Whole, Full, & Alive

Things We Dive Into In This Episode:1. Embracing the inevitable mess of life2. The difference between contrived community and true community3. Cultivating authentic connections on wellness retreats

Things We Dive Into In This Episode: 1. Anxiety from overthinking and under-feeling and how to interrupt that pattern 2. Tools for getting back into your body when anxiety is at the wheel 3. Thinking less and feeling more by dropping into presence, sensitivity, joy, emotion, and nourishment

Things We Dive Into In This Episode: How to resist urges to go back to dieting and the diet-mentality Our initial impressions of the intuitive eating framework Dealing with being one of the few people who does not diet

Things We Dive Into In This Episode: 1. What does “attractive” mean to you and how to navigate the pressures of wanting and/or needing to feel attractive in dating 2. Dealing with body image triggers that come up while dating 3. Tangible tips that have helped me process relationships and my dating experiences

Things We Dive Into In This Episode: 1. The difference between body avoidance and body negativity 2. Letting go of people's judgements about your body 3. Tool for letting go of body avoidance and stepping into a life of embodiment

Things We Dive Into In This Episode: 1. Embracing your feelings and living more fully (AKA aliveness!) 2. The power of reconnecting with energy, sensitivity, and creativity 3. Actionable steps to help you cultivate aliveness

Things We Dive Into In This Episode: 1. Weight loss drugs causing appetite suppression and disconnection from hunger and fullness cues 2. Asking yourself the deeper reasons why you might be considering weight loss drugs as a temporary solution for body image anxiety 3. How weight loss drugs suppress your sexual appetite  

Things We Dive Into In This Episode: 1. What are weight loss drugs and how do they impact your body? 2. What studies and researchers have published about the implications of weight loss drugs 3. The topic of weight loss drugs as a collective conversation  

Things We Dive Into In This Episode: 1. What does love mean when we talk about loving our bodies? 2. Parallels between loving someone else and loving your body 3. Loving your body through action  

Things We Dive Into In This Episode: 1. Four concrete tools that can help you feel ready to take leaps that allow you to live the life you desire 2. Why taking risks and surrendering is a requirement for having a fulfilling life and a fulfilling relationship with your body 3. How to navigate the difficult feelings and fears that come up with taking risks and surrendering  

Things We Dive Into In This Episode: 1. Optimizing your nutrition is not real 2. Images of faces you see are often not real 3. Intense rom-com, fairy tale love is not real  

Things We Dive Into In This Episode: 1. Why it's more important (scientifically) to pursue health over weight loss 2. Uncovering your blocks around implementing nutrition and wellness practices 3. Self-love reminders that you can tap into today  

Things We Dive Into In This Episode: 1. The difference between toxic positivity and genuine positivity  2. Tangible positive psychology tools for living a happier life today 3. Processing the human experience with savoring  

Things We Dive Into In This Episode: 1. Tips for making journaling feel less overwhelming 2. How Ted Lasso's themes are relevant to examining your own life 3. Finding community and chosen family wherever you are  

Things We Dive Into In This Episode: 1. Three steps to help you identify what you need in moments of body image anxiety 2. How body image anxiety, like all anxiety, is rooted in fear 3. The similarity between body image healing and accessing intuition  

Things We Dive Into In This Episode: 1. How much protein do you need and is it possible to eat too much? 2. Why I don't recommend juice cleanses 3. The importance of self-worth in nutrition  

Things We Dive Into In This Episode: 1. What it means to be a trauma informed practitioner 2. What energy work is and why it's important to incorporate with practical recovery work 3. Moving through the need to prove yourself to other people and honoring where you're at   Dr. Danielle is a Doctor of Chiropractic who specializes in trauma and energetic work. She has worked with a wide range of clients from families to professional athletes. Some of her extended training includes Polyvagal Theory, Trauma Informed Practice, Ancient Medicine and Akashic Healing. She assists her clients in embodying safety, connection, and sovereignty within ones mental, physical, emotional, and energetic system. Website | Instagram   Thanks for listening!

