Afleveringen
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When I say âfat,â what comes to mind? Do you think about the fat in food, or the fat in our bodies? Does it have a negative connotation in your mind?
This is the 3rd part of the âMacronutrient Seriesâ where Iâm covering the macronutrients: carbohydrates, protein and (you guessed it) FAT!
In this episode weâre digging into fat and what your body fat does for you, as well as the role of fat in your food. If youâve ever felt like eating high-fat foods is unhealthy, or worried that eating things high in fat was going to cause weight gain or increase your risk of heart disease, then this is the episode for you.
Weâre going to break down everything you need to know about fat, and how to approach it from a gentle nutrition standpoint within your intuitive eating journey.
Letâs do this!
Episode Highlights
-What we learned from the low-fat era (besides how bad fat-free salad dressing tastes)
-The difference between fat in food and fat in your body (theyâre NOT the same thing)
-Should you worry about âhealthyâ fats vs âunhealthyâ fats?
-How to approach fat within the context of intuitive eating
Todayâs Wellness Woo is the Glucose Goddess
Resources Mentioned
- Listen to Episode #138 about Carbs
- Listen to Episode #123 about Protein
Read the full episode transcript 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 RollercoasterConnect 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 âWrite a Review.â Donât forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you havenât already done so. Follow now!
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How can you end the war with your body (and make PEACE with it too)?
When you call a ceasefire, youâre not giving up or âletting yourself goâ - youâre learning how to befriend your body and take care of yourself at a much deeper level.
Thatâs what youâre going to learn from my guest today, Nina Manolson. Nina is a therapist and Body-PeaceÂź coach who brings her 30 years of experience to the table to share how she helps women get off the dieting rollercoaster, and into a compassionate way of eating.
We discuss everything from how to respond to your inner critic, what to do if your closet is a nightmare because nothing in it fits, and what the heck âbody peaceâ is - and how you can find it too.
Nina shares tips and strategies that you can apply, including a powerful exercise that she walks you through to help you reconnect with your body in a more loving way.
Prepare your heart, because this episode is incredible!
Resources Mentioned
- Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster
- Learn more about Nina Manolson
- Check out Nina Manolsonâs free resources
- Follow Nina on Facebook or Instagram
Read the full episode show notes here.
Resources for Your Intuitive Eating Journey
Intuitive eating education on the blog Work with KatyConnect 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 âWrite a Review.â Donât forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you havenât already done so. Follow now!
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Zijn er afleveringen die ontbreken?
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Tune in for this exclusive podcast-only version of the Navigating the Balancing Act Masterclass!
You know that dieting doesnât work as a long-lasting solutionâŠBut Iâm guessing there might be part of you that still wishes you could lose weight? I get it.
So what do you do with that desire to lose weight when youâre also trying to ditch dieting and make peace with food and your body? THIS is the âbalancing actâ that we are navigating and is exactly what Iâm breaking down in this masterclass.
Pop in your earbuds, and get ready to be inspired and learn some actionable strategies that are going to help you approach this differently than you have before!
Episode Highlights
1. How to Navigate the âMessy Middleâ: Where you know dieting doesnât work but you also want to feel more comfortable in (and about) your body
2. Actionable Strategies to Start Feeling Better in Your Body RIGHT NOW: Even if part of you still desperately wants to lose weight
3. A Proven Framework to Improve Your Health, Confidence and Body Image: And how you can simultaneously achieve peace and freedom with food along the way!
CLICK HERE TO JOIN NON-DIET ACADEMY!
*If the doors to Non-Diet Academy have closed when you are listening to this episode, feel free to reach out to me about the next cohort, and ways we can work together in the meantime.
For full episode show notes click 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 RollercoasterConnect 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 âWrite a Review.â Donât forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you havenât already done so. Follow now!
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In this episode, Iâm sharing how my client was able to FINALLY find peace with both food and her body after struggling with dieting, food obsession, forcing herself to exercise, and hating her body for over a decade.
Iâm walking you through the exact steps we took, and the strategies I taught her that allowed her to heal her relationship with food, her body and exercise.
If you are struggling with any of these things, then this episode is a *must* listen!
