In this solo episode of the Female Athlete Nutrition podcast, I revisit the topic of diet culture around the holidays, something I also covered in episodes 3 and 52. I discuss diet culture and toxic messaging surrounding food and bodies during the holidays, providing listeners with tips for dealing with family events and food occasions, navigating unhelpful conversations, and dieting pressures. I debunk holiday food myths, guilt, and shame: our bodies need energy and you can enjoy holiday food without needing to earn it. With these simple strategies for planning ahead, shifting conversations away from diet culture, and talking about food in positive ways, the holidays don’t have to be so feared or stressful!

Tune in to Episodes 52 and 3 for more on handling the holidays:

52: Breaking Free From Holiday Diet Culture 

3: Holiday Diet Culture


6:15 Understanding diet culture and holiday dieting messages

8:45 Tips for successfully handling diet culture around the holidays 

11:15 Planning for challenging food situations 

13:40 Unhelpful holiday conversations with friends and family 

15:10 The truth about holiday food

16:50 Dealing with triggering comments, exercise, food guilt, and shame

25:00 How to have positive food conversations 

26:30 Improving your relationship with food

28:35 Standing up for yourself and rejecting diet culture and negative comments

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