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I'm in a whirlwind of change, peeps. 

After an exhausting journey juggling content creation, business management, and an overwhelming move from Phoenix to Southern California, I decided to take a step back to reevaluate my priorities.

In this episode, I open up about the emotional and physical toll of these transitions and the liberating decision to step away from social media and other commitments.

I share insights on the importance of offloading stressors, encouraging you to reflect on your own life and consider what burdens you might release to find peace and balance.

I hope to inspire you to engage in self-reflection, highlighting the personal and communal benefits of nurturing your best self.

From temporarily dodging stressors to making permanent changes for improved well-being, my reflections aim to motivate you to prioritize self-care.

Join me for a down-to-earth chat and don't forget to take care of yourself as you tackle life's ups and downs. ❤️

…..

Don’t know how to start effectively journaling? 📖

Download your free 3D Journaling Guide here: https://heathersayerslehman.com/journal/

Ready to improve your self-care game? 💕

Download 3 Foundational Meta-Skills for Healthy Living that Lasts here: https://heathersayerslehman.com/meta-skills/

Trying to figure out if a program or activity will actually promote healthy behavior change? 🙋🏻‍♀️

Download Keys to Promoting Health Sustaining Behaviors here: https://overcomingu.com/white-paper/

Looking for a personal health coach, well-being speaker, or health education for employees? 🙌🏼

Visit https://heathersayerslehman.com/work-with-me/ for more information.

Need support overcoming emotional eating? Work through my guidebook, Don’t Eat It. DEAL With It! Second Edition: Your Guidebook on How to STOP Eating Your Emotions, to create a healthier relationship with food. ✍🏼

Follow below for consistent info on creating healthy habits without rules, obsession, or exhaustion: ✅

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What if the secret to a better self-image isn't in the mirror but in being kind to yourself?

Registered dietitian Julie Duffy Dillon joins me in untangling the messy world of body image and food.

As the host of "Find Your Food Voice," Julie helps people ditch diet culture and society's unrealistic expectations.

We dive deep into body checking, breaking down how to stop obsessing and start feeling good in our own skin.

From celebrity culture to social media, we explore how outside forces warp our view of beauty.

Healing body image isn't always easy; it involves discomfort, joy, and self-awareness.

We also talk about body image through life stages, from teenage angst to pre-menopausal confusion.

Spoiler: gratitude and body neutrality can be game changers.

We can reclaim our stories by recognizing the systems pushing unrealistic beauty standards.

Ultimately, it's all about creating spaces where everyone feels welcome, just as they are.

…..

Find Julie at JulieDuffyDillon.com and Find Your Food Voice Podcast.

Don’t know how to start effectively journaling? 📖

Download your free 3D Journaling Guide here: https://heathersayerslehman.com/journal/

Ready to improve your self-care game? 💕

Download 3 Foundational Meta-Skills for Healthy Living that Lasts here: https://heathersayerslehman.com/meta-skills/

Trying to figure out if a program or activity will actually promote healthy behavior change? 🙋🏻‍♀️

Download Keys to Promoting Health Sustaining Behaviors here: https://overcomingu.com/white-paper/

Looking for a personal health coach, well-being speaker, or health education for employees? 🙌🏼

Visit https://heathersayerslehman.com/work-with-me/ for more information.

Need support overcoming emotional eating? Work through my guidebook, Don’t Eat It. DEAL With It! Second Edition: Your Guidebook on How to STOP Eating Your Emotions, to create a healthier relationship with food. ✍🏼

Follow below for consistent info on creating healthy habits without rules, obsession, or exhaustion: ✅

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We all know how hard change and loss can be. 😞

The emotions are overwhelming, and things feel out of control, so we do many things to feel in control.

Plot twist: controlling things is usually not helpful because we don’t just need to “feel” in control.

We need to acknowledge what we’ve lost and mourn.

In this episode, we’ll peel back the onion of grief and discover that we grieve many things throughout our lives. 

We often look at grief as something that we will experience after someone dies, and while yes this is true, grief also shows up in our lives in many other ways. 

Grief can come in the form of any loss or change in your life, such as the loss of a person, a child, a relationship, your health, and so much more. 

I talk through the grief that I am currently experiencing regarding my dad, the cognitive decline that he is experiencing, and how I am now grieving the dad that I have always known while growing up. 

I will walk you through my four-step approach to working through the grieving process: acknowledging what you are going through, becoming curious about your feelings, showing yourself compassion, and then focusing on your own self-care.

