Heart Led Wellness
The Heart Led Wellness Podcast, hosted by Ashlyn Burnett, a National Board-Certified Health and Wellness Coach, helps women heal their relationship with food using Polyvagal theory and somatic healing. The show teaches listeners to eat intuitively without tracking or rules. New episodes are released weekly.
Episodes
175: How to get thin WITHOUT obsessive exercise or perfect eating: Kelly’s Heart Led Eating transformation
Imagine living in the same “thin” body you’ve worked so hard for…but without the 20,000-step days, the Apple Watch obsession, the volume-eating salads, or the constant mental math. Imagine dropping every rule, eating peanut butter sandwiches when you feel like it, moving only when it feels good, and still fitting into all the same clothes a year later while having so much more time and energy for
174: If you want to be thin…MASTER these 7 niche skills
There are specific mciro skills that naturally thin people have mastered…and most people never get taught them. And it’s NOT 10k steps, or tracking your calories, or hitting a protein goal. In this episode I’m breaking down the exact skills you need if you want to be thin long-term without force or constant willpower.I discuss...The difference between body hunger and phantom hungerHow to accuratel
173: From night eating, Adderall abuse, gut issues, and binge cycles to naturally thin and a body that feels safe: Kathleen’s story
Ooooo this is a deep one. In this raw episode, my Heart Led Eating alumni Kathleen shares how she went from a deep binge restrict cycle, 60 lbs of weight gain, night eating with kitchen locks, debilitating gut issues, and an Adderall addiction…to healing it all and becoming naturally thin. We discuss...Generational food and body issues The dark reality of using substances like Adderall to control
172: Get thin WITHOUT peptides
Naturally thin people are already eating like they’re on Ozempic (they literally get the ick from overeating) without ever taking a shot. In this episode I’m breaking down exactly how to get thin without peptides by addressing the real root cause.I discuss...How peptides make you forcefully thin (and why that is not the same as being naturally thin)Why naturally thin people already get the “ick” f
171: Scared you’ll gain weight if you stop tracking your food? Listen to Laura’s Heart Led Eating transformation
What if tracking calories to try and manage your weight was actually keeping you stuck? And letting it go didn’t cause chaos, but brought peace, stable weight, better health markers, and a completely different relationship with your body? Today, my Heart Led Eating student, Laura, shares her powerful journey from restriction, pregnancy weight gain, yo-yo cycles, every diet phase (low-fat, low-suga
170: The human body is designed to be THIN
You’re not disordered for wanting to be thin. When we live in times of food abundance, the human body’s natural state is thinness. In this episode I’m breaking down why excess storage feels so bad, why your brain actually wants you to be thin in times of abundance, and how to get back to your body’s natural design without force or restriction.I discuss...Why carrying excess storage feels bad (it’s
169: Weight falling off while eating pastries for breakfast: Allison’s Heart Led Eating transformation
Imagine being able to enjoy your favorite foods (including homemade scones and cookies) while still releasing excess weight…all without tracking a single thing. My Heart Led Eating student Allison shares her full journey: from childhood body confusion in the ’90s diet culture era, through puberty changes, family “Clark butt” comments, black-and-white thinking, multiple diets (Weight Watchers, keto
168: Program your brain to be naturally thin
I used to think naturally thin people had special genes that made them skinny and I could never be like them. Turns out their brain relates to food differently…and that’s something we can all create. In this episode I’m breaking down exactly how to rewire your brain so your desire for food finally matches what your body actually needs.I discuss...The mismatch between your brain’s desire for food a
167: The dark side of intuitive eating...
