Food Psych #163: How to Unlearn Diet Culture's Rules with April Quioh


TV writer and She’s All Fat podcast co-host April K. Quioh joins us to talk about how intersectional feminism and sociology helped her to finally let go of dieting and embrace her body size, why we need to challenge fatphobia and fight for it to be considered a valid form of discrimination, why it’s important to unlearn the diet-culture rules we’ve internalized around food and our bodies, the historical roots of diet culture, and so much more! Plus, Christy answers a listener question about how to know if you're ready to start re-learning intuitive eating.

April K. Quioh is a comedy writer and podcast host from Minneapolis, Minnesota. She writes about fun stuff like popular culture, love, and blackness and has worked on television shows on Comedy Central, YouTubeRed, and Netflix. She has perfect skin and is a lawful good. She currently co-hosts and produces She's All Fat, a podcast about body positivity and intersectional feminism. Find her online at

Start sleeping ahead of the curve with Casper. Get $50 toward select mattresses by visiting and using the code PSYCH at checkout. That’s, offer code PSYCH for $50 off your mattress purchase. Terms and conditions apply.

Get $20 off your first Simple Contacts order! Just go to or enter the code PSYCH20 at checkout

Go to and check out their special bundles and pack pricing. Food Psych listeners will get an extra 15% off with the code FOODPSYCH.


We Discuss:

  • April’s relationship with food growing up, including her experience with going on diets with her family and exploring the different kinds of beauty ideals she was exposed to

  • April’s process of breaking free from dieting, reconnecting with her internal cues, and her feelings around intuitive eating

  • Why it’s important to unlearn the diet-culture rules we’ve internalized around food and our bodies

  • How intersectional feminism and sociology helped April to finally let go of dieting and embrace fat acceptance and body positivity

  • The role of body-positive Instagram bloggers in her journey to body acceptance

  • April’s experience with internal and external body shame

  • Why we need to extend compassion to parents who pass diet culture along to their children

  • The historical roots of diet culture, and how race plays a role in our body expectations

  • April’s exploration of storytelling, how she found her passion for writing, and her professional journey to television writing in Los Angeles

  • Fatphobia and discrimination in the entertainment industry, and the ways in which April has had to navigate calling out weight stigma and racism in professional settings

  • Why we need to shame people who are fat-shamers

  • The power in calling out injustice on a public platform

  • How to talk to the people in our lives about Health at Every Size and weight-based discrimination, and why we need to remember that our time and our mental health is more important than trying to change the minds of people who aren’t open to hearing alternative viewpoints

  • Why fatness does not equate to health status, and why people have such a visceral reaction being told that people at every size can pursue and embody health

  • Why we need to challenge fatphobia and fight for it to be considered a valid form of discrimination

  • The birth of the She’s All Fat Podcast and the value in sharing our trauma with the world


Resources Mentioned

Some of the links below are affiliate links. Affiliates or not, we only recommend products and services that align with our values.

Listener Question of the Week

How do we know when we’re ready for intuitive eating? Is working with an intuitive eating therapist or nutrition coach a good path for intuitive eating support? How does deprivation play a role in bingeing and feelings of overeating? Does the current representation of eating disorders hold us back from finding recovery? Why do we turn to food to soothe or emotions, and how can we stop?

(Resources Mentioned: Certified Intuitive Eating Counselors Directory, Judith Matz’s Food Psych Podcast episode, Isabel Foxen Duke’s first Food Psych Podcast episode, Intuitive Eating Fundamentals online course)

Get the Transcript of This Episode

Join my email list to get the transcript delivered to your inbox instantly!

We won't send you spam. Unsubscribe at any time. Powered by Seva

Food Psych #151: Emotional Eating and Diet Culture with Judith Matz


Anti-diet therapist and author Judith Matz joins us to talk about shifting the focus of emotional eating toward the underlying deprivation and diet mentality, why turning to food to meet emotional needs isn’t an “eating problem” but a “soothing problem,” how diet culture and marginalization rob us of the ability to meet our needs, why Health at Every Size and intuitive eating are better approaches for true health, Judith’s work teaching other therapists about weight stigma, and so much more! Plus, Christy answers a listener question about how to frame public health efforts to change the built environment in a way that doesn’t stigmatize people in larger bodies.

Judith is the co-author of two books on the topics of eating and weight struggles.

Beyond a Shadow of a Diet: The Comprehensive Guide to Treating Binge Eating Disorder, Compulsive Eating and Emotional Overeating has been called “the new bible” on this topic for professionals. The Diet Survivor’s Handbook: 60 Lessons in Eating, Acceptance and Self-Care was a #1 bestseller on Amazon and a favorite resource for therapists to use with clients. She is also the author of Amanda’s Big Dream, a children’s book that helps kids to pursue their dreams – at any size!

Judith has a private practice in Skokie, IL, where she focuses her work with clients who want to get off the diet/binge rollercoaster and learn to feel at home in their bodies. Through her individual counseling, groups, workshops, presentations and books, Judith has helped thousands of people to develop self-care skills that increase physical, emotional and spiritual wellbeing without a focus on the pursuit of weight loss. Through educational programs, she is dedicated to helping people end the preoccupation with food and weight and to fighting weight stigma.

