Rebuilding Trust With Your Body

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 family’s 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, I’m bringing you along for the ride as I plan my family’s meals for the upcoming week. Keep in mind that we’re 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! Let’s knock it out, grab some groceries, and get back out there to live life! Today’s 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

Today I’ve got not one, but TWO special guests and we’re going to be talking about what your attachment style has to do with your eating. I think you’re going to find this to be really fascinating and it’s 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

In this episode I am going to share exactly what I’d say to a client if they aren’t 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, it’s easy to get discouraged and want to give up. But I’m not going to let that happen for you. I will be sharing the 4 things that I would say to a client if they’re not making progress - that you can apply to your own journey. Let’s pull back the curtain into the real and authentic conversations that I have with clients. Today’s Wellness Woo is GOLO Resources mentioned in this episode: Let’s 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

In today’s episode, you’re 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 “needing” to lose weight before a vacation. I’m going to share the lessons that I recently learned on my family spring break trip, and I’ve translated it into tips and strategies that you can apply for your next vacation. These are 4 lessons that are going to help you: 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. Today’s Wellness Woo is ab workouts to allegedly cinch your waist and flatten your belly. Resources mentioned in this episode: Sign up for the “What’s Weighing On You?” 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

If you have said peace out to dieting, but you’re still stressed and anxious about your weight, then you’re in the right place. In this episode, I’m covering what to do if you are worried about gaining weight, and you’re worried about your health…because we both know that dieting isn’t the answer. We’ll also be talking about the reasons you might be stuck in what I call “No Man’s Land” where you’re not really dieting, but you’re not fully eating intuitively either. Plus I’m breaking down 2 case studies that I’ve 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 you’re sick of dieting but not fully on board with intuitive eating (yet!) - this is the episode for you! Pop in your earbuds and let’s go! Today’s Wellness Woo is Isagenix. Resources mentioned in this episode: Sign up for my FREE masterclass What’s 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

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? I’m breaking it all down for you in this episode. You’ll hear: I’ll also be addressing the “protein leverage theory” and how you can be intentional about protein, without being obsessive or diet-y about it. Today’s 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

Today on the show I am joined by Serena Marie, a fellow non-diet dietitian, AND she’s 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 it’s SO REFRESHING! You’re 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. Serena’s focus in her work is primarily around running, so you’ll hear us referencing running a lot throughout this discussion, but even if you’re not a runner or you aren’t currently exercising on a routine basis, this episode is still for you because you’re 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 Serena’s Collect Your Bling Mini Pod Freebie Join Serena’s Eat like an Athlete Bootcamp & Membership Community For full show notes, visit: katyharvey.net/podcast122 Connect with Katy on IG! Join Katy’s Free FB Group Intuitive Eating Made Easy

In this action-packed episode I’m 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 “enoughness.” We’ve 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 didn’t like the number you saw, or you put on some pants and they were tighter than last time you wore them? In this episode you’re going to learn how to rewire the thoughts in your brain by taking ACTION each day geared towards intentional body kindness. I’m not talking about fluff. I’m talking about meaningful and simple things you can do to start relating differently to your body - and trust me, it’s going to be a game-changer for you. Go ahead and pop in your ear buds, push play and let’s dig in! Today’s Wellness Woo is Reliv supplements. Resources mentioned in this episode: Click Here for the Journal Guide & Worksheet Watch the “50 People, 1 Questions Video” For full show notes, visit: katyharvey.net/podcast121 Connect with me on Instagram! Join my free FB group Intuitive Eating Made Easy

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. I’m also going to be busting some myths, and talking through how to see past the diet culture B.S. that’s 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.

You’ve probably heard all the hype about semaglutide medications like Ozempic, Wegovy, Mounjaro and Zepbound. They’re 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 you’re taking a medication that messes with your appetite signals? My answer might surprise you...it’s YES. In this episode, I’m going to break down why semaglutide is different from diet pills of the past (Fen Phen, I’m lookin’ 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 I’m not holding back. Pop in your earbuds and push play! Let’s do this! Today’s 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

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 you’re going to be nodding your head in total agreement. There’s a lot to grieve when it comes to letting go of dieting - the time you lost to futile efforts that didn’t result in lasting weight loss, the money you spent on diets and shakes that didn’t make you permanently skinny, the social situations you skipped or didn’t 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 you’ve 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, you’ll also learn how to take back your power. You’ll learn how allowing yourself to grieve and feel anger and sadness are actually “superpowers” 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. Today’s Wellness Woo is The Dirty Dozen. Resources mentioned in this episode: Check out Erin Kinzel’s video course on grief and intuitive eating (Get ½ 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

When you first heard the term “intuitive eating,” what came to mind? Maybe you thought just eating when you’re hungry and stopping when you’re 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, you’ll learn what this mistake is, whether or not you’ve been making it, and how to easily fix iit. I’ll 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. Today’s 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

QUESTION: Are you worried that intuitive eating won’t work for you? Do you fear that you’re doomed to a life of struggling with food and your weight? It doesn’t have to be that way, I promise. In this episode I’m 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. You’re going to not only feel more hopeful and inspired, but you’re going to learn HOW other people have embraced intuitive eating, even when they were still desiring weight loss. Stop what you’re doing, and get ready to listen to this episode. I cannot wait for you to hear the stories and strategies inside. Today’s 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