I tried intuitive eating, and it was the most out of control I have ever felt around food in my entire life. I was gaining weight, eating in a way that felt like a complete free-for-all, and being told by coaches that this was normal and where my body was supposed to be. It didn't feel true. In this episode I'm breaking down exactly why intuitive eating fails so many women…and what's d
166: Habits I stole from my naturally thin friends that made the weight MELT off
I spent years assuming naturally thin women had something I didn't…better genes, a faster metabolism, some kind of luck they were born with. But when I actually started studying to how they ate, I realized none of that was true. They just had a completely different set of habits. And when I copied those habits, everything changed. In this episode I'm sharing exactly what I stole from them
165: She became naturally thin and met the love of her life: Maddy’s Heart Led Eating transformation
Imagine healing your relationship with food and your body so deeply that you have to leave the program you joined lol. This is exactly what happened to my Heart Led Eating client, Maddy! She told me last week that she no longer needed to be in the alumni group because she has NOTHING left to heal with food. She’s fully living like a naturally thin woman, and this is the story of how she got here.W
164: How to become NATURALLY thin (instead of FORCEFULLY thin)
There are two ways to be thin: ('ve lived both of them) One feels like white-knuckling every single day…tracking, controlling, obsessing about protein, terrified of what happens the moment you stop. The other feels like nothing. Like you just live your life and your body takes care of itself. In this episode I'm sharing my full personal experience of both sides, what the difference actuall
163: How SOMATICS cured my eating disorder and changed my life
I spent years in therapy talking about my disordered earting. I understood it deeply…where it came from, what triggered it, what kept me stuck, but I stayed exactly the same. It wasn't until I stopped TALKING about it and started FEELING it in my body that everything actually changed. In this episode I'm sharing the full story…including the panic attack on my bathroom floor that was my fi
162: Your built-in calorie calculator
JOIN HEART LED EATING Your naturally thin friends don't track macros, count calories, or use a single app…and yet their bodies stay slim. It’s not “skinny genes” or their metabolism. They're listening to something I call their built-in calorie calculator. In this episode I'm breaking down what your built in calorie calculator actually is, why most women can
161: I broke up with the eating disorder recovery community...
Traditional eating disorder therapists made my eating disorder worse. They told me I was “disordered” for wanting to be thing and celebrating overeating in the name of “food freedom”. I fired them all and decided to develop my own method of healing that allowed me to have food freedom AND a body that felt good to me. Here’s the full story. I discuss…How traditional eating disorder recovery therapi
160: How to never diet again and be thin for life: Chauntelle’s Heart Led Eating transformation
JOIN HEART LED EATINGHow many diets, cleanses, programs, and apps have you tried to lose weight? Have any of them worked in the long run? Or did you eventually gain all the weight back and then some? In this episode, my HLE alumni, Chauntelle, shares her personal story of leaving the dieting world behind and permanently healing her relationship w
159: ADDICTED to food? Here’s exactly how to heal…
You say you’re “addicted to food”… but what if that’s not actually true? In this episode, I’m breaking down why food addiction isn’t real, and what’s actually going on when you feel out of control around food. Because if you keep believing you’re addicted, you’ll keep trying to “fix” it the wrong way. And that’s exactly what’s keeping you stuck.I discuss…What you really mean when you say you’re ad
158: EXACTLY how to regulate your nervous system so you don't overeat
You don’t overeat because you’re addicted to food. You overeat because your nervous system is using food as a buffer. In this episode, I’m breaking down the real reason you feel out of control around food (even when you “know better”), and how to actually fix it at the root. If you’ve ever found yourself eating past fullness, blacking out mid-snack, or saying “screw it” after a long day…this will
157: She went from health obsessed and missing her period to eating like a naturally thin woman: Alyssa’s Heart Led Eating transformation
