4 Things with Amy Brown

4 Things with Amy Brown

Join Amy Brown, co-host of The Bobby Bones Show, as she chats about “4 Things” each episode that she practices to promote an overall healthy well-being and maintain an attitude of gratitude, which she is trying to instill in her newly adopted children from Haiti while juggling the crazy schedule of a working mom! Tune in to find ways to sprinkle joy, self-care, and giving back into your life too!!


June 1, 2023 57 mins

"If you’re thinking of doing a thing but aren’t sure how it will “turn out” here’s your nudge to DO IT ANYWAY!!!" Cryo Kat, not to be confused with Therapy Kat, is Amy's guest and they are talking about so many things....some of them you may even want to try....so take this chat as your nudge to go for it! They talk about everything from yoga to adaptogenic mushrooms to foam rolling to pink salt in your water to interesting (weird)...

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Amy once went away for a 3-day intensive at a hotel with a therapist that she had never met before because she was so desperate to process an immense amount of pain she was dealing with. She knew that avoiding it would eventually make her sick…like cheesecake zipped up in a Chanel purse. Our negative emotions get zipped away when we don’t deal with them and sit rotting in our bodies. Pain is a part of life, but sufferi...

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The Psychology of Your 20s podcast, hosted by Jemma Sbeg, explores the confusing and wonderful transitions of the first decade of adulthood. From imposter syndrome and the myth of the dream job to friendship breakups and more, breakdown the concepts that drive these defining experiences. Listen to he Psychology of Your 20s on the iHeartRadio App or wherever you get your podcasts. https://www.iheart.com/podcast/1119-the-psychology-o...

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The Psychology of Your 20s podcast, hosted by Jemma Sbeg, explores the confusing and wonderful transitions of the first decade of adulthood. From imposter syndrome and the myth of the dream job to friendship breakups and more, breakdown the concepts that drive these defining experiences. Listen to he Psychology of Your 20s on the iHeartRadio App or wherever you get your podcasts. https://www.iheart.com/podcast/1119-the-psychology-o...

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OUTWEIGH: I’ve been on diets and weight loss programs since the age of 7.


I got really good at outsmarting whatever plan or program I was on.


I got really good at “fake it till you make it” and motivational pump-me-ups.


I got really good at tricking the scale, tricking my stomach, and tricking my mind.


I got really good at living my life hungry, tired, miserable and restricted.


Yup I mastered them alright, but t...

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Amy's friend, Chase, joins her for this talk because this same "one thing" has changed his life for the better too! This one thing = stillness!! What is stillness? Well, achieving stillness looks different for everyone, but it requires the mind, body, and spirit to slow down!! All three parts of us have to slow down so much that we quiet our minds enough to receive intuitive guidance, hear from God, and get into the flow.


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Careful planning that ensures a consistently good mood = curating anticipatory joy. Kat is all about this, but Amy is a proud type B and isn't trying to control or plan out her fun/joy. Anticipatory joy is so important to Kat's well-being that she plans her life in such a way that she almost always has something to look forward to!! Are you like Kat or like Amy??

Speaking of planning things, Kat is working on her bachelorette ...

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OUTWEIGH: For the first (near) 30 years of my life, my relationship with food had 2 'modes'.


✔️ On


❌ Off


There was no middle ground for me.  I was either walking around day-in, day-out as: 


👮‍♀️ My Inner Food Police: 🚨


Micromanaging every morsel of food I ate or thought about eating. Controlling myself, restricting myself, punishing myself, and persuading myself not to eat certain things because they were ...

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If you want to stop taking things personally, work on your limiting beliefs, avoid mosquitos, improve your self-tanner game and/or meditation, Amy is covering it all this week. In the FIRST THING she has a homework assignment that her friend Leanne Ellington gave her to rewire her brain. You’re going to want to try this exercise if you’d like to move past any limiting beliefs. For the SECOND THING Amy goes over a list ...

