Shows
Heart Led Wellness105: 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 you have a history of disordered eating. I discuss…Society and food freedom coaches shaming you for wanting to lose weightRecoveri...
2025-04-1523 minHeart Led Wellness104: From macros, bingeing, and weight loss drugs to permanent freedom: Hannah’s Heart Led Eating transformationIn 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, weight loss pills, diets, and all the other “hacks” that don’t workThe surprising root cause underneath Hannah’s struggles with foodHow she went from feeling out of control with sweets to e...
2025-04-0834 minHeart Led Wellness103: Evening binge eating: The hidden reasons why you feel out of control after dinner and how to healOvereating 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 around why you’re over eating at nightThe real reason why you binge eat in the eveningA b...
2025-04-0131 minHeart Led Wellness102: 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 this conversation, so buckle up and let’s dive in! I discuss…My controversial opinion on weight l...
2025-03-2525 minHeart Led Wellness101: 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 effortlessly eat a bit of these foods and move on, but you can’t5 reasons why you feel out of control arou...
2025-03-1829 minHeart Led Wellness100: Listener Q+A: Overeating, somatics, do I want kids, what to do after you stop tracking food, period recovery, cravings, balance with soul foodsIn 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 your period back if you’re already at a healthy weight?How does under eating lead to...
2025-03-1142 minHeart Led Wellness99: Secrets of naturally lean women who "eat normally" that you would find shockingYou 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 “normal eater” again so you can end your struggles with food once and for all. I discuss… How my years of yo-yo dieting led to...
2025-03-0428 minHeart Led Wellness98: 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 disconnected and often lead to overeating. I discuss… How our wellness obsessed world has created more disordered eating The difference between “brain led eating” and “body led eating” 6 wellness culture trends...
2025-02-2531 minHeart Led Wellness97: The gut and nervous system connection: Interview with Demi Fair about the TRUE root cause of gut issuesMaybe 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’s story of healing chronic gut issues by supporting her nervous systemHow the nervous system impacts digestion and gut healthWhy supplements and protocols don’t work when yo...
2025-02-1848 minHeart Led Wellness96: How to have food freedom AND weight lossCan 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 aesthetic goals AND food freedom
How to know if your desire for weight loss is coming from love or fear
Why I don’t agree...
2025-02-1133 minHeart Led Wellness95: Simple things you can do everyday to prevent binge eatingWe can talk all day long about how to “manage” urges to binge in the moment…but what if we could prevent those urges from happening in the first place?! In today’s episode I’m sharing 8 simple things you can do every day to prevent yourself from bingeing. I do these things in my own life and my clients have seen drastic shifts in their relationship with food from these action steps as well!
I discuss…
The difference between dealing with binge urges vs preventing them in the first place
How to get to the place...
2025-02-0440 minHeart Led Wellness94: What I eat in a day“What do you eat in a day?” is a question I get asked often and today I’m going deep into this subject. In the intuitive eating world, these videos are often shunned, but I have a different opinion on them that I’m sharing with you here. Plus I’m revealing the curtain on how I navigate food on a daily basis!
I discuss…
My unpopular opinion around “what I eat in a day” videos
The toxic food behaviors I see on social media
Benefits of “what I eat in a day” videos
How to curate your socia...
2025-01-2830 minHeart Led Wellness93: How to tell if you’re physically hungry or mentally hungry (body hunger vs brain hunger deep dive)One question I get asked often is, “How do I tell the difference between physical hunger and just mentally craving food?” This is a super important question because in order to have an easy relationship with food AND maintain a healthy weight for the rest of our lives, we need to learn how to eat from body hunger instead of brain hunger. In today’s episode, I go deep into the difference between these two types of hunger and what to do when you want to eat even though you’re not hungry.
I discuss…
Why you...
2025-01-2124 minHeart Led Wellness92: How somatics can drastically heal your relationship with food and your bodyWhat the one skill that can change your relationship with food and your body more than anything?...SOMATICS! You know how it feels almost impossible to talk yourself out of a binge? Yeah, that’s because we have to feel our way out of a binge instead. In today’s episode, I’m sharing what somatics is and how it can impact your relationship with food. Plus I share a breakdown of how to implement somatics into your life today!
I discuss…
The number 1 skill that helps my clients heal their relationship with food permanentl...
2025-01-1433 minHeart Led Wellness91: Sneaky reasons why you’re still bingeing or overeatingIt’s 9pm and you want to eat the whole pantry…even though you promised yourself that today would be the day you would finally stick to your plan. Maybe you know that restricting your food can lead to bingeing, so you’re trying to eat enough throughout the day…but you’re still bingeing! Today, I’m sharing 4 reasons why you might still be bingeing or overeating even though you’re not restricting anymore.
I discuss…
How binge eating impacts your physical and mental health
The biggest mistake that keeps you bingeing and overeating
4 rea...
2025-01-0733 minHeart Led Wellness90: A step-by-step guide to heal your relationship with food FOR GOODWhat if this could be the year that you end a lifetime of food and body struggles FOR GOOD?! In today’s episode, I’m pulling back the curtain and sharing my exact step-by-step guide to heal your relationship with food by addressing your nervous system and the root causes underneath it all. Instead of setting another weight loss resolution this year, what if you set a goal to actually heal your relationship with food so you could experience a lifetime of ease with food from here on out?
I discuss…
Why your new year’s...
2025-01-0127 minHeart Led Wellness89: 6 mistakes you’re making if you’re missing your period (even though you’re not under weight)You might not need to gain weight to get your period back…you might just need to shift your habits a bit to be more optimal for your hormones. Many women struggle with period loss (hypothalamic amenorrhea) even though they are not underweight. This was the case for me too, so I have a lot of experience with how to bring your period back even if you’re not underweight! Today, I’m sharing 6 reasons why your period could be missing that have nothing to do with your weight!
I discuss…
How you can lose your...
2024-12-2430 minHeart Led Wellness88: A raw and real talk: How under-eating impacts your physical and mental healthIf you’ve been undereating, this episode could change your life. Under eating and restricting your food are not things to brush under the rug or take lightly. They have long term physical impacts on your body and life and I want you to have informed consent before you continue to eat in this way. In today’s episode I share the raw and real consequences of under fueling your body. If you someone in your life is struggling with undereating, send them this episode.
I discuss…
The nervous system root cause of undereating
How unde...
