Do you ever suddenly "feel fat" out of nowhere? You're not alone. But what does that really mean? In this episode, I break down why these thoughts arise and how to move through them without spiralling into guilt or body shame. Whether it's physical discomfort, stress, internalized beliefs, or deep emotional patterns, I’ll help you shift your mindset so you can understand the root of your body image struggles.

📌 WHAT'S IN THIS EPISODE

00:00 Introduction

01:23 Identifying Physical Distress

04:41 Identifying Mental Distress

09:14 Identifying Emotional Distress

11:35 "Nah, I'm Just Fat"

15:03 Why You Feel "Fat"

16:26 What to Do When You Feel Fat

16:56 1. Mindfulness

19:04 2. Physical Comfort

20:05 3. Embodiment

21:19 The Bigger Picture

22:40 Seeking Support

23:01 Summary

⭐️ HOW TO WORK WITH ME

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose—a licensed therapist and virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from judgment to live more peacefully and confidently.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

Skinny culture is everywhere, but it's not about health—it's about control. Diet culture has rebranded, and now women are profiting off each other’s insecurities. In this episode, we break down the toxic rise of "how to be skinny" content. We’ll unpack the history, the harm, and the truth behind the never-ending pressure to be thin—why it’s a psychological trap, and what you can do to escape it.

📌 WHAT'S IN THIS EPISODE

00:00 Introduction

00:50 What Is Skinny Culture

05:51 Why Skinny Culture is Harmful

11:06 How to Rise Above and Reclaim Your Power

⭐️ HOW TO WORK WITH ME

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💌 WAKE UP WEDNESDAY NEWSLETTER

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose—a licensed therapist and virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from judgment to live more peacefully and confidently.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

Want to know how to have a healthy relationship with your body? In this episode, I explore whether it's possible to accept your body and still want to change it. I highlight the differences between unhealthy and healthy body image, and that healing doesn’t mean giving up on change.

Tune in for practical steps to begin accepting your body and finding peace, realistically.

📌 WHAT'S IN THIS EPISODE

00:00 Introduction

03:14 An Unhealthy Body Image

05:46 What is Body Image?

07:28 Can You Accept Your Body And Still Want to Change It?

09:06 A Healthy Body Image

11:14 Steps Toward Body Acceptance

14:19 Summary & Reflection

⭐️ HOW TO WORK WITH ME

Join the CommunEATy Waitlist

💌 WAKE UP WEDNESDAY NEWSLETTER

Sign up here to receive your free weekly dose of self-discovery and personal growth.

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose—a licensed therapist and virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from judgment to live more peacefully and confidently.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

⭐️ Apply for the CommunEATy (Enrollment closes soon! Lower rate available before end of Feb)

**This will be the last opportunity to join before my maternity leave**

Disordered eating can be incredibly isolating—even to those closest to us. In this raw and unfiltered conversation, I finally open up to my best friend about my deepest shame—things I’ve never admitted to anyone until now. We explore what she noticed (or didn’t), how my medical issues, social anxiety, and my mom’s cancer diagnosis fuelled different disordered eating patterns like binge eating, orthorexia, and weight obsession. We also explore how my over-controlled nature shaped my relationship with food, exercise, and even love and relationships. Healing isn’t just about food or your body—it’s about breaking the shame that keeps you stuck. 

⭐️ HOW TO WORK WITH ME

Join the CommunEATy Waitlist

💌 WAKE UP WEDNESDAY NEWSLETTER

Sign up here to receive your free weekly dose of self-discovery and personal growth.

🫶🏻 JOIN MY COMMUNITY

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose—a licensed therapist and virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from judgment to live more peacefully and confidently.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

⭐️ Work with Me: Apply for the CommunEATy

(Enrollment is NOW OPEN for a limited time!)

