Things We Dive Into In This Episode: How to resist urges to go back to dieting and the diet-mentality Our initial impressions of the intuitive eating framework Dealing with being one of the few people who does not diet 📘Resources Sign up for my New Year's Retreat in Portugal! The BodyLove Project with Jessi Haggerty Food Psych Podcast with Christy Harrison Learn more about Intuitive Eating Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: 1. What does “attractive” mean to you and how to navigate the pressures of wanting and/or needing to feel attractive in dating 2. Dealing with body image triggers that come up while dating 3. Tangible tips that have helped me process relationships and my dating experiences 📘Resources ⁠Sign up for my New Year's Retreat in Portugal!⁠ Body Image Breakfast Club - monthly group Tools to Step Out of Body Avoidance and Access Self-Confidence & Intuition It’s Time to Feel ALIVE Again: Tools to Feel Yourself Again this October podcast episode⁠ Join the Alive in October Challenge Thanks for listening! 💖 Stay tuned to my website⁠ for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: 1. The difference between body avoidance and body negativity 2. Letting go of people’s judgements about your body 3. Tool for letting go of body avoidance and stepping into a life of embodiment 📘Resources Sign up for my New Year's Retreat in Portugal! Somatic Breathwork: How Deep Breathing Saved my Soul podcast episode I Started Having Negative Thoughts About My Body Again. Here's What I Did... podcast episode Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: 1. Embracing your feelings and living more fully (AKA aliveness!) 2. The power of reconnecting with energy, sensitivity, and creativity 3. Actionable steps to help you cultivate aliveness 📘Resources Learn more on my website about my In New Year's Retreat and sign up with a discount when you complete the Alive in October Challenge Join the Alive in October Challenge Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: 1. Weight loss drugs causing appetite suppression and disconnection from hunger and fullness cues 2. Asking yourself the deeper reasons why you might be considering weight loss drugs as a temporary solution for body image anxiety 3. How weight loss drugs suppress your sexual appetite   📘Resources ▪️Learn more on my website about my In Real Life Retreat and sign up with the early bird rate for exclusive discounts & freebies until August 15 ▪️The One About Weight Loss Drugs: Part 1 with Silba Staffler ▪️Dr. Gaudiani - Gaudiani Clinic   Silba Staffler (she / her) is a behavioral scientist, somatic coach, and sensual arts teacher. She created a 1:1 coaching practice, food & pleasure reclaming dinners, and the sensual salon & newsletter. Website | Instagram   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: 1. What are weight loss drugs and how do they impact your body? 2. What studies and researchers have published about the implications of weight loss drugs 3. The topic of weight loss drugs as a collective conversation   📘Resources ▪️Learn more on my website about my In Real Life Retreat and sign up with the early bird rate for exclusive discounts & freebies until August 15 ▪️The Magic Pill by Johann Hari   Silba Staffler (she / her) is a behavioral scientist, somatic coach, and sensual arts teacher. She created a 1:1 coaching practice, food & pleasure reclaming dinners, and the sensual salon & newsletter. Website | Instagram   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: 1. What does love mean when we talk about loving our bodies? 2. Parallels between loving someone else and loving your body 3. Loving your body through action   📘Resources ▪️Learn more on my website about my In Real Life Retreat and join the early bird list for exclusive discounts & freebies   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: 1. Four concrete tools that can help you feel ready to take leaps that allow you to live the life you desire 2. Why taking risks and surrendering is a requirement for having a fulfilling life and a fulfilling relationship with your body 3. How to navigate the difficult feelings and fears that come up with taking risks and surrendering   📘Resources ▪️Learn more on my website about my In Real Life Retreat and join the early bird list for exclusive discounts & freebies   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: 1. Optimizing your nutrition is not real 2. Images of faces you see are often not real 3. Intense rom-com, fairy tale love is not real   📘Resources ▪️Learn more on my website about my In Real Life Retreat and join the early bird list for exclusive discounts & freebies   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: 1. Why it's more important (scientifically) to pursue health over weight loss 2. Uncovering your blocks around implementing nutrition and wellness practices 3. Self-love reminders that you can tap into today   📘Resources ▪️75 Minute Intensives - on sale June 20 through the end of summer! ▪️The Podcast For the Person Who Is Trying to Lose The Last 10 Pounds ▪️Back to Nutrition: Food Q&A and Nutrition Shifts for 2024   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: 1. The difference between toxic positivity and genuine positivity  2. Tangible positive psychology tools for living a happier life today 3. Processing the human experience with savoring   📘Resources ▪️1:1 counseling - single session and long-term support ▪️Make Meals Easy Group ▪️Unfck Your Body Image Group ▪️Deep Relief Group ▪️Tools For Finding & Maintaining Aligned Friendships with Nicole Garfunkel ▪️Loneliness: When to Just Sit With It & When to Solve It   Cecilie is a positive psychology practitioner & a trauma-informed yoga & mindfulness teacher. Website | Instagram   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: 1. Tips for making journaling feel less overwhelming 2. How Ted Lasso’s themes are relevant to examining your own life 3. Finding community and chosen family wherever you are   📘Resources ▪️1:1 counseling - single session and long-term support ▪️Make Meals Easy Group ▪️Unfck Your Body Image Group ▪️Deep Relief Group   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: 1. Three steps to help you identify what you need in moments of body image anxiety 2. How body image anxiety, like all anxiety, is rooted in fear 3. The similarity between body image healing and accessing intuition   📘Resources ▪️1:1 counseling - single session and long-term support ▪️Make Meals Easy Group ▪️Unfck Your Body Image Group ▪️Deep Relief Group   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: 1. How much protein do you need and is it possible to eat too much? 2. Why I don't recommend juice cleanses 3. The importance of self-worth in nutrition   📘Resources ▪️1:1 counseling - single session and long-term support ▪️Make Meals Easy Group ▪️Unfck Your Body Image Group ▪️Deep Relief Group   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: 1. What it means to be a trauma informed practitioner 2. What energy work is and why it’s important to incorporate with practical recovery work 3. Moving through the need to prove yourself to other people and honoring where you’re at   Dr. Danielle is a Doctor of Chiropractic who specializes in trauma and energetic work. She has worked with a wide range of clients from families to professional athletes. Some of her extended training includes Polyvagal Theory, Trauma Informed Practice, Ancient Medicine and Akashic Healing. She assists her clients in embodying safety, connection, and sovereignty within ones mental, physical, emotional, and energetic system. Website | Instagram   Thanks for listening!💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: 1. The difference between attracting the right person and playing games in dating and relationships 2. How to approach dating when it feels like you’ll never find love 3. Tapping into the energy of receiving in dating   📘Resources ▪️Raise Your Love Signal by Chantal Landreville   Chantal Landreville is an author and certified love & relationships coach. Website | Instagram   Thanks for listening!💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: 1. The difference between hypothalamic amenorrhea & polycystic ovary syndrome  2. Assessing menstrual health while taking birth control pills 3. Why carbs and fats are more important than protein in period recovery   📘Resources ▪️The Period Recovery Podcast   Cynthia Donovan is a Registered Dietitian Nutritionist with over 10 years of extensive experience in the field. Her primary focus lies in serving women with Hypothalamic Amenorrhea, employing her expertise to assist them in regaining their period, restoring their fertility and truly becoming healthy. Passionate about this cause from personal & professional experience Cynthia established the Eat to Regain Your Period Program in April 2020, where she has successfully collaborated with hundreds of women, helping them reclaim both their period, fertility and overall well-being. When she’s not serving women with period recovery you can find her in nature, travelling and having fun with her 5 & 7 year old boys! Website | Instagram | TikTok   Thanks for listening!💖 Stay tuned to my website for more episode updates and other exciting programs and resources.  

