Wellness: Rebranded - Intuitive eating, diet culture, mental health, weight training, food freedom, food relationship

What happens to your body image when it feels like everyone around you is shrinking? Is it possible to be genuinely happy for someone else's weight loss and still feel completely thrown by it? In this episode, we sit down together to unpack what's coming up for so many women right now as GLP-1s and rapid weight loss dominate conversations everywhere. We get into a moment where a comment about someone's changing body turns into a bigger question about whose body gets discussed and why, the line between respecting someone's body autonomy and absorbing new pressure ourselves, and the social comparison that still shows up after years of body acceptance work. Here's what we cover: Weight bias doesn't disappear when weight loss becomes easier, it just changes shape Staying in a larger body gets read as a choice the moment a drug exists that could shrink it Thin privilege is real, and it shows up differently depending on who's in the room Body trends have cycled through decades of history, which says more about culture than about bodies Body neutrality can be a more honest goal than chasing body positivity every single day How body grief fits into body acceptance, and what happens when you skip it Self discovery matters more than any number a scale or a drug can give you What to do with your social feed, your conversations, and your values, including where self discovery comes in If you've ever felt like the only person in the room whose body hasn't changed, this conversation gives you company and a way to think about it that doesn't start with your body. Let’s rebrand wellness together! Elizabeth, Tara & Maria Connect with us! Experience Wellness Rebranded in real life! Join Elizabeth, Maria, and Tara on October 3rd for Inhale, a one-day fall retreat with movement, nature walks, nourishing food, and conversations that go deeper. Reserve your spot here. The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e Elizabeth Harris, MS, RDN, LDN Facebook/Instagram: https://www.instagram.com/ElizabethHarrisNutrition Take the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz Join The Nourished Table, Elizabeth's monthly recipe club, for $20 a month: https://elizabethharrisnutrition.com/recipe-club Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: www.taradeleonfitness.com/connect If you're in the Annapolis area, follow Everybody Strong Annapolis for studio updates, class openings, and details on the grand opening free workout: https://www.instagram.com/everybodystrongannapolis/ Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com

Two Oreos in a kindergarten lunchbox. That's all it took for one mom to text the whole class asking them to stop packing cookies because her family doesn't eat them, and for the other moms to respond by sending their kids to school with Oreos on purpose. By the end of the saga, every child in that class had Oreos in their lunch except hers. Oreo Gate turned out to be a content creator's invention, but all three of us recognized a version of ourselves in it. In this episode, we're talking about what Oreo Gate gets right about forbidden foods, mom guilt, and the parenting anxiety that can turn a cookie into a verdict on your mothering. Elizabeth owns up to the years she chased perfect nutrition for her kids and the food rules she'd never repeat. Tara knows exactly what it's like to be the kid without the treat, and she's still sorting through good and bad foods at 42. Maria brings the therapist lens, plus a true story from a mall playground that has nothing to do with cookies. We also get into why mom groups turn on each other so fast, what the school's letter got right, and why packing lunches covers five meals out of twenty-one, along with: Why the cookie you keep off limits becomes the most interesting food in the classroom What one text to the group chat reveals about a mom's own relationship with food The false sense of control that keeps food anxiety in charge, and what's actually in your hands Why clearing every obstacle for your kid costs them the practice they'll need later How to sit with your child through a small disappointment instead of fixing it How kids build body confidence when food stops being sorted into good or bad Why food neutrality beats diet culture for building a healthy relationship with food You can't control every lunchbox that lands next to your kid's, and this episode makes the case that you don't need to. Let’s rebrand wellness together! Elizabeth, Tara & Maria Connect with us! The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e Elizabeth Harris, MS, RDN, LDN Facebook/Instagram: https://www.instagram.com/ElizabethHarrisNutrition Take the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz Join The Nourished Table, Elizabeth's monthly recipe club, for $20 a month: https://elizabethharrisnutrition.com/recipe-club Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: www.taradeleonfitness.com/connect If you're in the Annapolis area, follow Everybody Strong Annapolis for studio updates, class openings, and details on the grand opening free workout: https://www.instagram.com/everybodystrongannapolis/ Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com Episodes Mentioned Want to go deeper on raising kids who have a healthy relationship with food? Go back and listen to Episode 27, Ending the Legacy of Diet Culture: How to Raise Intuitive Eating Kids . Experience Wellness Rebranded in real life! Join Elizabeth, Maria, and Tara on October 3rd for Inhale, a one-day fall retreat with movement, nature walks, nourishing food, and conversations that go deeper. Reserve your spot here. If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