2024-12-1736 minHeart Led Wellness87: Is it your metabolism? Or is it your relationship with food that’s keeping excess weight on your body?Yes, your metabolism plays a role in your weight…but you know what plays an even BIGGER role? Your relationship with food!!!! So many of my clients blame their weight on their metabolism, when there is actually a food relationship issue that needs to be healed first. In this episode I unpack how to heal your relationship with food by expanding your nervous system capacity and addressing the root causes underneath it all.
I discuss…
Physical things that can impact your metabolism and weight
How your dysregulated relationship with food could be at the root o...
2024-12-1028 minHeart Led Wellness86: What your food habits tell me about your nervous systemThe odd things you do with food might not be so “odd” when you see how they are related to your nervous system. And you’re so not alone with these food behaviors, as millions of humans are doing the exact same thing in secret. Today I’m sharing 7 food behaviors I hear from clients all the time (and I’ve experienced them in my past too!) and what they mean about your nervous system!
I discuss…
7 behaviors you may be doing with food and what they mean about your nervous system
Why you want to eat in...
2024-12-0335 minHeart Led Wellness85: The ultimate holiday eating survival guide: binge free, guilt free, weight gain freeWhat if the holidays didn’t have to be a guaranteed binge-fest, weight gain, and out of control time with food? What if you could move through this season thoroughly enjoying your favorite foods while still feeling peacefully in control and light and lean in your physical body? This could be your reality, and I’m sharing some hot tips with you today to make it happen!
I discuss…
How to navigate the Thanksgiving, Christmas, New Years and other holidays without feeling out of control with food
How to prioritize your health and body goals AND...
2024-11-2629 minHeart Led Wellness84: How to heal your relationship with food without gaining a bunch of weightWhat if you didn’t need to gain a ton of excess weight in order to recover from disordered eating? What if there was a version of food freedom that included the part of you who craves feeling light and healthy in your physical body? (Hint: this reality is 100% an option!) In today’s episode I’m sharing my unpopular opinion around weight gain in disordered eating recovery. There is so much nuance to this conversation and I feel that it’s time to talk about it!
I discuss…
My unpopular opinion around weight gain in diso...
2024-11-1925 minHeart Led Wellness83: 5 Mistakes I made while trying to heal my relationship with food (don’t fall for these traps)
I wish I could have learned these 5 mistakes earlier on in
my healing journey so I could have found food freedom much more quickly! But today, I’m sharing them with you so you can expedite your own healing journey and get to the version of you who feels at peace around food and in your body at quantum speed.
I discuss…
The true reality of healing my relationship with food
The biggest mistakes I’ve made while healing my relationship
with food
The “ah ha” moment I had when I learned a s...
2024-11-1227 minHeart Led Wellness82: Supporting your nervous system and navigating food when the world feels out of control and chaoticThis might be one of the most important episodes I’ve ever made. Our world is at a tipping point where we can either evolve into a new beautiful reality, or we can crumble. And the path we choose to go down will be chosen by YOU. We each need to call our power back and learn how to navigate stress in a productive way (without eating our emotions away or obsessively tracking food to cope). In this episode I share how to manage an out of control world without feeling out of control yourself.
I di...
2024-11-0535 minHeart Led Wellness81: Macronutrients: Why you’re so confused about what macro ratio to eat and how to find your unique blend of protein/fat/carbsIf you’re confused about what combo of proteins, fats, and carbs to eat…this episode is for you! More than ever, people are so lost about what to eat. There is so much contradicting information out there and it can feel so overwhelming. Today, I’m breaking down how to permanently end this confusion, so you feel rock solid in your own way of eating AND have the tools to know when you need to make a shift in your diet.
I discuss…
All the different macronutrient ratios that are popular right now
Why everyo...
2024-10-2923 minHeart Led Wellness80: Wellness hacks: Infrared sauna can change your life…seriouslyThe infrared sauna is an extremely powerful modality that has the potential to transform your health, skin, mood, energy, and longevity! In today’s episode, I discuss the specific mechanisms behind how infrared sauna works as well as my favorite protocols to enhance your sauna time!
I discuss…
How our ancestors used saunas for healing and spiritual upgrades
The difference between regular saunas, IR saunas, and red light therapy
What happens to fat and water cells in your body with infrared heat?
Exactly how IR saunas can detox your body
The difference between near...
2024-10-2242 minHeart Led Wellness79: Why hyper intelligent women struggle the most with food...and exactly how to healIf you consider yourself to be highly intelligent, a high
achiever, type A, or a perfectionist…and you also struggle with food and your body, this episode is for you! I have noticed a pattern in my clients and women in the world, where highly successful women struggle the most with food and their weight. In today’s episode, I’m sharing exactly why you might struggle with food as a high achieving woman, and how to heal!
I discuss…
Why hyper intelligent, high achieving, type A, perfectionist
women struggle the most with food
My own pe...
2024-10-1524 minHeart Led Wellness78: Intuitive eating principles I DON’T support as a food freedom coachThe old paradigm of “intuitive eating” needs to CRUMBLE! So many of my clients (and myself) struggle with dropping their genuine desire to feel lean, healthy, fit, and light when they are healing their relationship with food. But I’m here to tell you today, you don’t actually need to drop this desire for health or weight loss in the name of “food freedom.”
I discuss…
The huge missing links in the “intuitive eating” world
How unhelpful it is to eat “whatever you want, whenever you
want”
Why you don’t need to drop your desire for weig...
2024-10-0826 minHeart Led Wellness77: How MOLD is making you hungry, puffy, and tired with Nicole Ritter (plus the connection between mold and disordered eating)If you’re struggling with gut issues, weight gain, cravings, binge eating, skin issues, fatigue, or brain fog…you need to listen to this episode! Mold is a common root cause of these symptoms that I find in many of my clients and I wanted to bring an expert on this topic onto the show for you! Nicole specializes in root cause healing and has her own mold healing journey to share with us today!
We discuss…
Nicole’s own journey healing from mold
How common water damage is in buildings
Signs and symptoms of mold tox...
2024-09-1755 minHeart Led Wellness76: Symptoms I thought were "normal" that were actually coming from my dysregulated nervous systemThere are so many behaviors, habits, and symptoms that we normalize in society that are actually a sign of nervous system dysregulation. Today I am sharing some personal examples from my own healing journey! When you grow your nervous system capacity and learn how to be in your body safely, your entire life can change. You relationship with food, your body, other people, and your health will do a 180 because your body finally feels safe.
I discuss…
Things we normalize in society that are actually signs of nervous system dysregulation
How my life completely chan...