I hope this episode helps if you are currently experiencing grief, and I hope that the next time you grieve something, you can remember to take care of yourself during those moments. ♥️

Resources:

On Grief and Grieving: Finding the Meaning of Grief Through the Five Stages of Loss- Elisabeth Kübler-Ross 

…..

Don’t know how to start effectively journaling? 📖

Download your free 3D Journaling Guide here: https://heathersayerslehman.com/journal/

Ready to improve your self-care game? 💕

Download 3 Foundational Meta-Skills for Healthy Living that Lasts here: https://heathersayerslehman.com/meta-skills/

Trying to figure out if a program or activity will actually promote healthy behavior change? 🙋🏻‍♀️

Download Keys to Promoting Health Sustaining Behaviors here: https://overcomingu.com/white-paper/

Looking for a personal health coach, well-being speaker, or health education for employees? 🙌🏼

Visit https://heathersayerslehman.com/work-with-me/ for more information.

Need support overcoming emotional eating? Work through my guidebook, Don’t Eat It. DEAL With It! Second Edition: Your Guidebook on How to STOP Eating Your Emotions, to create a healthier relationship with food. ✍🏼

Follow below for consistent info on creating healthy habits without rules, obsession, or exhaustion: ✅

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Did you get the instruction manual for menopause? 📕 ME NEITHER!

I’ve got a great episode wit some direction and clarity to guide you through.

Today on the pod, I have Dr. Leigh Lewis, a certified menopause practitioner credentialed through the North American Menopause Society and a naturopath. 

We discuss what perimenopause and menopause look like today and Dr. Lewis’ approach to helping her patients have a better understanding of menopause.

We explore what to look out for when it comes to misinformation and menopause, turning to sources and people who have extra certifications and training specifically in menopause. 

This conversation around misinformation leads us to discuss weight and menopause and how closely they are tied together (because people love to profit from weight loss).

In the end, we talk through how mental health will come into play with menopause, mainly if the person has dealt with mental health during puberty, PMS, and childbirth. 

Dr. Lewis also recommends a few resources that can help people through mental health struggles during menopause. 

I hope you find this episode with Dr. Leigh Lewis as informative as I did! 

Even if you are not currently experiencing the effects of perimenopause or menopause or never will, you’ll be in the know and can be a support system for others. 

Resources:

Massachusetts Center for Women’s Health weekly newsletter

International Association for Premenstrual Disorders

Dr. Leigh Lewis’ Website

Instagram: @dr_leigh_lewis 

…..

Don’t know how to start effectively journaling? 📖

Download your free 3D Journaling Guide here: https://heathersayerslehman.com/journal/

Ready to improve your self-care game? 💕

Download 3 Foundational Meta-Skills for Healthy Living that Lasts here: https://heathersayerslehman.com/meta-skills/

Trying to figure out if a program or activity will actually promote healthy behavior change? 🙋🏻‍♀️

Download Keys to Promoting Health Sustaining Behaviors here: https://overcomingu.com/white-paper/

Looking for a personal health coach, well-being speaker, or health education for employees? 🙌🏼

Visit https://heathersayerslehman.com/work-with-me/ for more information.

Need support overcoming emotional eating? Work through my guidebook, Don’t Eat It. DEAL With It! Second Edition: Your Guidebook on How to STOP Eating Your Emotions, to create a healthier relationship with food. ✍🏼

Follow below for consistent info on creating healthy habits without rules, obsession, or exhaustion: ✅

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LinkedIn: https://www.linkedin.com/in/heathersayerslehman

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Are you tired of focusing on your weight or body size? 😩

Well, Hannah Husband and the Body Liberation Playground are here to help!

Today on the pod, Hannah shares their relationship with exercise. 

Like most of us, it began as their desire to change and control their body.

Over time, it shifted to their desire to liberate it and feel free. 

During the pandemic, they were forced to close the doors to their brand-new fitness studio and shift to virtual coaching. 

After offering weekly phone calls to check in with clients, they had the idea to start the Body Liberation Playground.

They aimed to help their clients use movement as a self-awareness practice and learn to enjoy being IN their bodies, not try to fix or change them.

We also delve into the flexible nature of exercise, particularly in recovering from sickness or injury. 

Hannah emphasizes that exercise is not a binary choice between active and sedentary but rather a sliding scale. 

They share their framework for guiding clients back to movement after a period of inactivity. 

Ultimately, we focus on the vital role of curiosity, play, and experimentation in exercise. 

Hannah shares how these elements can bring exercise back to a place of joy and self-discovery, away from the pressures of focusing on weight and size. 

…..

Hannah's Bio: Hannah Husband (they/them) is a Body Liberation Coach. Think of Hannah as a couples therapist for the relationship between you and your body. They help the two of you fall in love with movement all over again (or for the very first time.)