If you obsess over your health and your food to the point of losing your period and getting stuck in a binge cycle…don’t miss this episode. Alyssa is sharing her story of how she went from binge eating and obsessing to eating like a naturally thin woman through Heart Led Eating. We discuss..Health anxiety and orthorexia Obsessing over blood sugar, cholesterol, saturated fatTracking and weighing f
156: I woke up starving at 3am…here’s what I did
This episode is a little different than normal…I’m sharing a raw and vulnerable story from my life this week that led to me waking up starving in the middle of the night. I share how naturally thin woman navigate stress without turning to food as a buffer. I discuss…A personal story from my life this week that led to middle of the night hungerHow I navigate stress and dysregulation without overea
155: She wanted to start Ozempic…but she became a natural eater instead: Kayla’s Heart Led Eating transformation
If you’re an intelligent, high achieving woman and you’re confused about why you can’t “figure out” the food and body stuff…this episode is for you! Kayla shares exactly how she went from controlling every part of her exercise and food routine and fighting with her body, to eating like a naturally thin woman where eating is second nature. We discuss…Gaining the freshman 15Obsessing over calories,
154: “Eat when you’re hungry, stop when you’re full” is BAD advice
Intuitive eating coaches told me to delete My Fitness Pal and just “eat when I was hungry and stop when I was full.” I did that and gained unnecessary weight! In this episode, I explain why this is bad advice if you want to lose weight and and different approach that led to me losing weight without tracking my calories. I discuss…How deleting MyFitness Pal and listening to hunger and fullness mad
153: Exactly how I became NATURALLY THIN after 15 years of eating disorders
I’m sharing parts of my story today that I’ve never shared before. In this episode, I share exactly how I healed my relationship with food, lost 20 pounds, and become a naturally thin person after a lifetime of disordered eating and feeling out of control with food. I share…Raw real parts of my journey that I’ve never shared beforeMy struggles with under eating, overeating, bingeing, restricting,
152: Wellness trends ARE NOT the answer: Erin’s Heart Led Eating journey
Eating isn’t meant to be so complicated and you’re meant to live in a body that’s not carrying excess. In today’s episode, Erin is sharing exactly what she did to heal her relationship with food, release excess storage, and land safely in her body through Heart Led Eating. We dive into…Hoping from wellness trend to wellness trendFeeling like your body is “broken”Erin’s full journey of trying to fi
151: FULL but want to keep eating? Exactly what to do…
You know that moment when you feel physically full but have a desire to keep eating? You think you’re just “addicted” to food or that you lack willpower, but this isn’t true! In this episode, I’m sharing exactly how to break this habit so you can eat like a naturally lean woman instead. I discuss…What to do when you feel physically full but want more foodThe myth of “food addiction”Why you don’t
150: How to eat like a woman
Most women struggling with food are not under-disciplined…they’re OVER disciplined: aka they are living from a hyper-masculinized state. In today’s episode I’m sharing exactly how you can soften into your feminine energy and eat from a receptive connected place. This one thing completely changed my relationship with food and it will change yours as well! I discuss…Why women who are living from a
149: Intuitive eating didn’t work but THIS did: Emma’s journey to freedom from 10+ years of food and body struggles
You know that cycle of eating “good” all day and losing control at night? Are you obsessed with tracking your calories and steps on fitness tech? Emma has been there AND she now knows how good it feels to be free on the other side. In today’s episode, she shares her powerful journey through food/body struggles to full healing and freedom! We discuss…The exhausting cycle of restricting during the
148: The intense reality of life after healing your relationship with food (I need to be honest)
There’s something I’ve been meaning to talk about for a while now…the reality of life after healing your relationship with food. In this chit chat episode, I’m sitting down with one of my clients (and now soul sisters) to talk about how intense life got after healing our relationships with food. We discuss…The messy reality of life after healing your relationship with foodLiving without food as a
147: The REAL root cause of chronic health/gut issues: How healing her relationship with food and growing her nervous system capacity changed Kristen’s life
