Welcome back to Rebuilding Trust With Your Body, it’s Katy here. First of all, if you’re listening to this around the time it comes out, Happy Holidays! I am so glad that you’re here, and I’m honored to be in your ear right now. This podcast is certainly a labor of love, and I am here for it. It’s one of my favorite things to do – and that’s because of you listening, and connecting, and the DM conversations we have and the emails that I get from you. I am so honored to do this work and to be part of your journey in any way. 

Now this might have started off warm and fuzzy – BUT…

This is not an episode that’s going to make you feel cozy, or cuddly, and it’s certainly not an episode that’s going to tell you what you want to hear. It’s where I’m going to give you some tough love – because I care about you. I want you to have peace with food, and to honor your health. And there are a lot of you listening to this who are making these mistakes that we’re going to cover.

Before we dive into our main topic for today, you know what time it is…We’ve got some Wellness Woo to talk about. 

Wellness Woo is the stuff that diet and wellness culture tells us we should do in the name of health, but it’s really based on pseudoscience, exaggerated claims, or just nonsense. 

Today’s Wellness Woo is: Dialysis https://www.instagram.com/reel/DRAm1-1iM2Q/?igsh=dDNkcGh4YmZjMDh4

Yes, you heard that right. Wellness culture has reached new lows. 

There are wellness centers that are offering people dialysis – people who have perfectly healthy kidneys – and they’re telling them that they need to do the same dialysis that is made for people with literal kidney failure…and they’re calling this wellness, and biohacking, and detoxing. 

Let me be very clear about this: Your kidneys already detox you – FOR FREE. (Your liver helps with it too.) 

I reached out to my friend and colleague Vanessa Connoly, a dietitian who specializes in kidney disease, and I asked her what her thoughts are about this wellness trend, and here’s what she told me:

Your working kidneys are not the problem. 

They claim that:
Removes Toxins & Balances Fluids: It takes over failing kidneys to clean blood, manage electrolytes, and control blood pressure, which makes you feel better and reduces hospitalizations.

• Improves Energy & Mood: Getting enough dialysis can boost energy, improve mood, and give you a better outlook.
• Enhances Nutrition: Better waste removal can mean fewer dietary restrictions and better nutrient absorption

You need hydration, sleep, fuel. 

If you have an example of Wellness Woo that you want to share, send it to me at rebuildingtrustwithyourbody@gmail.com. 

Ok, that’s enough of that. Moving on to today’s main topic…4 mistakes to avoid if you want sustainable health with IE in 2026.

MISTAKE #1: You continuously tell yourself you’re going to start over on Monday or on Jan 1, and guess what? I know that’s not going to last, and you know that’s not going to last. If it were, this episode wouldn’t be playing on your phone right now. You wouldn’t have even clicked play on your phone because it would have already worked. INSTEAD…You need to pick something that you can do for the long-term that’s actually sustainable for your nutrition, and doesn’t require you to cut out things. 

• “Starting over” or telling yourself that you just need to “get through” the holidays and you’ll “fix this” in January isn’t a winning strategy. All that’s going to do is leave you stuck in this exact same spot 12 months from now, having the same old thoughts about starting over. Repeatedly starting over on Monday or in January is like that movie Groundhog Day…
• If you want to improve your health and nutrition, we need to focus on something that’s sustainable, doesn’t require restriction, that ACTUALLY will improve your health, and that doesn’t create the need for “cheat days.”
• Examples:
  • Pairing carbs with protein for blood sugar balance and satiety
  • Drinking enough water (there is such thing as too much)
  • Adding in more n-3 fats
  • Fiber
  • More color on your plate
  • Consistent eating schedule
  • Managing GERD symptoms
  • More soluble fiber if your LDL is high
  • If your issue is emotional eating or impulsive eating…(explain)
  • If you find yourself “being good” all week w/ IE and cutting loose on the weekends…(explain)

MISTAKE #2: You compare yourself to someone else and your body – and guess what? That someone else might be your body from 10 years ago – and that’s not any better. 

