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Heart Led Wellness
By Ashlyn BurnettHealth & Fitness
Based on Podcast App listening data
Heart Led Wellness episodes
- 26: A day in the life of regulating my nervous system: Practical habits, routines, and practices to support your nervous system!
Talk about “regulating your nervous system” is everywhere, but what does this actually mean in the context of a normal day of life? In this episode, I go through an entire day in my own life and share all the little (and big) tips I have for supporting my own nervous system. Your routines, habits, and lifestyle practices greatly impact the health of your nervous system, as does the deeper inner healing work. I cover it all in this episode, from super practical tips to the subtle inner shifts you can make to feel more grounded on a daily basis.
Find out…
- How has understanding my nervous system changed my life?
- Nervous system myths
- How do you “regulate your nervous system”?
- A real day in my life regulating my own nervous system
- What lifestyle changes can you make to support your nervous system?
- Practical habits to encourage parasympathetic activity
- How to do the “inner work” during your day
- Morning and evening routines for your nervous system
- A real example from my own life of handling a trigger
- What to do when you experience dysregulation in public?
- The most important factor for creating a flexible nervous system
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
Acne Safe Skincare (Clearstem Skincare) code "HeartLedWellness" for 15% off
My alarm clock
My face icer
My Blue Light Blocking Glasses
My favorite Red Light therapy device
The essential oils I trust and use
The book light I love
The sleep mask I use
$50 off the Oura ring to track sleep
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.
50 min - 25: Your body’s built-in calorie calculator! Deep dive into hunger and fullness cues
If you’ve ever been on a diet before or had a disordered relationship with food, there’s a good chance that you’ve lost touch with your body’s built in calorie calculator…your hunger and fullness cues. You might wonder how some people can just leave a few bites on their plate without any thought. Or how they can turn down a donut offered to them at work because they “aren’t hungry.” Listen to this episode to learn the mechanisms behind hunger and fullness cues and just how brilliant your body is! There is so much magic that can happen when you re-connect with your body and re-learn how to be a “natural eater.”
Dive into…
- Can you “mess up” your hunger/fullness cues with dieting?
- What to do instead of counting calories
- Can you have both food freedom AND a healthy weight?
- The mechanisms behind hunger and fullness cues
- How does your body calculate how much you’ve eaten?
- A deep dive into how hunger and fullness work in your body
- What happens if you eat when you’re not hungry?
- What happens if you ignore your hunger?
- Hacks to activate your fullness cues so you actually feel satisfied
- How the nervous system impacts hunger
- 9 things that get in the way of feeling your hunger/fullness cues
- Why I hate the advice of 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: [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 - 24: Body comparison: The surprising root cause, how to stop, and how nervous system regulation can help
Are you constantly comparing your body and what you eat to other people? Thinking to yourself, “I wish I could look like her!” This is such a common struggle, but it doesn’t have to be your reality forever! However, I’m not going to tell you to just “stop comparing” and love yourself now. There is so much more to this story and this episode dives deep into the roots of comparison and how the nervous system fits into this puzzle too!
Listen and learn…
- What are the 2 types of comparison?
- Why do we compare?
- The benefits of comparison
- Why is stopping comparison completely unrealistic?
- How can spirituality help you release comparison?
- Comparison through the lens of the nervous system
- How do you heal from obsessive comparison?
- Will changing your body make you compare less?
- The secondary thoughts we attach after comparing that cause trouble
- A comparison example from my own life this week
- Why you shouldn’t need to avoid “comparison triggers” for the rest of your life
- How to actually get to the roots of all of this and heal for good
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 - 23: Popular health and wellness hacks that are horrible for women!
Some of the popular health and wellness hacks you see floating around on social media seem amazing from the outside, but are they actually helpful for women? Many of these trends may not be as great for your health as you think, because men and women are biologically different and require different approaches to health and wellness. In this episode, I discuss 5 popular health practices that you might want to think twice on before trying out.
