Wellness: Rebranded - Intuitive eating, diet culture, mental health, weight training, food freedom, food relationship

Have you ever been at lunch with friends when someone says she hates her stomach today, and suddenly everyone's listing what they don't like about their own bodies?

In this episode, Elizabeth shares what happened at a recent live event when body talk took over the room, and how Tara turned it around. It’s a conversation about body image and the way women talk to each other about their bodies.

You’ll learn:

• Why fat talk turns into social currency between women
• How bonding over negative body image leaves everyone at the table worse off
• What “you look great” does to a woman who’s struggling, and what to say instead
• How diet culture makes body shaming sound like ordinary small talk
• A reason you don’t owe anyone a lesson every time body talk starts
• Why women’s self worth was never meant to depend on how a body looks
• How to improve body image in the everyday situations Elizabeth points to
• What a weight neutral circle looks like, and where to start building yours

If you’ve ever wanted to stop the body talk at a dinner table but didn’t know how, this conversation offers the words and a clearer picture of body respect in practice.

Let’s rebrand wellness together!

Elizabeth, Tara & Mari

💜 Take a well-deserved break and recharge your mind and body!

Join us for an hour of guided relaxation for just $20. Reserve your spot today!

Connect with us!

Elizabeth Harris, MS, RDN, LDN

• Instagram: @elizabethharrisnutrition
• Take the FREE quiz: What Type of Eater Are You?
• Join Elizabeth's monthly recipe club, for $20 a month: The Nourished Table
• Get The Ultimate Self Care Planner Here

Tara De Leon, Master Personal Trainer

• Email: FitnessTrainer19@hotmail.com
• Instagram: @tara_de_leon_fitness
• Join Tara’s NewsletterHERE
• If you're in the Annapolis area, follow @everybodystrongannapolis for studio updates, class openings, and details on the grand opening free workout!

Maria Winters, LCPC, NCC

• Instagram: @coaching_therapist
• FB:Maria W - The Coaching Therapist LLC
• Website:http://www.thecoachingtherapist.com/http://www.thecoachingtherapist.com

If you want to start a podcast or grow your existing one, visit http://julianabarbati.com and let them know we sent you!

If you’ve ever asked yourself, “why do I feel guilt after eating”, this one is for you.

In this episode, we're talking about food guilt and five things it makes us believe that simply aren't true. We explore how diet culture, strict food rules, and all or nothing thinking can affect our relationship with food, often without us even realizing it.

We also share personal experiences with food guilt and discuss how intuitive eating can help us move away from the diet mentality and toward more food freedom.

You'll learn:

• How food guilt can sneak into everyday eating decisions, even when you think you're making healthy choices.
• Why the eating after 7pm myth might be making you feel guilty about late-night snacks.
• How restrictive food rules can keep you stuck in the binge restrict cycle.
• Why certain eating experiences can make you question your ability to trust yourself around food.
• How to deal with food guilt without falling back into stricter rules or punishing yourself for what you ate.

If you've ever written off a whole day over one meal, this conversation shows you how to deal with food guilt without adding another rule.

Let's rebrand wellness together!

Elizabeth, Tara & Maria

💜Take a well-deserved break and recharge your mind and body!

Join us for an hour of guided relaxation for just $20. Reserve your spot today!

Connect with us!

Elizabeth Harris, MS, RDN, LDN

• Instagram: @elizabethharrisnutrition
• Take the FREE quiz: What Type of Eater Are You?
• Join Elizabeth's monthly recipe club, for $20 a month: The Nourished Table
• Get The Ultimate Self Care Planner Here

Tara De Leon, Master Personal Trainer

• Email: FitnessTrainer19@hotmail.com
• Instagram: @tara_de_leon_fitness
• Join Tara’s NewsletterHERE
• If you're in the Annapolis area, follow @everybodystrongannapolis for studio updates, class openings, and details on the grand opening free workout!

Maria Winters, LCPC, NCC

• Instagram: @coaching_therapist
• FB:Maria W - The Coaching Therapist LLC
• Website:http://www.thecoachingtherapist.com/http://www.thecoachingtherapist.com

If you want to start a podcast or grow your existing one, visit http://julianabarbati.com and let them know we sent you!

Do you know the exercise guidelines by heart and still skip the workout because you'll never hit them? Have you wondered whether a ten-minute walk is worth putting your shoes on?

In this solo episode, Tara is talking about the minimum effective dose of exercise and why you might not need to work out as much as you think to see real health benefits.

After a conversation at our recent wellness retreat, she wanted to break down what the research actually says about movement, strength training, and staying healthy as we age.

You'll learn:

• How much exercise per week you really need to support your health, and why doing less than the recommended amount can still make a difference.
• How many steps a day is good for your health, and what the research reveals about the 10000 steps a day myth.
• Why strength training for women is so important as we age, especially strength training for women over 50, and the benefits of strength training for women that go far beyond appearance.
• What you should know about lifting heavy weights women might find intimidating, including what "heavy" actually means for your body.
• How exercise snacks can help you fit more movement into your day, even when you have a packed schedule.
• How to approach exercise for longevity so you can stay strong, active, and independent as you get older.

If you've ever skipped a workout because it wasn't going to be enough, this conversation gives you a starting point small enough to keep.

Let's rebrand wellness together!

Elizabeth, Tara & Maria

💜 Take a well-deserved break and recharge your mind and body!

Join us for an hour of guided relaxation for just $20. Reserve your spot today!

Connect with us!

Elizabeth Harris, MS, RDN, LDN

• Instagram: @elizabethharrisnutrition
• Take the FREE quiz: What Type of Eater Are You?
• Join Elizabeth's monthly recipe club, for $20 a month: The Nourished Table
• Get The Ultimate Self Care Planner Here

Tara De Leon, Master Personal Trainer

• Email: FitnessTrainer19@hotmail.com
• Instagram: @tara_de_leon_fitness
• Join Tara’s NewsletterHERE
• If you're in the Annapolis area, follow @everybodystrongannapolis for studio updates, class openings, and details on the grand opening free workout!

Maria Winters, LCPC, NCC

• Instagram: @coaching_therapist
• FB:Maria W - The Coaching Therapist LLC
• Website:http://www.thecoachingtherapist.com/http://www.thecoachingtherapist.com

If you want to start a podcast or grow your existing one, visit http://julianabarbati.com and let them know we sent you!

Resources Mentioned:

• Listen to our episode on the 10,000 steps myth to hear how that number got started
• Want more ideas for squeezing movement into a busy day? Listen to our full episode on exercise snacks

What does it actually look like to build a healthy relationship with food, movement, and your body without making weight the main focus?

