Amy’s friend, Ally Fallon, joins the show today! Ally is an author, public speaker, writing coach and host of the podcast “Write Your Story” which is also the title of her upcoming book! 
Amy & Ally talk:
-Dealing with shame & guilt so you can have more fun in your life!!
-Dating with curiosity.
-What is Wintering???
-Learning to adult after divorce
 
Plus, “The Bear”, guilt over not making elaborate dinners, and the recipes Amy & Ally are loving right now! 
 
Ally’s suggested journal prompt for feelings of embarrassment / shame / guilt / regret: 

Identify what you're feeling or how it feels in your body 
Identify stories or moments in your life where you remember feeling this way 

 
Quote from Bill Crawford: “Regret acknowledges that I made a mistake, shame says I am a mistake and guilt is what others use to try to make us feel ashamed.”
 
Listen to Ally’s Write Your Story episode about the concept of wintering: “What’s Happening When It Feels Like Nothing Is Happening”.
 
HOST:
Amy Brown // RadioAmy.com // @RadioAmy
GUEST:
Allison Fallon // writeyourstory.com/ // @AllyFallon See omnystudio.com/listener for privacy information.

Releasing Shame, Dating with Curiosity, Learning to Adult, Yes Chef

Join Amy Brown, co-host of The Bobby Bones Show, as she chats about “4 Things” each episode that she practices to promote an overall healthy well-being and maintain an attitude of gratitude, which she is trying to instill in her newly adopted children from Haiti while juggling the crazy schedule of a working mom! Tune in to find ways to sprinkle joy, self-care, and giving back into your life too!!

Arts

Literature

Performing Arts

Design

Food

Fashion & Beauty

Visual Arts

Kids & Family

Parenting

Health & Fitness

Amy & Kat both share quotes in today's episode...one about living & another about the opposite (but that quote may spark an idea of what you want to happen to you once you die!) 
Other Things Discussed:

Sneaky Weights
Keith Urban's Love Language
Judah & the Lion's new album + the 5 stages of grief Body Keeps the Score
Poetry for Neanderthals
Email from a listener named Carol in Florida! 

Call us: 877-207-2077
Email: 4ThingsWithAmyBrown@gmail.com
HOSTS:
Amy Brown // RadioAmy.com // @RadioAmy
Kat Defatta // @Kat.Defatta // @YouNeedTherapyPodcast // YouNeedTherapyPodcast.com See omnystudio.com/listener for privacy information.

Don't Make Time for Wellness & You'll Be Making Time For Illness (5th Thing)

OUTWEIGH: Ready to understand Binge Eating from the perspective of the female brain specifically? Part 3 of Binge-Free Brain dives into the fascinating science of the female brain. Did you know the Anterior Cingulate Cortex (ACC) plays a crucial role in our desire for connection, and when that need isn't met, it can lead to bingeing? We'll explore the key brain regions that differ between men and women, explaining why women are actually MORE susceptible to emotional eating. This episode will empower you to see binge eating as a response to unmet needs -- NOT a personal failing -- paving the way for a more compassionate and effective approach to healing.


HOSTS:
Amy Brown // RadioAmy.com // @RadioAmy
Leanne Ellington // StresslessEating.com // @leanneellington

To learn more about re-wiring your brain to heal from the all-or-nothing diet mentality for good....but WITHOUT restricting yourself, punishing your body, (and definitely WITHOUT ever having to use words like macros, low-carb, or calorie burn) check out Leanne's FREE Stressless Eating Webinar @ www.StresslessEating.com See omnystudio.com/listener for privacy information.

Binge-Free Brain Part 3: Beyond Biology - How Your Female Brain Shapes Your Relationship with Food (Outweigh)

There’s no such thing as having it all. Every success takes sacrifice. Amy’s guest today is actress, singer, song-writer, wife & brand new mom, Mackenzie Porter! With her packed career and being in entertainment, Mackenzie definitely asked herself: “Can I have a baby and continue my work?” (a thought none of us should have, but we most certainly do!) This leads to a quote from Shonda Rhimes that we love:  “Whenever you see me somewhere succeeding in one area of my life, that almost certainly means I am failing in another area of my life.”  Her point being there’s no balance or “having it all” because perfection is impossible and we need not have those standards or be expected to do it all…just work hard and do our best where we are in each moment. 
 
Mackenzie grew up on a bison and cattle ranch in Canada….so obviously Amy asks her if she knows the Bison Storm Analogy! They also talk about how Mackenzie started taking piano, violin and singing lessons at just 4-years-old, her acting career (Amy loved the show Travelers she was in on Netflix a while back), what it’s like to work with actors and other singers, shooting her shot with Walker Hayes, her new album ‘Nobody’s Born With a Broken Heart’ + songs on it, how writing is therapeutic, not comparing ourselves to others on social media & 4 Things Gratitude: Mackenzie shared 1) what she’s thankful for today, a show she’s obsessed with, a song she loves and a drink that’s been bringing her joy during this season of life! 
HOST: Amy Brown // RadioAmy.com // @RadioAmy 
GUEST: Mackenzie Porter // @mackenziepmusic  See omnystudio.com/listener for privacy information.

The Power of Innocent Confidence & More with Mackenzie Porter

Amy & Kat share recent highs & lows from their lives...this leads to convos about grace, humanity (the light & dark side of it), cookies, 'The Gayle Tuck', how Amy's daughter wants a flip phone (so Gen Z of her) and more!!
Amy shares 2 quotes in this episode:
1. “Twenty years from now, the only people who'll remember if you worked late are your kids.” ―Unknown
2. “Even if you’re on the right track, you will get run over if you just sit there.”  —Will Rogers 

HERE is the Aritzia satin blouse Amy talks about! 
Producer Houston's fave cookie recipe (sans the nuts and oats if you want) can be found HERE (sharing this in the show notes because after he heard Amy & Kat talking cookies he thought we should know about this recipe!)
Call us: 877-207-2077
Email: 4ThingsWithAmyBrown@gmail.com
HOSTS:
Amy Brown // RadioAmy.com // @RadioAmy
Kat Defatta // @Kat.Defatta // @YouNeedTherapyPodcast // YouNeedTherapyPodcast.com See omnystudio.com/listener for privacy information.

Howdy: You're a Nutcase (5th Thing)

OUTWEIGH: Feel like your mind and your thoughts are holding you hostage when it comes to eating when you're not even hungry? Part 2 of our Binge-Free Brain series tackles the surprising truth: your beliefs about food are shaping your habits, not the other way around. We'll explore 3 common beliefs that can fuel binge eating, like "food makes me feel better" or "I'm powerless against cravings." Discover how to challenge these limiting beliefs and rewrite your food story for lasting change.


HOSTS:
Amy Brown // RadioAmy.com // @RadioAmy
Leanne Ellington // StresslessEating.com // @leanneellington

To learn more about re-wiring your brain to heal from the all-or-nothing diet mentality for good....but WITHOUT restricting yourself, punishing your body, (and definitely WITHOUT ever having to use words like macros, low-carb, or calorie burn) check out Leanne's FREE Stressless Eating Webinar @ www.StresslessEating.com See omnystudio.com/listener for privacy information.

Releasing Shame, Dating with Curiosity, Learning to Adult, Yes Chef

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