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173 afleveringen, van nieuw naar oud
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35: Surprising benefits of having a natural period (not hormonal birth control) & how to get it back if it’s missing: Hypothalamic Amenorrhea recovery low down
7 november 2023 · 1 uur 7 min
Missing 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 long it takes to get your period back! Lees meer
Listen to learn…
Why is it SO important to have a natural period?
How does estrogen and progesterone benefit your health (outside of pregnancy)?
How can disordered eating in your teen years impact your hormones?
How the health of your monthly cycle is a reflection of your overall health
My journey of losing my period and how I got it back
What happens hormonally in each week of the monthly cycle?
Why ovulation is the main event of the cycle
What are the risks of not ovulating? (must know!)
BIG health risks of not having a period
Do you have Hypothalamic Amenorrhea (HA)?
The differences between PCOS and HA
Root causes of HA (physical and emotional)
How nervous system dysregulation affects missing periods
Why your “skinny” friend has her period and you don’t
Why hormonal birth control is NOT the answer to balancing your hormones
Scary truths of hormonal birth control
How trauma impacts hormones
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 inf…
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34: How to eat sweets without losing control: A practical guide for eating soul foods on holidays (or any day)
31 oktober 2023 · 43 min
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. Lees meer
Tune in to learn…
My own relationship history with desserts and treats
The physical reason why desserts can feel addicting
Can you value your physical health and still eat “unhealthy” desserts?
What are “soul foods”?
How to honor BOTH your soul and body while eating desserts
How to eat desserts on holidays without overeating and regretting it
5 key steps to eating sweets from a heart led place
How to use nutritional knowledge and still feel free around food
Why trying to hear “fullness” cues with desserts doesn’t work
Do I eat candy on Halloween? (My answer might surprise you!)
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: ashlyn@heartledwellness.com
Intro music created and produced by Wavesy!
Disclaimer: Nothing in this episode is to be taken as medical advice. Please speak to your own physician or functional medicine practitioner before making changes in your life.
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32: Is “high vibe” living making you sick? Why negative emotions aren’t a problem and how FEELING them makes you more magnetic
17 oktober 2023 · 44 min
Stress 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 “high vibe” all the time, but because you change your baseline of operating. Lees meer
Find out…
Why do so many of us fear our negative emotions?
What the law of attraction and manifestation communities have wrong about negative emotions
What to do if you’re scared of your negative emotions attracting bad things into your life
What is emotional suppression?
Signs you’re suppressing your emotions
The problem with emotional hierarchy
Are “low vibe” emotions really a problem?
Why stress does NOT directly cause disease
What actually happens biologically when we don’t feel our emotions?
What happens to your nervous system when you suppress emotions?
What is emotional hormesis?
The real secret to manifesting amazing things in your life!!
What does all of this have to do with food and body?
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: ashlyn@heartledwellness.com
Intro music created and produced by Wavesy!
Disclaimer: Nothing in this episode is to be taken as medica…
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31: 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 myself
10 oktober 2023 · 39 min
This 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 in love with life! I hope this heart-to-heart conversation can inspire someone out there to shift their own life and choose recovery. Lees meer
I dive into…
Why I don’t believe in “trigger warnings”
All the vulnerable details of my journey from rock bottom to hope and healing
My evolution from severe depression, anxiety, an eating disorder, self-hate, acne, hormonal imbalances, and unhealthy coping mechanisms to true health, self love, and freedom!
How my physical health issues evolved into mental health challenges
How perfectionism and self-hate almost killed me
The biggest piece I was missing when trying to heal my mental and physical health
Going from extreme numbness to living with a open feeling heart
My biggest tips for humans who are struggling now
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: ashlyn@heartledwellness.com
Intro music created and produced by Wavesy!
Disclaimer: Nothing in this episode is to be taken as medical advice. Please speak to your own physician or func…
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30: Food cravings come from the nervous system: How eating feels in each of the 3 nervous system states & tips for getting back to regulation
3 oktober 2023 · 47 min
Have 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 3 states, and you can use this information to give yourself the support you are needing to come back into regulation. Lees meer
Find out…
Why healing your relationship with food isn’t really about food
How does the nervous system relate to your food cravings?
