“Taking the first step is always intimidating, whether it’s to therapy, or whether it’s to finding a non-traditional fitness space for you to feel safe, heard, and acknowledged in.”

You can love fitness, but hate the anti-fat bias and weight stigma that is baked into so much of it. Today I’m talking with Wendy Welsher, a USA Weightlifting Level Two coach, masters athlete, and founder of My Jam, about finding your way back to fitness and building a healthier relationship with movement. Wendy shares her experiences with weight stigma, anti-fat bias, diet culture, and eating disorder recovery, and how she created a safe fitness space for people who have felt excluded or harmed by traditional fitness environments. Wendy reminds us that there isn’t a single right way to move your body, and showing curiosity instead of judgment is the first step toward building strength.

✅ What You'll Learn:

• How anti-fat bias and weight stigma can affect your relationship with exercise and fitness spaces
• Why movement doesn't have to be punishment
• Using rest, recovery, fueling, and body awareness to better support your relationship with movement
• How strength training can help you feel strong, capable, and more connected to your body
• Why there is no single "right" way for movement to look, and how to experiment with what works for your body
• Practical ways to find fitness spaces and practitioners that align with your values and help you feel safe, supported, and welcome

🔗 Resources:

• Regain Chastain
• Wendy’s Fat Athlete Journal
• 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.

“A nutrition facts label for one particular food cannot take the context of your meal or day of eating into account.”

Nutrition labels can provide useful information, but they can also become a source of food rules, guilt, and shame when diet culture takes over. In this episode, I’m breaking down where the 2,000-calorie reference point came from, why serving sizes are not recommendations for how much you should eat, and how to use nutrition labels in a way that supports nourishment rather than restriction. We’ll also talk about when nutrition labels can be helpful, when they may be doing more harm than good, and how to let your body’s hunger, fullness, and energy cues have a say in how you eat.

✅ What You'll Learn:

• Why the 2,000-calorie reference point on nutrition labels does not represent the individual energy needs of most people
• Why a serving size is a reference amount, not a rule or recommendation for how much you should eat
• How to use nutrition labels to help you add nutrition, energy, fiber, or protein instead of focusing on what you should restrict
• How to recognize when nutrition labels are overriding your hunger and fullness cues or contributing to guilt, shame, and food rules
• Why the information on a nutrition label lacks the context of your individual needs, hunger, fullness, and overall meal or day of eating
• How food neutrality and body attunement can help you decide whether nutrition labels are actually supportive for you right now

🔗 Resources:

• Read the article about Nutrition Facts Labels
• 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.

“As human beings, we’re complex. There’s lots of nuance in all of this. Healing takes time, it’s not linear.”

In this replay episode, I’m joined by Dr. Rachel Millner to talk about setting realistic expectations about what healing your relationship with food and your body can really look like. As a psychotherapist and fat activist helping others recover from chronic dieting, disordered eating, and eating disorders, she explains why healing often isn’t linear, and why letting go of food rules can feel so uncomfortable. She also shares what to look for when choosing a therapist, and the three things that were most helpful in her own recovery from food struggles. It’s a realistic but encouraging conversation that will help you see what’s possible when food no longer takes up so much mental space!

✅ What You'll Learn:

• Why healing your relationship with food is not a linear process
• How letting go of food rules can feel uncomfortable, even when it’s helping you heal
• What realistic expectations for healing your relationship with food and your body can look like
• What to look for when choosing a therapist or dietitian
• The three things that were most helpful in Dr. Rachel’s own recovery
• What becomes possible when food no longer takes up so much mental space

🔗 Resources:

• Connect with Dr. Rachel Millner at rachelmillnertherapy.com or on IG @drrachelmillner
• 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.