No one talks about the real root cause of most chronic health issues: your autonomic nervous system! In today’s episode, Kristen shares her powerful story through debilitating health issues, food issues, and weight issues, to becoming a natural eater, learning how to feel safe at a nervous system level, and experiencing the strongest health in her body yet. We dive into…The connection between chr
146: From body dysmorphia, orthorexia, and “food freedom” weight gain…to ZERO food noise and a naturally lean body: Lindsay’s Heart Led Eating transformation
Living with body dysmorphia is like seeing yourself in a “fun house” mirror everyday, as Lindsay describes it. In this week’s episode, Lindsay shares her raw and vulnerable story through 15 years of food and body chaos, to now having zero food noise and complete freedom. We discuss…Lindsay’s 15 year journey with disordered eating The realities of living with chronic body dysmorphiaHow intermittent
145: Bloating, famine brain, my exercise routine, unwanted weight gain, trigger foods, God giving me Heart Led Eating: Listener Q+A
Today we’re going all over the map as I answer your questions! If I didn’t get to your question today, message me on Instagram and I’ll be sure to answer it in the next one!Questions I answer…What is the scarcity mindset in relation to food?Would Heart Led Eating work for someone who has had BED for 15 years?The crazy story of how God gave me Heart Led EatingWhat does a week of movement/exercise l
144: Becoming naturally thin is a crazy SPIRITUAL journey
Whewwww we’re going deep today. I’m talking about the spiritual journey of becoming naturally thin and how healing your relationship with food transforms your entire life. Surrendering to your body’s built in calorie calculator will change your relationship with the divine. I discuss…The difference between becoming forcefully thin vs naturally thinThe transformation of learning how to surrender t
143: STRICT rules naturally thin women follow (4 things you need to do if you want to be permanently lean)
I don’t believe in food rules…except for these 4 things. Today I’m sharing 4 strict rules I have around eating that allow me to eat like a naturally thin eater. I discuss…Rules you’re following with food that you need to let go of4 specific rules I DO follow with food nowHow naturally thin people think of caloriesHow people pleasing creates overeatingWhat it means to “eat from regulation” How I s
142: Become naturally thin in 2026 with this EXACT blueprint
If I woke up tomorrow transplanted back into my body carrying 20 lbs of excess weight and struggling with bingeing and restricting, this is the EXACT roadmap I would use to heal. Today, I’m walking you through the 3 steps you need to take in order to fully heal and land in a lean body that’s not carrying excess storage. I discuss…The exact roadmap I used to heal from bingeing, restricting, yo-yo
141: A day in the life of a naturally thin woman
Naturally thin people don’t have rocket metabolisms or magical genes…they just have a very different relationship with food than you do. In this episode, I’m walking you through exactly how a naturally thin woman navigates food throughout the day, so you can become one yourself! I discuss…How naturally thin women navigate breakfastHow naturally thin people handle spontaneous food events or treatsT
140: Stop BINGE eating with these 2 simple steps
If binge eating has felt like something you will struggle with for the rest of your life, this episode is for you. Today, I’m sharing the two foundational steps that actually changed my relationship with food...and the same process I’ve walked hundreds of women through as they healed from binge eating for good.I discuss…The only two steps you need to take to stop binge eatingThe real root cause of
139: From binge eating disorder to effortlessly losing more weight than she thought was possible: Tory’s life changing journey through Heart Led Eating
So many women think they have to choose between food freedom or a lean body. It seems “too good to be true” that you could enjoy all your favorite foods AND effortlessly lose weight at the same time. Tory felt this same way a few months ago, but 12 weeks later, she’s living in that “too good to be true” reality. In this episode, we dive deep into Tory’s journey of healing from binge eating disorde
138: Unique reasons why you keep overeating (that no one’s talking about)
Today I’m sharing 5 unique reasons why you’re still overeating. Not the bland boring stuff you usually hear (like you have a lack of willpower or you’re not eating enough protein)…but the DEEP REAL reasons why! When I understood these reasons, everything finally “clicked” for me and I was able to take the next step to actually heal my relationship with food for good! I discuss...How overeating im
137: What naturally thin women do differently on holidays
