I used to think that in order to be healthy I had to avoid things like carbs, and fat...and basically anything that tasted good. Even as a dietitian, I got sucked into thinking of food as good/bad, and I approached my eating with restriction being my strategy for health.

It wasn't until I flipped things around and started practicing "nutrition by addition" and embracing ALL foods as part of 1) listening to my body, and 2) overall balanced eating, that I saw how it's totally possible to get healthier while eating bagels, pasta, ice cream, and Oreos.

That's because the all-or-none mindset with food actually backfires. It either leads to restriction, deprivation, and a life of rigid rule following...or it leads to being off the rails bingeing on food.

In this episode, we’re going to cover 5 things we'd change immediately if you came to me and wanted to eat bagels while watching your labs improve, your digestion feel better, and your blood sugar stabilize.

When you do all of these things consistently, enjoying bagels and pasta while simultaneously watching your health improve doesn't just become possible...it becomes your reality.

If you're ready for this to happen, hit play and let’s go!

Episode Highlights

1️⃣ The #1 daily behavior I would tell you to STOP doing immediately. (Besides dieting…obviously we’re not doing that anymore around here, right?)

2️⃣ The first thing that you should do each morning that will improve your health and get both your metabolism and digestion working properly.

3️⃣ My mix-and-match strategy for pairing food together to allow you to eat the foods you enjoy, while balancing your blood sugar and honoring your health. (aka my “Have Your Cake and Eat It Too” method!)

Today’s Wellness Woo is Poppi.

Resources Mentioned

- Sign up for my weekly email newsletter 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!

Find yourself doing well with your eating during the week, only to end up bingeing on the weekends? Here’s the fix.

Let’s face it, whether you’re on a diet, or you’ve been doing intuitive eating (or you’re somewhere in between), weekends are harder with food. There are social events, dinners out, cocktails, tailgates, bridal showers, your kids’ sporting events, and so many things that can throw you off your normal eating routine…and lead to a binge…on the weekends.

In this episode, I’m giving you real, simple, and doable ways to stop the weekend binges, so that your weekend eating can be enjoyable, balanced and easy. 

These aren’t going to be time-consuming things like meal prepping or journaling a novel. Instead, they’re mental reframes, anchor points, and strategies that will keep you connected with your body (rather than off the rails with food). 

I also talk about something that might sound counter-intuitive…why menu planning for your entire week at a time might just be the most powerful way to cut down on the weekend binges, allow yourself to eat all the foods you love (not just on the weekend but during the week as well), and to still include things like veggies, fiber and protein on the weekends so that your body is getting the consistent nourishment it needs. 

(And trust me, you’re still going to be able to enjoy weekends full of dinners out with your girlfriends, cake at weddings, brunch, and your favorite adult beverages - without guilt, and without going overboard.)

Episode Highlights

🍽️ Why weekends are so triggering (and the variables you’re probably overlooking that are feeding into the cycle)

🍽️ Losing track of listening to your body - and how to stay connected with your hunger, fullness, and gentle nutrition ALL week (and weekend!) long

🍽️ What to do instead: Intuitive eating tools for weekends

Today’s Wellness Woo is Javvy Coffee

Resources Mentioned

- Grab my free menu planning guide + templates 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!

Let’s be real: the info online about health, wellness and nutrition can be confusing and overwhelming. What’s legit? What’s true? What does it mean for YOU and your body?

In today’s episode I’m walking you through the current trends that I’m seeing in the industry as a dietitian, the new diets on the horizon, hot topics in pop culture and healthcare, and what’s worth paying attention to right now for your health. 

We’re going to cut through the noise, make sense of the science, and call out the BS nonsense that’s out there. Trust me, I’m not holding back! 

Episode Highlights

-The most popular questions that I’ve been asked this year

-What dieting trends are gaining traction

-The commoditization of menopause

-Pop culture that’s influencing what we do 

-My hot take on GLP-1s (that might ruffle some feathers)

-Michelle Obama’s new sports drink

-Ultra processed foods

-The Presidential Fitness test is baaaack (and why I’m concerned about this)

Today’s Wellness Woo is Get-Dreamy Overnight Whip.

Resources Mentioned

- Sign up for my weekly email newsletter 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!

Around here, no food is off limits. ALL foods can fit (unless you’re straight up allergic to them, obviously). And just like nothing’s off limits with food - nothing’s off limits with your questions.

In this Ask Me Anything episode, I’m answering YOUR burning questions that members of my Intuitive Eating Made Easy Facebook group submitted, and grab the fire extinguisher because they’re comin’ in H-O-T-T.

Questions Answered:

❓ If I still want to lose weight, does that mean I’m not fully integrating intuitive eating into my life?

❓ Does anyone lose weight with intuitive eating?

❓ How do I navigate emotional eating and impulsive eating?

❓ How do mental health disorders impact intuitive eating?