Body Liberation Playground: https://www.hannahhusband.com/body-liberation-playground

Resources:

Don’t know how to start effectively journaling? 📖

Download your free 3D Journaling Guide here: https://heathersayerslehman.com/journal/

Ready to improve your self-care game? 💕

Download 3 Foundational Meta-Skills for Healthy Living that Lasts here: https://heathersayerslehman.com/meta-skills/

Trying to figure out if a program or activity will actually promote healthy behavior change? 🙋🏻‍♀️

Download Keys to Promoting Health Sustaining Behaviors here: https://overcomingu.com/white-paper/

Looking for a personal health coach, well-being speaker, or health education for employees? 🙌🏼

Visit https://heathersayerslehman.com/work-with-me/ for more information.

Need support overcoming emotional eating? Work through my guidebook, Don’t Eat It. DEAL With It! Second Edition: Your Guidebook on How to STOP Eating Your Emotions, to create a healthier relationship with food. ✍🏼

Follow below for consistent info on creating healthy habits without rules, obsession, or exhaustion: ✅

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Instagram: https://www.instagram.com/heathersayerslehman/

LinkedIn: https://www.linkedin.com/in/heathersayerslehman

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Fertility health is an area rife with nutrition misinformation and opportunistic influencers. 💸💸💸

I have registered dietitian Rachelle Mallik on the pod, and she is here to share her vast knowledge of nutrition and reproductive health! 

Rachelle’s experience while pregnant left her wishing there was more support and information on nutrition for pregnant people.

She shares the journey that led her to start her private practice focusing on reproductive health.

In this episode, we discuss: 

• How to spot misinformation and who to seek information from
• Differences and similarities in nutrition for pregnancy and postpartum
• Uncoupling weight and pregnancy
• Areas to focus on during pregnancy that are not weight-centric
• Busting some of the myths around PCOS

Whether the topic we cover today directly relates to you, you will appreciate how well-versed Rachelle is in her field of work! 

Rachelle’s bio: Rachelle (Rachel) LaCroix (LaCwa) Mallik (Mal-ick), MA, RD, LDN is a dietitian and founder of The Food Therapist, a virtual private practice specializing in nutrition counseling and education for reproductive health. Rachelle supports clients who are trying to conceive, pregnant, postpartum, breastfeeding, or managing conditions like PCOS and endometriosis with a weight-inclusive approach that focuses on nourishment rather than restriction. 

Rachelle’s website: https://www.rachellemallik.com/

Find various articles on Rachelle’s work here: https://www.rachellemallik.com/media

…..

Don’t know how to start effectively journaling? 📖

Download your free 3D Journaling Guide here: https://heathersayerslehman.com/journal/

Ready to improve your self-care game? 💕

Download 3 Foundational Meta-Skills for Healthy Living that Lasts here: https://heathersayerslehman.com/meta-skills/

Trying to figure out if a program or activity will actually promote healthy behavior change? 🙋🏻‍♀️

Download Keys to Promoting Health Sustaining Behaviors here: https://overcomingu.com/white-paper/

Looking for a personal health coach, well-being speaker, or health education for employees? 🙌🏼

Visit https://heathersayerslehman.com/work-with-me/ for more information.

Need support overcoming emotional eating? Work through my guidebook, Don’t Eat It. DEAL With It! Second Edition: Your Guidebook on How to STOP Eating Your Emotions, to create a healthier relationship with food. ✍🏼

Follow below for consistent info on creating healthy habits without rules, obsession, or exhaustion: ✅

Newsletter: https://heathersayerslehman.com/subscribe/

Instagram: https://www.instagram.com/heathersayerslehman/

LinkedIn: https://www.linkedin.com/in/heathersayerslehman

Send us a text

You know how "perfect" is supposed to be the ultimate compliment? 🙋🏻‍♀️


You LOOK perfect! 😍
Your WORK is perfect! 👍🏼
Your KIDS did perfect! 🏆
Your HOME is perfect! 🏡


Then one day you wake up so exhausted from chasing perfection that you chuck it all out the window...but then you get so afraid of NOT being perfect that you scoop it all back up and try again tomorrow?


If you haven't guessed it, today's podcast episode is all about perfectionism. 


Perfectionism is more than meets the eye. 


For many, it began as a tool in childhood to stay safe and fly under the radar.


Perfectionism is also celebrated when people have perfect grades or perfect attendance. 


This can quickly shift to those perceived to have "perfect bodies" with higher value within societies. 


We will talk about how perfectionism is rooted in fear—fear of being wrong, fear of not being "enough," fear of messing up. 


