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Heart Led Wellness
By Ashlyn BurnettHealth & Fitness
Based on Podcast App listening data
Heart Led Wellness episodes
- 33: Feeling bad about your body? Don’t fall into these 2 common traps that will keep you stuck!
When you have bad body image days (or months like I used to) what do you do about it? Have you ever said “screw it” around food and eaten more than your body wanted, leaving you feeling sick and guilty? Or do you wonder why sometimes you get super obsessive around food and have to count every calorie and look at every ingredient before you can eat it? Today I’m talking about why this happens from a nervous system perspective, and what you can do about it to end these cycles for good. I feel more passionate than ever before about helping you heal your relationship with your body and food once and for all so you can spend your precious time on earth doing something more important than worrying about if you will eat dessert or not.
Press play to hear…
- A really important message I need you to hear after an experience I had surrounding death this week!!
- The real reasons you have bad body image days
- How to end the cycle of feeling bad about your body and then obsessing over food
- A model for looking at life that explains why you keep under or overeating
- Why trying to change you thoughts about your body won’t work
- 2 common traps people fall into on bad body image days
- How the nervous system and polyvagal theory explains these 2 traps
- How to avoid saying “screw it” around food
- How to avoid feeling obsessive around food
- The many layers of healing this cycle and where to start
- Can you have a desire to lose weight and follow “heart led eating”?
- In the moment strategies for when you feel bad about your body
- How to expand your nervous system capacity with body image
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: [email protected]
Intro music created and produced by Wavesy!
Disclaimer: Nothing in this episode is to be taken as medical advice. Please speak to your own physician or functional medicine practitioner before making changes in your life.
43 min - 36: Potatoes help regulate the nervous system: Mind blowing information on how whole carbs impact your emotional health
What you choose to eat everyday plays a huge role in your mental health and nervous system health. The nervous system inside your gut is extremely important in your moods, emotions, and ability to handle stress. Whole food carbohydrates are especially important for creating a healthy nervous system, and this episode explains why! Having nutritional knowledge like this about how to best support your body is key in healing your relationship with food. You don’t have to give up your love for health just because you want to eat “intuitively”. You can have both health and food freedom!
Learn about…
- Why you shouldn’t give up your love for nutrition in the name of food freedom
- How the food you eat impacts your nervous system and mental health
- How carbohydrates help regulate your nervous system
- How starchy foods impact your gut and therefore your nervous system
- Mind blowing facts about the nervous system inside your gut!
- How your gut microbes impact your nervous system
- Why your gut health matters more than your brain health
- How to create more GABA neurotransmitters from your gut
- How to increase serotonin in your brain through your diet
- Why high protein meals are not great for serotonin production
- The thanksgiving turkey tryptophan myth
- Blood sugar dysregulation and stress
- The one type of food that helps balance blood sugar and cortisol spikes
- The energetic way root vegetables help with anxiety and stress
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: [email protected]
Intro music created and produced by Wavesy!
Disclaimer: Nothing in this episode is to be taken as medical advice. Please speak to your own physician or functional medicine practitioner before making changes in your life.
39 min - 35: Surprising benefits of having a natural period (not hormonal birth control) & how to get it back if it’s missing: Hypothalamic Amenorrhea recovery low down
Missing your period? Taking hormonal birth control? Listen to learn the surprising negative health effects of not ovulating or having a natural period. Hypothalamic amenorrhea occurs when your period goes missing due to stress (physical, mental, or emotional stressors) and is more common than you might think! If you are wanting to heal your relationship with food and also get your period back, this episode is for you! Subscribe so you don’t miss future episodes addressing common myths about HA recovery like if you can be vegan and still recover, how to lose weight after recovery, and how long it takes to get your period back!
Listen to learn…
- Why is it SO important to have a natural period?
- How does estrogen and progesterone benefit your health (outside of pregnancy)?
- How can disordered eating in your teen years impact your hormones?
- How the health of your monthly cycle is a reflection of your overall health
- My journey of losing my period and how I got it back
- What happens hormonally in each week of the monthly cycle?
- Why ovulation is the main event of the cycle
- What are the risks of not ovulating? (must know!)
- BIG health risks of not having a period
- Do you have Hypothalamic Amenorrhea (HA)?
- The differences between PCOS and HA
- Root causes of HA (physical and emotional)
- How nervous system dysregulation affects missing periods
- Why your “skinny” friend has her period and you don’t
- Why hormonal birth control is NOT the answer to balancing your hormones
- Scary truths of hormonal birth control
- How trauma impacts hormones
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me: [email protected]
Intro music created and produced by Wavesy!
Disclaimer: Nothing in this episode is to be taken as medical advice. Please speak to your own physician or functional medicine practitioner before making changes in your life.
