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

134. The Truth About Midlife: Perimenopause, Mindset, and Owning Your Power with Dr. Sara Poldmae

Feeling off lately and wondering if it's perimenopause—or just life? You’re not alone.
In this episode, we sit down with Dr. Poldmae a licensed acupuncturist, Doctor of Acupuncture and Chinese Medicine, and founder of Meadow Hill Wellness, to cut through the noise, demystify midlife, and talk about what’s really happening to your body, your mind, and your identity during this powerful season of change.
In this episode, we dive into how stress mimics perimenopausal symptoms, how to complete the “stress cycle” to support your body, and how to reframe aging from something to fear… into something to celebrate.
In this episode:
What perimenopause and menopause actually are (spoiler: it’s not just about your period)
Why mindset matters more than ever during midlife
The connection between emotional health and physical symptoms
How society has made women feel invisible—and why that narrative needs to change
Tools to regulate your nervous system and complete the stress cycle
What Dr. Poldmae wishes every midlife woman knew about her power, purpose, and health
Mentioned in this episode:
Burnout: The Secret to Unlocking the Stress Cycle by Emily and Amelia Nagoski
Relax and Renew: An Hour of Progressive Relaxation with Tara: https://checkout.square.site/merchant/FAFGA8EEASMD9/checkout/OQPHVJYKUKEMAJPRBFIJ2QDX
Jennifer Osterhouse Design https://jenniferosterhouse.com/
Connect with Dr. Sara Poldmae:Website: https://risingwomanproject.com/Meadow Hill Wellness: https://www.meadowhillwellness.com/Rising Women Project Podcast: https://risingwomanproject.com/podcast-archive/
 
Let’s connect and keep the conversation going!
 
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
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: https://www.instagram.com/tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

133. How Much Protein Do Women in Midlife Really Need?

Protein is having a moment—but how much do you actually need?
In this episode, we’re digging into the hype, the research, and the real-life application of protein intake for women in all stages of life, including perimenopause and menopause. With so much noise around macros and protein powders, it can be hard to know what’s real and what’s just diet culture in disguise.
Elizabeth breaks down the science (with receipts), Tara shares what’s trending in the fitness world, and Maria asks all the questions we know you’re wondering too.
 
In this episode:
 
Why nutrition is more nuanced than social media makes it seem
How much protein you might need—and what the research actually says
What you need to know about the RDA
Red flags when you’re eating too much protein
Easy sources of protein beyond chicken and fish
When and why to use protein powder or bars
Why your overall eating pattern matters more than a single meal
 
Relax and Renew: An Hour of Progressive Relaxation with Tara: https://checkout.square.site/merchant/FAFGA8EEASMD9/checkout/OQPHVJYKUKEMAJPRBFIJ2QDX
Jennifer Osterhouse Design https://jenniferosterhouse.com/
Learn more about Leading Lady Coaching here: https://leadinglady-coaching.com/
 
Let’s connect and keep the conversation going!
 
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
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: https://www.instagram.com/tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

132. From Body Negativity to Body Love: Reframing How We See Ourselves

Why is it so hard for us to love our bodies?
In this episode, we explore the pervasive body negativity women are taught from an early age—and what it takes to shift that narrative. Inspired by a moving presentation from Tara, we dive deep into how we speak about, think about, and experience our bodies. Instead of focusing on what our bodies look like, we celebrate what they do.
We share personal reflections, powerful mindset shifts, and a call to action to rewrite the script—not only for ourselves but for the next generation. It’s time to write our bodies love letters! XOXO
In this episode:
A quote from Kate Winslet that sets the tone for the conversation
How cultural messaging trains us to bond over hating our bodies
Reframing body appreciation to focus on function over form
The difference between what others see and what we feel about our bodies
Encouragement to speak kindly about your body in front of your children
How to lovingly interrupt negative body talk in your friend circles
A reminder that every body—yours included—is doing something incredible every day
Resources mentioned in this episode:
Book: More Than a Body https://www.morethanabody.org/
Your Body Is Amazing – Tara’s Instagram Post: https://www.instagram.com/p/C8cds-Juqgp/
Previous Episode Mentioned: Naked In The Mirror: https://podcasts.apple.com/us/podcast/wellness-rebranded-intuitive-eating-diet-culture-food/id1651744916?i=1000666075304
 
Relax and Renew: An Hour of Progressive Relaxation with Tara: https://checkout.square.site/merchant/FAFGA8EEASMD9/checkout/OQPHVJYKUKEMAJPRBFIJ2QDX
Jennifer Osterhouse Design https://jenniferosterhouse.com/
Learn more about Leading Lady Coaching here: https://leadinglady-coaching.com/
 
