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Heart Led Wellness
By Ashlyn BurnettHealth & Fitness
Based on Podcast App listening data
Heart Led Wellness episodes
- 115: Under eating is NOT a disorder…it’s your nervous system trying to create ORDER
Most people don’t understand the real reasons women struggle with under eating or restriction. It’s not a “dis-order”, but actually a brilliant attempt from your nervous system to create some regulation and “order”. In today’s episode, I’m breaking down exactly how under eating can create safety and how you can learn to eat “normally” again.
I discuss…
- Misconceptions about the reason women under eat or restrict
- My own story of under eating
- How to know if you’re under eating
- 5 reasons why restricting feels safer to your system than regular nourishment:
- How under eating can be GOOD for your nervous system
- The fear of weight gain
- Why women with gut issue tend to under eat
- How nervous system dysregulation can make normal fullness feel like a threat
- The addictive loop of under eating
- How to be lean without under eating
🔗 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
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: [email protected]
Music created and produced by Wavesy
Medical Disclaimer
29 min - 114: From exercise obsession, protein pounding, and a missing period to deep freedom and a lean body: Sena's Heart Led Eating transformation
In this episode, Sena shares her mind blowing journey from exercise and food obsession to total freedom and ease with eating and her body after just 12 weeks inside Heart Led Eating. If you’re a high achieving woman, who thinks she needs to pound back the protein and spend 100 hours in the gym each week in order to be lean, this conversation may change your life. We also explore period loss and how to get your period back without gaining excess weight or forcing 2500 calories and cutting out exercise.
We discuss…
- Exercise obsession (running, cross fit, 5ks, strength training)
- Exercising to “earn” and “burn” food
- Period loss (hypothalamic amenorrhea) even while carrying excess “puffiness”
- Being a nutritionist and health coach and still feeling lost with food
- The surprising subconscious root causes underneath Sena’s food and exercise obsession
- How creating safety in the body changes your relationship with food
- Getting clear around hunger and fullness
- Dropping the protein obsession without losing strength gains
- How digestion can change through healing your relationship with food
- Period recovery with weight loss at the same time
- How Sena’s relationship with God deepened after healing her relationship with food
- Sena’s transformation to eating like a “naturally lean” woman
🔗 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
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: [email protected]
Music created and produced by Wavesy
Medical Disclaimer
51 min - 113: Eat burgers and ice cream this summer without gaining weight by doing THIS
There are 2 types of people when it comes to summer BBQs and holiday gatherings: restrictors and permitters. In this episode, I’m breaking down each of them and the root causes behind them, as well as the 3rd option you have. Learn how to exit the binge/restrict cycle with food this summer and enjoy your favorite foods without gaining excess weight.
I discuss…
- The 2 main food archetypes – restrictors and permitters
- Signs that you’re a restrictor
- Signs that you’re a permitter
- How your nervous system impacts how you eat
- How to navigate summer and BBQs with food peace
- How naturally lean women enjoy summer parties without gaining excess weight
- A thought swap you can use to practice eating “naturally”
- How to exit the extremes with food and become naturally slim
🔗 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
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: [email protected]
Music created and produced by Wavesy
Medical Disclaimer
22 min - 112: How to get LEAN without losing your period (weight loss without period loss)
Contrary to what you see all over social media from “food freedom” coaches, you can have BOTH: a lean body and a regular period!! In today’s episode, I’m sharing how you can lose weight without losing your period and the real reasons why you have struggled with hormonal health in the past.
I discuss…
- My story of losing my period multiple times when I tried to lose weight
- Why your weight has less to do with your period than you’ve been told
- The modern health trends that set you up to lose your period
- What weight loss culture gets wrong
- Why forcing a “calorie deficit” can backfire for your hormones
- Why your thin friend has her period and you don’t
- Why ancient women were leaner and had periods
- How your nervous system impacts your period
- How to lose weight without losing your period
- How to have BOTH: a lean body and a period
🔗 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
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: [email protected]
Music created and produced by Wavesy
Medical Disclaimer
31 min - 111: I gained excess weight from “intuitive eating”…and here’s how I finally lost it
Trying to “eat intuitively” made me gain weight that didn’t feel good on my body. I thought it was “disordered” for me to want to be lean, but I had a huge lightbulb moment that changed everything for me…and I’m sharing it with you today! Listen in to hear how you can release excess weight from your body (if you prefer feeling leaner) without it becoming obsessive or disordered.
I discuss…
- My own story of going from disordered eating to “intuitive eating” that backfired
- How “intuitive eating” led to me gaining excess weight that didn’t feel good on my body
- Why it’s not disordered to prefer feeling lean
- The difference between needing to be slim to feel worthy, vs just genuinely preferring it
- Mistakes I made when I was trying to “eat intuitively”
- My thoughts on “set point” theory
- How to lower your “set point weight” naturally
- The lightbulb moment that changed everything for me
- What I learned from observing my naturally thin friends
- Exactly how I reprogrammed myself to eat like a naturally lean woman
- How I released excess weight (lost weight) in a healthy way without disrupting my hormones
🔗 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
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: [email protected]
Music created and produced by Wavesy
Medical Disclaimer
25 min - 110: Sugar addiction is a lie…How to become one of those girls who can eat half a cookie and move on
Do you feel like you’re “addicted to sugar” or desserts? What if I told you that you’re not actually addicted and you’re just making this one huge (but fixable) mistake?! In today’s episode I’m sharing the reality of how you can train yourself to eat sugar and desserts without losing control. You don’t need to cut these soul foods out of your life…you just need to heal your relationship with them!
