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

In last week's episode, I shared that fatphobia has always stemmed from the belief that weight is mostly controlled by diet and exercise. It’s why we’ve been subjected to decades of diet programs, products and books focused on calories in and calories out. It has also perpetuated the narrative that if you “try hard enough” you can also be thin, or manage your weight.With the rise in use of GLP-1s for weight loss, and the ease at which people can access them privately with very little screening – we’ve watched as diet talk has shifted from how many calories someone is eating to whether it’s an injection day and they’re going to crap themselves.Seriously. These are the casual, and dangerous conversations happening across social media. And whilst my personal view is these drugs are going to cause more harm in the longterm, I also know people are prescribed this medication for health reasons, and they deserve access to the healthcare their body needs.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.We’re not only seeing the rise in use of weight loss drugs, we are seeing a rampant rise in fatphobia as a result. Because why on earth would someone not choose to be thin when we’re being sold on a miracle cure?* Weight loss drugs will not end fat phobia or lead to fat liberation, quite the opposite actually* These drugs are not a miracle “cure” for weight loss, because being fat is not a disease* These drugs are harming people in ED recovery - even if they’re not taking them - because GLP1-s are being celebrated for the very things people are trying to unlearn.* Like with any medication, there are side effects and contraindications - we should not be asking people to choose between their health and thinness - because those two things are not the same* Here in the UK people are choosing to purchase them privately with poor screening leading to dangerous side effects for people with pre existing chronic illnesses* They are being marketed as an act of ‘self care’, which is something that is often a taboo topic amongst the fat community as we are often discriminated against in ‘self care’ spaces* It’s allowing companies to use phrases like ‘food addiction’ and “ob*sity is a disease” in order to manipulate the public into believing these are the only optionsIn today’s mini episode we’re going to explore how we went from the rise and decline of body positivity in the 2010s to ‘thin is in’ and how this is leading to an increasingly fatphobic society. We’ll also talk about how politics, and facism play a part in this rhetoric, and why it’s going to cause more harm, not just for fat folks, in the long term.Thanks for reading The Culture Of It All! Podcast! This post is public so feel free to share it.Takeaways:There is a correlation between the rise in GLP-1s and the rise in fatphobia.Fatphobia is more complex than just a fear of fat people.The diet industry thrives on control and fear.Weight loss drugs are marketed as an act of self-care.Fatness is not a choice, and it is not a moral failing.Unlearning fatphobia is crucial for mental health.Diet behaviors go beyond just counting calories.The rise in fatphobia is a system designed to fail.Internalised fatphobia has nowhere to go after weight loss.The marketing of weight loss drugs reinforces fatphobic attitudes.Chapters:00:00 Introduction to Fatphobia and GLP-1s01:59 Understanding Fatphobia: Definitions and Misconceptions04:21 The Role of Diet Culture and Weight Loss Drugs06:37 Marketing Tactics and the Perception of Weight Loss08:27 Political Instability and the Rise of Fatphobia10:25 The Impact of Weight Loss on Fatphobia12:13 Internalized Fatphobia and Its Consequences14:13 Fashion Rules and Body Image15:42 Conclusion: Unlearning Fatphobia for Better HealthThe 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.🗓️ Next Week: Raising Body-Confident Kids in a Body-Shaming World 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

Fatphobia is on the rise, so today, we’re going to talk about it.Fatphobia, or anti-fatness, is the often socially acceptable form of discrimination and negative attitudes towards folks in fat bodies. This includes stereotypes and misconceptions that fat folks are less disciplined or lack self-control compared to their smaller bodied peers. Fatphobia is not just name calling or bullying someone for their size, it’s rooted in racism, and the transatlantic slave trade.Thanks for reading The Culture Of It All! Podcast! This post is public so feel free to share it.In this episode we will be exploring:What fatphobia is, and why it’s harmfulExamples of fatphobia within society, specifically healthcareExamples of internalised fatphobia, and ways we were exposed to it, even as childrenAnd, I’ll be finishing the episode with 6 tips for unlearning our internalised fatphobia.Unlearning our own internalised fatphobia is something we have to do as an individual, accepting that we have also been part of the problem - no matter our body size - and recognising some of the thoughts and judgements we make to ourselves and others.If you’ve ever heard yourself say…“I’m not as fat as that person”If you’ve ever commented on someone else’s body size or, perhaps assumed you know someone’s health, lifestyle or ability based on their size?That’s fatphobia.You can file this under “Once you see it, you can’t unsee it!”So dive in with me, we’re covering a lot, and I promise you it’s worth it.Takeaways:Fatphobia is a societal issue that affects everyone.Internalized fatphobia can lead to self-discrimination and negative self-image.Fatphobia is rooted in racism.Weight is influenced by numerous factors beyond personal control.Unlearning fatphobia requires conscious effort and self-reflection.Social media can perpetuate harmful beauty standards.Advocacy for marginalised bodies is crucial in the fight against fatphobia.Diverse voices in the fat acceptance movement are essential for change.Challenging diet talk in everyday conversations is important.Recognising one's worth is not tied to body size.Chapters:00:00 Introduction & Content Warning03:36 Melanie's Personal Experience With Fat Phobia06:36 Understanding Fatphobia: Definitions and Examples09:34 The Impact & Harm Of Fat Phobia12:46 The Harmful Effects of Internalised Fatphobia16:38 Understanding Internalized Fatphobia19:30 Tip 1: Stop correlating weight & health with worth21:20 Tip 2: Consider the experiences of people whose bodies differ from your own23:41 Tip 3: Unfollow Accounts Perpetuating Fat Phobia25:49 Tip 4: Reframing Fat Phobic Thoughts28:56 Tip 5: Ditch The Diet Talk33:55 Tip 6: Learn from fat liberationists & anti diet professionalsLinks:Fategories & The Fat Spectrum by Fluffy Kitten PartyAnti Diet & Fat Positive Resources🗓️ Next Week:Mini-sode: Fat phobia & The Rise Of GLP-1sThe 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. 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