Does your eating feel off after a summer with no set routine? Now, you want to feel better—without getting stuck in the failed dieting cycle that works for awhile but ultimately leaves you frustrated, right back where you started? In this episode, Elizabeth shares a gentler, more realistic way to get back into healthy habits that help you feel good, without jumping into another restrictive diet or getting caught in the all-or-nothing cycle. You'll learn: How to recognize the on-again, off-again eating patterns that may be keeping you stuck. Why food guilt can show up the moment a summer without structure ends, and what that may be telling you about your current relationship with food. How emotional eating can creep in when stress and low bandwidth take over. Why self-compassion can help you make healthier choices more consistently. How to create a simple, realistic food plan that actually fits your life. How habit building through one small, doable change can work better than trying to overhaul everything at once. A quick way to figure out what’s been working well and what might need some attention. Why your self talk around food, diets, and “getting back on track” matters. How to start building more flexible and sustainable eating habits. How group coaching with a nutrition coach supports the change you're already trying to make This episode gives you a plan flexible enough to actually hold, built around your life instead of another reset. Let’s rebrand wellness together! Elizabeth, Tara & Maria Connect with us! Add your name to the wait list for Stop Starting Over, Elizabeth’s upcoming Small Group Coaching Program: https://elizabethharrisnutrition.com/waitlist The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e Elizabeth Harris, MS, RDN, LDN Facebook/Instagram: https://www.instagram.com/ElizabethHarrisNutrition Take the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz Join The Nourished Table, Elizabeth's monthly recipe club, for $20 a month: https://elizabethharrisnutrition.com/recipe-club Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: www.taradeleonfitness.com/connect If you're in the Annapolis area, follow Everybody Strong Annapolis for studio updates, class openings, and details on the grand opening free workout: https://www.instagram.com/everybodystrongannapolis/ Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com Ready to stop starting over with food? Join the wait list at https://elizabethharrisnutrition.com/waitlist to get first access to my new fall program. Come join the conversation in the Health and Healing with Intuitive Eating Facebook group and let me know what stood out to you in this episode. Episodes Mentioned Want to go deeper on meal planning? Go back and listen Meal Planning Without the Daily Food Stress! How to Reduce Decision Fatigue and Make Dinner Easier for Your Family to the earlier episode on how I teach clients to be meal ready. If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

For so many women, diet culture never looked like a diet. It looked like discipline, like being "the healthy one," like a body image built around control. You made food rules without ever writing them down, and the food guilt that followed felt normal. In this episode we unpack diet mentality: what it is, the hidden ways it shows up, and how it keeps running in the background even when you've never technically been on a diet. Elizabeth shares her own years as a vegetarian who told everyone it was about health, the rush back to the gym within days of each of her babies, and the pride of being the disciplined one. Tara and Maria bring the versions they've lived and the ones they see in the women they work with. We also get into why diet mentality intensifies for women in perimenopause and midlife women navigating a changing body, and why intuitive eating works as an antidote to years of restriction, plus: Why body control feels like being healthy and disciplined from the inside What food rules sound like when they're dressed up as virtue Why food guilt shows up even when you're eating exactly what you planned to eat The question that tells you what diet mentality is actually costing you What changes during perimenopause and midlife that make old patterns louder How the wellness rabbit hole leads to disordered eating without weight ever being the goal The write-it-down exercise Elizabeth gives clients to surface every hidden food rule Why intuitive eating gives you a real way to challenge those rules and let them go Letting go of diet mentality doesn't require an overnight transformation, and this episode shows exactly where to start. Let's rebrand wellness together! Elizabeth, Tara & Maria Experience Wellness Rebranded in real life! Join Elizabeth, Maria, and Tara on October 3rd for Inhale, a one-day fall retreat with movement, nature walks, nourishing food, and conversations that go deeper. Reserve your spot here. The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e Connect with us! Elizabeth Harris, MS, RDN, LDN Instagram: https://www.instagram.com/ElizabethHarrisNutrition Take the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz Join The Nourished Table, Elizabeth's monthly recipe club, for $20 a month: https://elizabethharrisnutrition.com/recipe-club Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: www.taradeleonfitness.com/connect Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com Episodes Mentioned If this episode resonated, go back and listen to Episode 105: The Myth of Short-Term Diet Success: The False Promises of Diet Culture , where we dig into the false promises of diet culture. If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