Key Takeaways
1. Dismantling the diet mentality and letting go of dieting behaviors: Youâve got to understand how the diet mentality shows up in your thoughts in order to move away from dieting behaviors (which are often still present even if youâre not âofficiallyâ on a diet).
2. Changing the way you eat requires changing the way you think about food: Itâs one thing to let yourself eat the foods you consider âunhealthyâ - itâs another thing to change how you view these foods and how you feel about yourself for eating them. This is essential for lasting peace with food.
3. Weight and health are not the same thing: You can improve your health without obsessing about weight loss. True health is so much more than this, and by letting go of your weight obsession it opens the door to you addressing your health in ways that are effective.
Todayâs Wellness Woo is V Shred
Resources Mentioned
- Join Non-Diet Academy before enrollment closes!
- Grab a spot inside my free masterclass âNavigating the Balancing Actâ
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 RollercoasterConnect 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 âWrite a Review.â Donât forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you havenât already done so. Follow now!
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Youâve probably tried to lose weight before in order to feel healthier or more confident. Heck, youâve maybe even experienced increased confidence and better health as a result of weight loss in the pastâŠBut was it sustainable?
We donât want to build your confidence on a house of cards that crumbles the minute you fall off the bandwagon or gain weight.
You deserve to have more stable confidence than this. And it ainât going to come from chasing the number on the scale.
In this episode, Iâm going to share what you need to focus on instead of weight loss if you want to feel better about your body.
Key Takeaways
1. What we have been taught âlooks goodâ is based on diet cultureâs narrow definition of health, beauty and attractiveness.
2. The problem(s) with attaching your confidence to weight loss: It hinges upon doing something nearly impossible.
3. 2 key strategies to improve your confidence: HOW you can choose to start thinking differently about your weight, your body, your healthâŠand your confidence.
Todayâs Wellness Woo is lectins and oxalates.
Resources Mentioned
- Reserve Your Seat (For FREE) in the Navigating the Balancing Act Masterclass
Read the full 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 RollercoasterConnect 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 âWrite a Review.â Donât forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you havenât already done so. Follow now!
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In this episode, Iâm pulling back the curtain to share with you what the conversation sounds like with my clients if theyâre slipping back into old habits.
I want to normalize that this happens, and it doesnât mean youâre failing, that intuitive eating doesnât work, or that thereâs something wrong with you.
Rather than going into a shame spiral that makes you just want to throw in the towel, itâs important to be curious when youâre slipping back into old habits, and to explore what is happening to better understand it so that you can gain clarity on how to move forward.
Iâm going to walk you through exactly how I do that with my clients. This is an important episode for anyone to hear, because we all slip back into old habits that weâve been trying to change. This happens to everyone, whether it be with food, or exercise, or going to bed on time, or maybe youâre trying to show up differently in your relationships or at work.
Bottom line, behavior change is hard, and this conversation is going to help you see how to get through some of the ups and downs so you donât give up on yourself or your process towards finding peace with food.
Key Takeaways
1. A roadmap to making peace with food: My 5 phases to becoming a non-dieter (and what a ânon-dieterâ actually is)
2. What I say to clients when theyâve slipped into old habits: How I melt the shame, the questions I ask them, and next steps to move forward
3. 2 Case Examples: Clients who struggled with falling back into old habits, and how they worked through this
Todayâs Wellness Woo is foot bath detoxes at the state fair.
Resources Mentioned
-Grab the Free 5 Phases to Becoming a Non-Dieter Guide
-Click here to DM me on Instagram for the discount code for Non-Diet Academy (or click here to DM me on Facebook)
Read the full episode transcript 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 RollercoasterConnect 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 âWrite a Review.â Donât forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you havenât already done so. Follow now!
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I know, I know, itâs so tempting to try and lose weight before vacations. In fact, it almost feels like youâre supposed to lose weight before a trip.
Iâm here to have a big sis heart-to-heart with you today to let you know that cutting out carbs and restricting your food isnât going to make you happier on vacation. Itâs going to make you miserable.
In this episode, weâre going to talk about how to handle those urges to get back on the dieting bandwagon before a trip or special event such as a party or wedding, and Iâm going to show you what to do instead when it comes to your strategy with eating.