The different foods we crave in each of the 3 nervous system states
Why do we crave different foods?
How do our cravings help regulate our nervous system and bring us back to balance?
How eating feels in each of the 3 states
The real reason you eat when you’re not hungry
Why salty and creamy food cravings can tell you a lot about your nervous system
How can overeating be helpful in the dorsal vagal state?
How to eat “soul foods” from a regulated state
Action steps for you to regulate your nervous system so you feel in control around 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: ashlyn@heartledwellness.com
Intro music created and produced by Wavesy!
Disclaimer: Nothing in this episode is to be taken as medical advice. Please speak to your own physician or fun…
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29: 5 things no one is telling you about the power of walking for your nervous system + why 10,000 steps per day is a scam
26 september 2023 · 35 min
You 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. Lees meer
Find out…
5 ways walking supports your nervous system
How does blood flow to your brain affect your mental health?
How to increase blood flow to your brain
How to get out of the freeze state without shocking your system
Can walking change the state of your nervous system?
How your vision changes in relation to your nervous system
The connection between the eyes and the vagus nerve
What hormones are released when we walk and what do they do?
What are “hope molecules” and how can you release more of them?
How bilateral stimulation quiets your fear response
How much do you need to walk to receive health benefits?
The scam of 10,000 steps per day
Can you walk too much?
The sweet spot to aim for everyday
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: ashlyn@heartledwellness.com
Intro music created and produced by Wavesy!
Disclaimer: Nothing in this episode is to be taken as medical advice. Please speak to your own physician or functional medicine practitioner before making changes in your life.
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27: Sabotaging your goals: How your nervous system keeps you from reaching your potential
12 september 2023 · 34 min
Do 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 your nervous system kept you feeling safe? Listen to this episode find out the real meaning behind self-sabotage and how you can let go of it for good! Lees meer
Find out…
What is self-sabotage?
Why do you stop yourself from reaching your goals?
The truth of why you say you want one thing, but act in the opposite way
2 common root causes of self-sabotage
What’s the even deeper root that’s not talked about enough!?
Are you afraid of success?
How does perfectionism keep you from reaching your goals?
Nervous system dysregulation and self-sabotage
Is it self-sabotage or self-soothing?
What does your “inner firefighter” have to do with this?
How to create new habits and actually stick with them
How to heal self-sabotage for good
A tip for you to focus on this week that will help!
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: ashlyn@heartledwellness.com
Intro music created and produced by Wavesy!
Disclaimer: Nothing in this episode is to be taken as medical advice. Please speak to your own physician or funct…
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26: A day in the life of regulating my nervous system: Practical habits, routines, and practices to support your nervous system!
5 september 2023 · 50 min
Talk about “regulating your nervous system” is everywhere, but what does this actually mean in the context of a normal day of life? In this episode, I go through an entire day in my own life and share all the little (and big) tips I have for supporting my own nervous system. Your routines, habits, and lifestyle practices greatly impact the health of your nervous system, as does the deeper inner healing work. I cover it all in this episode, from super practical tips to the subtle inner shifts you can make to feel more grounded on a daily basis. Lees meer
Find out…
How has understanding my nervous system changed my life?
Nervous system myths
How do you “regulate your nervous system”?
A real day in my life regulating my own nervous system
What lifestyle changes can you make to support your nervous system?
Practical habits to encourage parasympathetic activity
How to do the “inner work” during your day
Morning and evening routines for your nervous system
A real example from my own life of handling a trigger
What to do when you experience dysregulation in public?
The most important factor for creating a flexible nervous system
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
Acne Safe Skincare (Clearstem Skincare) code "HeartLedWellness" for 15% off
My alarm clock
My face icer
My Blue Light Blocking Glasses
My favorite Red Light therapy device
The essential oils I trust and use
The book light I love
The sleep mask I use
$50 off the Oura ring to track sleep
ashlyn@heartledwellness.com
Intro music created and produced by Wavesy!
Disclaime…
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25: Your body’s built-in calorie calculator! Deep dive into hunger and fullness cues
29 augustus 2023 · 44 min
If 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 happen when you re-connect with your body and re-learn how to be a “natural eater.” Lees meer
Dive into…
Can you “mess up” your hunger/fullness cues with dieting?