Things We Dive Into In This Episode: 1. The difference between attracting the right person and playing games in dating and relationships 2. How to approach dating when it feels like you'll never find love 3. Tapping into the energy of receiving in dating  

Things We Dive Into In This Episode: 1. The difference between hypothalamic amenorrhea & polycystic ovary syndrome  2. Assessing menstrual health while taking birth control pills 3. Why carbs and fats are more important than protein in period recovery  

3 Things We Dive Into In This Episode: What it means to feel "alive" Why sensitivity, creativity, and energy are key elements of aliveness 5 specific tools that will help you cultivate a deeper sense of aliveness

3 Things We Dive Into In This Episode: Types of "alternative" therapy modalities like EMDR, music therapy, somatic therapies, embodiment, and polarity Embodiment as a practice and a way of being - where you experience positive AND negative emotions to the fullest extent to feel fully alive The phases of eating disorder recovery and "recovery grad school," a phase where you truly experience wholeness, fullness, and aliveness

3 Things We Dive Into In This Episode:   1. Dropping the all or nothing mentality with exercise 2. 8 keys for creating gentle structure around movement 3. How to tell if your exercise routine is sustainable     

Things We Dive Into In This Episode:   1. How psychotherapy differs from contemplative practices (and how the two can complement each other)   2. The power of having compassion for yourself, how to cultivate it, and everything it heals in your life   3. How to create your personal practices in a more aligned way to create a deeper sense of wellbeing    

Things We Dive Into In This Episode: Is FULL recovery from disordered eating and body dysmorphia even possible? How did we know when we were recovered? What is a good definition of "health?"  

Things We Dive Into In This Episode: 1. Loneliness as a very normal part of the human experience 2. How to sit with loneliness when it comes up 3. Creating community wherever you are  

Things We Dive Into In This Episode: 1. Whether fully recovering from an eating disorder is possible 2. Moving through the last stages of eating disorder treatment 3. Insights into my own eating disorder recovery  

Things We Dive Into In This Episode: 1. Tips for breaking free from Instagram (and social media) addiction 2. How to not miss out on all of the positive things that can come from Instagram  3. The all or nothing mentality with social media  

Things We Dive Into In This Episode: 1. The power of family constellations in healing generational trauma 2. Letting go of your parents' or family's approval of your values and life path 3. Different types of generational trauma  

Things We Dive Into In This Episode: 1. Q&A - I am starting to date again, but I feel like people won't be attracted to me because of my body size. How do I heal from this? 2. What is the difference between a therapist and a coach, and which should you hire 3. How to advocate for yourself in healthcare and build trust with your providers   

Things We Dive Into In This Episode: 1. Q&A - How long did it take me yo recover from my eating disorder? 2. Importance of simplicity in health, wellness, and life 3. Simple truths to heal your relationships with food, body image, exercise, and relationships  

Things We Dive Into In This Episode: 1. Q&A - friendship breakups & body comparison 2. Why our friendship has lasted the test of time 3. Qualities we want the each other to celebrate more and show the world more  

Things We Dive Into In This Episode: 1. The difference between body avoidance and body negativity 2. Letting go of people's judgements about your body 3. Tool for letting go of body avoidance and stepping into a life of embodiment  

Things We Dive Into In This Episode: 1. Q&A - movement without weight loss anxiety & suggestions for nutrition goals in the new year 2. Choosing a word of the year as your guidepost and theme for the year 3. My word of the year  

Things We Dive Into In This Episode: 1. Tapping into gentle structure with nutrition in the new year 2. Nutrition Q&A 3. Five mindset shifts for a positive relationship with food  

Things We Dive Into In This Episode: 1. Anxiety and the unknown becomes easier to move through with collaboration and making it more fun 2. The beauty of cultivating community through retreats 3. Travel as a portal for adventure and self-development ✨You can learn more about Diana on her website and Instagram!  

Things We Dive Into In This Episode: What I encountered in 2023 How I made each of the things I went through harder for myself How I learned to make my experiences easier  

1. It's very important to define your movement why. What is the reason behind why you want to be moving your body? What impacts of exercise are most valuable and important to you? Consider how you can work towards it with as much grace, as much fun, as much flexibility, and as much ease as possible. What would make working towards that goal more enjoyable? Perhaps a playlist you love, gear that makes you feel prepared and confident, support from people in your life, etc. Make sure you're taking care of your body, feeding yourself, hydrating, taking time off when you need it. In the moments when you are triggered or activated because you're in an environment that's reminding you of more rigid days of exercise, can you treat yourself like you would treat a friend that's triggered? Let go of that idea that exercise should be hard work and not fun. Fun helps us establish habit, and a lack of fun over stresses and dysregulates your nervous system. 7. If shame or fear is your fuel, you will burn out.  If you are exercising because you are afraid to gain weight, you will not be able to implement a gentle structure that feels joyful, intuitive, and effective. The all or nothing relationship with movement will remain. So if you're exercising because you feel shame about your body size, you will burn out on exercise really quickly.  8. When it comes to exercise, just start somewhere and find spaces where you feel celebrated just for showing up. Just choosing to show up at all is a really courageous and important step, and it's the step that counts. People often get wrapped up in how much they sweat, how many calories they burn, and the amount of time a workout lasts as the markers of "success" in workouts. When you don't meet those milestones, that doesn't mean the workout didn't count. Training your nervous system to be in fitness environments, letting your guard down, and being in your body might take some time. It's vulnerable. Be patient with yourself and celebrate yourself just showing up to a workout. When fitness spaces feel triggering you don't have to go to that particular environment. Find spaces that feel good for you.   Thanks for listening!

