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

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 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!

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!

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!

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!

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!
 

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

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)

Have you ever looked at your emotional scars and felt like they were something you needed to hide instead of acknowledge?
Many women carry visible (and invisible) scars and deeper life experiences that stay with them over time. These moments can leave an emotional wound that shapes how you see yourself and how you move through your life.
In this episode, we are joined by Christa Welch, a licensed clinical social worker and founder of Betty Center. She shares the story behind a powerful photography project that invites women to be seen in a more honest and compassionate way.
We talk about how the Women with Scars exhibition supports authentic living by helping women reconnect with their stories. Christa also shares how her mother shaped her vision for a healing space for women, along with the meaning behind capturing women in natural settings.
She opens up about her divorce and her experience as a survivor of cancer, which strengthened her commitment to supporting others through overcoming trauma. We also explore overcoming shame through connection, honesty, and finding people who can hold space without judgment.
You’ll learn in this episode:
Why your experiences can support growth and strengthen your sense of personal resilience
How a supportive environment can help women build self compassion for women and feel more grounded
The role of storytelling in supporting emotional repair and deeper understanding
How connection and community, including single mother support , can help during difficult life transitions
Simple ways to reconnect with your body and emotions through practices that support holistic wellness for women
If you’ve been searching for guidance around substance abuse, healing, or understanding your own scars, this episode offers a grounded perspective that encourages care, reflection, mindful movement, and forward progress.
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/quizStay on track with your health goals, and receive exclusive access to offers and events when you sign up for my newsletter: elizabethharrisnutrition.com/#email 
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
Connect with Christa Welch:Betty Center WebsiteFacebook Page
Connect with our sponsors:
 
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 82 - How to Practice Emotional Self Care
https://podcasts.apple.com/us/podcast/82-how-to-practice-emotional-self-care-what-it-is-why/id1651744916?i=1000654132941

The fitness industry often suggests that if you're not gasping for breath and drenched in sweat, your activity doesn't count. 
But what if progress lies in the moments when you're resting, not pushing beyond your limits? "More" isn't always better, so how do we separate the hype from the science behind HIIT?
In this episode, we will guide you through the realities of interval training, debunk some common myths, and show you how to use it effectively for your health.
We discuss how the fitness world has tweaked the original concept of HIIT, making people feel they need to work harder with less rest. Tara explains how exercise intensity affects your body, why your heart and lungs need recovery time to benefit from a sprint, and why she includes strength training in her classes. We also dive into focusing on body movement without falling into diet culture's pressures.
You’ll discover:
Why HIIT benefits are best achieved through short bursts of intensity rather than long, exhausting sessions.
How to distinguish between aerobic and anaerobic movement to maximize your metabolic effect.
What to look for in active recovery and rest periods to strengthen your heart and lungs.
Why workout consistency matters more than chasing fitness trends, especially when you're under stress.
Take this opportunity to redefine your relationship with intensity and boost your cardiovascular health while improving your physical activity level.
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!