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

171. Free Up Brain Space by Letting Go of Food Anxiety, Practicing Intuitive Eating and Rebuilding Self-Trust

Feeling like food is taking up way too much brain space?
You're not alone and it's more common than you think. 
The constant overthinking, the mental load you carry around eating, and the pressure built from years of unspoken rules is exhausting and easy to miss because it’s been normalized. But that doesn’t mean it’s healthy, and it definitely doesn’t have to stay that way.
In this episode, we unpack what it really means when your thoughts are constantly circling around food, eating, and your body. We will explore how diet culture, food tracking apps, and overwhelming food rules can lead to food obsession, chronic overthinking, and a disconnect from your body’s natural cues.
This conversation normalizes the mental load so many women carry about food and introduces key mindset shifts rooted in intuitive eating, mindful eating, and health at every size. You’ll hear how cultural messaging, past dieting patterns, and body mistrust can quietly erode self-trust and lead to patterns like emotional eating, food anxiety, and even disordered eating.
You’ll also learn the difference between a healthy level of food awareness and the kind that drains your energy and joy. If you've been craving more peace, less guilt, and a better relationship with food, this episode offers clarity, compassion, and a new way forward.
You’ll learn:
What it looks like when food takes up too much brain space
The connection between body image, control, and food-related stress
How body trust and food freedom start with unlearning cultural messages
Why overthinking food is often a symptom of larger emotional or identity struggles
What a healthy relationship with food can actually feel like in daily life
Let’s rebrand wellness together!
Elizabeth, Marira & Tara
If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know I sent you!
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Discover Intuitive EatingReconnect with your body, build trust with food, and create sustainable habits that last. Start your journey today!https://elizabethharrisnutrition.com/challenge26
Connect with us!The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e
Elizabeth Harris, MS, RDN, LDNFB: Health and Healing with Intuitive Eating communityhttps://www.facebook.com/groups/healthandhealingwithintuitiveeatingInstagram: https://www.instagram.com/ElizabethHarrisNutritionFree download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
Tara De Leon, Master Personal TrainerEmail: FitnessTrainer19@hotmail.comInstagram: https://www.instagram.com/tara_de_leon_fitnessJoin Tara’s Newsletter: www.taradeleonfitness.com/connect 
Maria Winters, LCPC, NCCInstagram: https://www.instagram.com/coaching_therapist/FB: https://www.facebook.com/MWcoachingtherapyWebsite: www.thecoachingtherapist.com

170. Community as Medicine: Why Healing Happens Together

Healing isn’t a solo project—community is a real wellness intervention.
In this episode, Maria breaks down why emotional and mental wellbeing improves when we’re supported, witnessed, and validated by other people, not just “checked on,” but truly seen. She shares what it means to feel emotionally seen, how that kind of connection can calm the nervous system, and why so many of us default to fixing, minimizing, or rushing past emotions instead of holding space.
Maria shares what she learned from 12 years working in an emergency room, including how quickly someone can shift when they feel safe, understood, and not judged. That lived experience sparked her creation of the Emotional Fitness Studio, an “emotional gym” where people build emotional awareness and practical tools through shared experiences, not just information.
Whether you’re local or not, the episode ends with actionable ways to create emotional-fitness moments in everyday life, at home, in the car, in relationships, through curiosity, attention, and making space for all emotions.
In this episode:
Healing often happens faster when you’re supported in community instead of trying to carry everything alone.
Feeling emotionally seen—acknowledged, validated, accepted—can settle the nervous system in real time.
Shared experience reduces shame and helps people feel less isolated in what they’re carrying.
You can create “emotional fitness” anywhere by noticing, asking curious questions, and resisting the urge to fix.
Safe spaces are built through intention, care, and welcoming all emotions without judgment.
Lean more about The Emotional Fitness Studio in Annapolis by following the FB page: https://www.facebook.com/p/Emotional-Fitness-Studio-61567539237379/
 
Connect with us!The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37eElizabeth Harris, MS, RDN, LDNFB: Health and Healing with Intuitive Eating communityhttps://www.facebook.com/groups/healthandhealingwithintuitiveeatingInstagram: https://www.instagram.com/ElizabethHarrisNutritionFree download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
Tara De Leon, Master Personal TrainerEmail: FitnessTrainer19@hotmail.comInstagram: https://www.instagram.com/tara_de_leon_fitnessJoin Tara’s Newsletter: https://mailchi.mp/5290e3f13e08/email-signup
Maria Winters, LCPC, NCCInstagram: https://www.instagram.com/coaching_therapist/FB: https://www.facebook.com/MWcoachingtherapyWebsite: www.thecoachingtherapist.com

