Diet Culture Rebel Podcast

“Once food noise quiets down, it doesn’t just change the way we eat. It changes the way we live.”Food struggles don't always show up as we may expect. They can sneak up on us, disguised as discipline, willpower, or our latest attempt at “being good.” But in reality, those all-consuming thoughts about what, when, and how much we eat are draining. They're like an app running in the background, sapping our energy and joy each day. In this episode, I sit down with Kim, a past client who spent decades tangled in food noise, emotional eating, and hidden food rules she didn’t realize existed.Kim opens up about the reality of secret eating, binge cycles, and the mental toll of battling cravings. Her story is vulnerable, honest, and incredibly relatable. Kim shares what it was like to numb out around food, the shift from excitement to guilt after eating, and how food secretly dictated her self-care, identity, and social life. But things changed, and Kim’s journey will show you how healing your relationship with food is not only possible, but transformative.Together, we explore how intuitive eating moved Kim away from relying on willpower and food rules, toward genuine self-compassion, body reconnection, and emotional growth. Whether you’re used to white knuckling through cravings or hiding evidence of what you ate, Kim’s personal wins, tips, and breakthroughs will give you a clearer lens for spotting sneaky food rules and freeing up mental space so that you can enjoy food on your terms.What You’ll Learn:How to spot sneaky food rules and food noise draining your mental energyPractical ways to honor fullness without relying on willpowerWhy emotional eating isn’t about discipline—and how dieting makes it harderThe power of self-compassion and how it decreases shame and food guiltA simple plan for coping with emotions that doesn’t hinge on food rulesHow healing your relationship with food can expand self-care, compassion, and everyday joyKim’s story is full of hope, real-life strategies, and a reminder that change is possible - even after years of struggle. I’m so grateful to Kim for sharing her journey, and I know her insights will help you quiet your own food noise and build a peaceful relationship with food.If you’ve ever thought, “Why is it so hard to stop eating when I’m full?” - you’re not alone. And spoiler alert: it’s not about willpower or control. It goes so much deeper than that. Grab the free Honoring Fullness Checklist right now at DietCultureRebel.com/Checklist to start building a more positive relationship with food.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.Come back next week for another episode and connect with me over on Instagram at @diet.culture.rebel.

"I hear from people every single day about how they've been harmed physically and emotionally by things that influencers and content creators online have sold to them."You’ve probably noticed diet trends come and go, from raw vegan frugivore diets to the current protein obsession, but what’s less obvious is how healing your relationship with food changes more than just how you eat. It shifts how you feel, how you relate to others, and even how you view your past. In my conversation with Registered Dietitian and content creator, Abbey Sharp, we dig deep into the messy middle of food healing: from the anger and blame many of us experience at the start, to the compassion and empathy that grows with time.We look back on diet trends that might make you say, “Wait, did we really do that?” - like viral fruit-only diets and food combining rules. Abbey shares her journey combating misinformation online, the harm caused by extreme influencers, and how relentless trends keep fueling confusion and frustration. Together, we talk about the power of not rushing healing and why allowing yourself to feel and reflect can eventually make empathy come easily and naturally.From what it’s like to be on the receiving end of body comments, to how embracing a balanced, non-extreme way of eating is truly health-promoting, this episode reminds us that while diet culture is loud, you are not alone in your healing. Whether you’re in the thick of it or starting to feel things shift, there is hope for a more peaceful, intuitive relationship with food.What You’ll Learn:What it looks like to move from anger and resentment to compassion and empathy in your food healing journeyHow diet culture trends from the early 2010s to today’s “SkinnyTok” cause real harm, especially onlineWhy quick fixes and extreme approaches are not sustainable, and what truly promotes lasting healthHow Abbey handled body comments during a challenging season, and her advice for setting boundariesWhat “fake it till you make it” means when it comes to practicing food freedom and body neutralityThe biggest nutrition myths still floating around online (and which one Abbey would love to erase forever!)Whether you feel stuck or frustrated in your journey, I promise you are not alone in questioning diet culture. I’m so grateful Abbey shared the science, her sass, and her vulnerable real-life stories on the show.Abbey's Resources:TikTokInstagramYouTubePodcast: Bite Back with Abbey SharpGrab the free Honoring Fullness Checklist at DietCultureRebel.com/Checklist to start building a more positive relationship with food.Come back next week for another episode and connect with me over on Instagram at @diet.culture.rebelStruggling 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.