Back in episode 01 we took a look at diet culture, but to be honest, my experience of diet culture, the diet industry, and understanding of how the two work together has evolved in the last year. I’ve learned a lot more. I've experienced a lot more. And I feel a helluva lot more confident in talking about it with you today.So in this episode, I'm going to be answering the questions:What is diet culture? How is it different from the diet industry? Do they impact us in different ways?And I encourage you to stick around till the end of the episode because I will be posing a question that completely knocked me off my diet culture axis the first time I heard it. It could also be used as a journal or writing prompt.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.Takeaways:Diet culture is a system of beliefs that centese thinness.The diet industry is a multi-billion dollar industry that preys on insecurities.Diet culture impacts our mental health and self-worth.Weight loss drugs may not lead to long-term health benefits.Informed choices are crucial when considering health options.Diet culture distracts us from pursuing our true passions.The societal ideal of thinness is rooted in various forms of oppression.Reflecting on health goals without weight loss is liberating.Links Mentioned:Fategories by Fluffy Kitten PartyChapters:00:00 Introduction to Diet Culture01:54 Understanding Diet Culture04:26 The Impact of Diet Culture05:18 The Diet Industry Explained06:46 Do They Impact Us In Different Ways?07:27 The Cycle of Diet Culture08:42 Personal Reflections on Dieting10:04 Encouragement for Informed Choices🗓️ Next Week:6 Tips for Unlearning Internalised Fat PhobiaThanks 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

Welcome to season 4 of The Culture Of It All!I know, I left you hanging… for a flipping month no less 🫣 but I’m back, somewhat refreshed and more fired up than I have been in months. Two months of being fat and loud about it on TikTok, well, let’s just say: there are good, bad and unhinged stories to share.A quick note before I get into the episode…You might notice a few little changes. I spruced up my artwork, updated the podcast description and intro – this past year has helped me refine my voice and establish what I offer the fat community with confidence and clarity. I’ve also decided to offer weekly episodes across all platforms, with you, my beautiful subscriber receiving episodes a week early. Instead of bonus episodes, you will receive access to videos, blogs, resources and a creative project that will become a regular resource.I’m super excited about these changes, and to be able to deliver more resources and support to this community.In this episode:We’re starting off the new season with a catch up, because whilst I took a break from recording I’ve been busy finding a wonderful fat community on TikTok. It all started with my fashion videos, sharing my experiences as a fat person trying to find their ‘casual style’ and it’s kinda snowballed from there.And then in early March I made a little video, like 15 seconds and it went sort of, kinda, maybe viral? At least viral for me. I’ve been creating content for a decade, and have never experienced something like this. Over a few days I was confronted with all of my biggest fears, some of which had been festering since 2016, and I survived… and when you tune into episode 23 I’m sharing the good, the bad and the unhinged.* Melanie discusses the fears that have held her back as a fat content creator.* She highlights the negative impact of diet culture and fatphobia on her visibility.* The conversation touches on the difference between skinny shaming and fat shaming.* Melanie shares her experience with a viral video addressing an AI filter that promotes fat shaming.* She emphasises the importance of community support * Melanie reflects on her journey towards confidence and using her voice.* The episode discusses the need for safe spaces for fat individuals online.* Melanie expresses her commitment to advocating for fat acceptance and liberation.* She concludes with a call to action for listeners to embrace life outside of dieting.Thanks for reading The Culture Of It All! Podcast! This post is public so feel free to share it.Chapters:00:00 Introduction to Season Four00:25 The Journey of a Fat Content Creator04:50 The AI Chubby Filter11:40 The Impact Of Visibility As A Fat Content Creator15:58 Building Community and Support on TikTok19:57 3 Much Needed Reminders From TikTok25:38 Fashion, Body Image, and Fat Liberation29:06 Conclusion and Future DirectionsNext week:I’m bringing you our first mini-sode… AND we’re taking a juicy deep dive into Diet Culture and The Diet Industry. * What’s the difference? * Do they work in isolation? * Why are they so harmful? All the answers and more next Tuesday pals…Finally, I’d be so grateful if you could spread the word about The Culture Of It All, whether it’s here on substack, sharing the email or tagging the show on socials. When I started the show last year, I knew it was about laying a foundation, getting myself comfortable with speaking up and finding my flow. For the first time in my career, I’m not afraid to toot my own horn TOOT TOOT, and ask for support.I’m SO ready for The Culture Of It All to be SEEN 👀 HEARD and CELEBRATED, just like the fat community. Thanks for being here, listening and any support you can offer.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. 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