What to do instead of counting calories
Can you have both food freedom AND a healthy weight?
The mechanisms behind hunger and fullness cues
How does your body calculate how much you’ve eaten?
A deep dive into how hunger and fullness work in your body
What happens if you eat when you’re not hungry?
What happens if you ignore your hunger?
Hacks to activate your fullness cues so you actually feel satisfied
How the nervous system impacts hunger
9 things that get in the way of feeling your hunger/fullness cues
Why I hate the advice of 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: ashlyn@heartledwellness.com
Intro music created and produced by Wavesy!
Disclaimer: Nothing in this episode is to be taken as medical advice. Please speak to your own physician or functional medicine practitioner befor…
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24: Body comparison: The surprising root cause, how to stop, and how nervous system regulation can help
22 augustus 2023 · 46 min
Are 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! Lees meer
Listen and learn…
What are the 2 types of comparison?
Why do we compare?
The benefits of comparison
Why is stopping comparison completely unrealistic?
How can spirituality help you release comparison?
Comparison through the lens of the nervous system
How do you heal from obsessive comparison?
Will changing your body make you compare less?
The secondary thoughts we attach after comparing that cause trouble
A comparison example from my own life this week
Why you shouldn’t need to avoid “comparison triggers” for the rest of your life
How to actually get to the roots of all of this and heal for good
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: ashlyn@heartledwellness.com
Intro music created and produced by Wavesy!
Disclaimer: Nothing in this episode is to be taken as medical advice. Please speak to your own physician or functional medicine practitioner before making changes in your life.
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21: People pleasing, good girl syndrome, perfectionism, and being highly sensitive: You need to grow your nervous system capacity!
1 augustus 2023 · 48 min
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 more balanced. Lees meer
Find out…
Why deep breathing, meditation, and going on a walk doesn’t heal the root cause of your stress
What’s the common pattern I see in people who struggle with food, acne, perfectionism, and sensitivity?
What does it mean to have “a small capacity to handle charge”?
Symptoms of a small window of tolerance
What’s the root of people pleasing, peacemaking, being the good girl, and being highly sensitive?
How a dysregulated nervous system causes physical changes in your body and health
How to close stress loops
Why do you have a small window of tolerance?
How trauma and childhood experiences effect our nervous system
What happens when you experience stress that’s outside of your window of tolerance?
How to increase your nervous system capacity
The life changing effects of learning about your nervous system
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: ashlyn@heartledwellness.com
Intro music created and produced by Wavesy!
Disclaimer: Nothing in this episode…
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20: The importance of separating food and exercise: Take the pressure off exercise for weight loss
18 juli 2023 · 39 min
Do 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 your weight. Lees meer
Find out…
How you may have fallen into the trap of pairing food and exercise together.
How do you know if your relationship with exercise is based around food?
How linking food and exercise keeps you stuck in your mind and not in your body.
Do you feel like you have to earn your food with exercise?
The trap of celebrating a hard workout with eating.
Does exercise really help with weight loss?
Is the calorie burn on your apple watch accurate?
Lessons from the Hadza tribe about caloric expenditure.
Are you exercising too little?
Are you exercising too much?
How to find balance with exercise and separate it from food?
The 3 most important pillars of a balanced exercise routine.
My own non-extreme exercise routine.
How I don’t gain weight even when I stop exercising for a period of time.
How exercise changes your hunger/fullness cues.
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: ashlyn@heartledwellness.com
Intro music created and produced by Wavesy!
Disclaimer: Nothing in this e…
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18: Body insecurity: How feeling uncomfortable in your skin keeps you stuck and how to heal it
4 juli 2023 · 34 min
Feeling 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. Lees meer
Find out…
What is the root feeling behind insecurity?
The symptoms of being insecure in your body and self
Insecurity from a nervous system perspective
The mistakes you’re making when trying to get rid of your body insecurity
Does losing weight help with insecurity?
The sensation, meaning, action pipeline
Can you have a weight loss goal and feel secure now?
What does it mean to be “safe” in your body?
How is body safety different from body acceptance?
Practical ways to create safety in your body
How does the repetition of safety change our nervous systems?
My own journey of finding safety within
Will your body change if you feel more confident?
