“To recognize the power of my body, to both protect and reset in the face of stress is pretty incredible, and that I can have some control and influence over that.” - Sarah Owens

Welcome to another episode of Rebuilding Trust With Your Body podcast! In today’s podcast, I get to interview a very special woman named Sarah Owens. Sarah’s interview was one of the most wise and soulful interviews that I've ever done. She is someone who is just doing incredible work in terms of making peace with her own body and with food, and she has so many nuggets of wisdom to share. 

I think you're really going to love this conversation as much as I did because she also shares with us how comments from other people influenced the way that she viewed her body throughout her upbringing, and the point at which she realized her relationship with food was disordered. Sarah also talks about how pregnancy and motherhood can be such powerful motivators for healing our own relationship with food, plus she also gives some awesome tips for how she deals with a bad body image. Listen in! 

Introducing Sarah Owens to the Show 

• Sarah recalls her childhood and being a picky eater
• Engaged in binge eating at an early age
• Going through puberty and experiencing bullying 
• Being conscious about the male gaze 
• Restricting, bingeing, and working out  

Acknowledging Her Relationship with Food 

• Recognizing hunger cues during pregnancy 
• How motherhood affected her relationship with food 
• Learning about intuitive eating 
• Dealing with bad image day 
  • Seeing her body through her daughter’s perspective 
  • Reciting some body positive mantras 
• Being grateful for the things that her body can do for her 

Rapid Fire Questions

• Favorite snack - cheese and peanut butter
• Best book
  • Non-Fiction: More Than a Body 
  • Fiction: Harry Potter and One Last Stop 
• Dog or Cat? - Dog 
• Favorite way to recharge? - Reading, taking long walks 
• Favorite board game? - Clue 
• Advice for people starting out with Intuitive Eating
  • Give it the same chance you’ve given every diet and strategy 
  • Give it time 

Resources Mentioned: 

• More Than a Body

Key Quotes

“To recognize the power of my body, to both protect and reset in the face of stress is pretty incredible, and that I can have some control and influence over that.” - Sarah Owens

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. 

“If you're hungry, you need and deserve to eat. So choose food that's satisfying and give yourself unconditional permission to eat the food and to actually enjoy it.” - Katy Harvey

Welcome to another episode of Rebuilding Trust With Your Body podcast! I really wanted today’s episode to be something that's really tangible and action oriented for you all. Because while it’s great that we talk about the concepts and its importance in ditching diet culture and pursuing freedom, it’s also really important that we talk about how to go about doing that and how to rebuild trust with your body. So today, I'm going to give you my five simple steps for reconnecting with your hunger and your fullness. We're going to talk about those appetite cues that we should pay more attention to. And just like the previous episodes, make sure to listen until the end and download my free guide! 

Messages During the “Diet Season”

• Presence of many misleading ads on social media 
• Unfollowing and muting people who are posting about dieting and weight loss
• Diet culture disconnects us with our bodies
• The fear of fatness had gone so deep in our culture 
• Tricking and managing our bodies so we don’t “too much”
• Training ourselves not to eat too much 

Rebuilding Trust with Our Body

• Start with reconnection with our appetite cues
• Step 1: Check-in with your body
• • Before you eat ask yourself if you are really hungry 
  • What are you hungry for?
  • Are you meal hungry or snack hungry?
• Step 2: Befriend your hunger
• • Getting acquainted with your hunger
• Step 3: Eat Unapologetically 
• • You deserve to eat especially when you’re hungry 
• Step 4: Honor your fullness
• • Consider the level of fullness you’re aiming for 
  • Consider how different food take space in our stomachs
• Steph 5: Go live life 

Resources Mentioned: 

• Five Simple Steps to Reconnecting with Your Hunger and Fullness

Key Quotes

“If you're hungry, you need and deserve to eat. So choose food that's satisfying and give yourself unconditional permission to eat the food and to actually enjoy it.” - Katy Harvey

“Be patient with yourself, because this will take time but it's really worth your effort because this is a foundational step to reconnecting with and rebuilding trust with your body.” - 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. 

“Remind yourself that while your weight may change, your worth as a human being will not.” - Katy Harvey

Welcome to another episode of Rebuilding Trust With Your Body podcast! Today’s solo episode is going to be about dealing with weight gain, particularly the weight gain that occurs in the recovery or the eating disorder, and the intuitive eating process. Majority of us, if not all, have been taught that being fat is equivalent to being unhealthy or being unattractive. And because of this, a lot of us have developed unhealthy relationships with food. And that is why for this episode, I will be sharing with you ways on how to cope with your fear of gaining weight, I will also be sharing some tips that you can try for yourself when dealing with weight gain, and the things that you can do if you have gained weight. Make sure to tune in until the end and grab a copy of my free guide! 