2024-09-1027 minHeart Led Wellness75: Fight or flight eating: How your sympathetic nervous system impacts your relationship with foodYour relationship with food is a window into your nervous system health. One of my all time favorite things to talk about is the connection between your nervous system and food. When you grow your nervous system capacity, your relationship with food will effortlessly shift back to how you were designed to be around food (eating should feel as easy as breathing). Today I am specifically talking about one branch of your nervous system: the sympathetic activation state, aka fight or flight. I discuss how this state affects eating and the foods you are drawn to and how to...
2024-09-0337 minHeart Led Wellness74: Listener Q+A: Cravings, night time eating, low estrogen, healthy weight, bloating, nervous system regulationIn this listener Q+A, I’m answering your questions and discussing your biggest struggles with food. I talk about balancing hormones, endurance training, getting to a healthy weight, my own nervous system regulation practices, cravings, overdoing it on soul foods, night time eating, and more!
Questions I answer...
How can you raise low estrogen naturally?
Do you need to give up endurance training completely when healing your hormones?
How do you know when you’re at a healthy weight?
How do I think about my nervous system on a daily basis?
How do I reg...
2024-08-2739 minHeart Led Wellness73: How I healed myself from post-viral syndrome (long haul covid/mono)…and how you can tooHave you had a virus and never felt the same since? Post-viral syndrome and long haul covid are on the rise like never before. I myself experienced the debilitating effects of this condition in the past year and finally feel 98% better! In today’s episode I’m sharing why post-viral syndrome can happen and exactly how I healed myself…so you can too! Remember, your body is designed to heal!
I discuss…
What is post-viral syndrome/long haul covid?
The insane rise I’ve seen in this condition in the clinic
Theories behind post-viral syndrome
M...
2024-08-2045 minHeart Led Wellness72: Cortisol and your nervous system: Energetic & emotional root causes of high cortisolYour cortisol (stress hormone) levels might be high because
of these energetic root causes. In a previous episode (ep 57) I dove deep into some of the physical root causes of high cortisol, but today we are going into the nervous system and emotional root causes. You could be trying all the right
habits and hacks to lower your cortisol, like low intensity workouts and eating breakfast right when you wake up, but if you have one of these energetic imbalances affecting your nervous system, it’s not going to bring you the full healing you’re craving.
2024-08-1341 minHeart Led Wellness71: Quasi recovery: When you heal from an eating disorder but still don’t feel free from body/food chatter in your headYou don’t struggle as intensely with food or your body as you did when you had an active eating disorder, but you still think about your weight pretty often. Sound familiar? A common pattern I see in the disordered eating space is getting stuck in “quasi recovery.” This middle state feels much better than how you used to feel, but you still aren’t soaking up the bliss of being fully free from obsessive thoughts about food and your body. In this episode, I share my own journey through quasi recovery and how you can find full healing too.
2024-08-0636 minHeart Led Wellness70: Drainage vs detox: The most crucial step you can’t skip if you want to healIf you’re trying to “detox” your body with gut cleanses and heavy metal detoxes without focusing on drainage, you will just be spinning your wheels. Drainage and detoxification are often confused but are two completely different things. In today’s episode I discuss how to “open up” your drainage funnel, so you can actually get toxins out of your body. I also go deep into the connection between your nervous system and your mitochondria and drainage organs!
I discuss…
The difference between drainage and detox
The dangers of trying to detox without supporting drainage
Thin...
2024-07-3048 minHeart Led Wellness69: The white line between the before and after: Secrets from my health transformationBehind every “before and after” photo there is so much that you don’t know about. I’m pulling back the curtain in today’s episode and sharing the raw details of what actually happened between my before and after transformation. Going from chronic cystic acne, gut issues, inflammation, hormone imbalances, and mental health struggles…to feeling the best I have in my entire life was not an overnight process. If you are on a health journey and feeling confused and frustrated, please listen to this episode!
I discuss…
All the details from my health transfor...
2024-07-2345 minHeart Led Wellness68: Hot take: “volume eating” is a cover up for an unhealed relationship with foodHave you ever tried to “trick” your self into losing weight by eating large portions of calorically dilute foods? I’m talking giant salads with more steamed veggies on top and a side of baked potatoes without any oil or toppings. Sound familiar? Yes these foods can be considered healthy, but the whole concept of volume eating and calorie density has some huge flaws in it! In today’s episode I’m discussing how volume eating can be a bandaid for deeper work you need to do around your relationship with food.
I discuss…
Volume eating...
2024-07-1633 minHeart Led Wellness67: Chad Sasaki: Stuck energy makes you sick, how to optimize your life when you have a sensitive nervous system/bodyIf you’re here for the deeeeeeeeep conversations around the connection between our physical and emotional health…you don’t want to miss this episode! Chad Sasaki is a body-mind-spirit health coach with a vision of helping others understand their health at a much deeper level. His background in athletics, an education in the sciences, and his personal health challenges and spiritual awakening provide a unique perspective that allows him to bring together his own blend of experience and his study of numerous wisdom traditions. Much of his work centers around the issue of autism, but his ultimate passion is empo...
2024-07-091h 18Heart Led Wellness66: Why you can't stop eating even though you're full (7 specific reasons!)You sit down to eat dinner and everything is going well…you start to feel physically full, but for some reason you have this strong urge to keep eating more. You go back for seconds or you take a trip to the pantry for more snacks even though your stomach is already full. Why can’t you stop eating even though you’re full? Well…in today’s episode I’m exploring 7 possible reasons why this frustrating habit continues to exist in your relationship with food.
I dive into…
Why “eating when you’re hungry and stopping...
2024-07-0232 minHeart Led Wellness65: Why I'm no longer vegan: A new perspective on nutrition, questioning plant based narrativesThis is a BIG episode! After 7 years of eating a plant-based diet, I have shifted out of this pattern of eating into a new era of food freedom. Over the past 6 months, I’ve made some big changes in how I eat and I am unpacking why in this episode. I cover physical, mental, and emotional aspects of veganism and eating animal products again. This episode isn’t about nutrition dogma, and I encourage you to listen with an open curious mind.
I discuss…
All the details of my vegan journey
The things that went wel...
2024-06-251h 04Heart Led Wellness64: How to make decisions for your future self: The secret behind my devotion to healthDo you think about how your choices today are affecting a future version of you? So many people ask me how I stay so “disciplined” and motivated with my healthy lifestyle, and I’m sharing something deeper on this subject today. It’s not discipline, it’s devotion to my future self. In this episode I talk about how the habits you create will compound to create the life you dream of. It’s not about luck…it’s about choice.