You know those girls who seem to eat “whatever” and never struggle with their weight? What are they doing differently than you during the holidays? Welllll…I have so much to unpack with you in the episode to answer that question! Listen in to learn exactly how naturally thin women eat during the holiday season so you can become one of them yourself! I discuss…How “intuitive eating” and “food free
136: Becoming a natural eater at age 61: Ronda’s journey through Heart Led Eating as a woman post-menopause
No matter what stage of life you’re in, it’s NEVER “too late” to heal your relationship with food and return to the natural eater you were meant to be! I truly can’t wait for you to listen to this interview with Ronda, who a grounded beautiful and wise woman in her 60s. She shares her powerful journey through a lifetime of food struggles to finding Heart Led Eating and healing once and for all. Ye
135: Why you struggle with food during the holidays (from a nervous system perspective)
If you’re anything like how I used to be, the holidays can feel like the HARDEST time of year when it comes to food and eating. You feel like you have to choose between being “good” and sticking to your “healthy” eating OR you’re saying “screw it” and promising to start over Jan 1st. In this episode, I’m diving into the real reason why holiday eating feels so chaotic (from a nervous system perspec
134: Food noise BE GONE (how to permanently obliterate mental chatter about food)
Food noise is the constant mental chatter in your head about what, when, and how much to eat. It can be debilitating…AND it’s 100% possible to heal it for good! In this episode, I’m sharing the real root causes behind your food noise and the exact 3 step process I used to permanently heal my own food noise struggles! I discuss…What is food noiseMy personal experience with debilitating food noise
133: From GLP1s, perimenopause, thyroid issues, and food noise…to fully surrendering to the body and becoming a natural eater: Linsey’s Heart Led Eating journey
If you feel like you’ve really “tried everything” to lose weight and stop the food noise…wait until you hear Linsey’s story and the depth of her journey! In this episode, Linsey and I talk all things perimenopause, GLP1s, food noise, thyroid removal, and the life changing power of learning how to eat like a natural eater (I call it a Heart Led Eater) again! We discuss…Linsey’s experience growing
132: From obsessive exercise, orthorexia, infertility, and rapid weight gain…to eating like a naturally lean woman: Abby’s Heart Led Eating transformation
If you’ve ever struggled with obsessive exercise, restricting, bingeing, missing periods, and orthorexia…I know this conversation will bring you comfort. Abby’s story is so inspiring and, in this episode, she shares exactly how she went from rock bottom with food and her body to eating like a natural eater and effortlessly releasing excess storage from her body. We discuss…Obsessive exercise and
131: Naturally thin truths the internet hates me for
I know my approach to disordered eating recovery is very different than what you usually see, and sometimes I get pushback for my controversial beliefs around becoming naturally thin. But I will never stop sharing because it’s truly the only thing that fully healed my own relationship with food and what I see work for my clients inside Heart Led Eating everyday! Today, I’m sharing 5 naturally thin
130: From bingeing, restricting, chasing 20k steps, and postpartum weight gain to FULL SAFETY in the body and easeful weight loss: Ely’s Heart Led Eating transformation
Maybe you’ve struggled with every “flavor” of food chaos (restricting, bingeing, purging, obsessing, etc), spent years in talk therapy, and feel like nothing will work. If that’s the case, you will so deeply resonate with Ely’s story. In this episode, Ely vulnerably shares exactly how she went from the darkest places with food and her body to full freedom in ways she didn’t think were possible! W
129: When you know everything about nutrition, health, fitness, and the nervous system…but you’re still struggling with food/body chaos: Ariana’s Heart Led Eating transformation
Maybe you feel like you know so much about nutrition and the nervous system and inner work, but you’re still struggling with food and feel some shame around that. If that’s the case, this conversation with Ariana will feel so comforting to you. In this episode, Ariana shares her incredible journey from the deepest struggles with food and her body to the freedom and safety she now feels today. We
128: Naturally thin nervous systems: How cortisol/stress impacts your weight and what naturally lean women do differently
Why do naturally thin women experience stress and high cortisol, but they don’t gain weight? What is different about their nervous systems than yours? In today’s episode, I’m busting the myth that cortisol and stress magically make you gain weight and sharing how you can become lean even during a stressful season of life.I discuss…The myth that cortisol magically causes weight gainHow to become th
