“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.

"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.