If the thought of walking into a holiday gathering leaves you worrying about how others will judge your body, you are so not alone. When your body has changed, you're no longer dieting, and you're surrounded by family members who love to comment on weight, food, and "being good," it can feel incredibly vulnerable. But you don't have to white-knuckle your way through it this year.

In this episode, we're getting real about what it's like to show up in your here-and-now body, and how to do it with confidence, clarity, and self-trust.

You'll learn practical strategies to ground yourself before you walk through the door, what to do in the moment if insecurity hits, and how to gently (or firmly!) shut down comments about your weight or food choices.

I'll talk through body comparison, facing relatives who are on the latest diet, and managing that "everyone is judging me" feeling. You'll leave with scripts you can actually use, boundaries you'll feel proud of holding, and a plan to support yourself emotionally before, during, and after the gathering.

You deserve to enjoy your holidays without policing your body, and this episode will help you do exactly that!

Episode Highlights

💫 Specific strategies for what to do BEFORE you go to your holiday gatherings where you're worried about your body being judged,

💫 What to do while you are there if you're in your head feeling insecure

💫 Scripts for what to say if someone does comment on your body, or talks about their diet

Today's Wellness Woo is toasters.

Resources Mentioned

☎️ DM or email me for my Non-Diet Hotline 3 days of private messaging coaching Black Friday 30% off discount!

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 Thanksgiving makes you anxious about overeating, losing control around certain foods, or gaining weight, this episode is going to feel like a deep breath for you. I'm walking you through 3 simple, empowering strategies that will help you build a holiday plate you feel confident about while actually listening to your body.

These strategies are designed to help you enjoy Thanksgiving…REALLY enjoy it…with more ease, more satisfaction, and trust in yourself. Whether this is your first holiday season practicing intuitive eating or you're deepening the work, you'll walk away with practical steps you can use the moment you sit down to your holiday meal.

Let's make this Thanksgiving feel calmer, more connected to your body (and your loved ones!), and filled with the joy you deserve.

Episode Highlights

✔️ What to do with your eating leading up to big holiday meals (because what you do before hand is going to have a major impact on the big meal itself) ✔️ Get clear on how to tune into your hunger and cravings before making your plate

✔️ Give yourself full permission to enjoy the special holiday foods without guilt

✔️ How to use a mid-meal check-in to stay present while eating, and prevent overeating

BLACK FRIDAY DEAL: Stepping Off the Dieting Rollercoaster Mini-Course 50% Off using code HOLIDAYREADY50 at checkout!

Today's Wellness Woo is diet talk at the Thanksgiving table (and how to respond)

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

• Join Katy's weekly intuitive eating newsletter

• 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!

In this episode, I'm joined by Aly Breathe, a mindset and self-trust coach. Aly moved solo to Canada at just 22 and rebuilt her life and business from the ground up. Through that experience, she learned that self-trust isn't something you're born with. It's something you build one decision at a time.

We talk about how self-doubt can show up in sneaky, rational ways, the mindset shifts that help women stop second-guessing themselves, and why confidence isn't about "faking it till you make it." Aly also shares simple daily practices to strengthen your self-trust muscle and tune back into your inner wisdom.

If you've ever felt stuck in self-doubt around food, your body, or your life, this conversation will help you reconnect with that calm, confident voice within you.

Episode Highlights

✨ The subconscious and subtle ways that self-doubt shows up and undermines your confidence

✨ How to stop second-guessing yourself and listen inward

✨ What happens when you finally listen to (and trust) yourself

✨ Simple daily practices to overcome overwhelm

Resources Mentioned

- Listen to Aly Breathe's podcast Brave Enough to Win

- Check out Aly Breathe's coaching programs and resources

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

• Join my weekly email newsletter for intuitive eating tips!

• 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!

What if exercise didn't feel like a chore, or something that you "have to" do each week, but rather something you WANT to do for reasons that have nothing to do with burning calories or controlling your weight? I know that might sound too good to be true, but my buddy Courtney McCarthy is here to share how to do this.

With over 10 years of fitness and coaching experience, Courtney has worked with hundreds of women to heal their relationship with both their body and with exercise. Courtney's mission, as the CEO and founder of Loyobo, an online fitness community for women, is to show women how to write your own rules when it comes to fitness and health. She will be your biggest hype girl along the way (and who doesn't need a hype girl in their life?!).

3 KEY TAKEAWAYS FROM THIS EPISODE:

🏋️You can love your body and not love how you look - Yes, it's possible. Courtney reveals how to rethink your relationship with your body and how you feel about it, separate from your weight or appearance.