Somewhere along the way, the friendships that used to happen on their own stopped happening. The school pickups ended, the schedules changed, and one day you looked around and realized your circle got smaller. But what if the connection you're craving is more available than you think, and the only thing standing between you and it is knowing where to start? In this episode, we're talking about why social connection changes in midlife, why the female friendship you're craving now is different from the friendship of your 20s, and what it actually takes to rebuild your village on purpose. We also share what our first women's wellness retreat taught us about what women in this stage of life are really asking for. In this episode, you’ll discover: The reason your social circle shrank without you doing anything wrong What changes about the connection you crave once you know what being supported actually feels like Why so many midlife women are braver than they were at 25, and what that bravery unlocks The shift that happens when you stop caring what people think of you What a viral Facebook group revealed about how many women are craving women's community right now Why proximity built your old friendships and why building community now takes intention The first place to look when finding community and you don't know where to start How women supporting women becomes the kind of support system that can literally save your life What the research on social prescribing says about connection and how long you live The one thing retreat attendees asked for more of, and what it tells you about what you're missing too You don't need a huge circle or a perfect starting point, you just need one brave yes, and this episode shows you where to find it. Let’s rebrand wellness together! Elizabeth, Tara & Maria Experience Wellness Rebranded in real life! Join Elizabeth, Maria, and Tara on October 3rd for Inhale, a one-day fall retreat with movement, nature walks, nourishing food, and conversations that go deeper. Reserve your spot here. The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e Connect with us! Elizabeth Harris, MS, RDN, LDN Instagram: https://www.instagram.com/ElizabethHarrisNutrition Take the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz Join The Nourished Table, Elizabeth's monthly recipe club, for $20 a month: https://elizabethharrisnutrition.com/recipe-club Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: www.taradeleonfitness.com/connect Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com Episodes Mentioned Want to go deeper on why connection is so good for your health? Go back and listen to Episode 156: Boost Your Health Without Medicine: Understanding Social Prescribing And if the midlife conversation resonated, don't miss our recent episode with Jenn Salib Huber: The Truth About Menopause Metabolism: How to Support Energy, Sleep, and Body Changes (Without Cutting Carbs) Did something in this episode jump out at you? Come tell us about it in our free Facebook community, Health and Healing with Intuitive Eating , where all three of us are active. We want to hear your story! If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

For so many people, a single body comment has stayed with them for years. Someone remarks on what's on your plate, or how you look compared to last time they saw you, and you stand there without knowing what to say. Commenting on bodies got normalized somewhere along the way, and most of us were never given the language to push back on it. But what if you already have the right to end that conversation, and the only missing piece is knowing what to say? In this episode, we talk about what happens when people comment on your body, your food, or your weight, and what you can actually say back. Between the three of us we have lived this from opposite sides. Comments about being too thin, comments about gaining weight, comments in a larger body, comments filtered through cultural norms where remarking on appearance is the first thing out of someone's mouth. What we bring to this conversation is a range of responses that fit different relationships, different rooms, and different levels of energy on any given day. In this episode, you will discover: The reason a comment about your body says almost nothing about your body What most people never realize they are doing when diet culture teaches them that commenting is helpful The one question to ask yourself before you decide whether to respond at all Why unsolicited advice about your health so often arrives dressed as concern What setting boundaries actually sounds like with the family member you cannot avoid What to say when someone celebrates their own weight loss Why food comments at a party are rarely about the food What body shaming looks like when it comes wrapped in a compliment The part of body autonomy that requires no explanation from you to anyone Why food freedom includes eating without explaining your choices Protecting your body image does not require a confrontation, and this episode shows exactly what it does require. Let’s rebrand wellness together! Elizabeth, Tara & Maria Experience Wellness Rebranded in real life! Join Elizabeth, Maria, and Tara on October 3rd for Inhale, a one-day fall retreat with movement, nature walks, nourishing food, and conversations that go deeper. Reserve your spot here. Connect with us! The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e Elizabeth Harris, MS, RDN, LDN Facebook/Instagram: https://www.instagram.com/ElizabethHarrisNutrition Take the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz Join The Nourished Table, Elizabeth's monthly recipe club, for $20 a month: https://elizabethharrisnutrition.com/recipe-club Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: www.taradeleonfitness.com/connect Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com Episodes Mentioned Want to go deeper on this conversation? These two episodes pair perfectly with today's discussion. Episode 173: Evelyn Tribole on Ozempic and GLP-1s: Why Informed Consent is Missing, The Dangers of Weight Cycling, and The Neuroscience of Intuitive Eating : Where the reachable and teachable framework came from. If you want to hear it directly from the source, start here. Episode 16: Rethinking weight loss complements: How to focus on pursuing health through self care, nourishment and kindness to our bodies : How to focus on pursuing health through self care, nourishment, and kindness to our bodies. Local to Annapolis? Tara teaches water aerobics every Monday night, and everyone is welcome regardless of fitness level. Message her for details and come stand next to her in the pool. If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