Judith is a popular speaker at national conferences and descriptions of her work have appeared in the media including the New York Times, LA Times, Allure, Fitness, Self, Shape, Today’s Dietitian, Diabetes Self-Management, Psychotherapy Networker, NBC News Chicago, Huffington Post Live, and she appears in the documentary America The Beautiful 2. Find her online at



  • Judith’s relationship with food growing up, including how intuitive it was when she was young, and how that changed with the introduction of body comparisons and commentary from peers

  • Recognizing the connection between restriction and binging

  • Judith’s experience with weight gain, weight cycling, and the restrict-binge cycle

  • How thin privilege shielded Judith from some of the negative impact of diet culture

  • The ways in which we can make children resilient against fatphobia and body shaming

  • The bonding experience of dieting and the toxicity of weight-related compliments

  • How many of us are complicit in diet culture even when we don’t realize it

  • The Weight Watchers announcement about their free program for teens, and why it’s unethical to be pushing intentional weight loss onto impressionable young kids

  • Why Health at Every Size is a better approach for true health

  • The shame attached to the diet-binge cycle and the inevitable weight regain

  • Judith’s professional work in mental health and therapy, and her experience working in a diet-centric program

  • Why eating behaviors aren’t all about the psychology, and why intuitive eating needs to be factored into the healing process for people struggling with binge eating

  • The ways in which physical deprivation, rather than emotional eating, drives binge behaviors

  • Why we need to suss out the influence of the diet mentality on our food choices before we ask questions about whether or not we’re emotionally eating

  • Judith’s work teaching other therapists about weight stigma, and how professionals who continue to perpetuate the diet-centric paradigm are complicit in the oppression of people in larger bodies

  • The problem with assumptions about eating behavior based on body size

  • Shifting the focus of emotional eating from being an “eating problem” to being a “soothing problem”

  • Utilizing compassion on our journey to find new coping mechanisms, and why we can always use food as an emotional coping skill

  • Shifting from being in control to being in charge

  • How leaving behind dieting and shifting to intuitive eating can decrease anxiety and allow ourselves the space to take care of ourselves through depression and other stressors

  • The ways in which diet culture and marginalization rob us of the ability to meet our needs

  • How marginalization and food insecurity affects our relationship with food and our ability to heal, and how the restrict-binge cycle becomes protective and adaptive in this situation

  • The grief process of letting go of dieting

  • The negative health outcomes related to weight cycling and weight stigma, and the health benefits of intuitive eating

  • Judith’s efforts to integrate Health at Every Size and social justice into her therapeutic practice

  • The positive and negative implications of social media, and how diet culture has gotten more aggressive while resources have become more abundant

  • Why diet culture is The Life Thief, and how it robs people of meaningful conversations



Some of the links below are affiliate links. Affiliates or not, we only recommend products and services that align with our values.




How do we support health for everyone and support increased access to health-promoting variables without resorting to fatphobia? Are there ways to sneak weight-incisive language into public health research? How can changes in the unit environment improve people’s health, regardless of body size? Are there ways in which individuals can develop a compulsive, extreme relationship to exercise or food commonly thought of as “healthy?” How does cultural familiarity with certain foods affect people’s ability to interact with these foods? What research is out there about weight stigma and health disparity related to social inequities?

(Resources Mentioned: "Weight Science: Evaluating the evidence for a paradigm shift” by Linda Bacon and Lucy Aphramor, Linda Bacon and their Food Psych Podcast episode, Lucy Aphramor and her Food Psych Podcast episode, "Weighed down by stigma: How weight-based social identity threat contributes to weight gain and poor health,” Journal of Social Issues, Vol 70, Number 2)

Get the Transcript of This Episode

Enter your email address to get the transcript delivered instantly!

We won't send you spam. Unsubscribe at any time. Powered by ConvertKit

Food Psych #127: Intuitive Eating & Health At Every Size FAQs with Ashley Seruya & Christy Harrison

Ashley Seruya & Christy Harrison

This week is a very special edition of Food Psych! Rather than having a new guest on, I felt it was time to have an episode devoted to laying out the concepts and perspectives that we talk about every single week. This episode is ideal for newcomers to the Food Psych crew, for you to come back to when you’re struggling to remain true to the tenets of Health at Every Size and intuitive eating in this diet-culture world, and for you to share with friends and family who need an overview of the philosophy.

My Administrative and Community Manager, Ashley Seruya, joins me this week to pose some burning questions that get to the heart of what this podcast, and the anti-diet movement, is all about. Ashley is a current MSW student at Fordham University and a fellow anti-diet activist and body liberation advocate. She’s passionate about Health at Every Size and recovery, and hopes to one day combine her training in writing, social work, intuitive eating, Health at Every Size, and more to help the world recover from diet culture at large. Keep up with her work through her Instagram, where she shares posts about her beloved pets, self-care, eating disorder recovery, mental health, and more!

