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Diet Culture Rebel Podcast — Health & Fitness
Diet Culture Rebel Podcast

Ready to eat without guilt, support your actual health, and start giving diet culture the middle finger? You’re in the right place.

The Diet Culture Rebel podcast is your trusted space for breaking free from food rules, healing your relationship with your body, and learning how to eat without shame, stress, or obsession – while honoring your health in a way that actually feels good.

Hosted by Registered Dietitian and Certified Intuitive Eating Counselor Bonnie Roney, each episode delivers straightforward, no-BS guidance to help you ditch diets for good. Through expert interviews and solo deep dives, Bonnie brings you health-promoting, mindset-shifting insights that leave you feeling empowered – not overwhelmed.

“I’ve learned what’s happening inside my brain and body, and [Bonnie] gives incredible suggestions and insights on how to start the process of healing my relationship with food.”
– Diet Culture Rebel listener

With over 200 episodes and thousands of weekly listeners, this podcast is your permission slip to trust your body, reject diet culture, and take your power back – one episode at a time.

Subscribe now and listen every Wednesday.
👉 Connect with Bonnie on Instagram @DietCultureRebel
👉 Learn more about working with the DCR team at DietCultureRebel.com

Copyright: © Diet Culture Rebel Podcast

Latest Episodes:

259. Is Fasting Healthy or Just Another Diet Trend? Jun 17, 2026

Show notes

“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.

258. From Shame, Guilt, and Restriction to Food Freedom (Mary's Story) Jun 10, 2026

Show notes

"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.

257. 3 Mindset Shifts That Helped Me Heal My Relationship With Food Jun 03, 2026

Show notes

"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.

256. Should You Take Creatine? Here's What to Know About This Popular Supplement May 27, 2026

Show notes

"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.

255. Neurodivergence, Food Struggles, and Finding What Actually Works for You with Abbey Roberts May 20, 2026

Show notes

"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.

254. 10k Steps a Day: Do You Really Need to Hit this Goal? May 13, 2026

Show notes

"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.

253. Understanding Your Inner Critic (And How to Respond) with Dr. Jeanne Catanzaro May 06, 2026

Show notes

“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.

252. Protein Goals, Hunger Cues, & The Honeymoon Phase (Q&A) Apr 29, 2026

Show notes

"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.

251. How Medical Students for Size Inclusivity Are Breaking the Cycle of Weight-Centric Care (with Jackie Liu from MSSI) Apr 22, 2026

Show notes

"Weight neutral healthcare will allow people to access healthcare in a non-stigmatized and welcoming way, and will be treated the same as a patient of any body size."

Have you ever walked into a doctor’s office excited about your progress with intuitive eating, only to leave questioning everything after your doctor brought the conversation back to your weight? You’re not alone. In this episode, I’m joined by Jackie Liu, a third-year medical student at Harvard and co-advocacy lead for Medical Students for Size Inclusivity (MSSI). Together, we unpack what weight-neutral healthcare really looks like, why it matters, and how weight stigma impacts your ability to trust your body. We also explore the power dynamics in medical settings and share practical ways to advocate for yourself and find more supportive care so you can leave guilt and shame behind.

✅ What You’ll Learn:

How weight neutral healthcare differs from the weight-focused appointments we’re so used to
Why the healthcare system’s view of bodies isn't the absolute truth, and why your body is not the problem
The impact weight stigma and anti-fat bias have on your willingness to seek care (and your self-blame)
What it actually looks like to walk into a weight neutral appointment, and real-life examples you can use to advocate for yourself
The shift happening among medical students and healthcare providers who are questioning the status quo

🔗 Resources:

MSSI Website
Association for Weight and Size Inclusive Medicine
National Association to Advance Fat Acceptance (NAAFA)
Ragen Chastain's Substack
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.

250. 3 Mindful Eating Tips You Can Try Today Apr 15, 2026

Show notes

"Mindful eating, at its core, is about how you eat, not what you eat or how much you eat."

Ready to rethink everything you’ve been told about mindful eating? In this episode, we ditch diet culture definitions and get back to what mindful eating really is. I also share three easy, realistic mindful eating tips to help you tune into your body, stay present, and feel more satisfied...no pressure, rules, or perfection needed.

What You’ll Learn:

Why diet culture misinformation has shaped our beliefs about mindful eating
How mindful eating is about how you eat (not what or how much you eat)
Simple, everyday mindful eating check ins for your next meal
When mindful eating is not the best tool, and how to practice compassion for yourself in those moments
How sensory specific satiety can help you understand your changing satisfaction while eating

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.

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