I discuss…
How witnessing the end of my grandpa’s life reminded me of the importance of h...
2024-06-1837 minHeart Led Wellness63: How to have an emotional day without emotionally eating: A personal example from my week In my past, when I would have challenging or stressful weeks, food would be the thing to ground me down at the end of the day. But now that I’ve healed my relationship with food, I can have emotional days or weeks and food still feels just as easy as it usually does. In today’s episode I share exactly how you can have this freedom in your own life. You can feel in control around food even when your life or emotions are feeling out of control.
I Discuss…
How to expand your ne...
2024-06-1129 minHeart Led Wellness62: I tracked my blood sugar for 30 days (with a CGM) and was SHOCKED at what I learnedI wore a continuous glucose monitor and tracked my blood sugar real time for 30 days…and I learned SO much!! Do all these blood sugar “hacks” you see on social media really do anything? I found out and I’m sharing everything I learned with you in this episode. I was truly shocked at my body’s response to certain foods and my health feels stronger than ever after I made some tweaks based on my data throughout the month.
I discuss…
My personal reasons for tracking my blood sugar for a month
What is a CGM?
How...
2024-06-041h 14Heart Led Wellness61: How to feel confident in your body during summer (and any season)It’s swimsuit season finally! If you’re someone who struggles with your relationship with your body and with food, this season might bring more anxiety than excitement. Are you frustrated that your summer clothes from last year feel tighter? Are you self conscious every time you go to the pool? In this week’s episode, I’m sharing how you can end this exhausting battle and actually feel good in your skin (no matter what the season is). I believe at your core, you really do love the way you look…and if you don’t believe me, listen to th...
2024-05-2832 minHeart Led Wellness60: Healing isn't complicated: If you don't feel good, you're missing one of these 3 things!I am BACK BABY! After taking a few weeks off the podcast, I have a really important message I want to share with you today. If you are on a physical or mental healing journey and you feel like you’ve tried allllll the things and still don’t feel good…this one is for you. I want you to know that healing your body is actually very simple, and if you still don’t feel good, you are missing one of these 3 key ingredients.
I dive into…
A big message that’s been on my heart ov...
2024-05-2145 minHeart Led WellnessHLW will be back in a few weeks!I know it's Tuesday, but I'm taking a brief break from our usual weekly episode! I am working hard behind the scenes on a big project that I can't wait to announce soon, as well as dedicating time to my ever expanding 1-1 coaching client load! (If you're one of my clients...I LOVE YOU). Be back in a few weeks with more episodes!
In the meantime, here's where you can find me!
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Get your Bloodwork Reviewed by me
Buy a Custom Guided Regulation Practice made specifically for...
2024-04-3002 minHeart Led Wellness59: You don't need more detox...you need more nourishmentWhen you’re health starts to fall apart, it’s easy to think you need to double down on your supplements and detox harder. But just like anything in life, we need balance in order to truly thrive. I often see people trying to fix their health issues with more detox protocols, more biohacks, more strict diets, and doubling down on their regimented routines. Yes this might work for some time, but if we don’t also prioritize nourishment and rest, it can backfire. What does nourishment even mean? How can you properly nourish your body and soul so you ha...
2024-04-2347 minHeart Led Wellness58: Wellness hacks: Coffee enemas...how they can change your health and pro tips to supercharge themIn the first episode of my “Wellness Hacks” series, I’m sharing about a health hack that has been life changing for me in my health journey! Coffee enemas are one of my favorite biohacks and a way I support my organs of detoxification in or toxic modern world. This subject may be taboo in the “normal” world, but in the health and wellness space, we need to talk about it! In this episode, I share my own personal experience with using coffee enemas over the past 5 years and I dive deep into the benefits you may experience yourself.
...
2024-04-1646 minHeart Led Wellness57: How to actually lower your cortisol: 12 root causes of high cortisol that are rarely talked aboutEveryone is talking about how excess cortisol is at the root of so many chronic symptoms. I see IG posts every day that say lowering cortisol will effortlessly make you lose weight, reduce bloating, clear your skin, balance your hormones, etc. And while I do agree that cortisol can drive chronic illness, I think there is a big piece of this discussion that isn’t talked about enough: what is driving the cortisol up in the first place? Hint: it’s so much more than just being mentally “stressed.” In this episode I go into SO much detail around the thin...
2024-04-0948 minHeart Led Wellness56: The MOST important morning habit to support your nervous system, blood sugar, and hormonesLong morning routines are honestly unrealistic for most modern humans, but there is one thing that I never skip even if I’m short on time….BREAKFAST. In today’s episode I’m talking about why eating breakfast is essential for the health of your nervous system, blood sugar, hormones, and so much more. I also address the common objections I hear from clients and followers for why they don’t want to eat breakfast (fear of weight gain, not being hungry, and not having enough time).
I discuss…
2 non-negotiable habits of my morning routine
The l...
2024-04-0236 minHeart Led Wellness55: Are you addicted to your struggle? Why you are doing all the right things, but still have health issuesWhen you are “doing all the right things” to heal some physical issue, but you still aren’t seeing improvements…it’s time to look deeper. Whether it’s acne, your relationship with food, weight loss, digestive issues, or anything else…if you don’t address the subconscious roots of that symptom, it might never go away completely. I see time and time again how we can get addicted to our struggle. We subconsciously love our symptoms, so it’s no wonder they don’t go away! I explore this more deeply in today’s episode and also share tips on how to start c...
2024-03-2627 minHeart Led Wellness54: Why so many people feel out of control and gain weight when they "eat intuitively"You want to delete My Fitness Pal and start eating intuitively, but you are terrified that you are going to feel out of control and gain a bunch of weight. Sound familiar? I know because I’ve been in your shoes before. The truth is, so many people try to “eat intuitively” without first doing the healing work that lays the foundation for an intuitive relationship with food. That’s what this episode is all about! I give you the exact things that need to be done first, so you can eat intuitively will still feeling in control and having a...
2024-03-1938 minHeart Led Wellness53: (Part 2) Listener Q+A: Eating meat again, the protein obsession, my gut healing protocol, and more!This is part 2 of the listener Q + A where I answer the remaining questions I didn’t get to last week! There is so much info packed into this episode and I address some big questions I’ve been getting lately around my recent diet change!
I answer…
Is intermittent fasting good, and how do you stop doing it?
What has been my experience with eating animal products again?
How do I feel after eating meat again?
What are my thoughts on the high protein movement?