What we talk about in this podcast 

• Why we struggle with food in our bodies 
• Importance of understanding the ways we were taught about food
• • How this can shift our relationship with food 
  • How it can affect how we experience our own body 

Dealing with Weight Gain 

• How do you deal with fear of gaining weight 
• Eating whatever you want whenever you want is not true intuitive eating 
• • Intuitive eating is driven by listening to your body 
  • Tuning into those hunger fullness cues 
  • Intentional eating vs. impulsive eating 
• Tip 1: Give yourself compassion
• • Going through it by understanding the facts
  • Reassuring yourself that it’s ok to gain weight 
• Tip 2: Have radical acceptance that bodies change
• • Accept and normalize the changing of bodies 
  • Choose to accept your body no matter what 
• Tip 3: Buy and wear clothing that fits 

What to do if You Have Gained Weight 

• Buy new clothing that fits 
• Do not go back to dieting no matter how bad you want to 
• Key mindset shift: radical acceptance that bodies change 

Resources Mentioned: 

• Guide for Intentional Eating 
• Maintenance Phase Podcast

Key Quotes

“The truth is that weight cycling is worse for your health than weight gain in itself.” - Katy Harvey

“Remind yourself that while your weight may change, your worth as a human being will not.” - 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. 

“Intuitive eating is like trusting your brain to take care of you.” - Amber Kleven

Welcome to another episode of the Rebuilding Trust With Your Body podcast! Today's episode is a little bit different because it is going to be an interview, and I'm going to be continuing to do these types of episodes where I chat with average, everyday people just like you and me, who have struggled with various forms of dieting, or disordered eating or eating disorders, body image issues, and people who decided to make a change. These people have decided to ditch diet culture and to heal their relationship with food, and in these interviews, I'll be exploring what led them to dieting and to hating their body in the first place. 

Our first guest is an incredible woman from our Facebook Group, Amber Kleven. Amber and I touched on so many different things, and I think you're really going to love it. We talked about the freedom that she has gained from listening and trusting her body, the scarcity mentality around money and food and how that impacts our eating. We talked about food as a coping mechanism for social anxiety and other stressors in our life. We talked about the idea that especially for women, the way to handle your body is to try and change it and the way that that mentality gets passed down to us generation after generation. All these and more on the episode so make sure to tune in until the end! 

[00:01 - 08:44] Open Segment 

• Welcome to the podcast! 
• A preview of our topic for this episode 
• I will be interviewing Amber from our Facebook Group! 
• Amber shares about her relationship with food growing up

[08:44 - 24:11] Body Awareness and Wanting Change It

• Amber shares about all diets that she got herself on to be “healthy”
• Feeling weak and exhausted from all the restricting
• How proper diet gives you energy and improves your mood 
• Learning to trust your brain to take care of you
• Body image and pregnancy 
• Teaching kids to have healthy relationship with food 

[24:11 - 22:05] Challenges with Intuitive Eating 

• Being guided by Intuitive Eating principles 
• Trusting yourself that you know what’s good for your body 
• The importance of trusting the process

[32:36 - 38:47] Closing Segment 

• What Amber loves most about her body 
• Rapid fire questions 
• Advice and reminders 
• Final words 

Resources Mentioned: 

• Intuitive Eating 
• Health at Every Size
• Free guide + journal prompts

Key Quotes

“Intuitive eating is like trusting your brain to take care of you.” - Amber Kleven

“Intuitive eating comes down to patience and kindness for yourself.” - Amber Kleven 

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. 

“The challenges of the journey were worth the destination.” - Katy Harvey 

Welcome to another episode of the Rebuilding Trust With Your Body podcast! Today is going to be another solo episode where I will be sharing with you my roadmap and some resources that you can use if you want to finally find freedom with food and give your body its much-needed love. Make sure to listen all the way until the end, because I have a free resource for you that you're definitely going to want to grab, that will help you stay really clear and confident about what your next steps are no matter where you're at along the way. Listen in! 

