“What I learned about my relationship with food was how disordered it was. And I learned about how I had treated my body so badly because I didn't love it. I didn't appreciate it. And when I say I learned, I treated my body badly. It wasn't like somebody shamed me into that it was a realization, it was an awakening, it was me waking up and going, oh my god, I have this amazing biological, you know, a system so to speak, that is me. Like I finally learned not to see myself separate from my body.”Having a healthy relationship with food does not happen overnight. Especially if you see food as the culprit of your depression, eating disorder, and failures in other aspects. Katy sits down with Maria to deep-dive into her experience after bariatric surgery, the reasons why she chose to have it, and how she’s able to heal her relationship with food and recovering from an eating disorder. Let’s get started.

[00:01 - 05:26] Opening Segment

• Welcoming Maria to the show
• Rewiring her mindset with food

[05:27 - 31:58 ] Rebuilding Your Relationship with Food

• Maria shares her relationship with food growing up in a Sicilian family
• How dieting changed Maria’s relationship with food
• Maria shares her bariatric surgery experience
• The impact of the surgery on her mental and physical health
• After surgery challenges
• How Maria deals with recurring bad body image

[31:59 - 37:42] Wrapping up! 

• What Maria is grateful for about her body
• Rapid fire questions with Maria
• Maria’s advice to people who want to make peace with food

Key Quotes

“When you're dieting, all you're focused on is diet, diet, diet, right, dude, food. It's like you're trying to get away from the food, but all you really do is run straight to the food. Because it's never out of your mind.” - Maria

“We avoid all of the uncomfortable emotions, we end up avoiding the wonderful ones as well.” - Katy

Resources Mentioned

Untamed by Glennon Doyle

Brene Brown

Check out: https://bariatrictimes.com/intuitive-eating-healthier-relationship/

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

 LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“So work on reminding yourself that no food is inherently good or bad. All foods can be part of a nourishing eating pattern. And also try to trust that in the long run, your body is going to desire enough food variety to get the nutrients you need. But also know that in the beginning, it's very normal to perpetually want to eat your formerly forbidden foods over and over again, those things that you were labeled as bad or unhealthy, they're probably going to be most of the things that you want at first. And you just have to let this run its course your body needs to know and trust that those things aren't going away. Once it believes that  they're not going to go away, it won't have that like compulsive nature to it, where you want to keep eating those foods over and over again.” - Katy Harvey

There are a lot of misconceptions about intuitive eating especially now that it’s gotten a lot of social media attention. In this episode, I will deep dive into what intuitive eating really is and what it can do for you. One thing is for sure, it is not a weight loss plan. Let’s get right into it.

[00:01 - 25:22 ] Exactly What Is Intuitive Eating

• What Intuitive Eating Is and Isn’t

• The 10 principles of Intuitive Eating

• The 3 steps to get you started

• A key mindset shift you need to make intuitive eating work

[25:23 - 27:34] Wrapping up! 

• Episode recap
• Listen to this episode again to fully absorb these concepts
• Grab a free copy of the hunger and fullness guide on my website: https://www.nondietacademy.com/hunger

Key Quotes

“Treat yourself like you would a friend. Because I can pretty much guarantee that you would be nicer to a friend, then you are yourself because we are our own worst critics.” - Katy

Resources Mentioned Intuitive Eating Kristin Neff

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“Rewiring your brain to not be stuck in the diet mentality anymore is going to take time and patience and a whole lot of practice. You're trying to undo decades of living in a diet culture. So this isn't just going to magically change overnight. Shifting to non-diet thinking will take some intentional work on your part. You're going to have to keep practicing and noticing and shifting those thoughts. But you know what's awesome, we have brain research that shows us that these types of changes in our thinking are totally possible. No matter how long you've been stuck in the diet mentality or how long you've been struggling with an eating disorder, recovery and healing are possible.” - Katy Harvey

Are you obsessing over the number in your scale dreading every pound added to your weight? You are not alone! Being restrictive makes you think more of what you really want to avoid – food. But it should not be the case. Food is something that makes us happy and nourishes our bodies. In this episode, Katy Harvey talks about how we can be freed from the toxic diet and culture and how we could rebuild our relationship with food positively through intuitive eating.

