Send us a text I'm in a whirlwind of change, peeps. After an exhausting journey juggling content creation, business management, and an overwhelming move from Phoenix to Southern California, I decided to take a step back to reevaluate my priorities. In this episode, I open up about the emotional and physical toll of these transitions and the liberating decision to step away from social media and other commitments. I share insights on the importance of offloading stressors, encouraging you to refl...
Oct 16, 2024•20 min•Season 2Ep. 60
Send us a text What if the secret to a better self-image isn't in the mirror but in being kind to yourself? Registered dietitian Julie Duffy Dillon joins me in untangling the messy world of body image and food. As the host of "Find Your Food Voice," Julie helps people ditch diet culture and society's unrealistic expectations. We dive deep into body checking, breaking down how to stop obsessing and start feeling good in our own skin. From celebrity culture to social media, we explore how outside ...
Oct 03, 2024•46 min•Season 2Ep. 59
Send us a text We all know how hard change and loss can be. 😞 The emotions are overwhelming, and things feel out of control, so we do many things to feel in control. Plot twist: controlling things is usually not helpful because we don’t just need to “feel” in control. We need to acknowledge what we’ve lost and mourn. In this episode, we’ll peel back the onion of grief and discover that we grieve many things throughout our lives. We often look at grief as something that we will experience after ...
Sep 04, 2024•33 min•Season 2Ep. 58
Send us a text Did you get the instruction manual for menopause? 📕 ME NEITHER! I’ve got a great episode wit some direction and clarity to guide you through. Today on the pod, I have Dr. Leigh Lewis, a certified menopause practitioner credentialed through the North American Menopause Society and a naturopath. We discuss what perimenopause and menopause look like today and Dr. Lewis’ approach to helping her patients have a better understanding of menopause. We explore what to look out for when it...
Aug 21, 2024•47 min•Season 2Ep. 57
Send us a text Are you tired of focusing on your weight or body size? 😩 Well, Hannah Husband and the Body Liberation Playground are here to help! Today on the pod, Hannah shares their relationship with exercise. Like most of us, it began as their desire to change and control their body. Over time, it shifted to their desire to liberate it and feel free. During the pandemic, they were forced to close the doors to their brand-new fitness studio and shift to virtual coaching. After offering weekly...
Aug 07, 2024•44 min•Season 2Ep. 56
Send us a text Fertility health is an area rife with nutrition misinformation and opportunistic influencers. 💸💸💸 I have registered dietitian Rachelle Mallik on the pod, and she is here to share her vast knowledge of nutrition and reproductive health! Rachelle’s experience while pregnant left her wishing there was more support and information on nutrition for pregnant people. She shares the journey that led her to start her private practice focusing on reproductive health. In this episode, we ...
Jul 24, 2024•51 min•Season 2Ep. 55
Send us a text You know how "perfect" is supposed to be the ultimate compliment? 🙋🏻♀️ You LOOK perfect! 😍 Your WORK is perfect! 👍🏼 Your KIDS did perfect! 🏆 Your HOME is perfect! 🏡 Then one day you wake up so exhausted from chasing perfection that you chuck it all out the window...but then you get so afraid of NOT being perfect that you scoop it all back up and try again tomorrow? If you haven't guessed it, today's podcast episode is all about perfectionism. Perfectionism is more than mee...
Jul 10, 2024•28 min•Season 2Ep. 54
Send us a text Have you ever considered breaking up with social media, but you are left thinking, what if I am missing out by leaving? You are not alone. Today on the pod, I am joined by Amelia Hruby! Amelia is a writer, educator, and podcaster with a PhD in philosophy. She is the founder of Softer Sounds, a feminist podcast studio for entrepreneurs and creatives. And she’s the host of Off the Grid, a podcast about leaving social media without losing all your clients. Amelia shares her journey t...
Jun 26, 2024•46 min•Season 2Ep. 53
Send us a text Have you ever been at a loss for words after comments on someone’s body (maybe yours)? 👀 Did you find something you wanted to say, or were you left speechless waking up at 3 am thinking, “THIS is what I should have said…” 🤦🏻♀️ Well, I am here to help you navigate the uncomfortable world, that is, body talk. What if I am the one commenting? What if someone is commenting on MY body? How should I address body talk with my kids? I will help answer it all on today’s pod! We will al...
Jun 12, 2024•35 min•Season 2Ep. 52
Send us a text Have you ever felt trapped in a cycle of dieting and discontent with your eating habits? 🔄 Today on the pod, I am joined by Leah Kern, a unique voice in the field of intuitive eating. As an anti-diet dietitian and certified intuitive eating counselor, Leah brings a spiritual approach to her practice, a perspective that I was eager to explore. ✨ Our conversation delves into Leah’s personal journey, from her initial struggles with disordered eating to her path of healing through co...