What about protein powders?
How to balance short cycles w...
2024-03-1238 minHeart Led Wellness52: (Part 1) Listener Q+A: Nervous system dysregulation symptoms, mold toxicity, calorie needs, self soothing with food, and moreIt’s the one-year anniversary of the Heart Led Wellness podcast! Woo hoo!!! To celebrate, I am answering listener questions that you sent in on Instagram. I received so many questions that I am doing a part 1 and part 2 to really give these questions the time they deserve.
In part 1, I answer…
What are symptoms of nervous system dysregulation?
Why does waking up between 1 and 3 am mean your nervous system is dysregulated?
Is eating 2500 calories necessary for period recovery?
What steps should you take when you want to reach for food to self soothe?
Why is...
2024-03-0536 minHeart Led Wellness51: 7 sneaky signs you’re avoiding FEELING your emotions + The magic that happens when you start to feel againIf you are living your life overthinking, overanalyzing, and intellectualizing things, it might be because your body doesn’t feel safe enough to actually FEEL. And when you aren’t allowing feelings to be processed and moved through your body, you will be prone to physical and mental health issues, and life will feel much more challenging. In today’s episode, I’m sharing 7 specific signs that you’re avoiding your feelings and some of the incredible shifts that happen when your body finally unravels years of suppressed emotions.
I dive into…
The trap of overanalyzi...
2024-02-2742 minHeart Led Wellness50: Exactly what to do after you overeat: Do I ever overeat now that I’ve healed my relationship with food?You just overate and are feeling bloated and guilty. Now you’re planning out how you’re going to eat and workout tomorrow to “burn it off.” Before you go down this rabbit hole once again…listen to this episode, where I will completely change your perspective on overeating. I give you a step-by-step process to follow after you’ve overeaten so you don’t fall back into the binge-restrict cycle. I also answer a common question I get from my clients and followers, “Ashlyn, now that you’ve healed your relationship with food, do you ever overeat?”
I dive int...
2024-02-2040 minHeart Led Wellness49: The one FOOD that can lower anxiety, stress, adrenaline, cortisol, and help you HEAL traumaEating more of this one food could be a game changer in your nervous system regulation journey. I have seen drastic changes in my own mental health and the emotional balance of my clients when they eat more of this food. Following up on last week’s episode (about how caffeine impacts adrenaline and cortisol), this episode explores a special food that can help lower those stress hormones in your body.
I discuss…
Where do cortisol and adrenaline go after they are released into the bloodstream?
Why does your liver health impact how stressed you get...
2024-02-1334 minHeart Led Wellness48: Why I don’t drink coffee and never will: How caffeine impacts your nervous system and healing capacityCaffeine is the most normalized drug in our society. It’s such a part of our daily lives, that we often don’t sit back to question how this artificial stimulation is really impacting our adrenals and nervous system. In today’s episode, I am sharing exactly why I recommend you stop consuming caffeine if you are wanting to regulate your nervous system or heal trauma. Stay for the end of the episode where I share nervous system friendly coffee brands too!
I discuss…
Are the “health benefits” of coffee legit?
What causes some people to be m...
2024-02-0641 minHeart Led Wellness47: Too much of a good thing is a bad thing: How perfectionism, extremes, and all or nothing thinking keeps you stuck mentally and physicallyCold plunges every morning at 5 am! No added fats in your diet! 12,000 steps per day! It’s easy to take things to the extreme in health and wellness in an attempt to feel good. But this extreme approach often backfires and doesn’t bring us the vitality we are truly looking for. Today, I’m diving into why we have parts of us that crave extremes, perfection, and all or nothing thinking. These parts of us are often protecting us from something much deeper and when we bring love and healing to that pain, then we can live our lives...
2024-01-3028 minHeart Led Wellness46: The 6 root reasons for why you can't stop overeating at night! (and how to heal them)You’re laying in bed with a full stomach feeling guilty (once again) and promising yourself that tomorrow will be different. Overeating/binge eating at night is a very common trap so many people fall into. Instead of giving you surface level tips (like brushing your teeth after dinner or going to bed early) I want you to actually HEAL the roots of this! That way you won’t even remember the last time you overate and it feels effortless to do so. Listen to this episode for a deep dive into 6 root causes for night time overeating.
I discus...
2024-01-2332 minHeart Led Wellness45: Lost in the sauce of plant-based eating: Can you feel free around food when you’re following a “way of eating”?Raw till 4, starch solution, oil free, medical medium, juice cleanses…there is so much nuance in the plant-based world. When you choose to follow a “way of eating” you are latching on to something outside of yourself for control. This is a common pattern that many people fall into that keeps them from feeling fully free and at ease around food. Today, I’m riffing on the plant-based world and many of the problems I see (coming from a plant focused eater myself). I also explain how you can heal your control issues that keep you from real food peace, a...
2024-01-1639 minHeart Led Wellness44: Parasites can make you hate yourself: How parasites affect your nervous system, mental, and emotional healthStudies show you are 4x more likely to struggle with your mental health if you have a parasite! Certain parasites have even been linked to low self-esteem and self-directed aggression! Wow! Parasites are a huge missing link to the holistic health puzzle and play a huge role in the health of your gut, hormones, skin, and even your nervous system. In this episode, I’m breaking down parasites and how they related to your mental/emotional health specifically. This was a huge piece of my healing journey and it is for many of my clients as well.
2024-01-0951 minHeart Led Wellness43: What track are you getting back on? New year’s weight loss, binge/restrict cycles, my body goals for 2024, and a blueprint for permanent healing“New year, new you” but make it non-extreme and not orthorexic! I hear people say all the time in January that they want to “get back on track” with food and exercise…but what does this actually mean? What if the track you’re trying to get back on is the wrong track and won’t bring you the health and lightness that you’re looking for? Listen to learn how you can approach new year’s resolutions around food and your body so you can actually heal for good. If you do this the right way, 2024 could be the year you final...
2024-01-0237 minHeart Led Wellness42: Listener Q+A: Weight loss, coffee enemas, nervous system regulation, hormone healing, supplements, and more!Answering your questions about all things nervous system regulation, hormone balance, detox practices, gut health, and food/body healing! If you have a question you want me to answer on a future podcast episode, you can always message me on Instagram (@heart.led.wellness) and I will add it to the list!
Today I answer…
What are beginner tools to regulate the nervous system?
What is my favorite somatic practice?
How can you lose weight in a non-extreme way?
All the details about coffee enemas
Breaking down the phases of the menstrual cycle
How to...
