Diet Culture Rebel Podcast

“The reality is that the more you are eating consistently and enough, which is part of intuitive eating, that the more physiologically your brain will feel safe to feel less frantic around food.”
There is so much misinformation online about intuitive eating. I see it constantly getting watered down, oversimplified, and turned into things that it was never intended to be. In this episode, I’m busting five of the biggest intuitive eating myths, including the idea that it’s simply about eating when you’re hungry and stopping when you’re full, or that it means you’ll lose control around food or gain weight. My goal is to clear up some of the confusion and help you better understand what intuitive eating actually looks like in real life and how it can support a healthier relationship with food.
✅ What You'll Learn:
Why intuitive eating is about much more than simply following hunger and fullness cues
How dieting and restriction can disconnect you from your body's hunger and fullness signals
How intuitive eating incorporates satisfaction and nutrition
Why feeling out of control around food can actually be a result of restriction and dieting
Why the scale isn't a measure of success or failure with intuitive eating
How intuitive eating can be adapted to work alongside medical conditions and individualized nutrition needs

🔗 Resources:
Episode 238. Carbs Aren’t the Problem: What Actually Affects Insulin Resistance with Kristie Messerli
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.

“It’s not that the food’s bringing me any emotions. It’s that I’m actually able to feel the emotions of the place that I’m at and the thing that I’m doing.”
How many people in your life really know about your struggles with food? In this episode, I’m talking with Kelsey, a Diet Culture Rebel client, about the food guilt, restriction, and diet culture rules she spent years navigating behind the scenes. She shares what her journey with intuitive eating has looked like and how working with a dietitian has helped her find more flexibility, trust, and enjoyment around food. Her story is a reminder that healing your relationship with food doesn’t have to be perfect, and it starts with one small step at a time.
✅ What You'll Learn:
How food guilt and restriction can become a cycle that feels difficult to break
The ways diet culture can influence what we think “healthy eating” should look like
Why intuitive eating can feel unfamiliar when you’ve spent years following food rules
How working with a dietitian can support you in creating a different relationship with food
What it can look like to move toward more neutrality and flexibility with eating
Why healing your relationship with food doesn’t have to mean doing it perfectly

🔗 Resources:
Learn more about working with a Diet Culture Rebel dietitian at DietCultureRebel.com/insurance
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.

“If someone believes that the body they have today, at this very moment, is a good body that deserves kindness and respect and care, then they’re more likely to make choices nutritionally that help their body feel good or engage in movement to feel good in their body without punishment.”
What if some of the things you’ve been taught about weight loss, movement, and health aren’t quite as straightforward as they seem? In this episode, I’m answering three juicy intuitive eating and anti-diet questions from my Rebel listeners, covering calorie deficits and the risks of restriction, finding movement you actually enjoy, and whether intuitive eating and body positivity can support physical health. My answers might surprise you, but my goal is always to give you the information and tools to feel more empowered in the choices you make around food, movement, and your body.
✅ What You'll Learn:
Why a calorie deficit isn’t as simple or risk-free as diet culture makes it seem
How restriction can affect hunger, food thoughts, energy, and disordered eating behaviors
What might be underneath a negative relationship with movement
How to shift exercise away from punishment, guilt, shame, and body control
How intuitive eating and a more neutral relationship with your body can support physical health
Why it’s important to release the expectation that there’s one “right” way to eat, move, or care for your body

🔗 Resources:
Episode 246: What If You Just Try? Jessamyn Stanley on Yoga and Body Acceptance
Episode 249: Movement Shouldn’t Feel Like Punishment with Coach Tyler Bramlett
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.

“Taking the first step is always intimidating, whether it’s to therapy, or whether it’s to finding a non-traditional fitness space for you to feel safe, heard, and acknowledged in.”
You can love fitness, but hate the anti-fat bias and weight stigma that is baked into so much of it. Today I’m talking with Wendy Welsher, a USA Weightlifting Level Two coach, masters athlete, and founder of My Jam, about finding your way back to fitness and building a healthier relationship with movement. Wendy shares her experiences with weight stigma, anti-fat bias, diet culture, and eating disorder recovery, and how she created a safe fitness space for people who have felt excluded or harmed by traditional fitness environments. Wendy reminds us that there isn’t a single right way to move your body, and showing curiosity instead of judgment is the first step toward building strength.
✅ What You'll Learn:
How anti-fat bias and weight stigma can affect your relationship with exercise and fitness spaces
Why movement doesn't have to be punishment
Using rest, recovery, fueling, and body awareness to better support your relationship with movement
How strength training can help you feel strong, capable, and more connected to your body
Why there is no single "right" way for movement to look, and how to experiment with what works for your body
Practical ways to find fitness spaces and practitioners that align with your values and help you feel safe, supported, and welcome

🔗 Resources:
Regain Chastain
Wendy’s Fat Athlete Journal
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.

“A nutrition facts label for one particular food cannot take the context of your meal or day of eating into account.”
Nutrition labels can provide useful information, but they can also become a source of food rules, guilt, and shame when diet culture takes over. In this episode, I’m breaking down where the 2,000-calorie reference point came from, why serving sizes are not recommendations for how much you should eat, and how to use nutrition labels in a way that supports nourishment rather than restriction. We’ll also talk about when nutrition labels can be helpful, when they may be doing more harm than good, and how to let your body’s hunger, fullness, and energy cues have a say in how you eat.
✅ What You'll Learn:
Why the 2,000-calorie reference point on nutrition labels does not represent the individual energy needs of most people
Why a serving size is a reference amount, not a rule or recommendation for how much you should eat
How to use nutrition labels to help you add nutrition, energy, fiber, or protein instead of focusing on what you should restrict
How to recognize when nutrition labels are overriding your hunger and fullness cues or contributing to guilt, shame, and food rules
Why the information on a nutrition label lacks the context of your individual needs, hunger, fullness, and overall meal or day of eating
How food neutrality and body attunement can help you decide whether nutrition labels are actually supportive for you right now

🔗 Resources:
Read the article about Nutrition Facts Labels
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.