Let’s connect and keep the conversation going!
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
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: https://www.instagram.com/tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

131. Raising Healthy Kids—Without the Weight Talk with Jill Castle, Kids Thrive at Every Size

What does it truly mean for kids to be healthy? Does size determine health? How can we, as parents, foster positive habits that support both physical and emotional well-being?
In this episode we're joined by Jill Castle, a leading childhood nutrition expert and author of Kids Thrive at Every Size. With decades of experience in pediatric nutrition, Jill shares a fresh, whole-child approach to raising healthy, thriving kids—without the harmful focus on weight or size.
In this episode:
The divide between the “fix size” and “embrace size” movements—and where Jill’s approach fits in
Why focusing on habits, not weight, leads to better long-term health for kids
The 8 Pillars of Wellness that support children’s health and well-being
How family culture plays a crucial role in shaping a child's relationship with food
The impact of sleep, movement, and screen time on kids' emotional and physical health
Why parents don’t need to panic when a child’s eating habits change—especially during the teen years
How to encourage balanced eating without pressure, shame, or restriction
This episode is packed with practical, research-backed strategies to help parents create a positive, nourishing environment for their kids—regardless of their size.
 
Connect with Jill:
Book: Kids Thrive at Every Size: https://jillcastle.com/kids-thrive-at-every-size/Podcast: The Nourished Child: https://thenourishedchild.com/category/podcast/Instagram: https://www.instagram.com/i.am.pedird/
 
Let’s connect and keep the conversation going!
 
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
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: https://www.instagram.com/tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

130. Can We Please Make Fitness Less Toxic?

Not all personal trainers are created equal. Some can help you build strength, confidence, and resilience—while others may leave you tied up (literally) in bad fitness practices.
 
In this episode, Tara is sharing fitness horror stories she has seen as a personal trainer, and exposing the biggest red flags to watch out for when choosing a personal trainer or fitness program. From trainers who push macros without qualifications to toxic gym culture that prioritizes aesthetics over well-being, we break down what makes a fitness professional truly supportive of your goals.
 
If you have ever felt guilted, shamed, or unheard in a fitness space, this episode is for you. We are here to help you find movement you enjoy, build confidence, and avoid the fitness industry’s biggest traps.
 
What We Cover in This Episode:
Personal Training Horror Stories – From questionable workout tactics to clients refusing to touch resistance bands ever again
Red Flags vs Green Flags in Trainers and Gyms
The Problem with No Pain, No Gain mentality 
How to Find a Weight-Neutral Trainer
Why You Don’t Need Detoxes, Waist Trainers, or Fad Workouts to be healthy 
 
Let’s connect and keep the conversation going!
 
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
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: https://www.instagram.com/tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

129. Are You Addicted to Your Phone? A Conversation on Digital Mindfulness

Can you imagine a weekend away from your phone? In this episode, Elizabeth shares her experience at a spa resort with a strict no-phone policy—an unexpected but eye-opening digital detox. What started as a weekend getaway quickly turned into a deep realization about how much we rely on our devices.
Tara, Maria, and Elizabeth dive into the anxieties of disconnecting, the effects of constant digital stimulation, and the surprising ways technology shapes our daily lives. Are we truly present with the people around us, or are we more connected to our screens than to real life?
In this episode:
The impact of stepping away from technology and what it reveals about our habits
How our brains have adapted (or struggled) in the digital age
Social media, attention spans, and the science behind digital dependence
Small, intentional changes to build a healthier relationship with your phone
What are your thoughts on digital mindfulness? Have you tried setting phone boundaries? Let us know—we’d love to hear from you!
Books mentioned in this episode: 
Stolen Focus: Why You Can’t Pay Attention—And How to Think Deeply Again by Johann Hari
The Anxious Generation: How the Great Rewiring of Childhood Is Causing an Epidemic of Mental Illness by Jonathan Haidt
Let’s connect and keep the conversation going!
 
