Ep. 45 Ditching Diet Culture: Healing Our Relationship with Food, Body, and Self

Insights from the Couch Podcast with Nicole Swartz, LMFT

Let’s be real: diet culture has shaped how many of us see our bodies—and ourselves—for decades. Whether it was sitting next to your mom at a Weight Watchers meeting in the '90s or hearing that your worth hinges on your weight, the message was clear: smaller is better. In this powerful episode of Insights From the Couch, we talk with licensed therapist Nicole Swartz—also known as @anti_diet_therapist—about the deep-rooted emotional and generational layers behind diet culture. Nicole shares her own recovery journey, how she’s helping others heal through her coaching program, and how we can raise the next generation without passing on the same harmful messages.This isn’t just about food. It’s about freedom.

Key Takeaways:

• Generational Diet Trauma: How body shame and food obsession are passed down, especially from mother to daughter—but also to sons.

• Cultural Body Standards: The evolution of beauty ideals and how Gen Z is breaking the mold.

• The Language of Food & Bodies: Why words like “fat,” “good,” and “bad” need to be redefined (or retired).

• Parenting in a Diet-Obsessed World: How to model a healthy relationship with food and body for our kids.

• Emotional Eating & Balance: Why sometimes, the most nourishing thing you can eat is the thing that feeds your soul.

Actionable Takeaways for Breaking Free from Diet Culture:

Start by Noticing Your Inner Voice

Pay attention to how you talk to yourself about your body. Would you say those same words to a friend? If not, it’s time to challenge the inner critic. Try journaling your self-talk and practice shifting from judgment to curiosity.

Ditch the “Good” vs. “Bad” Food Labels

Food isn’t moral. You are not a “good” person because you ate a salad, or a “bad” person because you had dessert. Aim for balance: Have what you want, and add what you need (think protein, fiber, healthy fats).

Chase a Feeling, Not a Number

Instead of obsessing over a goal weight, ask yourself: How do I want to feel in my body? Comfortable? Energized? Confident? Let that guide your choices.

Talk to Your Kids Differently

Avoid body-based compliments or food-as-reward systems. Normalize body diversity and model self-acceptance.

Eat Emotionally (Sometimes)

Emotional eating isn’t always bad—it becomes a problem when it’s the only coping tool. Build a broader self-care toolbox.

Set Boundaries with Body Comments

Kindly shut down comments like “You look so skinny” or “Are you sure you want to eat that?”—even from well-meaning relatives.

Redefine Health on Your Terms

Health isn’t one-size-fits-all. Being healthy isn’t about restriction or chasing thinness—it’s about wholeness, peace, and honoring your unique biology, lifestyle, and values.

One More Thought...

Healing your relationship with food and body is a process, not a destination. There will be days you feel amazing in your skin, and days you don’t. That’s human. What matters most is moving forward with compassion, curiosity, and intention.

📲 Follow Nicole on Instagram: @anti_diet_therapist