Can you have a healthy goal to lose 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: ashlyn@heartledwellness.com
Intro music created and produced by Wavesy!
Disclaimer: Nothing in this episode is to be taken as medical advice. Please speak to your own physician or functional medicine practitioner before making changes in your life.
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17: Fun episode! How traveling can deepen your life: Interview with Dr. Michael Brein
27 juni 2023 · 1 uur 4 min
How can you use traveling to become a better version of yourself? Dr. Micheal Brein is known as the Travel Psychologist TM and answers this question and more. He is an author, lecturer, travel storyteller, adventurer, and publisher of travel books and guides. He regularly appears in newspapers, magazine, blogs, and radio programs to discuss the psychology of travel. I met Michael when he was my Uber driver on Bainbridge Island in Washington, and I knew I wanted to have him on the podcast to hear more of his wisdom! Lees meer
We discuss…
Dr. Michael’s story of creating and studying a whole new field of Travel Psychology at the University of Hawaii
What is Travel Psychology?
What Dr. Michael’s learned from interviewing thousands of travelers
How can travel be soul medicine for people who are routine oriented and rigid?
How traveling can open your heart?
Can traveling help you love yourself more deeply?
Why do some people self-isolate and avoid traveling?
The difference between a tourist and a traveler
Tips to manage the chaos of the airport and traveling
How 2020 and beyond has impacted the way we travel
Why do we sometimes feel depressed and down when we come back from a trip?
How can we apply what we’ve gained during travel to our everyday lives?
A few of Michaels funny, strange, and peculiar travel stories
Are we alone or are there other forms of life out there?
Links We Mentioned
Dr. Michael Brein’s website www.michaelbrein.com
Find all Michael’s books here https://books2read.com/michael-brein/.
Connect with me on Instagram @heart.led.wellness
1-on-1 Coaching info for food freedom, healthy weight management, body image, and acne healing
Acne Safe Skincare (Clearstem Skincare) code "HeartLedWellness" for 15% off
Intro music created and produced by Wavesy!
Disclaimer: Nothing in this episode is to be taken as medical advice. Please speak to your own physician or functional medicine practitioner before making changes in your life.
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16: 4 things normal eaters don’t do: Lessons from naturally lean people
20 juni 2023 · 37 min
Why 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. Lees meer
This episode dives into…
Why do some people not struggle with their weight?
Does your naturally thin friend really have a fast metabolism, or is it something else?
How does dieting mess up your relationship with food?
The difference between eating from your head vs your body.
Secrets from normal eaters when it comes to maintaining their weight.
What happens when you eat food you don’t like?
Are you a member of the clean plate club?
Is eating dessert in moderation actually possible?
Does food have a big role to fill in your life?
How healing your relationship with food ripples out to other areas of your 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: ashlyn@heartledwellness.com
Intro music created and produced by Wavesy!
Disclaimer: Nothing in this episode is to be taken as medical advice. Please speak to your own physician or functional medicine practitioner before making changes in your life.
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14: Binge eating and overeating: Mistakes you make that keep you stuck in the binge cycle
6 juni 2023 · 35 min
You 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. Lees meer
Find out…
Why do you find yourself overeating every night?
The common binge eating trap that people find themselves in.
Why binge eating isn’t the root problem, and what actually is.
What are the 5 common mistakes that lead you to overeating/binge eating?
What’s the impact of being in a calorie deficit for a long period of time?
When is binge eating a good thing and not a problem?
What is the “last meal mentality?”
Which macronutrient helps you overeat less?
Do you really have to exercise a ton to lose weight?
Binge eating through the lens of the nervous system.
How we link emotions and food together.
Why going to extremes to change your body always backfires.
The number one question to ask yourself before changing something in your diet?
What to do right after you overeat or binge.
How becoming a “binge eating detective” can help you prevent overeating
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: ashlyn@heartledwellness.com
Intro music created and produced by Wavesy!
Discla…
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13: How the nervous system impacts disordered eating, body image, and your thoughts
30 mei 2023 · 48 min
Your 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 life! Lees meer
Find out…
Why your thoughts are just a symptom of your nervous system state.
What thoughts, emotions, and behaviors correlate with each nervous system state?
How does disordered eating relate to the nervous system?