Trying something new, or at least new for this format — video! You’ll have to go ahead and let me know in the poll below what you think of having a video option for each episode…This special bonus episode is a casual fat chat about the past week - fat shaming, a viral TikTok video and my new hair - and I’m reading you a blog post I wrote back in January as an introduction to Confessions Of A Fat Girl, and why this is so important.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 weeks bonus episode is a little different, I’m releasing it on all platforms, and I’m pulling up my microphone to read you the blog I wrote a couple months back. When I wrote it, we were just a few weeks into this new administration, shit was already going as expected and as I had predicted anti fatness has only gotten worse since. Below is the written version, and I recorded video for the first time — so enjoy!These are not confessions of a former fat girl, or a fat girl who lost 100lbs and wants to preach about how nothing tastes as good as thin. I’m not a fat girl with a somewhat acceptable larger body, curves in all the “right places”. I don’t fit into society's beauty standards.You’d think that it would hurt my feelings, but it was actually a breath of fresh air, to realise that no matter what, I will never fit in.On an exhale I simply asked myself, then what’s the point in trying? Who is all this for? This being the hunger, the mental arithmetic, the hatred towards myself for simply existing in this skin. Throughout my teens and into adulthood, I’ve existed somewhere on the fat spectrum. From the age of 10 I started participating in extreme behaviours to shrink myself - mind, body and soul - and fit in with my peers. I grew up in a loving and caring family, parents who supported me, and also didn’t want me to be fat.By the time I was 10, I was aware of my body. I believed that fatness was something to avoid at all costs, my youth spent trying to prevent the inevitable. Sometimes it’s hard to swallow the idea that I became the very thing my parents tried their damndest to prevent. Sadness threatens to consume me, when I remember the pride in my mothers eyes when she showed off my slimmer body, when she believed I’d “figured out” the thing she’s spent a lifetime chasing.I hid food as a kid, learning that if I wanted to eat something my parents would consider “bad” I needed to figure out how to hide the evidence. I developed a secret binge eating disorder which led them to be even more concerned and strict over my foods. When my friends were getting chocolate at Easter, I was being told ‘I didn’t need it’.I’d shop the shoe department, whilst my friends tried on the latest trends in Topshop, River Island and New Look, complaining that the clothes made them “look fat”. I’d wonder what they would think of my body if they saw their bodies as fat. I refused to wear a strappy dress without covering my arms for my 13th birthday, uncomfortable about how much bigger I was than everyone else.…I came across a picture from that party, and unsurprisingly, I wasn’t as big as I believed I was, and I wonder what would have happened if everyone had left my body alone. Let me grow up, learn and figure out how to live in this body. A body that was always going to be soft, round and on the fat spectrum.What if I’d never dieted? What if I’d never been body shamed, or bullied at school?What if I’d not tried to prevent the inevitable?Spoiler alert folks, fatness happened anyway. No matter how hard I tried; the gimmicks, products and systems didn’t “work” (or perhaps they did, because they didn’t) and I was left to pick up the emotional pieces of my body image and confidence over and over again.Well, it turned out, my body was never the problem.It still isn’t.Diet culture is the problem, and the diet industry wouldn’t be worth quite so much if diets worked* And by ‘worked’ I mean long term, lasting results for folks in larger bodies. The promise they continue to fall short of time and time again.There are no, I repeat NO, long term “solutions” to fatness. Maybe it’s because we are not an equation to be solved, we’re not a work-in-progress, nor is there a thin person within.We wouldn’t need to “go back to {insert diet here}” because it would have worked the first time.They wouldn’t need to create silly little names for calories, or challenge the most basic facts about nutrition.Like so many of you, I’ve tried almost everything, and one day, a few years ago I decided I was done. I didn’t want to spend any more of my life at battle with my body, and I wanted to make sure I ended the generational impact of diet culture within my family.When I started The Culture Of It All, my intention was to share more personal stories. Truthfully? I got scared, worried I’d be too much for people or worse, learn that I was on my own with these experiences. But my fears are nothing compared to the state of the world right now. 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.As I watch my friends across the Atlantic have their rights stripped away repeatedly, and lose access to the most basic forms of support and care – now is not the time for us to be silent. During these times we need to create, collaborate and build communities to support one another. We can rely on each other's voices and creativity, so that when one of us rests, we still

Content warning: this episode will contain conversations around my binge eating disorder, body image, anti-fat stereotypes, socioeconomics, and how these impact folks in larger bodies, specifically within the clothing industry.I’m finishing up this season of the show with a conversation that started in the comments of some of my TikTok videos. In one video I said: I’m sure we can all agree that the solution to a lack of sizing is not weight loss.Well, someone didn’t agree, which is a-okay, in fact it led to a lot of richer conversations around the topic of plus size clothing; the rules we follow, the lack of sizing, the politics of plus size clothing and why some of the most anti fat people in society are former fat folks… but all that for another time.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 episode 22 we’re exploring:* Why weight loss isn’t the solution to the lack of clothing options for folks in larger bodies* How size bias and discrimination within clothing influences more than just the fashion industry* My experiences growing up plus size, and the impact on my body image* The erasure of plus size models, plus size departments and stores* 3 reasons clothing brands don’t want to invest in the plus size marketAnd, at the end of the episode I have TWO calls to action for y’all, one for the fat community and one for listeners in straight sized bodies.I’m going to just bare my soul here; this is the kind of content I’ve always wanted to create. At the age of sixteen I had BIG dreams of working in fashion, but I guarantee you that in all those dreams I was in a smaller body. The belief that I needed to be smaller stole my dreams from me, because I believed to achieve what I wanted in life, first I had to be thin. This work heals my inner teen, the younger version of me who had no idea how to execute her dreams.Sometimes social media and the online space can at the very least be insensitive, at its worst it causes serious harm and danger to marginalised communities. But one of the best things is that it has allowed us to find community, connection and common ground amongst some of our worst experiences.The next season of The Culture Of It All is coming in April, and I’m deep in ideas and planning, so if you have any topics you’d like covered, or questions you want answered send me a message!Thanks for reading The Culture Of It All! Podcast! This post is public so feel free to share it.Chapters00:00 Next Season & Fat Gurl Sticker Sale02:56 Why Weight Loss Isn't The Solution13:51 Growing up plus size, OOTD and healing my inner teen18:45 The Struggle To Find Your Own Style22:15 Erasing Plus Size Bodies Within Plus Size Brands25:35 Weight Bias, Discrimination & Stereotyping in Plus-Size Fashion34:34 Call To Actions for Plus Sized & Straight Sized Folks 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