What if confidence was never supposed to come before an action? In this episode, we're talking about what happened when each of us was forced to act long before we felt ready, and not one of us felt brave going in. The confidence showed up after, every single time, because taking action is where building confidence actually starts. We get into why self doubt convinces you to wait for a feeling that only arrives through experience, what it means to do it scared, and how gathering evidence from everything you've already survived becomes the proof you can handle whatever comes next, plus: Why waiting to feel ready is a confidence trap that keeps women postponing jobs, relationships, and dreams for years How Elizabeth went from napping through oral reports to hosting a podcast, and why it had nothing to do with waking up brave Why Tara's swim to islands a mile and a quarter offshore became the memory she borrows from every time something hard shows up How Maria reframes overcoming fear with her clients Why outsourcing your confidence to a goal weight, a paycheck, or a milestone keeps it permanently out of reach What midlife women carry that younger women don't How small, simple wins stack into the self trust that makes bigger changes possible If you've ever put your life on hold waiting to figure out how to be more confident, this episode is your reminder that you're allowed to start scared, and that the confidence you've been waiting for is just on the other side. Let’s rebrand wellness together! Elizabeth, Tara & Maria Connect with us! The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Take the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz Join The Nourished Table, Elizabeth's monthly recipe club, for $20 a month: https://elizabethharrisnutrition.com/recipe-club Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: www.taradeleonfitness.com/connect Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com Episodes Mentioned Loved this conversation? We went deep on confidence once before. Go back and listen to Episode 55: Reclaiming Confidence, A Fat Shaming Survival Guide If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

Are you carrying emotional weight that no one else can see? Do stress symptoms show up in your stomach, chest, shoulders, or sleep? Have you ever wondered whether your body is trying to tell you something about the pressure you carry? In this episode, we’re joined by Dr. Laryssa Creswell, a licensed clinical professional counselor, who provides trauma-focused treatment for women and teen girls and authored The Invisible Weight We Carry. We talk about the invisible weight women carry, how it can connect to family expectations and past experiences, and why the mind body connection matters when stress shows up physically. We also talk about what happens when medical answers do not explain the whole picture, and how we can begin noticing what is ours to carry and what is not. In this episode, you’ll learn: What invisible weight really means and why it can feel so hard to name. How the mental load of motherhood, work, relationships, and daily life can affect your body and mind. Why physical stress symptoms may be connected to emotional stress, unresolved experiences, or old family patterns. How stress in the body can show up through headaches, stomach issues, chest tightness, muscle tension, exhaustion, and other stress symptoms. Why women often carry an emotional load that is shaped by expectations, caregiving, and the roles they were taught to play. Why past experiences can still influence present stress responses If you have ever felt like the stress in body is already speaking and you are carrying too much, but could not fully explain what “too much” even means, this episode will feel deeply validating. Let’s rebrand wellness together! Elizabeth, Maria & Tara Schedule an appointment with Dr. Laryssa Creswell: https://fearlesslyinspiredsolutions.com/ Get The Invisible Weight We Carry: https://www.amazon.com/Invisible-Weight-Carry-Generational-Emotional/dp/1964251370 Connect with us! The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Take the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz Join The Nourished Table: https://elizabethharrisnutrition.com/recipe-club Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: www.taradeleonfitness.com/connect Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

