Alle afleveringen
173 afleveringen, van nieuw naar oud
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136: Becoming a natural eater at age 61: Ronda’s journey through Heart Led Eating as a woman post-menopause
18 november 2025 · 33 min
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. Yes, you can become “naturally lean” even if you’re post-menopause! Lees meer
We discuss…
Ronda’s journey of struggling with food and her weight for 50 years
Trying extreme diets and methods to lose weight that never lasted
What Ronda realized about her nervous system and how it impacted her relationship with food
Struggling with constant food noise and thoughts about eating
The freedom of eating ALL foods and still losing weight
Myths about menopause
How to become a natural eater no matter what stage of life you’re in
The power of healing in community
🔗 Links
JOIN HEART LED EATING
Instagram @heart.led.wellness
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
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135: Why you struggle with food during the holidays (from a nervous system perspective)
11 november 2025 · 28 min
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 perspective), and how to eat like a naturally thin woman instead! Lees meer
I discuss…
The most common struggles women have with holiday eating
Myths that you’re just “addicted” to food or don’t have enough “willpower”
How to not gain weight through the holiday season
How your nervous system impacts eating during the holidays
The root causes behind holiday nervous system dysregulation
Why naturally thin women don’t struggle with food during the holidays
How overeating can provide regulation
How restricting can provide regulation
4 steps to eat like a naturally thin woman during the holidays
🔗 Links
JOIN HEART LED HOLIDAYS
JOIN HEART LED EATING
Follow me on Instagram @heart.led.wellness
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
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134: Food noise BE GONE (how to permanently obliterate mental chatter about food)
4 november 2025 · 29 min
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! Lees meer
I discuss…
What is food noise
My personal experience with debilitating food noise
3 main reasons why you have food noise
How your nervous system impacts food noise
My thoughts on GLPs and Ozempic for food noise
Why your built in calorie calculator feels numb
Exactly how to permanently heal food noise and get your mind back
🔗 Links
JOIN HEART LED EATING
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
My DIY Somatics Masterclass
Instagram @heart.led.wellness
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
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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
28 oktober 2025 · 44 min
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! Lees meer
We discuss…
Linsey’s experience growing up with overweight parents and carrying excess storage as a kid
Trying weight watchers, overeaters anonymous, tracking food, and so many other things that didn’t work
Using a GLP1 for an entire year
Incessant food noise
Fear of weight gain in perimenopause
Getting her thyroid due to thyroid cancer
Releasing excess even with thyroid and hormone shifts
Getting her life back after going through Heart Led Eating
The life changing power of learning how to eat like a natural eater again
🔗 Links
JOIN HEART LED EATING
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
My DIY Somatics Masterclass
Instagram @heart.led.wellness
👉🏼 Follow Linsey on Instagram
🎶 Linsey's Music Instagram
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
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132: From obsessive exercise, orthorexia, infertility, and rapid weight gain…to eating like a naturally lean woman: Abby’s Heart Led Eating transformation
21 oktober 2025 · 49 min
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. Lees meer
We discuss…
Obsessive exercise and extreme restriction
Missing periods and infertility
Orthorexia
Bingeing and rapid weight gain
Diuretic addiction and enemas to compensate for binges
Exactly how Abby healed her relationship with food and exercise
Leaving the clean plate club
The life changing power of somatics
Releasing excess storage (aka weight) in a non extreme way
🔗 Links
JOIN HEART LED EATING
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
My DIY Somatics Masterclass
Instagram @heart.led.wellness
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
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131: Naturally thin truths the internet hates me for
14 oktober 2025 · 32 min
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 truths that I often get hate for saying on the internet! Lees meer
I discuss…
Why my framework to disordered eating recovery is controversial
5 naturally thin truths that I get backlash for sharing
Why your body doesn’t want to carry excess storage
How the body responds to scarcity induced “famine brain”
How eating without hunger is disordered
How to heal your relationship with food and lose weight at the same time
Why emotional eating is common but not normal
Why I hate going “all in” to try and get your period back
Exactly how to heal your relationship with food and become naturally thin
🔗 Links
JOIN HEART LED EATING
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
My DIY Somatics Masterclass
Instagram @heart.led.wellness
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
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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
7 oktober 2025 · 38 min
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! Lees meer
We dive into…
How childhood bullying sets the stage for disordered eating
Severely restricting and then swinging to the other end with bingeing and purging
Chasing 20,0000 steps per day
Feeling accomplished and “in control” with restriction, but shame with overeating
Weight gain during pregnancy and trying to lose it postpartum
Why you can’t wave a magic wand and instantly be healed, and what to do instead
The messy journey of processing binge urges
Experiencing true deep safety in the body for the first time ever
Releasing excess storage with less exercise and steps than ever before
Hidden root causes beneath binge urges
🔗 Links
JOIN HEART LED EATING
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
My DIY Somatics Masterclass
Instagram @heart.led.wellness
Email me at: ashlyn@heartledwellness.com
👉🏼 Follow Ely's on TikTok to see behind the scenes of her healing journey!
