LET IT OUT

A few months ago, I heard Savala as a guest on Christy Harrison's Food Psych podcast and instantly liked her and hoped to have a conversation with her. Savala Nolan Trepczynski is a lawyer, writer, mother, and very funny wise person. I related to her in so many ways. Although our backgrounds are vastly different, the way we engaged with diet culture was actually pretty similar. I started following her on instagram and am so glad I had the opportunity to have her on the pod. This week's episode is a long one. I open up on where I am with body image and re-recovery. We cover so many topics including: technology, anxiety, the importance of rest, meditation, romantic relationships, the importance of bread with butter, personal style & getting dressed when you don’t feel good about your body, size fluctuations, and way more. She's so magnetic and friendly -- this is one of my favorite episodes in a while.

-Savala Nolan Trepczynski website | instagram

-Savala's piece in Huffington Post _"I Started Dieting At Age 4. I Know How Harmful Weight Watchers’ New ‘Kids’ Program Is." _

-Food Psych episode 191, Stopping a Lifetime of Dieting with Savala Trepczynski

-Minnesota Starvation Experiment

-How To Do Nothing: Resisting the Attention Economy by Jenny Odell

-How to Be an Artist: 33 rules to take you from clueless amateur to generational talent (or at least help you live life a little more creatively). by Gerry Saltz, New York Magazine

-Taking action

-Spiraling Podcast

-Let a Podcast Out

-Check out the new episodes of my podcast with Serena Wolf - Spiraling!

-Sign up for my workshop at Kripalu: Remix Your Resolutions! December 27-29th.

If You Liked This Episode

-Episode 99 with Christy Harrison

This is a special edition episode, out of the usual format but you'll hear:

Every year I run a workshop for podcasters called Let [a podcast] Out. There's a contest element where I choose 1 episode to air on this podcast feed. This year going through the the entires I struggled a lot to choose. They were incredible and diverse, from a fiction podcast from an English professor to a poem podcast. What you're about to hear is a variety show of sorts, you'll hear me interview the hosts of two of the contest winners, clips from their episodes, and a clip from my anxiety podcast Spiraling with Serena. I included the clip with Serena in this because the last time I ran this workshop I made a new podcast along side the group. Last few days to sign up for the next round of the workshop! OR just take the free mini course here.

The Wisdom Within Podcast with Zoe Graman

The universe has your back. I know this from personal experience. Six months ago today, a big change occurred in my life that set a massive phase of transformation in motion. In this episode, I share my biggest lesson from this transition.

I discuss:

Podcast: tune-in here

That's Pretty Woo Podcast with Jordan Medina and Kaileen Sues

Jordan Medina and Kaileen Sues are friends navigating the balance between pursuing their work and passions, while being present as mothers, partners, and citizens of the universe. They cover topics ranging from rituals and manifesting to skincare and style. This is your space for girl talk on all things life, beauty, and magic. Light some palo santo, grab your favorite beverage, and press play!

In this episode they discuss:

If you Liked This Episode Try Out

 I'm so happy to have storyteller and audio producer Allison Behringer on the podcast this week. She’s the creator of a podcast called BODIES. We talk about her podcast Bodies, what the process of making it taught her, and why women telling their stories about their bodies is so cathartic. This is an intimate episode. We've talked about sex a lot on this show but in this episode you’ll hear me let it out on something I was particularly scared to share. I had a lot of shame around the fact that I had vaginismus. It's a condition making sex painful or difficult. Brené Brown says shame can’t exist when it’s shared and I think that’s why personal storytelling are so wonderful. We talk about why telling personal stories is so important, community, the importance of mothers and daughters talking about sex, and much more in this conversation.

-Allison Behringer's website | instagram | facebook group | twitter

-Bodies Podcast

-Podcasting 101 Panel audio

-Kaitlin Prest - The Heart and The Shadows

-A Kind of Miraculous Paradise by Sandy Allen

-New York Times Modern Love Column College Essays

Likes and Learns

-Kaitlin Prest - The Heart and The Shadows Podcast

-The LIO Facebook group

-Frances Ha movie

-Gratitude journaling again

-Let A Podcast Out is now open for enrollment! If you're interested in starting your own podcast, try out the first few modules for free and see if our course is for you.  We are having a Q&A call October 14th - feel free to come ask me any questions you have about the course! You can also follow Let A Podcast Out on Instagram ~

-Read my latest piece on The Fullest - Writing Doesn't Heal All Wounds But It Does Heal Some

-Have you listened to my new podcast with Serena Wolf? Check out Spiraling Podcast. Episode seven coming soon!

