The Culture Of It All!

This bonus episode is a cozy, honest end-of-year conversation about visibility, overwhelm, and what I’m choosing to carry — and leave behind — as we move into 2026.I reflect on the past year of creating The Culture Of It All: from stepping into visibility on TikTok, to finding community, to navigating the emotional toll of being outspoken in a fat body online. I talk candidly about the tension between wanting to keep showing up — and needing to protect my mental health, my softness, and my family. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit cultureofitallpod.substack.com/subscribe

The holidays can be a lot — especially when diet culture, visibility, and body talk are turned all the way up.In this bonus episode, I share a gentle, honest reflection on overwhelm, being visible in a fat body, navigating online criticism, and why it’s okay to shut down conversations about your body, health, or food.We talk about:Holiday overwhelm & diet culture fatigueVisibility spirals and body imageResponding to unsolicited commentsProtecting your energy this seasonChoosing softness over “New Year, New Me” pressureThis episode is a reminder that you don’t need to reinvent yourself to be worthy — rest, boundaries, and self-trust are more than enough. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit cultureofitallpod.substack.com/subscribe

This is our final full episode of 2025, and what a year it has been. In this episode, I’m reflecting on what it truly meant for me to live at full volume this year: in my work, in my body, in my creativity, and in community with all of you.I want to take a moment to say THANK YOU for following my work, subscribing, reading and listening to The Culture Of It All. This work couldn’t exist without the incredible support you’ve shown me, and I’m excited to continue giving diet culture a big old middle finger right alongside you in 2026.This year certainly took me by surprise, or perhaps I surprised myself by deciding to “take TikTok seriously” (that’s what I told my friend Ali earlier this year) and then having a 72 hour viral moment which may not have changed my life, but it showed me that there is an incredibly supportive anti diet community there.You can hear more about my mini viral TikTok moment here. I may not have known where this podcast was headed back in January — but it found its way, slowly, softly, and more honestly than ever. Throughout the seasons, one message kept coming back to me: we were never too much. Not our bodies. Not our voices. Not our joy. And so much of this episode is me reflecting on what it means to carry that belief into every part of my life.I talk about how fat joy showed up in ordinary moments — especially in parenting — and how my style evolved when I stopped shrinking, performing, or dressing for anyone but myself. I share what it was like to confront old fears about visibility, how softness helped me stay grounded, and what it felt like to create something like Full Volume from a place of curiosity instead of urgency.And of course, I share what’s ahead for 2026: an anti–New Year energy, new conversations, new guests, and a continued commitment to making space for fat stories, creativity, and community.In “Joy, Style, Softness: A Year at Full Volume” we’re exploring:* What living “at full volume” looked like this year* How an unexpected viral TikTok video helped shape my work* What it looked like to parent my child (and myself) through body shaming* How my style has evolved without shrinking, performing, or reinventing myself* The energy I’m bringing with me into 2026Takeaway to Hold OntoSoftness isn’t the opposite of strength — it’s the space where I meet myself with honesty and enoughness.Thank you for being here this year. Whether you’ve listened since the beginning or found the show last month, I’m grateful for you. Here’s to ending softly, and entering next year without the pressure to reinvent ourselves 🧡Thanks for reading The Culture Of It All! Podcast! This post is public so feel free to share it with your pals. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit cultureofitallpod.substack.com/subscribe