[00:01 - 25:22 ] Shift The Diet Mentality

• The stigma on Dietitian and Nutritionists
• A food therapist, not a  food police
• A lifestyle without obsessing over our weight
• Diet mentality explained and how you can ditch it! 
• The impact of healthy eating 
• Correcting our attitude towards food
• The diet paradox
• I’ve ditched dieting. Now what?
• Four steps to shifting to the non-diet mentality 
• • Accept that dieting doesn’t work
  • Identify where the diet mentality is showing up in your thinking and behaviors
  • Stop weighing yourself
  • Be Patient and gentle with yourself

[25:23 - 27:34] Wrapping up! 

• Episode recap
• Grab the free resource on my website. (See link below)

Key Quotes

“Your relationship with food matters more than the food itself.” - Katy Harvey

“Be gentle with yourself and remember that there's no such thing as perfection with this stuff. It's about taking consistent steps towards connecting with your body and trusting yourself with food.” - Katy Harvey

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“People are struggling, the need for mental health services is very high right now. assessing our health needs to be done with the bigger picture in mind, not just your height and weight and BMI.”- Katy Harvey

The stigma that people who are on the fat side are unhealthy while those who are slim are typically healthy is extremely pervasive today. This does not only affect one’s mental well-being but also often leads to misdiagnosis. Now is the best time to set things straight and correct this perception. Katy Harvey unpacks everything you need to know about BMI, its effect, and whether or not it is still an accurate predictor of health. Let’s get right to it!

[00:01 - 25:24 ] What Your Body Mass Index (BMI) Does Not Tell you

• Top 5 Reasons Why BMI Is A Crap
• What is Body Mass Index (BMI), definition, calculation, and body ranges
• Medical weight bias causes misdiagnosis
• Topical Anorexia explained
• Symptoms and causes of obesity
• Signs you may have an eating disorder

[25:35 - 28:29] Wrapping up! 

• Katy’s challenge: Disregard BMI as a measure of your own health and self-worth
• Share this with people you think will benefit from this episode

Key Quotes

“As a dietitian who works with a lot of people who struggle with various types of eating disorders and disordered eating, I can tell you without a shadow of a doubt that sometimes the pursuit of getting healthier can make us very unhealthy physically, mentally, and socially, trying to lose weight can break your body down and destroy your physical health. ” - Katy Harvey

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“That's diet culture in a nutshell, it takes away that trust in your own body.” - Dr. Kayla

In this episode, I am sitting down with Dr. Kayla where she talks about her journey growing up, how a comment that her swim coach made kind of set her down the path of food restriction, and the ways in which her rigidity with food was praised and encouraged. She also talks about how she stumbled across intuitive eating and what a huge difference it has made in her life, and some really brilliant insight from her perspective as a physician. It's so interesting to hear her talk about the culture and training of doctors and how important the therapeutic relationship between a doctor and patient is! So grab yourself a cup of coffee or tea and settle in for my conversation with Kayla. 

[00:01 - 10:19 ] Dr. Kayla’s Body Acceptance Journey 

• Dr. Kayla shares a little bit about her background
• Her relationship with food growing up 
• Realizing that she wanted to change her body during her teenage years
• How compliments about her body led her to the diet culture 

[10:20 - 23:49] Dieting and Its Impact to Relationship with Food

• How diet culture took away the trust in her own body 
• Realizing that she has to stop dieting 
• Being kinder to herself and allowing herself to enjoy food 
• Finally being able to listen to her body and nourishing it
• The impact of conforming to societal norms to our perception of our body 

[23:49 - 32:40] Dieting from a Doctor’s Point of View

• Intuitive eating from a medical practitioner’s standpoint 
• Supporting patients especially those in larger bodies as we should
• Consequences of a weight centric paradigm includes avoidance of health care

[32:41 - 42:34] Wrapping up! 

