As we wrap up this season of The Culture Of It All, we’re rewinding to an episode that holds a very special place in my heart — Fat Positive Fall. In this cozy, reflective replay, I share how autumn feels like coming home to myself and how this season has often marked a time of clarity, creativity, and joy in my fat body. I talk about what it means to pursue joy, how I’m learning to shift away from the constant “fight,” and why rest, rage, and radical softness all belong in our fat liberation work.

Whether you’re planning spooky season activities or just looking for inspiration to create more joy and ease in your fat body this autumn, I hope this episode feels like a warm cup of something delicious and a reminder that you’re not alone.

Let’s create a fat positive fall—on our own terms. 🍁

In this episode, I’m reflecting on an old podcast episode I recorded back in 2020, before I had the language or tools to really understand diet culture and fat liberation. I’m sharing clips from that original episode and responding to what I got right, what I hadn’t yet learned, and how my relationship with body image and fat acceptance has evolved since then. This work isn’t linear, but growth is powerful—and this episode is full of it.

Self-care isn’t just for thin, white, able-bodied people—but it’s often marketed that way. In this episode, I’m exploring what weight-neutral self-care really looks like for those of us in larger bodies. I talk about how self-care spaces exclude fat folks, how wellness culture co-opts our care, and why self-care doesn’t need to be aesthetic to be valid. I also share my personal self-care menu—and invite you to reflect on what you need today, without guilt or performance.

In episode 33 of The Culture Of It All, we're digging into the diet industry's favorite disguise: health. But when "health" is actually code for thinness, who really benefits? And who gets left behind? I’m asking honest questions about trust, marketing, and the hidden shame of being sold weight loss in the name of self-care. If you've ever wondered whether that wellness product is helpful or harmful, then this episode is for you. I’m also sharing my personal journey in online business, the negative impact of bro marketing, and the manipulative tactics used in the diet industry.

This summer has been exceptionally warm and this time of year always reminds me of the unexpected lessons I’ve learned since ditching diets and divesting from diet culture.

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The lessons that had nothing to do with food or movement, and everything to do with my body image and the unrealistic beauty standards laid out by the patriarchy. You’ll hear 3 of these lessons today, and I’ll also be touching on the ways in which diets can be socially isolating and how this affects our lives.

Today is my kid's last day of primary school, and as we get ready for summer break I’m thinking ahead to the next season of The Culture Of It All! We’re away for a couple weeks in August, and I know that September will be here before we know it – not that I’m complaining about Autumn!

Amongst my planning and coordinating with incredible guests, I’m also working on a creative resource which I’m hoping will spark some nostalgic fat joy amongst our community.

I grew up in the 90s, turning 16 in 2003 – the best time for music and pop culture if you ask me – and there are so many things I feel like I missed out on because society and media didn’t include fat bodies like mine.

So a few months back, I decided I should just create the damn thing myself 👀

I’m working on a 90s/Y2K inspired digital magazine, which will include outfit ideas, inspiration for fat folks, product, book and media recommendations. There will also be links to creators, blogs, posts and videos from other fat creators who I’ve been inspired by. The first issue is for Autumn/Halloween and will obviously include all things spooooooopy.

You’ll get first look and access to this resource in August! 🍄🍂⚡️

Chapters:

00:00 Misconceptions Of Ditching Diets

06:43 Lesson One: Caring for my fat body

14:57 Lesson Two: Embracing My Body & Being Visible

20:10 Lesson Three: Missing Out On Life

25:37 Finding Freedom Beyond Diet Culture

Next Week:

Ep. 33 | What’s the best way to market a healthy body?

As I write this, it’s currently a gloomy summer day. The damp tension is in the air, a promise of thunderstorms and cooler temperatures just outside my office window. And whilst I impatiently wait for the real thing, I have a ‘Summer Storm’ soundscape playing on Insight Timer.

Gloomy weather is my vibe.

My soul craves cosiness, even in the warmer months and over the past few years I’ve discovered ways that I can embrace my love of all things Autumn, and it helps me survive the summer.

This week I’m bringing you another wonderful episode from last year's Summer Series, 5 Summer Survival Tips From A Fat Gal!

I’d love to know what your summer survival tips are, why not drop them over in the podcast subscriber chat over on Substack?

Chapters:

00:00 Welcome

07:18 Tip One: Manage Your Expectations

10:41 Tip Two: Practise Taking Up Space

14:52 Tip Three: Do Things That Bring You Joy, Coziness and Happiness

18:04 Tip Four: Embrace Comfort

19:30 Tip Five: Start Small & Be Gentle With Yourself

21:09 Checking In With Yourself & Journal Prompts

In this episode of The Culture For All, Melanie Knights discusses her journey of body acceptance and self-advocacy, particularly during the summer months. She explores the negative impacts of diet culture on body image, shares personal experiences with body discomfort, and emphasizes the importance of body respect and appreciation. The conversation highlights the need for self-advocacy in public spaces, the role of community in fostering body positivity, and the exploration of products that enhance comfort and hygiene for larger bodies. Ultimately, Melanie encourages listeners to challenge societal norms and embrace a summer of acceptance and joy.

Welcome to episode 31 of The Culture Of It All! this week we’re exploring the term ‘food noise’. Since 2022, as weight loss jabs have become a casual part of conversation, so has the term ‘food noise’, but what does it mean? What is food noise, and why do some people not experience it? In this episode I’ll be sharing my thoughts about the term, how food noise develops, and ways we can quieten the noise without the use of GLP-1s. There is a content warning and context for this episode at the beginning; please note I will be discussing hunger, appetite, cravings, emotional eating, food addiction and intuitive eating.

Chapters:

00:00 Content Warning For Episode

02:04 Understanding GLP-1s and Their Impact

03:38 NHS Guidelines for GLP-1s

04:34 The Impact Of Diet Culture And Concerns Over Prescribing GLP-1s

14:03 Defining Food Noise

16:11 The Biological Responses to Hunger

18:42 The Influence of Genetics on Eating Behavior

24:22 Other Ways We Can Quieten The Noise

30:11 Body Change and Intuitive Eating

32:45 The Misunderstanding of Food Addiction

37:40 The Nuances of Intuitive Eating: Trusting Ourselves

42:53 Autonomy and Informed Choices in Dieting

Fatness is not a choice, for anyone. Period.

This is something I hear myself repeating in almost every video I make on social media, whether I’m talking about diet culture, body image or other fat issues. Inevitably, when I speak up, someone enters my comments criticising me, my body, my assumed eating habits and lifestyle.

The assumption is always the same: everyone is fat for the same reason, they eat the same, lead the same lifestyles, and are fat by choice.

Join me for episode 30 of The Culture Of It All, where we’re sitting down for a Fat Chat and exploring WHY people still believe that being fat is a choice. We’ll discuss why this belief is outdated, the misunderstanding of fat bodies, and why I still have empathy for folks who believe it’s a choice.

Chapters:

00:00 Introduction and Welcome

01:35 Social Media and Fatphobia

06:21 Diet Cycling and Personal Experiences

10:15 Fundamental Misunderstandings of Fat Bodies

13:06 Societal Narratives and Weight Loss

17:12 Hope for Fat Acceptance and Liberation

In this episode, we’re delving into the complexities of diet culture, discussing the 3 red flags associated with every single diet, and the manipulative tactics of the diet industry. We’ll address the importance of understanding personal preferences in eating and the subjective nature of what constitutes “healthy eating”. I encourage you to practice discernment with your food choices and to recognize the pervasive influence of diet culture within our society.