Best Heather Sayers Lehman Podcasts (2024)

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E55. Busting Myths to Empower Reproductive Health with Registered Dietitian Rachelle Mallik and Health Coach Heather Sayers Lehman 50:58

10h ago50:58

50:58

Fertility health is an area rife with nutrition misinformation and opportunistic influencers. 💸💸💸 I have registered dietitian Rachelle Mallik on the pod, and she is here to share her vast knowledge of nutrition and reproductive health! Rachelle’s experience while pregnant left her wishing there was more support and information on nutrition for preg…

1
E54. Why It’s So Difficult To Let Go of Perfectionism and Steps to Stop with Health Coach Heather Sayers Lehman 27:30

3d ago27:30

27:30

You know how "perfect" is supposed to be the ultimate compliment? 🙋🏻‍♀️ You LOOK perfect! 😍 Your WORK is perfect! 👍🏼 Your KIDS did perfect! 🏆 Your HOME is perfect! 🏡 Then one day you wake up so exhausted from chasing perfection that you chuck it all out the window...but then you get so afraid of NOT being perfect that you scoop it all back up and t…

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E53. Breaking Free: Authentic Living Without Social Media with Amelia Hruby 45:37

17d ago45:37

45:37

Have you ever considered breaking up with social media, but you are left thinking, what if I am missing out by leaving? You are not alone. Today on the pod, I am joined by Amelia Hruby! Amelia is a writer, educator, and podcaster with a PhD in philosophy. She is the founder of Softer Sounds, a feminist podcast studio for entrepreneurs and creatives…

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E52. Navigate Body Comments & Talk Back to Body Talk with Health Coach Heather Sayers Lehman 35:09

1M ago35:09

35:09

Have you ever been at a loss for words after comments on someone’s body (maybe yours)? 👀 Did you find something you wanted to say, or were you left speechless waking up at 3 am thinking, “THIS is what I should have said…” 🤦🏻‍♀️ Well, I am here to help you navigate the uncomfortable world, that is, body talk. What if I am the one commenting? What if…

1
E51. Connecting with Yourself Through Intuitive Eating with Registered Dietitian Leah Kern and Health Coach Heather Sayers Lehman 40:08

2M ago40:08

40:08

Have you ever felt trapped in a cycle of dieting and discontent with your eating habits? 🔄 Today on the pod, I am joined by Leah Kern, a unique voice in the field of intuitive eating. As an anti-diet dietitian and certified intuitive eating counselor, Leah brings a spiritual approach to her practice, a perspective that I was eager to explore. ✨ Our…

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E50. Dismantling Our Standard of Being Exceptional: Prioritizing Personal Satisfaction over Social Approval with Alison Bell and Susan Marine 44:55

2M ago44:55

44:55

Have you ever felt torn between what you want and what everyone expects from you Have you felt confused about how to even differentiate the two? Today’s episode is a fun one! My two besties of a zillion years, Alison Bell and Susan Marine, join me on the pod! The three of us talk about “Should I do this thing?” and digging deep into what drives us.…

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E49. The Trick to Traveling Without Food Obsession with Health Coach Heather Sayers Lehman 29:17

2M ago29:17

29:17

Hitting the road can feel liberating UNLESS you've got some tricky issues with food. 😰 For some, it can feel stressful, unpredictable, unsafe, and out of control. For others, it can feel like leaving rules behind but still packing in the guilt. Is it possible to travel without thinking much about food at all? It absolutely is possible! I talk about…

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E48. How Crying at Brunch Inspired New Work Boundaries with Laura Zeyen 36:20

2M ago36:20

36:20

Sometimes, you find yourself the only one crying at brunch. 😭 Everyone else seems happy with their work, but you're answering calls, crying out of frustration, and being overwhelmed. Not anymore!!! Laura Zeyen joins me again today to discuss how setting work boundaries was an emotional game-changer for her. She shares her experience of reclaiming p…

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E47. Step-by-Step for Saying NO to Support Healthy Habits with Health Coach Heather Sayers Lehman 27:45

3M ago27:45

27:45

No. No, thank you. I’d love to but I can’t. Maybe next time. 👋 Today, I am talking all about building resilience and the power of saying "No." Always saying yes is not a healthy choice. Sometimes, you need to say no because you don't have the time, you need to take care of yourself first, or you don't want to do the thing! I will discuss how to qui…

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E46. Negative Self-Talk? Four Steps to Change the Tone with Health Coach Heather Sayers Lehman 32:24

