Disclaimer: This episode is for educational purposes only and not intended to be a substitute for personalised health advice - What works for one person may not be right for another 

Have you ever felt like you were doing EVERYTHING right - eating high protein, cutting out sugar, fasting, working out every day, but for some reason you’re experiencing “binge-like” behaviours, have loud food noise and feel like life is on “challenge” mode? 

On today’s episode, we are covering why diet mindsets are sabotaging your ability to eat intuitively and strategies to feel more normal around food! 

The main takeaway is that healthy habits are great until the intention behind them feels driven by fear and control. 

Connect! 

insta: @downtoearth.eats

References/Further Reading: 

ultra processed food and changes in gut microbiome and inflammation

 https://pmc.ncbi.nlm.nih.gov/articles/PMC6835660/

ultra processed food and food addiction 

https://pmc.ncbi.nlm.nih.gov/articles/PMC7694501/

Chapters

00:00 Introduction to Food Mindsets

01:07 The Dangers of Labelling Food as Healthy or Unhealthy

01:32 Intention Behind Food Choices

02:40 The Impact of Dieting on Food Relationships

04:59 Finding Food Neutrality

06:10 The Importance of Moderation

08:05 Social Connections and Food Choices

09:17 Overcoming Food Restrictions

11:34 How You Eat Reflects Your Overall Relationship with Food

11:39 Understanding Women's Unique Nutritional Needs

12:14 Debunking Fasting Myths

14:12 Understanding Food Relationships

16:52 Breaking Free from Food Rules

19:42 Navigating Ultra-Processed Foods

22:57 Contextualising Healthy Choices

26:53 Managing Stress and Emotional Resilience

Hello friends !! 

Today’s guest is Cassie Fenton, she is a Gut Health & IBS Dietitian. This episode is focused on all things gut health, gut microbiome and a personal FAVOURITE topic- The Gut-Brain Connection. We really dive into the role that our nervous system has on our digestion as well as simple, no cost tools you can start implementing today! 

Happy listening :) 

Topics: 

• The importance of the gut microbiome
• The gut-brain connection
• Lifestyle factors such as diet, stress, and movement impact gut health
• Practical tips for improving gut health, including dietary changes, mindful eating, and the significance of hydration
• Misconceptions about gluten, dairy, and processed foods - what is the real issue? 
• Gut hypnotherapy
• The impact of antibiotics on gut recovery

Show Notes: 

00:00 The Importance of Gut Health

01:33 Understanding the Gut Microbiome

03:33 Modern Lifestyle and Gut Issues

05:28 The Gut-Brain Connection

07:13 IBS and Common Root Causes

09:19 Practical Tips for Improving Gut Health

11:42 Food Sensitivities: Gluten, Dairy, and Sugar

13:36 Quality of Food vs. Food Restrictions

15:03 Zero-Cost Gut Health Tips

19:37 The Importance of Sleep and Hydration

21:11 Understanding Ultra-Processed Foods and Gut Health

23:37 The Gut-Brain Connection and Stress Management

26:40 Exploring Gut Hypnotherapy and Its Benefits

29:11 Antibiotics and Their Impact on Gut Microbiome

31:28 The Contraceptive Pill and Gut Health

32:39 Mindful Eating: What to Watch Out For

TW: This episode includes discussion of disordered eating and body image struggles 

WELCOME BACK MY FRIENDS!

In today’s episode of The Roots of Wellness, I’m joined by model and founder of Self Dom, Dominique Elissa.

We dive into how the modeling industry shaped her self-worth, how she’s shifted from chasing "skinny" to embracing strength, and why consistency, connection, and self-love are the foundations of true wellness!! Dom also opens up about grief, growth, and how she turned personal loss into a mission to inspire others.

A heartfelt, big sister chat you won’t want to miss

use code DOWNTOEARTH for 20% off your next SelfDom Gratitude Journal :))

Chapters

00:00 Introduction to Gratitude and Purpose

03:23 The Power of Gratitude in Life

06:38 Overcoming Body Image Issues with Gratitude

09:02 Navigating the Modeling Industry and Self-Identity

15:29 Shifting from Skinny to Healthy Mindset

16:55 Realizations and Turning Points in Life

20:10 Coping with Loss and Finding Strength

23:08 Evolving Purpose and Community Building

24:40 Finding Your Community

26:20 The Importance of Self-Discovery

27:47 Nutrition and Body Image

28:43 Navigating Hormonal Health

32:23 Establishing Healthy Routines

35:02 Managing Social Media and Mental Health

37:20 Overcoming Challenges After Birth Control

38:03 Dietary Choices and Social Situations

39:19 Promoting Community and Connection

In today’s episode, we dive deep into neuroscience, habit formation, and the subconscious beliefs that shape our behaviours. Understanding how our brain is wired is incredibly empowering—it gives us insight into why we act, react, and feel the way we do.

Don’t mind the intensity of this one I recored this during a wave of motivation and FIRE — and honestly, re-listening gave me the boost I needed…  I hope it sparks something in you too!! 💛

Takeaways:

• If you're not aware of the things that are holding you back, you're always going to be stuck. 
• 95% of the thoughts that you had today were the same thoughts that you had yesterday. 
• Our brains are like new puppies that need training. 
• We need to start addressing the problem at the subconscious level. 
• Our subconscious mind is largely made up of limiting beliefs. 
• We become addicted to these feelings of suffering and of judgment. 
• You can't bring new habits into an old self. 
• Life is just a simulation, and you decide your character. 
• You can either live defined by a vision of the future or the memory of the past. 
• The point of a vision board is about becoming clear on what you want.