Content Warning: In this episode I will be referencing the COVID-19 pandemic, and a specific weight loss related conversation that led me to ditch dieting and pursue intuitive eating. I recently made a TikTok video in which I said that the solution to more accessibility within clothing isn’t weight loss. In fact I said “I think we can all agree that the solution to more accessibility within clothing isn’t weight loss.”No surprise that someone indeed did not agree 😏 This commenter shared their own experience of feeling unhappiness towards their body when they couldn’t find clothing they liked in their size, and described this as a “wake up call” that led to them pursuing weight loss. And while there is a lot more I have to unpack here, which I will be doing in next weeks episode, More Than a Size: Erasure, Access & the Politics of Plus-Size Fashion, for now I want to dial in on this “wake up call” or defining moment.I’m sure many of us can deeply resonate with that experience, hell, if you’d asked me a decade ago I would have told you the same thing. But, fast forward to now and I would tell you that my “wake up call”, that defining moment that led to change, looks very different.Thanks for reading The Culture Of It All! Podcast! This post is public so feel free to share it.During 2020, I kept seeing posts from people I had once respected in the health and fitness industry make their anti-fat bias really obvious. It started with conversation about ‘health’ which felt innocuous enough at the time, but quickly deviated into rants about the Oschmesity epidemic, and they used fear mongering to sell their coaching and programs.Back then, I didn’t have the tools and resources I have now, because you better believe I’d be getting into arguments over on the zuck-book now, so I just unfollowed and unfriended 100s of people who had once been part of my online community. Folks I’d met in real life, some I’d considered to be friends, all of which seemed to believe I deserved to get sick.That was where it started.Little thoughts that perhaps I was tired of trying to make my body smaller, that perhaps there was actually another way I could live my life…and maybe that life would look different, but I’d be happier? Content? Satisfied?In this bonus episode I’m sharing that “wake up call” or what I’m calling a defining moment that helped me ditch diets, figure out how to heal the relationship I had with myself, and led me here. To having these wonderfully important conversations with YOU dear listener every single week!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. 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 exploring the multifaceted nature of spirituality, sharing my personal journey and how it intersects with fat liberation. I’ll be discussing the evolution of my spiritual practices, particularly during the pandemic, and the challenges of reconciling these practices within spiritual spaces often permeated by diet culture.I’d like to note that these practices are often individual and interpersonal, and I recognise that we need community and structural changes to fight back against the injustices we are witnessing today. I also know that right now many of us are trying to find that balance between informed and overwhelmed, finding comfort, slowness, peace in practices on a personal level allows us to be better equipped to fight back against these systems of oppression.TakeawaysPractices should be flexible and adaptable to individual needs.Spirituality can coexist with activism and personal values.Diet culture often infiltrates spiritual spaces, creating challenges for fat positive activists.Spiritual practices can serve as acts of rebellion against societal norms.Self-care rituals can be supportive for navigating overwhelming times.Chapters00:00 Exploring Spirituality: A Personal Journey05:32 Navigating Spirituality and Fat Advocacy08:54 The Intersection of Spirituality and Diet Culture13:51 Witchcraft and Rebellion: Here We Go Again16:28 Finding Individual Practices Amongst The Noise 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 exploring slow living and its significance in today's fast-paced world. I’ll be sharing my personal journey towards embracing a slower lifestyle, the challenges I’ve faced, and the intersection of slow living with diet culture. We’ll be discussing the importance of self-care, and how rest is an act of rebellion against societal expectations that dictate our worth based on productivity and appearance.Through personal reflections, I’m encouraging you to find comfort in your own experiences and to challenge the norms that often lead to burnout and dissatisfaction.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.Takeaways* Slow living, or intentional living, has various interpretations and meanings.* Hygge is an atmosphere of coziness, comfort, and contentment.* Choosing to slow down is a form of rebellion against societal norms.* Diet culture thrives on our insecurities and encourages us to hustle.* Personal satisfaction should take precedence over societal expectations.* Slowing down can be challenging for folks in larger bodies due to weight stigma and fat stereotypes.* Resting is essential and should be prioritised over productivity.* Our lived experiences are powerful and need to be shared.* Ditching diet culture is integral to embracing a slower lifestyle.Chapters00:00 Slow Living, and Hygge: Acts Of Rebellion06:14 The Intersection of Slow Living and Diet Culture09:51 Challenging Societal Expectations and Personal Goals15:11 The Impact of Patriarchy on Self-Worth19:40 Embracing a Slow Season and Personal Reflection23:16 The Power of Lived Experience and Self-Acceptance 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

My friend Hilary encouraged me to share this story with you. Whilst part of this story is about how I found myself taking part in a topless - just my undies - photo shoot in Wales… it’s really about the way our perspective of past experiences can shift once we divest from diet culture and start to heal our body image.This retreat happened in 2021, about five months before I had a defining anti diet moment and decided I wanted to heal instead of fix (I guess that’s a story for another week!).After recording, I remembered that I’d actually made an episode about this retreat on my previous podcast Entrepreneurial Outlaws. In that episode I talked about the mindset work we did, and how powerful it had been. I guess at the time, that’s what I needed, because what I also remember is feeling incredibly emotional when I returned home.I’d felt this unexpected connection to the Welsh countryside — my parents actually moved us to Wales for a short time when I was very young, I barely remember it but there was something so familiar. Coupled with the entire retreat being about vulnerability, self connection and I was an emotional wreck. It was also my first time away for almost two years and the sense of relief I felt to be home was unusual.Back then, I didn’t have the same tools and resources I have now, hell, as you hear me say in this episode, I wouldn’t even consider going to something like this now because of how inaccessible it was, and how excluded I felt.I didn’t think to ask or advocate for myself.I didn’t even know that I would need more time.I didn’t have the compassion, kindness and respect for my body that I do now.They say, you only know what you know, and that couldn’t be more true when it comes to the power that diet culture has over our relationships with ourselves. The way in which I shouldered ALL of the responsibility throughout this experience, and even returned home believing, on some level, that I needed to change myself so I could fit in.It’s a powerful thing to realise that in order to be who you are, means you can no longer fit in. Instead, you find people are open, welcoming and don’t expect you to fit, they encourage you to be yourself.I hope you enjoy this first instalment of ‘Confessions…’ and if you have any questions, comments or feedback let me know. 🥰 Oh, and here’s the photo of my in my skivvies… obviously I’ve cut everyone else out of the image.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. 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 a new season of The Culture Of It All, and our first episode of 2025!You may have guessed, I’m still fat, and I’m choosing to stay fat 🥰No need to sugar coat it, this first month of 2025 has felt like a metric fuck ton of hot garbage. Like so many of you, most days I’ve struggled to find the fuzzy line between staying well informed and falling into a spiral of sadness, empathy and anger at the state of the world.Yes, I do talk about it in this episode, and if you’d like to skip some of it then skip 06:35 - 09:35… however, I’d also like to be transparent and everything I talk about in this episode and all episodes is of course political and a reflection on the state of the world we live in.Diet culture IS political.If we don’t like the state of the world right now, we have to ask ourselves how diet culture plays a part in keeping us quiet? How is diet culture distracting us from the important social issues? How do our Governments use fat folks as a scapegoat in their political policies, and cause more harm to marginalised communities whilst taking away basic human rights and access to care?We don’t have the time to be distracted, and we need to be well fed and rested in order to fight. So, yes you can skip part of this episode but my political opinions, and where I stand is woven throughout it. Please take care of your mental health, pause, come back to it, do what you need to do in order to take care of yourself.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.Chapters for Ep. 01900:00 Navigating Parenting Challenges and Personal Growth06:35 Reflections on Political Climate and Social Responsibility10:35 The Intersection of Diet Culture and Social Media23:24 Creative Outlaw: Embracing Authenticity and Self-Expression31:10 Nurturing Relationships and Personal DevelopmentTopics discussed in Ep. 019* The rigidity and failure connected to goal setting* The wave of ‘New Year New Me’ marketing and GLP-1 advertising* The shifts in social media, and how this connects to diet culture* My words of the year, and how they reflect my intentions for 2025* How we can embrace being a creative outlaw 🎙️ Coming this month:Feb 11th - Confessions Of A Fat Girl: that time I found myself (almost naked) on a Welsh beach…Feb 18th - The Art of Slow Living, In A Fat BodyFeb 25th - Confessions of a fat girl: the one when I was fat shamed on a treadmillThanks 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