It takes practice and understanding to turn towards things like self-kindness and self-compassion to drive away perfectionism. 

Perfectionism is a common struggle, but it's not insurmountable. With the right tools and understanding, many can break free from its grip. 


I hope this episode leaves you feeling empowered to navigate away from perfectionism in a way that's right for you.

Resources:

• Intuitive Eating: Fourth Edition - Evelyn Tribole and Elyse Resch
• We Can Do Hard Things Podcast - Sonya Renee Taylor: What If You Loved Your Body?
• The Body Is Not an Apology: The Power of Radical Self-Love - Sonya Renee Taylor
• My 3D Journaling Guide

…..

Don’t know how to start effectively journaling? 📖

Download your free 3D Journaling Guide here: https://heathersayerslehman.com/journal/

Ready to improve your self-care game? 💕

Download 3 Foundational Meta-Skills for Healthy Living that Lasts here: https://heathersayerslehman.com/meta-skills/

Trying to figure out if a program or activity will actually promote healthy behavior change? 🙋🏻‍♀️

Download Keys to Promoting Health Sustaining Behaviors here: https://overcomingu.com/white-paper/

Looking for a personal health coach, well-being speaker, or health education for employees? 🙌🏼

Visit https://heathersayerslehman.com/work-with-me/ for more information.

Need support overcoming emotional eating? Work through my guidebook, Don’t Eat It. DEAL With It! Second Edition: Your Guidebook on How to STOP Eating Your Emotions, to create a healthier relationship with food. ✍🏼

Follow below for consistent info on creating healthy habits without rules, obsession, or exhaustion: ✅

Newsletter: https://heathersayerslehman.com/subscribe/

Instagram: https://www.instagram.com/heathersayerslehman/

LinkedIn: https://www.linkedin.com/in/heathe

Send us a text

Have you ever considered breaking up with social media, but you are left thinking, what if I am missing out by leaving? 

You are not alone. 

Today on the pod, I am joined by Amelia Hruby! Amelia is a writer, educator, and podcaster with a PhD in philosophy. 

She is the founder of Softer Sounds, a feminist podcast studio for entrepreneurs and creatives. 

And she’s the host of Off the Grid, a podcast about leaving social media without losing all your clients.

Amelia shares her journey to leaving social media and how she started fully on board with it. 

She continued a “compare and despair cycle” until she recognized the behavior patterns and triggers the app was causing, resulting in her entire departure from the app. 

We talk about what social media brings to people and how people can achieve those feelings off the app. We also discuss how her breakup with diet culture played an important role in her breakup with social media. 

Amelia shares the practice she used to help herself and those around her understand how social media is making you feel, what you notice about its impacts on your mental health, and how to absorb that information and decide what you want to do with it. 

I have a love-hate relationship with social media, so having Amelia on the podcast was a joy. I hope that you enjoy this episode as much as I did.

Resources:

Rethinking Wellness- Christy Harrison: Digital Well-Being and Leaving Social Media with Amelia Hruby

Amelia’s Website: https://www.ameliahruby.com/ 

Amelia’s Podcast: https://offthegrid.fun/podcast

Amelia’s Podcast Studio: https://www.softersounds.studio/

100 ways to share your work + life that aren’t social media

…..

Don’t know how to start effectively journaling? 📖
Download your free 3D Journaling Guide here: https://heathersayerslehman.com/journal/

Ready to improve your self-care game? 💕
Download 3 Foundational Meta-Skills for Healthy Living that Lasts here: https://heathersayerslehman.com/meta-skills/

Trying to figure out if a program or activity will actually promote healthy behavior change? 🙋🏻‍♀️
Download Keys to Promoting Health Sustaining Behaviors here: https://overcomingu.com/white-paper/

Looking for a personal health coach, well-being speaker, or health education for employees? 🙌🏼
Visit https://heathersayerslehman.com/work-with-me/ for more information.

Need support overcoming emotional eating? Work through my guidebook, Don’t Eat It. DEAL With It! Second Edition: Your Guidebook on How to STOP Eating Your Emotions, to create a healthier relationship with food. ✍🏼

Follow below for consistent info on creating healthy habits without rules, obsession, or exhaustion: ✅

Newsletter: https://heathersayerslehman.com/subscribe/
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LinkedIn: https://www.linkedin.com/in/heathersayerslehman

Send us a text

Have you ever been at a loss for words after comments on someone’s body (maybe yours)? 👀

Did you find something you wanted to say, or were you left speechless waking up at 3 am thinking, “THIS is what I should have said…” 🤦🏻‍♀️

Well, I am here to help you navigate the uncomfortable world, that is, body talk. 