Youâll learn how to incorporate satisfying food, without cutting out your favorite sweets or desserts, and how to do this without going overboard. Iâm going to show you the utility of flexible structure with food and menu planning (minus the diet mentality).
Weâre also going to dig into some strategies with body image so that you can wear the swimsuit, show your bare arms in that dress you bought, and be in the photos - no more avoiding these things!
Key Takeaways
Donât be dieting and restricting to lose weight before a vacation or event. This will backfire on you. Plan satisfying meals and snacks to help you stay in the headspace of eating intuitively and providing yourself with food you enjoy (rather than restricting). (Donât forget to grab the templates for this at nondietacademy.com/menuplan) Wear the darn swimsuit. Desensitize yourself to it by DOING IT. Wear it at home to practice if you need to. Find a style you like. Work through your fears of judgment about your body from people who you havenât seen in a while. Even if they judge you, itâs going to be ok. You donât have to spend your life dieting and obsessing about food to win their approval. Be in the photos. Capture the memories. Donât scrutinize yourself.Todayâs Wellness Woo is cortisol.
Resources Mentioned
- Grab my Free Meal Planning Cheat Sheet + Templates
- Listen to Episode 83: Can You Balance Your Hormones? Navigating Menopause, Intuitive Eating and Body Changes
Read the full 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 RollercoasterConnect 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 âWrite a Review.â Donât forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you havenât already done so. Follow now!
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Ice cream is hands down my favorite food of all time. I often eat it as my snack in the evening before bed (and yes, sometimes I literally eat it in bed).
However, if you find yourself binging on ice cream (or any other food) at night, and if it is basically the only thing you have to look forward to in your life, then (I say this lovingly, because I care about you), we need to have a chit chat - which is what weâre doing in this episode.
If food is the only thing that brings you joy, and if binging every night is your pattern at the end of the day, and youâre feeling stuck, frustrated, ashamed, and worried that things will never get better - Iâve got you covered. Weâre going to talk about how to break out of this cycle, so that you can still enjoy food AND your life outside of food, without food having more importance than it should.
Key Takeaways
If food is the only thing in your life you look forward to, thatâs telling us something really important What your Total Conscious Time (TCT) has to do with your eating How to decrease food obsession by first making sure youâre eating enough The areas of your life to audit to see whatâs lacking and what areas need attention outside of foodDecreasing the space that food is taking up will allow you to let LIFE in, which might be really fun and exciting, and it might be really hard and challenging. No matter your experience, Iâm here to support you through it. Letâs dig in!
Todayâs Wellness Woo is euphemisms like âplay foodâ and âsometimes food.â
Resources Mentioned
- Grab My Free Breaking the Binge Cycle Worksheet
- Dan Siegelâs Healthy Mind Platter
Read the full 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 RollercoasterConnect 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 âWrite a Review.â Donât forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you havenât already done so. Follow now!
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Do you have old clothes in your closet that no longer fit, but youâre hoping that youâll lose some weight and be able to wear them again?
Have you ever bought something in a smaller size that you currently wear to use it as âmotivationâ to lose weight? Perhaps a smaller bathing suit for an upcoming vacation, or you ordered your wedding dress a size smaller than you are now?
Well, I hate to tell ya, but purchasing and holding onto clothes that are too small isnât a magic potion for weight loss. (In fact, itâs a recipe for failure - and I donât use that word lightly.)
In this episode weâre not just digging into your closet - weâre digging into your BELIEFS about your body. Grab your pen and paper, and maybe a sparkling water, and letâs unpack your clothes AND your body image.
Episode Highlights
-Examining your thoughts, feelings and core beliefs about your body. (Donât forget to grab the Body Image Journal Prompts to help you with this.)
-How shame is connected to our body image
-Brene Brownâs 4 steps to shame resilience
-Shifting your fears about weight gain from âWhat ifâ to âEven ifâ
Todayâs Wellness Woo is Hers.
Resources Mentioned
Grab my Body Image Journal Prompts
Join my Intuitive Eating Made Easy FB group
Read the full episode transcript 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 RollercoasterConnect 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 âWrite a Review.â Donât forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you havenât already done so. Follow now!