Things We Dive Into In This Episode: What it means to feel "alive" Why sensitivity, creativity, and energy are key elements of aliveness 5 specific tools that will help you cultivate a deeper sense of aliveness   📘Resources ▪️Nutrition & Intuition Retreat Waitlist ▪️1:1 counseling - single session and long-term support ▪️Back To You Monthly Community Group   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

3 Things We Dive Into In This Episode: Types of "alternative" therapy modalities like EMDR, music therapy, somatic therapies, embodiment, and polarity Embodiment as a practice and a way of being - where you experience positive AND negative emotions to the fullest extent to feel fully alive The phases of eating disorder recovery and "recovery grad school," a phase where you truly experience wholeness, fullness, and aliveness

3 Things We Dive Into In This Episode:   1. Dropping the all or nothing mentality with exercise 2. 8 keys for creating gentle structure around movement 3. How to tell if your exercise routine is sustainable      📘Resources Book a free consultation for 1:1 coaching! Whole, Full, & Alive Toolkit Finding AND Maintaining a Sense of Self-Confidence podcast episode "Not a Runner": 10 Things I Learned from Running My First Half Marathon podcast episode Connect with my amazing dance teacher Aimee here       Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode:   1. How psychotherapy differs from contemplative practices (and how the two can complement each other)   2. The power of having compassion for yourself, how to cultivate it, and everything it heals in your life   3. How to create your personal practices in a more aligned way to create a deeper sense of wellbeing     📘Resources I have one space open for 1:1 coaching! Learn more here. Monthly Community Group Connect with Kirat: Website | LinkedIn | Instagram   About Kirat Kirat Randhawa is a meditation instructor and a contemplative guide inspired by the Buddhist tradition. She is the founder of A Kind Rupture, a methodology that utilizes exploratory and compassion-based practices to facilitate a gradual return to the self. She offers clients guidance in personal development and transformational practices to get in touch with a greater spiritual experience.   Kirat is also presently a psychotherapist-in-training and a graduate student at Columbia University. Through her experience and training, she aims to bridge the gap between contemplative training and the field of psychology. She wants to identify how these practices can be used as instruments for individual and societal change.   Connect with Kirat on her website, LinkedIn, or Instagram.     Thanks for listening!💖 Stay tuned to Caitie’s website for more episode updates and other exciting programs and resources.

3 Things We Dive Into In This Episode: Is FULL recovery from disordered eating and body dysmorphia even possible? How did we know when we were recovered? What is a good defintion of "health?"  

Things We Dive Into In This Episode: 1. Loneliness as a very normal part of the human experience 2. How to sit with loneliness when it comes up 3. Creating community wherever you are   📘 Resources ▪️Nutrition & Intuition Retreat - Book a Commitment Free Discovery Call!   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: 1. Whether fully recovering from an eating disorder is possible 2. Moving through the last stages of eating disorder treatment 3. Insights into my own eating disorder recovery   📘 Resources ▪️Nutrition & Intuition Retreat - Book a Commitment Free Discovery Call! ▪️I have one space open for 1:1 coaching! Learn more here. ▪️National Eating Disorders Association  ▪️National Alliance For Eating Disorders ▪️Diversity Dietetics  ▪️FEDUP Collective ▪️Project HEAL   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: 1. Tips for breaking free from Instagram (and social media) addiction 2. How to not miss out on all of the positive things that can come from Instagram  3. The all or nothing mentality with social media   📘Resources ▪️Nutrition & Intuition Retreat - Book a Commitment Free Discovery Call!   Kelly Mosser is a startup strategist, founder of Hell Yes Media, and host of The Aligned Success Show. You can learn more about Kelly on her website and Instagram.   Thanks for listening! 💖 Stay tuned to Caitie’s website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: 1. The power of family constellations in healing generational trauma 2. Letting go of your parents' or family's approval of your values and life path 3. Different types of generational trauma   📘 Resources ▪️Nutrition & Intuition Retreat - Book a Commitment Free Discovery Call! ▪️I have one space open for 1:1 coaching! Learn more here.   Tamara Ardeljan is a family constellation therapist and systemic coach. Working with women to heal transgenerational trauma and solve blockages that hold them back to create the life they desire. She does that by using some of the latest tools of science to go to the root cause and help improve the life of women long term. You can connect with Tamara on her website or Instagram.   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: 1. Q&A - I am starting to date again, but I feel like people won't be attracted to me because of my body size. How do I heal from this? 2. What is the difference between a therapist and a coach, and which should you hire 3. How to advocate for yourself in healthcare and build trust with your providers    📘Resources: ▪️Nutrition & Intuition Retreat - Book a Commitment Free Discovery Call! ▪️I have one space open for 1:1 coaching! Learn more here. ▪️Dating & Body Image: Agency+Pleasure podcast episode ▪️Simple Truths to Heal Your Relationships w/ Food, Body Image, Exercise, & Relationships podcast episode   Brianna Campos is is a Licensed Professional Counselor focusing on eating disorder recovery. Briana helps clients with body image through a weight-inclusive lens. In particular, she uses the Health at Every Size (HAES) paradigm to help clients find freedom and peace with food and their body. Brianna has also worked as an adjunct professor, teaching Introduction to Eating Disorders. Connect with Bri on her website or Instagram.   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: 1. Q&A - How long did it take me yo recover from my eating disorder? 2. Importance of simplicity in health, wellness, and life 3. Simple truths to heal your relationships with food, body image, exercise, and relationships   📘Resources Nutrition & Intuition Retreat - Book a Commitment Free Discovery Call! Back To You Intention Setting Ceremony The Podcast For The Person Who Is Trying To Lost The Last 10 Pounds episode   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.    