What if menopause was never supposed to be something you had to fix? So many women reach midlife hearing the same message over and over: lose the weight, cut the carbs, control your body, and then maybe you’ll feel healthy, confident, and in control. In this episode, we’re joined by Jenn Salib Huber, registered dietitian and naturopathic doctor, to talk about what actually changes during perimenopause and menopause, why menopause weight gain can feel so loaded, and how body neutrality offers a different way to relate to your changing body. We get into menopause nutrition, diet culture, menopause metabolism, carbohydrates, strength, sleep, community, and why women over 40 deserve support that is rooted in nutrition science instead of fear, plus: Why menopause is the end of your period, not the end of you How perimenopause nutrition can support energy without cutting carbs Why menopause body changes do not mean your body is broken How body trust helps you stop outsourcing every food and movement choice Why healthy aging is about strength, mobility, connection, and care How community can become a missing ingredient in midlife wellness If you’ve ever felt confused by menopause advice, pressured to shrink your body, or unsure how to support yourself through this transition, this episode is your reminder that your body is not a problem to solve. Let’s rebrand wellness together! Elizabeth, Tara & Maria Connect with us! The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Take the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: www.taradeleonfitness.com/connect Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

What if the food in your pantry could tell you more than what is on the nutrition label? So many of us walk through the grocery store looking for foods that seem healthy, easy, and nourishing, but we are rarely taught to ask where those foods came from, how they were grown, or what was lost along the way. We see beautiful produce that may have no flavor, pantry staples that all look the same, and labels that make big claims without always helping us understand what is actually in the food we are feeding ourselves and our families. In this episode, we’re talking with Sarela Herrada, co-founder of SIMPLi, a regenerative organic pantry brand known for beans, grains, and oils. And instead of stopping at the usual conversation about protein, fiber, or what to buy at the store, Sarela helps us look at the bigger picture: how soil health, farming practices, indigenous agriculture, crop rotation, and food sourcing all shape the flavor, nutrition, and impact of what ends up on our plates. We get into what regenerative organic actually means, why sustainable agriculture is about more than a farming trend, and how food systems affect everything from nutrient density to farmer fairness, plus: Why nutrient dense food starts with the soil before it ever reaches your kitchen How organic beans, grains, and oils can carry more flavor and nourishment Why cooking beans from dried can be worth the extra step What makes Simpli beans different from conventional pantry staples Why food as medicine is not just a buzzword when we understand how food is grown How indigenous agriculture has shaped regenerative practices for generations Why asking where your food comes from can change the way you shop What to look for when choosing better food for your everyday meals If you’ve ever wondered whether your pantry staples are actually supporting your health, your values, and the kind of food system you want to participate in, this episode is your invitation to start asking important questions before your food ever hits the plate. Let’s rebrand wellness together! Elizabeth, Tara & Maria This episode is sponsored by SIMPLi. We’re grateful for their support in bringing this conversation to you. Connect with us! The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Take the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: www.taradeleonfitness.com/connect Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you! Connect with Sarela Herrada: Instagram: https://www.instagram.com/sarelaherrada/?hl=en FB: https://www.facebook.com/eatsimpli Website: https://eatsimpli.com/

Stress does not always announce itself loudly. Sometimes it shows up quietly, in the way you lose patience faster, feel drained before the day begins, or keep pushing through because everything still feels “manageable enough.” Many women spend years carrying responsibilities, meeting expectations, and moving through exhaustion without realizing how much stress has built up beneath the surface. What starts as feeling overwhelmed can slowly affect your energy, relationships, focus, and overall sense of well-being. In this episode, we are joined by Chetna Sethi, owner of Luminous Connections LLC. Chetna is an author, occupational therapist, burnout prevention specialist, and lifestyle balance coach who helps people recognize the early signs of burnout and create healthier, more sustainable ways of living and working. We talk about burnout in a way that goes beyond the usual conversation. Sometimes what we call burnout is actually pre-burnout, the stage where chronic stress begins to take a toll long before complete exhaustion sets in. This conversation explores why burnout can be difficult to recognize, how everyday expectations can keep people stuck in unhealthy patterns, and why exhaustion is not always solved by simply trying harder. We also discuss the competing demands that pull at our time and energy, especially for women who are balancing work, family, relationships, and personal well-being. In this episode you’ll learn i: Early burnout symptoms and how chronic stress can build over time • Why burnout is not simply a resilience problem • How chronic stress can affect multiple areas of life • Why awareness is an important part of burnout prevention • The role workplace culture, organizational culture, and expectations can play in workplace burnout • Why meaningful work can still lead to exhaustion • Why burnout may be connected to a larger systems problem rather than individual failure Before you push through another week on autopilot, listen in for a more compassionate way to understand burnout, balance, and the stress you may have been carrying for too long. Let’s rebrand wellness together! Elizabeth, Maria & Tara Download Dr. Chetna Sethi's free Pre-Burnout Guide: https://luminousconnections.net/preburnout/ Learn more about her book, Cultures That Bloom: https://www.amazon.com/Cultures-that-BLOOM-Organization-Burnout/dp/B0GNL4639Y Connect with us! The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Take the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz Join The Nourished Table: https://elizabethharrisnutrition.com/recipe-club Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: www.taradeleonfitness.com/connect Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

