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

120. Listen to My Body Sounds So Simple — So Why Does It Feel So Hard?

Do you feel like intuitive eating isn’t working for you? Maybe you've tried listening to your body, but instead of finding peace, you've felt lost, frustrated, or stuck in old patterns. You’re not alone! 
Elizabeth Harris, registered dietitian and Certified Intuitive Eating Counselor, dives into why “just listen to your body” is oversimplified advice and unpacks the real steps needed to make peace with food and rebuild self-trust.
In this episode:
The key reasons why tuning into your body feels so hard.
How to build the foundation that supports intuitive eating.
Why diet culture and restrictive mindsets make reconnecting with your body challenging.
Actionable steps to clear away barriers and build the skills you need for lasting food freedom.
Advice for reconnecting with your body.
Listen to episode 34 about the hunger-fullness scale: https://podcasts.apple.com/us/podcast/wellness-rebranded-intuitive-eating-diet-culture-food/id1651744916?i=1000615991125
If you are interested in intuitive eating, you are invited to Elizabeth’s Free 5-Day Challenge: Discover Intuitive Eating https://elizabethharrisnutrition.com/5day-challenge-25
Download the free Invisible Diet Guide to uncover hidden food rules: https://elizabethharrisnutrition.com/invisible-diet
Join the Health and Healing with Intuitive Eating Facebook community here: https://www.facebook.com/groups/507708163355092
 
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/

119. Does Intuitive Eating Mean Letting Yourself Go?

January brings a tidal wave of diet culture noise, but today Elizabeth is tackling one of the most common fears about intuitive eating: Does letting go of dieting mean you’re giving up or letting yourself go? Spoiler alert: Absolutely not! 
In this episode, Elizabeth breaks down this misconception and offers actionable insights on how intuitive eating is actually a transformative act of self-care, not surrender.
If you are interested in intuitive eating, you are invited to Elizabeth’s Free 5-Day Challenge: Discover Intuitive Eating (Starts January 13th!) https://elizabethharrisnutrition.com/5day-challenge-25
In this episode:
What intuitive eating really is and how it helps you build trust with your body.
Why dieting often leads to feeling out of control around food.
The powerful analogy that shows intuitive eating isn’t about “letting yourself go.”
The overlooked harms of dieting, including weight cycling and negative body image.
How intuitive eating promotes whole health—physical, mental, and emotional.
The evidence-based benefits of intuitive eating and why it’s so much more than “eating whatever you want.”
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/

118. Dismantling Anti-Fat Bias: Body Image, Wellness, and Health at Every Size with Dr. Lisa Folden

“We are better when we know better.” 
In this episode, Dr. Lisa Folden, a North Carolina Licensed Physical Therapist, NASM Certified Behavior Change Specialist, and Anti-Diet Health and Body Image Coach joins the podcast.. Dr. Folden shares her journey of embracing a weight-neutral, Health at Every Size approach and the importance of accessible healthcare for people of all sizes. From her Charlotte-based practice, Healthy Fit Physical Therapy and Wellness Consultants, she works to dismantle toxic diet culture and support clients through intuitive eating, joyful movement, and body acceptance.
Dr. Folden dives into her transformation from promoting traditional weight loss to becoming a dedicated advocate for weight-inclusive care. Her work emphasizes the value and dignity of all bodies. 
It’s time to change our mindset! 
If you are interested in intuitive eating, you are invited to Elizabeth’s Free 5-Day Challenge: Discover Intuitive Eating (Starts January 13th!) https://elizabethharrisnutrition.com/5day-challenge-25
In this episode:
Dr. Folden’s journey to weight-neutral and trauma-informed care
Embracing Health at Every Size
Dismantling toxic diet culture and the Anti-Fat Bias
The role of anti-fat bias in healthcare and everyday life
Importance of accessibility and comfort in healthcare spaces
How to address internalized beliefs about body image and diet culture
Empowering people of all sizes to live without shame and societal pressure
The healing impact of advocating for inclusivity in community spaces
Movement as joyful and accessible, rather than rigid exercise routines
Resources Mentioned:
Books:
Health at Every Size by Dr. Linda Bacon
Fearing the Black Body by Sabrina Strings
Dr. Folden’s Website: https://www.healthyphit.com/
Instagram: https://www.instagram.com/healthyphit/
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/

