Afleveringen
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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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Zijn er afleveringen die ontbreken?
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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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Summer is cominâ and you know what that meansâŠShorts, tank tops, swimsuits, backyard BBQâs, wedding receptions, vacations, and SO MANY challenging situations when it comes to food and body image.
Donât worry though, because Iâve got you covered. In this episode, weâll be digging into 3 hot tips that are going to help you embrace intuitive eating this summer, without getting sucked into the pressures of diet culture around having a âbeach bodyâ or âsummer body.â
Whether youâre looking to enjoy a hot dog at the ballpark, to wear shorts for the first time in 5 years, or if you want to get in the pool rather than sitting covered up on the side pretending you donât like swimming - this episode is for you!
Grab an ice cold beverage, put on some sunscreen, and letâs dig in!
Todayâs Wellness Woo is carb cycling.
Resources mentioned in this episode:
Join my Stepping Off the Dieting Rollercoaster mini-course!
For full show notes, visit: katyharvey.net/podcast130
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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Today Iâm going to be sharing the things youâre doing that are actually INCREASING the chances that youâre going to binge and gain weight. These are 2 of the most common fears among my clients and the listeners of this podcast, so weâre going to dive into the things that you can intentionally stop doing to keep you out of the binge and weight gain cycle.
This episode is a must listen because youâll learn exactly what youâre doing thatâs backfiring and causing the very things youâre afraid of.
And donât worry, Iâll also share with you tangible steps for what you can do instead to allow you to find peace and neutrality with food - without it becoming a free-for-all of endless eating and weight gain.
After today, youâll have clarity on what to do, what to stop doing, and how to take back your power from diet culture and the misguided things weâre told to do in the name of health and weight loss.
Share this episode with the people in your life who are ready to get off the dieting rollercoaster with you, and letâs take a stand against the diet culture nonsense together!
Todayâs Wellness Woo is dudes posting videos on social media of themselves in the grocery store yelling about how âtoxicâ the food is.
Resources mentioned in this episode:
Join the Stepping Off The Dieting Rollercoaster Mini-Course
For full show notes, visit: katyharvey.net/podcast129
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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Does figuring out what meals to make ever feel like a drag? I get it, and I often feel that way too. Which is EXACTLY why I created a streamlined process to plan my familyâs dinners each week, along with our breakfasts, lunches and snack options too!
The best part? It takes me less than 30 minutes. (Woah!)
In this episode, Iâm bringing you along for the ride as I plan my familyâs meals for the upcoming week. Keep in mind that weâre all intuitive eaters at my house, and this process not only allows for lots of wiggle room with intuitive eating - it also HELPS us eat intuitively because we have plenty of satisfying food options available at home.
Grab a pen and paper so you can follow along and plan your menus too! Letâs knock it out, grab some groceries, and get back out there to live life!
Todayâs Wellness Woo is Stop Sugar Crave Spray
Resources mentioned in this episode:
Grab my free menu planning guide + templates here!
Click here to join the Intuitive Eating & Body Kindness UnChallenge
For full show notes, visit: katyharvey.net/podcast128
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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Today Iâve got not one, but TWO special guests and weâre going to be talking about what your attachment style has to do with your eating. I think youâre going to find this to be really fascinating and itâs going ot help you think differently about how you relate to food, how you relate to others, and how you relate to yourself. We also talk about how social media impacts our attachment patterns, and for those of you who are parents or who have little people in your life - how to help your kids grow up with a positive relationship to food and their bodies.
Resources mentioned in this episode:
Join the Intuitive Eating & Body Kindness UnChallenge happening May 13-17 (use code UNCHALLENGE20 at checkout through April 30 and save $20 on registration!)
For full show notes, visit: katyharvey.net/podcast127
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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In this episode I am going to share exactly what Iâd say to a client if they arenât making progress. There's so much to unpack here because making peace with food is HARD, no doubt about it, and if you are feeling stuck, itâs easy to get discouraged and want to give up. But Iâm not going to let that happen for you.
I will be sharing the 4 things that I would say to a client if theyâre not making progress - that you can apply to your own journey. Letâs pull back the curtain into the real and authentic conversations that I have with clients.