2023-12-2643 minHeart Led Wellness41: WHEN you eat matters: How to use “within day energy balance” to get your period back and balance your hormonesBalancing your hormones is so much more than just eating enough. Something that can hold your body back from finding true hormone balance could be when you’re eating not just how much you eat. Whether you’re missing your period (hypothalamic amenorrhea), have PCOS, endometriosis, heavy/painful periods, or intense PMS symptoms…this episode will give you insight into eating for balanced hormones. And for the men listening too, I explain how this information applies to you and your health as well!
I answer...
What is within day energy balance?
Why you could be ea...
2023-12-1939 minHeart Led Wellness40: Your perfume is dysregulating your nervous system: How different smells affect our adrenals and can create anxiety & depressionThe perfume you spray, the shampoo you use, and the face serums you splurge on could be dysregulating your nervous system! Today I’m breaking down exactly how synthetic fragrances can impact your adrenals, neurotransmitters, and hormones to create more anxiety and stress in your body. Yes, all the inner healing work is so important, but your physical health habits are equally as important. Don’t overlook something as simple as swapping out your perfume when it comes to regulating your nervous system and mental health!
Find out…
How exactly does synthetic fragrance impact the ner...
2023-12-1236 minHeart Led Wellness39: STOP honoring all your cravings!...One thing people get wrong about intuitive eating and what to do insteadTrying to “honor all your cravings” so you don’t feel restricted and deprived isn’t the best solution for true food freedom and long-term health. You care about your nutrition and physical health, and you also don’t want to feel obsessive and orthorexic about what you eat…but how do you find that balance? In this episode I explore the difference between cravings and your intuition. After listening, you will know how to eat from a heart led intuitive place, not just responding to all of your impulses.
I explore…
How I deal with cravin...
2023-12-0544 minHeart Led Wellness38: When you know what to do but it feels IMPOSSIBLE to do it in the moment: The missing link to healing for good and actually making changes in your lifeYou’ve read all the self-help books, listened to all the podcasts, and follow all the gurus on IG, but you still feel stuck when it comes to implementing what you know. It can be SO frustrating to be in a moment where you know what you “should” do, but you feel like you can’t get yourself to do it. Maybe you catch yourself over or under eating, but you feel like you can’t get yourself to make a different choice. Listen to this episode to learn why this happens and what you can do about it, so you can...
2023-11-2841 minHeart Led Wellness37: Navigating Thanksgiving with intuitive eating AND health in mind: Binge free, guilt free, obsession free holidaysHolidays should be a time to celebrate with family and friends, but if food is the only thing on your mind, you can’t be fully present for that joy. Overeating, feeling guilty, comparing your portions to other people, not knowing how to navigate your food preferences at gatherings, dealing with food pushers, and worrying about gaining weight are common holiday struggles. I’m here to tell you that this doesn’t have to be your reality when you heal your relationship with food for good. Listen to this episode to learn a better way that will leave you feelin...
2023-11-2152 min
Heart Led Wellness33: Feeling bad about your body? Don’t fall into these 2 common traps that will keep you stuck!When you have bad body image days (or months like I used to) what do you do about it? Have you ever said “screw it” around food and eaten more than your body wanted, leaving you feeling sick and guilty? Or do you wonder why sometimes you get super obsessive around food and have to count every calorie and look at every ingredient before you can eat it? Today I’m talking about why this happens from a nervous system perspective, and what you can do about it to end these cycles for good. I feel more passionate than ever b...
2023-11-1842 minHeart Led Wellness36: Potatoes help regulate the nervous system: Mind blowing information on how whole carbs impact your emotional healthWhat you choose to eat everyday plays a huge role in your mental health and nervous system health. The nervous system inside your gut is extremely important in your moods, emotions, and ability to handle stress. Whole food carbohydrates are especially important for creating a healthy nervous system, and this episode explains why! Having nutritional knowledge like this about how to best support your body is key in healing your relationship with food. You don’t have to give up your love for health just because you want to eat “intuitively”. You can have both health and food freedom!
...
2023-11-1438 minHeart Led Wellness35: Surprising benefits of having a natural period (not hormonal birth control) & how to get it back if it’s missing: Hypothalamic Amenorrhea recovery low downMissing your period? Taking hormonal birth control? Listen to learn the surprising negative health effects of not ovulating or having a natural period. Hypothalamic amenorrhea occurs when your period goes missing due to stress (physical, mental, or emotional stressors) and is more common than you might think! If you are wanting to heal your relationship with food and also get your period back, this episode is for you! Subscribe so you don’t miss future episodes addressing common myths about HA recovery like if you can be vegan and still recover, how to lose weight after recovery, and how lo...
2023-11-071h 06Heart Led Wellness34: How to eat sweets without losing control: A practical guide for eating soul foods on holidays (or any day)It’s Halloween!!!!... which means it’s the start of the holiday season in America! For so many people (including my previous self) the holidays are full of stress and obsession over food and body things! There are so many gatherings centered around food, and especially desserts. How can you navigate this without feeling out of control? Listen to today’s episode to learn how you can eat these delicious treats (on holidays or any day) without overdoing it and disrespecting your body’s desire to feel physically good. You can have both…soul pleasure and a healthy body.
...
2023-10-3143 minHeart Led Wellness32: Is “high vibe” living making you sick? Why negative emotions aren’t a problem and how FEELING them makes you more magneticStress doesn’t cause disease! Anger doesn’t cause disease! Trying to be positive and high vibe all the time so you don’t attract negative things into your life misses a huge part of the picture…YOU. You are the one holding your emotions and how you hold them matters more than the emotion itself! In this episode I explain how suppressing negative emotions can backfire on our health, relationship with food, and ability to manifest good things. Regulating. your nervous system can make you a magnetic manifestor that attracts more amazing things in your life…not because you are “h...
2023-10-1744 minHeart Led Wellness31: My story from rock bottom to heart-led-living: How perfectionism, disordered eating, and mental/physical health issues almost took my life and how I came back home to myselfThis is a big episode. I finally feel ready to open up and share the vulnerable and intimate details of my own story. People and clients often ask me how I got into the world of health and wellness, coaching, nervous system regulation, food freedom, and mental health…and it’s all because of my own personal evolution. I live and breathe everything I share about on my podcast because it truly changed my life. Listen to this episode to learn how I went from rock bottom (severe mental health challenges and physical health struggles) to thriving and feeling so i...