"Intuitive eating is not about perfectly staying within a calorie number or a maintenance threshold. It is about developing trust with your body and using each eating experience as feedback, not a test of whether you pass or fail."Have you ever felt like you just can’t stop eating certain foods, even when you’re full? Or maybe you find yourself second-guessing every food choice, worried you’re eating too much as you try to follow intuitive eating? These everyday struggles can leave you feeling stuck in guilt, confusion, and chaos around food.In this solo episode, I’m answering real and vulnerable questions Rebels sent me on Instagram. These are questions I hear all the time as a Registered Dietitian and Certified Intuitive Eating Counselor. From why we overeat “delicious” food, to how to handle food indecision and what it means to “eat too many calories” as an intuitive eater, I’m breaking down myths, normalizing the messiness, and offering practical, compassion-filled tools to help you trust your body again.You’ll also hear a relatable story from fellow Rebel, Jaimie, who went from tracking every calorie and overeating while on vacation to truly enjoying food and stopping when full. Together, we’ll look at the patterns that keep so many of us stuck, the real reasons eating can feel chaotic, and why permission, structure, and kindness are game-changers on your intuitive eating journey.What You’ll Learn:Why honoring fullness isn’t about willpower and what’s really behind that “can’t stop eating” feelingHow food rules and restriction actually make overeating more likely, and what to do about itPractical tools for navigating indecision and food guilt so eating can feel less chaoticThe mindset shifts that help you move away from perfectionism with food and listen to your body’s unique needsWhy occasional overeating is normal (even for intuitive eaters) and how every eating experience is an opportunity to learnHow to zoom out and look at the big picture of health, beyond any single meal or calorie countRemember, Rebels - this work isn’t about getting every food choice perfect. It’s about showing up with curiosity, compassion, and a willingness to trust your body one step at a time. Thank you for being part of this community and letting me support you in finding more peace with food. Come back next week for another episode and connect with me over on Instagram at @diet.culture.rebel.Resources:Grab the free Honoring Fullness Checklist at DietCultureRebel.com/Checklist to start building a more positive relationship with food.View the 5 Social Determinants of HealthStruggling 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.

"Trainings started to become much harder because I would restrict myself so much. Then the next day, maybe I'd binge a lot, so then I wouldn't eat for a couple days. It all was falling apart in front of my eyes, but I just didn't really know how to get out of it."Behind every sports headline, there’s a story about body image, food, and the unseen pressures athletes face. In this episode, I sit down with Katrina Gorry, professional footballer, West Ham United Women’s captain, and proud mom of two. Katrina opens up about how sport shaped her relationship with food and her body, from the thrill of being the only girl on the pitch to the darker moments of restrictive eating and the long, winding road toward healing.Katrina gets real about the toll of weigh-ins, body scans, and a culture that glorifies hyper-vigilance over food, describing how these “healthy” habits quietly spiraled into something more harmful. We talk about how food became her way to find control during a deeply vulnerable time, what finally made her realize she needed support, and how injury and isolation only deepened the struggle. You’ll hear how years of unspoken food struggles slowly gave way to honest conversations, self-compassion, and ultimately, the transformation she experienced through pregnancy and motherhood.Whether you’re an athlete, a sports fan, or someone who’s ever found themselves stuck in a cycle of food rules and body shame, Katrina’s courage will resonate. We dig deep into why so many food struggles in sport go unnoticed and why sharing these stories - out loud, in community - matters so much.What You’ll Learn:The hidden connection between disordered eating, eating disorders, and the world of sportWhy behaviors like tracking food and obsessing over body metrics are so easily mistaken for “healthy” in athletic settingsHow pressure from coaches, weigh-ins, and team culture can fuel food and body image strugglesWhy recognizing you’re struggling with food is often the first, and hardest, step toward changeWhat the realities of long-term recovery from disordered eating actually look like, both on and off the fieldHow motherhood and pregnancy reshaped Katrina’s relationship with her body and inspired a more compassionate approach to foodThank you so much for listening and for helping create a space where these conversations can spark real change. If Katrina’s story struck a chord, please share this episode with someone who needs it. Make sure to leave a rating and review to help more rebels find their way here, because we all deserve peace and freedom around food.Resources:Katrina Gorry: A Matildas hero's story of football, motherhood and breaking down barriersButterfly Foundation: Support for Eating DisordersKatrina's InstagramGrab the free Honoring Fullness Checklist at DietCultureRebel.com/Checklist to start building a more positive relationship with food.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.

