food guilt
What 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 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.

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 like
How 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 community
How to cope with the fear of weight gain and stop letting your body size determine your worth or hold you back from living your life
Mindset shifts that can help you become more resilient to diet culture, body criticism, and unrealistic beauty standards

🔗 Resources:
Connect with Kenzie on IG @kenziebrenna
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.

"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 health
Why food neutrality can help you build a more peaceful relationship with eating
My personal experience with losing my period and what it taught me about underfueling
How to recognize when the scale is affecting your mood, food choices, or self-worth
Questions to ask yourself to decide whether weighing yourself is helping or hurting your healing
One small action step you can take today to build more trust with your body

🔗 Resources:
Cadbury eggs Instagram reel
Episode 242: Is Your Cycle Trying to Tell You Something? Hypothalamic Amenorrhea and the Impact of Disrupted Periods with Dr. Nicola Skyes
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.