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Heart Led Wellness
By Ashlyn BurnettHealth & Fitness
Based on Podcast App listening data
Heart Led Wellness episodes
- 16: 4 things normal eaters don’t do: Lessons from naturally lean people
Why does it seem like some people can eat anything and still easily maintain their weight? It’s not just their metabolism or genes…but their relationship with food that makes the biggest impact. Naturally lean people who have never been on a diet behave very differently around food than people who have dieted before. Even if you have a long history of dieting and disordered eating, you can learn from the habits of normal eaters, so you too can feel peace around food and learn how to effortlessly maintain your healthy weight.
This episode dives into…
- Why do some people not struggle with their weight?
- Does your naturally thin friend really have a fast metabolism, or is it something else?
- How does dieting mess up your relationship with food?
- The difference between eating from your head vs your body.
- Secrets from normal eaters when it comes to maintaining their weight.
- What happens when you eat food you don’t like?
- Are you a member of the clean plate club?
- Is eating dessert in moderation actually possible?
- Does food have a big role to fill in your life?
- How healing your relationship with food ripples out to other areas of your 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: [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 - 15: Are you confused about what to eat? Untangling diet and nutrition confusion
One day you read about how good kale is and the next day you see an IG post talking about the oxalates and lectins in kale that are so bad for you. No wonder so many people are so confused about what to eat! However, it’s not actually that complicated or confusing when you know the truth about nutrition and have guidelines around your food decisions. I hope by the end of this episode you are more confident when it comes to deciding what you eat, and you know how to trust your body above all else.
Find out…
- Why is there so much confusion on social media about nutrition?
- The craziness of the vegan, paleo, keto, AIP diet debate.
- 4 guidelines you can use to decide what foods to eat.
- The 2 main nutrition takeaways we can learn from the past few decades of science.
- What did our ancestors eat and how can we learn from them?
- How does your gut microbiome affect your intuition and foods you crave?
- What is the most important indicator of what foods you should eat?
- How I base my own food decisions.
- Why boring is a good thing when it comes to nutrition.
- Is nutrition your hobby and is it time to let the research obsession go?
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.
41 min - 14: Binge eating and overeating: Mistakes you make that keep you stuck in the binge cycle
You tell yourself you’ll never overeat again, but somehow you keep ending up going to bed feeling overly full and uncomfortable in your body. Why does this loop of binge eating happen and how do you exit the cycle? Spoiler alert…binge eating is just an indication that there are imbalances in your diet, lifestyle, or nervous system. Trying to stop yourself from overeating doesn’t work unless you address these other areas of your life. In this episode I discuss the common mistakes you might be making that are keeping you stuck in the binge cycle.
Find out…
- Why do you find yourself overeating every night?
- The common binge eating trap that people find themselves in.
- Why binge eating isn’t the root problem, and what actually is.
- What are the 5 common mistakes that lead you to overeating/binge eating?
- What’s the impact of being in a calorie deficit for a long period of time?
- When is binge eating a good thing and not a problem?
- What is the “last meal mentality?”
- Which macronutrient helps you overeat less?
- Do you really have to exercise a ton to lose weight?
- Binge eating through the lens of the nervous system.
- How we link emotions and food together.
- Why going to extremes to change your body always backfires.
- The number one question to ask yourself before changing something in your diet?
- What to do right after you overeat or binge.
- How becoming a “binge eating detective” can help you prevent overeating
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.
36 min - 13: How the nervous system impacts disordered eating, body image, and your thoughts
Your thoughts don’t need to be “fixed” with more mindset work and affirmations! Thoughts are a surface level indicator of the state your nervous system and can give you clues as to what you can do to bring yourself back to a regulated state. Understanding this concept will change the game of healing your relationship with food and your body. In this episode I explore how our behavior around food changes when we are in each of the 3 different nervous system states. Also, how you perceive your body changes depending on your nervous system! This information can change your life!
Find out…Why your thoughts are just a symptom of your nervous system state.What thoughts, emotions, and behaviors correlate with each nervous system state?How does disordered eating relate to the nervous system?Why your relationship with food is not about food.How do our eating behaviors change when we are in different nervous system states?What states are correlated with food obsessions, overeating, and restricting?Different foods we crave in different states.How does the nervous system impact your body image?What weighing myself everyday taught me about my nervous system.Ways you can self-soothe without food.What is co-regulation?How to create new evidence of safety in life and how this helps regulate the nervous system.The “doubling” game I play to support my nervous system.How does the trauma of diet culture impact the nervous system?Links MentionedFree 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!
49 min - 12: Food dopamine detox: How to re-sensitize your brain so healthy food tastes good
Why do you feel out of control around certain foods? And why does eating healthy food taste so boring and gross sometimes? The answer has to do with the dopamine reward system in your brain. Our modern food system has created a new challenge that humans have never had to face before…an abundance of calorically dense foods at our fingertips. The good news is that you can re-sensitize yourself to dopamine, so you actually crave whole real foods and healthy eating becomes easier. Listen to this episode to find out how!
