4 Things with Amy Brown

In this episode, Amy’s talking about alcohol—how it impacts us physically, mentally and emotionally. She discusses hangxiety (that next-day anxiety after drinking) and how to avoid feeling ‘blah’ after a drink. Amy also shares what she’s learned about drinking through conversations with her kids, her own life experiences, and even what Al-Anon meetings have done for her overall well-being. Plus, she offers tips for smarter drinking, the best and worst drinks for hangxiety, and some non-alcoholic options she’s discovered. Whether you’re navigating holiday parties or just rethinking your relationship with alcohol, this chat is for you. Oh, and Amy closes with 4 things she’s grateful for—because gratitude is always a good idea!!

Shop cute things & support Haiti HERE (use code AMY20 for 20% off) 

For the ‘unbooze’ pills that Ray told Amy about click HERE (use his code SZN23 for a discount)

HOST: Amy Brown // RadioAmy.com // @RadioAmy

See omnystudio.com/listener for privacy information.

A listener email about the 'be a purple thread' analogy inspired today's chat with Amy & Kat. Amy puts her own spin on the concept using food analogies—like salt, vanilla, butter, and pizza crust—to remind you of your importance in this world. This sparks a wild story about Amy's dad getting arrested in Saudi Arabia and a creepy "plain vanilla vs. French vanilla" photographer moment from Amy’s teenage years. Kat recalls last year’s viral video of the boy playing "doorholder #3," reminding us that everyone plays an essential role.

Plus, find out how you can help a listener bring their adopted child home from Haiti faster by signing a change.org petition HERE! 

And don’t miss the chance to do some win/win shopping: Shop here with code AMY20 to save 20%—ALL proceeds go to Haiti (4 things puzzle, gratitude journal, totes, pullovers, cool mom, cat mom, dog mom, born year items & more!!) 

Today’s Quote:

“There are two wolves and they are always fighting. One is darkness and despair. The other is light and hope. Which wolf wins? Whichever one you feed.” - Unknown

Call us: 877-207-2077

Email: [email protected]

HOSTS:

Amy Brown // RadioAmy.com // @RadioAmy

Kat Vanburen // @KatVanburen // @YouNeedTherapyPodcast // YouNeedTherapyPodcast.com

See omnystudio.com/listener for privacy information.

OUTWEIGH: In the third part of our holiday series on Outweigh, Amy and Leanne tackle a topic that resonates with many women during this time of year: dealing with fears of holiday weight gain and body anxiety.

Amy sets the stage by acknowledging how these fears can intensify with the increased focus on food and body image that the season brings. Leanne delves into the root of these anxieties, explaining that the fear of weight gain often stems from deeper self-worth issues rather than just the number on the scale.

You'll learn how to reframe the holiday season as an opportunity to prioritize mental and emotional well-being instead of fixating on weight. By inviting you to detach from external pressures and celebrate your bodies for what they can do, you'll learn how to take a more compassionate approach to the holidays, so you can embrace the season with less pressure and more self-love.

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.

The Co-Founder and President of Siete Chips, Veronica Garza, is here to talk with Amy about how she created an amazing brand of delicious grain-free Mexican food from a health based dietary need that she had. 

People say not to mix business and family, but for the Garza family their business is their family and we absolutely love that! They live by their core value of “Family first, family second and business third,” and everyone from their customers to their business partners are included in their family. Amy & Veronica talk about all their amazing products and why celebrities are so obsessed with Siete. 

Amy and Veronica then talk about how a brand that started with just chips has created such a powerful social media presence and how you feel nothing but love and passion from the company. 

Finally, we know Amy is always thankful for Siete Chips, but what is Veronica grateful for? 

To check out Siete Family Foods Click Here

To order on amazon Click Here

HOST: Amy Brown // RadioAmy.com // @RadioAmy

See omnystudio.com/listener for privacy information.

Amy & Kat both share hi/low moments from their lives (and why it’s important for us to bring up the lows) + recipes you need in your life right now + a dash of wisdom for your holiday sanity (you’re allowed to have boundaries even over Thanksgiving & Christmas!) + more! 

“When you text your friend: ‘We got this! Knowing damn well we don’t got this and we both need vacation, therapy, a cocktail, and/or a nap!’” - random meme that made Amy laugh (so she made it today’s quote!) 

Speaking of needing a cocktail…Kat is bringing it with the best holiday treat recipe. While what she shares is for adults, you could totally make it as a mocktail or do the peppermint rim on a good ‘ol cup of hot chocolate. Recipe is below (along with Amy’s mac & cheese recipe if you need a last minute dish for Thanksgiving!) 

Amy has a 20% off code for 4 Things & Espwa items! Use Code: AMY20 to save 20% on ‘4 Things Gratitude Journals’ & all other Espwa/4 Things items. CLICK HERE to shop & support Haiti. Check some gifts off your list….and support Haiti….it’s win/win shopping! 

Kat’s ‘Peppermint Espresso Martini’ Recipe: 

- 2 parts vodka

- 1 part coffee liquor 

- 1 part peppermint mocha creamer 

- 4 espresso ice cubes (Kat used Trader Joe’s iced coffee concentrate & poured in an ice cube tray!) 