In this episode, we’re talking about what weight neutral wellness looks like in real life, from intuitive eating and health behaviors to boutique fitness and creating a more supportive fitness community.

We get into the ways diet culture can quietly shape how we talk about food, exercise, and our bodies, even when we have good intentions. We also share how changing the language we use can help create a healthier gym culture where people of all sizes feel welcome.

In this episode, you’ll learn:

• What “weight neutral” really means, and what it does not mean
• How intuitive eating and weight-neutral care can shift the way you think about health
• Why body image can be affected by seemingly harmless comments about weight and appearance
• How to talk about food, exercise, and bodies without reinforcing diet culture
• Why focusing on health behaviors can be more helpful than obsessing over the scale
• How the environment inside a gym can shape someone’s experience with exercise
• What a more inclusive fitness community can look and feel like
• Why non scale victories are worth paying attention to
• How to respond when conversations about weight, body size, or appearance come up
• What progress can look like when fitness and wellness are about living your life, not shrinking your body

If you’ve ever felt like wellness always circles back to weight loss, this conversation offers a different perspective on food, movement, body image, and what it can mean to feel healthier in your own body.

Let’s rebrand wellness together!
Elizabeth, Tara & Maria

Connect with us!
The Ultimate Self Care Planner:https://elizabethharrisnutrition.ck.page/9e817ab37e

Elizabeth Harris, MS, RDN, LDN
Facebook/Instagram:https://www.instagram.com/ElizabethHarrisNutritionTake the free quiz, What Type of Eater Are You?:https://elizabethharrisnutrition.com/invisible-diethttps://elizabethharrisnutrition.com/quiz

Join The Nourished Table, Elizabeth's monthly recipe club, for $20 a month: https://elizabethharrisnutrition.com/recipe-club

Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram:https://www.instagram.com/tara_de_leon_fitnessJoin Tara’s Newsletter:https://mailchi.mp/5290e3f13e08/email-signuphttp://www.taradeleonfitness.com/connect

If you're in the Annapolis area, follow Everybody Strong Annapolis for studio updates, class openings, and details on the grand opening free workout: https://www.instagram.com/everybodystrongannapolis/

Maria Winters, LCPC, NCC
Instagram:https://www.instagram.com/coaching_therapist/FB:https://www.facebook.com/MWcoachingtherapyWebsite:http://www.thecoachingtherapist.com/http://www.thecoachingtherapist.com

If you want to start a podcast or grow your existing one, visit http://julianabarbati.com and let them know we sent you!

Have you ever started taking better care of yourself and watched the people around you get uncomfortable?

In this episode, Maria shares what happens to your relationships when you stop people pleasing and start setting boundaries. Some of those relationships were built around a smaller version of you, and changing that version renegotiates the deal everyone else signed up for.

Maria goes first with her own story, including the question her therapist asked her at 47 and what she found underneath years of self abandonment. Tara and Elizabeth take it home, where people pleasing in relationships looks like the mental load women carry and the chores that default to one person. Boundaries for women often get treated as a personality change, and we get into why.

You'll learn:

• Why some relationships were built around a smaller version of you, and what that costs later
• How approval seeking runs your choices, and what changes the day you stop
• What self abandonment in relationships looks like after years of asking what everyone else needs
• Why outgrowing friendships happens without anyone in the story being the villain
• How setting boundaries with family changes the deal everyone at home signed up for
• The grieving process that arrives with seeing the pattern
• What it takes to invite people into the new version of you instead of leaving them behind

If you've ever set a boundary and watched a relationship cool off, this conversation gives you a way to read that without landing on yourself as the problem.

Let’s rebrand wellness together!
Elizabeth, Tara & Maria

Connect with us!

Experience Wellness Rebranded in real life! Join Elizabeth, Maria, and Tara on October 3rd for Inhale, a one-day fall retreat with movement, nature walks, nourishing food, and conversations that go deeper. Reserve your spot here.

The Ultimate Self Care Planner:https://elizabethharrisnutrition.ck.page/9e817ab37e

Elizabeth Harris, MS, RDN, LDN
Facebook/Instagram:https://www.instagram.com/ElizabethHarrisNutritionTake the free quiz, What Type of Eater Are You?:https://elizabethharrisnutrition.com/invisible-diethttps://elizabethharrisnutrition.com/quiz

Join The Nourished Table, Elizabeth's monthly recipe club, for $20 a month: https://elizabethharrisnutrition.com/recipe-club

Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram:https://www.instagram.com/tara_de_leon_fitnessJoin Tara’s Newsletter:https://mailchi.mp/5290e3f13e08/email-signuphttp://www.taradeleonfitness.com/connect

If you're in the Annapolis area, follow Everybody Strong Annapolis for studio updates, class openings, and details on the grand opening free workout: https://www.instagram.com/everybodystrongannapolis/

Maria Winters, LCPC, NCC
Instagram:https://www.instagram.com/coaching_therapist/FB:https://www.facebook.com/MWcoachingtherapyWebsite:http://www.thecoachingtherapist.com/http://www.thecoachingtherapist.com

Episodes Mentioned

Want to go deeper on the pattern underneath all of this? Head to episode 178, Struggling with Self Abandonment? How to Reclaim Your Mind-Body Connection and Stop People-Pleasing to Fit In. It picks up right where this conversation leaves off.

If you want to start a podcast or grow your existing one, visit http://julianabarbati.com and let them know we sent you!

Would you still exercise if you knew for certain it wouldn't change how you look?

In this episode, we're talking about what sits underneath the things you do for your health, and how diet culture taught us to read a changing body as proof that exercise is working. We get into functional fitness, exercise for longevity, body neutrality, and what a healthy relationship with food looks like once appearance stops being the scoreboard.

Tara makes the case for a different goal, Elizabeth takes on the false story we've been told about control, and Maria brings the frame she uses as a therapist to sort which habits are worth your time.

This conversation touches on:

• Why exercise gets treated as visible proof, and what that does to your body image
• What functional fitness looks like when the goal is balance, strength, and getting off the floor
• The all or nothing thinking trap that shows up when one goal doesn't land
• How Maria's protective factors vs risk factors frame decides which habits make the list
• Why non scale victories are the evidence most of us were never taught to count
• What Tara means by a weight neutral approach, and what it doesn't mean
• How exercise benefits mental health, strength, and endurance whether or not your body changes
• Why joyful movement still counts when your body looks similar a year from now

If you've ever wondered whether you'd keep going without the promise of a different body, this conversation gives you a better question to ask and a wider set of markers to answer it with.

Let’s rebrand wellness together!
Elizabeth, Tara & Maria

Connect with us!