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What to say if your child ever says, âI feel fat,â or if they are called fat by kids at school or someone in their life.
Learn the doâs and donâts of navigating these tricky conversations, whether you have small kids at home, teenagers, or even adult children.
Erin Kerns Vazquez is my guest today, and she is going to walk us through how she went from dieting since the age of 10, to wholeheartedly embracing body acceptance and intuitive eating.
Erin was bullied about her weight as a kid, and she wrote a childrenâs book about what messages she looks back and recognizes she needed to hear at a young age about her body. She describes the well-intentioned ways that adults in her life tried to help her âget healthierâ (i.e. lose weight) to feel better about herself and to silence the bullies, and how these attempts at helping missed the mark.
Itâs a powerful conversation about healing your own body image, unpacking the messages you received about your body (and bodies in general) during childhood, the way that diet culture has reinforced these messages, and what you can do to foster a healthy body image for yourself and the children in your life.
Key Takeaways
1. Beliefs about our bodies start young: The way we see our parents talking about their own bodies impacts how we feel about our own bodies, even now as adults.
2. A âhealthy body imageâ doesnât necessarily mean body positivity: Rather, it means that you have peace and neutrality with your body (even on the days you might wish it were different).
3. What to say (and NOT say) to your kids if they say, âI feel fatâ: Be clear and confident for how you navigate these tricky conversations with your kids, as you support them in navigating body image in a weight-obsessed world.
Resources Mentioned
- Body Image Journal Prompts: Grab my FREE guide filled with journal prompts to help you heal your body image from within.
- Purchase Erinâs book âYour Body Is Never Badâ on Amazon (and donât forget to leave a review for her on Amazon!)
- Check out Erin Vazquezâs other books on Amazon
Read the full episode transcript 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 RollercoasterConnect with Katy Harvey
Website: KatyHarvey.net
Instagram: @katyharvey.rd
Facebook: KatyHarveyRD
Subscribe and Review
If you enjoyed this episode, please subscribe and leave a review! Your feedback helps us reach more people and improve the show.
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Get unstuck if youâre feeling lost or confused with intuitive eating!
Given that intuitive eating is an approach towards food thatâs much different from dieting because it doesnât include rules to follow, itâs easy to feel like youâre floundering like a fish out of water, or that you donât know what you do.
Rather than winging it with food, I am going to show you how to regroup and refocus your energy on the things that are going to help you master the skills of intuitive eating like a seasoned pro.
To do so, we are going to use Principle 6 of intuitive eating, âDiscover the Satisfaction Factor,â as our North Star to help all of the other Principles fall into place.
Iâm also going to show you how having structure with food is going to HELP you eat more intuitively (and yes, this might sound counter-intuitive, but hear me out). Iâll be teaching you how to approach eating intentionally each day, so that your body gets what it needs, and it doesnât become a free-for-all with food.
Key Takeaways
1. Satisfaction as the âhubâ of intuitive eating: Why you should focus on this if youâre feeling lost or stuck
2. Importance of having a consistent eating schedule: This is going to help you tune into your hunger/fullness, and itâs going to help your body know what to expect
3. The 3 questions to ask yourself before you eat: This is going to help you honor your cravings AND your nutritional needs
Episode Highlights
Focusing on Principle 6 of Intuitive Eating, âDiscover the Satisfaction Factorâ will help you implement all of the other principles with more clarity Just because you feel stuck or worried that intuitive eating wonât work for you doesnât mean you should give up. Join my upcoming masterclass on how to troubleshoot why intuitive eating isnât working for you, and how to get unstuckResources Mentioned
Sign up for my FREE Masterclass Why Intuitive Eating Isnât Working For You (And How To Fix It) Listen to Episode #139: The 3 Things I Wish I Could Tell You Before You Started Intuitive Eating Book: Intuitive Eating by Evelyn Tribole and Elyse ReschRead the full episode transcript 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 RollercoasterConnect 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 âWrite a Review.â Donât forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you havenât already done so. Follow now!