This week we’re talking about something so many folks in larger bodies have experienced: what happens when you find yourself trying to dress a body you’ve spent most of your life trying to shrink?If you’ve ever:✨ held onto “some day” clothes✨ bought outfits for the fantasy body (not the body you live in)✨ felt disconnected from your own style✨ or realised you’ve never dressed without shame, rules, or fear—…this one is for you.We discuss what happens when you stop trying to shrink, start dressing your current body, and discover that style can be a source of comfort, self-trust, and joy — not punishment.In “Reclaiming Style After Diet Culture” we’re exploring:* How diet culture disrupts your identity, your style, and your relationship with your body* The “some day wardrobe” — why so many of us had one* Clothing as motivation vs. clothing as information* Dressing the fantasy body vs. the now-body* Fear, visibility, and the fashion rulebook handed down like an unwanted family heirloom* The moment you realise you’ve never actually explored your own style* How experimenting with clothes can rebuild body trust* The power of comfort as a value — not a failure* How I’ve developed my personal style instead of following trends, and included legacy and comfort in my wardrobe* What changes when you let your wardrobe fit your life (not the other way around)Links mentioned:* Read my full article at Unflattering* The TikTok crop-top moment I mention in the episode* Full Volume: Autumn Issue — Waistcoat Energy, Fuck Flattering & moreA question for you to reflect on:If you stopped dressing for the body you were trying to shrink into… what would you wear?Let’s Stay ConnectedCome hang out on TikTok for more stories, soft rebellion, and fat-positive style inspo. Iff you enjoyed the episode, share it with a pal who’s learning to take up space too 🧡Thanks for reading The Culture Of It All! Podcast! This post is public so feel free to share it. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit cultureofitallpod.substack.com/subscribe

This week, we’re talking about soft rebellion — the kind of quiet, grounded resistance that comes from slowing down, listening to your body, and refusing to perform hustle cultures version of “success.”A topic that didn’t quite make it into Full Volume, but at this time of year is so deeply important to discuss. This one weaves rest, cyclical living, post-pandemic shifts, unlearning hustle culture, anti-diet work, and the tenderness required to live in a world that constantly tells us to go harder, do more, shrink more, be less.The Culture Of It All! Podcast is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.🧡 In “The Magick Of Soft Rebellion” We’re exploring:* Why rest is deeply political — and deeply threatening to systems that rely on, and profit from our exhaustion* How diet culture and hustle culture intersect (and why both want you distracted & depleted)* The overwhelm of this time of year: holiday expectations, consumerism, Black Friday noise, and the pressure to “finish the year strong”* How cyclical living and noticing my own energy patterns has supported my body trust* Why softness is not weakness — it’s strategy, intuition, compassion, and clarity* How post-pandemic shifts ripped things open and led to new forms of self-advocacy* Softness as rebellion for fat folks specifically — and why leaning into your soft body is its own kind of magick * Giving yourself permission to slow down, start later, start over, or not start at allAnd at the end, I ask you to reflect on this question:What do you need less of this season?Because sometimes rebellion isn’t doing more — it’s choosing less. ✌️🔗 Links Mentioned🍂 The Autumn issue of Full VolumeThanks for reading The Culture Of It All! Podcast! This post is public so feel free to share it. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit cultureofitallpod.substack.com/subscribe

This week, we’re talking about something diet culture never wanted you to learn: body trust.Diet culture teaches us that our bodies are problems to solve.Fatphobia teaches us that distrust is our fault.And for many of us — especially those of us in larger bodies — that lack of trust is reinforced through stigma, restriction, medical bias, and years of being told we’re “too much.”The Culture Of It All! Podcast is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.In “Take Care, Take Up Space”, I explore what it actually means to trust your body again — or maybe for the first time. From divesting from diet culture to navigating health anxiety, to understanding the difference between self-awareness and fear, we’re reclaiming the connection we were never taught to build.And of course: we’re taking up space while we do it.This Week I’m opening up about:* Why body trust is a neutral practice — not forced positivity* How diet culture destroys our ability to hear our own hunger, fullness, rest, and intuition* The ways fat people are pushed away from trusting their bodies* Navigating aging, body change, and the fear that often comes with it* How medical weight stigma shapes our relationship with our bodies* The difference between self-awareness and health anxiety* What it means to take up mental, emotional, and physical space* Practices that helped me rebuild body trust — slowly, gently, imperfectly📝 Reflection Questions MentionedTake these to your journal, screenshot them, or come back to them whenever you need:* What would it feel like to trust my body?* What would it feel like to make decisions from a place of deep trust instead of fear?* What is possible if I don’t fear my body?* In what ways can I practice body trust this week?🧡 Things to check out:* Listen to my conversation on body neutrality on Nope, That’s Not Normal* Check out Full Volume Issue 1 This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit cultureofitallpod.substack.com/subscribe