117. Unwrapping Holiday Traditions: Fun, Food, and Family Moments

This episode was brought to you by Hearth Meals. Learn more here: https://www.hearthmeals.com/WELLNESS01/
The holidays are a time for celebration, reflection, and connection, and this episode is packed with stories, laughs, and heartwarming traditions! Join us as we share our cherished family rituals and quirky customs from around the world.
We explore the beauty of creating meaningful moments, the role food plays in our celebrations, and how holiday traditions can also support our well-being. From stockings filled to the brim, to yellow underwear for New Year’s luck, and even the occasional cookie confession, this lighthearted episode is a festive boost for your spirit.
If you are interested in intuitive eating, you are invited to Elizabeth’s Free 5-Day Challenge: Discover Intuitive Eating (Starts January 13th!) https://elizabethharrisnutrition.com/5day-challenge-25
In this episode:
Unique holiday traditions from the U.S. and Venezuela, including stockings, fireworks, and food.
Our favorite Christmas cookies (and Maria’s not-so-cookie-loving perspective!).
New Year’s Eve customs, from eating grapes at midnight to wishing for travel with empty luggage.
Acts of giving and gratitude that bring joy and support mental wellness during the holidays.
Finding peace and connection through meaningful moments, like meditating by the Christmas tree.
Redesigning traditions to align with your values and create less stress during the season.
This episode is a reminder to embrace traditions that bring you joy and to let go of the pressures to meet unrealistic holiday expectations. Whether it’s baking, connecting with loved ones, or simply sitting by the tree, there’s no wrong way to celebrate!
This episode is brought to you by Happii, high quality handcrafted items to support your mental health journey, from healing to growing. Save 10% on Happii when you use this link: https://happii.today/WELLNESS
 
Get Elizabeth’s Intuitive Eating Starter Kit for only $29: https://elizabethharrisnutrition.com/starter-kit
 
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/

116. Navigating The Holiday Emotional Highs and Lows with Self-Compassion

This episode was brought to you by Hearth Meals. Learn more here: https://www.hearthmeals.com/WELLNESS01/
Do the holidays leave you feeling more than just merry and bright? The holiday season often comes wrapped in a mix of emotions—from the joy of festive traditions to the feelings of seasonal stress and expectations. But here’s the thing: you don’t have to keep it all bottled up. 
In this episode, we’re diving deep into the rollercoaster of holiday emotions and giving you practical tips to navigate the season with grace and balance. Whether you’re feeling overwhelmed by the hustle, nostalgic for simpler times, or just trying to enjoy the holidays without guilt, we’ve got you covered. 
Grab your favorite cozy beverage, and let’s make this holiday season a little more manageable and joyful!
This episode is brought to you by Happii, high quality handcrafted items to support your mental health journey, from healing to growing. Save 10% on Happii when you use this link: https://happii.today/WELLNESS
In This Episode:
Acknowledging the mix of emotions—joy, nostalgia, stress, and grief—that the holidays often bring.
Exploring common holiday triggers, from family gatherings to financial pressures and social media comparisons.
Recognizing how the weather and shorter days can amplify emotions.
Understanding the importance of redefining expectations and embracing good-enough holiday traditions.
Practical strategies for emotional self-care, including building a supportive holiday plan and connecting with safe, understanding people.
The importance of normalizing your feelings and practicing self-compassion during this busy season.
Get Elizabeth’s Intuitive Eating Starter Kit for only $29: https://elizabethharrisnutrition.com/starter-kit
 
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/

115. Breaking the Cycle: How to Avoid the January Diet Trap

This episode was brought to you by Hearth Meals. Learn more here: https://www.hearthmeals.com/WELLNESS01/
 
Tired of the same old January wellness reset cycle that leaves you feeling stuck and stressed? What if we told you the key to lasting change actually starts now—before the new year even begins?
 