2023-10-1039 minHeart Led Wellness30: Food cravings come from the nervous system: How eating feels in each of the 3 nervous system states & tips for getting back to regulationHave you ever tried to use willpower to keep yourself from eating your cravings? Or confused about why you end up on the couch with a bag of salty chips every night, despite your efforts? Or maybe you don’t understand why you never feel satisfied or full at the end of a meal? All of these examples can be explained through the lens of the nervous system! In today’s episode, I am expanding on how our food cravings shift depending on what state of the nervous system we are in. Eating feels very different in each of the...
2023-10-0346 minHeart Led Wellness29: 5 things no one is telling you about the power of walking for your nervous system + why 10,000 steps per day is a scamYou may be familiar with the benefits of walking for your physical health, but are you aware of the mind blowing benefits of walking for your nervous system? Walking is one of the most accessible resources you can have in your nervous system support toolkit! In this episode I dive into what happens on a brain, nervous system, and hormone level in the body when we go for a walk. I also answer the question of how much walking is necessary to receive these benefits, and debunk the common advice to aim for 10,000 steps per day.
...
2023-09-2634 minHeart Led Wellness28: How to dine out when you’re health conscious but crave food freedom: Leave restaurants guilt-free and nourishedDo you feel conflicted about valuing your health but also wanting to eat out at restaurants with no guilt? So many people get into the health and wellness world but then realize they aren’t fully living anymore and “balance” is not a part of their normal vocabulary. Worrying about seed oils, gluten, non-organic food, inflammatory ingredients, artificial additives, all the calories…its exhausting! Food freedom means you can eat out and feel obsession-free, but that doesn’t mean you have to completely give up your nutrition knowledge or desire for strong health. Listen to this episode to learn practical...
2023-09-1947 minHeart Led Wellness27: Sabotaging your goals: How your nervous system keeps you from reaching your potentialDo you say you want one thing but can’t seem to stick with the habits needed to get there? You say you want to lose weight, but you find yourself overeating every night. Or you say you want to get your period back and balance your hormones, but you keep doing intense workouts and restricting your food? Self-sabotage is a very common trap to fall into! But there is a deeper root cause to self-sabotage that is often not talked about…u]you are not “broken” and there is nothing wrong with you. What if self-sabotage was actually a way yo...
2023-09-1234 minHeart Led Wellness25: Your body’s built-in calorie calculator! Deep dive into hunger and fullness cuesIf you’ve ever been on a diet before or had a disordered relationship with food, there’s a good chance that you’ve lost touch with your body’s built in calorie calculator…your hunger and fullness cues. You might wonder how some people can just leave a few bites on their plate without any thought. Or how they can turn down a donut offered to them at work because they “aren’t hungry.” Listen to this episode to learn the mechanisms behind hunger and fullness cues and just how brilliant your body is! There is so much magic that can h...
2023-08-2944 minHeart Led Wellness24: Body comparison: The surprising root cause, how to stop, and how nervous system regulation can helpAre you constantly comparing your body and what you eat to other people? Thinking to yourself, “I wish I could look like her!” This is such a common struggle, but it doesn’t have to be your reality forever! However, I’m not going to tell you to just “stop comparing” and love yourself now. There is so much more to this story and this episode dives deep into the roots of comparison and how the nervous system fits into this puzzle too!
Listen and learn…
What are the 2 types of comparison?
Why do we compare?
T...
2023-08-2246 minHeart Led Wellness23: Popular health and wellness hacks that are horrible for women!Some of the popular health and wellness hacks you see floating around on social media seem amazing from the outside, but are they actually helpful for women? Many of these trends may not be as great for your health as you think, because men and women are biologically different and require different approaches to health and wellness. In this episode, I discuss 5 popular health practices that you might want to think twice on before trying out.
Find out…
Major differences between men and women that effect health routines
A discussion on not taking our ang...
2023-08-1543 minHeart Led Wellness22: What I’ve learned after 7 years of plant-based eating: Don’t make the same mistakes I didAfter many years of eating a plant-based diet, I’ve learned so much about what to do and not do when it comes to nutrition. So much of the nutrition advice we see, hear, or read can be conflicting and confusing. In this episode, I share 7 (+ one bonus tip) of my biggest pieces of advice for eating a nutritious diet that is sustainable, enjoyable, and stress free. Whether you’re eating a fully plant based diet, or just focusing on eating more simple whole foods, this episode will give you clarity on making your nutrition strategy work long-term.
2023-08-0836 minHeart Led Wellness21: People pleasing, good girl syndrome, perfectionism, and being highly sensitive: You need to grow your nervous system capacity!There’s a common pattern I see in people who struggle with their relationship with food, acne, perfectionism, people pleasing, and control. It has to do with your ability to handle charge in your nervous system. No amount of surface level tips to manage stress (like taking deep breaths, going for a walk, meditating, calling a friend, etc) are going to heal the root cause of this pattern! In this episode, we are going deep and straight into the roots of why you feel so obsessive, sensitive, and stressed out…and what you can do about it to finally feel...
2023-08-0147 minHeart Led Wellness20: The importance of separating food and exercise: Take the pressure off exercise for weight lossDo you change what you eat depending on how “hard” you went in the gym? Or do you feel like you need to “burn off” that extra serving of pasta from last night with an extra long HIIT session? These are examples of pairing food and exercise together in a way that keeps you stuck in your head and obsessive. Healing your relationship with food and exercise means disconnecting the two and making food and movement decisions based on your body’s cues! Listen to this episode to find out how to take the pressure off of exercise to maintain y...
2023-07-1838 minHeart Led Wellness19: You can’t have food freedom without food structure: Creating healthy guidelines around foodMany coaches and therapists talk about throwing out food rules when you are healing your relationship with food. Yes this can be helpful, but having no structure around food can leave you feeling confused about what, when, and how much to eat. In this episode, I talk about the difference between food rules and food guidelines, and how having flexible structure can allow you to fully surrender and let go of the food obsession for good. We can’t have true food freedom without a little bit of structure, knowledge, and education.
Find out…
Does f...
2023-07-1137 minHeart Led Wellness18: Body insecurity: How feeling uncomfortable in your skin keeps you stuck and how to heal itFeeling insecure in your body or within yourself in general might be something that you’ve gotten used to…but what does it actually mean? What does the sensation of insecurity feel like within your body, and what can you do to let go of this feeling? This episode explores body insecurity, how this feeling may be keeping you from reaching your health goals, and practical ways you can dissolve the insecurity.
Find out…
What is the root feeling behind insecurity?
The symptoms of being insecure in your body and self
Insecurity from a nervous...