• I’m going to be blunt here: Comparing your body is a complete waste of time. Whether you’re comparing to your old body, your friend’s body, the other moms at your kids’ school’s bodies, your mom or sister, or a past version of yourself…WHAT GOOD IS THAT DOING YOU?
• One of my clients was struggling with this BIG TIME. She was comparing herself left and right – to people on IG, and to past photos of herself. And you know what? She didn’t like herself at the time in those old photos either. 
• Comparison is a TRAP. It will steal your joy and make you feel like crap about yourself. What someone else’s body looks like has nothing to do with what your body is meant to look like.
• Even if you come out on the winning side of the comparison – how’s that helping you? If you’re looking at someone else and thinking that you look better than them, 1) that’s really disconnecting; 2) it’s setting up this air of superiority for you; 3) it’s a house of cards that will crumble the second that you start losing the comparison; 4) you’re only further entrenching in your mind the internalized fat phobia that creates body image issues in the first place. 
• You’ve got to stop comparing. 

MISTAKE #3: This one’s going to ruffle some feathers…You are someone who consistently identifies as a DIY’er …and guess what..you are also a ‘stay stucker’. There, I said it.

• You keep telling yourself “I should be able to figure this out on my own” – and you’re listening to podcast episodes, reading books, lurking in FB groups, following all the IE coaches on social media…and you’re trying to piece this together like it’s a DIY home renovation project. 
• Sure that bathroom vanity it might look ok on the surface – but in the next 6 months the sink’s going to be leaking, the grout is falling apart, and your hot and cold water is now reversed. That’s what you’re doing with your IE process. 
• I know some of you are thinking “So you’re saying that I can’t make progress unless I hire you?” – NO that’s not what I’m saying. I don’t care if you hire me or not (ok that’s not true, I would LOVE for you to hire me, and I’d love to work with you – my clients are the BEST) – but that’s absolutely not my point here. This isn’t about you hiring me specifically.
• What I am saying is that trying to DIY this process is likely causing you to make mistakes that you don’t even know you’re making – because we don’t know what we don’t know. These are things that I can spot pretty much right away as someone who has been doing this for 15+ years. In fact, I had a session with a client the other day and we were talking about some parenting strategies with food for how to navigate it with her kids, and she is someone who has been doing IE for quite a while, and she had blind spots with her kids that she didn’t see until we talked through it. 
• What I’m also saying is that you could 10x how fast this process goes for you by having some type of support, guidance, structure and tools to use. It’s the difference between trying to build a house with your bare hands, and having a blueprint, some power tools, and someone who’s built thousands of houses standing there doing it with you and showing you the exact steps to take and how to fix mistakes you made so the house doesn’t turn out lopsided or crumble the second that a wind blows by. Your IE process isn’t going to be resistant to stressful times in life, or health issues that pop up, or to triggering comments that people make about your body or your eating if you don’t’ have a rock solid foundation, and a place to get some extra support when you’re confused or struggling. 
• My kids loved that cartoon The 3 Little Pigs…

MISTAKE #4: You are telling yourself you’re ready to give up dieting, but you still use words like “be good” or “I was bad”

• You’re thinking that just b/c you’re not technically on a diet anymore, you’re doing IE
• But if you’re still thinking in terms of good/bad food, or feeling like YOU are good/bad based on what you ate, or what the scale says – then you might not be on a diet, but you’re still thinking like a dieter, and that’s going to hold you back. It’s going to prevent you from making sustained health-promoting changes. 
• And that’s because this sneaky diet mentality keeps us stuck in those thought patterns that are called cognitive distortions, such as all/none thinking, catastrophizing, mind reading, magical thinking, judgmental thinking, over generalizing, and all sorts of human thinking errors that we all have to some degree
• So if you’re committed to no longer dieting, you now need to take the next step and commit to actually changing your thinking patterns and your behavior patterns with food.
• Let me give you an example:
  • Current thought: I can let myself eat pizza, but it’s still junk and it’s bad for me. But I’m allowed to eat it, and if I deprive myself I’ll just binge, so I’m going to eat it even though it’s unhealthy. (Sound familiar? This is totally how I used to think – but not anymore…)
  • NEW thought: Pizza is just food. (share how it breaks down…) I can enjoy pizza, listen to my body to tell me when I’ve had enough, and if I want I can pair it with some extra protein or fiber for some gentle nutrition. 
• You see how the new thought pattern speaks factually about the pizza, without judgment, and doesn’t create an excessive free-for-all with it? In fact, it leads to gentle nutrition and body trust?
• These thought patterns aren’t created overnight. And the reason that I’ve been able change my thought patterns like this isn’t because of my profession as a dietitian (in fact I think my training in nutrition really fueled my good/bad food thinking for a long time), and the way I was able to change my own thought patterns certainly isn’t just because I’m wired this way. My therapist would tell you I have a tendency towards B&W thinking and perfectionism. The way I changed these thought patterns is by actively doing the work to CHOOSE to think differently….(not gaslighting) This is the work I do with my clients, AND…

