intuitive living

Food Psych #162: Self-Esteem and Diet Recovery with Victoria Welsby

Victoria+Welsby+headshot.jpg

Body-image activist Victoria Welsby joins us to discuss the connection between self-esteem and intuitive eating, how to heal from trauma related to food and body, fighting back against internalized fatphobia and body shame, setting compassionate boundaries, and so much more! Plus, Christy answers a listener question about how to dissuade kids when they begin to subscribe to diet culture and body shaming.

Victoria is a body image activist, confidence expert, Adjunct Professor at UBC and TEDx speaker. She went from being homeless, abused with self esteem that was achingly low into the courageous fat activist and change maker she is today. Victoria helps people fall in love with themselves and is dedicated to changing the way society views fat bodies. Find her online at BamPowLife.com, and join her free webinar "The 4 Steps I Took to Go from Meek and Mild to Courageous and Confident" (my affiliate link).

 

We Discuss:

  • Victoria’s relationship with food growing up, including how food insecurity, diet culture, alcoholism, and fatphobia affected how she related to food and her body

  • Victoria’s experience with restriction, over-exercising, bingeing, and other disordered eating patterns

  • Victoria’s struggle with negative self-esteem, an abusive relationship, and homelessness

  • The feeling of being out of control around food, and how that is often an indication that we aren’t eating enough on a consistent basis

  • The cultural associations we make with fat, and how media representation reinforces our belief that fat is bad

  • Fatphobia in children’s programming, and the challenge of parenting in a body-positive way

  • The importance of being able to rely on our gut instincts, and how positive self-esteem promotes our ability to listen to our intuition

  • How intuitive eating can lead to intuitive living

  • Victoria’s process to find healing from the trauma she experienced, how therapy helped her to break down her own internalized fatphobia, and how fat representation and fat activism lifted her out of her self-hatred

  • Navigating re-learning everything about food, our bodies, and what we deserve

  • Victoria’s experience with EMDR, how it helped her to break down her fear and shame around food and her body, and how she created a space to help her feel safe around food

  • How to set boundaries around food and diet culture with the people that you love, and how someone’s reaction to you setting a boundary can clue you in on the safety of those relationships

  • The process of finding the right partner, and how processing our own trauma can help us move past difficult patterns in relationships

 

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 raise kids to be resilient against diet culture and body shame? Can a child’s natural rebellious energy help spark curiosity about anti-diet work? Is there a way to explain to kids that certain thoughts keep us down, but others help us to flourish? How much power is there in planting a seed for change? What are some resources for raising body-positive children?

(Resources Mentioned: Elizabeth Scott’s Food Psych Podcast episode, Intuitive Eating, 3rd ed. by Evelyn Tribole and Elyse Resch, Your Child’s Weight: Helping Without Harming by Ellyn Satter, and Ellyn Satter’s work)

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Food Psych #132: Diet-Culture Recovery, Body Trust, and Plus-Size Representation with Meredith Noble

Meredith Noble

Certified Body Trust Provider and life coach Meredith Noble comes on the show this week to talk about how intuitive eating becomes intuitive living, the importance of finding a Health at Every Size, fat-positive community for finding body acceptance, the problem with diet culture and how it’s embedded within the medical community, giving ourselves space to feel our feelings, and much more! PLUS, Christy answers a listener question about how to get started with this podcast.

Meredith Noble is a Certified Body Trust® Provider and life coach who helps plus-size people find food and body peace. Her practice combines Health at Every Size®, Body Trust® and intuitive eating philosophies with feminism and fat acceptance. With her compassion and expertise, her clients learn how to feel more comfortable in their skin, be at ease around food, and leave toxic diet culture behind. Find her online at GenerousPlan.com.

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 :)

Get Christy's BRAND NEW online course for fellow health & wellness pros, Master Your Anti-Diet Message, at christyharrison.com/message.

 

We Discuss:

  • Meredith’s relationship with food growing up, including the limitations put on candy and learning about dieting and food restriction from a young age

  • Bingeing and overeating in response to the scarcity mentality

  • Puberty, weight gain, and how Meredith’s relationship with her body was integrated into her relationship with food

  • The social experience of shopping, the struggles of being plus size at a young age, and burgeoning body dissatisfaction

  • How the endorsement of weight loss efforts and restrictive diets from medical professionals feeds into disordered eating

  • Meredith’s experience with Weight Watchers, including the idea of community and support around dieting

  • The effect of doctor authority, and remembering that medical professionals are influenced by diet culture as much as the rest of us

  • Shame and isolation around bingeing and emotional eating

  • Feeling out of control around food

  • How effective the victim blaming of the diet industry is

  • The investments we make into diet culture

  • How important community is in the Health at Every Size, body acceptance, disordered-eating recovery journey

  • Meredith’s transition into the “clean eating” world

  • Meredith’s stepping stones to the Health at Every Size paradigm

  • The importance of mental readiness to integrate the Health at Every Size, size acceptance movement

  • Food insecurity as a risk factor for eating disorders

  • Acknowledging our privilege and embracing intersectionality

  • Learning about emotional restriction, giving up on the pursuit of weight loss, and embracing intuitive eating