👉🏼 Follow Ely's Instagram
Music created and produced by Wavesy
Medical Disclaimer
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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
30 september 2025 · 47 min
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. Lees meer
We discuss…
Ariana’s full journey through orthorexia, anorexia, restricting, bingeing, and exercise obsession
How OCD, control, and perfectionism can be at the root of food dysregulation
Feeling like a fraud when trying to “eat intuitively”
Overeating to try and “prove” she had food freedom
Knowing so much mentally about health, wellness, nutrition, and the nervous system but still secretly struggling with food
Feeling shame for wanting to live in a lean body after therapists told her it was disordered
Deep insight into Ariana’s Heart Led Eating process
The life changing power of creating safety in the body!
Developing self trust and hearing her internal food compass again
How HLE has changed her eating, skin, hormones, mood, relationships, and more!
🔗 Links
JOIN HEART LED EATING
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
My DIY Somatics Masterclass
Instagram @heart.led.wellness
Email me at: ashlyn@heartledwellness.com
👉🏼 Follow Ariana on IG @arianapirzadeh
Music created and produced by Wavesy
Medical Disclaimer
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128: Naturally thin nervous systems: How cortisol/stress impacts your weight and what naturally lean women do differently
23 september 2025 · 35 min
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. Lees meer
I discuss…
The myth that cortisol magically causes weight gain
How to become thin even with high cortisol or hormone imbalances
How naturally thin women respond to stress and dysregulation differently
How nervous system dysregulation can make you gain weight
Phantom hunger
Eating past fullness when stressed
Step by step how to heal your relationship with food even when stressed
🔗 My Links
JOIN Heart Led Eating
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
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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
16 september 2025 · 41 min
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. Lees meer
We discuss...
Lauren’s experience as an “overweight child”
Gym culture, calorie tracking, and personal training backfiring into bingeing
Trying intuitive eating and gaining a ton of weight
Lauren’s rock bottom moment with bingeing and purging
Feel stuck between choosing food freedom or a lean body
How deep nervous system regulation and root cause healing changes everything
Control, perfectionism, and self sabotage
Leaving the clean plate club
How Lauren’s body, skin, relationships, exercise, and life have changed through Heart Led Eating
Excitement for the holidays instead of dread
The difference between the free Heart Led Wellness podcast and the full Heart Led Eating program
🔗 My Links
JOIN HEART LED EATING
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
My DIY Somatics Masterclass
Instagram @heart.led.wellness
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
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126: Hard food truths you don’t want to hear…but will make you thin
9 september 2025 · 32 min
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. Lees meer
I discuss…
Our culture of chasing “the one big thing” instead of what really matters
5 hard truths you need to hear if you want to be thin
Slow metabolism myths
How to lose weight even with a slow metabolism or hormone imbalances
Overeating healthy food
The raw reality of nightly binges on your weight
The myth of being “addicted” to food
Why it’s not disordered or restrictive to wait for hunger
Exactly how to release your excess storage
🔗 My Links
JOIN Heart Led Eating
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
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125: Binges, missing periods, and food anxiety to effortlessly eating the way God intended us to: Khaia's Heart Led Eating transformation
2 september 2025 · 47 min
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 freedom! (Plus she also got her period back in the process 🎉) Lees meer
⭐️Khaia and I are both Christians and speak a lot about God in this episode. However, Heart Led Eating is not a “Christian” program and welcomes students of all religious and faith backgrounds.