So you understand the basics of intuitive eating…now what? What happens next? That’s the question I’m answering in this episode. Once you understand how the 10 principles of intuitive eating work, you’re not done with healing your relationship with food. In fact, I’d argue that you’re 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 you’re 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 you’re 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. We’re in it for true and lasting peace and freedom with food. Sound good? Hit play and let’s do this! Today’s 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

If you’re confused by where nutrition fits in with intuitive eating, you’re not alone. In this episode I’m spelling out what “gentle nutrition” is and how it’s different from what we’re taught “healthy eating” looks like via diet culture. I’ll 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. Here’s an overview of what you’ll hear in this episode: Today’s 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

There’s something we need to shift if we want to be more confident. (And, no, it’s not our macros or our workout routine). We must look at confidence differently. We must stop equating confidence with a “look,” or with a number on the scale. Instead, we can approach confidence with gentleness, compassion and embracing our true selves. Does that mean we can’t or shouldn’t strive for goals or changes in our lives? Of course not. But it does mean that we might be better off approaching our goals differently. In this episode, my guest Desiree Petrich is going to share her expertise as a confidence coach. She will blow your mind as you hear her talk about how to think radically differently about goal setting, striving to be the best version of yourself, and what your self-talk sounds like. Today’s Wellness Woo is the Galveston Diet Resources Mentioned in Episode: Grab My Free Body Kindness Guide & Journal Pages Download Desiree’s Foundations of Self Framework

What scares you the most about letting go of dieting? What are you afraid will happen if you aren’t trying to “be good” or “eat healthy?” When we can notice our fears and name them, it allows us to get curious about them and to work through them - rather than letting our fears control us and keep us stuck. I would be willing to bet money on the fact that your fears about healing your relationship with food fall into these 2 categories: 1) Gaining weight, 2) Becoming unhealthy. (“OMG, is she in my head?”) In this episode you’re going to learn how to embrace and overcome these fears, and how to create a healthy and positive relationship with food and your body instead. You see, healing your relationship with food will give you the freedom to LIVE LIFE MORE FULLY because you won’t be constantly stuck in your head thinking about how many calories you ate or whether or not you’ve gained weight. All of this is possible - and it’s going to require you working through your fears. Don’t worry, I’ve got you. Go ahead and hit play, and let’s dive in! Today’s Wellness Woo is seed oils. For full show notes, click here. Resources mentioned in this episode: Click here for me free body image journal prompts Click here for more info about Non-Diet Academy Connect with me on Instagram! Join my free FB group Intuitive Eating Made Easy

Do you ever feel like you’re confused or stuck with how to let go of dieting and listen to your body instead? You’re not alone! In fact, there are several roadblocks that make it harder to connect with your hunger signals - and today I’m going to break them down for you. These are things that I’ve seen over and over again as a dietitian and a coach, and I know that if you can overcome these roadblocks you are going to start to see noticeable shifts in your relationship with food. You’re going to start feeling like it’s easier to trust your body’s appetite signals without second guessing them. You’re going to find yourself thinking not just about what you want to eat because it would taste good - but you’re also going to be able to recognize what would FEEL good to your body in that moment because you’re no longer judging the food or battling old remnants of dieting rules floating around in your mind. Get ready to take notes, because this episode is jam-packed with practical tips and things you’re going to want to reflect on. Today’s Wellness Woo is ultraprocessed food. Resources mentioned in this episode: Grab a free copy of my guide for reconnecting with your hunger For full episode show notes, click here. Let’s get to know each other: Connect with me on Instagram! Join my free FB group Intuitive Eating Made Easy

Want to hear me spill the tea on how I navigate intuitive eating myself? In this episode, I’m pulling back the curtain to share what it’s like to juggle intuitive eating personally AND for my kids and family as a working mom. I’ll also be sharing some challenges that happened in 2023 that forced me to approach intuitive eating differently than I have before, and that pushed me way out of my comfort zone for how I relate to my body. I don’t often record personal episodes, so I wanted to share where I’m at on the journey of “walking the walk” with the things I believe and teach here on this podcast. Get cozy and hit play to listen to this raw and vulnerable episode. I hope that you’ll enjoy hearing more of a behind-the-scenes look into my life, and that you’ll be able to take some of the lessons I’ve learned and apply them in your own life. Today’s Wellness Woo is 75 Hard. Resources Mentioned in Episode: Grab My Free Meal Planning Guide & Templates Let’s connect on Instagram! Join my FB Group Intuitive Eating Made Easy

Want to dig into intuitive eating, but not sure where to start? Or perhaps you have been trying it for a while and now you’re ready to get serious about doing it the right way with the tools and strategies that I use with my clients? This episode is perfect for you! We’re going to be digging into the top 3 tools that are ESSENTIAL when you’re trying to kickstart (or recharge) your intuitive eating process. You’re going to hear: I have a hunch you’re going to love this action-oriented episode. Let’s dive in! Today’s Wellness Woo is: The saying “New Year, New You” Resources Mentioned in Episode: Click here to join Intuitive Eating Exploration Message me on IG for more info about my next Non-Diet Academy cohort!