Experience Wellness Rebranded in real life! Join Elizabeth, Maria, and Tara on October 3rd for Inhale, a one-day fall retreat with movement, nature walks, nourishing food, and conversations that go deeper. Reserve your spot here.

The Ultimate Self Care Planner:https://elizabethharrisnutrition.ck.page/9e817ab37e

Elizabeth Harris, MS, RDN, LDN
Facebook/Instagram:https://www.instagram.com/ElizabethHarrisNutritionTake the free quiz, What Type of Eater Are You?:https://elizabethharrisnutrition.com/invisible-diethttps://elizabethharrisnutrition.com/quiz

Join The Nourished Table, Elizabeth's monthly recipe club, for $20 a month: https://elizabethharrisnutrition.com/recipe-club

Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram:https://www.instagram.com/tara_de_leon_fitnessJoin Tara’s Newsletter:https://mailchi.mp/5290e3f13e08/email-signuphttp://www.taradeleonfitness.com/connect

If you're in the Annapolis area, follow Everybody Strong Annapolis for studio updates, class openings, and details on the grand opening free workout: https://www.instagram.com/everybodystrongannapolis/

Maria Winters, LCPC, NCC
Instagram:https://www.instagram.com/coaching_therapist/FB:https://www.facebook.com/MWcoachingtherapyWebsite:http://www.thecoachingtherapist.com/http://www.thecoachingtherapist.com

Episodes Mentioned

If this conversation landed, go back and listen to episode 188, What Your 80 Year Old Self Wishes You'd Start Doing Today: Intentional Aging, Physical Activity, and Social Connection. It picks up right where this one leaves off, and it's one our listeners keep coming back to.

If you want to start a podcast or grow your existing one, visit http://julianabarbati.com and let them know we sent you!

What happens to your body image when it feels like everyone around you is shrinking? Is it possible to be genuinely happy for someone else's weight loss and still feel completely thrown by it?

In this episode, we sit down together to unpack what's coming up for so many women right now as GLP-1s and rapid weight loss dominate conversations everywhere.

We get into a moment where a comment about someone's changing body turns into a bigger question about whose body gets discussed and why, the line between respecting someone's body autonomy and absorbing new pressure ourselves, and the social comparison that still shows up after years of body acceptance work.

Here's what we cover:

• Weight bias doesn't disappear when weight loss becomes easier, it just changes shape
• Staying in a larger body gets read as a choice the moment a drug exists that could shrink it
• Thin privilege is real, and it shows up differently depending on who's in the room
• Body trends have cycled through decades of history, which says more about culture than about bodies
• Body neutrality can be a more honest goal than chasing body positivity every single day
• How body grief fits into body acceptance, and what happens when you skip it
• Self discovery matters more than any number a scale or a drug can give you
• What to do with your social feed, your conversations, and your values, including where self discovery comes in

If you've ever felt like the only person in the room whose body hasn't changed, this conversation gives you company and a way to think about it that doesn't start with your body.

Let’s rebrand wellness together!
Elizabeth, Tara & Maria

Connect with us!

Experience Wellness Rebranded in real life! Join Elizabeth, Maria, and Tara on October 3rd for Inhale, a one-day fall retreat with movement, nature walks, nourishing food, and conversations that go deeper. Reserve your spot here.

The Ultimate Self Care Planner:https://elizabethharrisnutrition.ck.page/9e817ab37e

Elizabeth Harris, MS, RDN, LDN
Facebook/Instagram:https://www.instagram.com/ElizabethHarrisNutritionTake the free quiz, What Type of Eater Are You?:https://elizabethharrisnutrition.com/invisible-diethttps://elizabethharrisnutrition.com/quiz

Join The Nourished Table, Elizabeth's monthly recipe club, for $20 a month: https://elizabethharrisnutrition.com/recipe-club

Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram:https://www.instagram.com/tara_de_leon_fitnessJoin Tara’s Newsletter:https://mailchi.mp/5290e3f13e08/email-signuphttp://www.taradeleonfitness.com/connect

If you're in the Annapolis area, follow Everybody Strong Annapolis for studio updates, class openings, and details on the grand opening free workout: https://www.instagram.com/everybodystrongannapolis/

Maria Winters, LCPC, NCC
Instagram:https://www.instagram.com/coaching_therapist/FB:https://www.facebook.com/MWcoachingtherapyWebsite:http://www.thecoachingtherapist.com/http://www.thecoachingtherapist.com

Two Oreos in a kindergarten lunchbox. That's all it took for one mom to text the whole class asking them to stop packing cookies because her family doesn't eat them, and for the other moms to respond by sending their kids to school with Oreos on purpose. By the end of the saga, every child in that class had Oreos in their lunch except hers.

Oreo Gate turned out to be a content creator's invention, but all three of us recognized a version of ourselves in it.

In this episode, we're talking about what Oreo Gate gets right about forbidden foods, mom guilt, and the parenting anxiety that can turn a cookie into a verdict on your mothering. Elizabeth owns up to the years she chased perfect nutrition for her kids and the food rules she'd never repeat. Tara knows exactly what it's like to be the kid without the treat, and she's still sorting through good and bad foods at 42. Maria brings the therapist lens, plus a true story from a mall playground that has nothing to do with cookies.

We also get into why mom groups turn on each other so fast, what the school's letter got right, and why packing lunches covers five meals out of twenty-one, along with:

• Why the cookie you keep off limits becomes the most interesting food in the classroom
• What one text to the group chat reveals about a mom's own relationship with food
• The false sense of control that keeps food anxiety in charge, and what's actually in your hands
• Why clearing every obstacle for your kid costs them the practice they'll need later
• How to sit with your child through a small disappointment instead of fixing it
• How kids build body confidence when food stops being sorted into good or bad
• Why food neutrality beats diet culture for building a healthy relationship with food

You can't control every lunchbox that lands next to your kid's, and this episode makes the case that you don't need to.

Let’s rebrand wellness together!
Elizabeth, Tara & Maria

Connect with us!

The Ultimate Self Care Planner:https://elizabethharrisnutrition.ck.page/9e817ab37e

Elizabeth Harris, MS, RDN, LDN
Facebook/Instagram:https://www.instagram.com/ElizabethHarrisNutritionTake the free quiz, What Type of Eater Are You?:https://elizabethharrisnutrition.com/invisible-diethttps://elizabethharrisnutrition.com/quiz

Join The Nourished Table, Elizabeth's monthly recipe club, for $20 a month: https://elizabethharrisnutrition.com/recipe-club

Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram:https://www.instagram.com/tara_de_leon_fitnessJoin Tara’s Newsletter:https://mailchi.mp/5290e3f13e08/email-signuphttp://www.taradeleonfitness.com/connect

If you're in the Annapolis area, follow Everybody Strong Annapolis for studio updates, class openings, and details on the grand opening free workout: https://www.instagram.com/everybodystrongannapolis/

Maria Winters, LCPC, NCC
Instagram:https://www.instagram.com/coaching_therapist/FB:https://www.facebook.com/MWcoachingtherapyWebsite:http://www.thecoachingtherapist.com/http://www.thecoachingtherapist.com

Episodes Mentioned

Want to go deeper on raising kids who have a healthy relationship with food? Go back and listen to Episode 27, Ending the Legacy of Diet Culture: How to Raise Intuitive Eating Kids.