Todayâs Wellness Woo is GOLO
Resources mentioned in this episode:
Letâs work together! You can join Stepping Off the Dieting Rollercoaster OR the Intuitive Eating & Body Kindness UnChallenge when you DM me for the link to get access!
For full show notes, visit: katyharvey.net/podcast126
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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In todayâs episode, youâre going to learn 4 pieces of advice that will help you navigate your next trip or vacation when it comes to eating before, during and after traveling. We are also going to talk about how to deal with body image, your fear of being in photos, and those nagging thoughts about âneedingâ to lose weight before a vacation.
Iâm going to share the lessons that I recently learned on my family spring break trip, and Iâve translated it into tips and strategies that you can apply for your next vacation.
These are 4 lessons that are going to help you:
Let go of feeling the pressure or desire to diet leading up to a trip. You donât have to shrink your body in order to deserve a vacation. Have strategies with food before, during and after you travel to make it easier on your digestive system, your wallet and your stress levels. Enjoy food as part of traveling, without it becoming a nonstop party with food that leaves you feeling bloated, miserable and out of control. Embrace the photos taken on vacation as images capturing memories of you out there living your life fully (rather than a reason for you to zoom in on pictures with you in them and pick yourself apart).If you have been procrastinating on booking a trip, are too ashamed to be seen in a swimsuit, or you just need a reminder that you deserve to live life fully, then this is the episode for you.
And if you know someone who has a hard time with food and body image when they travel, send them this episode and let me give them the support and guidance they need.
Todayâs Wellness Woo is ab workouts to allegedly cinch your waist and flatten your belly.
Resources mentioned in this episode:
Sign up for the âWhatâs Weighing On You?â Masterclass
Take my free 2-minute quiz to discover your path to food freedom
For full show notes, visit: katyharvey.net/podcast125
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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If you have said peace out to dieting, but youâre still stressed and anxious about your weight, then youâre in the right place. In this episode, Iâm covering what to do if you are worried about gaining weight, and youâre worried about your healthâŠbecause we both know that dieting isnât the answer.
Weâll also be talking about the reasons you might be stuck in what I call âNo Manâs Landâ where youâre not really dieting, but youâre not fully eating intuitively either.
Plus Iâm breaking down 2 case studies that Iâve never shared before about clients who were able to tackle their fears around weight and how they got to a place of peace with their bodies while ditching diets for good.
If youâre sick of dieting but not fully on board with intuitive eating (yet!) - this is the episode for you! Pop in your earbuds and letâs go!
Todayâs Wellness Woo is Isagenix.
Resources mentioned in this episode:
Sign up for my FREE masterclass Whatâs Weighing On You? happening LIVE April 18, 2024
For full show notes, visit: katyharvey.net/podcast124
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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You know you need protein, but how much? And does it live up to the hype, or is the current protein trend just another diet culture obsession?
Iâm breaking it all down for you in this episode. Youâll hear:
How diet culture has co-opted protein as the current weight loss trend What protein is, why your body needs it, and how itâs digested (so you can use this knowledge to apply gentle nutrition to your eating) How to tell how much protein your body needs Ways to get in enough protein without tracking or measuring How to approach protein within your intuitive eating journeyIâll also be addressing the âprotein leverage theoryâ and how you can be intentional about protein, without being obsessive or diet-y about it.
Todayâs Wellness Woo is skincare routines.
Resources mentioned in this episode:
Grab My FREE Hunger & Fullness Guide
For full show notes, visit: katyharvey.net/podcast123
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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Today on the show I am joined by Serena Marie, a fellow non-diet dietitian, AND sheâs also a sports dietitian, so she has this really cool perspective on how we can combine the world of exercise with food freedom and intuitive eating and itâs SO REFRESHING!
Youâre going to hear us talk about how common it is for people who are active to under fuel their bodies, and how this ends up backfiring.
Serenaâs focus in her work is primarily around running, so youâll hear us referencing running a lot throughout this discussion, but even if youâre not a runner or you arenât currently exercising on a routine basis, this episode is still for you because youâre going to learn how to think about viewing your body as your teammate as Serena calls it. We talk about how to think about eating as self-care, and how we can use gentle nutrition (whether it be sports nutrition, or gentle nutrition for specific health conditions, or just general gentle nutrition strategies) to proactively and compassionately care for our bodies.