127: From being an overweight child, binge/purge cycles, and obsessed with the gym to eating like a naturally lean woman: Lauren’s Heart Led Eating transformation
No matter how long you’ve been struggling with food or your body, healing is always possible. Lauren’s story is a beautiful example of that! She shares how she went from being an overweight child, to getting stuck in a binge/restrict cycle, to trying “intuitive eating” but hating the excess weight she gained from that…to finally healing her relationship with food and becoming a natural eater. We
126: Hard food truths you don’t want to hear…but will make you thin
I wish someone would have told me these 5 hard truths about weight loss before I wasted years chasing things that never worked. In today’s episode I’m not holding back and sharing hard truths you probably don’t want to hear, but will make you thin. I discuss…Our culture of chasing “the one big thing” instead of what really matters5 hard truths you need to hear if you want to be thinSlow metabolis
125: Binges, missing periods, and food anxiety to effortlessly eating the way God intended us to: Khaia's Heart Led Eating transformation
Imagine feeling like it is literally impossible to overeat or binge because you healed your relationship with food that deeply!!! That is exactly what happened to one of my Heart Led Eating students, Khaia. In today’s episode, Khaia pulls back the curtain of her healing journey and shares exactly how she went from feeling out of control and obsessed with food to eating naturally with ease and free
124: Why willpower disappears at night: Ending evening bingeing from a nervous system lens
Have you ever told yourself, “I just need more willpower to stop overeating at night.”? Well, I hate to break it to you, but you don’t need more willpower. What you actually need is more nervous system capacity so you can access the willpower you already have! In today’s episode I’m breaking down willpower from a nervous system lens and explaining how you can permanently break the pattern of spira
123: Thin without exercise, missing hunger cues, period recovery without weight gain, set point theory myths: A listener Q+A
Missing hunger and fullness cues? Period re-gain without weight gain? How I stay lean even with no exercise. Today I’m diving into these listener questions and more! I answer…How can you get back in touch with missing hunger and fullness cues?Is it possible to train for an intense athletic goal and still follow heart led eating?Why do I eat a lot of full fat foods and how do I stay lean doing tha
122: Quirky habits that keep me from overeating (as a recovered binge-eater)
You can’t “habit swap” your way to a healed relationship with food, but there are some quirky things I do with food now that help prevent me from overeating. In today’s episode, I’m sharing 7 habits I still have to this day that help me stay connected to my hunger and fullness cues and avoid bingeing! I discuss…Why “habit swaps” aren’t enough to heal your relationship with food7 habits that I sti
121: Food noise, macro tracking chaos, and nightly binges...to naturally lean and deep healing: Matlyn's Heart Led Eating transformation
There is a deep place of freedom available to you, beyond “intuitive eating” or macro tracking! You’re designed to have an effortless relationship with food AND a body that feels good to you. In today’s episode, Matlyn shares her Heart Led Eating transformation and how she went from feeling obsessed and out of control to feeling confident and at peace with food. We discuss…The “food freedom” prop
120: Wellness propaganda that’s blocking you from becoming naturally thin
Wellness culture is bigger than ever, and your obsession with it may be blocking you from losing weight. Today I’m sharing 6 wellness culture trends that are keeping excess weight on your body and excess food noise in your mind. The truth is, you can become slim and lean without fancy biohacks or pro-metabolic receipe e-books when you learn how to eat like a naturally lean woman! I discuss…How my
119: Naturally thin women don't do these 4 things
Instead of adding in MORE habits to your routine to try and lose weight, what if we start by REMOVING the things that are keeping excess storage on your body in the first place. In today’s episode I’m sharing 4 specific things I personally stopped doing in order to release my excess, heal my relationship with food, and become naturally thin. I discuss…How to lose weight regardless of how “fast” y
118: When going "all in" only makes things worse, healing from binge eating, letting go of macro/calorie tracking: Alyssa's Heart Led Eating transformation