Grab Christy's free guide, 7 simple strategies for finding peace and freedom with food, to start your intuitive eating journey. You can also text "7STRATEGIES" to the phone number 44222 to get it on the go :)


We Discuss:

  • What is intuitive eating?

    • The 10 principles of intuitive eating, and the connection between intuitive eating and eating disorder recovery

    • Why gentle nutrition comes at the END of the intuitive eating process, and why rejecting the diet mentality is the FIRST principle

    • The role of an intuitive eating coach and counselor

    • How mental health and self-care play a role in the intuitive eating journey

    • The role of diet culture in disordered eating

    • Recovery as a nonlinear process

  • What is Health at Every Size (HAES)?

    • The weight-neutral approach

    • The truth about intentional weight loss

    • The cost of sustaining intentional weight loss

    • Set-point weight theory, the famine response, and breaking down weight science

    • The history of HAES and the non-diet approach

    • Fat activism and the fat acceptance movement

    • How HAES incorporates intuitive eating, joyful movement, and self-care

    • The importance of size diversity in the HAES movement and embracing the genetic determination of body size

    • The caveat of HAES with eating disorder recovery and weight restoration

  • What's the connection between eating disorder recovery, chronic dieting, Health at Every Size, and intuitive eating?

    • The path of eating disorder recovery to intuitive eating

    • The spectrum of eating behaviors, from full blown eating disorders to disordered eating and chronic dieting

    • Diagnosis criteria and the prevalence of undiagnosed disordered eating

    • The importance of a weight-neutral, Health at Every Size approach to recovery

    • Risk factors of orthorexia

    • Why we don’t have a moral obligation to pursue health, and varying limitations to achieving health

  • I have an eating disorder. Can I do intuitive eating?

    • Which principles of intuitive eating we can practice while in eating disorder recovery

    • Why we need to avoid the hunger and fullness parts of intuitive eating while in recovery

    • The concept of nutritional rehabilitation

    • The relationship between emotional eating and disordered eating, and the importance of not demonizing emotional eating as a coping mechanism

    • Why gentle nutrition and joyful movement should wait toward the very end of the process

    • The importance of working with an eating disorder dietitian with HAES and intuitive eating training in the recovery process

  • I'm gaining weight. Am I doing intuitive eating wrong? How do I cope?

    • The difference between body acceptance, body respect, body trust, body positivity, and body love

    • Letting go of internalized weight stigma and body shame

  • How can I trust my body if every time I try to listen to it I end up face-first in a tub of ice cream?

    • The impact of restriction and deprivation on food behaviors, including food insecurity

    • Biological need for increased dietary intake, including during puberty

    • The effect of shame in feeling out of control around food and binge eating

    • Gender identity and struggling with trans issues and body image

    • Understanding that body trust is a process

    • Breaking down the concept of food addiction

  • How can I eat whatever I want if I'm concerned for my health? You're a nutritionist, so shouldn't you be telling me to eat fruits and vegetables?

    • Mental health, discrimination and stigma, and social situations that determine our health status regardless of nutrition (AKA social determinants of health)

    • The shapeshifting nature of diet culture

    • Diet culture’s effect on the medical model, weight science, and dietetics education

    • An intuitive eating counselor’s role in telling people what to eat

  • How do I make sure I don't turn intuitive eating into a diet?

    • How to avoid the hunger and fullness diet

    • How to recognize and root out subtle diet mentality

    • Using self-compassion to get you through the unlearning process

  • What if I'm "too" fat? Is there a threshold where Health at Every Size doesn't apply anymore?

    • Weight stigma’s influence on health status

    • Fatphobia’s effect on internalized weight stigma

    • Stigma resistance and resiliency

    • The effect of weight cycling on health outcomes

  • Aren't you worried you're promoting “obesity”?

    • The many issues with the term “obesity,” the “obesity epidemic,” and pathologizing larger bodies

    • The truth of size diversity

    • Fat acceptance and reclaiming the word “fat”

    • The genetic and environmental influences on body size

    • Finding the joy in life no matter your size

    • Discovering body acceptance and making room for all people to love their bodies

  • As a person in a smaller body, why are you so vocal about fat acceptance?

    • Thin privilege, and using our privilege to speak out for those more marginalized (AKA becoming thin allies)

    • The universality of body shame

    • The influence of weight stigma on eating disorders

    • The parallels of the fat acceptance movement to other social justice movements

  • Rapid fire

    • What is healthism?

    • What is diet culture?

    • What is fatphobia?

    • What is body liberation? And why have you decided to use body liberation instead of body positivity?

    • Why is body liberation/body positivity a social justice movement? (including fatphobia in woke spaces)

    • How does intersectional feminism and femme empowerment factor into all of this? (including the trans experience and grappling with the patriarchy)


Resources Mentioned

Some of the links below are affiliate links. Affiliates or not, we only recommend products and services that align with our values.

Get the Transcript of This Episode

Join my email list to get the transcript delivered to your inbox instantly!

We won't send you spam. Unsubscribe at any time. Powered by ConvertKit