May 29, 2024•40 min•Season 2Ep. 51
Send us a text Have you ever felt torn between what you want and what everyone expects from you Have you felt confused about how to even differentiate the two? Today’s episode is a fun one! My two besties of a zillion years, Alison Bell and Susan Marine, join me on the pod! The three of us talk about “Should I do this thing?” and digging deep into what drives us. There is always something going on in our lives that we ‘could’ or ‘should’ do, and we tackle whether we should do this. We break down...
May 15, 2024•45 min•Season 2Ep. 50
Send us a text Hitting the road can feel liberating UNLESS you've got some tricky issues with food. 😰 For some, it can feel stressful, unpredictable, unsafe, and out of control. For others, it can feel like leaving rules behind but still packing in the guilt. Is it possible to travel without thinking much about food at all? It absolutely is possible! I talk about traveling with my previous relationship with food and so many rules. Spoiler: it was not fun. After adopting Intuitive Eating and mak...
May 08, 2024•29 min•Season 2Ep. 49
Send us a text Sometimes, you find yourself the only one crying at brunch. 😭 Everyone else seems happy with their work, but you're answering calls, crying out of frustration, and being overwhelmed. Not anymore!!! Laura Zeyen joins me again today to discuss how setting work boundaries was an emotional game-changer for her. She shares her experience of reclaiming personal space by establishing firm boundaries in her work and personal lives with family and friends. We often carry the weight of wor...
May 01, 2024•36 min•Season 2Ep. 48
Send us a text No. No, thank you. I’d love to but I can’t. Maybe next time. 👋 Today, I am talking all about building resilience and the power of saying "No." Always saying yes is not a healthy choice. Sometimes, you need to say no because you don't have the time, you need to take care of yourself first, or you don't want to do the thing! I will discuss how to quiet the self-talk voice in our heads telling us that saying no is the selfish thing to do, and that being selfish is all bad. By learni...
Apr 24, 2024•28 min•Season 2Ep. 47
Send us a text Today’s topic is self-talk! Ohhhhh boy. 👀 Unfortunately, many voices tell us there are problems that we need to fix when things in our lives start to become out of our control. It is usually impossible to completely ignore the voices in our heads. 😏 Instead, there is a way to hear it and create a strategy of coping with it. In this episode, I will walk you through my process for hearing out the voices and moving past what they are saying. Those steps are: Hearing the voice and n...
Apr 17, 2024•32 min•Season 2Ep. 46
Send us a text Today's topic is something I was guilty of in my past: the moralizing of healthy behaviors. Whether you have moralized healthy behaviors before or had someone do this to you, this episode is for you! Let's delve into the damaging belief that there are 'good' and 'bad' foods and that foods can only be placed into these two boxes. This oversimplification can lead to self-judgment when you eat 'bad' food or self-righteousness when you eat the 'good' foods, which is not a beneficial m...
Apr 10, 2024•32 min•Season 2Ep. 45
Send us a text I got very personal today! 👀 I talked about how exercise was a key piece of the puzzle when I was recovering from PTSD and depression. It solidified to me how important exercise was in my daily life. Ok, back to my usual chipper podcast show notes! Have you wanted to implement an exercise routine but are confused about where to begin? You are in luck because today I am talking all about exercise routine! Get ready to learn about the five essential components of a successful exerc...
Apr 03, 2024•27 min•Season 2Ep. 44
Send us a text Have you ever wondered if your definition of success is creating a bar that you can’t clear? 🥴 Today’s episode is all about redefining success. Many times, we set unrealistic goals for ourselves when it comes to our wellness habits. In this episode, I will walk through the five things that people think success is: perfection, major results, feeling effortless, weight loss, and fun. Then, I will discuss what success looks like and how we can view it differently. Success is about f...
Mar 27, 2024•24 min•Season 2Ep. 43
Send us a text Did you know there are five specific tenets for supporting lasting behavior change? 🤔 Did you know a lot of popular approaches to health do NOT focus on what we know works? 🤯 Today, we're talking about the following keys to promoting health sustaining behaviors: Spark intrinsic motivation to inspire and maintain change. Reinforce behaviors over outcomes – focus on what they can control. Teach practical and scalable skills emphasizing flexibility and personalization. Promote mind...
Mar 20, 2024•26 min•Season 2Ep. 42
Send us a text Picture this: your life as a cup, brimming with responsibilities—how do you pour in healthy habits without causing a spill? 🫗 It's all about understanding your bandwidth. Today we're walking the tightrope between self-kindness and self-improvement. We'll navigate through the noise of daily to-dos and offer you a lifeline of practical strategies for pinpointing that sweet spot where you can confidently welcome new wellness routines without tipping over. In this heart-to-heart, we ...