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What I would tell you in the very beginning so that you can implement intuitive eating the right way, without getting lost, stuck or way off base! This episode goes hand-in-hand with the next episode, #140: How to Refocus If You Feel Lost or Stuck With Intuitive Eating. You can think of these episodes like sisters or besties, so make sure you listen to that one next!
Looking back, I wish someone would have told me a few things when I was first getting into intuitive eating and healing my own relationship with food. Even as a dietitian, there were things I didnât know and things I didnât realize in the very beginning.
In this episode, weâll dig into Principle 3 of intuitive eating, which is called âMake Peace With Food,â youâre going to see that having peace with food doesnât just mean eating whatever the heck you want, whenever you want it.
If youâve been trying to figure out how you can ditch dieting, embrace intuitive eating, and make peace with food, todayâs episode is exactly what you need to hear! Iâm going to share the mindset shift that completely changed how I approach my eating, and it is something that has given tons of my clients their own âah-haâ moments as well.
Key Takeaways
1. Neutralizing your judgments about food: You canât truly have peace with food if youâre still labeling it as good/bad or healthy/unhealthy
2. Intuitive eating vs impulsive eating: Eating âwhatever you want, whenever you wantâ isnât going to get you where you want to be.
3. Peace with food means saying yes AND no to food: Itâs equally as important to let yourself eat what you desire, as well as being able to say no to food when youâre not hungry or it doesnât meet your bodyâs needs.
Episode Highlights
A deep dive into why Principle 3 of Intuitive Eating, âMake Peace With Foodâ is such a game changer. Saying ânoâ to food without it feeling restrictive Make sure you go listen to Episode 140 which pairs with this episode!Resources Mentioned
Sign up for my FREE Masterclass Why Intuitive Eating Isnât Working For You (And How To Fix It) Listen to Episode 140: How to Refocus If You Feel Lost or Stuck With Intuitive Eating Book: Intuitive Eating by Evelyn Tribole and Elyse ReschRead the full episode transcript 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 RollercoasterConnect 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 âWrite a Review.â Donât forget to share what you loved most about the episode!
Also, make sure to follow the podcast if you havenât already done so. Follow now!
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This episode is part of the MACRONUTRIENT SERIES which contains episodes about carbohydrates, protein and fat. Make sure youâre subscribed so that you automatically get all of the episodes, and go back and listen to the protein episode after youâre done with this one. IItâs linked below.
Today we are talking about carbohydrates, aka âcarbs.â Carbs are so scary these days that you could dress up as bread for Halloween and send chills down peopleâs spines (maybe a slight exaggeration). Diet culture has us thinking that weâre going to gain a ton of weight and instantly get diabetes if we have carbs, but thatâs not how it works.
Weâre going to break down the science behind carbs, how to figure out what amount of carbs is right for YOUR bodyâs individual needs, and how to use the skills of intuitive eating to figure this outâŠno tracking or measuring required!
Key Takeaways
1. What even are carbs?
2. What happens when you donât eat enough carbs
3. What happens when you eat too many carbs
4. How many carbs do you need per day?
Todays Wellness Woo is The Carnivore Diet
Resources Mentioned
- Listen to Episode #123: How Much Protein Do You Actually Need?
- FREE QUIZ: Discover Your Unique Path to Food Freedom
Additional Resources for Your Intuitive Eating Journey
Mindful eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting RollercoasterConnect with Katy Harvey
Website: KatyHarvey.net
Instagram: @katyharvey.rd
Facebook: KatyHarveyRD
Subscribe and Review
If you enjoyed this episode, please subscribe and leave a review! Your feedback helps us reach more people and improve the show.
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Is it hard for you to âwasteâ food? Meaning, is it hard to leave the last few bites of food behind on your plate? Do you find yourself continuing to clean your plate, even though youâre working on honoring your fullness and eating intuitively? If, so youâre in the right place!
Key Takeaways:
The fear of wasting food and money is a common reason that people struggle with the fullness aspect of intuitive eating Letting go of OLD beliefs (e.g. âThe starving children in Africaâ) that are getting in your way Calling in NEW beliefs that are going to empower you to get comfortable with food waste, listen to your body, and break through to the next level on your intuitive eating journeyToday's Wellness Woo is Candida Overgrowth
Resources Mentioned
- Grab the Food Freedom Summer Bundle for only $44
- Episode #133: What To Do If You're Full But Want To Keep Eating
Read the full episode transcript here.