We discuss…
Struggling with disordered eating in high school
Missing periods, binge eating, under eating, food obsession, calorie counting
Never feeling like enough
How intuitive eating doesn’t work if you have food trauma
Learning how to trust the body instead of manipulating it
Regaining body boundaries with eating
The way God designed us to eat
From struggling with bingeing to feeling like it’s almost impossible to binge
Learning how to rest
Period recovery without going “all in” or overeating
Being in college as a Heart Led Eater
Creating safety in the body
🔗 My Links
JOIN Heart Led Eating
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by…
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124: Why willpower disappears at night: Ending evening bingeing from a nervous system lens
26 augustus 2025 · 30 min
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 spiraling out of control at night with food. Lees meer
I discuss…
The myth that you need “more willpower” to stop overeating
How your willpower access changes depending on your nervous system state
What is your nervous system capacity
Why you don’t binge in the mornings
The nervous system state shift that happens at night and triggers bingesHow to grow your nervous system capacity
How to access more willpower
🔗 My Links
JOIN Heart Led Eating
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
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123: Thin without exercise, missing hunger cues, period recovery without weight gain, set point theory myths: A listener Q+A
19 augustus 2025 · 32 min
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! Lees meer
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 that?
How did I skip the gym for a month without gaining weight?
How can you get your period back without gaining excess weight?
How can you lose weight if you have a history of dieting and your set point is higher?
How do I personally regulate my nervous system on a daily basis?
🔗 My Links
JOIN Heart Led Eating
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
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122: Quirky habits that keep me from overeating (as a recovered binge-eater)
12 augustus 2025 · 25 min
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! Lees meer
I discuss…
Why “habit swaps” aren’t enough to heal your relationship with food
7 habits that I still do to this day to prevent overeating
Why volume eating can backfire
How to tend to your nervous system before you eat
Confusing fatigue and hunger
Why you overeat when it “tastes so good”
How to heal your relationship with food at a deeper level
🔗 My Links
JOIN Heart Led Eating
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
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121: Food noise, macro tracking chaos, and nightly binges...to naturally lean and deep healing: Matlyn's Heart Led Eating transformation
5 augustus 2025 · 45 min
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. Lees meer
We discuss…
The “food freedom” propaganda that doesn’t work
How tracking calories and macros backfires and makes food issues worse
Healing from nightly binges
The power of community to heal from disordered eating
Releasing pressure to heal in a certain time frame
Learning deep self trust and self love
How to navigate challenges during a healing journey
Letting go of calorie tracking and learning a new system
How “naturally thin” feels different than “restrictive thin”
Eliminating food noise!