  • Finding body acceptance through finding a fat-positive community

  • The parallels between compassion and body respect

  • Meredith’s experience of being hyperaware of her body, and how being surrounded by other people in larger bodies allowed her to no longer by hyper-vigilant

  • Creating diet-culture-free spaces, both online and in-person

  • Balancing being aware of your body in order to heal it with forgetting about your body in order to embody healing

  • Intuitive eating, how the mental effort required to tap into your inner wisdom decreases over time, rooting out the diet mentality with our food behaviors, and how body image factors into healing our relationship with food

  • Giving yourself space to feel your feelings and grieve the thin ideal

  • Somatic experiencing techniques, feeling emotions through the body, and working with a therapist to find healing

  • Meredith and Christy’s professional transitions into Health at Every Size work

  • How intuitive eating spills into intuitive living

 

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

Where does a Food-Psych-Podcast newbie start? Are there some Food Psych episodes that are helpful to return to in order to give us an anti-diet refresher and to remind us how diet culture embodies “The Life Thief” role? How has the podcast evolved since its inception in 2013?

(Resources Mentioned: Food Psych Podcast Episode #127 with Ashley Seruya, Food Psych Podcast Episode #106 with Ijeoma Oluo, Food Psych Podcast Episode #121 with Emily Contois, Food Psych Podcast Episode #99 with Lindy West, Food Psych Podcast Episode #94 with Alan Levinovitz, Isabel Foxen Duke’s first Food Psych episode, Katie Dalebout’s first Food Psych episode, and gain access to Season One of Food Psych Podcast with a Food Psych Premium Membership here!)

 

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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.

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Food Psych #122: How Anger Can Help in Diet Recovery and Body Acceptance with Carmen Cool

Carmen Cool

Anti-diet psychotherapist and Health at Every Size advocate Carmen Cool joins to talk about embracing anger against diet culture and the patriarchy, how to give yourself permission to engage in health-promoting behaviors for non-diet reasons, why intersectional feminism was so integral to her eating disorder recovery, the perceived hierarchy of disordered eating behaviors, her experience training health professionals in a weight-inclusive model, the social determinants of health and issues of access, and much more! PLUS, Christy answers a listener question about dealing with nighttime binges.

Carmen is a psychotherapist, educator, speaker, and a cupcake connoisseur. In addition to being a therapist for 17 years, she has started and run a nonprofit, created youth programs, and speaks internationally on Health At Every Size ®, feminism and eating disorders, and weight stigma.

Her work is focused on dismantling diet culture, healing our relationship to food and body, and supporting the next generation of body positive leaders. She is the immediate past Board President of the Association for Size Diversity and Health, was named “Most Inspiring Individual” in Boulder, Colorado and was the recipient of the Excellence in Eating Disorder Advocacy Award in Washington, DC.

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 :)

Join the Food Psych Facebook group to connect with fellow listeners around the world!

 

We Discuss:

  • Carmen’s relationship with food growing up, including her experience with diet culture at a young age

  • Food as a source of comfort

  • Carmen’s experience with binge eating disorder, including sneaking food

  • Preoccupation with weight gain, and looking to diets and restriction as the answer

  • The toxic nature of body-related compliments due to weight loss

  • Carmen’s transition from dieting into bulimia

  • How food and body obsession take over our time and brain space

  • Carmen’s experience in an eating disorder treatment center

  • The impact of feminism and therapy in eating disorder recovery

  • How mainstream the diet/binge cycle has become

  • The intersection of weight stigma and eating disorders

  • Carmen’s experience having an eating disorder alongside her sister’s struggle with anorexia

  • The privilege that those with anorexia have vs other eating disorders

  • Carmen’s introduction to Health at Every Size and fat acceptance

  • Putting together the personal and the political

  • Intersectional feminism’s impact on the body acceptance, fat acceptance, and eating disorder recovery movements

  • Rejecting body ideals and embracing anger at the patriarchy

  • Why diet culture is a life thief

  • Making peace with food and movement choices previously associated with diet culture

  • Carmen’s introduction to mindfulness, intuitive eating, and body work through massage therapy

  • Self-care, non-judgmental awareness and observation, self-compassion, and an attitude of curiosity

  • Going from eating disorder recovery to intuitive living

  • The problem with weight loss models in eating disorder treatment

  • The need for weight-inclusive care

  • The influence of social determinants of health, the accessibility of intuitive eating and joyful movement, and the issue of healthism

  • Carmen’s work with health professionals to bring them into a weight-inclusive model

  • Making space for planting seeds of change while also not being overly invested in everyone’s individual process

 

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 deal with nighttime bingeing, especially if we’re already trying our best to eat enough throughout the day? Can we guide ourselves through these food and body struggles using our own intuition? How does emotional eating, food insecurity, deprivation, diet culture, and more contribute to bingeing behaviors? What are some ways we can experiment with an evening snack to stave off nighttime eating? Is the diet mentality still reinforcing subtle restriction, leading to ravenous hunger?

(Resources Mentioned: Isabel Foxen Duke’s second and third Food Psych Podcast episodes on emotional eating)

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