How you interact with money and nutrition comes from the stories you learn about what it is and isn't, which pushes you to identify as either good or bad with money.  A financial decision you make is one that could be objectively good for you, but objectively bad for another person and vice versa. A financial decision that could be good for you in one situation or circumstance of your life, but bad for you in another circumstance or one situation of your life. The relationship with money and nutrition is not an all or nothing thing. It's more about taking it moment to moment, context to context, and when we say I'm good with money/nutrition or I'm bad with money/nutrition we introduce shame into the equation. Putting yourself on a really strict budget or diet sets you up for resentment and approaching both from a place of scarcity, which usually leads to going overboard. Assigning “good” and “bad” as labels for how we deal with money and nutrition induces shame without taking into account the context of the situation. Food has value beyond its nutrients. Good nutrition honors your mental health, your emotional health, and your personal values. And it's the same with money! Give yourself permission to spend money, to make different types of financial decisions, and not classify any one thing as good or bad. When we release the labels it takes away the emotional charge associated with money and nutrition.  2. The stock market and emotional eating come with challenges and nuances, but that doesn't mean there is inherently a problem with them. It's easy to remember the bad things, like the stock market crash in 2008, but that doesn't mean that investing in the stock market is all bad. There is a lot of context that we are quick to forget and the focus goes to the bad. Understanding why something is the way it is and educating yourself about it can actually help us feel more comfortable engaging with it - which goes for money and nutrition. Investing is really just trusting other people. Once you have that trust it becomes so much easier to participate. Trust and understanding removes the fear. We are emotional beings, so it is natural to emotional eat as long as it's not the only coping mechanism in the toolbox. When we trust ourselves and allow for emotional eating it builds self-trust. Once you have self-trust and do your research with the stock market and emotional eating you can be can be confident that it won‘t spiral out of control. If you're new to the stock market start small, do your research, diversify your portfolio, and invest for the long term. If you're new to emotional eating ask yourself if you're dealing with your emotions. If you go overboard with emotional eating as yourself if you actually let yourself feel your emotions. Don't try to change the foods you emotionally eat with ones that don't feel soothing to avoid it acting as a temporary bandaid and ensure you use other tools to deal with your emotions in addition to emotional eating.   3. If you want to be better with money you have to have weekly money dates to review your finances. If you want to be better with nutrition you have to track everything you consume. It's okay to review your finances and nutrition frequently, but it might not work for everyone. If it feels obsessive and compulsive to track those things, it's coming from our desire to control a situation we cannot control. Money is fluid. Sometimes unexpected expenses come up, inflation impacts spending, etc. If you tightly control money then you'll be thrown when something unexpected arises. Preparing, having a macro perspective, and making sure money conversations don't feel like work will make money feel less stressful. Nutrition is not just calories in and calories out. Nutrition and metabolism are complex and we can't expect to track every calorie in attempt to control something. Gentle structure is important for our nutrition, as long as the focus is on a macro level (i.e. proteins, fats, and carbs in every meal, eating every few hours, etc.). The attempt to control too tightly will only lead to frustration and defeat with food. It isn't possible to stick to that level of tracking and be successful at it. Your body is gonna fight back, biology is gonna fight back and life is gonna happen. Similarly with money. The plate by plate approach that gives you an attention to macro balance, having variety, and really attuning to your body/instincts, and gentle structure - all of which are not numerical. 3 “Plates” of your expenses: Look at your fixed recurring expenses (rent, utilities, food, etc.) to understand what those numbers are, make sure you have cash flow to support those numbers, and then just set them up to be paid automatically. Understand your non-recurring expenses that you hope don't come up, but you need to anticipate so that you're prepared for the unexpected without thinking about it all the time. Set aside money for your day-to-day expenses. Giving yourself permission is a huge part in becoming really comfortable with your finances and with food. Permission to spend money on yourself and to fuel your body is important. Both are necessary to sustain life. When a bill comes don't ask what the damage is. Instead ask what the investment was that you made in yourself. If you're trying to save money or pay off debt, don't start with cutting everything you love out of your life, because you're gonna be miserable. Find little things that can bring you joy on a daily basis and incorporate them into your life. Give yourself permission to spend on yourself and fuel yourself, because that act can help you cultivate a meaningful piece of self-worth.   Mindset shifts are important no matter how much money you have: No matter what my situation is right now, I can still do something small. if you feel like you don't have any money to save, just take $5 a month and put it into a savings account. It sounds small, but it will build over time And shows you that there is actually more abundance in your life than you think there is. These tiny steps that we start making today mindset are setting ourselves up for a more successful financial future. You can‘t ignore your finances while you don't have a lot of money and expect to know what to do when you do have more money. It's similar to using weight loss to work on your relationship with food, which will only create a disordered relationship with food and your body. Instead switch your mindset to the focus on the pursuit of health. The goal isn't for you to have tons of money, the goal is for you to live an amazing life. If financial stress and anxiety around money is preventing you from doing that, you can rebuild the relationship with money so that you can work towards living the life you desire. Other people's financial situations are likely not what you think. Many of the huge companies you think of as being successful have a lot of debt in their businesses (i.e. Apple having debt in the business until 2011). Debt is not something to feel shame about. It can be a tool that is available for you to be able to get something that otherwise wouldn't be available to you. Reframe by feeling grateful for the opportunity to use that debt as an available tool and use it until you no longer need it.   Ebbs & flows of life mean that there will be ebbs and flows in your money: We are taught a ton of rules about money and finances, but the second you enter entrepreneurship or other big life transitions all of them go out the window. The ”rules” of money probably won't serve you 100% and will make you feel like a failure. It's okay to live outside the rules and look at how your finances can support the bigger picture of your life. With money there are always going to be cycles. There will be phases in your life where things feel tight. There's going to be phases in your life when things feel super abundant. Both are completely normal. As long as you understand what your safety parameters are and you don't push yourself to feel unsafe/insecure with your money, then you're going to be fine. If you're comparing yourself to impossible standards, of course you're going to feel like a failure. Mixing gentle structure with flexibility allows for life to happen.   Thanks for listening!