Why your relationship with food is not about food.
How do our eating behaviors change when we are in different nervous system states?
What states are correlated with food obsessions, overeating, and restricting?
Different foods we crave in different states.
How does the nervous system impact your body image?
What weighing myself everyday taught me about my nervous system.
Ways you can self-soothe without food.
What is co-regulation?
How to create new evidence of safety in life and how this helps regulate the nervous system.
The “doubling” game I play to support my nervous system.
How does the trauma of diet culture impact the nervous system?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: ashlyn@heartledwellness.com
Intro music created and produced b…
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9: Avoiding your feelings can cause food struggles, bad habits, and health issues: The impact of numbing behaviors
2 mei 2023 · 44 min
You 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 symptom to take place and for freedom from food struggles and other unhealthy coping methods you may rely on. Lees meer
Find out…
How numbing behaviors are normalized in society
Why emotions are the biggest drivers of our actions
The social acceptability of alcohol
Examples of common numbing behaviors
How we link emotions and behaviors together
Why willpower doesn’t matter for new habits
The “screw it” mentality when things feel uncomfortable
Why self-sabotage happens
How the nervous system protects us by self-soothing with “bad habits”
How overeating can distract us from discomfort in the nervous system
Why it’s harder to stick to healthy habits at nighttime
Why “falling off the wagon” has nothing to do with willpower
Pavlov’s dog experiment
Why going for a walk or calling a friend isn’t the best way to stop overeating
Why positive emotions can be just as hard to feel
Numbness as a survival mechanism
Why being a highly sensitive or empathic child can lead to suppressing your feelings later on
My own story of numbness and unhealthy coping mechanisms
Step by step of how to feel emotions without needing anything outside of yourself
How this work changes your physical health
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…
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8: Cyclical living with Colleen Howell: Birth control myths, healing PCOS, plant based eating, and how female pleasure heals
25 april 2023 · 1 uur 8 min
Ready for a raw and real conversation on the taboo subjects of the menstrual cycle, birth control, female pleasure, and the power of our bodies?! Colleen Howell is a holistic hormone health specialist, tantric-based intimacy coach, and educator on all thing menstrual cycle health, womb wisdom, feminine empowerment, plant-based eating, and embodiment. In this conversation, we go deep into how living in alignment with your cycle can change your life, as well as physical and energetic tips to help balance your hormones. Lees meer
Find out…
Colleen’s inspiring story of becoming a more conscious human, healing her PCOS, and stepping into her feminine power
The impact of millions of women taking hormonal birth control from a young age
How the menstrual cycle is a vital sign and hormonal birth control can be a Band-Aid
Do you actually have a period if you’re on birth control?
The true side effects of hormonal birth control
The unfortunate reality of society telling women to be tame and the “good girl”
Why women aren’t designed to do or feel the same thing every single day
Colleen’s recommended apps and tech to track the menstrual cycle
Physical signs that change after ovulation
How to prevent pregnancy if you’re not taking hormonal birth control
What is “cyclical living”?
What foods and forms of movement are optimal for each phase of the menstrual cycle
How dance and shaking can be especially helpful in the late luteal phase
Can you be plant based/vegan and still have healthy hormones?
How to create a well-planned plant-based diet for female hormone health
How feminine energy, emotions, and embodiment impact our hormone health
Why creating safety in your nervous system is essential for balancing sex hormones
How childhood dynamics can lead to PCOS
Masculine energy and the emotional root of PCOS
Practical ways to connect with your feminine energy
How pleasure can help with period pain, creativity, and balancing hormones!
Links we Mentioned:
Connect with Colle…
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7: Perfectionism, orthorexia, and obsessions in health and wellness: Signs you’ve taken it too far and how to find balance
18 april 2023 · 48 min
You 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 you can find more balance while still upholding high standards for your body and yourself. Lees meer
Find out…
How perfectionism and obsession can impact your nervous system
Why perfectionism is a deeper form of stress and keeps the body stuck
How to reframe perfectionism and see how it’s served you in the past
The type of people who are drawn to health and wellness
Why I don’t like the term “orthorexia”
How to know when you’ve taken wellness too far
Why knowing too much about health can be paralyzing
How fitness trackers and technology can become another way to control
Why always looking for the next thing to “heal” you can be harmful
Diet hopping and “shiny new object syndrome”
The boring daily habits that are more important than “biohacks”
Is your whole identity “health and wellness”?