"If you treat your body poorly outside of the bedroom, it's not like you pass through the doorway into your bedroom and all of a sudden you're super tuned into your body and confident."This week, we’re diving into a topic that’s often pushed into the shadows but deeply impacts our well-being: sex. I sat down with Vanessa Marin, a licensed sex therapist, to talk about how the cultural scripts we’ve grown up with shrink women, disconnect us from our bodies, and rob us of joy, in and out of the bedroom. Just like the food rules diet culture imposes, these messages around sex convince us we’re the problem when things don’t feel right, when in reality the system is broken, not us.If you’ve ever felt embarrassed, awkward, or ashamed talking about sex (or avoided the conversation entirely), you’re not alone. Vanessa and I discuss how body image struggles show up in the bedroom, why pleasure is truly an act of rebellion, and simple, shame-free steps you can start taking to reconnect with your body and advocate for your own needs. Whether you’re single or in a relationship, there are actionable takeaways to help you create a more enjoyable and empowered sex life.I know it can be hard to open up about these topics, but the more we have these conversations, the less alone we feel, and the more power we have to create real change. Just like becoming an intuitive eater or ditching diet culture, prioritizing your pleasure is about reclaiming your own narrative and choosing freedom. What You’ll Learn: Why so many of us struggle to talk about sex, and why it’s NOT your fault How cultural scripts teach women to shrink, disconnect from their bodies, and put others’ needs first The surprising ways body image struggles show up in the bedroomHow tuning into pleasure in small, everyday ways can heal your relationship with your bodyFive conversations to have with your partner that will transform your love lifeWhy embracing pleasure is a true act of rebellion (and how collective sisterhood can make advocacy feel less overwhelming)I hope this conversation sparks a little rebellion in you, wherever you are on your journey. Remember: there is absolutely nothing wrong with you, whether we’re talking about food, your body, or your sex life. Permission granted to claim your pleasure, advocate for your needs, and break free from shame. If this episode resonated with you, share it with a friend, leave a review, and let’s keep spreading this message of empowerment.Vanessa’s Resources:WebsiteInstagram: @vanessaandxanderTikTokPodcastBook and Card DeckCome back next week for another episode and 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.

“I really felt like alcohol was the one thing that was keeping me from being the person that I wanted to be."If you’ve ever wondered how alcohol might be impacting your ability to show up fully in your life, or if you’re just curious about making any change that feels a little scary, this episode is for you. I sat down with Sumner Brooks, a registered dietitian, mom, and author of How to Raise an Intuitive Eater, who bravely shares her story of quitting alcohol and how it changed everything from her mental health to her parenting and beyond.While we usually focus on food and body image on Diet Culture Rebel, today we zoom out to explore what it means to get curious about anything that might be getting in the way of living your fullest, most connected life. Sumner opens up about what finally made sobriety "stick” for her after years of trying, how vulnerability paved the way for real change, and the actual joy and presence she discovered in sobriety.We also talk about how ingrained alcohol is in our daily lives and our culture, what it looks like to navigate those familiar “Why aren’t you drinking?” comments, and where food and alcohol are similar (and importantly, different) when it comes to compulsion, habituation, and addiction. Sumner’s story is a powerful reminder that even if everything looks fine on the outside, you’re allowed to want more peace and presence on the inside.No matter what you’re working on - food, alcohol, or something entirely different - I invite you to go into this episode with curiosity and self-compassion. Sometimes, you don’t even know when you need to hear something until you do.What You’ll Learn:How Sumner realized alcohol was keeping her from showing up in the life she worked so hard to buildThe role of vulnerability and community storytelling in making big life changesWhy “mommy wine culture” is so normalized, and how that intersects with diet culture’s mixed messages about food and alcoholHow reading other women’s stories helped Sumner finally quit drinking for goodHow sobriety changed Sumner’s relationship with herself, her parenting, and her ability to be fully presentThe real differences between intuitive eating and “intuitive drinking”, and why abstinence from alcohol is not the same as cutting out foodsThank you so much to Sumner for sharing her truth so openly and authentically. If this episode sparked anything for you about drinking, food, parenting, or just wanting more presence in your life, hold onto that curiosity and let it guide your next step, even if it’s small.Check out Sumner's book, How to Raise an Intuitive Eater: Raising the Next Generation with Food and Body Confidence.Come back next week for another episode and 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.

