Diet Culture Rebel Podcast

"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.

“I want to offer you a perspective shift when it comes to your inner a-hole voice. What if that voice and even your struggles with food are not actually the problem? What if they are trying to help you?”
What if your inner critic isn’t the enemy, but a protective part of you? In this episode, I’m joined by clinical psychologist Dr. Jeanne Catanzaro to explore how Internal Family Systems (IFS) can help you understand the different “parts” driving your thoughts and behaviors around food. We unpack why dieting can feel safe even when it’s not serving you, and how to replace self-criticism with curiosity and compassion so you can break free from old cycles and build a healthier, more supportive relationship with yourself.
What You’ll Learn:
Where your inner critic really comes from, and why it’s so loud about food and body
Why dieting and controlling food can serve as coping mechanisms (and what they’re trying to protect you from)
How the tug of war between food freedom and restriction happens inside, and why it actually makes sense
Steps to start responding to your inner critic with curiosity and compassion rather than shame
What it means (and looks like) to approach your relationship with food differently, so you can finally break the cycle

Resources:
Jeanne's book, Unburdened Eating: An Internal Family Systems Approach to Healing Your Relationships with Food and Your Body
Jeanne's Website
IFS Institute
Episode 220, How Tracking Macros Turned Toxic for Jamie (and the food freedom she finally found!)
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.

"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.