❓ Help! I have night eating syndrome, depression, and am in perimenopause, and I’m still eating at night. What should I focus on next?

❓ How does perimenopause impact our ability to intuitively eat? And how does it impact weight and cravings?

❓ What’s the average length of time it takes to become an intuitive eater?

❓ How long should it take to “decharm” a food?

❓ Does too much sugar really cause withdrawals and spikes in blood sugar levels?

❓ How do I navigate anxiety/overwhelm and hunger at the same time while feeling good?

Today’s Wellness Woo is pink Himalayan salt

Resources Mentioned

- Join my weekly email newsletter here for behind-the-scenes stories and resources!

- Click here to grab your spot inside Intuitive Eating Exploration

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 on Social Media!

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!

If you’re wondering how the heck my clients are eliminating overeating and judgmental thoughts, without going on another restrictive diet or giving up their 10pm ice cream…it’s because they’re rewiring all the sneaky ways diet culture still lives rent-free in their heads.

>> It’s about learning how to respond when the old patterns come roaring back.

>> It’s about WHAT TO DO when it’s 9pm and you’re standing in front of the pantry with zero hunger 

AND…

It’s about rebuilding trust with your hunger cues, ditching the food guilt, and embracing a life where dessert isn’t a bad word. 

Which is precisely what I did with my client, whose relationship with food + her body (and her LIFE) changed massively in just under a year…all because she stuck with it when things felt hard.

Together, we worked through 4 key areas where she got stuck along the way:

1️⃣🔑 Knowing when, what and how to eat (using intuitive eating) - especially with ADHD

2️⃣🔑 Blood sugar and A1c concerns, and what to do about the “charmed” foods that she still overate sometimes

3️⃣🔑 The body image spiral when she got her friend’s wedding invite

4️⃣🔑 A block against exercise…she wanted to want to do it, but felt so much resistance

And in this episode, I’m sharing the exact tools and strategies that I used with her at each of these junctures, so you can use these strategies and see how the work is actually done. (It’s a lot more complex than “just listen to your body.”)

You deserve to feel calm around food, at home in your body, and to trust yourself again - just like my client above. Hit play and let’s dig in!

When you’re done listening, let me know which strategy or tool you’re going to try!

EPISODE HIGHLIGHTS:

-4 Key areas that my client got stuck on her intuitive eating journey

-Tools, strategies and frameworks that I gave her to improve her health, without any food tracking or obsession

-The mindset shift with exercise that took it from feeling like a chore >> to self-care that she actually enjoys (most days…and what she tells herself when she doesn’t feel like working out) 

Today’s Wellness Woo is ozone therapy.

RESOURCES MENTIONED:

- Ready to stop messing around and to experience the peace and freedom that my client has discovered? Click here to join me inside Non-Diet Academy! (Plus get some special perks for joining right now!)

- Sign up for my weekly newsletter to get simple tips, fresh insights, and a dose of encouragement to help you trust your body and find freedom with food.

-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!

Curious what I say to my clients who want to do intuitive eating AND they still want to lose weight? (Spoiler: This is most of my clients when we first get started.) 

I am embarrassed to say this, but earlier in my career, I used to tell people, “I don’t do weight loss” and would send them on their way. I wasn’t even willing to help them. 

Now I meet my clients where they are at. I’m still not going to put them on a diet, but I absolutely will help them explore their relationship with food, their concerns about their weight, what they’re hoping weight loss will do from them, and what their body is needing. 

In this episode, I’m taking you behind-the-scenes of what I say to clients when they bring this up, and what our work then looks like together. 

Episode Highlights:

-The fantasy of weight loss, and the underlying reasons it feels so important to us

-What the science says about health and weight (and what the heck is “set point weight” anyway?)

-2 case studies from real life clients (and how they found their body’s set point weight AND made peace with it)

Today’s Wellness Woo is David Bars.

Resources Mentioned:

🗺️ Join us for Intuitive Eating Exploration, starting August 11!

- Check out 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!

Whenever someone asks me how they’re supposed to ditch dieting if they have high cholesterol, I love opening their eyes with the wide array of strategies that can help lower their numbers - without cutting out things like butter or eggs, and meticulously logging everything in MyFitnessPal. 

In this episode, I’m taking you behind-the-scenes on how I discovered I have high cholesterol at 22 years old, and the multitude of things I’ve done to manage it (some strategies more effective than others). I share the things that help, the things that were too extreme, and what I’m currently experimenting with to support my cholesterol levels like supplements, certain foods, and a new type of movement I’ve added in recently.

This is partially a personal story, and partially a lesson in how to leverage gentle nutrition and lifestyle (rather than restriction and dieting) to directly address high cholesterol. I’m not holding back - I am also sharing the immediate thoughts and feelings that went through my head whenever I’d get my labs back, and how I think completely differently now.

If you’ve ever worried that intuitive eating might be bad for your health, or that you “have to” restrict your food because of your bloodwork, this episode is for you!