Experience Wellness Rebranded in real life! Join Elizabeth, Maria, and Tara on October 3rd for Inhale, a one-day fall retreat with movement, nature walks, nourishing food, and conversations that go deeper. Reserve your spot here.

If you want to start a podcast or grow your existing one, visit http://julianabarbati.com and let them know we sent you!

Does your eating feel off after a summer with no set routine? Now, you want to feel better—without getting stuck in the failed dieting cycle that works for awhile but ultimately leaves you frustrated, right back where you started?

In this episode, Elizabeth shares a gentler, more realistic way to get back into healthy habits that help you feel good, without jumping into another restrictive diet or getting caught in the all-or-nothing cycle.

You'll learn:

• How to recognize the on-again, off-again eating patterns that may be keeping you stuck.
• Why food guilt can show up the moment a summer without structure ends, and what that may be telling you about your current relationship with food.
• How emotional eating can creep in when stress and low bandwidth take over.
• Why self-compassion can help you make healthier choices more consistently.
• How to create a simple, realistic food plan that actually fits your life.
• How habit building through one small, doable change can work better than trying to overhaul everything at once.
• A quick way to figure out what’s been working well and what might need some attention.
• Why your self talk around food, diets, and “getting back on track” matters.
• How to start building more flexible and sustainable eating habits.
• How group coaching with a nutrition coach supports the change you're already trying to make

This episode gives you a plan flexible enough to actually hold, built around your life instead of another reset.

Let’s rebrand wellness together!
Elizabeth, Tara & Maria

Connect with us!

Add your name to the wait list for Stop Starting Over, Elizabeth’s upcoming Small Group Coaching Program: https://elizabethharrisnutrition.com/waitlist

The Ultimate Self Care Planner:https://elizabethharrisnutrition.ck.page/9e817ab37e

Elizabeth Harris, MS, RDN, LDN
Facebook/Instagram:https://www.instagram.com/ElizabethHarrisNutritionTake the free quiz, What Type of Eater Are You?:https://elizabethharrisnutrition.com/invisible-diethttps://elizabethharrisnutrition.com/quiz

Join The Nourished Table, Elizabeth's monthly recipe club, for $20 a month: https://elizabethharrisnutrition.com/recipe-club

Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram:https://www.instagram.com/tara_de_leon_fitnessJoin Tara’s Newsletter:https://mailchi.mp/5290e3f13e08/email-signuphttp://www.taradeleonfitness.com/connect

If you're in the Annapolis area, follow Everybody Strong Annapolis for studio updates, class openings, and details on the grand opening free workout: https://www.instagram.com/everybodystrongannapolis/

Maria Winters, LCPC, NCC
Instagram:https://www.instagram.com/coaching_therapist/FB:https://www.facebook.com/MWcoachingtherapyWebsite:http://www.thecoachingtherapist.com/http://www.thecoachingtherapist.com

Ready to stop starting over with food? Join the wait list at https://elizabethharrisnutrition.com/waitlist to get first access to my new fall program.

Come join the conversation in the Health and Healing with Intuitive Eating Facebook group and let me know what stood out to you in this episode.

Episodes Mentioned

Want to go deeper on meal planning? Go back and listen Meal Planning Without the Daily Food Stress! How to Reduce Decision Fatigue and Make Dinner Easier for Your Family to the earlier episode on how I teach clients to be meal ready.

If you want to start a podcast or grow your existing one, visit http://julianabarbati.com and let them know we sent you!

For so many women, diet culture never looked like a diet. It looked like discipline, like being "the healthy one," like a body image built around control. You made food rules without ever writing them down, and the food guilt that followed felt normal.

In this episode we unpack diet mentality: what it is, the hidden ways it shows up, and how it keeps running in the background even when you've never technically been on a diet. Elizabeth shares her own years as a vegetarian who told everyone it was about health, the rush back to the gym within days of each of her babies, and the pride of being the disciplined one. Tara and Maria bring the versions they've lived and the ones they see in the women they work with.

We also get into why diet mentality intensifies for women in perimenopause and midlife women navigating a changing body, and why intuitive eating works as an antidote to years of restriction, plus:

• Why body control feels like being healthy and disciplined from the inside
• What food rules sound like when they're dressed up as virtue
• Why food guilt shows up even when you're eating exactly what you planned to eat
• The question that tells you what diet mentality is actually costing you
• What changes during perimenopause and midlife that make old patterns louder
• How the wellness rabbit hole leads to disordered eating without weight ever being the goal
• The write-it-down exercise Elizabeth gives clients to surface every hidden food rule
• Why intuitive eating gives you a real way to challenge those rules and let them go

Letting go of diet mentality doesn't require an overnight transformation, and this episode shows exactly where to start.

Let's rebrand wellness together!

Elizabeth, Tara & Maria

Experience Wellness Rebranded in real life! Join Elizabeth, Maria, and Tara on October 3rd for Inhale, a one-day fall retreat with movement, nature walks, nourishing food, and conversations that go deeper. Reserve your spot here.

The Ultimate Self Care Planner:https://elizabethharrisnutrition.ck.page/9e817ab37e

Connect with us!

Elizabeth Harris, MS, RDN, LDN

Instagram:https://www.instagram.com/ElizabethHarrisNutrition

Take the free quiz, What Type of Eater Are You?:https://elizabethharrisnutrition.com/invisible-diethttps://elizabethharrisnutrition.com/quiz

Join The Nourished Table, Elizabeth's monthly recipe club, for $20 a month: https://elizabethharrisnutrition.com/recipe-club

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram:https://www.instagram.com/tara_de_leon_fitness

Join Tara’s Newsletter:https://mailchi.mp/5290e3f13e08/email-signupwww.taradeleonfitness.com/connect

Maria Winters, LCPC, NCC

Instagram:https://www.instagram.com/coaching_therapist/

FB:https://www.facebook.com/MWcoachingtherapy

Website:http://www.thecoachingtherapist.com/http://www.thecoachingtherapist.com

Episodes Mentioned

If this episode resonated, go back and listen to Episode 105: The Myth of Short-Term Diet Success: The False Promises of Diet Culture, where we dig into the false promises of diet culture.

