“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.

"Supplementing with creatine could have potentially benefited my exercise performance years ago, but I wasn’t ready for that then."

Creatine is everywhere right now, but what does the research actually say, and should you take it? In this episode, I’m breaking down what creatine is, the benefits, which type of creatine is the gold standard, and how to think about supplements without letting diet culture drive your decisions. We’ll also talk about why eating enough and consistently has to come first, because no supplement can replace a strong nutrition foundation.

✅ What You’ll Learn:

• What creatine actually is and why your body already naturally produces it
• The surprising benefits of creatine beyond workouts
• Why your nutrition foundation matters way more than any supplement ever will
• The difference between creatine gummies and creatine monohydrate, and why research matters
• How much creatine most people start with, plus whether you really need a loading phase
• The questions to ask yourself before deciding if creatine is right for you

🔗 Resources:

• Naked Creatine: Use code BONNIE15 for 15% off!
• Episode 218, What Decades of Overexercising Taught me About Rest
• 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.

"The curiosity and compassion route is always going to be so much more helpful and enjoyable than the route diet culture brings you on."

Healing your relationship with food can look very different when you have a neurodivergent brain, and in this episode, I’m joined by registered dietitian Abbey Roberts to talk about why traditional nutrition advice often misses the mark. From Abbey’s own late ADHD diagnosis and diet culture struggles to practical tools for creating a flexible, supportive way of eating, this conversation will help you rethink food, body trust, and what healing can look like for your unique brain.

✅ What You'll Learn:

• What it looks like to heal your relationship with food when you are balancing neurodivergence and food struggles
• How diet culture can amplify food struggles, guilt, and all-or-nothing thinking
• Why traditional nutrition advice often misses the mark for neurodivergent eaters
• Practical ways to create structure around food without falling into rigid food rules
• How to develop self-compassion and create structure without rigidity in your eating
• Simple, realistic tools to make eating feel easier, more accessible, and more supportive of your real life

🔗 Resources:

• Fork Diet Culture website
• Abbey's Instagram: @fork.diet.culture
• 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.

"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.