Welcome pals, to our final episode of 2024!! In this reflective episode, I’m sharing my journey over the past eight months of podcasting, discussing 8 lessons learned, personal growth, positive shifts in my body image, and the importance of having my own back. TakeawaysThe journey of podcasting has been transformative and fulfilling.Reflection is essential before setting intentions or goals.Contentment is a valuable state of being, not mediocrity.We have the right to occupy spaces that resonate with us.Choosing who stays in our online communities is empowering.Health anxiety can be exacerbated by diet culture and weight stigma.It's okay to let go of past versions of ourselves and our work.Sharing personal stories can foster connection and understanding.The future holds exciting opportunities for growth and creativity.Chapters00:00 Reflections on the Journey10:22 Setting The Scene: The end of 202319:51 Embracing Visibility and Community26:53 Navigating Personal Feelings on Weight Loss Drugs31:53 Challenging Fat Stereotypes35:11 Retiring Previous Versions of My Business46:31 Looking Ahead to 2025 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

Last week I was chatting with the hosts of ‘Fat & Fucked’ and they asked me about how I’d got ‘here’, and what led me to starting a fat liberation podcast.The truth is that a lot of moments that led here…* Being fat my whole life* Losing a parent as a teen* Losing myself amongst the waves of grief* Feeling even less like myself when I spent pockets of time existing in a smaller body* Working in the fitness industry, and starting my online business* Leaving the toxic and cult like business coaching bubble* The book Playing Big by Tara Mohr, and her guided visualisation* Ditching dieting, and finding intuitive eatingMany of these moments indirectly led me to this chapter of my life, and it’s hard to wrap my head around the fact that less than a decade ago I had such different beliefs about my body.There were times when I was in extreme diet phases, I’d tangle myself up in maths, meticulously detailing what I’d eaten, and I’d think “Is this actually even worth it??!!”*Spoiler Alert* — No, it was absolutely not worth it!(But that’s an episode for another time…)This bonus episode is a reflection on the experience of starting a business whilst in the depths of diet culture, exiting a space that intersects with diet culture, and how I started to unravel, unlearn and find myself again.They say if you want to learn who you are, start a business… and what a wild fucking ride it has been to discover who I truly am.Enjoy!P.s don’t forget that I’ll be taking a break from publishing regular episodes between Dec 17th and January 13th, but you will continue to receive additional content in December here on Substack! 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

Weight stigma has become a socially acceptable form of discrimination. People who seem to be horrified by other discriminatory stereotypes, behaviours and jokes, will still find humour in a fat joke, or openly pass judgement on someone's change in body size without considering for a moment that their fat friends and family can hear or see their comments.And I understand that many people, myself included, have spent a majority of their lives trying to control their body size so they don’t look like me. So the idea that someone in a larger body might not choose to pursue weight loss continues to baffle people.My body confuses them. It’s something they cannot empathise with, and choose not to understand. It’s a ‘work in progress’, a before photo, something to be feared. My body is paradoxical, they see me as ‘too much’ and ‘not enough’ at the same time. They simply see my body as a choice I’ve made, a choice they cannot understand, because, why would anyone choose to be fat?Folks in larger bodies are repeatedly told that when the world isn’t accommodating or kind, we are the problem and we should change. Just imagine a world the chose to listen, empathise and accept that we are all different, even our body sizes.Welcome to episode 17! I want to address our straight sized friends, folks who want to support the fat community and be better equipped to advocate for us and speak up in spaces where we are ignored. This episode is an important one for all of us, because many of these topics are things I had just accepted as ‘normal’, and believed it was the way I deserved to be treated.Pals, you can ask for, and expect more.In this episode:* Exploring the ways society discriminates against folks in larger bodies* Examples of every day weight stigma and anti fat narratives* Defining thin privilege and how to use it for advocacy* Practical ways to start supporting the fat community todayLinks Mentioned:* Daring Fat Instagram Account* Fat & Fucked* The Body Grievers Club* Maintenance Phase* The Satisfaction Factor* Fats On FilmChapters:00:00 Understanding Anti Fatness & Stigma03:36 1. Unpack Your Own Internalised Anti Fatness05:06 Examples of Discrimination in Public Spaces10:04 2. Diversify Your Feed And The Media You Consume12:30 3. Using Thin Privilege for Advocacy16:37 Practical Steps for Advocacy18:22 Exciting Plans for 2025🗓️ Next week…Bonus Minisode: Doing Business in a Bigger 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

