You DON'T want to miss this! Episode 14: One Cookie Didn’t Ruin Your Progress

Are you tired of starting over, afraid of food, and ready to feel like themselves again? I’m so glad you’re here.

Today’s episode is for the woman who ate the cookie…

If you've ever let one snack, one “off-plan” meal, one skipped workout derail your whole week — this is your episode.

Because here’s what I need you to hear:

“That cookie didn’t ruin anything. But the story you told yourself about it did.”

Let’s talk about it.

Hey friend, welcome to Breaking Free — the series that speaks to the woman who’s tried it all, tracked it all, and still feels like she’s losing the battle with food, her body, and herself.

I’m Cassie Covey — a coach, mom, and former all-or-nothing perfectionist who finally stopped living by food rules and started listening to her body.

In this 14-day series, we’re talking about what really keeps women stuck — the shame, the spirals, the mindset, the habits — and how to break free without another diet, reset, or “starting over Monday.”

Each episode is short, honest, and designed to speak directly to the part of you that’s exhausted… but not done.

Let’s get into it.

My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.

Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.

✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!

✨Connect with Cassie Covey on Socials:

Instagram | Facebook | TikTok

Drop in my DMs and let me know your thoughts on todays episode.

Email questions and topic suggestions to:

[email protected]

Subject: The Messy Middle 

You DON'T want to miss this! Episode 13: You’re Not Addicted to Food — You’re Disconnected

Are you tired of starting over, afraid of food, and ready to feel like themselves again? I’m so glad you’re here.

Today’s conversation is for the woman who feels like she’s constantly “failing” with food.

If you’ve ever wondered…

→ “Am I addicted to food?”

I want you to take a deep breath — and listen closely.

Because maybe you’re not addicted.

Let’s talk about it.

Hey friend, welcome to Breaking Free — the series that speaks to the woman who’s tried it all, tracked it all, and still feels like she’s losing the battle with food, her body, and herself.

I’m Cassie Covey — a coach, mom, and former all-or-nothing perfectionist who finally stopped living by food rules and started listening to her body.

In this 14-day series, we’re talking about what really keeps women stuck — the shame, the spirals, the mindset, the habits — and how to break free without another diet, reset, or “starting over Monday.”

Each episode is short, honest, and designed to speak directly to the part of you that’s exhausted… but not done.

Let’s get into it.

My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.

Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.

✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!

✨Connect with Cassie Covey on Socials:

Instagram | Facebook | TikTok

Drop in my DMs and let me know your thoughts on todays episode.

Email questions and topic suggestions to:

[email protected]

Subject: The Messy Middle 

You DON'T want to miss this! Episode 12: Eating in Secret — and the Weight of Being Everything to Everyone

Are you tired of starting over, afraid of food, and ready to feel like themselves again? I’m so glad you’re here.

Today’s episode is for the woman who hides when she eats.

The woman who sneaks into the pantry, the car, or the laundry room… not to binge — but just to breathe.

If that’s you?

“If you’ve ever hidden in the pantry just to breathe… this is for you.”

Let’s talk about why that’s happening — and how it’s not about willpower, but about the invisible weight you’ve been carrying.

Hey friend, welcome to Breaking Free — the series that speaks to the woman who’s tried it all, tracked it all, and still feels like she’s losing the battle with food, her body, and herself.

I’m Cassie Covey — a coach, mom, and former all-or-nothing perfectionist who finally stopped living by food rules and started listening to her body.

In this 14-day series, we’re talking about what really keeps women stuck — the shame, the spirals, the mindset, the habits — and how to break free without another diet, reset, or “starting over Monday.”

Each episode is short, honest, and designed to speak directly to the part of you that’s exhausted… but not done.

Let’s get into it.

My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.

Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.

✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!

✨Connect with Cassie Covey on Socials:

Instagram | Facebook | TikTok

Drop in my DMs and let me know your thoughts on todays episode.

Email questions and topic suggestions to:

[email protected]

Subject: The Messy Middle 

You DON'T want to miss this! Episode 11: When Your Cravings Are Telling You Something

Are you tired of starting over, afraid of food, and ready to feel like themselves again? I’m so glad you’re here.

Today we’re diving into something that every woman has dealt with at some point — cravings.

And not just the craving itself — but the guilt, confusion, and inner battle that often comes with it.

So if you've ever found yourself saying,

I want to reframe all of it for you.

Because cravings aren’t sabotage — they’re signals.

