Hey Rebel. 

If you’ve ever wondered whether meal planning can work with intuitive eating, this episode is for you! Today, we’re breaking down the misconceptions around meal planning and how it can actually support a positive relationship with food—without the diet culture baggage.

• What meal planning looks like when influenced by diet culture
• How meal planning can support intuitive eating
• Common challenges with meal planning and how to overcome them
• Practical tips to make meal planning flexible and sustainable

I’ll also share personal stories, client experiences, and some fascinating research on how eating foods you truly enjoy and letting go of food worries can improve your overall health. Meal planning doesn’t have to be restrictive or stressful—it can be a powerful tool for self-care and nourishment, especially in the context of busy lives.

Breakfast Recipes: https://bit.ly/fastbfastrecipes 

Hungry Root: Use code REBEL40 to save 40% off your first order 

Grocery Staples List: https://dietculturerebel.kit.com/6839cf0d28

________

Ready to get the support you need to overcome your struggles with food and finally find freedom from the diet war? A new and exciting opportunity for more accessible support is coming in the new year! If you want to be the first to know when this opportunity opens, join the waitlist here: www.dietculturerebel.com/waitlist

Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel.

Buckle up, because today I’m tackling a controversial topic that so many people struggle with: the feeling of being addicted to food. 

Listen in as we explore:

• What food addiction means
• The role of dieting and restriction
• Why food addiction research is controversial
• How to heal your relationship with food

By the end of this episode, I hope you feel more clarity in what is fueling these addictive-like behaviors, and understand more of the nuance behind the topic. It's not so black-and-white, so let’s dive in!

Episode 128: What Exactly IS Intuitive Eating?

________

Ready to get the support you need to overcome your struggles with food and finally find freedom from the diet war? A new and exciting opportunity for more accessible support is coming in the new year! If you want to be the first to know when this opportunity opens, join the waitlist here: www.dietculturerebel.com/waitlist

Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel!

In this episode of the Diet Culture Rebel Podcast, I’m joined by a past client, Kayla, who has such a powerful and inspiring story to share. I loved this conversation because we dive deep into Kayla’s journey from years of dieting and constantly trying to shrink her body, to being inspired by her daughter to heal her relationship with food and find food freedom.

In today's episode, we discuss:

• The Emotional Toll of Dieting
• A Wake-Up Call as a Parent
• Turning Inward to Heal
• Discovering Intuitive Eating
• Overcoming Challenges and Finding Freedom

& more!

This episode is filled with raw, honest moments and practical advice that can help anyone who’s struggling with their relationship with food. I’m so excited for you to listen to this vulnerable and uplifting conversation. If you’re looking for hope, inspiration, and guidance on your own journey toward food freedom, this episode is for you.

________

Ready to get the support you need to overcome your struggles with food and finally find freedom from the diet war? A new and exciting opportunity for more accessible support is coming in the new year! If you want to be the first to know when this opportunity opens, join the waitlist here: www.dietculturerebel.com/waitlist

Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel! In this week’s episode, I'm joined by psychologist and fat activist, Dr. Rachel Millner, Psy.D. 

In this episode we are discussing: 

• realistic expectations to set when healing your relationship with food
• ups and downs that come with healing work
• the most important thing to look for when finding a therapist
• the most common driver contributing to disordered eating & eating disorders
• how healing your relationship with food can feel so rewarding
• and so much more! 

Connect with Dr. Rachel: 

Website: http://www.rachelmillnertherapy.com 

Instagram: @drrachelmillner

-------

Learn more about group coaching here:  https://dietculturerebel.com/group-coaching

Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel! 

Imagine waking up every day consumed by thoughts of food, haunted by the scale, and trapped in a relentless cycle of restriction followed by loss of control. If this resonates with you, know that you're not alone. This was once my reality, and it was also the reality for today's guest, my past group coaching client, Rachel. 

In today's episode, we delve into how Rachel has rebuilt her relationship with food—from a regimen of strict control to embracing body cues with compassion, from emotional eating to savoring meals with genuine pleasure, and becoming a confident intuitive eater. Rachel not only enjoys a wide variety of foods today but also sets an empowering example for her children, raising them now as intuitive eaters! 

Fear and insecurity around food has opened up a path to true food freedom for Rachel and her family, and I hope you leave inspired by her transformational story! 

-------

Learn more about group coaching here:  https://dietculturerebel.com/group-coaching

Connect with Bonnie on Instagram: @diet.culture.rebel

Hi Rebel!