 “It makes me wonder, what things happening today will we look back on years from now with similar eyes and say, 'I can’t believe we let this happen?'”If you ever watched The Biggest Loser and found yourself rooting for the contestants (and maybe even feeling inspired), this episode will prompt you to look at it all through a very different lens. Today’s conversation is not just about a reality TV show, but about exposing the extreme and unsafe practices it normalized, the harmful beliefs it perpetuated about health and body size, and how so many of those beliefs are still shaping our lives today.I'm breaking down the new Netflix documentary, Fit for TV, and sharing my reflections as a former viewer, a registered dietitian, and someone who now sees just how toxic shows like The Biggest Loser have been for our collective understanding of health. From unrealistic exercise routines to extreme calorie restriction, public humiliation, and the perpetuation of weight stigma, these harmful narratives stuck with me for years.We dig into the consequences contestants faced, including metabolic slowdown, weight regain, and lifelong shame, and we shine a light on why the system set us all up to fail. My hope is that after listening, you’ll deepen your understanding of why dieting fails us, how weight stigma sneaks into everyday life, and what it really looks like to pursue health with compassion instead of shame.Most importantly, we talk about what you can do to unlearn these narratives and break the cycle for yourself and for those around you. Whether you watched The Biggest Loser or not, this episode will help you see diet culture with a more critical, informed, and compassionate lens.What You’ll Learn:Why the practices on The Biggest Loser were incredibly unsafe, and why they were normalized for entertainmentThe reality of metabolic adaptation, weight regain, and the toll of weight cycling on our healthThe importance of challenging harmful narratives and stepping away from self-blame when diets don’t “work”How weight stigma shows up in sneaky waysWhat it looks like to move forward with a healthier, more compassionate view of all bodies (including yours!)You are not failing if a diet hasn’t worked for you. The system is flawed, not you. Thank you for listening and for being willing to look a little more deeply and compassionately at what we’ve been taught about health. If this episode resonated, I’d love for you to leave a rating and review, or share it with someone who might need to hear it too!Resources:What We Don't Talk About When We Talk About Fat, by Aubrey Gordon"You Just Need to Lose Weight" and 19 Other Myths About Fat People, by Aubrey GordonCome back next week for another episode and connect with me over on Instagram at @diet.culture.rebelStruggling 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 last thing we ever want to do to a child’s body is shrink it. If we make a child’s body a lower weight, it completely derails their development, their internal signaling, interrupts their physical and cognitive growth - all of it.”If you’re a parent or if you ever were a kid in a world obsessed with BMI and weight, this episode is a must-listen. I sat down with Dr. Erin Knopf, who is not only a board-certified pediatrician and psychiatrist, but also an eating disorder specialist who’s boldly calling out the harmful ways our medical system talks about weight, especially when it comes to kids. If you’ve ever left a pediatrician’s office feeling uneasy about body or food advice or if you’re working on healing your own inner child, there is so much wisdom for you here.We dig deep into the real dangers of focusing on weight in childhood, why trying to shrink a child’s body does more harm than good, and how growth charts and BMI are often misused and misunderstood. Dr. Knopf shares heartbreaking examples, and evidence-based reasons why praise for things like wedding-dress size decades later is not only unhelpful, but actively harmful. She brings science, context, and genuine compassion to this conversation.Even if you don’t have kids, this one’s for you. We were all once children shaped by these messages, and many of us are still unpacking them. Whether you’re worried about passing these beliefs on or realizing you internalized them long ago, let this episode be an invitation to unlearn and start fresh, for yourself and the next generation. What You’ll Learn: Why shrinking a child’s body is never the answer, and what the real developmental risks are How weight stigma shows up both physically and psychologicallyThe truth about growth charts and BMI - what most parents (and many doctors!) don’t know Why “health” can’t be measured by weight alone for kids, teens, or adults How to talk about food and bodies at home to break the cycle and foster genuine well-being What to do if you’re realizing you’ve accidentally passed on unhelpful messages to your childrenIf this episode brought up feelings for you, know that’s okay, and that awareness is a gift. You are not a bad parent or a bad person for having learned these ideas, and you’re absolutely capable of creating positive change, starting today. By healing your own relationship with food and your body, you’re also helping build a compassionate foundation for those you love.Was today's episode helpful for you? If so, I know you'll also love my past conversation with Dr. Maggie Landes, where we dive even deeper into weight stigma in the healthcare system.Connect with Dr. Erin Knopf:Instagram: @virtual.eating.recovery4uInstagram: @drerinknopfLinkedInYouTubeVery HealthCome back next week for another episode and connect with me over on Instagram at @diet.culture.rebelStruggling 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.