*TW* This episode touches on eating disorders/disordered eating behaviour. If this is a triggering topic, please skip xx

In this powerful episode, I’m joined by Recovery Coach and Exercise Physiologist, Sarah Liz King, to unpack topics surrounding women's health, disordered eating, hypothalamic amenorrhea, and the complexities of “wellness” culture.

Topics covered:

• Navigating health advice on social media
• Understanding hypothalamic amenorrhea (HA)
• Side effects of a lost period
• What a missing period says about overall health
• The exhausting pursuit of perfection
• Why an “all or nothing” mindset is sabotaging your wellbeing
• Eating disorder vs. disordered eating
• Finding the balance between discipline and disorder
• Ending binge-restrict cycles

• Overcoming the fear of weight gain

• Conquering fear foods

Timestamps:

• 0:00 - 1:20: Intro
• 1:20 - 2:45: About Sarah
• 2:45 - 11:50: The current landscape of women’s health
• 11:50 - 16:53: What is hypothalamic amenorrhea (HA)?
• 16:53 - 21:36: Biomarkers for female health
• 21:36 - 24:50: The pursuit of perfection
• 24:50 - 27:54: Perfectionist mindset and recovery
• 27:54 - 29:44: Disordered eating vs. eating disorder
• 29:44 - 30:27: Discipline or disorder?
• 30:27 - 35:44: Ending binge-restrict cycles
• 35:44 - 40:37: Low Energy Availability
• 40:37 - 45:45: Overcoming the fear of weight gain
• 45:45 - 49:35: Q&A
• 49:35 - End: Overcoming fear foods

Are you living consciously or compulsively? 

On that note… welcome back!! 

Today, I present to you fine people a special conversation I had with Daria, one of the teachers at my 200-hour Yoga Teacher Training in Bali.

Daria is truly a wealth of knowledge, and her journey from LAW to YOGA is so inspiring.

We are diving into the wisdom of yoga and meditation to explore how attachment impacts our lives and how detachment can bring a sense of freedom. 

This topic resonates with me, and I hope someone else can connect to the many lessons Daria shares in this episode. 

If you’re interested in the shift from COMPULSIVE to CONSCIOUS living then this episode is for you!!

We’ll explore key topics like:

• The power of conscious awareness in overcoming compulsive desires
• Daria’s journey from law to yoga
• Releasing attachments through meditation
• The Kleshas (the root causes of suffering)
• How to detach from things that no longer serve us (even things like coffee!)
• Practical advice on finding liberation and inviting more joy into our lives

Timestamps 

0:00 - 0:24 - Intro 

0:24 - 8:07 - Daria’s journey with Law and Yoga

8:07 - 9:46 - Giving yourself permission to evolve 

9:46 - 12:39 - Guided meditation vs silent meditation 

12:39 - 17:55 - The Klesha’s (sufferings) 

17:55 - 24:10 - Attachment to coffee

24:10 - 29:25 - Advice to detach and find liberation 

29:25 - 32:28 - How to invite more joy into life 

What if our relationship with food reflects our relationship with ourselves? 

Are you in a battle with food or unmanaged emotions?

On this episode we unpack what it means to have a healthy relationship with food, exercise and one’s self.

*TW disordered eating*

It’s time to expand our idea of “health” recognising that what is healthy lifestyle for one may not work for another. 

Emotional health is a NON NEGOTIABLE when it comes to cultivating a feeling of “wellness”

Quality sleep, daily movement, eating whole nutrient dense foods, strong social community, having a sense of food freedom and balance are EQUALLY important in becoming the healthiest, most healed, radiant version of YOU. 

Enjoy the chaos of this episode, let me know if anything resonates :) xx 

TIMESTAMPS 

0:00 - 0:52 - welcome part 1 

0:52 - 1:50 - intro 

1:50 - 8:08 - misconceptions of calories in calories out 

8:08 - 10:14 - personal journey 

10:14 - 13:30 - emotional root cause of disordered eating 

13:30 - 15:29  - values around food wastage 

15:29 - 17:06 - applying a “what is the root cause” mindset 

17:06 - 20:01 - overcoming exercise guilt 

20:01 - 20:32 - overcoming food guilt 

20:32 - 28:44 - advice column 

28:44 - End - goodbye!

References: 

*WHOLEFOOD VS PROCESSED FOOD STUDY*

1. Published in the journal of ‘Food and Nutrition Research’

Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure

*IDENTICAL TWIN MICROBIOME STUDY*

1. Published in the journal ‘Cell’ 

Human Genetics Shape the Gut Microbiome

*LIVER INFLAMMATION AND METABOLISM*

1. The Model Health Show: Episode 451: 7 Major Factors That Control What Calories Do In Your Body

2. Published in the journal Toxicologic Pathology 

Identification of Environmental Chemicals Associated with the Development of Toxicant-associated Fatty Liver Disease in Rodents