If you’ve ever felt like food has way too much power over you, this episode will help you understand why. You’ll learn why restriction backfires, why your body size isn't your fault, and what the science really says about weight and health. Most importantly, you’ll see that there's a reason food and body image has felt so heavy for so many years.

Explore how weight cycling harms your health, why diet culture reinforces deeper social injustices, and how its messages quietly shapes your values. You’ll get practical tools for detangling yourself from diet culture so you can reconnect with your body's innate wisdom and start eating intuitively!

Even after tossing the diet books and deleting MyFitnessPal, those old food rules often linger. This step teaches you how to rewire those unhelpful thoughts. You'll learn how to build new neural pathways using the "And Statement." You'll also learn how your negative food mindset wasn't just harming you mentally, but also physically. 

If you’ve been outsourcing your eating decisions to food rules or apps, the muscle of dropping into your body is likely very rusty. In this step you'll learn how to not only hear your cues, but also honor them. You'll learn all about the Hunger Fullness Scale (my favorite resource!) and you'll get an assignment to practice implementing it.

Diet culture teaches you that you shouldn't keep too much food in the house because you can't be trusted to have enough "discipline." In this episode, you'll learn why limiting your access to food actually triggers overeating, how to approach stocking your home, and how food abundance impacts your brain.

Feeling full doesn’t always mean feeling satisfied—and when satisfaction is missing, it often leads to cravings, constant thoughts about food, or overeating later. This episode explores why pleasure is a vital part of nourishment, how enjoying your food actually improves digestion, and ideas for how to infuse satisfaction into your meals and snacks. 

Feeling out of control around certain foods doesn’t mean you’re “addicted”—it’s often the result of restriction. This episode unpacks the science behind forbidden foods, explains the habituation effect, and guides you through a controlled experiment to rebuild trust with your "bingey" foods.

Stopping when you’re full can feel easier said than done. This episode explores the reasons why overeating happens. You’ll learn how to recognize "the want beneath the want," navigate social situations, and respond to overeating with curiosity, not shame. 

Contrary to common misconceptions, Intuitive Eating is not just eating whatever you want. It's also about using objective nutrition science to optimize how you want to feel in your body. In this step, you'll learn simple nutrition science so you can build optimized meals and snacks from a place of self-care, not self-control. 

While this audio course mainly focuses on feeling normal around food, we can't talk about food without talking about body image. In this episode, body image therapist Bri Campos goes through common concerns like: "I hate how I look in photos." "What if I'm uncomfortable with my body size?" "How do I deal with the fear of being judged for my body?" At the end of the episode, she leaves you with 5 things you can do to work on feeling more confident in your body right now.