Nourished & Free: The Podcast

Wondering what actually happens inside Nourished & Free? Well.... you’re about to find out.

In this episode, I’m pulling back the curtain on my four-month group coaching program for women who are tired of food taking up so much space in their heads. You’ll hear about the three phases every client moves through. You’ll also hear real stories from women who went from constant food thoughts and secret binges...

You just ate. You're not even hungry. And your brain is already on to the next meal.

Counting. Negotiating. Planning tomorrow's fresh start before today is even over.

Is that just how everyone thinks about food? Or is it something more?

In this episode, I'm digging into food noise, the term that took off in the GLP-1 era when people on Ozempic and Wegovy suddenly noticed the constant chatter about food went qui...

You hold it together all day. Then the night falls, and it all comes undone.
The pantry. The drive-thru. The kitchen's secrets after everyone's in bed.
You swore today would be different. It wasn't.
And you can't explain why it keeps happening.

In this episode, I'm breaking down the two biggest culprits I see behind nighttime eating spirals (one of them has absolutely nothing to do with food). I'm painting the pictu...

You step on the scale. You see the number. And just like that, the whole day is decided.

Maybe it's relief. Or? It's a spiral. Either way, that number has been running the show for years. Maybe decades.

You're so tired of it. 🫩

In this episode, I'm walking through the toxic relationship so many of us have with the scale. We talk about how it got this way, why your brain is actually doing exactly what it was bu...

Don't feel hungry until it's slapping you in the face? Fullness doesn't exist unless you're to the point of feeling sick? Did intuitive eating totally flop for you? 

In this episode I'm diving into the science behind hunger and fullness, why it's so hard for some people to experience those signals, and how to get to a place of consistent, regular signals that are gentle + helpful rather than loud + obnoxious (or just no...

You've done the math a hundred times: log breakfast, log the snack, subtract lunch, figure out what's "left" for dinner. And somehow you still end up going over. Every. Single. Time.

The thing I've noticed over my 6+ years of working with women struggling with their relationship with food is that the more you try to control food with numbers, the more out of control you actually feel around it.

In this episode, I'm b...

You've lost the same 20 pounds more times than you can count. You get there, you feel the thrill... and then it's gone. And you're already onto the next thing you want to fix about yourself.

In this episode, I'm asking a question most of us never let ourselves sit with: why did you actually WANT to lose weight in the first place? Not the surface answer — the real one.

I'm sharing a story about a client whose se...

The cookies call to you from the pantry every. freaking. day.

You told yourself you'd stick to one cookie. Then the whole day felt "ruined" anyway. So why not just keep going?

Sound familiar? That's the all-or-nothing loop... and we're going to talk about it.

In this episode, I'm breaking down why cookies (or chips, or cake, or whatever your "off-limits" food is) ends up feeling so much more powerful than it ac...

What if the meal plan is making things worse?

I get it… you ask yourself, “Why is eating an ice cream just... eating an ice cream for some people?” No spiral. No math. No mental war. For you, it’s a whole event. And that’s exhausting. 

That’s why you feel like you NEED someone to tell you exactly what to eat, right? A meal plan. A calorie limit. A macro split. But do you?

This week I'm...

You've seen the ads. Maybe a friend of yours already posted her before-and-after. Maybe you're wondering if this is the one that finally works.

I'm talking about FASTer Way to Fat Loss: the 21-day program built on intermittent fasting, carb cycling, macro tracking, and daily workouts, all wrapped in "clinically proven" marketing.

I'm pulling apart the research behind each piece, digging into who's actually coaching p...

Grandma's chicken soup might do more for your electrolytes than that powder packet. A lot of us are drinking a "fix" our bodies never actually needed just because everyone else seemed to be doing it too.

In this episode, I break down the electrolyte drink and powder craze that's taken over grocery store shelves and Instagram feeds. I cover what electrolytes actually do in the body, who genuinely benefits from products like L...

You keep going back to the food. Not because it's convenient, but because it works.

It quiets and soothes... until the guilt kicks in.

But what if the thing you're actually craving isn't food at all?

In this episode, I sit down with Dr. Ben Rein, award-winning neuroscientist, Stanford lecturer, and author of Why Brains Need Friends. 

We talk about: 

• Why social connection is a hardwired need just like food and sleep, 
• W...

You did the thing that was supposed to fix it.

The surgery, the weight watchers, the fresh starts.

And for a while, it worked... Until it didn't.

The food noise came back. The urges crept in. The sense of being out of control around food returned… and with it, confusion and shame.

In this episode, I sit down with Kim, a client who underwent weight loss surgery and later found herself struggling with binge eating again. We talk h...

You’re successful in every area of life… except food.

You’ve tried the diets. The plans. The rules. The white-knuckling. And now you’re tired.

Part of you wants to stop binge eating. Part of you is terrified of failing again.

In this episode of Nourished & Free, I explains why what you’ve been calling “failure” is actually the most teachable moment in the entire process, and how to make f...

If you’ve lost weight before, but it came back... this episode is for you.

Let's break down why weight loss often becomes the common denominator behind dieting burnout, binge–restrict cycles, and feeling out of control around food. Not because weight loss is bad, but because making it the main focus quietly changes how your brain and body respond to food.

I'll talk through how obsessing over the outcome (the scale) clouds...

What happens after you stop a GLP-1? If you're like Heather, you might see 30 of the 45lbs you lost come back, food noise return, and ask yourself repeatedly "Why can't I just eat like a NORMAL person?"

This episode is for anyone who:

• Lost weight on a GLP-1
• Came off it hoping to “maintain naturally”
• And then watched the food noise, binge urges, and weight creep back in

Heather joins me to share her story of:

• Life...

SHE'S BACK!!! Cory Ruth (aka The Women’s Dietitian) is here to talk about her brand new book, PCOS Is My Power, and why she’s determined to make PCOS feel less like a life sentence and more like a gift.

You’ll also hear a very real conversation about how restrictive PCOS advice (hello, “just do keto”) can backfire, especially if you already struggle with food noise, binge eating, or an all-or-nothing mi...

If food feels like the background noise of your entire life, this episode is for you. 

GLP-1 meds like Ozempic and Wegovy can quiet food noise dramatically. Unfortunately, this only lasts while you're actively taking the medication. For many, they can't stay on them forever or don't want to start them at all. Even still, there are some currently on a GLP-1 but the food noise has come back. What then?

If you need a plan to reduce...

What happens when you’ve spent your whole life thinking about food and your weight from the moment you wake up to the moment you go to bed… and suddenly your mind feels calm for the first time ever?

In today’s Client Confessional, Heidi (now in her mid-60s) opens up about a lifetime of struggling with her weight, binge eating, food noise, and the constant mental chatter that dictated her every day. From Weight Wat...