Sometimes an innocent desire to “tone up” or “lose a little weight” can spiral into an obsession with food that triggers a binge-restrict cycle. In today’s episode, Alyssa and I dive deep into her journey of healing from binge eating and food noise. She shares how she’s healed her relationship with food AND returned to an even leaner body than she had when she was obsessively restricting. We dive
117: SNEAKY signs that you're overeating to try and create nervous system safety
If you’re carrying excess storage on your body and like eating past fullness just because it “tastes so good”…this episode is for you. I’m diving into some sneaky signs that you’re using food for nervous system regulation and the mechanisms behind why that’s happening. I also share how to heal your relationship with food so you can release excess storage from your body and feel free again. I disc
116: The BIGGEST reason why you binge eat (that no one talks about)…and how to heal it
If you’ve been struggling with binge eating and tried “all the things” to heal, but you can’t seem to get free…you’re missing this ONE thing. Today, I’m sharing the biggest driver of all binge eating and how you can heal it! This understanding completely changed my life (and now changes my clients lives everyday), and I want you to know as well. I discuss…The mental and physical health consequenc
115: Under eating is NOT a disorder…it’s your nervous system trying to create ORDER
Most people don’t understand the real reasons women struggle with under eating or restriction. It’s not a “dis-order”, but actually a brilliant attempt from your nervous system to create some regulation and “order”. In today’s episode, I’m breaking down exactly how under eating can create safety and how you can learn to eat “normally” again. I discuss…Misconceptions about the reason women under e
114: From exercise obsession, protein pounding, and a missing period to deep freedom and a lean body: Sena's Heart Led Eating transformation
In this episode, Sena shares her mind blowing journey from exercise and food obsession to total freedom and ease with eating and her body after just 12 weeks inside Heart Led Eating. If you’re a high achieving woman, who thinks she needs to pound back the protein and spend 100 hours in the gym each week in order to be lean, this conversation may change your life. We also explore period loss and ho
113: Eat burgers and ice cream this summer without gaining weight by doing THIS
There are 2 types of people when it comes to summer BBQs and holiday gatherings: restrictors and permitters. In this episode, I’m breaking down each of them and the root causes behind them, as well as the 3rd option you have. Learn how to exit the binge/restrict cycle with food this summer and enjoy your favorite foods without gaining excess weight. I discuss…The 2 main food archetypes – restrict
112: How to get LEAN without losing your period (weight loss without period loss)
Contrary to what you see all over social media from “food freedom” coaches, you can have BOTH: a lean body and a regular period!! In today’s episode, I’m sharing how you can lose weight without losing your period and the real reasons why you have struggled with hormonal health in the past. I discuss…My story of losing my period multiple times when I tried to lose weightWhy your weight has less to
111: I gained excess weight from “intuitive eating”…and here’s how I finally lost it
Trying to “eat intuitively” made me gain weight that didn’t feel good on my body. I thought it was “disordered” for me to want to be lean, but I had a huge lightbulb moment that changed everything for me…and I’m sharing it with you today! Listen in to hear how you can release excess weight from your body (if you prefer feeling leaner) without it becoming obsessive or disordered. I discuss…My own
110: Sugar addiction is a lie…How to become one of those girls who can eat half a cookie and move on
Do you feel like you’re “addicted to sugar” or desserts? What if I told you that you’re not actually addicted and you’re just making this one huge (but fixable) mistake?! In today’s episode I’m sharing the reality of how you can train yourself to eat sugar and desserts without losing control. You don’t need to cut these soul foods out of your life…you just need to heal your relationship with them!
109: Why high achieving, intelligent women struggle the most with food and weight
You don’t have a “lack of knowledge” problem when it comes to food. You know so much about nutrition and eating and blood sugar…maybe even TOO MUCH. And this is one reason why smart, driven, ambitious women struggle the most with binge eating, yo-yo dieting, under eating, or carrying excess weight. In today’s episode, I’m sharing the real reason why you struggle and how to heal once and for all.