Ending generational patterns of food and body dysregulation
🔗 My Links
JOIN Heart Led Eating
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
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120: Wellness propaganda that’s blocking you from becoming naturally thin
29 juli 2025 · 34 min
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! Lees meer
I discuss…
How my obsession with health/wellness was just a cover up for wanting to be thin
How diet culture has been replaced by wellness culture
6 wellness culture trends that are keeping you from losing weight and healing your relationship with food
How to lose weight without any biohacks or fancy protocols
Seed oils, high protein desserts, blood sugar obsessions, breakfast within 60 mins of waking, cycle synching, pro-metabolic eating
How to lose weight even if you have a “slow metabolism” or hormone imbalances
🔗 My Links
JOIN Heart Led Eating
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
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119: Naturally thin women don't do these 4 things
22 juli 2025 · 29 min
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. Lees meer
I discuss…
How to lose weight regardless of how “fast” your metabolism is
4 specific habits I stopped doing to release my excess and become “naturally lean”
How tracking calories/macros can keep you from losing weight
How your nervous system can block weight loss
Wellness culture creating excessive rules around food
The trap of “volume eating”
How to become naturally thin permanently
🔗 My Links
JOIN Heart Led Eating
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
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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
15 juli 2025 · 33 min
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. Lees meer
We dive into…
When an innocent desire to lose weight spirals into extremes
Food scale, calorie, macro counting obsession
Getting stuck in a binge-restrict cycle
Going “all-in” to heal and it backfiring into excess weight gain
When therapists and dietitians don’t work
How to heal your relationship with food AND land in a lean body
Healing food noise
Unexpected root causes underneath Alyssa’s food struggles
Getting lean without obsessive exercise
How Alyssa’s body, life, and soul have changed through Heart Led Eating
🔗 My Links
JOIN Heart Led Eating
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
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117: SNEAKY signs that you're overeating to try and create nervous system safety
8 juli 2025 · 30 min
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. Lees meer
I discuss…
The myth that you’re just “addicted” to food
5 signs that you’re using food to regulate your nervous system
Why you eat past fullness just because it “tastes so good”
Why you want to feel so FULL all the time
Why you feel out of control with sweets
How crunchy foods can help soothe your nervous system
The specific ways eating can create nervous system regulation
How eating from nervous system dysregulation can create excess weight on the body
The real reason why you want to be thin
How excess storage on the body can carry stored emotions and pain
Exactly how to heal your relationship with food and nervous system
🔗 My Links
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
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116: The BIGGEST reason why you binge eat (that no one talks about)…and how to heal it
1 juli 2025 · 28 min
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. Lees meer
I discuss…
The mental and physical health consequences of binge eating
All the things I tried to heal my binge eating that didn’t work
The “ah ha” moment I had that changed my life
How your nervous system impacts your relationship with food
The 3 different states of your nervous system
How eating feels different in the different states
The mind-blowing ways binge eating can actually support your nervous system
Why it’s impossible to think your way out of a binge, and what to do instead
How to heal from binge eating in a nervous system informed way
🔗 My Links
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
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115: Under eating is NOT a disorder…it’s your nervous system trying to create ORDER
24 juni 2025 · 29 min
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. Lees meer
I discuss…
Misconceptions about the reason women under eat or restrict
My own story of under eating
How to know if you’re under eating
5 reasons why restricting feels safer to your system than regular nourishment:
How under eating can be GOOD for your nervous system
The fear of weight gain
Why women with gut issue tend to under eat
How nervous system dysregulation can make normal fullness feel like a threat
The addictive loop of under eating
How to be lean without under eating
🔗 My Links
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
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114: From exercise obsession, protein pounding, and a missing period to deep freedom and a lean body: Sena's Heart Led Eating transformation
17 juni 2025 · 51 min
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 how to get your period back without gaining excess weight or forcing 2500 calories and cutting out exercise. Lees meer
We discuss…
Exercise obsession (running, cross fit, 5ks, strength training)
Exercising to “earn” and “burn” food
Period loss (hypothalamic amenorrhea) even while carrying excess “puffiness”
Being a nutritionist and health coach and still feeling lost with food
The surprising subconscious root causes underneath Sena’s food and exercise obsession
How creating safety in the body changes your relationship with food
Getting clear around hunger and fullness
Dropping the protein obsession without losing strength gains