Following on from our wonderful conversation with Naomi Katz in episode 16, I’m going deeper into my own Intuitive Eating practice. Prior to starting this practice, I felt very anxious about hunger and fullness, and truly believed that I was just broken. The feeling of ‘fullness’ completely eluded me, I wasn’t sure what it felt like or if it was supposed to be uncomfortable.I’ll always remember when Naomi gave me a little ‘sneak peek’ before we started the principle, she said “Let me give you an insight into this principle; fullness is the same as satisfaction…”. Yeah. My mind was blown and I had so many questions.How on earth could it be so simple? So, I don’t know what fullness feels like because I’m dissatisfied by my food choices?Does everyone else know about this?As I deepened this practice, I started to uncover foods I’d always thought I enjoyed, and now that all foods were available to me without rules, they weren’t so satisfying. Some foods I had no interest in, and others I just wanted one or two but didn’t want to buy the whole packet. It seems so small, but it was incredibly freeing.Check out this bonus episode as I share some anecdotes from this practice and how I unlearned food rules within my practice.Thank you so much for your patience with this bonus as I recovered from this sinus infection, and stay tuned for updates on the show including a new bonus segment and the next season coming in 2025!Coming up next weekEpisode 17: An episode for our straight sized allies – 3 ways you can (and should) advocate for your fat friends 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

We’re kicking off November talking about food and intuitive eating with our very first guest, Naomi Katz from Happy Shapes Coaching. We’re exploring the complexities of intuitive eating, particularly during the holiday season, but as you’ll learn, these hot takes are not just for the holidays!!It’s not what you’re doing, it’s why you’re doing it. - Naomi KatzWe discuss the emotional responses to food, the importance of autonomy in food choices, and the 10th principle of Intuitive Eating, gentle nutrition. Naomi shares her insights on navigating food relationships, the normalcy of eating past fullness, and the significance of focusing on one's own plate rather than comparing with others.Now more than ever, is a time to be gentle with ourselves, and our food choices.You’ll also hear how you can support the communities within Asheville in the wake of Hurricane Helene. You can learn more about Naomi and her coaching at www.happyshapes.co, or by following her on Instagram @happyshapesnaomi, or by listening to her podcast, Satisfaction Factor, available on all podcast platforms.Learn more about Beloved Asheville and how you can support the community rebuild:https://www.belovedasheville.com/rebuilding-hope-after-hurricane-helene/Chapters00:00 Introduction to Intuitive Eating Journey03:00 Navigating Food Relationships During Holidays05:50 Understanding Feelings Around Food09:03 The Normalcy of Eating Past Fullness11:41 Gentle Nutrition: Balancing Science and Personal Needs14:39 The Autonomy of Food Choices17:41 Eyes on Your Own Plate: Avoiding Comparisons20:31 Community Support and Recovery Efforts 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’ll be exploring the cycle of fear and blame the diet industry has created and how this impacts our body image and relationship to food. We’ll also look at some of the nuances, including the erasure of fat folks from history, and why it appears to be socially acceptable to discriminate against someone based on their body size/weight. We’ll also take a look at how the diet industry uses fear based marketing practices to sell their products, and the outcomes when the ‘solution’ doesn’t work.If you’d rather not hear my life, podcast and business update, skip forward to 12:21Content Warning: use of the word o*esity within context at 13:40The 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.Chapters00:00 Halloween Preparations and Personal Updates07:02 Reflections on the Podcast Journey12:09 Haunting Diet Myths: Introduction to the Topic20:15 The Diet Industry Cycle Explained32:03 Understanding Body Diversity and Acceptance 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 themes of food, body positivity, and the impact of diet culture, particularly during Halloween. She emphasises the importance of food neutrality and intuitive eating, sharing personal experiences and insights on how to navigate societal pressures around food. The conversation challenges fear-based messaging and promotes self-acceptance, encouraging listeners to find joy in their food choices without moral judgement.TakeawaysFood is often associated with guilt and shame due to diet culture.Finding joy in food can lead to a healthier relationship with it.BMI is an outdated and flawed measurement.Practising food neutrality means recognizing that all foods have value.The diet industry thrives on creating fear around food choices.Self-trust is essential in developing a positive relationship with food.Food can evoke memories and emotions, which are important to acknowledge.Challenging societal norms around food can empower individuals.Engaging in non-food related activities can help reduce food focus during holidays.The nutrition content of food does not define one's worth.Chapters00:00 Introduction 00:25 Embracing Food Neutrality During Halloween12:05 Understanding Diet Culture and Its Impact31:06 Practising Food Neutrality and Intuitive Eating 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 your October Myth Busting Minisode!Following on from last weeks regular episode, I wanted to highlight some of the shameful language used when talking about fitness and movement. Personally, this language feels outdated but I recognise this is only because I left business and fitness spaces where the idea that “we all have the same 24 hours” is commonplace."We don't owe anybody fitness."In this episode, I’ll be discussing the complexities surrounding movement and fitness, particularly in relation to privilege and societal expectations. We’ll explore the impact of diet culture, and the outdated narratives that often accompany discussions about prioritising movement.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 our ‘F-word’ is fitness; specifically the negative associations many of us have with fitness and dieting. I’ll be sharing some of my experiences growing up, from learning to dislike sports in high school, and always focusing on ‘all or nothing’. You’ll also hear how, despite my lack of athleticism, I decided to pursue a career in fitness and the negative impact this left on my mental and physical health. By reframing our understanding and beliefs about movement, fitness and exercise, we are able to prioritise personal preferences, joy and self-worth rather than applying external expectations.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.Questions to help you reframe movement:Would you still want to achieve those goals if weight loss was not on the table?Am I inspired to do this or am I trying to motivate myself?What has happened that's triggered this, this feeling?Why am I having this thought?Do I actually want to do this? Is this actually something that I'm choosing to prioritise in my life right now?What is the bare minimum?In this episode:* How the diet industry weaponized movement, exercise and fitness* How the lack of support and encouragement for those kids who do not show competitive interest in sports is doing a disservice to them* Why I chose to start a career in the fitness industry* How I’m reframing fitness, and navigating movement moving forwardTakeaways:* Many people's struggles with fitness begin in childhood.* The diet industry heavily influences perceptions of fitness.* It's important to question the motivations behind fitness goals.* The concept of 'bare minimum' can help simplify fitness expectations.* Reframing fitness can reduce the pressure from diet culture.* Everyone is worthy, regardless of their fitness journey.Chapters00:00 Navigating the Complex Relationship with Fitness03:30 Childhood Experiences and Early Influences on Fitness10:45 The Negativity of the Diet Industry & Fitness14:43 The Complicated Journey of Becoming A Trainer19:44 The Shift Away from Traditional Fitness21:17 Intuitive Eating and Reframing Movement25:51 Reframing Fitness: Questions to Consider31:41 The Complications of the Diet Industry and Fitness🗓️ Next week… Myth Busting Minisode: Priorities, Privilege and Movement!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