If you want to start a podcast or grow your existing one, visit http://julianabarbati.com and let them know we sent you!

Somewhere along the way, the friendships that used to happen on their own stopped happening. The school pickups ended, the schedules changed, and one day you looked around and realized your circle got smaller.

But what if the connection you're craving is more available than you think, and the only thing standing between you and it is knowing where to start?

In this episode, we're talking about why social connection changes in midlife, why the female friendship you're craving now is different from the friendship of your 20s, and what it actually takes to rebuild your village on purpose. We also share what our first women's wellness retreat taught us about what women in this stage of life are really asking for.

In this episode, you’ll discover:

• The reason your social circle shrank without you doing anything wrong
• What changes about the connection you crave once you know what being supported actually feels like
• Why so many midlife women are braver than they were at 25, and what that bravery unlocks
• The shift that happens when you stop caring what people think of you
• What a viral Facebook group revealed about how many women are craving women's community right now
• Why proximity built your old friendships and why building community now takes intention
• The first place to look when finding community and you don't know where to start
• How women supporting women becomes the kind of support system that can literally save your life
• What the research on social prescribing says about connection and how long you live
• The one thing retreat attendees asked for more of, and what it tells you about what you're missing too

You don't need a huge circle or a perfect starting point, you just need one brave yes, and this episode shows you where to find it.

Let’s rebrand wellness together!
Elizabeth, Tara & Maria

Experience Wellness Rebranded in real life! Join Elizabeth, Maria, and Tara on October 3rd for Inhale, a one-day fall retreat with movement, nature walks, nourishing food, and conversations that go deeper. Reserve your spot here.

The Ultimate Self Care Planner:https://elizabethharrisnutrition.ck.page/9e817ab37e

Connect with us!

Elizabeth Harris, MS, RDN, LDN

Instagram:https://www.instagram.com/ElizabethHarrisNutrition

Take the free quiz, What Type of Eater Are You?:https://elizabethharrisnutrition.com/invisible-diethttps://elizabethharrisnutrition.com/quiz

Join The Nourished Table, Elizabeth's monthly recipe club, for $20 a month: https://elizabethharrisnutrition.com/recipe-club

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram:https://www.instagram.com/tara_de_leon_fitness

Join Tara’s Newsletter:https://mailchi.mp/5290e3f13e08/email-signupwww.taradeleonfitness.com/connect

Maria Winters, LCPC, NCC

Instagram:https://www.instagram.com/coaching_therapist/

FB:https://www.facebook.com/MWcoachingtherapy

Website:http://www.thecoachingtherapist.com/http://www.thecoachingtherapist.com

Episodes Mentioned

Want to go deeper on why connection is so good for your health? Go back and listen to Episode 156: Boost Your Health Without Medicine: Understanding Social Prescribing

And if the midlife conversation resonated, don't miss our recent episode with Jenn Salib Huber: The Truth About Menopause Metabolism: How to Support Energy, Sleep, and Body Changes (Without Cutting Carbs)

Did something in this episode jump out at you? Come tell us about it in our free Facebook community, Health and Healing with Intuitive Eating, where all three of us are active. We want to hear your story!

If you want to start a podcast or grow your existing one, visit http://julianabarbati.com and let them know we sent you!

For so many people, a single body comment has stayed with them for years. Someone remarks on what's on your plate, or how you look compared to last time they saw you, and you stand there without knowing what to say. Commenting on bodies got normalized somewhere along the way, and most of us were never given the language to push back on it.

But what if you already have the right to end that conversation, and the only missing piece is knowing what to say?

In this episode, we talk about what happens when people comment on your body, your food, or your weight, and what you can actually say back. Between the three of us we have lived this from opposite sides. Comments about being too thin, comments about gaining weight, comments in a larger body, comments filtered through cultural norms where remarking on appearance is the first thing out of someone's mouth. What we bring to this conversation is a range of responses that fit different relationships, different rooms, and different levels of energy on any given day.

In this episode, you will discover:

• The reason a comment about your body says almost nothing about your body
• What most people never realize they are doing when diet culture teaches them that commenting is helpful
• The one question to ask yourself before you decide whether to respond at all
• Why unsolicited advice about your health so often arrives dressed as concern
• What setting boundaries actually sounds like with the family member you cannot avoid
• What to say when someone celebrates their own weight loss
• Why food comments at a party are rarely about the food
• What body shaming looks like when it comes wrapped in a compliment
• The part of body autonomy that requires no explanation from you to anyone
• Why food freedom includes eating without explaining your choices

Protecting your body image does not require a confrontation, and this episode shows exactly what it does require.

Let’s rebrand wellness together!
Elizabeth, Tara & Maria

Experience Wellness Rebranded in real life! Join Elizabeth, Maria, and Tara on October 3rd for Inhale, a one-day fall retreat with movement, nature walks, nourishing food, and conversations that go deeper. Reserve your spot here.

Connect with us!
The Ultimate Self Care Planner:https://elizabethharrisnutrition.ck.page/9e817ab37e

Elizabeth Harris, MS, RDN, LDN
Facebook/Instagram:https://www.instagram.com/ElizabethHarrisNutritionTake the free quiz, What Type of Eater Are You?:https://elizabethharrisnutrition.com/invisible-diethttps://elizabethharrisnutrition.com/quiz

Join The Nourished Table, Elizabeth's monthly recipe club, for $20 a month: https://elizabethharrisnutrition.com/recipe-club

Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram:https://www.instagram.com/tara_de_leon_fitnessJoin Tara’s Newsletter:https://mailchi.mp/5290e3f13e08/email-signupwww.taradeleonfitness.com/connect

Maria Winters, LCPC, NCC
Instagram:https://www.instagram.com/coaching_therapist/FB:https://www.facebook.com/MWcoachingtherapyWebsite:http://www.thecoachingtherapist.com/http://www.thecoachingtherapist.com

Episodes Mentioned

Want to go deeper on this conversation? These two episodes pair perfectly with today's discussion.

• Episode 173: Evelyn Tribole on Ozempic and GLP-1s: Why Informed Consent is Missing, The Dangers of Weight Cycling, and The Neuroscience of Intuitive Eating: Where the reachable and teachable framework came from. If you want to hear it directly from the source, start here.
• Episode 16: Rethinking weight loss complements: How to focus on pursuing health through self care, nourishment and kindness to our bodies: How to focus on pursuing health through self care, nourishment, and kindness to our bodies.

Local to Annapolis? Tara teaches water aerobics every Monday night, and everyone is welcome regardless of fitness level. Message her for details and come stand next to her in the pool.