How digestion can change through healing your relationship with food
Period recovery with weight loss at the same time
How Sena’s relationship with God deepened after healing her relationship with food
Sena’s transformation to eating like a “naturally lean” woman
🔗 My Links
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
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113: Eat burgers and ice cream this summer without gaining weight by doing THIS
10 juni 2025 · 22 min
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. Lees meer
I discuss…
The 2 main food archetypes – restrictors and permitters
Signs that you’re a restrictor
Signs that you’re a permitter
How your nervous system impacts how you eat
How to navigate summer and BBQs with food peace
How naturally lean women enjoy summer parties without gaining excess weight
A thought swap you can use to practice eating “naturally”
How to exit the extremes with food and become naturally slim
🔗 My Links
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
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112: How to get LEAN without losing your period (weight loss without period loss)
3 juni 2025 · 31 min
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. Lees meer
I discuss…
My story of losing my period multiple times when I tried to lose weight
Why your weight has less to do with your period than you’ve been told
The modern health trends that set you up to lose your period
What weight loss culture gets wrong
Why forcing a “calorie deficit” can backfire for your hormones
Why your thin friend has her period and you don’t
Why ancient women were leaner and had periods
How your nervous system impacts your period
How to lose weight without losing your period
How to have BOTH: a lean body and a period
🔗 My Links
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
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111: I gained excess weight from “intuitive eating”…and here’s how I finally lost it
27 mei 2025 · 24 min
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. Lees meer
I discuss…
My own story of going from disordered eating to “intuitive eating” that backfired
How “intuitive eating” led to me gaining excess weight that didn’t feel good on my body
Why it’s not disordered to prefer feeling lean
The difference between needing to be slim to feel worthy, vs just genuinely preferring it
Mistakes I made when I was trying to “eat intuitively”
My thoughts on “set point” theory
How to lower your “set point weight” naturally
The lightbulb moment that changed everything for me
What I learned from observing my naturally thin friends
Exactly how I reprogrammed myself to eat like a naturally lean woman
How I released excess weight (lost weight) in a healthy way without disrupting my hormones
🔗 My Links
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
-
110: Sugar addiction is a lie…How to become one of those girls who can eat half a cookie and move on
20 mei 2025 · 22 min
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! Lees meer
I discuss…
Proof that sugar isn’t actually addicting
The difference between sugar and other things that are actually addicting
4 reasons why you feel out of control with sweets
Mistakes you’re making with sweets that keep you feeling like a bottomless pit
How your nervous system impacts your relationship with desserts
Why willpower backfires
How to eat sweets and genuinely want to leave a bite or two when you’re satisfied
An example of my relationship with desserts from my own life
🔗 My Links
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
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109: Why high achieving, intelligent women struggle the most with food and weight
13 mei 2025 · 28 min
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. Lees meer
I discuss…
The most common personality type that struggles with food and weight
Why high achieving, intelligent, driven women struggle the most with binge eating
The difference between eating from your brain vs your body
Top-down vs bottom-up approach to eating
Why it feels safer for your nervous system to over think food than to connect with your body’s cues
The hidden roots for why you over thing everything
How to not “lose control” when you start eating intuitively
How to finally heal your relationship with food and let go of the mental obsession
🔗 My Links
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
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108: The SHOCKING truth about calories and how to stop counting them
6 mei 2025 · 39 min
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… Lees meer
I discuss…
My rock bottom moment with tracking calories
Why tracking calories to make sure you’re “eating enough” is silly
The insane history of how calories were discovered
Why apps like MyFitness Pal have horribly inaccurate databases
How combining foods impacts the calories that are absorbed
How cooking and processing food impacts the calories
How your digestion and microbiome impacts calories
How packaged foods can be extremely off with calories
How whole foods can differ in calories
How to stop tracking calories and what to do instead
How to have food freedom AND a lean body without tracking calories
How to read your body’s built in calorie calculator
🔗 My Links
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
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107: If you hate your body...GO OUTSIDE (how to heal body image issues)
29 april 2025 · 33 min
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. Lees meer
I discuss…
How to heal your relationship with your body
Why affirmations like “I love my body” didn’t work for me and what to do instead
How body acceptance doesn’t mean you need to give up your desire to be “lean”
The real root cause of low self esteem
Comparison
How your nervous system impacts how you see your body