108: The SHOCKING truth about calories and how to stop counting them
If you track your calories, you will never see it the same after this episode. Holy moly we are going DEEP today down the calorie rabbit hole. I’m sharing why tracking calories is such a waste of your time (hint: it’s extremely inaccurate) and what to do instead. You can feel in control around food and live in a lean body, without tracking calories, when you learn this one secret thing…I discuss…M
107: If you hate your body...GO OUTSIDE (how to heal body image issues)
If you struggle with your body image and constantly hate the way you look…you don’t need more affirmations written on sticky notes around your mirror. Telling yourself, “I love my body” doesn’t actually bring the deeper healing you’re craving…at least it didn’t for me. Today I’m sharing an unconventional way to heal your body image that drastically improved my relationship with my body. I discuss
106: Healing from extremes: Binge/restrict cycles, yo-yo dieting, perfectionism, and your nervous system
If you eat “clean” all week and then spiral out of control on the weekend…this episode is for you. Or if you feel like you’re either “on” a diet and crushing it, or “off” and diet and feeling like a bottomless pit…this episode is also for you! Living in the extremes with food is a very common pattern women struggle with, and it keeps you obsessing about food and holding onto excess weight. Today,
105: How to lose the “food freedom” weight you’ve gained
“Food freedom” and “intuitive eating” culture often shame women for wanting to lose weight. They tell you to just “accept your body” at any size and focus on eating without any rules. This narrative kept me stuck with excess weight that I felt I had to accept when deep down I knew there was a better way. In this episode, I’m sharing how you can lose “food freedom” weight in a healthy way even if y
104: From macros, bingeing, and weight loss drugs to permanent freedom: Hannah’s Heart Led Eating transformation
In this episode, Hannah shares exactly how she moved from being obsessed with macros, stuck in the binge/restrict cycle, and feeling trapped in her body to permanent ease with food after just 12 weeks inside Heart Led Eating! We talk clean plate club, break room candy, becoming “naturally lean”, root cause healing, and the life changing power of somatic work. We discuss…Trying macro counting, wei
103: Evening binge eating: The hidden reasons why you feel out of control after dinner and how to heal
Overeating or binge eating every night after dinner is such a frustrating cycle to be stuck in. You tell yourself that this is going to be the day you go to bed without a bloated, stuffed tummy, but once again you say “screw it” and spiral out of control. In today’s episode, I’m sharing the hidden reasons why you’re stuck in this cycle and how to get out of it for good.I discuss…Misconceptions aro
102: You’re allowed to want to be lean (and how to get there)
This might be the most controversial episode yet…but as a food freedom coach, I believe that it’s not “disordered” to want to be lean, toned, and thin (as long as you are still within a healthy weight range for you). Today I’m talking about how you don’t have to let go of your weight loss desires in order to heal your relationship with food, and how you can have BOTH. There’s so much nuance to thi
101: Dessert chaos: Why you feel out of control with sweets (and how to get back in control)
Do you feel out of control around sweets and desserts? Like once you start, you just can’t stop until you feel sick and guilty? Today I’m sharing 5 hyper specific reasons why you feel out of control around desserts, and how to heal your relationship with sweets so you can feel in control again.I discuss…How I went from a “sugar addict” to peacefully in control around dessertsWhy some women can eff
100: Listener Q+A: Overeating, somatics, do I want kids, what to do after you stop tracking food, period recovery, cravings, balance with soul foods
In this week’s podcast, I’m answering YOUR questions to celebrate the 100th episode!!! I’m so grateful for all of you and can’t wait for 100 more episodes! Here are the questions I dove into today:Why can’t I stop eating once I start?What is a somatic practice to do every morning to check in with yourself?How do I avoid overeating now that I’m not tracking my food?Do I want children?How to get you
99: Secrets of naturally lean women who "eat normally" that you would find shocking
You know those women who can eat anything and effortlessly maintain a lean body? They seem like some magical unicorns with fast metabolisms, right? Well…I’m sharing some pretty fascinating insights around how naturally thin women actually eat and behave around food in today’s podcast episode. Instead of being stuck in a cycle of dieting for the rest of your life, I can teach you how to eat like a
98: Wellness culture trends that lead to sneaky overeating (and what to do instead)
We know more about nutrition than ever before, but somehow, we have more disordered eating and women carrying excess weight than ever before. When we follow all the wellness culture trends around eating (protein, blood sugar, cottage cheese cake desserts haha!) we disconnect ourselves from our built in guide to know how much to eat. Today, I’m unpacking 6 wellness culture trends that keep you disc
97: The gut and nervous system connection: Interview with Demi Fair about the TRUE root cause of gut issues
Maybe your gut issues don’t need another supplement, herb, restrictive diet, or detox protocol…maybe you just need to tend to your nervous system! On today’s episode, I had the privilege of interviewing my friend Demi Fair about the connection between the gut and the nervous system. She shared so much wisdom around how to actually heal your gut issues by addressing the root cause. We discuss…Demi
96: How to have food freedom AND weight loss
Can you want to heal your relationship with food and release excess weight at the same time? I say yes…and I unpack this controversial opinion on today’s episode! If you’ve ever felt like you didn’t resonate with the popular approach of food freedom because you still had aesthetic or health goals for your body, this episode is for you.
I discuss…
How to navigate wanting weight loss or aesthet
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