Welcome to episode 12, today we are chatting about 3 connected f-words that have negatively impacted my body image, confidence, and love of fashion. Flattering. Femininity. Fitting-in. In particular, we will be focusing on the impact these words have had on folks growing up in larger bodies, and the ways in which I’ve found my way back to myself BEFORE the world told me I was too much.Content warning: at 23:15, loss of a parent, and my personal experience of grief as a teenager. Whilst I will not be discussing what happened, it’s an important part of my story. Please take care of your mental health, and either skip forward 60 seconds or miss this episode.Takeaways* We cannot heal our relationship with clothes sizes if brands are just NOT making the sizes.* There are many small businesses and brands doing the work, making the effort – which proves that it’s not about cost, big clothing brands do not care about fat people.* The Cambridge Dictionary defines ‘flattering’ as: “making someone look or seem better or more attractive than usual”* The relationship we have with our body size, and our intention when dressing our bodies is often a result of how society has told us we SHOULD look or behave.* Get curious about colours, silhouettes and the clothes we wear, especially if you feel your clothes don’t reflect who you are or how you feel.* Challenge the stereotypes that impact the way you show up in the world, especially if they hold you back from self expression.“We are not meant to fit the clothing, the clothing is meant to fit our body.”Chapters00:00 Introduction to the F Words: Flattering, Femininity, and Fitting In03:54 How flattering, femininity and fitting-in relate to diet culture04:55 Content Warning & Content Disclaimer08:01 Clothes Sizing & Why It Fails Plus Size Bodies11:08 Clothes Size & Anti Fat Stereotypes15:56 A reminder for poor body image days17:51 Redefining 'flattering' and why it's not a compliment23:15 Content Warning: Death of a parent, and processing grief23:33 Loss and Its Influence on Self-Expression28:29 Embracing Individuality 32:16 Navigating Fashion Choices in a Limited MarketNext WeekBonus Episode (paid subscribers only)In Practice: Hunger, Restriction & Our Feelings 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

Phewf, who knew I could cover so much in less than 15 minutes? In this episode, I wanted to explore the rise of wellness gurus in the 2010s and the way in which they have manipulated us into believing they are not just another fad diet. What I quickly realised, is that we cannot do this, without covering the definition and red flags of dieting itself.You’ll hear some of my personal experience working within the industry, and the negative impact coaches had on my business and body, highlighting the impact of social media influence on the wellness industry. We’ll discuss the concepts of moderation, 80-20 eating, and balanced eating, and how they each fall into the definition of dieting.As you’ll hear in this episode, it’s important to keep in mind that the act of quitting dieting is not the same as diet culture."Diet culture is more than the latest fad diet program, food list, or goopy wellness trend. It is about the culture of it all. It is a part of our everyday life. It is the ocean that we swim in."Chapters00:00 The Rise of Wellness Gurus and Lifestyle Changes03:40 Dieting Red Flags: what to look for08:07 The Restrictive Nature of Moderation, 80-20 Eating, and Balanced Eating10:17 The Long-Term Outcome of Dieting: Weight Gain11:07 The Impact of Diet Culture on Marginalized GroupsDid you enjoy this format? Are there any myths you’d like me to tackle on the show? Drop your thoughts and suggestions below — I’d love to hear from you 🙂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