• Advice for those who are new to Intuitive Eating 
• Current favorite snack 
• Favorite book 
• Cat vs. Dog
• Favorite way to recharge 
• Favorite board game
• How to deal with bad body image day 

Key Quotes

“That's diet culture in a nutshell, it takes away that trust in your own body.” - Dr. Kayla

 “It's tough, especially when you're battling all of those societal norms of what we ‘should look like’, and you're trying to dismantle this thing that's only robbing you of joy.” - Dr. Kayla 

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“We're really keeping food morally neutral here. Because from that space, you can determine what is going to be satisfying from a taste perspective, and what's going to feel good from a physical perspective.” - Katy Harvey

Have you ever gone out to your kitchen and opened the fridge or a cabinet, looking for food, and you just can't decide what to eat? Have you ever stood there thinking to yourself ‘Am I even hungry right now?’ Or have you ever experienced those moments when you're feeling kind of snacky because you're bored, or you're stressed out, or you're avoiding the thing that you feel like you should be getting done right now. If you’ve felt any of these, then this episode is definitely for you. In this episode, we will be talking about how having these moments with food is totally normal, how we can manage these situations better, and how we can tell the difference between physical and emotional hunger. Let’s dive in! 

[00:01 - 09:26 ] The Difference Between Physical and Emotional Hunger

• Think about the different reasons why you eat
• Physical reasons is only of the many reasons why we eat
• Algorithm for physical vs. emotional hunger
• • Ask yourself: am I hungry?
  • Being mindful of hunger cues through a hunger scale 
• 3 key questions to ask if you are physically hungry
• • What do I want?
  • What sounds good to eat?
  • What would really hit the spot and be satisfying? 

[09:27 - 16:37] Food and Emotions

• What to do if you are emotionally hungry 
• • Be curious about why you want to eat if you’re not hungry 
  • Better understand and trust our bodies 
• The importance of being aware of what the hunger is about and what the food is doing for you
• Exercise: create a list of things that you can do instead of eat
• Importance of having a variety of things to do instead of eating to feel our emotions 
• This practice will help you be better equipped at dealing with your emotions

[16:38 - 19:48] Wrapping up! 

• Quick recap 
• We are humans and things will get messy and complicated
• Check out the free hunger fullness guide below! 

Resources Mentioned: 

• Grab the resources here!

Key Quotes

“We're really keeping food morally neutral here. Because from that space, you can determine what is going to be satisfying from a taste perspective, and what's going to feel good from a physical perspective.” - Katy Harvey

“Give yourself full permission to enjoy your food while remaining connected to your body. And once you're done eating, move on with your life, you are now fueled and ready to go.” - Katy Harvey

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“Here's the vicious irony, depriving yourself of food actually makes you want it more. And by keeping an abundance of all types of foods at home, you'll find that you become desensitized to it over time.” - Katy Harvey

I know a lot of people who are resistant to planning out their meals ahead of time because it feels like it's not going to allow them to eat intuitively, and it can be really reminiscent of being on a diet when you plan out or you meal prep your food for a week as a way of trying to be in control and to limit your eating. I know all about that. And so for this episode, we're going to talk about the counterintuitive ways that menu planning will help you become a more intuitive eater, how to plan a week's worth of menus and snacks in six simple steps and less than 30 minutes, and the grocery strategy that is going to keep you satisfied and organized with food. Listen in!

[ 00:01 - 11:41 ] How Menu Planning Will Help You With Intuitive Eating 

• Making meal planning fit in your busy schedule 
• Noticing “stress olympics” amongst college kids and young professionals
• Keeping an abundance of food in your pantry and being desensitized to it over time 
• Planning satisfying meals to enjoy food 

[11:42 - 21:42 ] 6 Simple Steps for Planning a Week’s Worth of Meals Under in Less Than 30 Minutes