How healing your body image actually helps your body become healthier physically
How nature and God can help you heal your body image
The dangers of making your body your idol
Practical things you can do everyday to heal your body image
🔗 My Links
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
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106: Healing from extremes: Binge/restrict cycles, yo-yo dieting, perfectionism, and your nervous system
22 april 2025 · 33 min
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, I’m sharing the deeper reasons why your nervous system is clinging to extremes and how to heal this cycle for good! Lees meer
I discuss…
Why restricting leads to binge eating
Why you binge even when you’re not restricting your calories
4 hidden forms of restriction you might be doing
How the extremes of over or under eating create safety in your nervous system
Why “moderation” and balance feel boring to your nervous system
How your trauma and childhood may be the reason you’re stuck in a yo-yo dieting cycle
How your body releases excess weight when you exit the binge/restrict cycle
How to train your nervous system to feel safe in the balanced middle instead of extreme ends
🔗 My Links
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
Medical Disclaimer
-
105: How to lose the “food freedom” weight you’ve gained
15 april 2025 · 23 min
“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. Lees meer
I discuss…
Society and food freedom coaches shaming you for wanting to lose weight
Recovering from “ED recovery culture”
The truth about food freedom culture and weight gain
My own journey from food freedom culture to becoming “naturally lean”
How to lose weight in a healthy way if you have a history of disordered eating
Why so many women get stuck in maintaining “recovery”
My version of FULL recovery that includes getting to a weight you enjoy
The step-by-step process to re-train yourself to eat “normally”
🔗 My Links
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
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104: From macros, bingeing, and weight loss drugs to permanent freedom: Hannah’s Heart Led Eating transformation
8 april 2025 · 34 min
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. Lees meer
We discuss…
Trying macro counting, weight loss pills, diets, and all the other “hacks” that don’t work
The surprising root cause underneath Hannah’s struggles with food
How she went from feeling out of control with sweets to effortlessly having a bite and moving on
Exiting the clean plate club
The life changing emotional release she had while doing somatic work inside HLE
Eating out and traveling with ease now that she’s healed
Moving through the fear of “going off the rails” or “losing control” with food
How Hannah’s become a “naturally lean” woman herself
The power of healing food struggles within a community of other women
➡️ My Links
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
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103: Evening binge eating: The hidden reasons why you feel out of control after dinner and how to heal
1 april 2025 · 32 min
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. Lees meer
I discuss…
Misconceptions around why you’re over eating at night
The real reason why you binge eat in the evening
A breakdown of how your nervous system impacts eating
Binge eating and overeating through the lens of your nervous system
Why you feel like a bottomless pit with food at night
Root causes behind your nervous system dysregulation
Daily habits you have that are setting you up to binge in the evenings
How to heal your nervous system so you can be permanently binge free
➡️ My Links
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
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102: You’re allowed to want to be lean (and how to get there)
25 maart 2025 · 25 min
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! Lees meer
I discuss…
My controversial opinion on weight loss as a food freedom coach
How to honor your desire for food freedom AND weight loss
My issues with the body positivity era we’re in
Dangerous narratives being promoted in the “intuitive eating” space right now
Swinging back and forth between restricting and eating “whatever, whenever”
The nuance of weight loss within disordered eating recovery
What creates excess weight in the first place?
How to become lean/thin/toned without obsessive dieting
How to eat like a “naturally lean” woman (not a dieter or wellness influencer)
➡️ My Links
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
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101: Dessert chaos: Why you feel out of control with sweets (and how to get back in control)
18 maart 2025 · 29 min
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. Lees meer
I discuss…
How I went from a “sugar addict” to peacefully in control around desserts
Why some women can effortlessly eat a bit of these foods and move on, but you can’t
5 reasons why you feel out of control around desserts
How restricting sweets sets you up to fail
The difference between fullness and satisfaction
The trap of “starting over tomorrow”
The “sugar addiction” myth
The deepest reason why you still haven’t healed your relationship with sweets
How to effortlessly eat one cookie and move on
➡️ My Links
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
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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
11 maart 2025 · 43 min
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: Lees meer
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 high cholesterol?
How do I approach cravings with intuitive eating?
How do I find balance with soul foods when diabetes runs in my family?
What is the best way to approach fear foods?