Resources for Your Intuitive Eating Journey
Mindful eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting RollercoasterConnect with Katy Harvey
Website: KatyHarvey.net
Instagram: @katyharvey.rd
Facebook: KatyHarveyRD
Subscribe and Review
If you enjoyed this episode, please subscribe and leave a review! Your feedback helps us reach more people and improve the show.
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Itâs summertime and that means pool parties, BBQâs, vacations, family reunions, and all sorts of other things that can make body image extra challenging. In this episode, Iâm digging into some doâs and donâts that are going to help you work through these body image challenges with clarity and confidence, so you can lather up with SPF and your flip flops and go enjoy all that summer has to offer.
Key Takeaways
1. Body image challenges: Things like chafing, wearing shorts, and being sweaty can be extra hard in the summer. Weâre going to talk openly about it!
2. Live life fully: Instead of avoiding events, hiding in the back of photos, or wearing pants when itâs a million degrees outside - letâs lean into experiencing joy in your body as it is right now.
3. Dieting doesnât solve anything: As tempting as it might be to go on a diet to slim down for summer events, itâs not going to help you.
Episode Highlights
-4 Body Image Doâs for Summer
-4 Body Image Donâts for Summer
-The pep talk you needed to work through your body shame, to take back your power to go out and enjoy the heck out of this summer!
Todays Wellness Woo is The China Study
Resources Mentioned
- Food Freedom Summer Bundle: A bundle of masterclasses and resources to help you live life fully and eat intuitively this summer.
Read the full episode transcript here.
Resources for Your Intuitive Eating Journey
Mindful eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting RollercoasterConnect with Katy Harvey
Website: KatyHarvey.net
Instagram: @katyharvey.rd
Facebook: KatyHarveyRD
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If youâve been approaching intuitive eating as âjust let yourself eat,â thereâs a good chance this isnât working very well for you. The sentiment behind âjust let yourself eatâ is beautiful, but the reality is that youâre probably all over the place with food.
Dieting teaches us to trick or ignore our hunger signals. How many times have you been told, âDrink a glass of water before you eat.â Or, âIf youâre really hungry youâd eat an apple.â The underlying message is that you canât trust your body. So to reject this message and to listen to your body can be trickier than âjust letting yourself eat.â
Key Takeaways In This Episode:
âJust letting yourself eatâ often turns into IMPULSIVE eating, not INTUITIVE eating. Thereâs a big difference. Creating some semi-structure with your eating schedule will actually help you become more dialed into your hunger and fullness signals. Learn my simple 5-step framework for how to reconnect with your hunger and fullness so you know exactly what to do in the moment to listen to your body (rather than winging it with food).Whether youâre a newbie to the intuitive eating world (welcome!), or if youâve been doing it for a while, youâre going to get value out of the strategies in this episode to help you know what to do before you eat, while youâre eating and after you eat - so that you can become a seasoned pro at listening to your body with food.
Todayâs Wellness Woo is The Holy Mess
Resources Mentioned
- Grab the Free Guide: 5 Simple Steps to Reconnecting With Your Hunger & Fullness
Read the full episode transcript here.
Resources for Your Intuitive Eating Journey
Mindful eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting RollercoasterConnect with Katy Harvey
Website: KatyHarvey.net
Instagram: @katyharvey.rd
Facebook: KatyHarveyRD
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In this episode weâre going to talk about ways to legitimately improve your health without dieting (and without chasing the number on the scale). Weâll explore 3 science-backed habits that will support you living a healthy lifestyle while also moving forward in your intuitive eating journey. Whether youâre looking to have more energy, improve your nutrition, or improve your bloodwork at your next doctorâs visit, this episode is packed with strategies that you donât want to miss.
Key Takeaways:
Health isnât determined by the number on the scale. Youâre not going to improve your health or create healthy habits that last via dieting. You absolutely CAN improve your health without dieting, and while eating intuitively. The 3 habits you can implement starting today, no nonsense and no diet-y shenanigans, just things that work.Today's Wellness Woo is the DUTCH test for hormones.