In this episode, Melanie discusses the politics of plus size fashion, reflecting on her personal journey as a fashion enthusiast who also lives her life in a fat body. She explores the discrimination within the industry, the challenges fat folks can face when finding clothes and discovering their own style. Melanie shares tools and reframed language that she uses to heal her body image, breaking fashion rules and embracing her personal style. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit cultureofitallpod.substack.com/subscribe

After a much needed break, Melanie returns to The Culture of It All with a new sound, new energy, and a heartfelt reminder that you were never too much. In this episode, she shares what inspired her new digital zine Full Volume — a fat, nostalgic, rebellious love letter to those who grew up not seeing their bodies represented in the glossy pages of their favourite teen mags. Melanie unpacks the evolution of the show, why softness can be political, and how fat joy, rest, and rebellion all coexist. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit cultureofitallpod.substack.com/subscribe

As we wrap up this season of The Culture Of It All, we’re rewinding to an episode that holds a very special place in my heart — Fat Positive Fall. In this cozy, reflective replay, I share how autumn feels like coming home to myself and how this season has often marked a time of clarity, creativity, and joy in my fat body. I talk about what it means to pursue joy, how I’m learning to shift away from the constant “fight,” and why rest, rage, and radical softness all belong in our fat liberation work.Whether you’re planning spooky season activities or just looking for inspiration to create more joy and ease in your fat body this autumn, I hope this episode feels like a warm cup of something delicious and a reminder that you’re not alone.Let’s create a fat positive fall—on our own terms. 🍁 This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit cultureofitallpod.substack.com/subscribe

In this episode, I’m reflecting on an old podcast episode I recorded back in 2020, before I had the language or tools to really understand diet culture and fat liberation. I’m sharing clips from that original episode and responding to what I got right, what I hadn’t yet learned, and how my relationship with body image and fat acceptance has evolved since then. This work isn’t linear, but growth is powerful—and this episode is full of it. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit cultureofitallpod.substack.com/subscribe

Self-care isn’t just for thin, white, able-bodied people—but it’s often marketed that way. In this episode, I’m exploring what weight-neutral self-care really looks like for those of us in larger bodies. I talk about how self-care spaces exclude fat folks, how wellness culture co-opts our care, and why self-care doesn’t need to be aesthetic to be valid. I also share my personal self-care menu—and invite you to reflect on what you need today, without guilt or performance. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit cultureofitallpod.substack.com/subscribe

In episode 33 of The Culture Of It All, we're digging into the diet industry's favorite disguise: health. But when "health" is actually code for thinness, who really benefits? And who gets left behind? I’m asking honest questions about trust, marketing, and the hidden shame of being sold weight loss in the name of self-care. If you've ever wondered whether that wellness product is helpful or harmful, then this episode is for you. I’m also sharing my personal journey in online business, the negative impact of bro marketing, and the manipulative tactics used in the diet industry. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit cultureofitallpod.substack.com/subscribe

This summer has been exceptionally warm and this time of year always reminds me of the unexpected lessons I’ve learned since ditching diets and divesting from diet culture. The Culture Of It All! Podcast is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.The lessons that had nothing to do with food or movement, and everything to do with my body image and the unrealistic beauty standards laid out by the patriarchy. You’ll hear 3 of these lessons today, and I’ll also be touching on the ways in which diets can be socially isolating and how this affects our lives.Today is my kid's last day of primary school, and as we get ready for summer break I’m thinking ahead to the next season of The Culture Of It All! We’re away for a couple weeks in August, and I know that September will be here before we know it – not that I’m complaining about Autumn!Amongst my planning and coordinating with incredible guests, I’m also working on a creative resource which I’m hoping will spark some nostalgic fat joy amongst our community.I grew up in the 90s, turning 16 in 2003 – the best time for music and pop culture if you ask me – and there are so many things I feel like I missed out on because society and media didn’t include fat bodies like mine.So a few months back, I decided I should just create the damn thing myself 👀I’m working on a 90s/Y2K inspired digital magazine, which will include outfit ideas, inspiration for fat folks, product, book and media recommendations. There will also be links to creators, blogs, posts and videos from other fat creators who I’ve been inspired by. The first issue is for Autumn/Halloween and will obviously include all things spooooooopy.You’ll get first look and access to this resource in August! 🍄🍂⚡️Chapters:00:00 Misconceptions Of Ditching Diets06:43 Lesson One: Caring for my fat body14:57 Lesson Two: Embracing My Body & Being Visible20:10 Lesson Three: Missing Out On Life25:37 Finding Freedom Beyond Diet CultureNext Week:Ep. 33 | What’s the best way to market a healthy body? This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit cultureofitallpod.substack.com/subscribe