What if beauty was never supposed to be something you had to earn? So many women reach midlife carrying the same message they were handed for years: Lose the weight, do your hair, wear the makeup, change your body, and then maybe you’ll feel beautiful. Maybe you’ll feel confident. Maybe you’ll finally feel like you are enough. In this episode, we’re talking about what happened when Maria was invited to speak at a women’s beauty and self-love event, only to realize that another speaker was planning to frame weight loss as a path to self-love. And instead of staying quiet, saying yes, and ignoring the discomfort, Maria asked the question that changed the whole conversation: what message do you actually want women to leave with? We get into what it means to speak up when a message does not align with your values, why beauty and body value get tied together so easily, and how powerful it can be to name the contradiction when self-love is being sold through appearance pressure, plus: Why Maria almost turned down the event and what made her speak up instead How beauty culture and diet culture can work together to make women question their value Why losing weight should never be framed as the reason someone becomes worthy, lovable, or confident Why you do not have to educate everyone, but you can choose to plant a seed when someone seems reachable Why speaking up can create a ripple effect, especially when the person listening has influence in her own community What it looks like to redefine beauty beyond the mirror and build self-love that is not based on appearance If you’ve ever struggled with body comments, beauty standards, or the pressure to change yourself before you’re allowed to feel good, this episode is your reminder that you are allowed to question the message and choose something more aligned. Let’s rebrand wellness together! Elizabeth, Tara & Maria Connect with us! The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Take the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: www.taradeleonfitness.com/connect Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

Have you ever eaten past the point of fullness and immediately thought, “What is wrong with me?” Maybe you told yourself you had no self-control. Maybe you promised you would start over on Monday. Maybe you felt guilty, frustrated, or ashamed, then tried to fix it with another plan, another set of rules, or another attempt to “be good.” In this episode, we’re talking about the restrict binge cycle, and why the story you’ve been told about it may be completely wrong. Because what if your eating patterns are not a sign that you need more willpower or self-control? What if your body is responding exactly the way it was designed to respond? And what if the very thing you keep turning to for control is the thing keeping you stuck? We’re breaking down why food restriction can lead to intense cravings, overeating, and shame, and why willpower is not the answer most people think it is. We also talk about the sneaky ways restriction can show up, even when you are not technically “on a diet.” You'll learn: What the restrict binge cycle is and why so many people get stuck in it Why overeating is not always a lack of self-control How physical restriction and mental restriction can both affect your relationship with food How hunger hormones shift when your body feels deprived, and why willpower was never going to win that fight Why certain foods can feel more tempting when you label them as “bad” or off-limits Why the guilt and shame after a binge keep the binge cycle alive long after the eating stops How diet culture profits from making you believe you are the problem Why self-compassion is such an important part of healing your relationship with food This conversation is for anyone who has ever felt like they cannot trust themselves around food. We hope it helps you see that your body is not the enemy, and that there may be a much kinder, more freeing way forward. Let’s rebrand wellness together! Elizabeth, Tara & Maria Connect with us! The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Take the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: www.taradeleonfitness.com/connect Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

Have you ever said yes and felt your stomach drop the second the word left your mouth? Have you ever gone along with something, not because you wanted to, but because saying no felt too risky, too selfish, or just too hard? That discomfort has a name, and it runs a lot deeper than conflict avoidance or wanting to keep the peace. People pleasing is a fear based pattern, and in this episode, we get into what's really driving it, why saying no can feel almost impossible, and what it actually costs you when your self worth gets tied to how much you give. In this episode, you'll hear: What people pleasing in relationships really looks like: overgiving, over-helping, and automatically going along with what everyone else wants Where genuine kindness ends and self abandonment begins, and how to recognize which one's driving you How self worth, approval seeking, and conditional love shape the way you try to stay accepted and loved Why body image can become another arena where people pleasers learn to seek approval and shrink themselves to fit in How simple boundary language can help you pause before the automatic yes takes over Why learning to sit with discomfort is the real path to choosing yourself If you've ever felt responsible for everyone else's comfort, this one's for you. Your self worth was never supposed to depend on how much you help, how agreeable you are, or how well you keep the peace. Let’s rebrand wellness together! Elizabeth, Tara & Maria Connect with us! The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Take the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz Join The Nourished Table: https://elizabethharrisnutrition.com/recipe-club Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: www.taradeleonfitness.com/connect Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