"I believe the fear around Seed Oils feeds into the idea that we have complete control over our health outcomes and that eating perfectly will guarantee better health. This is far from the truth..."Are Seed Oils really the enemy or is this another story from diet culture? In this episode, we're diving into the truth about seed oils. We're covering what they are, what the research actually says, and why the fear around them is often rooted in diet culture, privilege, not health.I'm excited to share the facts with you on this episode so you can feel calmer and more confident in your food choices. This episode isn't about giving you rules or telling you to track what kind of oils are in every single thing that you eat. It is about equipping you with knowledge so that you can challenge misinformation that might otherwise leave you feeling anxious, guilty, or obsessing over food.If learning about nutrition still feels overwhelming or distressing, that's okay. You don't have to force yourself through this episode if it's not what you need right now. Take care of yourself and come back when it feels approachable. When you are ready, I'd much rather you learn about seed oils here in a space that prioritizes your relationship with food rather than from a diet culture source that doesn't.What You’ll Learn:What Seed Oils are and why they are used so widelyThe main arguments behind the anti-Seed Oil movementWhy it's often NOT a good idea to focus on eliminating Seed Oils What to focus on besides eliminating Seed Oils, especially if you want to prioritize your relationship with foodHow to challenge nutrition misinformation onlineWhy the fear around Seed Oils is often rooted in classism and wellness elitism, not health Thanks for being here! I'd love to hear what you think about Seed Oils after listening to this episode. Does avoiding Seed Oils make sense to your overall health, budget, or relationship with food? Let me know over on Instagram at @diet.culture.rebelStruggling 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.

"I would cry almost every day because of how hungry I was, but I didn't have enough macros to eat what I needed."If you've been tracking macros, calories, or points, and you are starting to feel like it's taking over your life, this episode is for you. And even if you don't track, but find yourself thinking about food constantly or that you're failing when you're not following a food plan perfectly, this conversation will resonate.In this episode we get to hear from Jaimie, a fellow Rebel, who has experienced a 180 in her relationship with food after years of obsessing over numbers. Jaimie shares how food feels less loud now and how she's back to doing things she loves and food no longer dictates her mood, her day, or her self worth.My conversation with Jaimie paints a clear picture of how something that seems harmless like tracking macros can slowly chip away at your joy, your body trust, and your relationship with food. BUT Jaimie's story also shows what food freedom looks like on the other side!What You’ll Learn:How Diet Culture conditions us to ignore our body cues and dismiss our feelings of dieting overwhelmWhy we keep dieting even when we know it isn't healthyHow to shift away from food guilt and move away from trackingWhat Jaimie has done to stay grounded and not return to her old habitsWhat the journey to food freedom has looked like for Jaimie (and why it's possible for you too!)If you are tired of thinking about food all the time, Jaimie's story will give you hope that a more peaceful and intuitive relationship with food is possible.Thank you to Jaimie for sharing so vulnerably so others may be able to break away from tracking and experience food freedom like she has.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.Come back next week for another episode and connect with me over on Instagram at @diet.culture.rebel