Things We Dive Into In This Episode: 1. Q&A - friendship breakups & body comparison 2. Why our friendship has lasted the test of time 3. Qualities we want the each other to celebrate more and show the world more   📘Resources ▪️Nutrition & Intuition Retreat - Book a Commitment Free Discovery Call! ▪️Tools to Step Out of Body Avoidance And Access Self-Confidence & Intuition podcast episode   Nicole Garfunkel is a personal stylist and body image consultant who works specifically with people who are recovering from disordered eating and navigating changes in their body and inevitable changes in their closets. And she's also my Director of Operations at Full Soul Nutrition. You can learn more about Nicole on her website & instagram.   Thanks for listening! 💖 Stay tuned to Caitie's website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: 1. The difference between body avoidance and body negativity 2. Letting go of people’s judgements about your body 3. Tool for letting go of body avoidance and stepping into a life of embodiment   📘Resources ▪️Nutrition & Intuition Retreat - Book a Commitment Free Discovery Call! ▪️Somatic Breathwork: How Deep Breathing Saved my Soul podcast episode ▪️I Started Having Negative Thoughts About My Body Again. Here's What I Did... podcast episode ▪️Back To You Breathwork & Intention Setting Ceremony   Thanks for listening! 💖 Stay tuned to Caitie’s website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: 1. Q&A - movement without weight loss anxiety & suggestions for nutrition goals in the new year 2. Choosing a word of the year as your guidepost and theme for the year 3. My word of the year   📘 Resources ▪️Book a free consultation for 1:1 coaching! ▪️Come on my Nutrition & Intuition Retreat in March 2024! ▪️How To Make Your Life Easier & 2023 Reflections podcast episode   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: 1. Tapping into gentle structure with nutrition in the new year 2. Nutrition Q&A 3. Five mindset shifts for a positive relationship with food   📘 Resources ▪️Book a free consultation for 1:1 coaching!  ▪️Come on my Nutrition & Intuition Retreat in March 2024! ▪️Practical Tips That Will Help You Finally Stick with Home Cooking w/ Micole Rondinone ▪️The Podcast Episode For The Person Who Is Trying to Lost The Last Ten Pounds   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: 1. Anxiety and the unknown becomes easier to move through with collaboration and making it more fun 2. The beauty of cultivating community through retreats 3. Travel as a portal for adventure and self-development ✨You can learn more about Diana on her website and Instagram!   🏔️Learn more about Caitie's Scotland retreat & Diana's Ecuador retreat on their websites or by sending them a DM on Instagram! Caitie's Website | Instagram | Book a Discovery Call Diana's Website | Instagram    Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: What I encountered in 2023 How I made each of the things I went through harder for myself How I learned to make my experiences easier   📘 Resources Book a free consultation for 1:1 coaching! Come on my Nutrition & Intuition Retreat in March 2024! Whole, Full, & Alive Toolkit Changing Your Mind: How to Trust Yourself to Make a Big Pivot podcast episode Failing and Flying by Jack Gilbert   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources. 