Find out…
- What is dopamine and how does it relate to food?
- Which foods release more dopamine?
- An overview of calorie density.
- What is the most calorie dense food on the planet?
- Why do we innately prefer and crave rich foods?
- Problems with our modern food system.
- What combinations of foods are most pleasurable?
- Why you can't eat just one cookie, but your friend can.
- How our emotions and stress impact our dopamine sensitivity.
- Do certain genes make someone more prone to overeating?
- Why do you not like the taste of fruits and vegetables?
- Is eating healthy really less pleasurable?
- The modern challenge of willpower and self-control around food.
- How can you become more dopamine sensitive?
- What foods to eat to reset your brain and taste buds.
- How long does it take to reset your brain to like whole foods?
- What benefits can you expect from a dopamine detox diet?
- My own experiment with this…don’t make the same mistakes I did!
- What other ways can we make ourselves more dopamine sensitive, beyond food?
- How to have a healthy relationship with calorically dense foods.
- Food guidelines that can help you reach your goals.
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.
49 min - 11: Love your body to reach a healthy weight: My take on body positivity, weight loss, and weight gain
Have you ever told yourself, “I’ll love my body when I weigh x pounds”? What we don’t realize is that hating our bodies makes it 10x harder to actually maintain a healthy weight and peace around food. Popular body positivity movements tell us to love our body’s and not try to change them, but what if you actually know in your heart that you would feel better at a different weight. Whether you need to lose weight or gain weight to find balance, how do you go about this in a healthy way AND can you love your body throughout the whole process?
Find out…
- Why it’s easier to lose weight if you love your body now.
- How to love your body at any weight.
- How your thoughts impact your weight.
- Is it bad if you want to lose weight even if you love your body?
- Signs you’re at a healthy weight.
- Using the law of attraction to create a healthy body.
- What’s the reason you “self-sabotage” and gain the weight back?
- How hating your body leads to disassociating and ignoring our body’s cues.
- How feeling “fat” can keep you stuck.
- What can you do when you feel “fat”?
- The loop of hating your body and overeating.
- My thoughts on “treating yourself” with food.
- How to change your body from a place of body love?
- My own journey of weight loss/gain, extremes, losing my period, and finding balance.
- Practical tips to love your body.
- The wakeup call I had to start loving my body.
- How dance can help you love your body
- Why learning how to put your meals together in the right way can give you freedom.
- A body love heart-to-heart from me to 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.
56 min - 10: Let me change your mind about carbs: For weight loss, balanced hormones, energy, and better digestion
There’s a lot of confusion and chaos in the health and nutrition world surrounding carbohydrates. Many people falsely believe that they have to limit or completely cut out carbs in order to lose weight or feel healthy. Unfortunately, this keeps you stuck in a loop of dieting while your hormone health and metabolic health may continue to worsen. I hope this episode can give you a different perspective on carbs and maybe even shift your mindset to see how beneficial they are for reaching a healthy weight and having balanced hormones!
Find out…
- Why we have demonized carbs and the unfortunate consequences of these trends.
- Why do low carb diets (like keto) work for weight loss?
- Do calories matter or is it just about eating healthy?
- Evidence from the Earth that tells us what we should eat more of.
- Why do we naturally crave sweet foods?
- What were the diet staples of our ancestors?
- Why do animals in the wild not struggle with their weight?
- How your hunger/fullness cues can get messed up.
- What is the human body’s preferred fuel source?
- Not all “carbs” are the same!!!
- What’s the difference between processed and whole carbs?
- How processed carbs can disrupt your blood sugar and make you hungrier.
- Secrets of the processed foods industry to keep you addicted.
- Do carbohydrates actually cause diabetes?
- What happens when you cut out carbs from your diet?
- The best remedy for sugar cravings.
- Are whole carbohydrate foods really high in calories?
- The benefits you’ll see when you eat more whole carbs.
- What specific carbs are my favorites to eat?
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 - 9: Avoiding your feelings can cause food struggles, bad habits, and health issues: The impact of numbing behaviors
You often wish you could have more “willpower” to stick to healthy habits and stop self-sabotaging, but what you are actually needing is often emotional regulation. Sticking to what’s good for you becomes effortless when you learn how to feel, process, and release your emotions without needing any coping mechanisms outside of yourself. This one skill can completely change your ability to take care of yourself and your health in general! Numbing behaviors are normalized in society, so opening your heart and feeling can seem difficult and uncomfortable. However, it is often necessary for full healing of a symptom to take place and for freedom from food struggles and other unhealthy coping methods you may rely on.