169. When Exercise Feels Like Too Much

Feeling like movement would help, but still choosing the couch is more common than we admit.
In this episode, the Wellness: Rebranded hosts unpack why so many women want to move their bodies but feel too exhausted, overwhelmed, or mentally drained to do it. The conversation begins by normalizing this experience and naming the difference between physical exhaustion and mental load, especially in seasons of burnout.
This episode also introduces practical reframes like exercise snacks, the five-minute rule, redefining what movement looks like in daily life, and the importance of support and scheduling. The core message is clear: wellness is personal, movement isn’t one-size-fits-all, and exhaustion is a signal—not a failure.
In this episode:
Mental and emotional exhaustion can block movement more than physical fatigue
Shame and “shoulds” make movement harder, not easier
Short bursts of movement still count and can improve energy
Enjoyment matters more than intensity or location
Rest and movement both belong in a sustainable wellness routine
Register for Exhale: A Retreat for Women Who are Tired of Doing it All::  https://www.eventbrite.com/e/1970003420261?aff=oddtdtcreator
 
Connect with us!The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37eElizabeth Harris, MS, RDN, LDNFB: Health and Healing with Intuitive Eating communityhttps://www.facebook.com/groups/healthandhealingwithintuitiveeatingInstagram: https://www.instagram.com/ElizabethHarrisNutritionFree download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
Tara De Leon, Master Personal TrainerEmail: FitnessTrainer19@hotmail.comInstagram: https://www.instagram.com/tara_de_leon_fitnessJoin Tara’s Newsletter: www.taradeleonfitness.com/connect 
Maria Winters, LCPC, NCCInstagram: https://www.instagram.com/coaching_therapist/FB: https://www.facebook.com/MWcoachingtherapyWebsite: www.thecoachingtherapist.com

168. Is Fibermaxxing Just Hype — Or Actually Helpful?

Have you noticed that fiber seems like the new wellness darling? 
Almost overnight, influencers, headlines, and health gurus have shifted their focus to a trend called fibermaxxing — complete with daily targets, checklists, and potentially, a whole lot of pressure to “get it right.”
Join us as we take a closer look at what fibermaxxing actually is, why it’s gaining so much popularity, and what to consider if you’ve been thinking about giving it a try. We also explore what this wellness moment reveals about diet culture as a whole—and how quickly “helpful” advice can turn into another source of pressure.
Along the way, we dig into an important conversation on fiber, including the difference between getting it from whole foods versus supplements and “fiber-added” products, and why more isn’t always better, especially for digestion and gut health, an.
In this episode:
Why fiber has become wellness culture’s latest fixation
When “more” fiber helps—and when it might backfire
The unintended consequences of common nutrition messaging
How simple, balanced nourishment supports long-term health
 
Register for Exhale: A Retreat for Women Who are Tired of Doing it All::  https://www.eventbrite.com/e/1970003420261?aff=oddtdtcreator
Connect with us!The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37eElizabeth Harris, MS, RDN, LDNFB: Health and Healing with Intuitive Eating communityhttps://www.facebook.com/groups/healthandhealingwithintuitiveeatingInstagram: https://www.instagram.com/ElizabethHarrisNutritionFree download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
Tara De Leon, Master Personal TrainerEmail: FitnessTrainer19@hotmail.comInstagram: https://www.instagram.com/tara_de_leon_fitnessJoin Tara’s Newsletter: www.taradeleonfitness.com/connect 
Maria Winters, LCPC, NCCInstagram: https://www.instagram.com/coaching_therapist/FB: https://www.facebook.com/MWcoachingtherapyWebsite: www.thecoachingtherapist.com

167. How to Stop Feeling Exhausted: Nervous System Repair 101

Rest is not the same as restoration, and your nervous system can feel the difference. If you’re exhausted from “getting through the day,” this conversation is for you.
In this episode, Tara, Maria, and Elizabeth unpack the difference between rest, relaxation, and true restoration and why your nervous system desperately needs all three. They explore what burnout really feels like in mid-life, especially for women juggling motherhood, marriage, careers, emotional labor, and the invisible mental load. 
They also introduce Exhale, their in-person one-day retreat in Annapolis designed to help you feel safe, seen, supported, and truly restored alongside other women.
In this episode:
Understand the crucial difference between rest, relaxation, and restoration—and why only one truly rebuilds your capacity for “vigor and health.”
Recognize the signs of a depleted nervous system and how distraction and over-responsibility keep you stuck in survival mode.
Learn how time and energy function as boundaries, and why saying “no” (even to your kids) can be a powerful act of self-respect.
Get practical ideas for creating restorative rituals that fit into real life, from simple shower routines to mindset shifts and reframes.
Hear how the Exhale retreat in Annapolis is designed to remove your mental load, offer co-regulation, and give you a full day of being safe, seen, and supported.
Register for Exhale: A Retreat for Women Who are Tired of Doing it All. Use code WR50 for $50 off until 12/15:  https://www.eventbrite.com/e/1970003420261?aff=oddtdtcreator
 