In this episode, I share:

—Snippets of my IVF journey and why I chose this path

—The unexpected ups and downs of pregnancy so far

—How hypersensitivity and disordered eating can be connected

—My ONE and only food aversion (you’ll never guess what it is!) 🥣

—How pregnancy has shaped my relationship with food and my body

—Why I think it’s important to address your relationship with food and your body before pregnancy; **however, it’s never too late!!**

⭐️ HOW TO WORK WITH ME

Join the CommunEATy Waitlist

💌 WAKE UP WEDNESDAY NEWSLETTER

Sign up here to receive your free weekly dose of self-discovery and personal growth.

🫶🏻 JOIN MY COMMUNITY

Instagram

Youtube

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose—a licensed therapist and virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from judgment to live more peacefully and confidently.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

⭐️ Register for the FREE Live 3-Day Workshop: Unlearning Body Shame

Click for the Free Registration Link

If you missed the workshop, no worries! 🎉

Just Click Here to subscribe to my newsletter and be the first to hear about the next one.

In this episode, we'll explore the signs that indicate it's time to address your relationship with your body. From constant comparison to avoiding social activities and feeling anxious around food, body image struggles impact our mental health and well-being. You'll walk away with actionable steps to begin healing.

📌 WHAT'S IN THIS EPISODE

00:00 Introduction

01:03 Life Updates

04:40 Why Exploring Body Image is Crucial

08:49 #1 Your Mood Depends on How You Feel About Your Body

11:25 #2 You Avoid Social Events

17:38 #3 You're Constantly Comparing

19:59 #4 Food Guilt and Anxiety

21:18 #5 You Can't Take a Compliment

23:03 #6 You're Postponing Your Life Until Your Body Changes

25:24 #7 You're Out of Touch with Your Body

28:14 Summary

29:14 FREE WORKSHOP

🔗 LINKS MENTIONED

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⭐️ HOW TO WORK WITH ME

Join the CommunEATy Waitlist

💌 WAKE UP WEDNESDAY NEWSLETTER

Sign up here to receive your free weekly dose of self-discovery and personal growth.

🫶🏻 JOIN MY COMMUNITY

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Youtube

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose—a licensed therapist and virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from judgment to live more peacefully and confidently.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

In this episode, I share what this podcast is all about and who it’s for, dive into my personal journey, and explain my philosophy on healing from food and body image struggles. Join me as we explore the deeper, often misunderstood layers of healing and how self-worth plays a key role in achieving food freedom and peace with your body.

📌 WHAT'S IN THIS EPISODE

00:00 What to Expect From Wake Up

03:23 How We Heal From Food, Body and Self-Worth Issues

08:38 About Myself and What I Do

11:54 The Story Behind "Wakeupandsmelltherosay"

18:58 A Major Moment in My Healing Journey

26:13 ***A Special Announcement!!!***

27:54 The Power of CommunEATy

32:00 Let's Stay Connected

34:37 A Challenge For You!

⭐️ HOW TO WORK WITH ME

Join the CommunEATy Waitlist

💌 WAKE UP WEDNESDAY NEWSLETTER

Sign up here to receive your free weekly dose of self-discovery and personal growth.

🫶🏻 JOIN MY COMMUNITY

Instagram

Youtube

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose—a licensed therapist and virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from judgment to live more peacefully and confidently.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

Welcome to Wake Up—a raw and unfiltered podcast about reconnecting with yourself and healing from food and body struggles from the inside out. I'm Natalie Rose, a licensed therapist and soon-to-be mom, and I'm here to guide you in rediscovering your authentic self and rebuilding self-worth.

As I navigate motherhood, relationships, entrepreneurship, and life's many transitions, I'll share real unfiltered experiences on everything from self-acceptance to personal growth. This podcast is for you if you're ready to wake up, embrace your true self, and persevere on your healing journey—with the comfort of knowing you're never alone.

⭐️ HOW TO WORK WITH ME

Join the CommunEATy Waitlist

💌 WAKE UP WEDNESDAY NEWSLETTER

Sign up here to receive your free weekly dose of self-discovery and personal growth.

🫶🏻 JOIN MY COMMUNITY

Instagram

Youtube

TikTok

💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose—a licensed therapist and virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from judgment to live more peacefully and confidently.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.