If you want to start a podcast or grow your existing one, visit http://julianabarbati.com and let them know we sent you!

What if confidence was never supposed to come before an action?

In this episode, we're talking about what happened when each of us was forced to act long before we felt ready, and not one of us felt brave going in. The confidence showed up after, every single time, because taking action is where building confidence actually starts.

We get into why self doubt convinces you to wait for a feeling that only arrives through experience, what it means to do it scared, and how gathering evidence from everything you've already survived becomes the proof you can handle whatever comes next, plus:

• Why waiting to feel ready is a confidence trap that keeps women postponing jobs, relationships, and dreams for years
• How Elizabeth went from napping through oral reports to hosting a podcast, and why it had nothing to do with waking up brave
• Why Tara's swim to islands a mile and a quarter offshore became the memory she borrows from every time something hard shows up
• How Maria reframes overcoming fear with her clients
• Why outsourcing your confidence to a goal weight, a paycheck, or a milestone keeps it permanently out of reach
• What midlife women carry that younger women don't
• How small, simple wins stack into the self trust that makes bigger changes possible

If you've ever put your life on hold waiting to figure out how to be more confident, this episode is your reminder that you're allowed to start scared, and that the confidence you've been waiting for is just on the other side.

Let’s rebrand wellness together!
Elizabeth, Tara & Maria

Connect with us!
The Ultimate Self Care Planner:https://elizabethharrisnutrition.ck.page/9e817ab37e

Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeatingInstagram:https://www.instagram.com/ElizabethHarrisNutritionTake the free quiz, What Type of Eater Are You?:https://elizabethharrisnutrition.com/invisible-diethttps://elizabethharrisnutrition.com/quiz

Join The Nourished Table, Elizabeth's monthly recipe club, for $20 a month: https://elizabethharrisnutrition.com/recipe-club

Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram:https://www.instagram.com/tara_de_leon_fitnessJoin Tara’s Newsletter:https://mailchi.mp/5290e3f13e08/email-signupwww.taradeleonfitness.com/connect

Maria Winters, LCPC, NCC
Instagram:https://www.instagram.com/coaching_therapist/FB:https://www.facebook.com/MWcoachingtherapyWebsite:http://www.thecoachingtherapist.com/http://www.thecoachingtherapist.com

Episodes Mentioned

Loved this conversation? We went deep on confidence once before. Go back and listen to Episode 55: Reclaiming Confidence, A Fat Shaming Survival Guide

If you want to start a podcast or grow your existing one, visit http://julianabarbati.com and let them know we sent you!

Are you carrying emotional weight that no one else can see? Do stress symptoms show up in your stomach, chest, shoulders, or sleep? Have you ever wondered whether your body is trying to tell you something about the pressure you carry?

In this episode, we’re joined by Dr. Laryssa Creswell, a licensed clinical professional counselor, who provides trauma-focused treatment for women and teen girls and authored The Invisible Weight We Carry.

We talk about the invisible weight women carry, how it can connect to family expectations and past experiences, and why the mind body connection matters when stress shows up physically. We also talk about what happens when medical answers do not explain the whole picture, and how we can begin noticing what is ours to carry and what is not.

In this episode, you’ll learn:

• What invisible weight really means and why it can feel so hard to name.
• How the mental load of motherhood, work, relationships, and daily life can affect your body and mind.
• Why physical stress symptoms may be connected to emotional stress, unresolved experiences, or old family patterns.
• How stress in the body can show up through headaches, stomach issues, chest tightness, muscle tension, exhaustion, and other stress symptoms.
• Why women often carry an emotional load that is shaped by expectations, caregiving, and the roles they were taught to play.
• Why past experiences can still influence present stress responses

If you have ever felt like the stress in body is already speaking and you are carrying too much, but could not fully explain what “too much” even means, this episode will feel deeply validating.

Let’s rebrand wellness together!
Elizabeth, Maria & Tara

Schedule an appointment with Dr. Laryssa Creswell:

https://fearlesslyinspiredsolutions.com/

Get The Invisible Weight We Carry:

https://www.amazon.com/Invisible-Weight-Carry-Generational-Emotional/dp/1964251370

Connect with us!

The Ultimate Self Care Planner:https://elizabethharrisnutrition.ck.page/9e817ab37e

Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeatingInstagram:https://www.instagram.com/ElizabethHarrisNutritionTake the free quiz, What Type of Eater Are You?:https://elizabethharrisnutrition.com/invisible-diethttps://elizabethharrisnutrition.com/quizJoin The Nourished Table: https://elizabethharrisnutrition.com/recipe-club

Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram:https://www.instagram.com/tara_de_leon_fitnessJoin Tara’s Newsletter:https://mailchi.mp/5290e3f13e08/email-signupwww.taradeleonfitness.com/connect

Maria Winters, LCPC, NCC
Instagram:https://www.instagram.com/coaching_therapist/FB:https://www.facebook.com/MWcoachingtherapyWebsite:http://www.thecoachingtherapist.com/http://www.thecoachingtherapist.com

If you want to start a podcast or grow your existing one, visit http://julianabarbati.com and let them know we sent you!

What if menopause was never supposed to be something you had to fix?

So many women reach midlife hearing the same message over and over: lose the weight, cut the carbs, control your body, and then maybe you’ll feel healthy, confident, and in control.

In this episode, we’re joined by Jenn Salib Huber, registered dietitian and naturopathic doctor, to talk about what actually changes during perimenopause and menopause, why menopause weight gain can feel so loaded, and how body neutrality offers a different way to relate to your changing body.

We get into menopause nutrition, diet culture, menopause metabolism, carbohydrates, strength, sleep, community, and why women over 40 deserve support that is rooted in nutrition science instead of fear, plus:

• Why menopause is the end of your period, not the end of you
• How perimenopause nutrition can support energy without cutting carbs
• Why menopause body changes do not mean your body is broken
• How body trust helps you stop outsourcing every food and movement choice
• Why healthy aging is about strength, mobility, connection, and care
• How community can become a missing ingredient in midlife wellness

If you’ve ever felt confused by menopause advice, pressured to shrink your body, or unsure how to support yourself through this transition, this episode is your reminder that your body is not a problem to solve.