Episode Highlights

• What I could have done…and why I didn’t
• How I’m actually navigating my high cholesterol now (vs what I used to do)
• The mindset work that has moved me from shame and fear >> to calm and empowered
• What I want YOU to know about managing your health

Today’s Wellness Woo is wellness shots.

Resources Mentioned

- Click here to take my free 2-minute quiz to Discover Your Unique Path to Food Freedom!

- Register (for free) for the 3-day video series happening July 16-18

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!

In this powerful episode, I’m joined by someone incredibly special, Taushia Henkel-Johnson. She’s a therapist, a graduate of Non-Diet Academy, a member of Non-Dieter’s Club, and someone who’s done the deep, vulnerable work of healing her relationship with food and body image.

Taushia brings a thoughtful, honest, and down-to-earth perspective to this work, not just as a clinician, but as someone who’s living it. 

In our conversation, she shares her personal journey of recovering from disordered eating and navigating body shame and social anxiety, and she introduces us to SPOT theory - an incredibly helpful way of understanding how we internalize judgment and shame about our bodies.

We also explore practical tools you can use when you feel like people are watching what’s on your plate or worried that they’re judging your body. Whether you’re early in your healing journey or further down the path, this episode is filled with insight, empathy, and encouragement.

⚠️ Trigger warning: Taushia does speak about her eating disorder history, including some specific behaviors and numbers. If that’s not something your nervous system can hold today, feel free to skip or fast forward.

Episode Highlights

-How other people’s judgments about our bodies can feel threatening to our nervous system - and hence, why you might be so worried about this.

-Your desire to fit in, to feel comfortable in your body isn’t vain or shallow. It’s about connection and belonging, which are basic human needs. 

-SPOT theory, the Spotlight Effect, and the 90-second rule as frameworks that you can use to help yourself through bad body image moments. 

Resources Mentioned

- Connect with Taushia Henkel-Johnson on Psychology Today

- Join Non-Diet Academy: The Self-Study Edition NOW and discover peace with food and your body with my signature frameworks and strategies!

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!

When Carrie Saunders discovered she had celiac disease, she finally had answers for years of feeling sick and disconnected from her body. But navigating a medical condition that requires eliminating foods, without falling back into a restrictive dieting mentality, wasn’t easy.

In this episode, Carrie shares her story of going from chronic undernourishment to postpartum weight gain, and the long journey toward finding balance, healing, and body trust. We talk about the messy middle: how to take care of your health while staying grounded in intuitive eating, and how to listen to your body (and your gut, literally and figuratively) when you’ve spent years tuning it out.

This conversation is a must-listen for anyone navigating a medical diagnosis that requires dietary changes (like celiac, diabetes, high blood pressure, food sensitivities, chronic illness, etc.) or healing after a lifetime of diet culture. 

Dietary changes for health don’t have to equal deprivation. Carrie’s story is going to help you see how to honor your body’s needs without feeling like you’re missing out on the foods you love, or on life experiences that involve food.

Episode Highlights:

 – What it’s like to discover celiac disease after years of confusing symptoms

– How Carrie learned to eat gluten-free without falling back into dieting

– The emotional side of weight changes and body image

– How to trust your body again after feeling betrayed by it

– Why restriction for medical reasons doesn’t have to mean deprivation

Resources Mentioned

- Listen to The Gluten Free Engineer Podcast with Carrie Saunders

- Join The Gluten Free Engineer Facebook Group with Carrie Saunders

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!

In this episode, I’m breaking down why so many women still feel chaotic around food even after quitting dieting, and why intuitive eating can feel confusing, frustrating, or “like it’s not working.”

Before you throw in the towel and go back to your low carb diet or counting calories, listen to this episode. It might change everything for you. 

We’ll talk about:

• The sneaky ways diet culture lives on in your thoughts and food guilt
• Why you might still feel addicted to food even when you're eating what you want
• The difference between real permission to eat and performative permission
• How to rebuild self-trust with food when you still feel like you can’t be trusted

If you’re stuck in the “I’m not dieting, but I’m still obsessing” stage, this episode will help you understand what’s really going on and how to move forward (rather than backwards into your old dieting habits that keep you stuck).

🎧 Want more help learning how to trust yourself around food? Check out my 7-day audio mini-course, Permission to Eat - it’s just $7 and you can join right here!

Episode Highlights

-You’re not on a diet, but you’re still thinking like a dieter

-Why the remnants of the diet mentality are making you still feel out of control with food and guilty about what you eat

-Performative permission vs Real permission

-What to do instead (aka the path to being able to eat cookies without doubt, guilt or compensation)

Today’s Wellness Woo is Heart and Soil Supplements

Resources Mentioned

- Permission to Eat: A 7-Day Audio Mini-Course for $7

- Episode 138: MACRONUTRIENT SERIES: Carbs (gasp!) How Many Does Your Body Actually Need Each Day?

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!