- Mix in blender 

- Dip the rim of each glass in melted semi sweet chocolate chips and then immediately dip in crushed candy canes! 

Amy’s ‘Alabama Mac & Cheese Yo!’ Recipe:

- 8 oz large elbow macaroni noodles

- 2 tbsp butter

- 1 c half & half

- 1 c milk

- 3 eggs

- 8 oz extra sharp cheddar

- 4-6 oz good parmesan (grated)

- 5 slices American cheese

Preheat the oven 350 degrees. Cook macaroni in salted, boiling water for 8 minutes. Butter iron skillet* and spread 4 oz cheddar on the bottom of the pan. Set aside. Mix half & half, eggs, and milk together in a separate bowl. Butter cooked noodles and mix in parmesan cheese. Layer noodles on top of cheese in an iron skillet. Pour egg mixture over noodles and make sure all are coated. Add slices of American cheese and remaining cheddar on top. Bake at 350 for 30 minutes and then at 400 for 10 minutes. Enjoy!

*Iron skillet is recommended, but totally optional. Can be done in a regular baking dish if that is all you have! 

Call us: 877-207-2077

Email: [email protected]

HOSTS:

Amy Brown // RadioAmy.com // @RadioAmy

Kat Vanburen // @KatVanburen // @YouNeedTherapyPodcast // YouNeedTherapyPodcast.com

See omnystudio.com/listener for privacy information.

OUTWEIGH: In the second part of our holiday series on Outweigh, Amy and Leanne address a challenging topic: handling "food pushers" and unsolicited comments about your body during family gatherings. 

Amy introduces the discomfort and triggering nature of these situations, while Leanne helps listeners understand the motivations behind food pushing—often rooted in cultural norms or personal love languages—and explains how unsolicited comments about weight typically reflect the other person's issues rather than your own.

Together, they provide practical tips for setting boundaries without guilt, offering polite yet firm responses to food pushers and examples of how to address unwanted comments about your body respectfully while protecting your peace. 

To further support you, there's also a helpful PDF with scripts and cheat sheets, equipping you with the tools you need to navigate these tricky situations during the holidays confidently.

Cheat Sheets mentioned: https://stresslesseating.com/holiday

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.

Amy’s diving into 4 things that all tie together perfectly for this time of year!

First Thing: creative ways to recharge during the holiday season.

Second Thing: tips for navigating the holidays when you're going through heartache.

Third Thing: how to declutter your calendar when the invites (and obligations) start piling up.

Fourth Thing: letting go of sentimental things—Amy shares some helpful questions to ask yourself so you can free up space in your home and your mind.

HOST: Amy Brown // RadioAmy.com // @RadioAmy

See omnystudio.com/listener for privacy information.

Amy & Kat talk about the ‘toothbrush on scalp’ trend + how to feel better instantly (according to a neuroscientist) + if someone likes you/is really attracted to you then they think THIS about you + why couples should admit their ‘crazy’ when they first start dating + more! 

QUOTE: “Too young to retire, too old to learn TikTok” (from the El Arroyo Sign) 

Do the below things if you’re feeling a certain way and you want to instantly feel better (this is from TJ Power, a neuroscientist):

Angry - sing

Burned out - walk 

Overthinking - write

Anxious - breathe

Stressed - exercise 

Sad - gratitude

Lazy - cold shower

Impatient - reflect on progress 

Shout out to the UNHEARD episode. :) 

Have the day you need to have!

Call us: 877-207-2077

Email: [email protected]

HOSTS:

Amy Brown // RadioAmy.com // @RadioAmy

Kat Vanburen // @KatVanburen // @YouNeedTherapyPodcast // YouNeedTherapyPodcast.com

See omnystudio.com/listener for privacy information.

OUTWEIGH: Welcome to the first part of our holiday series on Outweigh, where Amy and Leanne tackle a challenge that many listeners face during this festive season: navigating holiday gatherings without the burden of food guilt. 

As the holidays approach, the temptation of indulgent foods can lead to feelings of being "out of control." We dive deep into understanding the roots of food guilt, often stemming from black-and-white thinking and the typical dieting culture that surrounds us. We'll explore how this "all-or-nothing" mentality not only perpetuates guilt but also fuels a cycle of overeating followed by restriction.

We talk about the importance of shifting from a 'scarcity' mindset—where indulgence feels like a last chance—to an 'abundance' mindset that fosters a healthier relationship with food. And we will share practical strategies and real-life examples from clients' journeys to illustrate this shift, making the holidays a time for celebration rather than guilt.

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.

In this ‘OG’ 4 Things episode Amy talks about the benefits of a ‘phone-free hour’ each day, how celebrating small wins keeps us going, the tough side of love (those hard talks with kids or in any relationship) and a twist on the bucket list that’ll remind you how much you’ve already accomplished. 

Here is the Danae Hays TikTok if you need a laugh! (but also reminder: don’t comment on people’s bodies…you never know what they are going through!) 

And here’s the episode Amy did with Danae last year! 

HOST: Amy Brown // RadioAmy.com // @RadioAmy

See omnystudio.com/listener for privacy information.