Things We Dive Into In This Episode: The experience of visiting your hometown after moving away and how that impacts self-confidence (07:13) How self-confidence and self-esteem feed into healing your body image (14:06) Six tools for finding and maintaining unshakable self-confidence (15:09)  

3 Things We Dive Into In This Episode: What it means to let go of expectationss and how letting go of expectations helps you live a more aligned life Letting go of expectations in 3 key areas: friendships, career, and romantic relationships  Dropping expectations as a permission slip to walk away from jobs and people who aren't meant for you   ⭐️About Leanne   Leanne is an interior designer, brand strategist, retail development and marketing specialist who is currently living a nomadic lifestyle throughout Mexico, US, and Europe.    

3 Things We Dive Into In This Episode: How to identify patterns or behaviors that you unconsciously rely on. Examining why these patterns feel familiar and how to make new, healthier patterns feel familiar too. Embodiment practices as a tool to stay connected to your body and make aligned choices.  

3 Things We Dive Into In This Episode: Types of untraditional therapy modalities like EMDR, music therapy, somatic therapies, embodiment, and polarity Embodiment as a practice and a way of being - where you experience positive AND negative emotions to the fullest extent to feel fully alive The phases of eating disorder recovery and "recovery grad school," a phase where you truly experience wholeness, fullness, and aliveness

3 Things We Dive Into In This Episode:

3 Things We Dive Into In This Episode: What is “perfectionism” - really? And what are the sneaky ways that it might be holding you back in relationships, work, and other areas of your life? The importance of setting and maintaining boundaries and how to repair relationships when boundaries cause friction How to let go of perfectionism in relationship to our bodies as they change and adapt throughout our lives  

3 Things We Dive Into In This Episode: What to do when a negative or maladaptive thinking pattern that you thought you let go of comes back up. Why relationships and other vulnerable experiences might cause us to lean into old habits. Three powerful tools for breaking free from negative body image and other harmful thinking patterns based on my own recent experiences and experiences with clients.

3 Things We Dive Into In This Episode: Find inspiration in Heather's story of self and body acceptance to help you on your journey as well. Widen your lens! Become aware of how society impacts our views on body image and self-acceptance. Explore and find out what works for your unique body regarding fitness and movement.

3 Things We Dive Into In This Episode: Four concrete tools that can help you feel ready to take leaps that allow you to live the life you desire. Why taking risks and surrendering is a requirement for having a fulfilling life and a fulfilling relationship with your body. How to navigate the difficult feelings and fears that come up with taking risks and surrendering.