THAT’S exactly what we’re going to be doing inside my free Have Your Cake & Eat It Too 5-day IE New Year’s Challenge, happening Dec 29-Jan 2.

We are going to ring in the New Year together, and instead of you choosing some type of restrictive health and wellness goal for 2026, you’ll get to focus on your health by using intuitive eating w/ my HYC method that we’re going to practice. 

And if you’re worried that you don’t have time for this, or you don’t want to commit to a program the last week of December – don’t worry. I’ve set this up to be super quick, easy and not time-consuming at all.

Each morning you’ll get a voice memo from me with a mini-training (it will be around 10 minutes – and you can listen on 2x speed if you want). Based on that training you’ll have a small action or mental shift that you’ll practice that day. That’s all you have to do. 

And while this might be pretty quick and easy – it packs a punch. Here’s what’s going to happen for you as a result of learning the HYC method:

• Eat the foods you love and crave, WHILE also using gentle nutrition to honor your health (we’ll be mixing and matching foods together in a way that’s satisfying, and balances blood sugar, and addresses any health or medical concerns you have)
• Learn to leverage the most underrated skill within IE to your advantage for your health. This is the part of IE that doesn’t get talked about nearly enough – and it makes a HUGE impact on your health. 
• Rewire and replace those old thoughts about food that keep you in the grip of diet culture – and we’re going to replace them with new thoughts that actually support you having peace and freedom with food – AND That allow you to make healthy decisions that don’t feel depriving or restrictive.
• I’ll take you BTS of what this looks like in my own life, so that you can steal my strategies and use them yourself. If you’re nosey like me, you’re going to love this part.

If better health, more peace with food, and feeling better in your body with more energy, less aches and pains, and feeling more confident in your own skin is on your vision board for 2026, then the HYCAEIT free challenge is where you need to be! 

This is one of my most popular offers, I can’t believe it is free. Last year when I did this challenge people went nuts over it. The wins, aha moments, and momentum that it created for the people who did it actually blew my mind!! In fact, this challenge worked so well that I presented on how I ran it and the structure and strategy behind it inside of 2 different groups of professionals this year because they heard me talking about it and were like, wait – tell me everything about how you ran this challenge. It’s SO SIMPLE, YET EFFECTIVE. That’s the vibe around here. 

If you found yourself at a holiday party and you skimped or saved up ahead of time to indulge at the party, or if you made sure to work out that day so that you could give yourself permission to enjoy the food and cocktails, or if you’ve been thinking about doing Whole30 or 75 Hard in the New Year because you’re so viscerally uncomfortable with your body and you’re worried about your health – then this challenge is for you. 

So if you want to get inside, head on over to nondietacademy.com/cake, or DM me on FB or IG.

Recap 4 mistakes:

1. You continuously tell yourself you’re going to start over on Monday or on Jan 1
2. You compare yourself to someone else and your body 
3. You’re trying to DIY your IE process without any structure, support, guidance or strategy, and you’re hoping for the best
4. You are telling yourself you’re ready to give up dieting, but you still use words like “be good” or “I was bad” – and you’re not technically on a diet, but you’re still thinking and operating like a dieter

In case nobody has told you today – you are worthy just as you are. We’ll talk again soon.

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