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Today's quote is from Annie Gottlier: "When some things go wrong, take a moment to be thankful for the many things that are going right." Amy pulled this from the '4 Things Gratitude Journal' along with this one from Jessica Honniger: "What if all you ever wanted is what you have right now? Gratitude is the byproduct of contentment." Both quotes are so good...Jessica's got Amy thinking about contentment and what that really means. ...

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OUTWEIGH: Have you ever gone to start a new plan or program, and on the surface you're gung- ho -- ready to take it by the reins, deeply committed, and hoping (praying!) that this time really IS different -- that this will be the 'the thing' that changes everything for you...


...but secretly in the back of your mind, you're WAITING for it to fail?


Perhaps you're even outright EXPECTING it to fail, because you know in your h...

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FIRST THING: Have you ever just sat and stared your partner or a friend in the eyes? You might end up trying it out after listening to this episode. Affection in a relationship with a partner or a friend (or even a pet!) might mean trying new things like the "slow blink" method to connect. It also might require conversations or research because not everyone shows affection in the same ways. We all need affection. Givin...

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Two ducks showed up in Amy's backyard and she thinks it's a sign. Kat isn't so sure about it though...she thinks Amy needs to call animal control. Amy tries to convince her by sharing the meaning of seeing ducks, as it totally matches her life right now:

"Two ducks are also generally seen as symbols of new beginnings or change. This is because they have the ability to adapt to new environments easily and quickly. They are also...

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OUTWEIGH: I believe that I can tell a lot about a woman's emotional health based on how much time she spends on social media. I know that might sound a little bit weird, but social media has a bigger impact on your mind, brain, self-esteem, and self-image than you might think.


And THAT is the elephant in the room that I bring up on today’s podcast: Facebook and Instagram and other forms of social media (if you allow it) can be ...

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Do you have a designated friend to burn your journals if anything should ever happen to you so that nobody can read your deepest thoughts? Amy's talking with Laura Tremaine about her latest book The Life Council: 10 Friends Every Woman Needs that offers a new way to think about friendship. Laura shares from her personal experiences and inspires us to be better friends, make new friends, and appreciate the many different types of fr...

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What is one thing you wish you had learned earlier in life? Amy & Kat go over a whole list of things and share multiple quotes for you to keep in your back pocket when it comes to evolving/changing:

  • "The measure of intelligence is the ability to change" -Albert Einstein
  • "The greatest discovery of all time is that a person can change his future by merely changing his attitude" -Oprah Winfrey
  • "Everyone thinks of changing...
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OUTWEIGH: Do you struggle with binge eating, mindless eating, stress eating, or overeating in general?


Does it ever feel like food or sugar has a magnetic pull over you when you’re bored, sad, lonely, or stressed?


Have you ever wondered: “Am I addicted to sugar?”


If you’ve ever felt out-of-control when it comes to food and sugar, then this episode is for you! 


We will cover:


  • How you’re n...
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Going old school today with 4 totally different things! If you procrastinate...you're going to enjoy the FIRST THING, where Amy breaks down the 'Pomodoro Technique' so you can give it a try the next time you catch yourself putting something off. Remember: “The dread of doing a task uses up more time and energy than doing the task itself.” — Rita Emmett

Think you have adult ADHD? The SECOND THING is for you, but it also turned into...

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Language (in your head & out loud) is powerful, but did you know that your behavior is just as important? Yep, put those two things together and they can be quite the little team when it comes to how you want to show up and your successes in life. Henry Ford's famous quote kicks off a lot of what Amy & Kat talk about in this episode: 'Whether you think you can, or you think you can't – you're right.' Now, take that quote (t...

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OUTWEIGH: Amy’s guest for the next 3 weeks is Crystal Lunenschloss (MS, RDN, LDN, CEDRD). Crystal became a Certified Eating Disorder Registered Dietitian to help people reconnect and heal their relationship with food and their bodies. In this episode, Crystal helps us understand how body image is more about our brains than what we look like and she gives us a few things we can do to immediately combat negative body image thoughts, ...

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