Resources mentioned in this episode:
Connect With Serena Marie on IG
Listen to the Dear Runner Bod Podcast
Check Out Serenaâs Collect Your Bling Mini Pod Freebie
Join Serenaâs Eat like an Athlete Bootcamp & Membership Community
For full show notes, visit: katyharvey.net/podcast122
Connect with Katy on IG!
Join Katyâs Free FB Group Intuitive Eating Made Easy
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In this action-packed episode Iâm breaking down the quick and easy 5-minute morning journaling exercise that you can do that is going to help you feel more accepting of your body and improve your sense of âenoughness.â
Weâve been taught in SO MANY ways that our worth is dependent on the size and appearance of our bodies. How many times have you started your day feeling like crap about yourself because you got on the scale and didnât like the number you saw, or you put on some pants and they were tighter than last time you wore them?
In this episode youâre going to learn how to rewire the thoughts in your brain by taking ACTION each day geared towards intentional body kindness. Iâm not talking about fluff. Iâm talking about meaningful and simple things you can do to start relating differently to your body - and trust me, itâs going to be a game-changer for you.
Go ahead and pop in your ear buds, push play and letâs dig in!
Todayâs Wellness Woo is Reliv supplements.
Resources mentioned in this episode:
Click Here for the Journal Guide & Worksheet
Watch the â50 People, 1 Questions Videoâ
For full show notes, visit: katyharvey.net/podcast121
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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This episode is a BONUS Part 2 for my previous episode about ozempic, semaglutide and whether these GLP-1 drugs can coexist with intuitive eating. And boy, oh boy was that a juicy episode.
A lot of people were shocked by what I had to say. The discussion that happened inside my Facebook group following this episode was on fire, and so many great points were brought up, and in this episode I want to dig into some of those comments and keep this convo going.
Iâm also going to be busting some myths, and talking through how to see past the diet culture B.S. thatâs wrapped up in all of this.
Make sure you also listen to Part 1, Episode 120: Can Ozempic and Other Semaglutide Medications Ever Align With Intuitive Eating?
After you listen to this episode, DM me on IG or FB with your thoughts! This topic is so complex and nuanced, and we need to keep talking about it.
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Youâve probably heard all the hype about semaglutide medications like Ozempic, Wegovy, Mounjaro and Zepbound. Theyâre all the rage right now for weight loss, and diet culture has certainly jumped on the bandwagon.
But if we set diet culture aside, can these medications be useful for someone who is trying to eat intuitively? Is it even possible to do intuitive eating if youâre taking a medication that messes with your appetite signals?
My answer might surprise you...itâs YES.
In this episode, Iâm going to break down why semaglutide is different from diet pills of the past (Fen Phen, Iâm lookinâ at you), and the circumstances where these medications can actually help someone to eat more intuitively, make peace with food, and to genuinely honor their health.
This is one of my juiciest episodes to date, and Iâm not holding back.
Pop in your earbuds and push play! Letâs do this!
Todayâs Wellness Woo is essential oils.
Resources mentioned in this episode:
Grab My Free Body Image Guide
For full show notes, visit: katyharvey.net/podcast120
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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Did you know that the frustration you feel about your eating and your weight is probably related to GRIEF?
You might be scratching your head, but after you listen to this episode youâre going to be nodding your head in total agreement.
Thereâs a lot to grieve when it comes to letting go of dieting - the time you lost to futile efforts that didnât result in lasting weight loss, the money you spent on diets and shakes that didnât make you permanently skinny, the social situations you skipped or didnât enjoy because you were so stressed about the food. How about grieving the sheer fact that dieting has basically been one big scam? And that youâve been misled and lied to all these years.
In this episode, I sat down with Erin Kinzel, a grief expert, who shares how she realized on her own intuitive eating journey that grief was an essential component. She shares how grief fits into the process, and steps for allowing yourself to grieve.