Connect with us!The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e
Elizabeth Harris, MS, RDN, LDNFB: Health and Healing with Intuitive Eating communityhttps://www.facebook.com/groups/healthandhealingwithintuitiveeatingInstagram: https://www.instagram.com/ElizabethHarrisNutritionFree download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
Tara De Leon, Master Personal TrainerEmail: FitnessTrainer19@hotmail.comInstagram: https://www.instagram.com/tara_de_leon_fitnessJoin Tara’s Newsletter: https://mailchi.mp/5290e3f13e08/email-signup
Maria Winters, LCPC, NCCInstagram: https://www.instagram.com/coaching_therapist/FB: https://www.facebook.com/MWcoachingtherapyWebsite: www.thecoachingtherapist.com

166. Why You Eat the Way You Do

A clearer relationship with food begins with understanding the habits you barely notice. Today’s conversation cuts through confusion and reveals the patterns driving how you eat… often without realizing it.
Elizabeth walks Tara and Maria through her seven-question quiz, a simple tool that uncovers your unique eating style and the hidden beliefs shaping your choices. From unconscious eating to emotional patterns to simple gaps in nutrition knowledge, the hosts unpack how wildly different these experiences can look and why awareness is the key to change. 
This episode is for any woman who keeps “starting over on Monday,” feels stuck in repeating habits, or wants to understand food without judgment, shame, or diet culture.
Take the “What Type Of Eater Are You?” Quiz: https://elizabethharrisnutrition.com/quiz
In this episode:• Why unconscious eating looks different for everyone• How hidden beliefs and guilt drive eating habits• Why understanding your “eating personality” is essential for lasting change• Practical ways to simplify meals without dieting• How Elizabeth’s quiz gives you clarity and next-step guidance
 
Connect with us!The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e
Elizabeth Harris, MS, RDN, LDNFB: Health and Healing with Intuitive Eating communityhttps://www.facebook.com/groups/healthandhealingwithintuitiveeatingInstagram: https://www.instagram.com/ElizabethHarrisNutritionFree download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
Tara De Leon, Master Personal TrainerEmail: FitnessTrainer19@hotmail.comInstagram: https://www.instagram.com/tara_de_leon_fitnessJoin Tara’s Newsletter: https://mailchi.mp/5290e3f13e08/email-signup
Maria Winters, LCPC, NCCInstagram: https://www.instagram.com/coaching_therapist/FB: https://www.facebook.com/MWcoachingtherapyWebsite: www.thecoachingtherapist.com

165. How Losing Her Voice Helped Her Finally Hear Herself: Liana’s Awakening Story

Losing your voice can become the moment you finally decide to hear yourself. This episode is a raw, vulnerable look at what happens when life forces you to stop, sit down, and re-meet the woman you really are.
Maria introduces a new layer of the Wellness: Rebranded movement: sharing real stories from real women. For the first guest in this series, we welcome Liana Morris to tell what she calls her “awakening story.” 
Liana opens up about years of hustle, a kitchen-island breakdown during 2020, an autoimmune diagnosis, thyroid removal, and then literally losing her voice for months. She shares how therapy, yoga, mantras, values work, and creating non-negotiable space in her schedule helped her untangle her identity from job titles and roles like “corporate worker” and “do-it-all mom.”
Together, we explore how hustle culture, diet culture, and constant urgency pull women away from who they are, and how contrast, acceptance, and small daily practices can bring you back home to yourself. This episode is for any woman who feels overwhelmed, disconnected, or like she’s hiding her true self behind responsibilities and expectations.
In this episode:
A powerful awakening story of illness, surgery, and losing a voice—then finding a truer one
How yoga, meditation, mantras, and values exercises can create literal and emotional space in your life
Why hustle culture, diet culture, and constant urgency exhaust your nervous system and identity
The role of contrast, acceptance, and “this too shall pass” in moving through hard seasons
Encouragement for women who feel lost, stuck, or like they don’t know who they are anymore
 
This episode is brought to you by Jukestir. Learn more here: https://jukestir.com/
Listen to our friends over at Parenting Shrink Wrapped Podcast: https://podcasts.apple.com/us/podcast/parenting-shrink-wrapped/id1766578984
 
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
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_fitnessJoin Tara’s Newsletter: https://mailchi.mp/5290e3f13e08/email-signup
 