3 Things We Dive Into In This Episode: 1. Sound and "frequencies" as a tool for regulating your nervous system and shifting your mood 2. The impact of music on your subconscious 3. Why singing, whether or not you're "good" it, is a tool to get out of your anxious, overthinking mind   Listen to Anna’s music here You can learn more about Anna and her work on her website and instagram: www.annacantwell.com Instagram @iamannacantwell       Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: Dropping the all or nothing mentality when it comes to exercise. The difference between a fitness routine that is gentle vs rigid. Eight tools for creating gentle structure around movement.   📘Resources Book a free consultation for 1:1 coaching! Come on my Nutrition & Intuition Retreat in March 2024! Whole, Full, & Alive Toolkit Finding AND Maintaining a Sense of Self-Confidence podcast episode "Not a Runner": 10 Things I Learned from Running My First Half Marathon podcast episode   📌Episode Highlights   Eight Tools to Find Flow Within the Structure of Exercise   1. It's very important to define your movement why. What is the reason behind why you want to be moving your body? What impacts of exercise are most valuable and important to you? Whenever you find yourself saying I should do something, try to replace it with need to or want to, and if neither of those two things are true, then it's not true that you should be doing that thing. Abandon the should of exercise and define for yourself why is it that you either need to exercise or why is it that you want to exercise, genuinely. It's likely that stuff related to ego comes up. There's often a little voice in our head that tries to hold on to a certain identity, like I need to have a certain body shape or body size, I need to continue being athletic after being a college athlete, I need to be able to pick up choreography perfectly. These identities we hold onto makes it difficult to maintain gentle structure with exercise. Exercise needs to come from a place of self care, not from a place of self harm, or from a place of trying to fix yourself, or punish yourself, or say my body is wrong and needs to be fixed to be made right. Exercise must come from a place of I want to take care of myself, I want to nourish myself, I want to feel my best, I want to be of service in the world, I want to have the energy to do the things that I really desire to do, etc. 2.  Ask yourself what types of movement you loved as a kid and what you were naturally drawn to. What kind of movement felt fun and freeing and liberating and natural to me as a child? Let go of the idea that you have to do a particular type of movement. There isn't a type of movement that's required for every human. You don't need to visit the weight room or go to a trendy studio in order to get your body's needs met through movement. And if it's hard to think about your childhood in that way, think about a time when movement felt natural to you at any point in your life. A moment when spontaneous movement occurred in your life and it felt easy, and then abandon the idea that there is one type of movement that's required for every human being. 3. Having a healthy relationship with movement does not mean that you never challenge yourself through movement. Having a healthy relationship with movement is about identifying which types of challenges are truly for your growth, which types of challenges are truly your intuition telling you to challenge yourself, and which types of challenges are just your ego or anxiety telling you that you've have to challenge yourself in order to be good enough, prove yourself, or be worthy. Your intuition is going to invite you to grow and step out of your comfort zone in a way that ultimately supports positive, long-term growth. If we never feel challenged, we never grow. Copy paste that onto every area of your life. When you challenge yourself in a way that is guided by intuition, you'll learn and grow in a truly sustainable way. 4. Give yourself time to experiment with different structures, class formats, types of movement, see what feels most conducive to your life, your goals, and your why. You can't get out of the experimentation phase when it comes to healing your relationship with movement. You'll always be experimenting because your preferences can change over time. Permission to move on from movement that no longer serves you, without drama. You just get to move on. 5. No matter what intentions and goals you have for moving your body, it can serve as an energy clearing practice. Moving the body can be a way to clear energetic and emotional clutter out of the body and get a really gracious/spacious reset. You can access a sense of clarity that wasn't there before through movement. Permission to view exercise as a spiritual practice, as a ceremony, and as a way to connect with what's there when you turn off the noise of the world. 6. Only set goals that you can work towards in a way that actually feels good and is flexible. It's very important that you aren't setting goals that you can't work with in a way that can flow a little bit. Consider how you can work towards it with as much grace, as much fun, as much flexibility, and as much ease as possible. What would make working towards that goal more enjoyable? Perhaps a playlist you love, gear that makes you feel prepared and confident, support from people in your life, etc. Make sure you're taking care of your body, feeding yourself, hydrating, taking time off when you need it. In the moments when you are triggered or activated because you're in an environment that's reminding you of more rigid days of exercise, can you treat yourself like you would treat a friend that's triggered? Let go of that idea that exercise should be hard work and not fun. Fun helps us establish habit, and a lack of fun over stresses and dysregulates your nervous system. 