3M ago32:24

32:24

Today’s topic is self-talk! Ohhhhh boy. 👀 Unfortunately, many voices tell us there are problems that we need to fix when things in our lives start to become out of our control. It is usually impossible to completely ignore the voices in our heads. 😏 Instead, there is a way to hear it and create a strategy of coping with it. In this episode, I will …

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E45. Is My Good/Bad Labeling Hurting Me or Others? with Health Coach Heather Sayers Lehman 31:39

4M ago31:39

31:39

Today's topic is something I was guilty of in my past: the moralizing of healthy behaviors. Whether you have moralized healthy behaviors before or had someone do this to you, this episode is for you! Let's delve into the damaging belief that there are 'good' and 'bad' foods and that foods can only be placed into these two boxes. This oversimplifica…

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E44. Why the Best Exercise Routine is One You Will Do with Health Coach Heather Sayers Lehman 27:06

4M ago27:06

27:06

I got very personal today! 👀 I talked about how exercise was a key piece of the puzzle when I was recovering from PTSD and depression. It solidified to me how important exercise was in my daily life. Ok, back to my usual chipper podcast show notes! Have you wanted to implement an exercise routine but are confused about where to begin? You are in lu…

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E43. Redefining Success: Trying Realistic Approaches to Health with Health Coach Heather Sayers Lehman 23:32

4M ago23:32

23:32

Have you ever wondered if your definition of success is creating a bar that you can’t clear? 🥴 Today’s episode is all about redefining success. Many times, we set unrealistic goals for ourselves when it comes to our wellness habits. In this episode, I will walk through the five things that people think success is: perfection, major results, feeling…

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E42. Five Keys to Promoting Health Sustaining Behaviors with Health Coach Heather Sayers Lehman 25:43

4M ago25:43

25:43

Did you know there are five specific tenets for supporting lasting behavior change? 🤔 Did you know a lot of popular approaches to health do NOT focus on what we know works? 🤯 Today, we're talking about the following keys to promoting health sustaining behaviors: Spark intrinsic motivation to inspire and maintain change. Reinforce behaviors over out…

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E41. How Do We Make Space By Assessing Our Bandwidth? Strategies for Healthy Habit Adoption with Health Coach Heather Sayers Lehman 38:25

4M ago38:25

38:25

Picture this: your life as a cup, brimming with responsibilities—how do you pour in healthy habits without causing a spill? 🫗 It's all about understanding your bandwidth. Today we're walking the tightrope between self-kindness and self-improvement. We'll navigate through the noise of daily to-dos and offer you a lifeline of practical strategies for…

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E40. Stress Management Part Two - Build Your Stress Coping Toolkit: Get Ahead of Stress with Health Coach Heather Sayers Lehman 35:18

5M ago35:18

35:18

Today's topic is about stress management in my ongoing series, "What Works For Me?" 🤔 This episode is part two of the episodes dedicated to stress management. Today, we will focus on solving our stress using our Coping Toolkit. I developed this way of handling stress while writing my book, "Don't Eat It. DEAL With It! Second Edition: Your Guidebook…

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E39. Find Motivation to Manage Stress When You're Stressed Part One with Health Coach Heather Sayers Lehman 25:31

5M ago25:31

25:31

Today's topic is about stress management in my ongoing series, "What Works For Me?" 🤔 This episode is the first of two episodes dedicated to stress management. Today, we will focus on what is causing our stress, and next week, we will dive into the solutions. In this episode, I will walk you through the three steps of beginning stress management. Y…

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E38. Making Meal Planning Easier for You with Health Coach Heather Sayers Lehman 39:54

5M ago39:54

39:54

Today's topic is about eating, in my ongoing series, "What Works For Me?" 🤔 In this episode, I will walk you through the four steps I use to break down eating: Planning, Shopping, Prepping, and Cooking. Once we quiet the diet culture voice telling us we need to eat certain things, we can begin to listen to ourselves and what we want and start plann…

1
E37. How to Keep Exercise Flexible & Working for You with Health Coach Heather Sayers Lehman 25:39

5M ago25:39

25:39

Today's topic is about exercise in my ongoing series, "What Works For Me?" We will explore the complexities of exercise, start avoiding using exercise to "fix" our bodies, and discover how to find joy in movement. I will talk about my journey with exercise and how I have learned that the secret to lasting consistency isn't in the calorie count but …

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E36. What Do I Want? Steps to Figure Out WWFM (What Works for Me) with Health Coach Heather Sayers Lehman and Laura Zeyen 49:36