Let’s rebrand wellness together!
Elizabeth, Tara & Maria

Connect with us!
The Ultimate Self Care Planner:https://elizabethharrisnutrition.ck.page/9e817ab37e

Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeatingInstagram:https://www.instagram.com/ElizabethHarrisNutritionTake the free quiz, What Type of Eater Are You?:https://elizabethharrisnutrition.com/invisible-diethttps://elizabethharrisnutrition.com/quiz

Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram:https://www.instagram.com/tara_de_leon_fitnessJoin Tara’s Newsletter:https://mailchi.mp/5290e3f13e08/email-signupwww.taradeleonfitness.com/connect

Maria Winters, LCPC, NCC
Instagram:https://www.instagram.com/coaching_therapist/FB:https://www.facebook.com/MWcoachingtherapyWebsite:http://www.thecoachingtherapist.com/http://www.thecoachingtherapist.com

If you want to start a podcast or grow your existing one, visit http://julianabarbati.com and let them know we sent you!

What if the food in your pantry could tell you more than what is on the nutrition label?

So many of us walk through the grocery store looking for foods that seem healthy, easy, and nourishing, but we are rarely taught to ask where those foods came from, how they were grown, or what was lost along the way. We see beautiful produce that may have no flavor, pantry staples that all look the same, and labels that make big claims without always helping us understand what is actually in the food we are feeding ourselves and our families.

In this episode, we’re talking with Sarela Herrada, co-founder of SIMPLi, a regenerative organic pantry brand known for beans, grains, and oils.

And instead of stopping at the usual conversation about protein, fiber, or what to buy at the store, Sarela helps us look at the bigger picture: how soil health, farming practices, indigenous agriculture, crop rotation, and food sourcing all shape the flavor, nutrition, and impact of what ends up on our plates.

We get into what regenerative organic actually means, why sustainable agriculture is about more than a farming trend, and how food systems affect everything from nutrient density to farmer fairness, plus:

• Why nutrient dense food starts with the soil before it ever reaches your kitchen
• How organic beans, grains, and oils can carry more flavor and nourishment
• Why cooking beans from dried can be worth the extra step
• What makes Simpli beans different from conventional pantry staples
• Why food as medicine is not just a buzzword when we understand how food is grown
• How indigenous agriculture has shaped regenerative practices for generations
• Why asking where your food comes from can change the way you shop
• What to look for when choosing better food for your everyday meals

If you’ve ever wondered whether your pantry staples are actually supporting your health, your values, and the kind of food system you want to participate in, this episode is your invitation to start asking important questions before your food ever hits the plate.

Let’s rebrand wellness together!
Elizabeth, Tara & Maria

This episode is sponsored by SIMPLi. We’re grateful for their support in bringing this conversation to you.

Connect with us!
The Ultimate Self Care Planner:https://elizabethharrisnutrition.ck.page/9e817ab37e

Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeatingInstagram:https://www.instagram.com/ElizabethHarrisNutritionTake the free quiz, What Type of Eater Are You?:https://elizabethharrisnutrition.com/invisible-diethttps://elizabethharrisnutrition.com/quiz

Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram:https://www.instagram.com/tara_de_leon_fitnessJoin Tara’s Newsletter:https://mailchi.mp/5290e3f13e08/email-signupwww.taradeleonfitness.com/connect

Maria Winters, LCPC, NCC
Instagram:https://www.instagram.com/coaching_therapist/FB:https://www.facebook.com/MWcoachingtherapyWebsite:http://www.thecoachingtherapist.com/http://www.thecoachingtherapist.com

If you want to start a podcast or grow your existing one, visit http://julianabarbati.com and let them know we sent you!

Connect with Sarela Herrada:
Instagram: https://www.instagram.com/sarelaherrada/?hl=en

FB: https://www.facebook.com/eatsimpli

Website:http://www.thecoachingtherapist.com/https://eatsimpli.com/

Stress does not always announce itself loudly. Sometimes it shows up quietly, in the way you lose patience faster, feel drained before the day begins, or keep pushing through because everything still feels “manageable enough.”

Many women spend years carrying responsibilities, meeting expectations, and moving through exhaustion without realizing how much stress has built up beneath the surface. What starts as feeling overwhelmed can slowly affect your energy, relationships, focus, and overall sense of well-being.

In this episode, we are joined by Chetna Sethi, owner of Luminous Connections LLC. Chetna is an author, occupational therapist, burnout prevention specialist, and lifestyle balance coach who helps people recognize the early signs of burnout and create healthier, more sustainable ways of living and working.

We talk about burnout in a way that goes beyond the usual conversation. Sometimes what we call burnout is actually pre-burnout, the stage where chronic stress begins to take a toll long before complete exhaustion sets in.

This conversation explores why burnout can be difficult to recognize, how everyday expectations can keep people stuck in unhealthy patterns, and why exhaustion is not always solved by simply trying harder. We also discuss the competing demands that pull at our time and energy, especially for women who are balancing work, family, relationships, and personal well-being.

In this episode you’ll learn i:

• Early burnout symptoms and how chronic stress can build over time
• Why burnout is not simply a resilience problem
• How chronic stress can affect multiple areas of life
• Why awareness is an important part of burnout prevention
• The role workplace culture, organizational culture, and expectations can play in workplace burnout
• Why meaningful work can still lead to exhaustion
• Why burnout may be connected to a larger systems problem rather than individual failure

Before you push through another week on autopilot, listen in for a more compassionate way to understand burnout, balance, and the stress you may have been carrying for too long.

Let’s rebrand wellness together!
Elizabeth, Maria & Tara

Download Dr. Chetna Sethi's free Pre-Burnout Guide:https://luminousconnections.net/preburnout/

Learn more about her book, Cultures That Bloom: https://www.amazon.com/Cultures-that-BLOOM-Organization-Burnout/dp/B0GNL4639Y

Connect with us!

The Ultimate Self Care Planner:https://elizabethharrisnutrition.ck.page/9e817ab37e

Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeatingInstagram:https://www.instagram.com/ElizabethHarrisNutritionTake the free quiz, What Type of Eater Are You?:https://elizabethharrisnutrition.com/invisible-diethttps://elizabethharrisnutrition.com/quizJoin The Nourished Table: https://elizabethharrisnutrition.com/recipe-club

Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram:https://www.instagram.com/tara_de_leon_fitnessJoin Tara’s Newsletter:https://mailchi.mp/5290e3f13e08/email-signupwww.taradeleonfitness.com/connect

Maria Winters, LCPC, NCC
Instagram:https://www.instagram.com/coaching_therapist/FB:https://www.facebook.com/MWcoachingtherapyWebsite:http://www.thecoachingtherapist.com/http://www.thecoachingtherapist.com

If you want to start a podcast or grow your existing one, visit http://julianabarbati.com and let them know we sent you!

What if beauty was never supposed to be something you had to earn?

So many women reach midlife carrying the same message they were handed for years: Lose the weight, do your hair, wear the makeup, change your body, and then maybe you’ll feel beautiful. Maybe you’ll feel confident. Maybe you’ll finally feel like you are enough.