When you listen, youâll also learn how to take back your power. Youâll learn how allowing yourself to grieve and feel anger and sadness are actually âsuperpowersâ that allow you to move forward in ways that are so much more productive and freeing.
Hit play to hear all of this, and get ready to take notes because this is an incredibly powerful episode.
Todayâs Wellness Woo is The Dirty Dozen.
Resources mentioned in this episode:
Check out Erin Kinzelâs video course on grief and intuitive eating (Get Âœ off through March 2024)
Follow Erin Kinzel on Instagram
Podcast: Personal Growth Sucks wherever you listen to podcasts
For full show notes, visit: katyharvey.net/podcast119
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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When you first heard the term âintuitive eating,â what came to mind? Maybe you thought just eating when youâre hungry and stopping when youâre full. Or perhaps you assumed it meant you should simply eat whatever you want, whenever you want.
These are two common misconceptions of what intuitive eating actually is, and one of them is leading to a major mistake that I see over and over again in people who are trying to ditch dieting and eat intuitively.
In this episode, youâll learn what this mistake is, whether or not youâve been making it, and how to easily fix iit.
Iâll also be sharing with you a simple framework from inside my program, Non-Diet Academy, that is going to help you to get dialed into the appetite signals from your body and will help you to eat what your body truly needs.
Todayâs Wellness Woo is seed cycling.
Resources mentioned in this episode:
Check Out Non-Diet Academy Here
For full show notes, visit: katyharvey.net/podcast118
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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QUESTION: Are you worried that intuitive eating wonât work for you? Do you fear that youâre doomed to a life of struggling with food and your weight? It doesnât have to be that way, I promise.
In this episode Iâm sharing stories of other people who had these fears and how they worked through them, the steps they took to make peace with food (without ending up in a free-for-all with their eating), and what it was like for them after they had done this work.
Youâre going to not only feel more hopeful and inspired, but youâre going to learn HOW other people have embraced intuitive eating, even when they were still desiring weight loss.
Stop what youâre doing, and get ready to listen to this episode. I cannot wait for you to hear the stories and strategies inside.
Todayâs Wellness Woo is electrolyte powders and drinks.
Resources mentioned in this episode:
Check Out Non-Diet Academy
For full show notes, visit: katyharvey.net/podcast117
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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So you understand the basics of intuitive eatingâŠnow what? What happens next? Thatâs the question Iâm answering in this episode.
Once you understand how the 10 principles of intuitive eating work, youâre not done with healing your relationship with food. In fact, Iâd argue that youâre only just beginning. You can think of the 10 principles as the basics, and my hunch is that you want to go beyond the basis.
If youâre ready to FULLY have peace with food, for eating to feel easy, and to trust that you are taking care of your health, then listen as I walk you through the 4 areas that youâre going to want to focus on next.
These 4 areas are going to help you go deeper and cultivate long-term healing in your relationship with food and your body. No more quick fixes around here. Weâre in it for true and lasting peace and freedom with food. Sound good? Hit play and letâs do this!
Todayâs Wellness Woo is intermittent fasting.
Resources mentioned in this episode:
Grab your free spot at The Eating Made Easy Masterclass
For full show notes, visit: katyharvey.net/podcast116
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
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If youâre confused by where nutrition fits in with intuitive eating, youâre not alone. In this episode Iâm spelling out what âgentle nutritionâ is and how itâs different from what weâre taught âhealthy eatingâ looks like via diet culture.
Iâll be giving you practical strategies you can implement right away to honor your health with nutrition, as well as some key mindset shifts to help you look at food and nutrition different than you have before.
Hereâs an overview of what youâll hear in this episode:
What is âgentle nutritionâ and why do we use this instead of dieting to manage health? How to know what types of gentle nutrition youâre ready for, and whatâs going to actually improve your health (vs whatâs unnecessary and not worth worrying about) Actionable steps you can take using specific gently nutrition strategiesTodayâs Wellness Woo is inflammation
Resources mentioned in this episode:
Check out Non-Diet Academy and Join My Next Cohort
Connect with me on Instagram!
Join my free FB group Intuitive Eating Made Easy
For full show notes, visit: katyharvey.net/podcast115
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