Today, Bonnie is joined by pelvic floor physical therapist and author of Floored, Dr. Sara Reardon, for an empowering, no-shame conversation about pelvic floor health, intuitive eating, and the surprising ways diet culture and disordered eating impact your body—from the inside out.

If you’ve ever struggled to advocate for your body’s needs—whether it’s related to food, digestion, or postpartum healing—this episode is a must-listen. Dr. Sarah breaks down what your pelvic floor is, what “normal” actually looks like, and how shame, self-silencing, and unrealistic wellness culture expectations are holding women back from getting the care they deserve.

What you’ll learn:

• Why pelvic floor issues are not just a postpartum problem
• How disordered eating behaviors like restriction, vomiting, and amenorrhea affect your pelvic floor
• The connection between body image, self-silencing, and delaying care
• How to poop better (yes, really!) with tips for bowel positioning and strain reduction
• Why sucking in your stomach can actually harm your pelvic floor
• How to tell if your constipation is diet-related or a pelvic floor dysfunction
• What vaginal dryness, prolapse, or pain during sex might be telling you
• Why “don’t lift anything heavy” isn’t a real solution and what to do instead
• A breakdown of what’s normal vs. what needs support in peeing, pooping, sex, and periods

Mentioned in this episode:

• Buy Sara's book: Floored: A Woman's Guide to Pelvic Floor Health at Every Age and Stage
• Squatty Potty
• Sara's Instagram: @the.vagina.whisperer

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.

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

In today’s episode, I'm diving into the real-life gentle nutrition habits I've recently embraced to show you what it truly looks like to honor your body’s needs without falling into the trap of diet culture perfectionism. From smoothies to matcha to supplements, I walk through approachable, sustainable changes that align with the reality of life as a busy parent. I also addresses diet culture’s fearmongering around calories, carbs, and blood sugar, busting myths with science and compassion.

Covered in this episode:

• Why smoothies can support blood sugar regulation (yes, even when blended!)
• How intuitive eating respects your body’s capacity, not perfection
• The surprising truth about fiber in smoothies
• Why Bonnie added a fish oil supplement—and how she made that decision
• Exploring matcha as a gentle nutrition swap for coffee with acid reflux
• How real-life barriers (like time and energy) can shape sustainable choices
• The role of satisfaction, variety, and attunement in gentle nutrition

This episode is packed with validation and helpful nuance, especially if you’re overwhelmed by nutrition advice or feel like your goals keep “failing.”

Mentioned in this episode: Fiber Supplement that I use

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.

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

Hey rebel. Let’s be real, no one wants to talk about poop. Or gas. Or bloating. Or… binge eating. But so many of us are silently struggling with both food AND gut issues, and they’re more connected than you might think.

In today’s episode, I’m joined by gut health specialist and registered dietitian Dr. Heather Finley to break the silence and unpack how things like chaotic eating, restriction, and disordered patterns can impact digestion, even if you think you’re eating enough overall.

We talk about:

• Why your gut needs consistency and enough food to function well

• How restriction (even unintentional!) can affect your bowel movements and tolerance to fiber

• The nuanced role of meal spacing without falling into diet culture traps

• Why poop is actually a valuable signal from your body (yep, we went there!)

• Common gut health myths (greens powders, probiotics, and carnivore diets included!)

This episode is packed with validation and insight, especially if you’re juggling digestive struggles while working on healing your relationship with food.

Check out Dr. Heather Finley https://www.instagram.com/drheatherfinley/?hl=en

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🎥 Free Training: Trust Your Body Again: An Intro to Intuitive Eating

Learn why food feels so hard—and how to take the first step toward peace without guilt, obsession, or dieting. https://dietculturerebel.com/training

My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you’re ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!

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

Rebels, today’s episode is a personal one. I’m sharing the five things that actually helped me heal my relationship with food. Not flashy Instagram tips or vague "just listen to your body" advice, but the real-deal shifts that made a lasting difference.

These were originally shared in an Instagram Q&A, and the response was so powerful that I knew I had to go deeper on the podcast. So if you’re feeling overwhelmed by food, stuck in the binge-restrict cycle, or wondering when this gets easier—this episode is for you.

Inside the episode, I cover:

• Why ditching timelines helped me make progress (and why rushing this work backfires)

• The problem with “never binge again” goals (and what to focus on instead)

• How I learned to tolerate fullness—and stop spiraling when I overate

• My go-to mindfulness tools for handling food impulsivity

& more!

And hey, if food feels confusing, chaotic, or like it takes up way too much headspace, check out my free training: Trust Your Body Again: An Intro to Intuitive Eating

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Ready to Heal Your Relationship with Food?

My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you’re ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!

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

In today’s episode, we’re diving into a topic that’s rarely discussed in the intuitive eating space—cannabis. Registered dietitian Leah Kern joins me to explore how cannabis and intuitive eating can coexist, and why blaming “the munchies” for out-of-control eating misses the bigger picture.

Leah shares:

• Why cannabis can heighten pleasure around food (and why that’s not a bad thing)

• What actually drives binge-like eating when high, and how diet culture plays a role

• How to build interoceptive awareness and body trust outside of altered states

• Real-world tips to stop binge eating when high (and why they matter when you’re sober too)

& more!

You’re going to walk away with a more grounded understanding of how body attunement and intuitive eating apply in all kinds of situations.

Connect with Leah:

@leahkernrd

leahkernrd.com

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🎥 Free Training: Trust Your Body Again: An Intro to Intuitive Eating

Learn why food feels so hard—and how to take the first step toward peace without guilt, obsession, or dieting. https://dietculturerebel.com/free-training

My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you’re ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!

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

Hey Rebel. In today’s solo Q&A episode, I’m answering three listener questions that get to the heart of what really helps heal your relationship with food. We’re covering some of the most common struggles I see come up, especially when you’re working to let go of diet culture but still feeling stuck.