In this episode, we’re talking about what happened when Maria was invited to speak at a women’s beauty and self-love event, only to realize that another speaker was planning to frame weight loss as a path to self-love.

And instead of staying quiet, saying yes, and ignoring the discomfort, Maria asked the question that changed the whole conversation: what message do you actually want women to leave with?

We get into what it means to speak up when a message does not align with your values, why beauty and body value get tied together so easily, and how powerful it can be to name the contradiction when self-love is being sold through appearance pressure, plus:

• Why Maria almost turned down the event and what made her speak up instead
• How beauty culture and diet culture can work together to make women question their value
• Why losing weight should never be framed as the reason someone becomes worthy, lovable, or confident
• Why you do not have to educate everyone, but you can choose to plant a seed when someone seems reachable
• Why speaking up can create a ripple effect, especially when the person listening has influence in her own community
• What it looks like to redefine beauty beyond the mirror and build self-love that is not based on appearance

If you’ve ever struggled with body comments, beauty standards, or the pressure to change yourself before you’re allowed to feel good, this episode is your reminder that you are allowed to question the message and choose something more aligned.

Let’s rebrand wellness together!
Elizabeth, Tara & Maria

Connect with us!
The Ultimate Self Care Planner:https://elizabethharrisnutrition.ck.page/9e817ab37e

Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeatingInstagram:https://www.instagram.com/ElizabethHarrisNutritionTake the free quiz, What Type of Eater Are You?:https://elizabethharrisnutrition.com/invisible-diethttps://elizabethharrisnutrition.com/quiz

Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram:https://www.instagram.com/tara_de_leon_fitnessJoin Tara’s Newsletter:https://mailchi.mp/5290e3f13e08/email-signupwww.taradeleonfitness.com/connect

Maria Winters, LCPC, NCC
Instagram:https://www.instagram.com/coaching_therapist/FB:https://www.facebook.com/MWcoachingtherapyWebsite:http://www.thecoachingtherapist.com/http://www.thecoachingtherapist.com

If you want to start a podcast or grow your existing one, visit http://julianabarbati.com and let them know we sent you!

Have you ever eaten past the point of fullness and immediately thought, “What is wrong with me?”

Maybe you told yourself you had no self-control. Maybe you promised you would start over on Monday. Maybe you felt guilty, frustrated, or ashamed, then tried to fix it with another plan, another set of rules, or another attempt to “be good.”

In this episode, we’re talking about the restrict binge cycle, and why the story you’ve been told about it may be completely wrong.

Because what if your eating patterns are not a sign that you need more willpower or self-control? What if your body is responding exactly the way it was designed to respond? And what if the very thing you keep turning to for control is the thing keeping you stuck?

We’re breaking down why food restriction can lead to intense cravings, overeating, and shame, and why willpower is not the answer most people think it is. We also talk about the sneaky ways restriction can show up, even when you are not technically “on a diet.”

You'll learn:

• What the restrict binge cycle is and why so many people get stuck in it
• Why overeating is not always a lack of self-control
• How physical restriction and mental restriction can both affect your relationship with food
• How hunger hormones shift when your body feels deprived, and why willpower was never going to win that fight
• Why certain foods can feel more tempting when you label them as “bad” or off-limits
• Why the guilt and shame after a binge keep the binge cycle alive long after the eating stops
• How diet culture profits from making you believe you are the problem
• Why self-compassion is such an important part of healing your relationship with food

This conversation is for anyone who has ever felt like they cannot trust themselves around food. We hope it helps you see that your body is not the enemy, and that there may be a much kinder, more freeing way forward.

Let’s rebrand wellness together!
Elizabeth, Tara & Maria

Connect with us!
The Ultimate Self Care Planner:https://elizabethharrisnutrition.ck.page/9e817ab37e

Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeatingInstagram:https://www.instagram.com/ElizabethHarrisNutritionTake the free quiz, What Type of Eater Are You?:https://elizabethharrisnutrition.com/invisible-diethttps://elizabethharrisnutrition.com/quiz

Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram:https://www.instagram.com/tara_de_leon_fitnessJoin Tara’s Newsletter:https://mailchi.mp/5290e3f13e08/email-signupwww.taradeleonfitness.com/connect

Maria Winters, LCPC, NCC
Instagram:https://www.instagram.com/coaching_therapist/FB:https://www.facebook.com/MWcoachingtherapyWebsite:http://www.thecoachingtherapist.com/http://www.thecoachingtherapist.com

If you want to start a podcast or grow your existing one, visit http://julianabarbati.com and let them know we sent you!

Have you ever said yes and felt your stomach drop the second the word left your mouth? Have you ever gone along with something, not because you wanted to, but because saying no felt too risky, too selfish, or just too hard?

That discomfort has a name, and it runs a lot deeper than conflict avoidance or wanting to keep the peace. People pleasing is a fear based pattern, and in this episode, we get into what's really driving it, why saying no can feel almost impossible, and what it actually costs you when your self worth gets tied to how much you give.

In this episode, you'll hear:

• What people pleasing in relationships really looks like: overgiving, over-helping, and automatically going along with what everyone else wants
• Where genuine kindness ends and self abandonment begins, and how to recognize which one's driving you
• How self worth, approval seeking, and conditional love shape the way you try to stay accepted and loved
• Why body image can become another arena where people pleasers learn to seek approval and shrink themselves to fit in
• How simple boundary language can help you pause before the automatic yes takes over
• Why learning to sit with discomfort is the real path to choosing yourself

If you've ever felt responsible for everyone else's comfort, this one's for you. Your self worth was never supposed to depend on how much you help, how agreeable you are, or how well you keep the peace.

Let’s rebrand wellness together!
Elizabeth, Tara & Maria

Connect with us!

The Ultimate Self Care Planner:https://elizabethharrisnutrition.ck.page/9e817ab37e

Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeatingInstagram:https://www.instagram.com/ElizabethHarrisNutritionTake the free quiz, What Type of Eater Are You?:https://elizabethharrisnutrition.com/invisible-diethttps://elizabethharrisnutrition.com/quizJoin The Nourished Table: https://elizabethharrisnutrition.com/recipe-club

Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram:https://www.instagram.com/tara_de_leon_fitnessJoin Tara’s Newsletter:https://mailchi.mp/5290e3f13e08/email-signupwww.taradeleonfitness.com/connect

Maria Winters, LCPC, NCC
Instagram:https://www.instagram.com/coaching_therapist/FB:https://www.facebook.com/MWcoachingtherapyWebsite:http://www.thecoachingtherapist.com/http://www.thecoachingtherapist.com

If you want to start a podcast or grow your existing one, visit http://julianabarbati.com and let them know we sent you!