-Follow @letitouttt on Instagram

-Join our Secret Facebook Group

-Support the podcast on Patreon

-Episode 213 with Kimberly Johnson

Erica Cerulo and Claire Mazur met as undergrads at the University of Chicago in 2002 and founded Of a Kind in 2010. They have developed a reputation as influential curators at the forefront of the maker movement, with a knack for identifying “the next big thing” when it’s still a small thing. In addition to unearthing America’s most talented up-and-coming designers for feature on their website, Cerulo and Mazur have also become known for their popular 10 Things newsletter and its podcast companion A Few Things, where they expand their enthusiasm for new discoveries across product and lifestyle categories. Accolades for Cerulo and Mazur have included being named to Forbes’s “30 Under 30,” InStyle’s “Best of the Web,” and Fashionista’s “Most Influential People in New York Fashion Right Now.”

-Work Wife HQ Instagram | website

-Claire's Instagram @clairemazur

-Erica's Instagram @ericacerulo

-20x200

-Work Wife: The Power of Female Friendship to Drive Successful Businesses by Erica Cerulo and Claire Mazur

-Of A Kind Podcast

-Maybe You Should Talk to Someone: A Therapist, HER Therapist, and Our Lives Revealed by Lori Gottlieb

-Like a Mother: A Feminist Journey Through the Science and Culture of Pregnancy by Angela Garbes

-Sania's Brow Bar Brow Pencil

-Lily & Lolo Natural Mascara

-Newsletters (Of A Kind, Josh Radnor's Museletter, Crystal Fawn's Near Futures, Jessica Murnane's Newsletter, This Week In Scams)

-Who Would Tavi Gevinson Be Without Instagram

-Tik Tok app

-Text a friend "Text me your right now" to keep in touch

-Let A Podcast Out is now open for enrollment! If you're interested in starting your own podcast, try out the first few modules for free and see if our course is for you. You can also follow Let A Podcast Out on Instagram ~

-Last weekend at Empowered Voice was so amazing. I shared a little about it on Instagram here

-Read my latest piece on The Fullest - Writing Doesn't Heal All Wounds But It Does Heal Some

-Have you listened to my new podcast with Serena Wolf? Check out Spiraling Podcast. Episode six coming soon!

-Follow @letitouttt on Instagram

-Join our Secret Facebook Group

-Support the podcast on Patreon

-Episode 224 with Kayleen Schafer

-Episode 261 with Simi Botic

-London Kaye website | instagram | twitter | youtube

-London's new book Crochet With London Kaye

-London in the New York Times - "Yarn Bombing Hits the High Street"

-The Village on NBC crochet heart

-London's NYC book signing event Thursday September 26th at the Union Square Barnes & Noble

-Me! By Taylor Swift

-Ellyn Satter's definition of normal eating

-The New Science of Adult Attachment and How It Can Help You Find and Keep Love by Amir Lavine and Rachel Heller

-Eat Pray Love by Elizabeth Gilbert

-Let A Podcast Out is coming back! If you're interested in starting your own podcast, try out the first few modules for free and see if our course is for you. You can also follow Let A Podcast Out on Instagram ~

-Last weekend at Empowered Voice was so amazing. I shared a little about it on Instagram here

-Have you listened to my new podcast with Serena Wolf? Check out Spiraling Podcast

-Follow @letitouttt on Instagram

-Join our Secret Facebook Group

-Support the podcast on Patreon

-Episode 248 with Marlee Grace

-Episode 185 with Isabel Foxen Duke

-Episode 186 with Ruby Warrington

It's fitting to air this episode during New York Fashion Week. From what I've heard, for those in the industry it's a week with no-sleep, harsh style comparisons, high stress, and a triggering one for those recovering from disordered eating. This week's conversation os with the founders of The Chain, a peer network for women in fashion and entertainment is fitting. Co-founded by writers Ruthie Friendlander and Christina Grasso, the group is particularly active during NYFW, supporting and connecting their community. The Chain's message is useful to anyone regardless of industry who has struggled with body image and disordered eating. I met the founders at one of their events this spring and loved their vulnerability in how they discussed their recovery ups and downs. I've learned a lot from them, like how disordered eaters tend to be good liars and that self honesty and support are key to true recovery. We recorded this in Ruthie's apartment this summer and covered their experience with disordered eating, what helped them, as well as what they've created with The Chain. My friend writer Rose Truesdale appears in the intro where we talk about travel and disordered eating a bit too, enjoy this episode.

-The Chain's website | Instagram | Donate

-Food Psych Podcast by Christy Harrison

-My article The Eating Disorder Side-Effect No One Talks About on Refinery 29

-All the Clothes I Loved and Lost When I Weight Restored by The Chain on The Thirty

-Daisy Jones & The Six by Taylor Jenkins Reid

-This Will Only Hurt a Little by Busy Philips

-Ellyn Satter's definition of normal eating: "Normal eating is being able to eat when you are hungry and continue eating until you are satisfied. It is being able to choose food you like and eat it and truly get enough of it-not just stop eating because you think you should. Normal eating is being able to use some moderate constraint in your food selection to get the right food, but not being so restrictive that you miss out on pleasurable foods. Normal eating is giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good. Normal eating is three meals a day, most of the time, but it can also be choosing to munch along. It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful when they are fresh. Normal eating is overeating at times: feeling stuffed and uncomfortable. It is also under eating at times and wishing you had more. Normal eating is trusting your body to make up for your mistakes in eating. Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life.