Let’s unpack that.

Hey friend, welcome to Breaking Free — the series that speaks to the woman who’s tried it all, tracked it all, and still feels like she’s losing the battle with food, her body, and herself.

I’m Cassie Covey — a coach, mom, and former all-or-nothing perfectionist who finally stopped living by food rules and started listening to her body.

In this 14-day series, we’re talking about what really keeps women stuck — the shame, the spirals, the mindset, the habits — and how to break free without another diet, reset, or “starting over Monday.”

Each episode is short, honest, and designed to speak directly to the part of you that’s exhausted… but not done.

Let’s get into it.

My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.

Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.

✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!

✨Connect with Cassie Covey on Socials:

Instagram | Facebook | TikTok

Drop in my DMs and let me know your thoughts on todays episode.

Email questions and topic suggestions to:

[email protected]

Subject: The Messy Middle 

You DON'T want to miss this! Episode 10: How the “Good Girl” Diet Warps Your Self-Worth

Are you tired of starting over, afraid of food, and ready to feel like themselves again? I’m so glad you’re here.

If you’ve ever been praised for your discipline…

But no one ever stopped to ask how you were really feeling?

This episode is for you.

Hey friend, welcome to Breaking Free — the series that speaks to the woman who’s tried it all, tracked it all, and still feels like she’s losing the battle with food, her body, and herself.

I’m Cassie Covey — a coach, mom, and former all-or-nothing perfectionist who finally stopped living by food rules and started listening to her body.

In this 14-day series, we’re talking about what really keeps women stuck — the shame, the spirals, the mindset, the habits — and how to break free without another diet, reset, or “starting over Monday.”

Each episode is short, honest, and designed to speak directly to the part of you that’s exhausted… but not done.

Let’s get into it.

My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.

Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.

✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!

✨Connect with Cassie Covey on Socials:

Instagram | Facebook | TikTok

Drop in my DMs and let me know your thoughts on todays episode.

Email questions and topic suggestions to:

[email protected]

Subject: The Messy Middle 

You DON'T want to miss this! Episode 9: Guilt After Eating — Even When You’re Not Full

Are you tired of starting over, afraid of food, and ready to feel like themselves again? I’m so glad you’re here.

Have you ever eaten something small — maybe a sandwich, a snack, or just a regular meal — and immediately felt like you messed up?

You weren’t stuffed. You didn’t binge. You didn’t even break a rule…

But still — you felt like you did something wrong.

If that hits home, this episode is for you.

Because here’s the truth: “You didn’t mess up — but your mind is telling you that you did.”

Let’s unpack that.

Hey friend, welcome to Breaking Free — the series that speaks to the woman who’s tried it all, tracked it all, and still feels like she’s losing the battle with food, her body, and herself.

I’m Cassie Covey — a coach, mom, and former all-or-nothing perfectionist who finally stopped living by food rules and started listening to her body.

In this 14-day series, we’re talking about what really keeps women stuck — the shame, the spirals, the mindset, the habits — and how to break free without another diet, reset, or “starting over Monday.”

Each episode is short, honest, and designed to speak directly to the part of you that’s exhausted… but not done.

Let’s get into it.

My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.

Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.

✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!

✨Connect with Cassie Covey on Socials:

Instagram | Facebook | TikTok

Drop in my DMs and let me know your thoughts on todays episode.

Email questions and topic suggestions to:

[email protected]

Subject: The Messy Middle 

You DON'T want to miss this! Episode 8: When Tracking Becomes a Burden

Are you tired of starting over, afraid of food, and ready to feel like themselves again? I’m so glad you’re here.

Today’s episode is for the woman who’s burned out from tracking.

Maybe it started as a tool. A way to stay on track, learn your portions, or feel more in control.

But now?

It feels like a second job.

If that sounds familiar, I want you to hear this:

“If tracking your food feels like a second job… that’s not failure. That’s burnout.”

Hey friend, welcome to Breaking Free — the series that speaks to the woman who’s tried it all, tracked it all, and still feels like she’s losing the battle with food, her body, and herself.

I’m Cassie Covey — a coach, mom, and former all-or-nothing perfectionist who finally stopped living by food rules and started listening to her body.

In this 14-day series, we’re talking about what really keeps women stuck — the shame, the spirals, the mindset, the habits — and how to break free without another diet, reset, or “starting over Monday.”

Each episode is short, honest, and designed to speak directly to the part of you that’s exhausted… but not done.