How my health improved when I let go and was “less healthy”
Black and white thinking
Why I don’t think everyone should be vegan…even though I am
How quantum physics shows us that multiple truths can exist at once
The root cause of perfectionism
The fear of losing control, of failing, of the messy middle
80/20 living
How to find your unique balance
Having high standards for your health is not orthorexia
What’s the point of health if you’re not enjoying 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 M…
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5: Holistic mental health with Lex Bates: nervous system healing, how to self regulate, and the importance of inner work
4 april 2023 · 47 min
This week’s episode is a soulful conversation with Lex Bates, a holistic mental health therapist. Lex’s own healing journey inspired her to help others find mind/body/soul harmony using an integrative approach. In this conversation we dive deep into how the nervous system impacts our mental health and practical tools to self-regulate. We also discuss the importance of prioritizing “being” over “doing” and how looking at your darkness can bring more light into your life and allow you to love others more deeply. Lees meer
Find out…
Lex’s inspiring story from physical and mental health struggles to thriving and helping others
Signs you have a dysregulated nervous system
The 3 states of the nervous system and how to know which one you’re in
Which state are most people in our modern world “stuck” in
Practical tools to regulate the nervous system
How intentional discomfort can strengthen your nervous system
How to increase your “window of tolerance” to be able to handle more stress
How to scale your emotions to find out what regulation tool you need right now
Why telling someone to “just breathe” doesn’t work when they are really anxious
Masculine doing vs feminine being energy and how it impacts the nervous system
How hustle culture can negatively impact our health and hormones
What is “parts work” and how can it help you with self-acceptance
The magic that’s found on the other side of looking at your darkness
Links:
Connect with me on Instagram @heart.led.wellness
Connect with Lex on Instagram @plantsaregroovy
Lex’s holistic book club on Instagram
My 1-on-1 Coaching info
Books that Lex recommends: No Bad Parts by Richard Schwartz, Anchored by Deb Dana, Anatomy of Anxiety by Ellen Vora
Acne Safe Skincare (Clearstem Skincare) code "HeartLedWellness" for 15% off
Intro music created and produced by Wavesy!
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4: How to actually love yourself: Tangible tips and where to start
28 maart 2023 · 44 min
Choosing 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. Lees meer
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 you?
Find out…
What even is “self-love”?
The humility myth
The perfection myth
The problem with saying “I’ll love myself when…”
Tangible tips to increase your self-love
What does it mean to see your body as a “soul shell’
What NOT to do when someone compliments you
Receiving support and help
How to create a healthy relationship with your inner critic
How the nervous system impacts your inner critic
The part of your menstrual cycle to be extra cautious of
Why you need to prepare for the luteal phase!
How to love photos of yourself
An easy way to change your posture to improve your confidence
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: ashlyn@heartledwellness.com
Wild Power by Alexandra Pope and Sjanie Hugo Wurlitzer
Mastering Your Mean Girl by Melissa Ambrosini
Acne Safe Skincare (Clearstem Skincare) code "HeartLedWellness" for 15% off
Intro music created and produced by Wavesy!
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2: How your mental and physical health are connected
14 maart 2023 · 41 min
We 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. Lees meer
This episodes focuses on the connection between our physical and mental health!
Find out…
The problem with specialists and isolating every system in the body
6 physical things that impact your mental health
How gut issues can lead to depression
Why sunlight matters for mental health
Does the amount of calories you eat impact your mind?
What nutrients to focus on for mental health
One superfood you should eat everyday
How our thoughts and emotions impact our health
How your attitude about life could be making you sick
What is “big T” and “little t” trauma?
Generational trauma and your physical health
Suppressed emotions leading to disease
What is the vagus nerve, and why is it important?
Easy ways to stimulate your vagus nerve for mental and physical health!
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: ashlyn@heartledwellness.com
Book on generational trauma: “It Didn’t Start With You” by Mark Wolynn
Acne Safe Skincare (Clearstem Skincare) code "HeartLedWellness" for 15% off
Intro music created and produced by Wavesy!