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

When Self-Love Gets Twisted Into Weight Loss: How To Spot Beauty Culture Before It Shapes Your Worth (And Stop Measuring Your Value By The Number On The Scale) / Ep 196

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, LDNFB: Health and Healing with Intuitive Eating communityhttps://www.facebook.com/groups/healthandhealingwithintuitiveeatingInstagram: https://www.instagram.com/ElizabethHarrisNutritionTake the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz
 
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
 
If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

Diet Culture, Food Restriction, and Hunger Hormones: Understanding the Restrict Binge Cycle / Ep 195

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, LDNFB: Health and Healing with Intuitive Eating communityhttps://www.facebook.com/groups/healthandhealingwithintuitiveeatingInstagram: https://www.instagram.com/ElizabethHarrisNutritionTake the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz
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
 
If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

People Pleasing in Relationships Explained: The Real Reason Saying No Feels Impossible (and the 3 Shifts That'll Help You Stop Saying Yes on Autopilot) / Ep 194

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, LDNFB: Health and Healing with Intuitive Eating communityhttps://www.facebook.com/groups/healthandhealingwithintuitiveeatingInstagram: https://www.instagram.com/ElizabethHarrisNutritionTake the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quizJoin The Nourished Table: https://elizabethharrisnutrition.com/recipe-club
 
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
If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

What Boutique Fitness Understands About Women That Traditional Gyms Never Did / Ep 193

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, LDNFB: Health and Healing with Intuitive Eating communityhttps://www.facebook.com/groups/healthandhealingwithintuitiveeatingInstagram: https://www.instagram.com/ElizabethHarrisNutritionTake 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 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
 
If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

Is Your Metabolism Broken? How Women Can Support Metabolic Health With Strength Training and Cardio That Actually Works with DocLyss Fitness / Ep 192

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, LDNFB: Health and Healing with Intuitive Eating communityhttps://www.facebook.com/groups/healthandhealingwithintuitiveeatingInstagram: https://www.instagram.com/ElizabethHarrisNutritionTake the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz
Tara De Leon, Master Personal TrainerEmail: FitnessTrainer19@hotmail.com
Website: www.taradeleonfitness.com
Instagram: 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
 
If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

Everything You Need to Know About Brain Health and Intuitive Eating: How Food, Mood, and Supplements Really Work with Amanda Ashcraft & Ann Kent / Ep 191

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:WebsiteInstagram
 
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/ElizabethHarrisNutritionTake the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz
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
If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

Stop Weighing Yourself Down: How to Detach Your Self Worth and Body Image From The Numbers On The Scale / Ep 190

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, LDNInstagram: https://www.instagram.com/ElizabethHarrisNutritionTake the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz
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
If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

Meal Planning Without the Daily Food Stress! How to Reduce Decision Fatigue and Make Dinner Easier for Your Family / Ep 189

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, LDNFB: Health and Healing with Intuitive Eating communityhttps://www.facebook.com/groups/healthandhealingwithintuitiveeatingInstagram: https://www.instagram.com/ElizabethHarrisNutritionTake the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz
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
If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!
 

What your 80-year-old self wishes you’d start doing today: Intentional aging, physical activity, and social connection / Ep 188

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, LDNFB: Health and Healing with Intuitive Eating communityhttps://www.facebook.com/groups/healthandhealingwithintuitiveeatingInstagram: https://www.instagram.com/ElizabethHarrisNutritionTake the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz
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
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

Emotional Resilience After Major Life Changes: How Life Scars Can Influence the Woman You Become / Ep187

Our life scars often come from the moments we never expected, parental divorce, friendship loss, grief, betrayal, and the experiences that quietly reshape us over time. 
What if those painful chapters are not proof that something is wrong with you, but part of your life resume, a reflection of everything you have survived along the way? What if they speak to your strength and your ability to keep moving forward?
We explore how difficult experiences become part of who we are, and how healing can begin when we stop pretending we are untouched by them. We talk about the power of naming our wounds, the role of an inner circle during hard seasons, and why emotional resilience is not about avoiding pain but learning how to carry it with compassion. The conversation also touches on coping with infant loss, healing from betrayal, and the lasting impact these experiences can have on personal growth.
In this episode, you’ll discover:
How vulnerability strength can help you feel more supported, seen, and connected.
What grief recovery can teach us about survival, healing, and self-compassion.
Why daily habits can make hard seasons easier to navigate with more steadiness.
How sharing your story with trusted people can create space for healing.
Why viewing your past through a more compassionate lens can change how you see yourself.
Let this conversation be a reminder that healing does not erase your story. It only helps you carry it with more grace.
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, LDNFB: Health and Healing with Intuitive Eating communityhttps://www.facebook.com/groups/healthandhealingwithintuitiveeatingInstagram: https://www.instagram.com/ElizabethHarrisNutritionTake the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz
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
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 186 - Women with Scars (Christa Welch)