6M ago49:36

49:36

Laura Zeyen joins me to co-host this episode about “What Do I Want?” We dive into the different areas of our lives, meal planning and eating, physical activity, stress management, and how we can ask ourselves, “What do I want?” and “What works for me?” in those areas. Laura and I discussed how one way of approaching something could work for a perso…

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E35. Appreciating the Spectrum of Behavior Change: Changing Your Mind About Creating Habits with Health Coach Heather Sayers Lehman 25:22

6M ago25:22

25:22

This episode peels back the layers of behavior change, underscoring that every small step is a win worth recognizing. It's not about an all-or-nothing victory; it's about embracing the gray areas where progress truly blooms. We all face challenges that threaten to derail our health and fitness efforts through illness, injury, or the whirlwind of da…

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E34. Breaking Free From a Rut: Making Choices To Move Forward With Heather Sayers Lehman 30:47

6M ago30:47

30:47

Today’s topic is all about getting out of a rut. At the end of last year, I was not loving life and struggling to be productive or or enjoy my work. I had to look at behaviors that were coming up for me and understand the steps I needed to take to move forward. If you are experiencing this feeling or have ever felt this way, there is a way to get o…

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E33. The Dark Side of Extreme Dieting & Brightline Eating with Clinical Psychologist Louise Adams 52:05

8M ago52:05

52:05

Today on the podcast, I am joined by Louise Adams, a clinical psychologist out of Sydney, Australia, founder of the UNTRAPPED Academy, and host of the podcast All Fired Up. I discovered Louise and her work through her podcast, where she did a series debunking Brightline Eating. Louise hopes to help people wake up to diet culture B.S. and understand…

1
E32. Control Freak? Try Acceptance for Some Peace with Health Coach Heather Sayers Lehman 26:35

8M ago26:35

26:35

Moi? Control freak? 👀 Maybe you resemble that remark. 😂 This episode covers acceptance and how letting go of control will lead to having more acceptance of the things in your life. Acceptance does not mean that you have to like, approve, or want whatever is happening. Accepting the things happening around you requires a lack of control that may fee…

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E31. Challenging Binary Thinking: Not Good or Bad with Registered Dietitian, Diabetes Care and Education Specialist Megrette Fletcher 46:52

8M ago46:52

46:52

Today on the podcast, I am joined by Megrette Fletcher, a registered dietitian who has worked as a diabetes care and education specialist for the past 30 years. Megrette’s many accomplishments include authoring many books about discovering mindful eating and is the co-founder of the Center for Mindful Eating. In this episode, we will discuss: The f…

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E30. Challenging the Status Quo in Fitness with Louise Green: A Dive into Body Diversity, Autonomy, and Representation 50:01

8M ago50:01

50:01

Today on the podcast, I am joined by Louise Green, a weight-inclusive fitness professional. Louise saw the many gaps for individuals in larger bodies within the fitness industry and has been creating opportunities, inclusivity, and education in fitness since 2007. In this episode, we will discuss: How fitness and messaging around fitness have chang…

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E29. How to Create Holidays That You Enjoy with Health Coach Heather Sayers Lehman 32:48

9M ago32:48

32:48

Solo Episode: Today’s topic is deciding how to navigate your holidays. Resources: My 3D Journaling Guide: www.heathersayerslehman.com/journal This episode covers the six pieces I believe are most important to navigating the holidays. We start by understanding our role in the holidays and setting clear boundaries to make the holidays enjoyable for o…

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E28. Deconstructing the Deception of Diet Culture with Dietitian Rachael Hartley 46:45

9M ago46:45

46:45

Today on the podcast, I am joined by Rachael Hartley, a private practice dietitian and the author of my most recommended nutrition book, Gentle Nutrition. Rachael works closely with people to develop a healthier relationship with food and those in eating disorder recovery. In this episode, we will discuss: How diet culture has begun to adopt the la…

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E27. How to Move from Diet Culture to Healthy Habits with Health Coach Heather Sayers Lehman 36:34

9M ago36:34

36:34

Today’s topic is how I structure a behavior change program for a client. There’s a lot more to it than just what someone wants to start or stop doing. We don’t want to step towards change in the same way we have not been successful previously. We’ve got to dig a bit deeper. Follow along with my RISE framework here: http://heathersayerslehman.com/ri…

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E26. Skin Care & Dance & Almond Moms, Oh My! with Makeup Artist, Hair Stylist, and Licensed Esthetician Lisa Boehm 1:08:49