7. If shame or fear is your fuel, you will burn out.  If you are exercising because you are afraid to gain weight, you will not be able to implement a gentle structure that feels joyful, intuitive, and effective. The all or nothing relationship with movement will remain. So if you're exercising because you feel shame about your body size, you will burn out on exercise really quickly.  8. When it comes to exercise, just start somewhere and find spaces where you feel celebrated just for showing up. Just choosing to show up at all is a really courageous and important step, and it's the step that counts. People often get wrapped up in how much they sweat, how many calories they burn, and the amount of time a workout lasts as the markers of "success" in workouts. When you don't meet those milestones, that doesn't mean the workout didn't count. Training your nervous system to be in fitness environments, letting your guard down, and being in your body might take some time. It's vulnerable. Be patient with yourself and celebrate yourself just showing up to a workout. When fitness spaces feel triggering you don't have to go to that particular environment. Find spaces that feel good for you.   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.  

3 Things We Dive Into In This Episode: The parallels between money myths and nutrition myths Mindset shifts are important no matter how much money you have Ebbs and flows of life that will cause ebbs and flows in your finances 📘Resources Michael Lewis books A Random Walk Down Wall Street by Burton G. Malkiel Rich As F*ck by Amanda Frances   ⭐️About Meera Meera Shireen, CFP, is a registered investment advisor and president of Life.Money.Balance. She has been in the financing field for 12 years and has built expertise in budgeting and cash flow management, retirement savings, insurance, investments, estate planning, educational planning, and charitable giving. She aims to empower women to reduce debt, create wealth, and take control of their finances.   You can learn more about Meera and her work on her website and instagram. https://www.lifemoneybalance.com https://instagram.com/meerashireen?igshid=NzZlODBkYWE4Ng==     📌Episode Highlights   Myths About Money & Nutrition:   1. You are either good or bad with money. You are either good or bad with nutrition. How you interact with money and nutrition comes from the stories you learn about what it is and isn’t, which pushes you to identify as either good or bad with money.  A financial decision you make is one that could be objectively good for you, but objectively bad for another person and vice versa. A financial decision that could be good for you in one situation or circumstance of your life, but bad for you in another circumstance or one situation of your life. The relationship with money and nutrition is not an all or nothing thing. It's more about taking it moment to moment, context to context, and when we say I'm good with money/nutrition or I'm bad with money/nutrition we introduce shame into the equation. Putting yourself on a really strict budget or diet sets you up for resentment and approaching both from a place of scarcity, which usually leads to going overboard. Assigning “good” and “bad” as labels for how we deal with money and nutrition induces shame without taking into account the context of the situation. Food has value beyond its nutrients. Good nutrition honors your mental health, your emotional health, and your personal values. And it’s the same with money! Give yourself permission to spend money, to make different types of financial decisions, and not classify any one thing as good or bad. When we release the labels it takes away the emotional charge associated with money and nutrition.  2. The stock market and emotional eating come with challenges and nuances, but that doesn’t mean there is inherently a problem with them. It’s easy to remember the bad things, like the stock market crash in 2008, but that doesn’t mean that investing in the stock market is all bad. There is a lot of context that we are quick to forget and the focus goes to the bad. Understanding why something is the way it is and educating yourself about it can actually help us feel more comfortable engaging with it - which goes for money and nutrition. Investing is really just trusting other people. Once you have that trust it becomes so much easier to participate. Trust and understanding removes the fear. We are emotional beings, so it is natural to emotional eat as long as it’s not the only coping mechanism in the toolbox. When we trust ourselves and allow for emotional eating it builds self-trust. Once you have self-trust and do your research with the stock market and emotional eating you can be can be confident that it won‘t spiral out of control. If you’re new to the stock market start small, do your research, diversify your portfolio, and invest for the long term. If you’re new to emotional eating ask yourself if you’re dealing with your emotions. If you go overboard with emotional eating as yourself if you actually let yourself feel your emotions. Don’t try to change the foods you emotionally eat with ones that don’t feel soothing to avoid it acting as a temporary bandaid and ensure you use other tools to deal with your emotions in addition to emotional eating.   