I discuss…
- Proof that sugar isn’t actually addicting
- The difference between sugar and other things that are actually addicting
- 4 reasons why you feel out of control with sweets
- Mistakes you’re making with sweets that keep you feeling like a bottomless pit
- How your nervous system impacts your relationship with desserts
- Why willpower backfires
- How to eat sweets and genuinely want to leave a bite or two when you’re satisfied
- An example of my relationship with desserts from my own life
🔗 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
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: [email protected]
Music created and produced by Wavesy
Medical Disclaimer
22 min - 109: Why high achieving, intelligent women struggle the most with food and weight
You don’t have a “lack of knowledge” problem when it comes to food. You know so much about nutrition and eating and blood sugar…maybe even TOO MUCH. And this is one reason why smart, driven, ambitious women struggle the most with binge eating, yo-yo dieting, under eating, or carrying excess weight. In today’s episode, I’m sharing the real reason why you struggle and how to heal once and for all.
I discuss…
- The most common personality type that struggles with food and weight
- Why high achieving, intelligent, driven women struggle the most with binge eating
- The difference between eating from your brain vs your body
- Top-down vs bottom-up approach to eating
- Why it feels safer for your nervous system to over think food than to connect with your body’s cues
- The hidden roots for why you over thing everything
- How to not “lose control” when you start eating intuitively
- How to finally heal your relationship with food and let go of the mental obsession
🔗 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
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: [email protected]
Music created and produced by Wavesy
Medical Disclaimer
29 min - 108: The SHOCKING truth about calories and how to stop counting them
If you track your calories, you will never see it the same after this episode. Holy moly we are going DEEP today down the calorie rabbit hole. I’m sharing why tracking calories is such a waste of your time (hint: it’s extremely inaccurate) and what to do instead. You can feel in control around food and live in a lean body, without tracking calories, when you learn this one secret thing…
I discuss…
- My rock bottom moment with tracking calories
- Why tracking calories to make sure you’re “eating enough” is silly
- The insane history of how calories were discovered
- Why apps like MyFitness Pal have horribly inaccurate databases
- How combining foods impacts the calories that are absorbed
- How cooking and processing food impacts the calories
- How your digestion and microbiome impacts calories
- How packaged foods can be extremely off with calories
- How whole foods can differ in calories
- How to stop tracking calories and what to do instead
- How to have food freedom AND a lean body without tracking calories
- How to read your body’s built in calorie calculator
🔗 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
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: [email protected]
Music created and produced by Wavesy
Medical Disclaimer
40 min - 107: If you hate your body...GO OUTSIDE (how to heal body image issues)
If you struggle with your body image and constantly hate the way you look…you don’t need more affirmations written on sticky notes around your mirror. Telling yourself, “I love my body” doesn’t actually bring the deeper healing you’re craving…at least it didn’t for me. Today I’m sharing an unconventional way to heal your body image that drastically improved my relationship with my body.
I discuss…
- How to heal your relationship with your body
- Why affirmations like “I love my body” didn’t work for me and what to do instead
- How body acceptance doesn’t mean you need to give up your desire to be “lean”
- The real root cause of low self esteem
- Comparison
- How your nervous system impacts how you see your body
- How healing your body image actually helps your body become healthier physically
- How nature and God can help you heal your body image
- The dangers of making your body your idol
- Practical things you can do everyday to heal your body image
🔗 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
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: [email protected]
Music created and produced by Wavesy
Medical Disclaimer
34 min - 106: Healing from extremes: Binge/restrict cycles, yo-yo dieting, perfectionism, and your nervous system
If you eat “clean” all week and then spiral out of control on the weekend…this episode is for you. Or if you feel like you’re either “on” a diet and crushing it, or “off” and diet and feeling like a bottomless pit…this episode is also for you! Living in the extremes with food is a very common pattern women struggle with, and it keeps you obsessing about food and holding onto excess weight. Today, I’m sharing the deeper reasons why your nervous system is clinging to extremes and how to heal this cycle for good!
I discuss…
- Why restricting leads to binge eating
- Why you binge even when you’re not restricting your calories
- 4 hidden forms of restriction you might be doing
- How the extremes of over or under eating create safety in your nervous system
- Why “moderation” and balance feel boring to your nervous system
- How your trauma and childhood may be the reason you’re stuck in a yo-yo dieting cycle
- How your body releases excess weight when you exit the binge/restrict cycle
- How to train your nervous system to feel safe in the balanced middle instead of extreme ends
🔗 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
Instagram @heart.led.wellness
1-on-1 Coaching info
Email me at: [email protected]
Music created and produced by Wavesy
Medical Disclaimer
34 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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