In this episode, we explore how to escape the January "new year, new you" mindset by making small, sustainable changes during the holidays. We discuss why the endless cycle of overindulgence followed by extreme wellness goals doesn’t serve you, and how to create a plan that truly feels good for your body and mind.
 
In this episode:
Why the restrict-binge cycle is heightened during the holidays.
The role of holiday marketing in perpetuating diet culture.
How setting intentions (not unrealistic goals) can create lasting change.
Why focusing on small, actionable steps helps break free from dieting.
The importance of recognizing the harms of dieting and getting informed.
How to navigate January diet triggers with a self-care plan.
Tips for embracing "all foods fit" and eating in a way that feels good.
The power of shifting focus to what you gain when you leave dieting behind.
 
Get Elizabeth’s Intuitive Eating Starter Kit for only $29: https://elizabethharrisnutrition.com/starter-kit
 
Upcoming Events from Maria, Tara and Elizabeth:
Emotional Fitness Studio’s End-of-Year Event on Dec 14 in Annapolis: https://thecoachingtherapist.com/emotional-fitness-studio/
Nourished and Thriving Group Coaching with Elizabeth: https://elizabethharrisnutrition.com/
Fitness assessment 
5-Day Discover Intuitive Eating Challenge
Resources: 
 
Balanced Goal Setting Episode: https://podcasts.apple.com/us/podcast/wellness-rebranded-intuitive-eating-diet-culture-food/id1651744916?i=1000596461579
Nervous System Reset Episode: https://podcasts.apple.com/us/podcast/wellness-rebranded-intuitive-eating-diet-culture-food/id1651744916?i=1000618603281
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/

114. Your Permission to Unplug from Holiday Hustle Culture

Are the holidays feeling more like a to-do list marathon than a time for joy? This episode is giving you the permission to unplug from holiday hustle culture and just enjoy the season. Elizabeth, Tara, and Maria share personal stories, practical tips, and refreshing perspectives on how to create a season that’s meaningful, stress-free, and aligned with your values.
 
In this episode:
What holiday hustle culture is and how it creates unnecessary stress.
The pressure of holiday traditions like Elf on the Shelf and Maria’s take on holiday cards.
How to unplug from holiday hustle culture by setting boundaries.
Why checking in with your values can simplify your holiday season.
Letting go of perfectionism in holiday decorations and gifts.
How mindfulness and gratitude can help you stay grounded.
Incorporating acts of service as a meaningful holiday tradition.
Tips for designing a holiday season that works for you.
 
Get Elizabeth’s Intuitive Eating Starter Kit for only $29: https://elizabethharrisnutrition.com/starter-kit
Upcoming Events from Maria, Tara and Elizabeth:
Emotional Fitness Studio’s End-of-Year Event on Dec 14 in Annapolis: https://thecoachingtherapist.com/emotional-fitness-studio/
Nourished and Thriving Group Coaching with Elizabeth: https://elizabethharrisnutrition.com/
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/

113. Navigating Holiday Food & Body Talk: Practical Tips to Protect Your Peace

The holiday season is a time for connection, delicious meals, and celebration—but it can also bring unwanted or unwelcome food and body talk.
In this episode, Elizabeth and Tara share actionable strategies for navigating toxic diet culture during holiday gatherings. From boundary setting to  mindfulness tips, learn how to keep the focus on joy and nourishment this season – including how to build your holiday self-care toolkit!
 
In this episode:
How to recognize diet culture at holiday gatherings
Understand why comments about your body or plate can be harmful—and how to respond.
Tips for setting boundaries around food & body conversations:
Scripts to politely redirect the conversation or address unwelcome remarks.
Why the holidays should be about balance and nourishment, not restriction or overindulgence.
Building your holiday food peace toolkit!
Create a personalized toolkit with affirmations, gratitude lists, and mindfulness exercises.
Shift your mindset around holiday exercise to focus on joy and self-care rather than “earning” meals.
Actionable Tips:
Plan Ahead for Holiday Conversations
Practice Mindful Eating
Set Boundaries with Confidence
Shift Your Mindset
 