3. If you want to be better with money you have to have weekly money dates to review your finances. If you want to be better with nutrition you have to track everything you consume. It’s okay to review your finances and nutrition frequently, but it might not work for everyone. If it feels obsessive and compulsive to track those things, it’s coming from our desire to control a situation we cannot control. Money is fluid. Sometimes unexpected expenses come up, inflation impacts spending, etc. If you tightly control money then you’ll be thrown when something unexpected arises. Preparing, having a macro perspective, and making sure money conversations don’t feel like work will make money feel less stressful. Nutrition is not just calories in and calories out. Nutrition and metabolism are complex and we can't expect to track every calorie in attempt to control something. Gentle structure is important for our nutrition, as long as the focus is on a macro level (i.e. proteins, fats, and carbs in every meal, eating every few hours, etc.). The attempt to control too tightly will only lead to frustration and defeat with food. It isn't possible to stick to that level of tracking and be successful at it. Your body is gonna fight back, biology is gonna fight back and life is gonna happen. Similarly with money. The plate by plate approach that gives you an attention to macro balance, having variety, and really attuning to your body/instincts, and gentle structure - all of which are not numerical. 3 “Plates” of your expenses: Look at your fixed recurring expenses (rent, utilities, food, etc.) to understand what those numbers are, make sure you have cash flow to support those numbers, and then just set them up to be paid automatically. Understand your non-recurring expenses that you hope don't come up, but you need to anticipate so that you’re prepared for the unexpected without thinking about it all the time. Set aside money for your day-to-day expenses. Giving yourself permission is a huge part in becoming really comfortable with your finances and with food. Permission to spend money on yourself and to fuel your body is important. Both are necessary to sustain life. When a bill comes don’t ask what the damage is. Instead ask what the investment was that you made in yourself. If you're trying to save money or pay off debt, don't start with cutting everything you love out of your life, because you're gonna be miserable. Find little things that can bring you joy on a daily basis and incorporate them into your life. Give yourself permission to spend on yourself and fuel yourself, because that act can help you cultivate a meaningful piece of self-worth.   Mindset shifts are important no matter how much money you have: No matter what my situation is right now, I can still do something small. if you feel like you don't have any money to save, just take $5 a month and put it into a savings account. It sounds small, but it will build over time And shows you that there is actually more abundance in your life than you think there is. These tiny steps that we start making today mindset are setting ourselves up for a more successful financial future. You can‘t ignore your finances while you don’t have a lot of money and expect to know what to do when you do have more money. It’s similar to using weight loss to work on your relationship with food, which will only create a disordered relationship with food and your body. Instead switch your mindset to the focus on the pursuit of health. The goal isn't for you to have tons of money, the goal is for you to live an amazing life. If financial stress and anxiety around money is preventing you from doing that, you can rebuild the relationship with money so that you can work towards living the life you desire. Other people’s financial situations are likely not what you think. Many of the huge companies you think of as being successful have a lot of debt in their businesses (i.e. Apple having debt in the business until 2011). Debt is not something to feel shame about. It can be a tool that is available for you to be able to get something that otherwise wouldn’t be available to you. Reframe by feeling grateful for the opportunity to use that debt as an available tool and use it until you no longer need it.   Ebbs & flows of life mean that there will be ebbs and flows in your money: We are taught a ton of rules about money and finances, but the second you enter entrepreneurship or other big life transitions all of them go out the window. The ”rules” of money probably won’t serve you 100% and will make you feel like a failure. It’s okay to live outside the rules and look at how your finances can support the bigger picture of your life. With money there are always going to be cycles. There will be phases in your life where things feel tight. There's going to be phases in your life when things feel super abundant. Both are completely normal. As long as you understand what your safety parameters are and you don't push yourself to feel unsafe/insecure with your money, then you're going to be fine. If you're comparing yourself to impossible standards, of course you're going to feel like a failure. Mixing gentle structure with flexibility allows for life to happen.   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: The experience of visiting your hometown after moving away and how that impacts self-confidence (07:13) How self-confidence and self-esteem feed into healing your body image (14:06) Six tools for finding and maintaining unshakable self-confidence (15:09)   📘Resources Book a free consultation for 1:1 coaching! Whole, Full, & Alive Toolkit Taking Risks - Podcast Episode Changing Your Mind - Podcast Episode   📌Episode Highlights   Six Tools to Find AND Maintain Self-Confidence   1. Take Risky Action (15:19)
 Taking risks doesn't mean putting yourself in danger, it doesn't mean compromising your literal safety, but it does mean taking yourself out of your comfort zone and creating the possibility for failure, creating the possibility for mistakes to be made, and creating the possibility for you to learn.