Resources Mentioned
- Non-Diet Academy: My signature program helping you find peace and freedom with food, while also honoring your health.
- DM me on Facebook or Instagram to chat and see if NDA is right for you!
Read the full episode transcript here.
Resources for Your Intuitive Eating Journey
Mindful eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting RollercoasterConnect with Katy Harvey
Website: KatyHarvey.net
Instagram: @katyharvey.rd
Facebook: KatyHarveyRD
Subscribe and Review
If you enjoyed this episode, please subscribe and leave a review! Your feedback helps us reach more people and improve the show.
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You know that moment where youâre eating and you notice that you feel full, but the food is so delicious that you want to keep eating? (Yep, me too!) In todayâs episode Iâm going to be sharing my 4-part framework for what to do in those instances, so that you can confidently choose whether to stop or keep eating - without guilt either way.
When it comes to intuitive eating, honoring your fullness is an important part of it. AND itâs also essential that you are giving yourself unconditional permission to eat (and keep eating) when you choose to do so, even if that means youâre going to be overly full.
Thereâs no right/wrong answer in these instances. Iâm going to break down the 4 steps for you to take that will help you decide whether or not you want to keep eating, and what to do next after youâre done.
Weâre also going to talk about a couple of key mindset shifts that are going to make it easy peasy for you to stop eating at comfortable fullness, so you donât keep having this internal battle over whether to keep eating vs stop when youâre full.
Todayâs Wellness Woo is Lumen.
Resources mentioned in this episode:
Grab My Free (Updated + Revamped!) Guide >> 5 Steps to Reconnecting With Your Hunger and Fullness
For full show notes, visit: katyharvey.net/podcast133
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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So youâve ditched dieting, and you started doing intuitive eating, and you find yourself eating random foods at random times of the day. You're not necessarily out of control with food, but youâre definitely all over the place.
You wonder if youâre going to subsist on Doritos and ice cream for the rest of your life - and how can this possibly be âintuitiveâ (or healthy)?
In these moments itâs easy to feel like, âIntuitive eating might work for other people, but it clearly doesnât work for me.â Your trust in yourself, your body, and in intuitive eating begins to dwindle.
Hereâs what I want you to know: The social media version of intuitive eating and âfood freedomâ looks very different from the reality of what the process of healing your relationship with food truly looks like.
Itâs not all burgers, donuts and lattes. (Yes, those foods are obviously fine - but itâs not the fully picture of intuitive eating.)
In this episode, Iâm spilling the tea on some of the stuff thatâs not talked openly about online when it comes to intuitive eatingâŠthe unsexy stuff that people donât want to hear.
Iâm going to tell you the truth, AND Iâm going to show you how to keep moving forward.
Hit play and letâs dig in!
Todayâs Wellness Woo is demonizing breakfast cereal.
Resources mentioned in this episode:
If youâre looking for more support on your intuitive eating journey, email me at [email protected] or DM me on Instagram.
For full show notes, visit: katyharvey.net/podcast132
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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Thereâs absolutely nothing that I want more than to see you find the peace and freedom with food (and your body) that you deserve.
Thatâs exactly why I am digging into your burning questions in this episode, and wowser, the questions you asked were powerful!
In this episode, weâll be digging into:
-How to eat mindfully when sharing meals with toddlers (challenge accepted, Lol!)
-Strategies for managing food sensitivities and chronic health conditions without dieting
-Gentle nutrition when majorly stressed out
-Packing satisfying lunches for work when youâre not sure what youâll be hungry for
-âCan I really do intuitive eating? Is it actually possible when Iâve been dieting since I was 9 years old?â
-What to do if you weighed yourself and now youâre triggered
As you can see, things are getting REAL around here, and Iâm spilling the tea on all my best strategies to help with these scenarios. Hit play and letâs go!
Todayâs Wellness Woo is Plexus
Resources mentioned in this episode:
Join the Stepping Off The Dieting Rollercoaster Mini-Course
For full show notes, visit: katyharvey.net/podcast131
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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