Find out…
- Major differences between men and women that effect health routines
- A discussion on not taking our anger out on men
- How does a woman’s hormonal cycle impact every area of her life?
- Are men or women able to handle stress more easily?
- Why can’t we trust science when it comes to health interventions for women?
- The top 5 wellness trends that are horrible for women’s health!
- What is hormesis?
- How can stress can be useful and harmful at the same time?
- What can we learn from TCM and Ayurveda to support female hormonal balance?
- How does high cortisol impact progesterone levels and cause disruptions in our period?
- How to be a healthy woman in a world designed for men
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 - 22: What I’ve learned after 7 years of plant-based eating: Don’t make the same mistakes I did
After many years of eating a plant-based diet, I’ve learned so much about what to do and not do when it comes to nutrition. So much of the nutrition advice we see, hear, or read can be conflicting and confusing. In this episode, I share 7 (+ one bonus tip) of my biggest pieces of advice for eating a nutritious diet that is sustainable, enjoyable, and stress free. Whether you’re eating a fully plant based diet, or just focusing on eating more simple whole foods, this episode will give you clarity on making your nutrition strategy work long-term.
Learn about...
- My plant-based journey and how I got into this world
- How a plant-based diet can heal your gut and your brain
- 7 tips for plant based eating
- Mistakes I made early on in my journey that you can learn from
- How to not get lost in the weeds of nutrition advice
- How is a well-planned plant-based diet different from a vegan diet?
- How to not spend hours in the kitchen but still eat healthy
- Commonly missed nutrients to be aware of
- Why vegans aren’t immune to getting sick
- Do you have to eat a 100% plant-based diet or can you eat 90%?
- The problem with your diet becoming your identity
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.
37 min - 21: People pleasing, good girl syndrome, perfectionism, and being highly sensitive: You need to grow your nervous system capacity!
There’s a common pattern I see in people who struggle with their relationship with food, acne, perfectionism, people pleasing, and control. It has to do with your ability to handle charge in your nervous system. No amount of surface level tips to manage stress (like taking deep breaths, going for a walk, meditating, calling a friend, etc) are going to heal the root cause of this pattern! In this episode, we are going deep and straight into the roots of why you feel so obsessive, sensitive, and stressed out…and what you can do about it to finally feel more balanced.
Find out…
- Why deep breathing, meditation, and going on a walk doesn’t heal the root cause of your stress
- What’s the common pattern I see in people who struggle with food, acne, perfectionism, and sensitivity?
- What does it mean to have “a small capacity to handle charge”?
- Symptoms of a small window of tolerance
- What’s the root of people pleasing, peacemaking, being the good girl, and being highly sensitive?
- How a dysregulated nervous system causes physical changes in your body and health
- How to close stress loops
- Why do you have a small window of tolerance?
- How trauma and childhood experiences effect our nervous system
- What happens when you experience stress that’s outside of your window of tolerance?
- How to increase your nervous system capacity
- The life changing effects of learning about your nervous system
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 - 20: The importance of separating food and exercise: Take the pressure off exercise for weight loss
Do you change what you eat depending on how “hard” you went in the gym? Or do you feel like you need to “burn off” that extra serving of pasta from last night with an extra long HIIT session? These are examples of pairing food and exercise together in a way that keeps you stuck in your head and obsessive. Healing your relationship with food and exercise means disconnecting the two and making food and movement decisions based on your body’s cues! Listen to this episode to find out how to take the pressure off of exercise to maintain your weight.
Find out…
- How you may have fallen into the trap of pairing food and exercise together.
- How do you know if your relationship with exercise is based around food?
- How linking food and exercise keeps you stuck in your mind and not in your body.
- Do you feel like you have to earn your food with exercise?
- The trap of celebrating a hard workout with eating.
- Does exercise really help with weight loss?
- Is the calorie burn on your apple watch accurate?
- Lessons from the Hadza tribe about caloric expenditure.
- Are you exercising too little?
- Are you exercising too much?
- How to find balance with exercise and separate it from food?
