Diet Culture Rebel Podcast

• 209. How Diet Culture Harms Your Pelvic Floor (and What to Do About It) With Dr. Sara Reardon

  Today, Bonnie is joined by pelvic floor physical therapist and author of Floored, Dr. Sara Reardon, for an empowering, no-shame conversation about pelvic floor health, intuitive eating, and the surprising ways diet culture and disordered eating impact your body—from the inside out.If you’ve ever struggled to advocate for your body’s needs—whether it’s related to food, digestion, or postpartum healing—this episode is a must-listen. Dr. Sarah breaks down what your pelvic floor is, what “normal” actually looks like, and how shame, self-silencing, and unrealistic wellness culture expectations are holding women back from getting the care they deserve.What you’ll learn:Why pelvic floor issues are not just a postpartum problemHow disordered eating behaviors like restriction, vomiting, and amenorrhea affect your pelvic floorThe connection between body image, self-silencing, and delaying careHow to poop better (yes, really!) with tips for bowel positioning and strain reductionWhy sucking in your stomach can actually harm your pelvic floorHow to tell if your constipation is diet-related or a pelvic floor dysfunctionWhat vaginal dryness, prolapse, or pain during sex might be telling youWhy “don’t lift anything heavy” isn’t a real solution and what to do insteadA breakdown of what’s normal vs. what needs support in peeing, pooping, sex, and periodsMentioned in this episode:Buy Sara's book: Floored: A Woman's Guide to Pelvic Floor Health at Every Age and StageSquatty PottySara's Instagram: @the.vagina.whispererReady to Heal Your Relationship with Food?My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you’re ready to start your journey toward food freedom, visit https://dietculturerebel.com/insurance to learn more!Connect with Bonnie on Instagram: @diet.culture.rebel

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• 3 Gentle Nutrition Habits I’m Loving (That Aren’t Rooted in Diet Culture)

  In today’s episode, I'm diving into the real-life gentle nutrition habits I've recently embraced to show you what it truly looks like to honor your body’s needs without falling into the trap of diet culture perfectionism. From smoothies to matcha to supplements, I walk through approachable, sustainable changes that align with the reality of life as a busy parent. I also addresses diet culture’s fearmongering around calories, carbs, and blood sugar, busting myths with science and compassion.Covered in this episode:Why smoothies can support blood sugar regulation (yes, even when blended!)How intuitive eating respects your body’s capacity, not perfectionThe surprising truth about fiber in smoothiesWhy Bonnie added a fish oil supplement—and how she made that decisionExploring matcha as a gentle nutrition swap for coffee with acid refluxHow real-life barriers (like time and energy) can shape sustainable choicesThe role of satisfaction, variety, and attunement in gentle nutritionThis episode is packed with validation and helpful nuance, especially if you’re overwhelmed by nutrition advice or feel like your goals keep “failing.”Ready to Heal Your Relationship with Food?My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you’re ready to start your journey toward food freedom, visit https://dietculturerebel.com/insurance to learn more!Connect with Bonnie on Instagram: @diet.culture.rebel

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• What Diet Culture Gets Wrong About Gut Health (with Dr. Heather Finley)

  Hey rebel. Let’s be real, no one wants to talk about poop. Or gas. Or bloating. Or… binge eating. But so many of us are silently struggling with both food AND gut issues, and they’re more connected than you might think. In today’s episode, I’m joined by gut health specialist and registered dietitian Dr. Heather Finley to break the silence and unpack how things like chaotic eating, restriction, and disordered patterns can impact digestion, even if you think you’re eating enough overall. We talk about: Why your gut needs consistency and enough food to function well How restriction (even unintentional!) can affect your bowel movements and tolerance to fiber The nuanced role of meal spacing without falling into diet culture traps Why poop is actually a valuable signal from your body (yep, we went there!) Common gut health myths (greens powders, probiotics, and carnivore diets included!) This episode is packed with validation and insight, especially if you’re juggling digestive struggles while working on healing your relationship with food.   Check out Dr. Heather Finley https://www.instagram.com/drheatherfinley/?hl=en ----- 🎥 Free Training: Trust Your Body Again: An Intro to Intuitive Eating Learn why food feels so hard—and how to take the first step toward peace without guilt, obsession, or dieting. https://dietculturerebel.com/training   My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you’re ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more! Connect with Bonnie on Instagram: @diet.culture.rebel

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• 5 Things That Actually Helped Me Heal My Relationship With Food

  Rebels, today’s episode is a personal one. I’m sharing the five things that actually helped me heal my relationship with food. Not flashy Instagram tips or vague "just listen to your body" advice, but the real-deal shifts that made a lasting difference. These were originally shared in an Instagram Q&A, and the response was so powerful that I knew I had to go deeper on the podcast. So if you’re feeling overwhelmed by food, stuck in the binge-restrict cycle, or wondering when this gets easier—this episode is for you. Inside the episode, I cover: Why ditching timelines helped me make progress (and why rushing this work backfires) The problem with “never binge again” goals (and what to focus on instead) How I learned to tolerate fullness—and stop spiraling when I overate My go-to mindfulness tools for handling food impulsivity & more! And hey, if food feels confusing, chaotic, or like it takes up way too much headspace, check out my free training: Trust Your Body Again: An Intro to Intuitive Eating ----- Ready to Heal Your Relationship with Food? My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you’re ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more! Connect with Bonnie on Instagram: @diet.culture.rebel

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• Cannabis Use & Intuitive Eating with Leah Kern, RD

  In today’s episode, we’re diving into a topic that’s rarely discussed in the intuitive eating space—cannabis. Registered dietitian Leah Kern joins me to explore how cannabis and intuitive eating can coexist, and why blaming “the munchies” for out-of-control eating misses the bigger picture. Leah shares: Why cannabis can heighten pleasure around food (and why that’s not a bad thing) What actually drives binge-like eating when high, and how diet culture plays a role How to build interoceptive awareness and body trust outside of altered states Real-world tips to stop binge eating when high (and why they matter when you’re sober too) & more! You’re going to walk away with a more grounded understanding of how body attunement and intuitive eating apply in all kinds of situations. Connect with Leah: @leahkernrd leahkernrd.com ----- 🎥 Free Training: Trust Your Body Again: An Intro to Intuitive Eating Learn why food feels so hard—and how to take the first step toward peace without guilt, obsession, or dieting. https://dietculturerebel.com/free-training My team of registered dietitians is now accepting insurance for one-on-one nutrition counseling! Spots are limited, so if you’re ready to start your journey toward food freedom, visit dietculturerebel.com/insurance to learn more! Connect with Bonnie on Instagram: @diet.culture.rebel  

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