What if I am the one commenting? 

What if someone is commenting on MY body? 

How should I address body talk with my kids? I

 will help answer it all on today’s pod!

We will also discuss different ways to address someone who comments about your body. 

I’ll give you FOUR options on how to react.

We’ll also talk about why, sometimes, it’s best not to comment at all. 🤐

We will also chat about kids and body talk, when to speak up on someone’s behalf, teaching them about avoiding observing other people’s bodies, and reinforcing that all bodies are good bodies!

By the end, I hope that you feel better equipped to handle uncomfortable conversations about body talk and you start to shift away from conversations centered around other people’s bodies. 🙌🏼 

…..

Don’t know how to start effectively journaling? 📖

Download your free 3D Journaling Guide here: https://heathersayerslehman.com/journal/

Ready to improve your self-care game? 💕

Download 3 Foundational Meta-Skills for Healthy Living that Lasts here: https://heathersayerslehman.com/meta-skills/

Trying to figure out if a program or activity will actually promote healthy behavior change? 🙋🏻‍♀️

Download Keys to Promoting Health Sustaining Behaviors here: https://overcomingu.com/white-paper/

Looking for a personal health coach, well-being speaker, or health education for employees? 🙌🏼

Visit https://heathersayerslehman.com/work-with-me/ for more information.

Need support overcoming emotional eating? Work through my guidebook, Don’t Eat It. DEAL With It! Second Edition: Your Guidebook on How to STOP Eating Your Emotions, to create a healthier relationship with food. ✍🏼

Follow below for consistent info on creating healthy habits without rules, obsession, or exhaustion: ✅

Newsletter: https://heathersayerslehman.com/subscribe/

Instagram: https://www.instagram.com/heathersayerslehman/

LinkedIn: https://www.linkedin.com/in/heathersayerslehman

Send us a text

Have you ever felt trapped in a cycle of dieting and discontent with your eating habits? 🔄

Today on the pod, I am joined by Leah Kern, a unique voice in the field of intuitive eating. 

As an anti-diet dietitian and certified intuitive eating counselor, Leah brings a spiritual approach to her practice, a perspective that I was eager to explore. ✨

Our conversation delves into Leah’s personal journey, from her initial struggles with disordered eating to her path of healing through community and intuitive eating.

Dieting and disordered eating can be an incredibly lonely place, and finding a community to support you in your journey is essential. 

Leah talks about the friendships that she built that helped her along the way. 

I asked Leah what she thinks is the biggest challenge for people to tune into their own messages and how they are feeling. 

Leah described the biggest challenge as making that initial switch, tuning out the people who are telling you what to do, what to eat, and how to exercise, and tuning into yourself and what you want. 

Part of making that switch is using the universal attunement question, which Leah walks through with me at the end of the episode. 

Leah also has a free panel on June 6th. She will discuss some of the common struggles going into the summer through the lens of food. You can find that free panel HERE.

I hope that you enjoy this discussion with Leah as much as I did!

Resources:

Intuitive Eating, 4th Edition Paperback by RDN Evelyn Tribole, MS (Author), RDN Elyse Resch, MS (Author): https://www.amazon.com/Intuitive-Eating-4th-Anti-Diet-Revolutionary/dp/1250255198

Leah’s podcast episode with her friends: https://pod.link/1616910063/episode/a3e84d318abb96a86f43a1913eacec8a

Christy Harrison’s podcast: https://rethinkingwellness.substack.com/

The Summer Support- Anti-diet Panel: https://leahkernrd.kartra.com/page/PNb36

Leah’s Website: https://leahkernrd.com/

Leah’s Substack: https://leahkern.substack.com/

…..

Don’t know how to start effectively journaling? 📖

Download your free 3D Journaling Guide here: https://heathersayerslehman.com/journal/

Ready to improve your self-care game? 💕

Download 3 Foundational Meta-Skills for Healthy Living that Lasts here: https://heathersayerslehman.com/meta-skills/

Trying to figure out if a program or activity will actually promote healthy behavior change? 🙋🏻‍♀️

Download Keys to Promoting Health Sustaining Behaviors here: https://overcomingu.com/white-paper/

Looking for a personal health coach, well-being speaker, or health education for employees? 🙌🏼

Visit https://heathersayerslehman.com/work-with-me/ for more information.

Need support overcoming emotional eating? Work through my guidebook,  , Don’t Eat It. DEAL With It! Second Edition: Your Guidebook on How to STOP Eating Your Emotions, to create a healthier relationship with food. ✍🏼