Mar 13, 2024•38 min•Season 2Ep. 41
Send us a text Today's topic is about stress management in my ongoing series, "What Works For Me?" 🤔 This episode is part two of the episodes dedicated to stress management. Today, we will focus on solving our stress using our Coping Toolkit. I developed this way of handling stress while writing my book, " Don't Eat It. DEAL With It! Second Edition: Your Guidebook On How to STOP Eating Your Emotions " The Coping Toolkit allows us to look at our feelings and stress and decide how to cope with th...
Mar 07, 2024•35 min•Season 2Ep. 40
Send us a text Today's topic is about stress management in my ongoing series, "What Works For Me?" 🤔 This episode is the first of two episodes dedicated to stress management. Today, we will focus on what is causing our stress, and next week, we will dive into the solutions. In this episode, I will walk you through the three steps of beginning stress management. You will learn to ask yourself, "What is causing my stress? What is the stress costing me? What emotions do I want to feel instead?" I ...
Feb 28, 2024•26 min•Season 2Ep. 39
Send us a text Today's topic is about eating, in my ongoing series, "What Works For Me?" 🤔 In this episode, I will walk you through the four steps I use to break down eating: Planning, Shopping, Prepping, and Cooking. Once we quiet the diet culture voice telling us we need to eat certain things, we can begin to listen to ourselves and what we want and start planning our meals. I will talk through my journey with eating and how it was not linear. 🎢 How you plan, shop, prep, and cook will often ...
Feb 21, 2024•40 min•Season 2Ep. 38
Send us a text Today's topic is about exercise in my ongoing series, "What Works For Me?" We will explore the complexities of exercise, start avoiding using exercise to "fix" our bodies, and discover how to find joy in movement. I will talk about my journey with exercise and how I have learned that the secret to lasting consistency isn't in the calorie count but in discovering what makes us feel good! I'll then discuss how exercise isn't a one-size-fits-all approach but rather an ever-changing t...
Feb 14, 2024•26 min•Season 2Ep. 37
Send us a text Laura Zeyen joins me to co-host this episode about “What Do I Want?” We dive into the different areas of our lives, meal planning and eating, physical activity, stress management, and how we can ask ourselves, “What do I want?” and “What works for me?” in those areas. Laura and I discussed how one way of approaching something could work for a person while that strategy would be a disaster for the next person. Asking yourself questions and doing the work is hard at first and can fe...
Feb 07, 2024•50 min•Season 2Ep. 36
Send us a text This episode peels back the layers of behavior change, underscoring that every small step is a win worth recognizing. It's not about an all-or-nothing victory; it's about embracing the gray areas where progress truly blooms. We all face challenges that threaten to derail our health and fitness efforts through illness, injury, or the whirlwind of day-to-day life. To describe the spectrum of behavior change, I'm going to chat about the following elements: 1. Percentage of success 2....
Jan 24, 2024•25 min•Season 2Ep. 35
Send us a text Today’s topic is all about getting out of a rut. At the end of last year, I was not loving life and struggling to be productive or or enjoy my work. I had to look at behaviors that were coming up for me and understand the steps I needed to take to move forward. If you are experiencing this feeling or have ever felt this way, there is a way to get out of it. In this episode, I will go through my steps to get myself out of a rut. My personal notes: Take a close look at behaviors and...
Jan 17, 2024•31 min•Season 2Ep. 34
Send us a text Today on the podcast, I am joined by Louise Adams, a clinical psychologist out of Sydney, Australia, founder of the UNTRAPPED Academy, and host of the podcast All Fired Up. I discovered Louise and her work through her podcast, where she did a series debunking Brightline Eating. Louise hopes to help people wake up to diet culture B.S. and understand the cycle that diet culture creates. In this episode, we will discuss: Brightline Eating and the harms that this program creates and p...
Dec 14, 2023•52 min•Season 2Ep. 33
Send us a text Moi? Control freak? 👀 Maybe you resemble that remark. 😂 This episode covers acceptance and how letting go of control will lead to having more acceptance of the things in your life. Acceptance does not mean that you have to like, approve, or want whatever is happening. Accepting the things happening around you requires a lack of control that may feel daunting at first. We will dive deeper into the control piece and the feelings that tend to arise when controlling the situations a...
Dec 06, 2023•27 min•Season 3Ep. 32
Send us a text Today on the podcast, I am joined by Megrette Fletcher, a registered dietitian who has worked as a diabetes care and education specialist for the past 30 years. Megrette’s many accomplishments include authoring many books about discovering mindful eating and is the co-founder of the Center for Mindful Eating. In this episode, we will discuss: The false narrative of diet culture and how it wants to keep you in the binary (good/bad, right/wrong, black/white, etc.). The research arou...
Nov 29, 2023•47 min•Season 2Ep. 31
