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Behind the Plate with Heather Soman, RD
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.
Episodes
10 episodes
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 “shou...
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Episode 10
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23:39
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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...
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Episode 9
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16:59
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 connec...
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Episode 8
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20:26
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 with...
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Episode 7
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22:14
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. Dra...
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Episode 6
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17:24
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. F...
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Episode 5
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26:42
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 i...
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Episode 3
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24:05
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 the...
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Episode 3
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21:40
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
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Episode 2
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19:34
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...
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Season 1
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Episode 1
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16:26