As I write this, it’s currently a gloomy summer day. The damp tension is in the air, a promise of thunderstorms and cooler temperatures just outside my office window. And whilst I impatiently wait for the real thing, I have a ‘Summer Storm’ soundscape playing on Insight Timer.Gloomy weather is my vibe.My soul craves cosiness, even in the warmer months and over the past few years I’ve discovered ways that I can embrace my love of all things Autumn, and it helps me survive the summer.This week I’m bringing you another wonderful episode from last year's Summer Series, 5 Summer Survival Tips From A Fat Gal!I’d love to know what your summer survival tips are, why not drop them over in the podcast subscriber chat over on Substack?Chapters:00:00 Welcome07:18 Tip One: Manage Your Expectations10:41 Tip Two: Practise Taking Up Space14:52 Tip Three: Do Things That Bring You Joy, Coziness and Happiness18:04 Tip Four: Embrace Comfort19:30 Tip Five: Start Small & Be Gentle With Yourself21:09 Checking In With Yourself & Journal Prompts This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit cultureofitallpod.substack.com/subscribe

In this episode of The Culture For All, Melanie Knights discusses her journey of body acceptance and self-advocacy, particularly during the summer months. She explores the negative impacts of diet culture on body image, shares personal experiences with body discomfort, and emphasizes the importance of body respect and appreciation. The conversation highlights the need for self-advocacy in public spaces, the role of community in fostering body positivity, and the exploration of products that enhance comfort and hygiene for larger bodies. Ultimately, Melanie encourages listeners to challenge societal norms and embrace a summer of acceptance and joy. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit cultureofitallpod.substack.com/subscribe

Welcome to episode 31 of The Culture Of It All! this week we’re exploring the term ‘food noise’. Since 2022, as weight loss jabs have become a casual part of conversation, so has the term ‘food noise’, but what does it mean? What is food noise, and why do some people not experience it? In this episode I’ll be sharing my thoughts about the term, how food noise develops, and ways we can quieten the noise without the use of GLP-1s. There is a content warning and context for this episode at the beginning; please note I will be discussing hunger, appetite, cravings, emotional eating, food addiction and intuitive eating.Chapters:00:00 Content Warning For Episode02:04 Understanding GLP-1s and Their Impact03:38 NHS Guidelines for GLP-1s04:34 The Impact Of Diet Culture And Concerns Over Prescribing GLP-1s14:03 Defining Food Noise16:11 The Biological Responses to Hunger18:42 The Influence of Genetics on Eating Behavior24:22 Other Ways We Can Quieten The Noise30:11 Body Change and Intuitive Eating32:45 The Misunderstanding of Food Addiction37:40 The Nuances of Intuitive Eating: Trusting Ourselves42:53 Autonomy and Informed Choices in Dieting This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit cultureofitallpod.substack.com/subscribe

Fatness is not a choice, for anyone. Period.This is something I hear myself repeating in almost every video I make on social media, whether I’m talking about diet culture, body image or other fat issues. Inevitably, when I speak up, someone enters my comments criticising me, my body, my assumed eating habits and lifestyle.The assumption is always the same: everyone is fat for the same reason, they eat the same, lead the same lifestyles, and are fat by choice.Join me for episode 30 of The Culture Of It All, where we’re sitting down for a Fat Chat and exploring WHY people still believe that being fat is a choice. We’ll discuss why this belief is outdated, the misunderstanding of fat bodies, and why I still have empathy for folks who believe it’s a choice.Chapters:00:00 Introduction and Welcome01:35 Social Media and Fatphobia06:21 Diet Cycling and Personal Experiences10:15 Fundamental Misunderstandings of Fat Bodies13:06 Societal Narratives and Weight Loss17:12 Hope for Fat Acceptance and Liberation This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit cultureofitallpod.substack.com/subscribe

