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!

So… you had a binge.

Now you’re wondering if you’ve totally screwed up intuitive eating and thinking, “Do I need to start over? Should I clean out the pantry? Maybe just be extra ‘good’ tomorrow?”

Before you go down that spiral…PAUSE, put your hands over your heart, and take a breath.

In this episode, I’m walking you through what to do after a binge without punishing yourself, and without turning it into a diet in disguise.

We’ll talk about:

• Why this happened (even if you haven’t been dieting),
• The sneaky ways diet mentality creeps back in, and
• How to move forward with curiosity, compassion, and zero food rules.

This is not about bouncing back or getting back on track.

It’s about staying in a compassionate relationship with your body, even when it feels messy.

Episode Highlights

-Common binge triggers that aren’t always obvious

-What NOT to do after a binge

-What to do instead: A 3-part compassionate framework

Today’s Wellness Woo is Ozempatch.

Resources Mentioned

- Grab the FREE Breaking the Binge Cycle Worksheet 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!

After decades of being on and off diets, chasing a lower number on the scale, hiding in photos and feeling frustrated with food - today's guest (one of my incredible clients) is sharing her powerful story of finding peace with food and her body, and you’re getting the inside scoop on HOW she did it.

In this episode, you'll hear:

✔️ The emotional moment crying in her doctor’s office that led her to intuitive eating

✔️ What it was like to let go of food rules and fear of fullness

✔️ How her relationship with her body has radically shifted

✔️ Why she says this version of health feels more sustainable than anything she’s done before

✔️ The surprising ways food freedom is showing up in her everyday life (think: random Tuesdays, not just big milestones)

If you’ve ever felt like it’s “too late” for you to heal your relationship with food, or that you’re too far gone to trust your body…this conversation is for YOU.

Hit play and be prepared for some major ah-ha moments!

Resources Mentioned

- Join Non-Diet Academy: The Self-Study Edition to get started NOW!

- Discover your unique path to food freedom with my free 2-minute quiz

- If you are an NDA alumni looking for more support, DM me for info on my alumni membership, Non-Dieter’s Club!

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!

If you have ADHD, intuitive eating can feel confusing. Hunger cues might be delayed, meals forgotten, grocery shopping haphazard, and impulsive eating can feel out of control. In this episode we’ll dig into the nitty gritty of how ADHD affects appetite signals, impulse control around food, and interoception (your ability to sense internal body cues).

And don’t worry, we’re also going to cover how stimulant medications impact eating patterns, why a consistent eating schedule is key for ADHD brains, and the overlap between ADHD and binge eating disorder. 

In this episode I’m also giving you my best and most practical, tried-and-true strategies to help you work with your brain, not against it, while building trust with your body!

Whether you’re newly diagnosed or have lived with ADHD for years, this episode will help you approach intuitive eating with more clarity, compassion, and confidence.

Episode Highlights

-Challenges with intuitive eating and ADHD (the struggle is real!)

-Strategies that will help you connect with your hunger and fullness if you have ADHD

-How to navigate intuitive eating when you’re on an ADHD medication that suppresses your appetite

-Simple hacks that will help you with easy, balanced meals and grocery shopping - that don’t require a ton of executive functioning!

Today’s Wellness Woo is bovine colostrum.

Resources Mentioned

- Join the free community inside the Intuitive Eating Made Easy Facebook group

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!

You’ve ditched the diets. You know in your soul they don’t work. But suddenly it’s the end of May, and you find yourself wondering if maybe *just maybe* you should try to slim down before shorts and swimsuit season gets into full swing. Sound familiar?

In this episode, we’re going deeper than “all bodies are beach bodies.” (Although that part’s still true!) We’re going to look a why your desire to lose weight for summer makes sense from a nervous system perspective, and you can do to help yourself feel more safe and comfortable in your body this summer.

Let’s make this your most joyous summer ever - where you can be fully present, comfortable in your clothes, and enjoy vacations, BBQ’s, pool parties and trips to the lake or beach without guilt!

Episode Highlights

-Your urge to shrink for summer makes sense - and here’s why

-How to flip the script with your summer body image dialogue

-Little daily ways to build body trust and acceptance this summer

-Game-changing journal prompts specific to summer body feelings

Today’s Wellness Woo is hydrogen water.

Resources Mentioned

- Grab my FREE Body Image Journal Prompts 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!

PCOS and managing any health condition that calls for dietary changes can be really challenging when you’re also trying to stay off diets and heal your relationship with food.

My guest today is a fellow non-diet dietitian. Julie Duffy Dillon is a Registered Dietitian and Host of Find Your Food Voice®, a popular long running nutrition podcast. Through speaking and writing, she helps people with a complicated relationship with food strategize how to remove the shame and blame dumped on them from the diet industry. Her work has been featured on TLC and in the New York Times, Outside Magazine, Shape and other outlets. She is the author of the book, Find Your Food Voice.

We cover a lot of ground in this conversation - including what it’s like coming up as a dietitian in the medical field that very much subscribes to a weight-centric model of care, and we both spilled some tea about the inner reckonings we had that shook us and caused us to change the path we were on in our careers. 

We also talked about emotional eating - Julie has a hot take on this that you don’t want to miss. 

Julie shares some great strategies for how to navigate health conditions like PCOS, HTN, diabetes, IBS, high chol, and things like that without getting sucked back into dieting. 

Make sure you listen towards the end for the part where Julie talks about the concept of “finding your food voice” which is such a cool concept that is going to help you to silence diet culture and your inner critic as you are learning to trust yourself with food. 

As you can tell, this is an incredible conversation, so pop in your ear buds, push play and get ready to be inspired!

Episode Highlights

-Why Julie bailed on the nutrition class she was teaching 5 minutes into it and almost got fired.

-How chronic illnesses like PCOS, diabetes, high blood pressure, IBS, and high cholesterol impact our relationship with food.

-PCOS and what mainstream medical culture gets wrong about it.

-Finding your “food voice” and how this will help you make peace with food.

Resources Mentioned

- Connect with Julie Duffy Dillon on social media @FoodVoiceRD

- Grab a copy of Julie’s book Find Your Food Voice

- Julie Duffy Dillon’s website

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!

Did you grow up being told things like "finish your plate" or "you can't have dessert until you eat your veggies"? It’s quite possible that these old food rules are still controlling what you eat - even if you don’t realize it.

In this episode, we’re diving into how those childhood food rules have stayed with you over the years, and how they’ve morphed through the input from diet culture. 

Even if you’re technically not dieting anymore, you might still feel stuck in “no man’s land” between food guilt and food freedom, and these sneaky old rules are often the reason why. I’ll walk you through how to recognize these rules, why they’re so hard to break, and how to start letting them go so you can finally trust yourself around food. 

Episode Highlights

-They psychology of early food rules

-How these rules morph in adulthood

-Why this isn’t fixed by ‘just listening to your body’

-How to identify + let go of your childhood food rules

Today’s Wellness Woo is genetic tests for diet and exercise.

Resources Mentioned

- Join the June 2025 Cohort of Stepping Off The Dieting Rollercoaster

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

• Intuitive eating education on the blog
• Work with Katy

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!