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Heart Led Wellness
By Ashlyn BurnettHealth & Fitness
Based on Podcast App listening data
Heart Led Wellness episodes
- 95: Simple things you can do everyday to prevent binge eating
We can talk all day long about how to “manage” urges to binge in the moment…but what if we could prevent those urges from happening in the first place?! In today’s episode I’m sharing 8 simple things you can do every day to prevent yourself from bingeing. I do these things in my own life and my clients have seen drastic shifts in their relationship with food from these action steps as well!
I discuss…
- The difference between dealing with binge urges vs preventing them in the first place
- How to get to the place of never having an urge to binge again
- What full recovery from disordered eating can look like
- 8 things you can do every day to prevent bingeing
- Why I don’t agree with “food is just fuel”
- How to take away “healthy” and “unhealthy” labels around food (even though you know some foods are actually healthier)
- How to have your trigger foods in your home without bingeing
- How to approach the “last super” mentality
- Eating adequately
- The difference between mentally processing your feelings and somatically processing them
- How to heal the root causes of your binge eating
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me at: [email protected]
Music created and produced by Cam Roberts
41 min - 94: What I eat in a day
“What do you eat in a day?” is a question I get asked often and today I’m going deep into this subject. In the intuitive eating world, these videos are often shunned, but I have a different opinion on them that I’m sharing with you here. Plus I’m revealing the curtain on how I navigate food on a daily basis!
I discuss…
- My unpopular opinion around “what I eat in a day” videos
- The toxic food behaviors I see on social media
- Benefits of “what I eat in a day” videos
- How to curate your social media to be more aligned with the relationship with food you want
- Why you might be obsessed with watching food related videos
- Why food videos feel comforting to our nervous systems
- The trap of trying to copy what other people are eating
- What I eat in a day
- How I eat in a day
- Why it’s so hard for you to just eat when you’re hungry and stop when you’re full
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me at: [email protected]
Music created and produced by Cam Roberts
31 min - 93: How to tell if you’re physically hungry or mentally hungry (body hunger vs brain hunger deep dive)
One question I get asked often is, “How do I tell the difference between physical hunger and just mentally craving food?” This is a super important question because in order to have an easy relationship with food AND maintain a healthy weight for the rest of our lives, we need to learn how to eat from body hunger instead of brain hunger. In today’s episode, I go deep into the difference between these two types of hunger and what to do when you want to eat even though you’re not hungry.
I discuss…
- Why your hunger and fullness cues can get “messed up”
- How a history of disordered eating can impact hunger and fullness
- What is body hunger?
- What is brain hunger?
- How to tell the difference between physical hunger and just mentally craving food
- Why it’s so important to eat from body hunger
- How eating when you’re hungry impacts your weight
- What is the root cause of brain hunger?
- How to deal with a mental desire for food when you’re not hungry
- How your nervous system impacts your hunger
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me at: [email protected]
Music created and produced by Cam Roberts
25 min - 92: How somatics can drastically heal your relationship with food and your body
What the one skill that can change your relationship with food and your body more than anything?...SOMATICS! You know how it feels almost impossible to talk yourself out of a binge? Yeah, that’s because we have to feel our way out of a binge instead. In today’s episode, I’m sharing what somatics is and how it can impact your relationship with food. Plus I share a breakdown of how to implement somatics into your life today!
I discuss…
- The number 1 skill that helps my clients heal their relationship with food permanently
- Why talk therapy and affirmations don’t create lasting change
- Why it’s impossible to talk yourself out of a binge and what to do instead
- How over-thinking and under-feeling is making food feel chaotic
- What are “somatics”?
- How somatics can radically change your relationship with food
- A step-by-step breakdown of a somatic practice
- How somatics personally changed my life
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me at: [email protected]
Music created and produced by Cam Roberts
34 min - 91: Sneaky reasons why you’re still bingeing or overeating
It’s 9pm and you want to eat the whole pantry…even though you promised yourself that today would be the day you would finally stick to your plan. Maybe you know that restricting your food can lead to bingeing, so you’re trying to eat enough throughout the day…but you’re still bingeing! Today, I’m sharing 4 reasons why you might still be bingeing or overeating even though you’re not restricting anymore.
I discuss…
- How binge eating impacts your physical and mental health
- The biggest mistake that keeps you bingeing and overeating
- 4 reasons why you’re still bingeing even if you’re not restricting anymore
- Signs that you’re still mentally restricting
- Can you eat “diet foods” and still have food freedom?
- How trying not to binge can backfire
- What is permissive eating?
- How to address the “screw it” mentality
- The deeper root causes underneath your overeating
- How to heal the root cause of your binge eating
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me at: [email protected]
Music created and produced by Cam Roberts
34 min - 90: A step-by-step guide to heal your relationship with food FOR GOOD
What if this could be the year that you end a lifetime of food and body struggles FOR GOOD?! In today’s episode, I’m pulling back the curtain and sharing my exact step-by-step guide to heal your relationship with food by addressing your nervous system and the root causes underneath it all. Instead of setting another weight loss resolution this year, what if you set a goal to actually heal your relationship with food so you could experience a lifetime of ease with food from here on out?