[00:01 - 06:15] Open Segment 

• Welcome to the podcast! 
• A preview of our topic for this episode 
• The challenge to finding freedom is worth it 
• Benefits from eating without guilt and obsessing with food

[06:16 - 20:41] 5 Phases of a Non-Dieter

• What is a non-dieter?
• The journey looks different for everyone 
• Phase 1: hating your body but not doing anything about it 
• • Call a truce with your body 
  • Choose to treat your body with respect 
• Phase 2: taking action to change your body
• • How much is dieting stressing out?
  • Get a copy of Intuitive Eating 
• Phase 3: you’re fed up with dieting 
• • Learn why dieting does not work 
  • Checkout Health at Every Size
  • Celebrate that you’re ready to heal 
• Phase 4: unlearning the diet rules 
• • Write a list of all the diet rules and break them
  • Start practicing intuitive eating
• Phase 5: intuitive eating and body acceptance
• • Celebrate being a non-dieter
  • Enjoy the freedom

[20:42 - 22:05] Closing Segment 

• Free resources! 
• • Free guide that discusses all the phases in detail 
  • Journal prompts 
• Reminders and advice
• Final words

Resources Mentioned: 

• Intuitive Eating 
• Health at Every Size
• Free guide + journal prompts

Key Quotes

““The challenges of the journey were worth the destination.” - Katy Harvey 

“You can choose to stop beating up on yourself and hating on yourself, you can choose to treat your body with respect, even if you don't like it.” - 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. 

“What if next January, you don't even feel the need to set a diet resolution in the first place because you're already in such a good place with your eating and your body. That would be pretty amazing, right?” - Katy Harvey 

Welcome to the first official episode of the Rebuilding Trust With Your Body podcast! In this episode, since we are just a few more days away from welcoming another new year, we will be talking about that one thing that New Year’s resolutions and dieting have in common: they both do not work.

If you have been including resolutions like exercising more, eating less sugar, or eating healthier meals in your resolution for the past years, then you better listen to this episode because I will be sharing with you the reasons why dieting, just like resolutions do not work. I will also be sharing with you what intuitive eating is, resources you can check out if you want to know more about it, and a quick little exercise that you can try to have better resolutions in the coming years. Listen in! 

[00:01 - 04:36] Quick Background

• Welcome to the podcast! 
• Brief background about me
• • My qualifications as a dietitian
  • My experience in this area 
• Check out my website and social media below
• • Join my Facebook group
• Experiences over years with my clients and personal work 

[04:37 - 14:55] Let’s Talk About New Year’s Resolutions 

• How diet culture ruined something like New Year’s resolutions 
• Most diets and New Year’s resolutions fail 
• Dare to be different this year
• • Let go of dieting 
  • Heal your relationship with food 
  • Accept and trust your body 
• Journey on peeling the layers of your relationship with food
• • Be able to enjoy food 
  • Be at home with your body 
• Data show that dieting does not work

[14:56 - 18:12] What is Intuitive Eating?

• What “intuitive eating” means 
• Practicing self-led eating 
• Seeing food as food 
• Learning to listen to the signals of your body 
• Read the book on Intuitive Eating 
• Tips to reconnect with your body
• • Check in with your body throughout the day
  • Take a pause before eating 
  • All food are just food 

[18:13 - 20:31] Closing Segment

• Resources for intuitive eating 
• • Check links below 
• Homework! 
• • What do you want your relationship with food to look like?
  • What fears are getting in your way?
  • What do you need to practice this year?
• Embrace a year of celebrating you 
• Final words

Resources Mentioned: 

• Intuitive Eating 
• The Hunger Fullness Scale

Key Quotes

“What if next January, you don't even feel the need to set a diet resolution in the first place because you're already in such a good place with your eating and your body. That would be pretty amazing, right?” - Katy Harvey 

“I don't want the quality of your life to continue to be diminished by the obsession about your weight or your size. I want you to be able to get dressed in the morning without berating yourself in the mirror.” - 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 believe that all bodies deserve respect. And that health is so much more than a number on the scale. It's about connecting with our true selves, and learning that our relationship with food is more important than the food itself.” - Katy Harvey 

Welcome to Rebuilding Trust With Your Body. I'm Katy Harvey, a nondiet-dietitian. Have you spent years battling with food and your body? I'm here to show you the path to healing. In this podcast, we will be talking about how we can start to rebuild trust with your body and have freedom with food. Listen in! 

[00:01 - 02:56] Ditching Diet Culture

• Welcome to the podcast! 
• What to expect from this podcast 

• Finding freedom with food 
• Healing relationship with food and your body
• Catch us every Tuesday! 

Key Quotes

“It turns out you have a lot more mental energy for the other things that are important to you in life when you're not constantly obsessing about food and weight.” - 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.