Diet Culture Rebel Podcast

"Aiming for a protein goal cannot be done at the expense of adequate calories, carbs, and fats."
Do you ever wonder whether tracking protein could help or harm your journey to food freedom? In this episode, I’m answering common questions that come up while healing your relationship with food, including the protein craze, rebuilding trust with hunger cues, and what really happens during the honeymoon phase after restriction. We’ll also talk about why macros can feel so mentally consuming, how to feel less out of control around “forbidden” foods, and the powerful transformation possible on the other side of food rules.
What You’ll Learn:
Why following a protein goal might be helpful or harmful when moving towards intuitive eating
How to honestly reflect on your history with tracking numbers, food rules, and body checking
Ways to start recognizing (and honoring) your hunger cues again
The truth about the honeymoon phase after restriction and why feeling out of control is actually a normal, necessary step
Practical tips to ground yourself emotionally when doubts and fears come up in your food freedom journey
Simple ways to implement flexibility, curiosity, and self-trust in your day-to-day eating choices

Resources:
Grab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food.
Episode 198, Is the Protein Craze Just Diet Culture...or Valid? Deciphering Protein Needs As An Intuitive Eater
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.

"Weight neutral healthcare will allow people to access healthcare in a non-stigmatized and welcoming way, and will be treated the same as a patient of any body size."
Have you ever walked into a doctor’s office excited about your progress with intuitive eating, only to leave questioning everything after your doctor brought the conversation back to your weight? You’re not alone. In this episode, I’m joined by Jackie Liu, a third-year medical student at Harvard and co-advocacy lead for Medical Students for Size Inclusivity (MSSI). Together, we unpack what weight-neutral healthcare really looks like, why it matters, and how weight stigma impacts your ability to trust your body. We also explore the power dynamics in medical settings and share practical ways to advocate for yourself and find more supportive care so you can leave guilt and shame behind.
✅ What You’ll Learn:
How weight neutral healthcare differs from the weight-focused appointments we’re so used to
Why the healthcare system’s view of bodies isn't the absolute truth, and why your body is not the problem
The impact weight stigma and anti-fat bias have on your willingness to seek care (and your self-blame)
What it actually looks like to walk into a weight neutral appointment, and real-life examples you can use to advocate for yourself
The shift happening among medical students and healthcare providers who are questioning the status quo

🔗 Resources:
MSSI Website
Association for Weight and Size Inclusive Medicine
National Association to Advance Fat Acceptance (NAAFA)
Ragen Chastain's Substack
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.

"Mindful eating, at its core, is about how you eat, not what you eat or how much you eat."
Ready to rethink everything you’ve been told about mindful eating? In this episode, we ditch diet culture definitions and get back to what mindful eating really is. I also share three easy, realistic mindful eating tips to help you tune into your body, stay present, and feel more satisfied...no pressure, rules, or perfection needed.
What You’ll Learn:
Why diet culture misinformation has shaped our beliefs about mindful eating
How mindful eating is about how you eat (not what or how much you eat)
Simple, everyday mindful eating check ins for your next meal
When mindful eating is not the best tool, and how to practice compassion for yourself in those moments
How sensory specific satiety can help you understand your changing satisfaction while eating

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.

"When I learned how to move well, my body felt good. When I was connected to my body and my movement, my body felt good. When I ignored it, my body was telling me to stop."
Movement has been so tied to punishment, control, and calorie burn for so many of us, and I’ve been there too. In this episode, I sit down with Coach Tyler Bramlett to challenge everything we’ve been taught about exercise, sharing my own shift from overdoing cardio and tying movement to food to focusing on how I actually want to feel. We also dive into Tyler’s journey from creating weight loss–focused programs to helping people reconnect with movement in a way that feels supportive, sustainable, and rooted in self-care, not shame.
What You'll Learn:
How movement can actually support your body, improve how you feel, and help heal your relationship with food
How years of “no pain, no gain” and diet culture messaging keep us disconnected from what our bodies truly need
Why so many feel stuck in the cycle of exercise as punishment or failing to follow through, and what to do instead
The difference between intrinsic motivation and guilt-based pressure in movement
How a mindset shift toward self-worth can foster consistency and joy in exercise
Simple ways to practice connecting with and respecting your body, starting right now

Resources:
Use http://www.weshape.com/bonnie for a WeShape discount!
WeShape YouTube Channel
Instagram: @weshape.wellness
Podcast Instagram: @feeling.lighter.podcast
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.

”Your body is not the problem. Whether we are talking about hunger returning after coming off medication, struggling to eat intuitively when life is busy, or healing your relationship with food over time, so much of this comes back to understanding your biology and approaching yourself with compassion instead of blame.”
In this Q&A episode, I answer real community questions about coming off GLP-1 medications, navigating rushed meals, and my personal journey with intuitive eating. We’ll normalize changes like increased hunger, unpack how diet culture has distorted our understanding of these responses, and share simple, practical ways to support your mindset, eating habits, and rebuild trust with your body.
What You’ll Learn:
What may happen biologically and emotionally when someone stops GLP-1 medication for weight loss
Why intensified hunger, cravings, and weight regain are normal (and not your fault)
How to approach eating when you’re short on time and can’t fully check in with hunger and fullness cues
Ways to make mindful eating work for you, even when fast or distracted meals are your reality
The importance of creating a self-care plan when navigating big changes
How my personal intuitive eating journey changed my relationship with food

Resources:
Grab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food.
Episode 212, Weight Loss Using GLP-1 Medications (What You're NOT Hearing in the Highlight Reels)
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.