• Step 1: Assign a designated grocery day
• • Decide when you’ll make your menu grocery list 
  • Bonus tip! Keep a running list of food or meals that you want to eat on your grocery list 
• Step 2: Sit down and plan your dinners
• • Look at your calendar and strategize based on your schedule 
  • Plug in dinner ideas that are satisfying 
  • Being creative with your leftovers 
• Step 3: Plan 2 breakfasts to rotate
• • Have a sweet and savory option 
• Step 4: Plan your lunches
• • Check your calendar and know when you’ll eat out or not 
  • Have a backup option on hand 
• Step 5: Stock-up on snacks
• • Think about different flavors and texture 
  • Think about food in different nutrient categories 
  • Don’t be afraid of snacks! 
• Step 6: Be flexible and listen to your body

[21:43 - 23:08 ] Grocery Shopping Strategies

• Take the menus that you just created, and figure out the  groceries that you'd need
• Check what groceries you have in your pantry

[23:09 - 27:21] Wrapping up! 

• Shift your mindset from limiting to providing 
• Keeping you organized and being flexible 
• Final tips on your meal plans 

Resources Mentioned: 

• Grab the resources here!

Key Quotes

“What if we normalized rest and self care as necessities in our lives and not as luxuries? That would be a pretty big shift, wouldn't it? ” - Katy Harvey

“Here's the vicious irony, depriving yourself of food actually makes you want it more. And by keeping an abundance of all types of foods at home, you'll find that you become desensitized to it over time.” - Katy Harvey

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“I finally kind of came to the realization that it's okay if I gain weight, it's okay if I maintain weight. You know, if I happen to lose weight, that's fine. That's not my goal anymore.” - Ashley Peyton

Welcome to another episode of Rebuilding Trust With Your Body podcast! In today’s episode, I  will be joined by another lady from our Intuitive Eating Made Easy Facebook group, Ashley Peyton. In this episode, Ashley talks about being a picky eater when she was younger and how other people’s comments about her body really affected her relationship with food. She also shares about how she was able to go from absolutely hating exercise, to finally finding joy and excitement in moving her body. And lastly, Ashley shares some tips for those who are curious or who are just about to start with their Intuitive Eating journey. 

Hearing about our guest’s journey is definitely my favorite part about these interview episodes. So make sure to tune in until the end to hear about this real life story of someone who has discovered food freedom through Intuitive Eating. Let’s dive in! 

Introducing Ashley Payton to the Show

• Ashley talks about her relationship with food when she was younger 
• Being a picky eater as a child
• Trying food one at a time as an adult 
• Her experience with working with an Intuitive Dietitian
• Finally enjoying exercise and separated going to the gym from dieting 

Her Experience with the Diet Mentality 

• Joined Weight Watchers and lost so much weight 
• Gained all the weight back eventually 
• Dropped Weight Watchers and started reading the Intuitive Eating book

Getting Into Intuitive Eating 

• Learning to be okay with gaining weight
• Slowly accepting her body 
• Accepting that losing weight does not necessarily bring happiness
• Finding food freedom through Intuitive Eating 
• Learning to be mindful of the hunger cues 

Advice for Those Who are New to Intuitive Eating 

• Approach it in whatever way feels right for you 
• Accept that it’s a journey, and not a destination 
• LIve life and eat the way it should be done 
• Find a community who understands your journey or goes through the same journey as you 

Key Quotes

“I finally kind of came to the realization that it's okay if I gain weight, it's okay if I maintain weight. You know, if I happen to lose weight, that's fine. That's not my goal anymore.” - Ashley Peyton

“And you realized that you can be happy without losing weight. That weight loss was not your only pathway to happiness.” - Katy Harvey

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“I know what feels good to my body because I have such a predictable routine.” - Katy Harvey 

Welcome to another episode of Rebuilding Trust With Your Body podcast! In today’s episode, I will be sharing with you 5 very actionable habits that can help you in your Intuitive Eating journey. Don't worry, this isn't going to be like adding a bunch of things to your already busy to do list. It's about putting some of these things in place that will save you time and energy, while also helping you learn to connect with and trust your body without having to think about and obsess over it all the time. You can find these five things that we're going to talk about today, along with five more things that will support your intuitive eating process inside one of my most popular free resources that I've created, and you can check that out in the link below.

So in this episode, we'll cover five and if you want the other five, you'll have to go grab the guide. Because otherwise this episode would be not only way too long, but I think it would become very overwhelming. And I want you to leave this episode feeling like you can pick one or two, or even all five of them because they're pretty simple to pick these things and actually implement them right away. Let’s dive in! 