What if the reason you hate working out isn’t because you’re lazy, but because the space was never built with you in mind? Most of us have been there. You walk into a gym, the mirrors are everywhere, someone yells something about burning off the weekend, and you spend the whole class watching yourself and wondering why you don't look like everyone else. In this episode, we get into why boutique fitness has become as much about belonging as exercise, the emotional exhaustion of fitness culture, and why Tara thinks most people don’t actually hate working out nearly as much as they hate the experience surrounding it, plus: Why she removed the mirrors from her fitness studio entirely and what that one decision says about everything else she's built How she's created a fitness community where the energy people walk in with is protected and the judgment doesn't get through the door What strength training for women looks like when the goal is chasing strong instead of chasing skinny How she runs a genuinely body positive gym without making it a whole thing every single session Why belonging, safety, and joy turn out to be the health behaviors that actually keep people consistent and what HAES fitness has to do with it If you've always had a heavy feeling before, during and after going to your fitness studio, you'll need to hear what Tara shared in this episode about inclusive fitness as it's such a breath of fresh air. Let’s rebrand wellness together! Elizabeth, Tara & Maria Connect with us! The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Take the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz Join The Nourished Table: https://elizabethharrisnutrition.com/recipe-club Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: www.taradeleonfitness.com/connect Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

For so many women, the word "metabolism" has become tied to frustration, body shame, and the feeling that something must be wrong with them. You try to eat less, move more, push harder, and still feel like your body is not responding the way you hoped it would. Metabolism gets talked about constantly, but almost never explained correctly. But what if your body is not fighting against you at all, and has actually been trying to protect you this entire time? In this episode, we are joined by Dr. Alyssa Olenick. She holds a PhD in Exercise Physiology, is a certified sports nutritionist, and a CrossFit Level 2 Trainer whose entire research background is rooted in metabolism and metabolic health. She is also a competitive strength athlete and ultramarathon runner who trains the way she teaches. What she brings to this conversation is the kind of clarity around women's health, strength training, and cardiovascular fitness that most women never get access to from a single source. In this episode, you will discover: The part of metabolic health that has nothing to do with calories or weight What most women are never told about how resistance training actually works in the body What your fitness level actually signals about your long term women's health Why endurance training and strength training are not interchangeable, and why that distinction matters How hybrid training fits into a real schedule without overhauling everything you are already doing What cardio workout routines are actually building in your body over time Where athletic performance fits in even if you have never thought of yourself as an athlete This conversation is grounded in science but written for real life, and it meets you exactly where you are with your body and your health. The science of how your body works is not as complicated as it has been made out to be, and this episode shows exactly why. Let’s rebrand wellness together! Elizabeth, Tara & Maria Connect with Dr. Alyssa Olenick: Website: www.doclyssfitness.com Programs: www.thelyssmethod.com Instagram: www.instagram.com/doclyssfitness Youtube: https://www.youtube.com/channel/UCW4CCAMyceAtaGVKhpUqcfQ Podcast: https://doclyssfitness.com/podcast/ Scientific publications: https://doclyssfitness.com/press/ Connect with us! The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Take the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Website: www.taradeleonfitness.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: www.taradeleonfitness.com/connect Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

Have you ever felt like your mood, focus, and energy are all over the place, and you cannot quite figure out why? It can be frustrating when you are doing your best with healthy eating, but something still feels off mentally and physically. A lot of the advice out there focuses on cutting things out, following strict plans, or chasing the latest supplement trend. But what if supporting your brain health started with adding more of what your body actually needs instead of taking things away? In this episode, Amanda Ashcraft and Ann Kent, co-authors of The Brain Plate, dive into how nutritional science influences food, mood, and behavior. They discuss the gut-brain connection, the importance of balancing blood sugar for sustained energy, and how fueling your body properly supports both mental and physical well-being. We also touch on supplement safety, dive into what supplement facts really mean, and share a grounded approach to nourishing your body without the confusion of trends. In this episode, you’ll discover: How fueling your body properly supports cognitive function, especially with carbohydrates Why intuitive eating is essential to rebuilding trust with your body and hunger cues How to think about ADHD support in ways that make mealtime easier Simple, sustainable approaches to midlife nutrition without restrictive diets What to prioritize before adding supplements, and how to figure out what your body really needs If you're trying to better understand your energy, mood, or focus, this episode gives you practical advice on how to nourish your body and mind for lasting health. Let’s rebrand wellness together! Elizabeth, Tara & Maria Get The Brain Plate Cookbook here! Connect with Amanda Ashcraft and Ann Kent: Website Instagram Connect with us! The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Take the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: www.taradeleonfitness.com/connect Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