In short, normal eating is flexible. It varies in response to your emotions, your schedule, your hunger, and your proximity to food."

**Like: **Berlin, Grinberg Therapy

**Learn: **Get to know yourself, express your needs, My friend and writer Rose Truesdale

-Empowered Voices Podcast Conference in Columbus, Ohio September 21st!

-Follow our new Instagram @letitouttt

-Join our Secret Facebook Group

-Support the podcast on Patreon

-Episode 99 with Christy Harrison

-Episode 92 with Kelsey Miller

-Episode 85 with Caroline Dooner

-Episode 185 with Isabel Foxen Duke

Andrew Bird has been a musician I’ve been aware of forever. Everyone I knew loved him so through peer pressure I started to listen to him too. Soon I too, became a fan of the midwestern, whistling musician. I love how distinctive and intentional he his with his music and lyrics. In this episode, he talks about the slow growth he had coming up as a musician, his discipline and patience in building his career, and how letting go, slowing down, and taking a break was really what actually helped him move forward. He started playing violin at four, using the Suzuki method. This classical training required strict adherence to rules--rules he ended up breaking to create his own signature style. He’s extremely prolific, he’s released 15 albums in the past 13 years. My Finest Work Yetis his latest album, is my favorite one yet, it’s filled with smart lyrics, including mythology--which we talk about in this episode, as well as fresh melodies, probing themes, and of course whistling. Andrew Bird and I sat down at the Emerge Music Festival to talk about his song-writing, how he met his wife, what his life is like now, what he learns from parenting his son, and of course whistling.

-His newest album: My Finest Work Yet

-His interview on Sam Jones Podcast

-Great Expectations by Charles Dickens

-The Adventures of Augie March by Deckle Edge

-Lester Young (Jazz Musician)

-Traveling, saying yes to things outside of your comfort zone, leaning into friends

-Lean into it or lean out of it, commit way or the other

-Episode 270 with Yoke Lore

-Episode 137 with Josh Radnor

-Episode 258 with Jon Marrow 

I don't remember when or how I began following today's guest Emily Elyse Miller but I'm real happy I did. She's way cool. After traveling the world her work which centers around morning rituals. She's is a writer and founder of BreakfastClub, a morning club that brings together the coolest creatives in each city over a morning meal, and most recently the author of “BREAKFAST: The Cookbook”, with nearly 400 recipes from 80 countries. She likes mornings for the softness and realness of them. We talk about mornings but much more, in addition to her career in food writing she has a background in fashion as a trend-caster, so we talk about, trend forecasting, style, working and food and how that impacts body image. We have an interesting discussion about loneliness when you’re a single freelancer, not struggling for creativity, and feeing uninspired. She gives great advice and I really enjoyed her. 

Emily Elyse Miller's website | instagram | twitter

Breakfast Club

Breakfast: The Cookbook by Emily Elyse Miller

Big Magic by Elizabeth Gilbert

The Creative Curve: How to Develop the Right Idea, at the Right Time by Allen Gannett

The War of Art: Break Through the Blocks and Win Your Inner Creative Battles by Steven Pressfield

The new LIO website!!

The soft story telling party

Apricots

Therapy (BetterHelp)

"Nostalgia is longing for a time you knew you could survive" - Richard Greenberg

Episode 220 with Camilla Ruth Marcus

Episode 223 with Dana Cowin

Instead of a new episode of Let It Out today is an episode of Katie's new collaboration with Serena Wolf a podcast about Anxiety called SPIRALING. Enjoy the first episode and if you like is subscribe for the next 8 in the series here!

In this episode, Serena and Katie interview each other. You’ll get to know them, their friendship, and how they both figured out they’re anxious. It’s a funny delight. We share a bit of what you can expect this season on the show.

Be sure to head over to the website here to read more!

Notes from the show:

-Dr. Ginger's Toothpaste 

-Lila Lipstick

-Drunk Elephant Baby Facial

-Caudalie Thirst Quenching Serum

-Skinceuticals Physical Fusion Sunscreen

-Liz Moody’s book launch panel discussion from Serena’s Highs/Higher/Highest can be heard

Thank you to our sponsors! 

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-Yoke Lore's website | instagram | twitter | soundcloud

All original music composed by Carolyn Pennypacker Riggs

Album art by Zoie Harman

-Follow our new INSTAGRAM! @letitouttt

-We shared a secret episode last week on the Patreon! In addition to the secret episode, we also have monthly journaling prompts. I really want to grow this special little community. Please support here to listen :)

-Episode 222 with Trevor Hall