Behind the Plate is for individuals who are tired of diet culture, food guilt, and nutrition advice that doesn’t work for real life. Hosted by registered dietitian Heather Bray, this podcast helps you cut through the food noise and rebuild trust with your body — especially if you’re navigating ADHD, binge eating, or burnout. If you're looking for no-BS, compassionate, science-backed guidance, you're in the right place.
GLP-1 medications like Ozempic and Wegovy are changing the healthcare landscape fast, but there’s a problem we can’t afford to ignore: appetite and weight loss interventions can collide with eating disorders in ways that many clinics are not screening for. When that happens, the risks aren’t abstract. They show up as restriction that ramps up quietly, recovery skills that get harder to practice, and medical complications that can be overlooked when the scale is moving “the right way.” ...
17 Feb 2026
Chasing Perfect: Why Perfectionism Drives Disordered Eating (and How to Heal)
Perfection says you should already be there. Your body, your plate, your life—graded against a shifting standard that never names who is moving the goalposts. I invited therapist Stephanie Hulls to help us untangle that trap and replace it with tools that actually help to rebuild our relationships with food. We start by drawing a clean line between high standards and perfectionism. High standards align with values and allow growth; perfectionism is rigid, unforgiving, and fueled by "shoulds"...
20 Jan 2026
Making Sense of PCOS with Trista Chan through Science, Food, and Compassion
PCOS can feel like a maze: irregular cycles, relentless fatigue, cravings that don’t make sense, and advice that’s loud but rarely helpful. We invited Registered Dietitian and Nest and Nurture founder Trista Chan to map the terrain with clear science, practical nutrition, and a lot of compassion. We start by decoding what PCOS actually is and how it’s diagnosed through the Rotterdam criteria—then we get honest about why care can feel inconsistent. Trista explains the nuance behind insulin re...
27 Nov 2025
Cravings, Explained
Cravings can feel like a tidal wave—loud, urgent, and impossible to ignore—yet they’re far from random. We dig into what a craving actually is, how it differs from hunger, and why your brain can fixate on sweetness or crunch even when you “should” be fine. As a registered dietitian and certified intuitive eating counselor, I break down the science in plain language and show how biology, mindset, and environment combine to create that intense pull toward specific foods. We start with the body...
20 Nov 2025
Emotional Eating Isn’t the Problem — Here’s What Is
Shame says emotional eating is a flaw; we say it’s a signal. Heather Soman, registered dietitian and certified intuitive eating counselor, explores why turning to food during big feelings is both human and understandable—and how to respond with compassion while adding better tools. We unpack how childhood patterns, cultural scripts, and media moments shape comfort eating, from cookies after hard days to the classic breakup-and-ice-cream trope. Along the way, Heather shares ref...
11 Nov 2025
What If I Never Feel Full? Understanding Fullness and Satiety Cues
Ever wonder why you can feel “full” and yet still think about food? We take you inside the biology and behavior of appetite and show how to move from stuffed to truly satisfied. As a registered dietitian and intuitive eating counselor, I connect the dots between hormones, the gut-brain axis, and everyday choices so your meals start working for you instead of against you. We break down fullness versus satiety in clear terms, then explore the hormone lineup—leptin, CCK, PYY, and GLP‑1—that hel...
7 Nov 2025
Tired of Hating Your Body? 3 Ways to Start Feeling at Home in It
In this episode, Heather unpacks why body image pain runs deep and how neutrality and respect offer a steadier path than chasing an ideal. We share research, personal stories, and three daily practices to help you feel at home in your body without making love the goal. Heather Discusses: • Defining body image as thoughts and feelings • How media and diet culture shape beliefs • Social media’s impact and key statistics • Weight bias at work and links to worth • Why changing the body rarely f...
27 Oct 2025
The Truth About Halloween Candy (and Why Restricting Backfires)
Halloween candy isn’t the villain; fear is. We take a fresh, evidence-based look at sweets through an intuitive eating lens and show how trust—not tight control—leads to calmer kids, steadier routines, and fewer binges for everyone at home. Drawing on research and real client stories, we unpack scarcity mindset, explain why strict sugar rules often backfire, and outline how habituation helps candy lose its charge over time. We break down Ellen Satter’s Division of Responsibility so parents h...
24 Oct 2025
From Dread to Delight: Finding Joy (and Sanity) in the Kitchen Again with Olivia Cupido RD
Dinner doesn’t have to feel like a test you can fail. We sit down with registered dietitian, cooking instructor, and mom of two, Olivia Cupido, to get real about kitchen overwhelm and how to find an easier rhythm that actually fits your life. From navigating disordered eating and perfectionism to cooking with a baby on your lap, Olivia shares mindset shifts and practical systems that turn “what’s for dinner” into a lighter lift. We dig into the real reasons the kitchen can feel heavy—anxiety...
10 Oct 2025
Intuitive Eating with ADHD: Why It’s Different (and How to Make It Work)
Intuitive Eating with ADHD: What Makes It Different (and How to Make It Work) If you’ve ever forgotten to eat all day, struggled to meal plan, or felt like intuitive eating just doesn’t “click” with your ADHD brain — this episode is for you. Registered Dietitian and Certified Intuitive Eating Counsellor, Heather Bray, breaks down how ADHD impacts your relationship with food — from dulled hunger cues and impulsive eating to medication-related appetite changes — and what you can do about it. Yo...
3 Oct 2025
Will Intuitive Eating Help Me Lose Weight?
One of the most common questions I get is: “But will I lose weight with intuitive eating?” This is such an important conversation because intuitive eating is often misunderstood. Many people approach it like another diet, and then feel frustrated when it doesn’t “work” the way they expected. In this episode, I’m breaking down what the research actually says, what you can realistically expect, and why focusing solely on weight might actually be holding you back. We’ll cover: What intuitive eat...
26 Sept 2025
Why Diets Don’t Work (and What to Do Instead)
If you’ve ever started a diet full of motivation only to “fall off” a few weeks later, you’re not alone. And here’s the truth: it’s not because you’re lazy or lack willpower. It’s because diets are designed to fail. In this episode of Behind the Plate, Heather Bray, Registered Dietitian and Certified Intuitive Eating Counsellor, breaks down why diets don’t work — and why the cycle of restriction, cravings, and guilt is built into the system. We’ll cover: What counts as a diet (spoiler: it’s m...
19 Sept 2025
What is Intuitive Eating? (And Why it Doesn't Feel so Intuitive At First)
If you’ve ever tried to “just eat when you’re hungry” or “listen to your body” and thought, Uhh… how?! — you’re not alone. Intuitive eating might sound simple, but for many of us, it feels confusing, overwhelming, or even impossible at first. In this very first episode of Behind the Plate, I’m breaking down what intuitive eating actually is — and what it isn’t. Developed by dietitians Evelyn Tribole and Elyse Resch, intuitive eating is an evidence-based framework designed to help you reconnec...
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