1 hr 7 min - 34: How to eat sweets without losing control: A practical guide for eating soul foods on holidays (or any day)
It’s Halloween!!!!... which means it’s the start of the holiday season in America! For so many people (including my previous self) the holidays are full of stress and obsession over food and body things! There are so many gatherings centered around food, and especially desserts. How can you navigate this without feeling out of control? Listen to today’s episode to learn how you can eat these delicious treats (on holidays or any day) without overdoing it and disrespecting your body’s desire to feel physically good. You can have both…soul pleasure and a healthy body.
Tune in to learn…
- My own relationship history with desserts and treats
- The physical reason why desserts can feel addicting
- Can you value your physical health and still eat “unhealthy” desserts?
- What are “soul foods”?
- How to honor BOTH your soul and body while eating desserts
- How to eat desserts on holidays without overeating and regretting it
- 5 key steps to eating sweets from a heart led place
- How to use nutritional knowledge and still feel free around food
- Why trying to hear “fullness” cues with desserts doesn’t work
- Do I eat candy on Halloween? (My answer might surprise you!)
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me: [email protected]
Intro music created and produced by Wavesy!
Disclaimer: Nothing in this episode is to be taken as medical advice. Please speak to your own physician or functional medicine practitioner before making changes in your life.
44 min - 32: Is “high vibe” living making you sick? Why negative emotions aren’t a problem and how FEELING them makes you more magnetic
Stress doesn’t cause disease! Anger doesn’t cause disease! Trying to be positive and high vibe all the time so you don’t attract negative things into your life misses a huge part of the picture…YOU. You are the one holding your emotions and how you hold them matters more than the emotion itself! In this episode I explain how suppressing negative emotions can backfire on our health, relationship with food, and ability to manifest good things. Regulating. your nervous system can make you a magnetic manifestor that attracts more amazing things in your life…not because you are “high vibe” all the time, but because you change your baseline of operating.
Find out…
- Why do so many of us fear our negative emotions?
- What the law of attraction and manifestation communities have wrong about negative emotions
- What to do if you’re scared of your negative emotions attracting bad things into your life
- What is emotional suppression?
- Signs you’re suppressing your emotions
- The problem with emotional hierarchy
- Are “low vibe” emotions really a problem?
- Why stress does NOT directly cause disease
- What actually happens biologically when we don’t feel our emotions?
- What happens to your nervous system when you suppress emotions?
- What is emotional hormesis?
- The real secret to manifesting amazing things in your life!!
- What does all of this have to do with food and body?
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me: [email protected]
Intro music created and produced by Wavesy!
Disclaimer: Nothing in this episode is to be taken as medical advice. Please speak to your own physician or functional medicine practitioner before making changes in your life.
45 min - 31: My story from rock bottom to heart-led-living: How perfectionism, disordered eating, and mental/physical health issues almost took my life and how I came back home to myself
This is a big episode. I finally feel ready to open up and share the vulnerable and intimate details of my own story. People and clients often ask me how I got into the world of health and wellness, coaching, nervous system regulation, food freedom, and mental health…and it’s all because of my own personal evolution. I live and breathe everything I share about on my podcast because it truly changed my life. Listen to this episode to learn how I went from rock bottom (severe mental health challenges and physical health struggles) to thriving and feeling so in love with life! I hope this heart-to-heart conversation can inspire someone out there to shift their own life and choose recovery.
I dive into…
- Why I don’t believe in “trigger warnings”
- All the vulnerable details of my journey from rock bottom to hope and healing
- My evolution from severe depression, anxiety, an eating disorder, self-hate, acne, hormonal imbalances, and unhealthy coping mechanisms to true health, self love, and freedom!
- How my physical health issues evolved into mental health challenges
- How perfectionism and self-hate almost killed me
- The biggest piece I was missing when trying to heal my mental and physical health
- Going from extreme numbness to living with a open feeling heart
- My biggest tips for humans who are struggling now
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me: [email protected]
Intro music created and produced by Wavesy!
Disclaimer: Nothing in this episode is to be taken as medical advice. Please speak to your own physician or functional medicine practitioner before making changes in your life.
40 min - 30: Food cravings come from the nervous system: How eating feels in each of the 3 nervous system states & tips for getting back to regulation
Have you ever tried to use willpower to keep yourself from eating your cravings? Or confused about why you end up on the couch with a bag of salty chips every night, despite your efforts? Or maybe you don’t understand why you never feel satisfied or full at the end of a meal? All of these examples can be explained through the lens of the nervous system! In today’s episode, I am expanding on how our food cravings shift depending on what state of the nervous system we are in. Eating feels very different in each of the 3 states, and you can use this information to give yourself the support you are needing to come back into regulation.
Find out…
- Why healing your relationship with food isn’t really about food
- How does the nervous system relate to your food cravings?
- The different foods we crave in each of the 3 nervous system states
- Why do we crave different foods?
- How do our cravings help regulate our nervous system and bring us back to balance?
- How eating feels in each of the 3 states
- The real reason you eat when you’re not hungry
- Why salty and creamy food cravings can tell you a lot about your nervous system
- How can overeating be helpful in the dorsal vagal state?
