Part 4: Pleasure, Joy + Comfort as important acts of self-care.

In this episode of the series, I walk you through how pleasure, joy, and comfort are not luxuries — they are essential acts of self care.

I share real, personal examples of joy and comfort from my own life — from dancing at a Bad Bunny concert, to savoring comforting foods and cozy clothes, to planning a family Holiday moment that lit up my heart.

Pleasure, JOY and comfort matters deeply, activating the brain's reward and connection systems.

Humans across history, across cultures —have used dance, art, and music as survival tools in times of oppression.

This episode invites you to reclaim joy and comfort as essential parts of your self‑care and resilience.

This is not self‑care fluff. It's much needed support and medicine. Press play.

Brenda

PS. GRAB THE HOLIDAY PLAYLIST For Holiday Season support, we've curated a list of my best holiday and end-of-year episodes — all in one place. You can find it at: www.brendalomeli.com/holidayplaylist

Part 4: Pleasure, Joy + Comfort as important acts of self-care.

In this episode of the series, I walk you through how pleasure, joy, and comfort are not luxuries — they are essential acts of self care.

I share real, personal examples of joy and comfort from my own life — from dancing at a Bad Bunny concert, to savoring comforting foods and cozy clothes, to planning a family Holiday moment that lit up my heart.

Pleasure, JOY and comfort matters deeply, activating the brain's reward and connection systems.

Humans across history, across cultures —have used dance, art, and music as survival tools in times of oppression.

This episode invites you to reclaim joy and comfort as essential parts of your self‑care and resilience.

This is not self‑care fluff. It's much needed support and medicine. Press play.

Brenda

PS. GRAB THE HOLIDAY PLAYLIST For Holiday Season support, we've curated a list of my best holiday and end-of-year episodes — all in one place. You can find it at: www.brendalomeli.com/holidayplaylist

Part 4: Pleasure, Joy + Comfort as important acts of self-care.

In this episode of the series, I walk you through how pleasure, joy, and comfort are not luxuries — they are essential acts of self care.

I share real, personal examples of joy and comfort from my own life — from dancing at a Bad Bunny concert, to savoring comforting foods and cozy clothes, to planning a family Holiday moment that lit up my heart.

Pleasure, JOY and comfort matters deeply, activating the brain's reward and connection systems.

Humans across history, across cultures —have used dance, art, and music as survival tools in times of oppression.

This episode invites you to reclaim joy and comfort as essential parts of your self‑care and resilience.

This is not self‑care fluff. It's much needed support and medicine. Press play.

Brenda

PS. GRAB THE HOLIDAY PLAYLIST For Holiday Season support, we've curated a list of my best holiday and end-of-year episodes — all in one place. You can find it at: www.brendalomeli.com/holidayplaylist

Part 3: Nervous System Self‑Care

In this episode of the series, I talk about WHY nervous system care matters right now. When we witness threatening events, our nervous system naturally activates — it's literally it's job to protect us.

But when that state of activation sticks around — prolonged stress, fear, or hyper-vigilance — we stay stuck in fight‑or‑flight instead of coming back into rest, calm, and emotional safety.

I share real, personal examples of what nervous system self‑care has looked like for me in the thick of it — not as a luxury, but as a necessity.

Listen in and walk away with:

• A crystal clear understanding for how and why your nervous system responds.
• Real examples of what nervous system self‑care can look like in practice — the choices that help you feel regulated, instead of staying 'on edge' or overdrive.
• 3 simple nervous system regulation tools you can use anytime — breathwork, self-holding, and grounding — to calm your system and create emotional safety.

Nervous system care matters more than ever because it gives your body rest and supports emotional safety.

This is not self‑care fluff. It's medicine for your nervous system and human experience.

LISTEN NOW

Brenda

PS. GRAB THE HOLIDAY PLAYLIST For Holiday Season support, we've curated a list of my best holiday and end-of-year episodes — all in one place. You can find it at: www.brendalomeli.com/holidayplaylist

Part 2: Emotional Self‑Care & Processing

In this episode, I get personal. I share real moments of grief, anger, overwhelm, and what I did instead of turning to food.

This episode shows: processing emotions isn't 'weakness', It's a POWERFUL act of self care.

What you walk away with:

• Permission to feel — grief, rage, fear, overwhelm — without shame or guilt.
• A reminder that our emotions are important. Suppressing them often only buries OUR POWER.
• A simple (but effective) emotional self-care process that starts with naming what you feel.
• A model for emotional self‑care that honors your experience, your body and your self care as sacred.

This is not self‑care fluff. It's much needed support and medicine. Press play.

Brenda

PS. GRAB THE HOLIDAY PLAYLIST For Holiday Season support, we've curated a list of my best holiday and end-of-year episodes — all in one place. You can find it at: www.brendalomeli.com/holidayplaylist

Part 1: Be Kind to Yourself

When the world keeps showing us injustice, violence and oppression — caring for yourself (your body, your emotions, your nervous system) becomes necessary.

In the first episode of this powerful series, I share:

• HOW I've been deepening my self‑care over the past year — not because I necessarily wanted to, but because life has required it. I walk you through my real personal examples of what it's looked like to deepen my self-care, instead of sabotaging.
• HOW: after decades of coping with emotional eating, stress eating and self‑sabotage — I am now able to chose something different. Practices that actually support me.
• WHY being kind to yourself (self‑kindness) matters so much right now: because our nervous systems are already on high alert. Harsh self‑criticism only activates more stress, while compassion and kindness stabilize, soothe, and create emotional safety.