🧘Having structure without rules - Learn how to be intentional and consistent with movement, without all the "shoulds."

🏃 If you don't like exercise, there are still ways you can be active - It's all about finding what works for YOU in your life. Courtney explains how she helps women who hate gyms and sweating to find movement they can be consistent with.

Resources Mentioned

- Check out Courtney McCarthy's resources on her website.

- Follow Courtney McCarthy on Instagram.

- DM Courtney the word 'APPLY' on Instagram for a free 30-minute Confidence Call!

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

• Sign up for Katy's weekly newsletter for intuitive eating tips and resources!

• 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…there's so much noise out there about what women "should" eat during perimenopause. From cutting carbs to loading up on protein shakes to "balancing your hormones" with some magic supplement. It's EXHAUSTING and CONFUSING.

In this episode, I'm cutting through the clutter and breaking down the 5 biggest nutrition myths about perimenopause so you can finally feel confident about how to nourish your body.

Here's what we're diving into: why dieting to lose belly fat is one of the worst things you can do for your metabolism (and what actually helps), how much protein you really need to support muscle and energy, and the truth about carbs (yes, they belong on your plate).

I'll also walk you through what's actually worth your money when it comes to supplements, and why calcium pills aren't the miracle we've been told they are.

Then we'll get into the fun stuff…how soy, fiber, and omega-3 fats can work with your body to ease symptoms, support your heart and brain, and help you feel more balanced overall.

By the end of this episode, you'll have a clear, simple picture of what your body really needs in this season. No dieting, no tracking, no nonsense. Just smart, evidence-based guidance for perimenopause and menopause through the lens of intuitive eating.

Episode Highlights

☑️ Busting the 5 most common nutrition myths about perimenopause

☑️ How much protein you *actually* need during and after perimenopause

☑️ What gentle nutrition strategies will make a meaningful difference - for your perimenopause symptoms AND your ongoing health

Today's Wellness Woo is Rise Workouts

Resources Mentioned

💌 Want my free cheat sheet with all the nutrition takeaways from this episode? DM or email me and I'll send it right over.

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

• FREE Guide: The 10 Daily Habits of Intuitive Eaters

• 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!

Do you ever tell yourself you can't be trusted around Halloween candy? You swear you'll "just have one," but somehow you end up knee-deep in wrappers feeling guilty and frustrated with yourself.

It's not a willpower problem. It's because the candy has "charm."

In this episode will help you finally understand what exactly "charm" is and how it works. Spoiler alert: it has nothing to do with willpower or discipline. It's because years of diet culture messaging have trained you to see candy as "bad," creating guilt, restriction, and the urge to overeat the very thing you've been trying to avoid. All of this gives the candy power, which I call "charm."

Hit play and we'll break down the real psychology behind feeling out of control around candy, and how mental restriction fuels cravings, why willpower always backfires, and what it actually takes to rebuild self-trust with food. You'll also hear how cultural messages like "sugar is toxic" or the "Switch Witch" tradition reinforce this diet-y mindset, even for kids.

By the end of this episode, you'll see that the solution isn't more control - it's PERMISSION. You'll learn the first steps to "decharming" candy so it no longer has power over you this Halloween, or in in the future.

Episode Highlights

🍬 How diet culture and "sugar fear" conditioning (yes, even the Switch Witch) make Halloween candy feel forbidden…and why that fuels cravings and guilt.

🍬 The real reason you feel "out of control" around candy (and how mental restriction keeps you stuck in the eat–repent–repeat cycle).

🍬 The first steps to "de-charming" candy so it loses its power and you can finally enjoy it without guilt or bingeing on it.

Today's Wellness Woo is Go Pure Beauty.

Resources Mentioned

- Grab your ticket to the Decharming Halloween Candy Workshop HERE!

- Free Hunger and Fullness Guide

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

How to get out of your own way.

Sometimes the necessary thing for becoming an intuitive eater isn't more mindfulness skills or gentle nutrition strategies - it's letting go of certain behaviors.

In this episode, I'm outlining the 5 key things that I had to quit doing that cleared the path for me to fully make peace with food and become an intuitive eater. Quitting each of these things felt uncomfortable in the moment, but it was exactly what I needed in order to break free from the grip that diet culture still had on me.