5 Habits to Support Your Journey to Intuitive Eating 

Number 1: Have a consistent sleeping and waking schedule

• A part of your circadian rhythm is your appetite 
• Your body gets confused if your sleeping or waking time is inconsistent 
• Goal: appetite cues to be clear and predictable 

Number 2: Eating Breakfast within an Hour After Waking Up

• Eating breakfast relatively quickly after waking up will fire up your digestions and your metabolism for the day 
• Eating breakfast satisfies your hunger 

Number 3: Keep a Running Grocery List that Sound Good 

• Allows your brain to release that food thought 
• It reduces our mental load especially about food 

Number 4: Take 3 Deep Breaths Before You Eat

• Allows you to be fully present with your food
• Activates your parasympathetic nervous system 
• Allows your digestive system to do its job better 

Number 5: Practice Checking-in with Your Body 

• Listen to your body 
• Reminding yourself to be more gentle to yourself 

Resources Mentioned: 

• Free Guide: Daily Habits for Intuitive Eating

Key Quotes

“I know what feels good to my body because I have such a predictable routine.” - Katy Harvey 

“So the act of pausing before you eat also gets you in the mindset to stay present in the moment and to check in with your body and see how hungry you truly are, and what you're hungry for and what else your body might be needing from you.” - Katy Harvey

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn. 

“Weight doesn't give us any information about the functioning of their internal organs, their mental health, their genetics or anything else. Your weight is simply a measure of your gravitational pull.” - Katy Harvey 

Welcome to another episode of Rebuilding Trust With Your Body podcast! I'm so thrilled that you're tuning in, because today we're talking about the journey towards intuitive eating, trusting your body, and learning to measure your progress along the way. Most people have one very specific way of measuring their progress when it comes to their eating and their bodies, and yes, you probably guessed it right. People tend to measure their progress by stepping on the scale; if the number goes up, then it is considered as a “failure,” and if the number goes down, then it is considered a “success.”

In this episode, you and I are going to dive deep into 3 ways that we can redefine the meaning of intuitive eating success. Make sure to tune in until the end because I’ll be sharing another free resource that can really help you in this journey. Let’s dive in! 

Talking About the Journey to Intuitive Eating 

• Having our bodies scrutinized by friends, family, and doctors 
• It’s not our moral obligation to make health our primary value in life 
• People being marginalized because of their weight 

3 Ways to Redefine Intuitive Eating “Success” 

• Step 1: Faulty ways in which we tend to measure progress, and the pitfalls that this creates
• • Represents a thinking error
  • Feeling of failure when not eating “healthy” 
  • Weightless does not signify Intuitive Eating success
  • “Healthy food” looks different for everyone 
  • How to define success: acceptance, 10 principles of intuitive eating 
• Step 2: How to Assess Your Progress
• • How are you feeling about your food and your body 
  • Use the intuitive eating workbook 
• Step 3: How to Measure your Progress
• • Assess the quality of your life 
  • Being more at ease and comfortable with your food 
  • Less judgemental about your weight 
  • Ditch the scale 

Resources Mentioned: 

• Intuitive Eating by Elyse Resch and Evelyn Tribole
• The Phases of Being a Non-Dieter

Key Quotes

“Weight doesn't give us any information about the functioning of their internal organs, their mental health, their genetics or anything else. Your weight is simply a measure of your gravitational pull.” - Katy Harvey 

“The weight is not the point of intuitive eating because Intuitive Eating is not for weight loss.” - Katy Harvey 

“It's time to ditch the scale as a measurement of progress and as a measurement of your self worth.” - Katy Harvey 

JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!

https://www.nondietacademy.com 

Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies 

Let’s get connected! 

Instagram: @katyharvey.rd

Facebook: KatyHarveyRD

Website: https://katyharvey.net 

LEAVE A REVIEW + and SHARE this episode with someone who wants to find their own freedom with food. Listen to previous episodes on Spotify, Itunes or Libsyn.