Listen In and Walk Away With:

• A deeper understanding for exactly how deeper self‑care isn't a luxury, it's essential — especially when there's more that you're processing, navigating and holding.
• Permission to BE KIND to yourself — and to stop treating yourself like a machine, especially when life is demanding so much.
• A model for compassionate coping that doesn't rely on food, numbing, or self‑sabotage — but on intentional practices and deeper care.
• Emotional safety: knowing that you're not alone, that fear and grief are valid — and you deserve care, kindness, and real support as you navigate this time.

This isn't self-care fluff. It's much needed medicine.

Press play. Give yourself the care and support you deserve.

xo Brenda

PS. GRAB THE HOLIDAY PLAYLIST For Holiday Season support, we've curated a list of my best holiday and end-of-year episodes — all in one place. You can find it at: www.brendalomeli.com/holidayplaylist

In this grounding holiday episode, I give you a simple, powerful 5-step toolkit to help you stay connected with yourself instead of slipping into holiday overeating, emotional spirals, or reactive decisions with food.

These steps will help you name what you're feeling, regulate your nervous system, breathe with your cravings (and emotions) instead of fighting them, and shift back into intention, connection, and presence.

If your cravings feel louder today, there's a real reason for that — and I walk you through exactly what to do.

This episode is both a grounding practice and a powerful reminder that you can stay with yourself, even through uncomfortable emotions, cravings, and the complexity of the holiday season.

Plus — after 10 years of podcasting about the holidays, I share how to access a curated list of my best holiday episodes, and I introduce a new end-of-year series: Self-Care During Fascism.

If you need clear, actionable steps for cravings or BIG emotions this holiday season to, these 5 steps will meet you exactly where you are.

LISTEN NOW. xo Brenda

PS. Let's work together! 3 ways to work with me:

The Last 10 (TL10) → www.brendalomeli.com/the-last-10

She Creates Freedom (SCF) → www.brendalomeli.com/she-creates-freedom

Private Coaching → www.brendalomeli.com/private-coaching

PS. GRAB THE HOLIDAY PLAYLIST For more Holiday Season support, we've curated a list of my best holiday and end-of-year episodes — all in one place. You can find it at: www.brendalomeli.com/holidayplaylist

PPS. Let's work together! 3 ways to work with me: The Last 10 (TL10) → www.brendalomeli.com/the-last-10 She Creates Freedom (SCF) → www.brendalomeli.com/she-creates-freedom Private Coaching → www.brendalomeli.com/private-coaching

When life feels full, the old "try harder" and "be more disciplined" strategies stop working. If you've felt stretched thin trying to take care of everyone and everything, this episode is for you.

In this episode, you'll learn how to shift into a gentler, wiser way of supporting yourself through chaos. I walk you through 3 grounding questions that will help you interrupt emotional eating patterns or sabotage cycles, and stay connected to what you truly need—without burnout or shame.

These questions will help you regulate, reconnect with your goals, and take strategic actions that support YOU— instead of slipping into old survival patterns. This episode is rooted in compassion, decolonized self-care, and designed to support you as a FULL human, especially when life has felt like a lot.

Your relationship with your body runs the show—every decision, every result.

In this episode, I break down the concept of "body dates," sacred moments of connection that transform how you feel, think, and make choices about food, movement, and yourself.

We're re-airing this replay because just last week, I recommended it to three of my clients— it's THAT powerful. And if it's game-changing for my clients, I know it'll be for you too.

Listen in as I share REAL stories and examples from my own journey that became moments of healing, radical change, and lasting transformation.

Don't forget to schedule your own date with your body, stat.

xo Brenda

ps. Let's work together: The Last 10 (TL10) → www.brendalomeli.com/the-last-10

She Creates Freedom (SCF) → www.brendalomeli.com/she-creates-freedom

Private Coaching → www.brendalomeli.com/private-coaching

In this special REPLAY, you'll meetDr. Minta— a full-time pediatrician, wife, and new mom who felt exhausted, disconnected from her body, and unsure if she'd ever feel confident in her body. Inside The Last 10, she not only lost 50 pounds — she learned how to rebuild a relationship with her body rooted in love and trust. ** grabbing my tissues **

This conversation with my client Minta is about more than weight loss. It's about coming home to yourself — even when life feels full and overwhelming.

Listen in to hear how Minta went from self-doubt and endless 'diet' attempts to deep self-love, becoming best friends with her body. Finally experiencing loving, lasting results.

If you've been feeling the heaviness of "trying everything," this story will remind you: It's never too late to experience something better — and you don't have to do it alone.

ENJOY. xo Brenda

ps. Let's work together:

The Last 10 (TL10) → www.brendalomeli.com/the-last-10

She Creates Freedom (SCF) → www.brendalomeli.com/she-creates-freedom

Private Coaching → www.brendalomeli.com/private-coaching

In today's conversation, I talk about weight loss heartbreak and the "silent struggle" — the quiet, unseen heaviness of trying to hold it all together while feeling alone in your relationship with your body, your eating, and your weight.

I also unpack how to approach your weight journey when life and the world feel overwhelming — so your goals don't become just one more thing to DO or manage (because you're already carrying so much).

Join me on this episode to discover what it really means to stop carrying this alone — and finally feel supported.

xo Brenda

This is the kind of support you'll have inside TL10: Join by November 1 → https://brendalomeli.com/the-last-10