9M ago1:08:49

1:08:49

Today on the podcast, I am joined by makeup artist, hair stylist, and licensed esthetician Lisa Boehm. Lisa specializes in extraordinary bridal makeup looks and one-on-one skincare consultations where she hopes to help her clients understand skincare from a more gentle and caring approach instead of punishing and controlling one. In this episode, w…

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E25. Uncover Emotions & Create Clarity Through Journaling with Heather Sayers Lehman 25:47

10M ago25:47

25:47

Solo Episode: Today’s topic is journaling! Download your own copy of the 3D Journaling at heathersayerslehman.com/journal. In this episode, I cover the journaling method I created, 3D Journaling. As a coach, my clients were frustrated with themselves for numbing out with food, shopping, scrolling, or booze. 3D Journaling allowed them to sort out tr…

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E24. Redefining Beauty Standards for a Healthier Relationship with Aging with Registered Dietitian Deb Benfield 52:45

10M ago52:45

52:45

Today on the podcast, I am joined by Deb Benfield, a Registered Dietitian with over 35 years of experience. Deb focuses on supporting women in healing their relationships with their bodies, food, and movement. In this episode, we will discuss: The idea of "letting yourself go" as you age. Control and knowing that letting go of that control will all…

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E23. Crash Course in Diet Culture From Social Media with Molly Quinn 41:29

11M ago41:29

41:29

Today, I’m chatting with Molly Quinn about her journey through diet culture and how it has impacted her life mentally and physically. Molly interned for me this past year and worked closely with me on intuitive eating, eating disorders and disordered eating, and other aspects of diet culture. I love talking to Gen Z and getting their insights on di…

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E22. No Rules in Escaping From Diet Culture with Ginny Hogan 49:45

11M ago49:45

49:45

Join me today as I chat with writer and comedian, Ginny Hogan. I contacted Ginny after I read her article on the shame she felt as an adult with an eating disorder. Being in eating disorder recovery myself, I wanted to know more about her journey and how she was feeling now. In our conversation, we discussed how it feels to be adults recovering fro…

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E21. Fighting for Body Positivity and Mental Health with Chase Sterling 58:27

12M ago58:27

58:27

Today, I’m chatting with Chase Sterling, a military veteran who is very active in the workplace wellness world. She shares her personal journey through diet culture and its impact on her self-esteem and body image. From her early exposure to diet culture and disordered eating patterns, to her experiences in the military, where she excelled in physi…

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E20. Navigating Menopause by Embracing Intuitive Eating with Dr. Jenn Salib Huber RD ND 41:11

12M ago41:11

41:11

Have you ever felt blindsided by the changes that come with menopause? Join. The. Club. In today's episode, I speak with Jenn Salib Huber, Naturopathic Doctor, Registered Dietitian, and Intuitive Eating Coach. She shares her personal experience with menopause in her 30s. Together, we explored the lack of discussion around menopause, the impact of d…

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E19. Questioning Diet Culture and Tradition in Pediatrics with Dr. Noha Polack 42:29

12M ago42:29

42:29

Join me today as I speak with pediatrician Dr. Noha Polack, who's on a mission to shift her practice away from weight-centered healthcare and help her patients build a healthier relationship with food. In this conversation, we tackle the discussion of weight within healthcare, the impact of social media on body image, particularly among Gen Z, and …

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E18. Trusting Our Bodies and Fostering Self-Compassion with Cassie Christopher MS, RDN 1:01:46

1y ago1:01:46

1:01:46

Join me in a great convo with registered dietitian Cassie Christopher as we chat about diet culture, emotional eating, and the courage to trust ourselves. Cassie shares her personal journey and reveals how kindness, self-compassion, and awareness can help us break free from the damaging belief that we need to change in order to be accepted by other…

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E17. Toxic Trends: MLMS, Mommy Boozing and Diet Culture with Emily Lynn Paulson 40:04

1y ago40:04

40:04

Have you ever wondered how diet culture, MLM culture, and mommy wine culture are interconnected? This convo really made me think! In my latest episode, I sit down with Emily Paulson, author, founder of Sober Mom Squad, and recovery advocate, to uncover how these systems prey on women and moms, promoting unrealistic expectations and perpetuating the…

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E16. Finding Nuance to Make Independent Decisions with Kelly Diels 44:54

1y ago44:54

44:54

Join me as I share this powerful conversation with Kelly Diels, an educator who teaches entrepreneurs through the lens of feminism and anti-oppression to make money and justice. We discuss diet culture and its roots in fatphobia, misogyny, and racism and discuss the ways it affects our daily lives. Together, Kelly and I uncover the complexities of …