- The 3 most important pillars of a balanced exercise routine.
- My own non-extreme exercise routine.
- How I don’t gain weight even when I stop exercising for a period of time.
- How exercise changes your hunger/fullness cues.
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 - 19: You can’t have food freedom without food structure: Creating healthy guidelines around food
Many coaches and therapists talk about throwing out food rules when you are healing your relationship with food. Yes this can be helpful, but having no structure around food can leave you feeling confused about what, when, and how much to eat. In this episode, I talk about the difference between food rules and food guidelines, and how having flexible structure can allow you to fully surrender and let go of the food obsession for good. We can’t have true food freedom without a little bit of structure, knowledge, and education.
Find out…
- Does food freedom mean you have no rules around food?
- Why “intuitive eating” isn’t the best solution to disordered eating.
- What’s the difference between food rules and food guidelines?
- Is it “orthorexic” or “disordered” to have guidelines around what you eat?
- How to know if your food rule is helpful or not.
- How to apply masculine and feminine energy to your relationship with food.
- The key to letting go of the food obsession once and for all.
- Examples of my own food guidelines.
- How to know what, when, and how much to eat?
- How can you make your own food guidelines?
- Can nutritional knowledge help you find food freedom?
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.
38 min - 18: Body insecurity: How feeling uncomfortable in your skin keeps you stuck and how to heal it
Feeling insecure in your body or within yourself in general might be something that you’ve gotten used to…but what does it actually mean? What does the sensation of insecurity feel like within your body, and what can you do to let go of this feeling? This episode explores body insecurity, how this feeling may be keeping you from reaching your health goals, and practical ways you can dissolve the insecurity.
Find out…
- What is the root feeling behind insecurity?
- The symptoms of being insecure in your body and self
- Insecurity from a nervous system perspective
- The mistakes you’re making when trying to get rid of your body insecurity
- Does losing weight help with insecurity?
- The sensation, meaning, action pipeline
- Can you have a weight loss goal and feel secure now?
- What does it mean to be “safe” in your body?
- How is body safety different from body acceptance?
- Practical ways to create safety in your body
- How does the repetition of safety change our nervous systems?
- My own journey of finding safety within
- Will your body change if you feel more confident?
- Can you have a healthy goal to lose 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: [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.
34 min - 17: Fun episode! How traveling can deepen your life: Interview with Dr. Michael Brein
How can you use traveling to become a better version of yourself? Dr. Micheal Brein is known as the Travel Psychologist TM and answers this question and more. He is an author, lecturer, travel storyteller, adventurer, and publisher of travel books and guides. He regularly appears in newspapers, magazine, blogs, and radio programs to discuss the psychology of travel. I met Michael when he was my Uber driver on Bainbridge Island in Washington, and I knew I wanted to have him on the podcast to hear more of his wisdom!
We discuss…
- Dr. Michael’s story of creating and studying a whole new field of Travel Psychology at the University of Hawaii
- What is Travel Psychology?
- What Dr. Michael’s learned from interviewing thousands of travelers
- How can travel be soul medicine for people who are routine oriented and rigid?
- How traveling can open your heart?
- Can traveling help you love yourself more deeply?
- Why do some people self-isolate and avoid traveling?
- The difference between a tourist and a traveler
- Tips to manage the chaos of the airport and traveling
- How 2020 and beyond has impacted the way we travel
- Why do we sometimes feel depressed and down when we come back from a trip?
- How can we apply what we’ve gained during travel to our everyday lives?
- A few of Michaels funny, strange, and peculiar travel stories
- Are we alone or are there other forms of life out there?
Links We Mentioned
Dr. Michael Brein’s website www.michaelbrein.com
Find all Michael’s books here https://books2read.com/michael-brein/.
Connect with me on Instagram @heart.led.wellness
1-on-1 Coaching info for food freedom, healthy weight management, body image, and acne healing
Acne Safe Skincare (Clearstem Skincare) code "HeartLedWellness" for 15% off
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 5 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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