Here’s what we talk about:

• What to do when you’re eating intuitively but feel like you need to lose weight for your health
• Why overeating might still be happening, even when you don’t want it to
• How to make dinner work when you’re busy, exhausted, and totally burnt out

If you’ve been feeling frustrated, like nothing is really “clicking,” I hope this conversation helps you see that you’re not alone—and that there are real, sustainable ways forward.

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🎥 Free Training: Trust Your Body Again: An Intro to Intuitive Eating

Learn why food feels so hard—and how to take the first step toward peace without guilt, obsession, or dieting. https://dietculturerebel.com/free-training 

Intuitive Eating Book

Honoring Fullness Checklist 

Use code REBEL40 to get 40% off your first Hungryroot order 

My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you’re ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!

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

Hey Rebel. Today we are revisiting an old episode of the Diet Culture Rebel Podcast. I’m joined by Erica Leon, a registered dietitian and certified eating disorder specialist with over 30 years of experience helping people heal their relationship with food. She is the founder of Erica Leon Nutrition & Associates, a virtual group practice supporting clients across the U.S. Erica and her team specialize in helping individuals heal their relationship with food and body, with a special focus on women in midlife breaking free from toxic diet culture. 

Erica shares her personal and professional insights on aging, body image, and food freedom, including what it’s like to support women navigating postpartum, menopause, grief, and chronic stress. We also talk about how diet culture shows up at every life stage and why disordered eating isn’t just a “teenage girl” issue.

In this episode, we cover:

• How body image issues evolve through different stages of life
• Why disordered eating is often overlooked—even by health professionals
• The impact of lifelong dieting and the power of unlearning it
• Tips for navigating body changes with more self-compassion and care

Whether you're 25, 45, or 65, this episode is a powerful reminder that body changes are a part of life—and they deserve compassion, not criticism.

https://www.facebook.com/erica.leon.nutrition/

 https://www.linkedin.com/in/ericaleonnutrition

https://www.instagram.com/ericaleonnutrition/

https://twitter.com/ericaleonRDN

https://www.pinterest.com/nutrafit1 

Additional resources:

Free resources: https://ericaleon.com/free-resources/

Online intuitive eating courses available: https://ericaleon.com/shop/

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🎥 Free Training: Trust Your Body Again: An Intro to Intuitive Eating

Learn why food feels so hard—and how to take the first step toward peace without guilt, obsession, or dieting. https://dietculturerebel.com/free-training

Ready to Heal Your Relationship with Food?

My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you’re ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!

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

Hey Rebel.

If dieting has felt like a constant companion in your life, this episode is for you. Today I’m joined by former Diet Culture Rebel client Kate, who started dieting at just 15 years old and spent years chasing numbers, calories, points, steps, and a certain weight.... all in pursuit of “health.”

In this honest and emotional conversation, Kate shares how healing her relationship with food wasn’t about a quick fix, but a slow, intentional process of rebuilding trust with her body.

In today's episode, we explore:

• The moment she realized food obsession was taking over her life

• How her internal dialogue shifted from critical to compassionate

• What healing looked like as a full-time working mom

• The power of speaking her truth—even when her family was still dieting

& so much more I know many of you will relate to deeply.

This is a powerful reminder that food freedom is possible—even if dieting has been part of your identity for years. Kate’s story is proof that you can rewrite your narrative, and that peace with food is worth the work.

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My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you’re ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!

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

Hey Rebel!

If you’re tired of “go hard or go home” fitness messaging and ready to redefine your relationship with movement and your body—this one’s for you. In today's episode I’m joined by Michael Ulloa, a personal trainer who’s breaking the mold of traditional fitness culture online. We talk about his personal experience with body dysmorphia, obsessive calorie counting, and how growing up around dieting shaped his body image. Michael shares how his own relationship with movement has evolved from rigid and all-or-nothing to something that’s flexible, fulfilling, and rooted in self-compassion.

Michael’s story is a powerful reminder that doing the inner work to heal your relationship with food and body isn’t just about you—it creates a ripple effect in your life, relationships, and the way you show up in the world.

In this episode, we cover:

• The often-ignored pressures men face in fitness culture

• Michael’s experience with body image struggles and disordered habits

• How fitness can become more flexible, sustainable, and supportive

• Why awareness of your words and behaviors around food really matters

Connect with Michael here https://www.instagram.com/michaelulloapt/?hl=en

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My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you’re ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!

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

Hey rebel. In this deeply reflective episode of the Diet Culture Rebel Podcast, we’re talking about something that hits close to home for many: how to cope when someone you admire—whether it’s an influencer, friend, or family member—loses a significant amount of weight while you may be on a journey to body acceptance.

Inspired by the recent public conversation surrounding former plus-size model Remi Bader, this episode isn’t about her—it’s about you. Because these moments can stir up a mix of emotions like jealousy, confusion, pressure, even shame. And it’s not a one-time thing. You will encounter this again.

In this episode, we're covering:

• The emotional impact of weight loss announcements

• How to protect your peace and stay grounded in your values

• Why intentional weight loss isn’t inherently wrong—but deserves nuance

• How anti-fat bias and cultural messaging shape our body image and beliefs

This episode is a space to reflect, get honest about how these moments affect you, and redirect the blame from yourself (or influencers) to the system that created these pressures in the first place.

Links referenced:

IG reel referenced: https://www.instagram.com/reel/DH82pSkx8fi/?igsh=dWR2bWl5bHRvbjlu

https://weightandhealthcare.substack.com/

Episode 143: What Weight Loss Research Is and ISN’T Telling You with Ragen Chastain

Harvard Implicit Bias Test

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My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you’re ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more!

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