Diet Culture Rebel Podcast

"There was just this layer of shame. Whether I was a good or bad person essentially tied into all of my food choices."
Food struggles can feel like they’re completely taking over, but healing really is possible, no matter how long you’ve felt stuck. In this episode, I sit down with Mary, a fellow Rebel, who shares her journey from years of food guilt, restriction, binge eating, and constant food noise to finally finding peace around eating. We talk about how sneaky diet culture can disguise itself as “healthy” living, how her attempts to eat healthy were actually making her relationship with food worse, and what it looked like to rebuild trust with her body and move toward true food freedom.
✅ What You’ll Learn:
How “being healthy” under diet culture can secretly make your relationship with food worse
Why restrict-binge cycles and food guilt are so hard to break free from
The impact of food noise and body checking on mental health
What it feels like to rebuild trust with your body and eat with confidence again
How to recognize when “healthy” advice is actually diet culture in disguise
Small, real-life steps you can take toward food freedom, even when it feels scary

🔗 Resources:
Grab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food.
Connect with me over on Instagram at @diet.culture.rebel.

Struggling with food, but not sure where to start?
You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

"Having a positive relationship with food is one of the most freeing, peaceful, life giving, amazing things you can do for yourself."
Healing your relationship with food isn’t about being perfect. In this episode, I share the three mindset shifts that helped me move away from all-or-nothing eating patterns, build body trust, and respond to hard moments with more compassion instead of shame. Through personal stories and practical reflection, we talk about creating a relationship with food that feels peaceful, supportive, and sustainable.
✅ What You’ll Learn:
The difference between striving for perfect healing and building a realistic, sustainable relationship with food
How to pause and reflect instead of spiraling when old food struggles pop up
Why tolerating discomfort is a game changer, and how it helps you handle fullness, cravings, and body image triggers
The necessity of flexibility in meals
Why building nonjudgmental and curious awareness supports long-term food freedom
How healing your relationship with food becomes easier and more intuitive with time and practice

🔗 Resources:
Grab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food.
Connect with me over on Instagram at @diet.culture.rebel.

Struggling with food, but not sure where to start?
You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

"Supplementing with creatine could have potentially benefited my exercise performance years ago, but I wasn’t ready for that then."
Creatine is everywhere right now, but what does the research actually say, and should you take it? In this episode, I’m breaking down what creatine is, the benefits, which type of creatine is the gold standard, and how to think about supplements without letting diet culture drive your decisions. We’ll also talk about why eating enough and consistently has to come first, because no supplement can replace a strong nutrition foundation.
✅ What You’ll Learn:
What creatine actually is and why your body already naturally produces it
The surprising benefits of creatine beyond workouts
Why your nutrition foundation matters way more than any supplement ever will
The difference between creatine gummies and creatine monohydrate, and why research matters
How much creatine most people start with, plus whether you really need a loading phase
The questions to ask yourself before deciding if creatine is right for you

🔗 Resources:
Naked Creatine: Use code BONNIE15 for 15% off!
Episode 218, What Decades of Overexercising Taught me About Rest
Grab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food.
Connect with me over on Instagram at @diet.culture.rebel.

Struggling with food, but not sure where to start?
You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

"The curiosity and compassion route is always going to be so much more helpful and enjoyable than the route diet culture brings you on."
Healing your relationship with food can look very different when you have a neurodivergent brain, and in this episode, I’m joined by registered dietitian Abbey Roberts to talk about why traditional nutrition advice often misses the mark. From Abbey’s own late ADHD diagnosis and diet culture struggles to practical tools for creating a flexible, supportive way of eating, this conversation will help you rethink food, body trust, and what healing can look like for your unique brain.
✅ What You'll Learn:
What it looks like to heal your relationship with food when you are balancing neurodivergence and food struggles
How diet culture can amplify food struggles, guilt, and all-or-nothing thinking
Why traditional nutrition advice often misses the mark for neurodivergent eaters
Practical ways to create structure around food without falling into rigid food rules
How to develop self-compassion and create structure without rigidity in your eating
Simple, realistic tools to make eating feel easier, more accessible, and more supportive of your real life

🔗 Resources:
Fork Diet Culture website
Abbey's Instagram: @fork.diet.culture
Grab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food.
Connect with me over on Instagram at @diet.culture.rebel.

Struggling with food, but not sure where to start?
You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.

"There is not a magical cutoff where 9,999 steps doesn't count, and then 10,000 steps suddenly unlocks health benefits that weren't there before."
Is 10,000 steps a day really the magic number for health, or just something we’ve all been told to chase? In this episode, I break down where this recommendation actually came from, what the research really says about step counts and health outcomes, and how movement benefits show up in a much more flexible range than most people realize. I also share how to rethink step goals in a way that supports your real life, your energy, and a healthier relationship with movement overall.
✅ What You’ll Learn:
Where the 10k steps a day recommendation actually comes from
What the research REALLY says about step counts and the point where health benefits level off
The range of steps that are associated with reduced health risks
How movement can ebb and flow, and why flexibility is healthier than rigid targets
Why step counts don’t measure all types of movement and how to approach exercise in a way that feels good to you
How to reframe your relationship with movement so it supports your body, your life, and your mental health

🔗 Resources:
Episode 249: Movement Shouldn't Feel Like Punishment with Coach Tyler Bramlett
Grab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food.
Connect with me over on Instagram at @diet.culture.rebel.

Struggling with food, but not sure where to start?
You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.