Welcome to a brand new season of The Culture Of It All! I’m back this season to explore and discuss the F Words with y’all. You’ll hear from me, and some incredible guests as we chat about topics such as the Fashion Industry, Fat Representation, Fiction, Plus Size Fitness, and Food.There are so many F words associated with diet culture, and not even the ones you’re thinking of… also feel free to send me the F words you think I should talk about!S2: E011 Fat Positive FallIn this episode I am easing us into this new season and discussing fat positivity with a twist. When I started this podcast, I realised very quickly that even when you surround yourself with anti diet and body positive content, the diet culture and weight loss content also ramps up. Meta, and I’m sure other platforms, don’t recognise anti diet culture content and assume I want to see weight loss accounts.At the same time, I am hyper aware of how other content creators are treated online and it’s really daunting to speak up and put your larger body online. I’ve noticed that more intrusive and negative thoughts about my body have popped up, I’m able to navigate through them, but want to focus on the energy of this quote: “There’s so much more to the fat experience than just the horror stories.” - from Brooke Hull via BodyLiberationPhotos.ComYes, the horror stories fuel this work, I will use my voice to advocate for those who don’t feel seen and heard, and I also want to embrace more fat joy and positivity. This summer was not as hard as the previous years, I was super prepared and I’m taking so much of what I’ve learned into this new season with me.Takeaways* Melanie introduces the new season of her podcast, 'The Culture of It All,' where she explores and discusses various topics related to ditching diet culture and living life in a larger body.* She emphasises the importance of joy, healing, and positive experiences in a larger body, and shares her personal intentions for a 'Fat Positive Fall.'* Melanie reflects on her journey of being more visible online and the challenges and rewards that come with it.* Melanie discusses the impact of diet culture on mental and emotional well-being, and the need to challenge societal norms and expectations."Quitting dieting feels like an audacious act."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.Chapters00:00 Introduction and Season Overview03:53 The Evolving Relationship Of Being Visible Online05:47 Fat Positivity + My Relationship With My Body13:44 Navigating Negativity and Trolls on Social Media15:18 The Audacious Act of Quitting Dieting20:38 Pursuing Gentle and Joyful Movement23:04 Finding a Comfortable Pace in Work and Life24:47 Getting Dressed, Styling Outfits, and Sharing Fashion28:25 Excitement for Fall Activities and Plans🗓️ Coming Up in SeptemberSeptember 10th Myth Busting Minisode: eating in Moderation, 80/20 and balanceSeptember 17thE012: Flattering, Femininity & Fitting In: How I Reclaimed My Passion for Fashion (in a larger body)September 24thBonus: From binging to only having oneThanks 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

We’ve made it to our final episode of the Summer Series, and today I’m reflecting on 10 things I’ve learned about myself this summer. I’ll be discussing lessons in business, and marketing as well as the importance of community and my struggle to trust my body. We’ll of course be talking about how I’ve felt both physically and emotionally this summer and what my plans are for The Culture Of It All!Chapters00:00 Introduction and Overview02:17 Lessons in Building and Growing a Business06:40 The Power of Community and Content Creation10:51 Learning to Trust and Embrace Your Body16:43 Embracing Personal Style and Rediscovering Passions21:56 Comfort and Advocacy This Summer22:55 Navigating Self-Promotion and Selling26:04 Making Changes To The Way I Do Business27:10 Pursuing The Things I Love As A Career28:32 Creating A Fat Positive Community and Online Shop30:44 Journal Prompts for Self Reflection and Growth32:20 A big thank you and reflection 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 penultimate episode of our summer series, I’m sharing one of my favourite past times with you; reading. I’ll be sharing not only my passion for reading, but exploring the importance and power of fat representation within the stories I read. I’ll share a few wonderful plus size reads from this summer from cosy romances, to dark paranormal relationships. And because I have so many recommendations, I’m sharing a few more with even more diversity and representation amongst their pages. This is a super cosy episode, so grab a drink and settle in.Chapters00:00 Catch up05:57 The Power of Representation in Literature10:39 Favorite Plus-Size Reads of the Summer19:28 Exploring Mental Health Representation and Polyamorous Relationships in Books 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 Jordan Underwood recently wrote on Instagram: “Thinness will never your get out of jail free card. We are all held captive by anti-fatness.” No matter our body size, diet culture and anti-fatness has seeped into our lives, our minds and behaviours. It is the ocean we swim in on a daily basis.In this -slightly chaotic - bonus episode we’re chatting about the roots of Non Scale Victories, our relationship with numbers and how this has impacted our self worth. You’ll also hear a little bit more about my past experiences within the health and fitness industry, and some of the unfortunate ways “health” was and still is being marketed. Content Warning: weight loss, diets and clothing sizes🗓️ Latest episode | 5 Practical Summer Self Care Tips for Larger BodiesThe 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. 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 sharing five practical summer self-care tips for folks in larger bodies. We’ll be exploring the definitions of self care, and what self care practices can mean for folks in larger bodies. We’ll also discuss the barriers that marginalised bodies face in accessing self-care and the need for allies to challenge these barriers.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.Key Takeaways* Exploring self care through the lens of diet culture* Challenging the status quo* Creating simple self care practice* How to stick with your self care practice* Ways in which self care can lead to burn out* Creating a self care menu, and journal promptsJournal Prompts:What do I need?What are your core values, and how can these influence your self care practise?Am I sacrificing my own needs on behalf of others? If yes, exploreWhat does success mean to me?Do I expect too much of myself?Are these even my expectations?What am I most passionate about?When was the last time I felt inspired?Thank you 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

The body positive rhetoric that shows up at this time of year is failing folks in larger bodies. So in this episode, I’m rewriting the narrative, and sharing 7 ways in which you can prioritise joy and honour your needs, especially during the uncomfortable summer months.We’ll explore the difference between joy and happiness and some of the ways I struggle with the concept of joy in a larger body. I encourage you to think about what you enjoy about the summer and to focus on those activities, emphasising the importance of getting creative and finding ways to nourish oneself emotionally and mentally.You’ll also hear me talk about my recent experience watching the film 'Your Fat Friend', what I’m working on and the upcoming Summerween sticker sale starting July 1st.Links mentioned in this episode:Aubrey GordonMaintenance PhaseYr Fat Friend FilmOutlaw Creatives Sticker ShopAshley Looker, Unique Holistic HappinessDownload Your Digital Bingo Board / Bucket List PDFAuthors: Alexia Onyx, Mary Warren, S J Tilly, Kayla Grosse, Amy AwardPodcasts: The Satisfaction Factor with Sadie & Naomi, Fat Joy with Sophia Apostol, Body Grievers Club by Bri Campos, Fats On Film from Hannah Ogilvie, Burnt Toast by Virginia Sole-SmithJournal Prompts:What activities or hobbies make you lose track of time?What's a simple pleasure that always brings a smile to your face? 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 her experience as a parent in a larger body and navigating the stereotypes and biases that come with it. She shares a conversation she had with her son about feeling slower than his friends and how she helped him navigate it. Melanie also talks about her decision to not make her son participate in sports day and the societal pressure she feels as a parent in a larger body. She invites listeners to join the conversation and shares her ongoing journey as a parent. 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