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E15. Metricless Movement and Body Positive Fitness with Michael Hosking, PhD 49:20

1y ago49:20

49:20

Are you caught in the trap of always trying to beat your personal best or constantly comparing yourself to others in your physical fitness journey? You are not alone! Join me as I chat with Michael Hosking PhD, founder of Revocycle Mind and Body Cycling, about the concept of movement without metrics and how to create a healthier relationship with o…

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E14. Challenging the Status Quo and Redefining Health with Dr. Michelle May 52:07

1y ago52:07

52:07

Dr. Michelle May joins me this week as we explore the insidious nature of diet culture, fueled by social media influencers and even some credible professionals in the medical field. From workplace presenteeism to perfectionism, we delve into the factors that perpetuate this harmful cycle. Dr. May shares her personal journey and how she discovered a…

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E13. MLMs Using Diet Culture for Obedience & Profit with Amber Ny 49:21

1y ago49:21

49:21

Have you ever been manipulated by or trapped in a MLM (Multi-Level Marketing) business? 😬 You’re in good company! 🙌🏼 Join me as I discuss these predatory systems with Amber Ny, an anti-MLM and anti-diet culture advocate. In this conversation, Amber shares her experience of spending five years in Beachbody, a MLM. She now helps others become aware o…

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E12. Escaping Diet Culture with Support & Self-Love with Alison Bell 34:20

1y ago34:20

34:20

Join me and my best friend of 37 years, Alison Bell, as we candidly discuss our intertwined journey to break free from diet culture’s grasp and the pivotal role our friendship played in finding freedom through intuitive eating. She talks about the importance of trusting her body, challenging societal messages about food and weight, and making consc…

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E11. Finding Joy in Food By Listening to Yourself with Erica Mouch RDN, CD 45:06

1y ago45:06

45:06

In this episode, I am joined by Erica Mouch, a food therapist and Registered Dietitian, who has been practicing for a decade working with people of all ages to understand that all bodies are meant to be different sizes, weight does not equal health, and trying to help her clients truly listen to what they want when it comes to food. She talks about…

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E10. Leading the Way to Body Acceptance with Kristina Bruce 42:12

1y ago42:12

42:12

In this episode, I am joined by Kristina Bruce, a Body Acceptance Coach, who helps women understand they don’t have to fight with and hate their bodies to feel happy, safe, and worthy. We talk about her understanding of what diet culture is, the body positivity movement, and beauty ideals and standards. She speaks on her shifts away from diet cultu…

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E9. Paving the Way to Easier Relationships with Food with Elyse Resch, MS, RDN, CEDS-S, Fiaedp, FADA, FAND 48:41

1y ago48:41

48:41

In this episode, I am joined by Elyse Resch, co-author of Intuitive Eating, now in its 4th edition. She is a nutrition therapist and Registered Dietitian Nutritionist. We talk about her book, Intuitive Eating, and how they have updated it over the years to add topics such as eating disorders and stigmatizing language in the 2nd and 3rd editions, an…

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E8. Moving from Not Enough to Body Liberation with Chrissy King 50:51

1y ago50:51

50:51

Today’s guest is Chrissy King, a writer, speaker, and educator who focuses on diversity and inclusion within the wellness industry. We talk about how she came to write her book, Body Liberation Project, and how diet culture is rooted in racism and white supremacy. We also chat about thin privilege and recognizing privilege, how people can make smal…

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E7. Find Kindness, Freedom & Fun in Your Wardrobe with Dacy Gillespie AKA Mindful Closet 52:00

1y ago52:00

52:00

I am joined by Dacy Gillespie of Mindful Closet, a personal stylist who focuses on anti-diet and weight-inclusive styling. She asks her clients to let go of what they think they should wear and lean into what they feel good wearing. We talk about her journey with diet culture, how she started Mindful Closet to help others isolate aesthetics from th…

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E6. Mastering Food Prep to Check Out of Diet Culture with Talia Koren AKA Workweek Lunch 49:55

1y ago49:55

49:55

Today, I am joined by Talia Koren, self-taught cook and founder of Workweek Lunch. Workweek Lunch was established in 2016 and is a blog, cookbook, and subscription that helps you meal prep to get more out of life: save time, money, and mental energy. Workweek Lunch aligns with intuitive eating and it is about the system not about the food itself. W…

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Heather Sayers Lehman Podcasts

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