Ever feel like the number on the scale determines whether it’s a good or bad day? You’re not alone. While the scale is just a tool, for a lot of us, it has become the thing that decides how the whole day goes. That kind of hold does not come from nowhere. It builds over years of being taught that the number means something about you, your discipline, your worth, your right to feel good in your own skin. In this episode, we'll put into light a conversation most women have only in their heads and would never say out loud. We get into how a better body image IS possible even when scale anxiety is high, and how the SHIFT framework can play a role in helping you promote a better relationship with yourself and your body. In this episode, you'll learn: How to get over your scale obsession by identifying the story you carry every time you step on the scale Why how you feel seconds after seeing that number influences your mood and daily choices more than you think and how to take back control How to use the SHIFT framework to rebuild your self worth, eliminate scale anxiety and improve the relationship with your body What body acceptance can look like when loving your body is not yet on the table How to set small, tangible goals that make healing feel less overwhelming Why weight fluctuations are not a verdict on who you are What to do when you don't know how to stop weighing yourself and what to do instead How the most challenging parts of this healing process are signs of positive changes This conversation doesn’t pretend that body acceptance and healing your self worth is a straight line. So, if you're ready for something more honest and grounded, we invite you to step into this episode before stepping back on that scale Let’s rebrand wellness together! Elizabeth, Tara & Maria Connect with us! The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e Join The Nourished Table recipe club: https://elizabethharrisnutrition.com/recipe-club Elizabeth Harris, MS, RDN, LDN Instagram: https://www.instagram.com/ElizabethHarrisNutrition Take the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: www.taradeleonfitness.com/connect Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

Do you stare into your refrigerator every night at 6:00 PM, wondering what to feed your family? What sounds simple can quickly feel heavy when you are trying to make good choices, manage a busy schedule, and feed a family with different needs. In this episode, we explore the hidden stress of dinner planning, especially for parents managing picky eaters and the constant pressure to create balanced meals with the right protein-carb combinations and healthy fats. We also share ways to make things easier. From building a list of core meals to using a cycle menu, doing a pantry audit, and thinking about the division of feeding responsibility, the focus is on lowering kitchen stress with practical systems that actually fit real life. In this conversation, we cover: How to repurpose one cooked component into multiple different meals throughout the week. Why decision fatigue makes meal planning harder than it needs to be Ways these systems can simplify simple family dinners How a recipe club can help reduce the mental load of daily food choices Sometimes the hardest part is not cooking the meal. It is carrying the weight of deciding, again and again, what feeding your family is supposed to look like. Let’s rebrand wellness together! Elizabeth, Tara & Maria Connect with us! The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e Recipe Club: The Nourished Table Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Take the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: www.taradeleonfitness.com/connect Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

If your 80-year-old self was sitting next to you today, what would she wish you had done differently? What do you think would change if you treated your 80 year old self like someone you truly loved and wanted to protect? Can you picture the life you are building for your future self, not just emotionally, but in the way you move, connect, and care for yourself each day? The habits you build today, especially around physical activity and emotional awareness, shape the strength and joy you carry into later life. Small choices, repeated over time, can support better joint health, stronger leg strength, and the kind of resilience that helps you stay engaged in your own life. This episode begins with a simple doctor visit, then it opens into a bigger reflection on intentional aging. We will learn how movement, mindset, and social connection influence the kind of life we carry into older age, and what it really means to support longevity for women in ways that feel practical and personal. Today, we talk about: How visualization can help you make better choices for your future health Why strength training matters for preventing falls, protecting mobility, and supporting independence as you age How emotional fitness helps you handle change, loss, and the mental side of growing older Why grip strength is an important sign of overall vitality and long-term function If you care about living well for the long run and want real, grounded healthy aging strategies, this episode will leave you thinking differently about the choices you make now, and the life you are shaping for your older self. Let’s rebrand wellness together! Elizabeth, Tara & Maria Connect with us! The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Take the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: www.taradeleonfitness.com/connect Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you! Episodes mentioned: Episode 187 - Wounds and Scars