Let’s get into it.

My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.

Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.

✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!

✨Connect with Cassie Covey on Socials:

Instagram | Facebook | TikTok

Drop in my DMs and let me know your thoughts on todays episode.

Email questions and topic suggestions to:

[email protected]

Subject: The Messy Middle 

You DON'T want to miss this! Episode 7: It’s Not Willpower — It’s Your Lifestyle

Are you tired of starting over, afraid of food, and ready to feel like themselves again? I’m so glad you’re here.

Today we’re talking about something I know you’ve felt before:

You wonder, “What’s wrong with me? Why can’t I stick with anything?”

And I want you to hear this clearly:

“It’s not that you don’t have discipline — it’s that your lifestyle is working against you.”

Let’s break that down.

Hey friend, welcome to Breaking Free — the series that speaks to the woman who’s tried it all, tracked it all, and still feels like she’s losing the battle with food, her body, and herself.

I’m Cassie Covey — a coach, mom, and former all-or-nothing perfectionist who finally stopped living by food rules and started listening to her body.

In this 14-day series, we’re talking about what really keeps women stuck — the shame, the spirals, the mindset, the habits — and how to break free without another diet, reset, or “starting over Monday.”

Each episode is short, honest, and designed to speak directly to the part of you that’s exhausted… but not done.

Let’s get into it.

My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.

Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.

✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!

✨Connect with Cassie Covey on Socials:

Instagram | Facebook | TikTok

Drop in my DMs and let me know your thoughts on todays episode.

Email questions and topic suggestions to:

[email protected]

Subject: The Messy Middle 

You DON'T want to miss this! Episode 6: The Monday Reset Shame Loop

Are you tired of starting over, afraid of food, and ready to feel like themselves again? I’m so glad you’re here.

If you’ve ever said the words, “Okay… I’ll start again Monday,” then this episode is for you.

We’re talking about a cycle that so many of us know — and silently hate:

The routine of falling off track on Friday, feeling guilt by Sunday, and starting over Monday… again.

Hey friend, welcome to Breaking Free — the series that speaks to the woman who’s tried it all, tracked it all, and still feels like she’s losing the battle with food, her body, and herself.

I’m Cassie Covey — a coach, mom, and former all-or-nothing perfectionist who finally stopped living by food rules and started listening to her body.

In this 14-day series, we’re talking about what really keeps women stuck — the shame, the spirals, the mindset, the habits — and how to break free without another diet, reset, or “starting over Monday.”

Each episode is short, honest, and designed to speak directly to the part of you that’s exhausted… but not done.

Let’s get into it.

My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.

Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.

✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!

✨Connect with Cassie Covey on Socials:

Instagram | Facebook | TikTok

Drop in my DMs and let me know your thoughts on todays episode.

Email questions and topic suggestions to:

[email protected]

Subject: The Messy Middle 

You DON'T want to miss this! Episode 5: You’re Not Lazy — You’re Running on Empty

Are you tired of starting over, afraid of food, and ready to feel like themselves again? I’m so glad you’re here.

Today, we’re having a conversation you probably need more than another workout tip or food rule.

If you’ve ever called yourself lazy, unmotivated, inconsistent, or just “not disciplined enough”… I want you to pause. Take a breath.

Because what if you're not lazy at all?

What if you're just… running on empty?

Hey friend, welcome to Breaking Free — the series that speaks to the woman who’s tried it all, tracked it all, and still feels like she’s losing the battle with food, her body, and herself.

I’m Cassie Covey — a coach, mom, and former all-or-nothing perfectionist who finally stopped living by food rules and started listening to her body.

In this 14-day series, we’re talking about what really keeps women stuck — the shame, the spirals, the mindset, the habits — and how to break free without another diet, reset, or “starting over Monday.”

Each episode is short, honest, and designed to speak directly to the part of you that’s exhausted… but not done.

Let’s get into it.

My hope in talking about these things is that it will help you while you're going through this or have just been through it. Know that you're not alone and your feelings are important.

Pull up a chair because you need to hear this. Once you know better...you do better...and can help others along the way.

✨Subscribe, follow and leave a FIVE STAR rating and a REVIEW!

✨Connect with Cassie Covey on Socials:

Instagram | Facebook | TikTok

Drop in my DMs and let me know your thoughts on todays episode.

Email questions and topic suggestions to:

[email protected]

Subject: The Messy Middle