2023-07-0433 minHeart Led Wellness16: 4 things normal eaters don’t do: Lessons from naturally lean peopleWhy does it seem like some people can eat anything and still easily maintain their weight? It’s not just their metabolism or genes…but their relationship with food that makes the biggest impact. Naturally lean people who have never been on a diet behave very differently around food than people who have dieted before. Even if you have a long history of dieting and disordered eating, you can learn from the habits of normal eaters, so you too can feel peace around food and learn how to effortlessly maintain your healthy weight.
This episode dives...
2023-06-2037 minHeart Led Wellness15: Are you confused about what to eat? Untangling diet and nutrition confusionOne day you read about how good kale is and the next day you see an IG post talking about the oxalates and lectins in kale that are so bad for you. No wonder so many people are so confused about what to eat! However, it’s not actually that complicated or confusing when you know the truth about nutrition and have guidelines around your food decisions. I hope by the end of this episode you are more confident when it comes to deciding what you eat, and you know how to trust your body above all else.
...
2023-06-1340 minHeart Led Wellness14: Binge eating and overeating: Mistakes you make that keep you stuck in the binge cycleYou tell yourself you’ll never overeat again, but somehow you keep ending up going to bed feeling overly full and uncomfortable in your body. Why does this loop of binge eating happen and how do you exit the cycle? Spoiler alert…binge eating is just an indication that there are imbalances in your diet, lifestyle, or nervous system. Trying to stop yourself from overeating doesn’t work unless you address these other areas of your life. In this episode I discuss the common mistakes you might be making that are keeping you stuck in the binge cycle.
Find o...
2023-06-0635 minHeart Led Wellness13: How the nervous system impacts disordered eating, body image, and your thoughtsYour thoughts don’t need to be “fixed” with more mindset work and affirmations! Thoughts are a surface level indicator of the state your nervous system and can give you clues as to what you can do to bring yourself back to a regulated state. Understanding this concept will change the game of healing your relationship with food and your body. In this episode I explore how our behavior around food changes when we are in each of the 3 different nervous system states. Also, how you perceive your body changes depending on your nervous system! This information can change your l...
2023-05-3048 minHeart Led Wellness12: Food dopamine detox: How to re-sensitize your brain so healthy food tastes goodWhy do you feel out of control around certain foods? And why does eating healthy food taste so boring and gross sometimes? The answer has to do with the dopamine reward system in your brain. Our modern food system has created a new challenge that humans have never had to face before…an abundance of calorically dense foods at our fingertips. The good news is that you can re-sensitize yourself to dopamine, so you actually crave whole real foods and healthy eating becomes easier. Listen to this episode to find out how!
Find out…
...
2023-05-2348 minHeart Led Wellness11: Love your body to reach a healthy weight: My take on body positivity, weight loss, and weight gainHave you ever told yourself, “I’ll love my body when I weigh x pounds”? What we don’t realize is that hating our bodies makes it 10x harder to actually maintain a healthy weight and peace around food. Popular body positivity movements tell us to love our body’s and not try to change them, but what if you actually know in your heart that you would feel better at a different weight. Whether you need to lose weight or gain weight to find balance, how do you go about this in a healthy way AND can you love your...
2023-05-1655 minHeart Led Wellness10: Let me change your mind about carbs: For weight loss, balanced hormones, energy, and better digestionThere’s a lot of confusion and chaos in the health and nutrition world surrounding carbohydrates. Many people falsely believe that they have to limit or completely cut out carbs in order to lose weight or feel healthy. Unfortunately, this keeps you stuck in a loop of dieting while your hormone health and metabolic health may continue to worsen. I hope this episode can give you a different perspective on carbs and maybe even shift your mindset to see how beneficial they are for reaching a healthy weight and having balanced hormones!
Find out…
Why w...
2023-05-0943 minHeart Led Wellness9: Avoiding your feelings can cause food struggles, bad habits, and health issues: The impact of numbing behaviorsYou often wish you could have more “willpower” to stick to healthy habits and stop self-sabotaging, but what you are actually needing is often emotional regulation. Sticking to what’s good for you becomes effortless when you learn how to feel, process, and release your emotions without needing any coping mechanisms outside of yourself. This one skill can completely change your ability to take care of yourself and your health in general! Numbing behaviors are normalized in society, so opening your heart and feeling can seem difficult and uncomfortable. However, it is often necessary for full healing of a sympto...
2023-05-0244 minHeart Led Wellness7: Perfectionism, orthorexia, and obsessions in health and wellness: Signs you’ve taken it too far and how to find balanceYou can definitely have too much of a good thing, and even health and wellness can be taken too far. Ironically, when we let go of our tight grip on our wellness routines, then our bodies can actually heal. In order for the nervous system to enter “healing mode” we have to find ease with our approach to health and life in general. Perfectionism can keep us stuck in fight or flight all the time, therefore keeping our bodies from healing. This episode dives deep into how obsession and perfectionism show up in the health and wellness world and how...
2023-04-1848 min
Heart Led Wellness4: How to actually love yourself: Tangible tips and where to startChoosing to love yourself is one of the most impactful decisions you will ever make. Self-love makes everything in life flow better! Your health will improve, your relationships will thrive, you’ll become more magnetic, and life will be a lot more fun. Sadly, many of us have been modelled self-hate and think that constantly tearing ourselves down is normal and okay.
This episode dives deep into practical ways to increase your self-love. How do you actually move from constantly beating yourself up to looking in the mirror and feeling so in love with all of y...
2023-03-2843 minHeart Led Wellness2: How your mental and physical health are connectedWe often think our mind has nothing to do with our physical health. Likewise, we also think our physical health doesn’t impact our mental state. However, the two are so intimately connected. If you’re struggling mentally, you might just need to tweak some things in your diet or lifestyle. If you have physical symptoms that don’t seem to be getting better with trying all the things, the solution may lie in your mind and emotions.
This episodes focuses on the connection between our physical and mental health!
Find out…
The problem with spe...
2023-03-1440 minHeart Led Wellness1: Real root causes of acne: Which is the most important to heal first?What’s the real reason your skin is breaking out? Why do some people get acne and others don’t? It can feel so frustrating to feel like you don’t know why your skin is breaking out. You try a million things, and nothing seems to give you the clear skin you dream about.
This episode focuses on the 9 major root causes of acne, so you can start to determine what your unique root cause is.
Find out…
The mindset shift you need to have about your skin before anything else
Why so many of...
2023-03-0834 min