Find out…
- How numbing behaviors are normalized in society
- Why emotions are the biggest drivers of our actions
- The social acceptability of alcohol
- Examples of common numbing behaviors
- How we link emotions and behaviors together
- Why willpower doesn’t matter for new habits
- The “screw it” mentality when things feel uncomfortable
- Why self-sabotage happens
- How the nervous system protects us by self-soothing with “bad habits”
- How overeating can distract us from discomfort in the nervous system
- Why it’s harder to stick to healthy habits at nighttime
- Why “falling off the wagon” has nothing to do with willpower
- Pavlov’s dog experiment
- Why going for a walk or calling a friend isn’t the best way to stop overeating
- Why positive emotions can be just as hard to feel
- Numbness as a survival mechanism
- Why being a highly sensitive or empathic child can lead to suppressing your feelings later on
- My own story of numbness and unhealthy coping mechanisms
- Step by step of how to feel emotions without needing anything outside of yourself
- How this work changes your physical health
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 - 8: Cyclical living with Colleen Howell: Birth control myths, healing PCOS, plant based eating, and how female pleasure heals
Ready for a raw and real conversation on the taboo subjects of the menstrual cycle, birth control, female pleasure, and the power of our bodies?! Colleen Howell is a holistic hormone health specialist, tantric-based intimacy coach, and educator on all thing menstrual cycle health, womb wisdom, feminine empowerment, plant-based eating, and embodiment. In this conversation, we go deep into how living in alignment with your cycle can change your life, as well as physical and energetic tips to help balance your hormones.
Find out…
- Colleen’s inspiring story of becoming a more conscious human, healing her PCOS, and stepping into her feminine power
- The impact of millions of women taking hormonal birth control from a young age
- How the menstrual cycle is a vital sign and hormonal birth control can be a Band-Aid
- Do you actually have a period if you’re on birth control?
- The true side effects of hormonal birth control
- The unfortunate reality of society telling women to be tame and the “good girl”
- Why women aren’t designed to do or feel the same thing every single day
- Colleen’s recommended apps and tech to track the menstrual cycle
- Physical signs that change after ovulation
- How to prevent pregnancy if you’re not taking hormonal birth control
- What is “cyclical living”?
- What foods and forms of movement are optimal for each phase of the menstrual cycle
- How dance and shaking can be especially helpful in the late luteal phase
- Can you be plant based/vegan and still have healthy hormones?
- How to create a well-planned plant-based diet for female hormone health
- How feminine energy, emotions, and embodiment impact our hormone health
- Why creating safety in your nervous system is essential for balancing sex hormones
- How childhood dynamics can lead to PCOS
- Masculine energy and the emotional root of PCOS
- Practical ways to connect with your feminine energy
- How pleasure can help with period pain, creativity, and balancing hormones!
Links we Mentioned:
Connect with Colleen on Instagram @thecyclicalcreatrix
Connect with Colleen on TikTok @thecyclicalcreatrix
Sign up for Colleen’s Cyclical Creatrix Academy
Business of Birth Control Film
Colleen’s Plant Based Nutrition Chart
Me and Colleen’s favorite algae omega-3 supplement from Cymbiotika
Pussy: A Reclamation by Regena Thomashauer
My Links
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 8 min - 7: Perfectionism, orthorexia, and obsessions in health and wellness: Signs you’ve taken it too far and how to find balance
You can definitely have too much of a good thing, and even health and wellness can be taken too far. Ironically, when we let go of our tight grip on our wellness routines, then our bodies can actually heal. In order for the nervous system to enter “healing mode” we have to find ease with our approach to health and life in general. Perfectionism can keep us stuck in fight or flight all the time, therefore keeping our bodies from healing. This episode dives deep into how obsession and perfectionism show up in the health and wellness world and how you can find more balance while still upholding high standards for your body and yourself.
Find out…
- How perfectionism and obsession can impact your nervous system
- Why perfectionism is a deeper form of stress and keeps the body stuck
- How to reframe perfectionism and see how it’s served you in the past
- The type of people who are drawn to health and wellness
- Why I don’t like the term “orthorexia”
- How to know when you’ve taken wellness too far
- Why knowing too much about health can be paralyzing
- How fitness trackers and technology can become another way to control
- Why always looking for the next thing to “heal” you can be harmful
- Diet hopping and “shiny new object syndrome”
- The boring daily habits that are more important than “biohacks”
- Is your whole identity “health and wellness”?
- How my health improved when I let go and was “less healthy”
- Black and white thinking
- Why I don’t think everyone should be vegan…even though I am
- How quantum physics shows us that multiple truths can exist at once
- The root cause of perfectionism
- The fear of losing control, of failing, of the messy middle
- 80/20 living
- How to find your unique balance
- Having high standards for your health is not orthorexia
- What’s the point of health if you’re not enjoying 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: [email protected]
Dr. Quantum Double Slit Experiment Video
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.
49 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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