Get the Intuitive Eating Starter Kit: https://elizabethharrisnutrition.com/starter-kit
Upcoming Events from Maria, Tara and Elizabeth:
Emotional Fitness Studio’s End-of-Year Event on Dec 14 in Annapolis: https://thecoachingtherapist.com/emotional-fitness-studio/
Progressive Relaxation Session with Tara on Nov 25 (In-Person & Virtual): https://checkout.square.site/merchant/FAFGA8EEASMD9/checkout/OQPHVJYKUKEMAJPRBFIJ2QDX
Nourished and Thriving Group Coaching with Elizabeth: https://elizabethharrisnutrition.com/
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/

112. Setting Holiday Boundaries: How to Protect Your Well-Being and Handle Body Talk with Lauren Massa, LCPC

"We are better when we know our boundaries." 
As we gear up for the holiday season, boundaries can make all the difference between stress and peace. In this episode, we welcome Lauren Massa to explore how setting boundaries can help us protect our emotional and mental well-being, especially during the holidays. 
Lauren is a licensed counselor and clinical trauma clinician practicing in MD and CO. She feels passionately about building a relationship with her clients to strengthen their self-views and heal from the traumas they may have experienced throughout their lifetime. She loves her work with local moms searching for support on reinforcing boundaries and rediscovering their voices and strength, as well as specializing in the neurodivergent and LGBTQI+ communities. In her free time, you will typically find Lauren out enjoying the sunshine with her cats or chickens while on the lookout for good book suggestions!
This episode is full of advice on identifying areas where boundaries are needed, tips for communicating them confidently, and strategies to handle pushback. Whether you need to set limits around holiday gatherings, manage comments about food and body image, or redefine your social circles, we discuss why boundaries matter, how they can strengthen relationships, and why you deserve to set them.
In this episode, we cover:
The importance of boundaries for emotional wellness
How to identify where you need boundaries
Setting boundaries during the holiday season
Communicating your needs without guilt
Handling pushback and guilt from family and friends
Understanding your worth and prioritizing self-care
Tips for self-boundaries around work, food, and commitments
Connect with Lauren Massa:
Website: Forest Beach Counseling
Instagram: @forestbeachcounseling
Upcoming Events from Maria, Tara and Elizabeth:
Emotional Fitness Studio’s End-of-Year Event on Dec 14 in Annapolis: https://thecoachingtherapist.com/emotional-fitness-studio/
Progressive Relaxation Session with Tara on Nov 25 (In-Person & Virtual): https://checkout.square.site/merchant/FAFGA8EEASMD9/checkout/OQPHVJYKUKEMAJPRBFIJ2QDX
Nourished and Thriving Group Coaching with Elizabeth: https://elizabethharrisnutrition.com/
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/

111. Healing from Within: A Somatic Approach to Wellness with Ruth Milsten

Have you heard of the power of somatic healing? Join us as we dive deep into the world of somatic healing with licensed clinical social worker and yoga teacher, Ruth Milsten. Discover how to tap into the power of your body to overcome trauma, anxiety, and stress. In this episode, we share practical tips for regulating your nervous system, building resilience, and cultivating a deeper sense of self-compassion.
Ruth Milstein is a licensed clinical social worker, an Imago trained couples therapist, a registered yoga teacher, and owner of Reclaim Wellness Therapy in Annapolis. She specializes in somatic and holistic therapy, for individuals and couples, with a unique approach to healing and well-being.
 
This episode is brought to you by Hearth Meals. Find out more here: https://www.hearthmeals.com/WELLNESS01
Key Takeaways:
Understanding the Nervous System and exploring the three states of the nervous system: ventral vagal (safe and connected), sympathetic (fight or flight), and dorsal vagal (freeze or shutdown).
The Power of Somatic Healing and how to use your body as a tool for healing and self-awareness.
Strategies for coping with stress, regulating emotions, and finding moments of peace.
The Importance of Community and why you need to connect with others and build supportive relationships to foster healing and growth.
How to prioritize self-care practices like mindfulness, yoga, and spending time in nature
Connect with Ruth:
Website: https://www.reclaimwellnesstherapy.com/
Instagram: @reclaimwellnesstherapy
Her email: rmilsten@hotmail.com 
 
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/