Diet Culture Rebel Podcast

"Health extends far beyond what we eat and how we move."
Trying to be healthier often comes with a long list of diet rules, food fears, and pressure to do everything perfectly. But what if pursuing health actually meant doing less of what diet culture tells you to do? In this episode, I'm sharing five surprising ways to pursue health without dieting, including why letting go of comparison, managing stress, questioning nutrition myths, and embracing intuitive eating can support your health far better than another set of food rules.
✅ What You'll Learn:
Why comparing your food choices and body to other people keeps you stuck
How an unhealthy relationship with food can become a major source of stress
The nutrition myths that may be standing in the way of your health
Why a growth mindset matters when you're healing your relationship with food
What the research says about intuitive eating and long-term health
Five practical ways to pursue health without dieting

🔗 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 111: Everyone Benefits When Your Doctor Supports Your Healthy Relationship with Food and Your Body
Episode 116: How Nicole is Breaking Generational Dieting While Healing from 30 Years of Food Issues
Episode 120: 3 Risks of Buying Into Diet Culture That We Don't Talk About Enough
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 more unnecessary food rules we follow, the harder it becomes to trust ourselves around food."
Are blood sugar hacks creating more fear than freedom? In this episode, I take a closer look at the research behind food order and the popular advice to eat carbohydrates last for better blood sugar control. We explore what the science actually says, some important limitations that often get left out of social media conversations, and why many of these studies don't reflect how people typically eat in real life. Most importantly, I share why body attunement matters more than following another food rule and how to navigate blood sugar conversations with less fear and more trust in your body.
✅ What You'll Learn:
What "food order" or "food sequencing" actually means
What the current research says about eating carbohydrates first versus last
Why many food order studies may not reflect real-life eating patterns
The difference between short-term blood sugar responses and long-term health outcomes
How rigid food rules can interfere with body attunement and trust around food
Why a balanced approach to eating carbohydrates can support both health and a positive 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.
Nutrient intake order on metabolic outcomes in type 2 diabetes: a systematic review and meta-analysis
Episode 238, Carbs Aren't the Problem: What Actually Affects Insulin Resistance with Kristie Messerli
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.

"Our worth as human beings should not be dependent on our health profile."
Millions of people watched Jillian Michaels debate body positivity advocates on Jubilee, but the version we saw on YouTube was only part of the story. In this episode, I sit down with Tigress Osborn to discuss what happened behind the scenes, why she chose to participate, and what viewers didn't get to see. We also dive into bigger conversations about body positivity, fat activism, weight stigma, size discrimination, and the differences between mainstream body positivity and fat liberation. Whether you've already watched the debate or are hearing about it for the first time, this conversation offers important context and challenges some of the assumptions our culture makes about bodies, health, and worth.
✅ What You'll Learn:
Why Tigress ultimately decided to participate in the Jubilee debate with Jillian Michaels
What happened behind the scenes before, during, and after the viral debate
How Tigress defines body positivity, fat activism, and fat liberation
Common misconceptions people have about the body positivity movement
How weight stigma and size discrimination impact people's daily lives
Why civil rights protections for people in larger bodies remain an important part of the conversation

🔗 Resources:
NAAFA Website
NAAFA Instagram: @naafaofficial
Tigress' Instagram: @iofthetigress
William Hornby on Substack
Episode 223: Have You Watched Fit for TV? Here are My Honest Thoughts on The Biggest Loser Documentary
Jillian Michaels vs. The Body Positivity Movement
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.

“Diet culture loves to exaggerate grains of truth and turn them into something extremely blown out of proportion.”
Fasting is everywhere right now, but what does the research actually say? In this episode, I break down the claims, benefits, and red flags surrounding fasting, including why short-term results don’t always tell the whole story. We’ll also explore how fasting can impact your relationship with food, why it may function as another form of dieting, and the important difference between restrictive fasting protocols and meal spacing that may support certain health needs.
What You'll Learn:
What the current research does (and doesn’t) tell us about fasting
Why short-term health improvements don’t always translate into long-term results
How fasting can affect food noise, binge eating risk, and your relationship with food
Why many forms of fasting function as another form of calorie restriction
When meal spacing may support gut health and how it differs from popular fasting trends
Why the best approach to nutrition depends on your unique needs, health history, and 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 207: What Diet Culture Gets Wrong About Gut Healthy (with Dr. Heather Finley)
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 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.