I discuss…
- Why your new year’s weight loss resolutions never stick
- How to achieve your food freedom AND health goals for good this year
- Food healing goals to set this year that don’t involve weight loss
- Why your relationship with food has nothing to do with food…and what it is about
- What is Heart Led Eating?
- A step-by-step guide to heal your relationship with food for good
- The connection between food and your nervous system
- How to grow your nervous system capacity
- The 8 root causes underneath food dysregulation
- How to heal your root cause
- Body, mind, and soul wisdom to make food decisions from love
- How to re-learn hunger and fullness
- How to use your nutrition knowledge without feeling obsessive or orthorexic
- How to eat soul foods without feeling out of control
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me at: [email protected]
Music created and produced by Cam Roberts
28 min - 89: 6 mistakes you’re making if you’re missing your period (even though you’re not under weight)
You might not need to gain weight to get your period back…you might just need to shift your habits a bit to be more optimal for your hormones. Many women struggle with period loss (hypothalamic amenorrhea) even though they are not underweight. This was the case for me too, so I have a lot of experience with how to bring your period back even if you’re not underweight! Today, I’m sharing 6 reasons why your period could be missing that have nothing to do with your weight!
I discuss…
- How you can lose your period even if you’re not underweight
- How macronutrients impact your hormones and period
- Why I don’t agree with eating tons of “junk food” to get your period back
- How nervous system dysregulation can impact your hormones and period
- Common traumas I see associated with period loss and hypothalamic amenorrhea
- Ways you might be over-stressing your body outside of food
- How meal timing impacts your hormones
- My thoughts on intermittent fasting
- What body fat percentage do you need in order to ovulate
- Ovulation set point theory
- How binge-restrict cycles can impact your hormones
- How food dysregulation can lead to missing periods even at a healthy weight
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me at: [email protected]
Music created and produced by Cam Roberts
31 min - 88: A raw and real talk: How under-eating impacts your physical and mental health
If you’ve been undereating, this episode could change your life. Under eating and restricting your food are not things to brush under the rug or take lightly. They have long term physical impacts on your body and life and I want you to have informed consent before you continue to eat in this way. In today’s episode I share the raw and real consequences of under fueling your body. If you someone in your life is struggling with undereating, send them this episode.
I discuss…
- The nervous system root cause of undereating
- How undereating affects your appearance
- How undereating affects your hormones and fertility
- The real dangers of bone loss with restricting your food
- How your gut is affected by not eating enough
- How your organs can be damaged from undereating
- How undereating can lead to insulin resistance
- How undereating can damage your nervous system
- The huge wakeup call I had that pulled me into recovery
- How to choose eating disorder recovery for good
- A practical place to start with healing your relationship with food
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me at: [email protected]
Music created and produced by Cam Roberts
37 min - 87: Is it your metabolism? Or is it your relationship with food that’s keeping excess weight on your body?
Yes, your metabolism plays a role in your weight…but you know what plays an even BIGGER role? Your relationship with food!!!! So many of my clients blame their weight on their metabolism, when there is actually a food relationship issue that needs to be healed first. In this episode I unpack how to heal your relationship with food by expanding your nervous system capacity and addressing the root causes underneath it all.
I discuss…
- Physical things that can impact your metabolism and weight
- How your dysregulated relationship with food could be at the root of it all
- How to lose weight even if you have a “slow metabolism”
- The patterns I see over and over in my clients with excess body weight
- A deep dive into the nervous system and food connection
- How using food to regulate your nervous system could be happening subconsciously
- What is your “nervous system capacity” and how do you grow it?
- The epidemic of small nervous system capacities in our modern world
- The root causes underneath your nervous system dysregulation
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me at: [email protected]
Music created and produced by Cam Roberts
29 min - 86: What your food habits tell me about your nervous system
The odd things you do with food might not be so “odd” when you see how they are related to your nervous system. And you’re so not alone with these food behaviors, as millions of humans are doing the exact same thing in secret. Today I’m sharing 7 food behaviors I hear from clients all the time (and I’ve experienced them in my past too!) and what they mean about your nervous system!
I discuss…
- 7 behaviors you may be doing with food and what they mean about your nervous system
- Why you want to eat in private and hide your eating
- How your parents may have contributed to your food habits today
- Feeling like desserts and treats are “bad”
- Why you cut slivers off the brownies on the counter
- How rejecting your sweet tooth backfires
- The root cause of calorie counting in your head
- Why you feel protective over your food
- Why you feel out of control when other people cook for you
- Why you feel like a bottomless pit with food at the end of the day
- How watching “what I eat in a day videos” could be a sign of a lack of trust
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me at: [email protected]
Music created and produced by Cam Roberts
36 min
About Heart Led Wellness
From the publisher's feed
The Heart Led Wellness Podcast is hosted by Ashlyn Burnett, a National Board-Certified Health and Wellness Coach and Integrative Healthcare graduate, who has helped 500+ women learn to eat the way…
naturally thin people do...no tracking, no rules, no obsessing. Rooted in Polyvagal theory and somatic healing, this show teaches you how to heal your relationship with food at the nervous system level so you can finally eat from your body instead of your brain. New episodes every week. Follow Ashlyn on Instagram @heart.led.wellness.
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