If you've ever felt stuck trying to figure out how to eat things like ice cream or your favorite potato chips without going overboard or still feeling guilty, or afraid to let go of your bathroom scale because it makes you feel "safe" to know what's happening with your weight, then this episode is going to show you what's possible when you choose to let go of these behaviors and deepen your trust with yourself and your body.

3 KEY TAKEAWAYS FROM THIS EPISODE:

🔑 Satisfaction > Calories. Peace with food only happened once I stopped treating my eating like a math equation.

🔑 Thinking of food as "good/bad" keeps you stuck. It gives the food "charm" and increases your cravings for it.

🔑 Ditching the scale creates freedom. When I stopped weighing myself, I gained the space to be able to listen to my body and experiment with food without constantly "checking the damage."

Today's Wellness Woo is arsenic in white rice.

Resources Mentioned

- Grab your spot in the Decharming Halloween Candy Workshop 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 years of dieting, many women find themselves stuck in a cycle of self-doubt, overthinking, and questioning every decision they make about food, movement, and their bodies. In this episode, I'm joined by trauma therapist turned author Emily Romero, creator of The Self-Trust Model™, to talk about what it really means to rebuild self-trust, especially after years of trying to "fix" your body.

We explore how trauma shows up in our relationships with food, what it means to listen to your parts without judgment, and how to start trusting your body even if it feels foreign or uncomfortable. Whether you're just starting your intuitive eating journey or you've been working on body peace for a while, this conversation will help you come home to yourself with more compassion and clarity.

✨ Topics we cover: – Why dieting often disconnects us from self-trust – How trauma can impact your relationship with food and body image – What "parts work" is and how it helps with healing – Why it's okay to still want weight loss, and how to hold space for that – Gentle, doable ways to reconnect with your intuition today

Resources Mentioned

- Grab a copy of Emily's book You Can Trust Yourself

- Follow Emily Romero on Instagram

- Emily Romero's website

Read the full episode show notes here.

Resources for Your Intuitive Eating Journey

• Join Katy's weekly newsletter for intuitive eating tips!

• 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've ever wondered what types of intuitive eating, health and body image conversations are happening behind-the-scenes inside my coaching programs, this episode is literally going to allow you to listen in!

What you're about to hear is me putting 4 members of my Intuitive Eating Made Easy Facebook community in the "Hot Seat" and coaching them through their questions, as if they were my private client sitting right in front of me.

If you've been thinking about hiring me or joining us inside Non-Diet Academy, this is where you're going to get a taste of what it's like so that you can hear with your own ears the power of being in a group coaching program where you not only get the benefit of being coached yourself and being guided through your own struggles, but you also get to reap the benefits of others' work too!

I honestly think you're bonkers if you don't want to get inside this program right now, because I know in my soul that it could 10x your progress and help you to have more peace and freedom with food, your body and your health than you can even imagine - before the holidays even hit this year!!

Episode Highlights

🔥 "K" asked, "How do I deal with strong urges to emotionally overeat?"

🔥 "E" gets coached through where candy fits in with intuitive eating (and health), and whether Diet Coke is really as dangerous as we've been told.

🔥 "P" was wondering, "How do I fully support my body and stay on track with intuitive eating when life gets busy or stressful?"

🔥 "A" is navigating how to set boundaries with her roommate who is on a diet, and what to do if she still hasn't found 'joyful movement' even after trying for a couple of years.

Resources Mentioned:

- Email or DM me to sneak into the current cohort of Non-Diet Academy that just started!

- Join 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!

If you've been on an intuitive eating journey, and you feel like it's going at a snail's pace, then this is the episode for you. We're digging into 3 specific strategies you can use right away that will speed up the process for you, so that you don't have to keep spinning your wheels and feeling frustrated.

This isn't about turning intuitive eating into a "quick fix" or skipping over the important parts. It's about moving the needle forward, without doing mediocre work - because you're going to be focusing your energy on taking action on the things that actually work to move you forward.

If you desperately want freedom with food, peace with your body and to not go to bed every night feeling guilty about what you ate that day, then you are in the right place.

Pop in your ear buds, grab a pen and paper to take notes, and let's do this!

Episode Highlights

🍽️ How sneaky, hidden and lingering parts of the diet mentality are slowing you down and holding you back from mastering intuitive eating.

🍽️ The 3 strategies that will speed up your intuitive eating journey (without sacrificing the important skills and lessons you need to learn along the way).

🍽️ A 4th BONUS strategy that you don't want to miss…I saved the best for last!!

Today's Wellness Woo is black seed oil.

Resources Mentioned

- JOIN NON-DIET ACADEMY TODAY!

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!