In this episode, I’m thrilled to introduce you to Allie, a past group coaching client of mine. Allie joins us to share her courageous story of reclaiming her life from the exhausting grip of food obsession and the pervasive shame that often accompanies it. With nearly three decades fighting against food guilt and diet culture, Allie's journey through group coaching has led to life-changing transformations in her relationship with food, her work, and her family life.

Allie shares invaluable insights on how to:

• Reduce obsessive food thoughts
• Rebuild trust with your body and food
• And, most importantly, how to nurture a compassionate dialogue with yourself.

Whether you've been struggling with food for a short time or for years, Allie's transformation offers a beacon of hope and practical advice for anyone on a similar path. It's never too late to heal your relationship with food, and this episode will show you how that healing can lead to a truly healthier and happier life beyond the scale.

-------

Learn more about group coaching here:  https://dietculturerebel.com/group-coaching

Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel!

Today I'm answering 3 listener questions to help you feel supported on your journey as you give diet culture the middle finger to become an intuitive eater. 

Do you feel like if you let yourself go and eat all of this stuff you want, you will never stop? I'll be sharing my answer to why this happens and tips for how you can "control" it!

What if you want to both heal your relationship with food and lose weight? Is this possible? I'm diving deep into this one in this episode.

Plus I'll share my personal story about what made me realize that what I was doing was not living and let go of my fears (and how I changed my whole business because of this!).

Listen in and take notes on this one because I know you're going to get so much clarity on your journey to food freedom after this one! 

-------

Learn more about group coaching here:  https://dietculturerebel.com/group-coaching

Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel!

Does existing in a larger body automatically lead to more joint pain and daily discomfort?

You may automatically assume, "yes!"...but what if that's a myth? To help navigate this popular topic I brought in Dr. Lisa, a weight-inclusive physical therapist and body image coach, to help us dive deep into how diet culture infiltrates the physical therapy space and challenge many misconceptions surrounding body size and pain.

Get ready to hear all about:

• What actually causes pain (and how it’s not simply a result of body size).
• How to move away from the mindset that it’s your fault if you experience body aches, pains, or ailments.
• How to better understand the signals your body sends when you’re experiencing discomfort.
• One daily practice to help protect your body.

& more!

Ps. Pay special attention to Dr. Lisa’s discussion on the shame people feel when they believe their body aches are their fault. You might hear some powerful parallels between the shame experienced from dieting failures and the shame related to physical ailments.

Connect With Dr. Lisa:

https://www.healthyphit.com/

@healthyphit

__________

Learn more about group coaching here:  https://dietculturerebel.com/group-coaching

Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel! 

Today we are answering a question submitted by a listener named Veronica. She asks, "What do you think about coaches who promote body transformations, the before and after, the way they work? I am a Pilates instructor, became a coach myself, but I don't agree with the system, so I don't promote it."

In today's episode, I also share my opinion on topics like:

• Progress pictures
• Weighing yourself every day
• Tracking macros
• And coaches who say you need to look a certain way because you are an example

If you have your own question that you would like addressed here on the Diet Culture Rebel podcast, then go to dietculturerebel.com/podcast to submit one!

Episode 38: Should You Weight Yourself?

Download 3 Easy Ways to Give Diet Culture The Middle Finger

________________

Learn more about group coaching here:  https://dietculturerebel.com/group-coaching

Connect with Bonnie on Instagram: @diet.culture.rebel

Hey Rebel!

There's nothing I love more than hearing people who struggled with their relationships with food for so long recount how intuitive eating changed their lives for the better. That's the story you'll be hearing today, as my past group coaching client, Michelle, shares how she went from obsessing over food, struggling with her body image, and overcoming addiction, to now being in a place where she can go on spontaneous dates, listen to her body, and never diet again!

Michelle shares so much wisdom about the mindset shifts she made to begin challenging her relationship with food. She realized that if you are going to have to eat every day for the rest of your life, you might as well make the best of it!

You'll also hear her discuss:

• The origin story of her body shame growing up
• When she realized her food struggles deserved help
• How she moved through the honeymoon phase
• The importance of embracing fear throughout the journey
• & more!

I know you'll walk away from this episode with inspiration!

Episodes mentioned:

Episode 157: Shedding shame and reclaiming the word fat with Mary Kate

Episode 150: Fat positivity and reclaiming the word fat with Kimmy Singh.

-------

Learn more about group coaching here:  https://dietculturerebel.com/group-coaching

Connect with Bonnie on Instagram: @diet.culture.rebel