➡️ My Links
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
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99: Secrets of naturally lean women who "eat normally" that you would find shocking
4 maart 2025 · 29 min
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 “normal eater” again so you can end your struggles with food once and for all. Lees meer
I discuss…
How my years of yo-yo dieting led to me studying naturally thin women
The difference between you and naturally lean women
6 things normal eaters don’t do with food
6 things that normal eaters do do
How to become a normal eater or naturally thin woman yourself
Why intuitive eating hasn’t worked for you in the past and what to try instead
➡️ My Links
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Wavesy
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98: Wellness culture trends that lead to sneaky overeating (and what to do instead)
25 februari 2025 · 31 min
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. Lees meer
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 that lead to overeating
How healthified desserts can lead to overeating
How insane protein goals can disconnect you from your body
Macro tracking
Sneaky blood sugar balancing rules that can lead to overeating
My opinion around volume eating
How to become a natural eater again
➡️ My Links
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Cam Roberts
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97: The gut and nervous system connection: Interview with Demi Fair about the TRUE root cause of gut issues
18 februari 2025 · 48 min
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. Lees meer
We discuss…
Demi’s story of healing chronic gut issues by supporting her nervous system
How the nervous system impacts digestion and gut health
Why supplements and protocols don’t work when your nervous system is dysregulated
What constipation and diarrhea could mean about the state of your nervous system
How trauma impacts gut health
How your ancestors trauma could impact your health today
“Nervous system regulation” myths on social media
How food sensitives can be healed through nervous system work
Demi’s framework for gut and nervous system healing
➡️ Demi's Links
Instagram: @trustyourgut.health
Website: www.trustyourguthealth.com
Find out more about her program, Gut-Brain Healing Toolkit.
Take her free quiz: Gut Issues? Find Out If Your Nervous System Is The Cause!
Join her masterclass: Discover the Missing Piece to Break Free from the IBS-Stress Cycle➡️ My Links
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Cam Roberts
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96: How to have food freedom AND weight loss
11 februari 2025 · 34 min
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. Lees meer
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 with the “eating whatever, whenever” version of food freedom
Your body wants to be lean and light just as much as you do
How to feel safe in your body regardless of your weight
It’s not your metabolism that’s the problem…
Why diets make you gain weight
Why obsessing about food/health makes you gain weight
How my own weight shifted at different points of my food journey
How our suppressed thoughts, emotions, trauma, and energy create excess weight
How to release excess weight without tracking your food or going on a diet
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Cam Roberts
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95: Simple things you can do everyday to prevent binge eating
4 februari 2025 · 40 min
We 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! Lees meer
I discuss…
The difference between dealing with binge urges vs preventing them in the first place
How to get to the place of never having an urge to binge again
What full recovery from disordered eating can look like
8 things you can do every day to prevent bingeing
Why I don’t agree with “food is just fuel”
How to take away “healthy” and “unhealthy” labels around food (even though you know some foods are actually healthier)
How to have your trigger foods in your home without bingeing
How to approach the “last super” mentality
Eating adequately
The difference between mentally processing your feelings and somatically processing them
How to heal the root causes of your binge eating
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Cam Roberts
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94: What I eat in a day
28 januari 2025 · 31 min
“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! Lees meer
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 social media to be more aligned with the relationship with food you want
Why you might be obsessed with watching food related videos
Why food videos feel comforting to our nervous systems
The trap of trying to copy what other people are eating
What I eat in a day
How I eat in a day
Why it’s so hard for you to just eat when you’re hungry and stop when you’re full
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Cam Roberts
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93: How to tell if you’re physically hungry or mentally hungry (body hunger vs brain hunger deep dive)
21 januari 2025 · 24 min
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. Lees meer
I discuss…
Why your hunger and fullness cues can get “messed up”
How a history of disordered eating can impact hunger and fullness
What is body hunger?
What is brain hunger?
How to tell the difference between physical hunger and just mentally craving food
Why it’s so important to eat from body hunger
How eating when you’re hungry impacts your weight
What is the root cause of brain hunger?