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
 

164. A New Way to Understand Your Emotions — And the Analogy You’ll Never Forget

In this episode of Wellness: Rebranded, we explore one of the most memorable emotional intelligence analogies you’ll ever hear: “Emotions are like farts.”
It’s funny, unexpected, and shockingly accurate and it opens the door to a deeper conversation about what emotions really are, why they matter, and how to build a healthier relationship with them.
Join us as we break down why emotions aren’t “good” or “bad,” why suppressing them always backfires, and how understanding your emotional patterns becomes your internal GPS for living a more aligned, grounded life.
In this episode:
Why emotions are natural, unavoidable, and meant to be felt
The real meaning of emotional intelligence (and why it matters for mental health)
How fear shows up in everyday decision-making
How to identify emotions beyond the basic five
Why naming emotions increases self-awareness and reduces stress
How childhood, modeling, and family dynamics shape emotional expression
Why your reaction — not the emotion itself — determines the outcome
Simple tools to start recognizing your emotions, including the feelings wheel and journaling
 
This episode is brought to you by TCP Youth Empowerment. Every child deserves someone in their corner. To sponsor a child, visit TCP to 44-321 or visit https://www.tcpyouthempowerment.org/
 
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
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_fitnessJoin Tara’s Newsletter: https://mailchi.mp/5290e3f13e08/email-signup
 
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com

163. Inside a Caregiver’s Heart: Finding Rest, Grace, and Strength When Life Hurts with Andy Schindling

What happens when the one holding everything together starts to fall apart?In this episode we’re having a powerful conversation about what it really means to care for others without losing yourself in the process.
We’re joined by Andy Schindling, founder and CEO of TCP (The Complete Player) Youth Empowerment and one of our incredible podcast sponsors. Andy opens up about his personal experience as a caregiver while his wife undergoes breast cancer treatment, and what it’s taught him about emotional resilience, asking for help, and redefining achievement through rest and grace.
This episode is sponsored by TCP Youth Empowerment. We’re proud to partner with a team leading with heart on the court, in classrooms, and in the community.
In this episode:
The overlooked reality of caregivers: stress, sleep loss, and feeling unseen
Andy’s biggest lessons: put the phone down, ask for help, take time off
Why rest isn’t lazy, it’s leadership
How self-compassion helps you show up stronger for others
The healing power of nature, prayer, and reflection
“Self-care snacks”: small, doable acts that recharge your energy
Redefining achievement beyond hustle culture
Letting go of control and finding peace in uncertainty
About our guest & how to support TCP
TCP Youth Empowerment (The Complete Player) provides after-school, in-school, and summer programs designed to help youth build confidence, self-esteem, and emotional intelligence—fostering lifelong growth in and out of the classroom.
Website: tcpyouthempowerment.org
Instagram/Facebook: @tcpYouthEmpowerment
X: @tcpYE
LinkedIn: The Complete Player Charity or Andy Schindling
 
Tune into My Entrepreneurial Life hosted by Jen Hawat for a behind the scenes look at building, launching and growing your online business! https://www.jenhowat.com/podcast
This episode was brought to you by Leading Lady Coaching. Learn more here: https://leadinglady-coaching.com/
 
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
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_fitnessJoin Tara’s Newsletter: https://mailchi.mp/5290e3f13e08/email-signup
 
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com

162. Listeners Weigh In: The Truth About Healing Your Relationship with Food — And Yourself (LIVE!)

We’re celebrating three years of Wellness: Rebranded and for the first time ever, we recorded this episode live in front of a studio audience!!We open up the mic to our listeners for a live Q&A about what it really means to unlearn diet culture, build emotional awareness, and redefine wellness on your own terms.You’ll hear real stories from our community about:    •    The hardest part of rewiring how you think about wellness    •    Unlearning body-bashing as a form of bonding    •    Why we need to stop praising disordered behaviors in the name of “discipline”    •    How joy, curiosity, and even bad knitting can rewire your brain    •    The power of using your voice—accent, mistakes, and allThank you for being part of this journey with us.Listen now and celebrate three years of unfiltered conversations, healing, and laughter.If you loved this episode, share it with a friend (or a guy—Marcus insists they’re missing out) and leave us a review!
This episode was brought to you by Leading Lady Coaching.
Learn more here: https://leadinglady-coaching.com/Connect with us! 
Free Download: The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e
 
Take Elizabeth’s 2-minute quiz, What Type of Eater Are You? https://elizabethharrisnutrition.com/quiz
 
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating communityhttps://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: https://www.instagram.com/tara_de_leon_fitnessJoin
Tara’s Newsletter: https://mailchi.mp/5290e3f13e08/email-signup
 
Maria Winters, LCPC, NCCInstagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com