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
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: https://www.instagram.com/tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

128. We’re Getting Real About Our Wellness: Struggles, Laughs, and A Dose of Vulnerability

It’s been a week, and we’re bringing all of it to the table—eye infections, raging hormones, and laser hair removal aftermath, along with a lively discussion about wellness trends. We’re spilling some tea on our latest personal struggles in a relatable and hilarious conversation you won’t want to miss. In this episode:
The measures we have taken when dealing with unexpected health issues
The fine line between home remedies and questionable wellness trends (Chamomile Tea on the eye?)
The emotional rollercoaster of perimenopause, PCOS, and hormones in general
The power of perspective—how to manage frustration, discomfort, and life’s curveballs
The importance of laughing through it all! 
Grab a cup of chamomile tea and join us for this raw, honest, and hilarious episode.
Here's Exactly Happens to Your Body When You Drink Herbal Tea Every Day article by Elizabeth
 
This episode is brought to you by the Annapolis Symphony Orchestra. Learn more there:  https://annapolissymphony.org/
 
We have a goal to double our podcast downloads by the end of the year, and we need your help! Please consider sharing this episode with a friend or in your group chat, Post about it on social media and Leave us a review—your feedback helps more people find us!
 
Let’s connect and keep the conversation going!
 
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
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: https://www.instagram.com/tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

127. Raising Mentally Healthy Kids: What Every Parent Needs to Know | Advice from a Licensed Mental Health Therapist

Is there anything more important than your child’s mental health? In this episode, Maria Winters, a Licensed Mental Health Therapist, takes the lead on often-overlooked ways parents can support their kids’ emotional well-being. 
 
Maria shares practical strategies to help children navigate their emotions while also making the case that parents need to do the work on themselves first.
 
In this episode:
Why modeling healthy coping strategies is more powerful than any lecture
The hidden ways parents pass down emotional struggles without realizing it
How to create a home environment that normalizes talking about mental health
Why boredom, failure, and distress are actually good for kids
The difference between truly listening to your child versus just hearing them
 
We have a goal to double our podcast downloads by the end of the year, and we need your help! Please consider sharing this episode with a friend or in your group chat, Post about it on social media and Leave us a review—your feedback helps more people find us!
 
This episode is brought to you by the Annapolis Symphony Orchestra. Learn more there:  https://annapolissymphony.org/
 
Let’s connect and keep the conversation going!
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
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: https://www.instagram.com/tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

126. Menopause Myths, Body Changes & The Truth About Strength Training with Ren Jones

Think menopause is all about suffering in silence? Think again! We’re bringing back the Menopause Man himself, Ren Jones. Ren Jones was on episode 64 of the podcast, and he dropped wisdom that had us rethinking everything. Ren is a certified personal trainer specializing in menopause health, fitness, and nutrition, helping women over 30 feel strong, confident, and at home in their bodies.
 
In this episode:
Why mourning your "younger self" keeps you stuck—and what to do instead
The real reason strength training is a non-negotiable (hint: it’s not about weight loss)
Why eating more might actually be the key to feeling better
The sneaky ways diet culture and wellness culture manipulate women—especially in midlife 
The total nonsense of “hormone balancing”
 
Ren doesn’t just talk the talk—he’s on a mission to empower women to take back their health without the gimmicks. Expect a mix of science, straight talk, and serious laughs (because if you’re not laughing through midlife, what are you even doing?).
 
Episode 64 with Ren Jones: https://podcasts.apple.com/us/podcast/wellness-rebranded-intuitive-eating-diet-culture-food/id1651744916?i=1000639786383
 
Let’s connect and keep the conversation going!
 
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
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: https://www.instagram.com/tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

125. Your Worth Is Not in Your Body: Celebrating Women’s Success and Self-Worth

Your body is the least interesting thing about you.
This episode is all about the complex world of body shaming, self-worth, and societal expectations with a personal story that sheds light on resilience and self-acceptance. After receiving a prestigious award from the National Strength and Conditioning Association (NSCA), Tara shares her experience with online criticism and how it underscored the importance of detaching self-worth from body image. 
Together, we explore how body shaming can affect everyone, regardless of body size or appearance, and discuss why your inherent worth isn’t defined by others’ opinions or fleeting societal standards.
In this episode:
How Tara’s award sparked both support and criticism, revealing the pervasive issue of body shaming
The impact of shifting beauty standards and the ever-moving goalposts of body ideals
Why self-worth is intrinsic and unearned, rooted in simply existing
The importance of supportive communities and finding people who celebrate your success
Why representation in fitness and wellness spaces matters for inclusivity and empowerment
Tune in to this episode to embrace the movement of redefining self-worth, finding acceptance, and building a culture that celebrates all bodies.
 
This episode is brought to you by the Annapolis Symphony Orchestra. Learn more there:  https://annapolissymphony.org/
 
Let’s connect and keep the conversation going!
 
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
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: https://www.instagram.com/tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/