How to deal with a mental desire for food when you’re not hungry
How your nervous system impacts your hunger
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Cam Roberts
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92: How somatics can drastically heal your relationship with food and your body
14 januari 2025 · 34 min
What 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! Lees meer
I discuss…
The number 1 skill that helps my clients heal their relationship with food permanently
Why talk therapy and affirmations don’t create lasting change
Why it’s impossible to talk yourself out of a binge and what to do instead
How over-thinking and under-feeling is making food feel chaotic
What are “somatics”?
How somatics can radically change your relationship with food
A step-by-step breakdown of a somatic practice
How somatics personally changed my life
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Cam Roberts
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91: Sneaky reasons why you’re still bingeing or overeating
7 januari 2025 · 34 min
It’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. Lees meer
I discuss…
How binge eating impacts your physical and mental health
The biggest mistake that keeps you bingeing and overeating
4 reasons why you’re still bingeing even if you’re not restricting anymore
Signs that you’re still mentally restricting
Can you eat “diet foods” and still have food freedom?
How trying not to binge can backfire
What is permissive eating?
How to address the “screw it” mentality
The deeper root causes underneath your overeating
How to heal the root cause of your binge eating
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Cam Roberts
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90: A step-by-step guide to heal your relationship with food FOR GOOD
1 januari 2025 · 27 min
What 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? Lees meer
I discuss…
Why your new year’s weight loss resolutions never stick
How to achieve your food freedom AND health goals for good this year
Food healing goals to set this year that don’t involve weight loss
Why your relationship with food has nothing to do with food…and what it is about
What is Heart Led Eating?
A step-by-step guide to heal your relationship with food for good
The connection between food and your nervous system
How to grow your nervous system capacity
The 8 root causes underneath food dysregulation
How to heal your root cause
Body, mind, and soul wisdom to make food decisions from love
How to re-learn hunger and fullness
How to use your nutrition knowledge without feeling obsessive or orthorexic
How to eat soul foods without feeling out of control
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Cam Roberts
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89: 6 mistakes you’re making if you’re missing your period (even though you’re not under weight)
24 december 2024 · 30 min
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! Lees meer
I discuss…
How you can lose your period even if you’re not underweight
How macronutrients impact your hormones and period
Why I don’t agree with eating tons of “junk food” to get your period back
How nervous system dysregulation can impact your hormones and period
Common traumas I see associated with period loss and hypothalamic amenorrhea
Ways you might be over-stressing your body outside of food
How meal timing impacts your hormones
My thoughts on intermittent fasting
What body fat percentage do you need in order to ovulate
Ovulation set point theory
How binge-restrict cycles can impact your hormones
How food dysregulation can lead to missing periods even at a healthy weight
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Cam Roberts
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88: A raw and real talk: How under-eating impacts your physical and mental health
17 december 2024 · 37 min
If 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. Lees meer
I discuss…
The nervous system root cause of undereating
How undereating affects your appearance
How undereating affects your hormones and fertility
The real dangers of bone loss with restricting your food
How your gut is affected by not eating enough
How your organs can be damaged from undereating
How undereating can lead to insulin resistance
How undereating can damage your nervous system
The huge wakeup call I had that pulled me into recovery
How to choose eating disorder recovery for good
A practical place to start with healing your relationship with food
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Cam Roberts
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87: Is it your metabolism? Or is it your relationship with food that’s keeping excess weight on your body?
10 december 2024 · 28 min
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. Lees meer
I discuss…
Physical things that can impact your metabolism and weight
How your dysregulated relationship with food could be at the root of it all
How to lose weight even if you have a “slow metabolism”
The patterns I see over and over in my clients with excess body weight
A deep dive into the nervous system and food connection
How using food to regulate your nervous system could be happening subconsciously
What is your “nervous system capacity” and how do you grow it?
The epidemic of small nervous system capacities in our modern world
The root causes underneath your nervous system dysregulation
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me at: ashlyn@heartledwellness.com
Music created and produced by Cam Roberts