- How to eat “soul foods” from a regulated state
- Action steps for you to regulate your nervous system so you feel in control around food
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me: [email protected]
Intro music created and produced by Wavesy!
Disclaimer: Nothing in this episode is to be taken as medical advice. Please speak to your own physician or functional medicine practitioner before making changes in your life.
47 min - 29: 5 things no one is telling you about the power of walking for your nervous system + why 10,000 steps per day is a scam
You may be familiar with the benefits of walking for your physical health, but are you aware of the mind blowing benefits of walking for your nervous system? Walking is one of the most accessible resources you can have in your nervous system support toolkit! In this episode I dive into what happens on a brain, nervous system, and hormone level in the body when we go for a walk. I also answer the question of how much walking is necessary to receive these benefits, and debunk the common advice to aim for 10,000 steps per day.
Find out…
- 5 ways walking supports your nervous system
- How does blood flow to your brain affect your mental health?
- How to increase blood flow to your brain
- How to get out of the freeze state without shocking your system
- Can walking change the state of your nervous system?
- How your vision changes in relation to your nervous system
- The connection between the eyes and the vagus nerve
- What hormones are released when we walk and what do they do?
- What are “hope molecules” and how can you release more of them?
- How bilateral stimulation quiets your fear response
- How much do you need to walk to receive health benefits?
- The scam of 10,000 steps per day
- Can you walk too much?
- The sweet spot to aim for everyday
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me: [email protected]
Intro music created and produced by Wavesy!
Disclaimer: Nothing in this episode is to be taken as medical advice. Please speak to your own physician or functional medicine practitioner before making changes in your life.
35 min - 28: How to dine out when you’re health conscious but crave food freedom: Leave restaurants guilt-free and nourished
Do you feel conflicted about valuing your health but also wanting to eat out at restaurants with no guilt? So many people get into the health and wellness world but then realize they aren’t fully living anymore and “balance” is not a part of their normal vocabulary. Worrying about seed oils, gluten, non-organic food, inflammatory ingredients, artificial additives, all the calories…its exhausting! Food freedom means you can eat out and feel obsession-free, but that doesn’t mean you have to completely give up your nutrition knowledge or desire for strong health. Listen to this episode to learn practical strategies that give you the best of both worlds!
Find out…
- My story from health obsessed and never eating out to finding balance and freedom
- The truth about restaurants and why I don’t eat out often
- How can you eat out without obsessing about the ingredients?
- How can you choose restaurants that meet your health standards?
- How to order your meal and speak up for yourself
- What to do if there is nothing you can eat at a restaurant (as a plant based eater)
- How can you avoid feeling deprived?
- How to stop overeating or feeling guilty after eating out
- How to eat “fun foods” without overdoing it
- Why does the energy you’re eating with matter more than the food itself?
- How to make body/mind/soul food decisions
- How to avoid the “screw it” mentality
- What to focus on if you feel anxious about the calories/low quality 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: [email protected]
Intro music created and produced by Wavesy!
Disclaimer: Nothing in this episode is to be taken as medical advice. Please speak to your own physician or functional medicine practitioner before making changes in your life.
48 min - 27: Sabotaging your goals: How your nervous system keeps you from reaching your potential
Do you say you want one thing but can’t seem to stick with the habits needed to get there? You say you want to lose weight, but you find yourself overeating every night. Or you say you want to get your period back and balance your hormones, but you keep doing intense workouts and restricting your food? Self-sabotage is a very common trap to fall into! But there is a deeper root cause to self-sabotage that is often not talked about…u]you are not “broken” and there is nothing wrong with you. What if self-sabotage was actually a way your nervous system kept you feeling safe? Listen to this episode find out the real meaning behind self-sabotage and how you can let go of it for good!
Find out…
- What is self-sabotage?
- Why do you stop yourself from reaching your goals?
- The truth of why you say you want one thing, but act in the opposite way
- 2 common root causes of self-sabotage
- What’s the even deeper root that’s not talked about enough!?
- Are you afraid of success?
- How does perfectionism keep you from reaching your goals?
- Nervous system dysregulation and self-sabotage
- Is it self-sabotage or self-soothing?
- What does your “inner firefighter” have to do with this?
- How to create new habits and actually stick with them
- How to heal self-sabotage for good
- A tip for you to focus on this week that will help!
Links Mentioned
Free Root Cause Identifier Quiz! (see what the root cause of your food struggles is)
JOIN Heart Led Eating
My DIY Somatics Masterclass
Connect with me on Instagram @heart.led.wellness (I'm on my stories everyday!)
1-on-1 Coaching info
Email me: [email protected]
Intro music created and produced by Wavesy!
Disclaimer: Nothing in this episode is to be taken as medical advice. Please speak to your own physician or functional medicine practitioner before making changes in your life.
35 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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