Have you ever felt trapped in the endless cycle of dieting, obsessing over calories, and battling food guilt? You’re not alone. As we explored in my latest podcast episode, Coffee and Tea with CarrieVee, I sat down with health coach Kristine Cunningham to uncover a healthier approach to wellness that goes beyond diet culture and quick-fix solutions.

Kristine’s journey began like so many of ours: with a desire to be healthy, but following every new diet trend and fitness challenge out there. “We put ourselves under so much stress by thinking there are good and bad foods. It’s counterproductive,” she shared in the episode [13:45]. That stress, she explained, impacts not only our mental health but also our physical digestion, making it difficult to truly nourish our bodies.

The Toxic Influence of Diet Culture

One of the most profound topics we discussed was the toxic influence of diet culture and how it promotes a disordered way of thinking about food and body image. Kristine described how categorizing foods as “good” or “bad” sets us up for failure. This black-and-white mentality often leads to a cycle of restriction, followed by guilt and eventual binge eating.

Diet culture teaches us to focus on weight and appearance, rather than our overall well-being. But Kristine’s message is clear: “Food is not just fuel. It’s also an experience, and it’s okay to enjoy it without guilt.” By reframing how we see food and our bodies, we can start to heal.

Shifting the Mindset: From Deprivation to Nourishment

It’s time to stop the cycle of starting over every Monday or feeling like you “fell off the wagon” during the weekend. Instead, Kristine advocates for a mindset shift. Think of your health journey as a practice of nourishment, joy, and self-compassion.

She introduced a concept she calls “anchors”—simple reminders that keep you connected to your health goals, even when temptation or old habits creep in. Whether it’s a bracelet, a sticky note on your fridge, or a photo on your phone, these anchors help ground you and prevent those knee-jerk reactions that often lead to unhealthy choices.

“If you are coming home and you’re starving and reaching for something unhealthy, stop and take a step back. Think about why you’re on this health journey,” Kristine advised [30:15].

The Importance of Unlearning and Relearning

Breaking away from the ingrained beliefs of diet culture isn’t easy. It requires unlearning long-held misconceptions about food and health and relearning to trust your body’s hunger and fullness cues. Kristine encourages taking small, consistent steps and seeking support along the way, whether it’s through a coach, a supportive friend, or a community group.

Healing your relationship with food isn’t just about what you eat; it’s about how you eat. It’s about removing the labels of “good” and “bad” and allowing yourself to fully experience and enjoy food again. When you do that, you can start to see food as nourishment, both physically and emotionally.

This episode with Kristine Cunningham was an eye-opener, not just for me, but for anyone who’s been battling diet culture and looking for a sustainable way to approach wellness. It’s clear that the first step is shifting our mindset from one of deprivation to one of nourishment and joy.

If you’ve ever felt overwhelmed by diet rules or found yourself caught in a cycle of restriction and guilt, this episode will inspire you to rethink your approach and take back control of your relationship with food.

LISTEN TO THE EPISODE