In this episode, we’re delving into the complexities of diet culture, discussing the 3 red flags associated with every single diet, and the manipulative tactics of the diet industry. We’ll address the importance of understanding personal preferences in eating and the subjective nature of what constitutes “healthy eating”. I encourage you to practice discernment with your food choices and to recognize the pervasive influence of diet culture within our society. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit cultureofitallpod.substack.com/subscribe

In this episode, Melanie shares her personal journey towards body neutrality and fat acceptance, exploring the negative impact which dieting had on her physical, emotional and mental health from a young age. She reflects on her childhood, and the struggles of being a teen and trying to fit in and conform to certain stereotypes. She discusses the challenges she experienced when starting a business, making weight loss her career because it was the only constant in her life, and how her life of dieting impacted her success. You’ll hear how Melanie started to question different areas of her life, what led to her quitting diets all together and what she’s working towards now.Chapters00:00 Introduction and Personal Reflections07:35 Content Warning For This Episode08:59 Childhood Experiences with Diet Culture17:56 CW: hiding food, binge eating19:33 90s Diet Culture, Teens & Conforming to Feminine Ideals25:22 Married Life & The Pursuit of Thinness29:43 Experiencing Body Privilege32:42 Pregnancy & Body Image38:08 Personal Development & Weight Stigma43:15 Reflecting on a Decade of Change49:32 Reminder That Our Thoughts Can Change, Just Like Our Bodies This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit cultureofitallpod.substack.com/subscribe

I knew, from the moment I got pregnant I didn’t want my kid to have the same body image issues I’d spent a lifetime experiencing. To be honest, when I got pregnant and even in the first few years of parenting, I believed that I didn’t want them to have the same perceived “weight issues” as me, but the truth is I wanted them to be thin. That felt like the only solution at the time, because it was the only one I’d ever been taught. Once he started school, and as I left the health and fitness industry behind me, I started to get curious:* Was I really focused on health, or thinness?* Were my actions helping them have a positive relationship with their body, or teaching them to control their body through diet and exercise?* Was I teaching them binary rules around food? e.g that some foods are good or bad? And how do I make that determination?The answer, unfortunately was a resounding YES. Despite everything I experienced at the hand of diet culture, I found myself repeating the same behaviours.It was during the pandemic that my relationship to diet culture really shifted, I started learning more about intuitive eating, fat liberation and after being body shamed - under the guise of “health” in early 2022 - I decided I was done dieting and pursuing intentional weight loss.Thanks for reading The Culture Of It All! Podcast! This post is public so feel free to share it.Unlearning my internalised fatphobia, ditching diets, and healing my body image is one of the best things I did for myself AND my kid. I don’t claim to be an expert, I’m doing my best and figuring it out as I go, but as I share in this episode a number of friends have asked me how I’m building this body positive relationship with my kid and it’s been a topic of conversation on my socials too.So I thought we should take a deep dive and talk about ways we can encourage body respect in young people, and how to end the inheritance of body shame.Topics discussed in episode 27:* The negative impact of restrictive food behaviors in children* Why I don’t believe it’s my responsibility to prevent fatness in my child* How I supported my child after he was body shamed* Language and tools that encourage him to respect his and other people bodies* The negative impact of diet talk and diet culture in the household* Questions I ask myself when navigating body image related questions or experiences with my kidChapters:00:00 Exploring Parental Responsibility in Body Image02:44 The Impact of Fat Shaming on Children03:38 Creating a Trusting Parent-Child Relationship06:01 Breaking the Cycle of Diet Culture09:53 Reflecting on Childhood Body Image14:44 Navigating Parenting with Body Image Issues20:42 Raising A Body Confident Kid & Teaching Body Respect25:52 Parental Responsibility in a Fatphobic World30:42 Questions for Weight Neutral Parenting🗓️ Next week: This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit cultureofitallpod.substack.com/subscribe