 Risks create the opportunity for you to learn to trust yourself, which helps you become an intuitive eater, intuitive exerciser, and someone who feels good about making their life choices.
 What risky action have you been avoiding and what are the risky actions you know you need to take in order to reinforce a sense of trust in yourself and therefore reinforce a sense of self confidence?
 2. You are a human. You're a biological being, not a robot (23:57)
 Because we are part of nature, we have seasons, cycles, and human imperfections. 
 Letting yourself to have cycles and seasons is important because it allows you to stop being so hard on yourself all of the time. You can make peace with what ebbs and flows of life and forgive yourself for being human. We need to be able to love and forgive ourselves for the mistakes we make.
 Cycles can look like graduating college, starting a new job, having a baby, starting or ending relationship, the menstrual cycle, astrological cycles, etc.
 Allow yourself to just be in that cycle rather than shaming yourself for feeling a different way in each phase of life.
 Treating and nurture yourself like part of nature by not expecting too much of yourself. Don’t expect yourself to run on no sleep, no food, no rests, no breaks, no resets, no social nourishment, etc. 
 You need the things that an animal needs, because you are one, so you've got to treat yourself like a human. 
 3. The thing that you often think is unlovable about you is the most special and magical thing about you. (30:01)
 That thing that you're hiding or healing from is something that you need to soften into versus trying to like treat it away or push it away or hide it or deny it.
 So much of our lack of self-confidence is because we think we need to hide something about ourselves or become something else in order to be loved.
 The aspect of you that your parents or your siblings or whoever told you was annoying, needs to be expressed and explored and just held.
 Your mess becomes your magic. The thing that you feel is like your biggest mess can actually become the thing that alchemizes into something beautiful and memorable and the thing that helps you be your true self.
 4. Treat your body like your home, because it is your home (35:35)
 There is nothing that you have experienced that your body has not experienced.
 Your body feels so much better when you tend to it by nourishing yourself in an intentional way, finding and maintaining an exercise routine, sleeping enough, staying hydrated, and practicing embodiment like breathing and tuning into your five senses.
 Sitting in front of a screen all day is the antithesis of practicing body care, so it’s really important to make a conscious decision throughout the day to drop into your body, take deep breaths, ask your body how it's feeling, adjust your posture, stretch, and just be in your body.
 Where do you feel self-confidence in your body? Try to put some extra care into that space.
 5. Stop placing your sense of self-confidence in things that are beyond your control. (40:49)
 If we place our sense of self-confidence in something that we cannot control, then our sense of self-confidence becomes conditional.
 How do we make it not conditional? By putting yourself on a track instead of putting yourself on a hamster wheel. If you want to get back on track with something, make sure it’s intentional by working towards strength, nourishment, having fun, having more adventures, and feeling more alive. 6. Relationships impact your sense of self-confidence and your self-confidence impacts your relationships. (47:39)
 There's a bi-directional relationship between your sense of self-confidence and your relationships. How confident you feel is going to have an impact on your relationships and also your relationships are going to have an impact on how confident you feel. 
 Schedule time with your friends in your calendar and just to seek communities that have shared interests with you.
 Relationships should give you energy as opposed to leaving you feeling drained.
 7. Have a lot of fun with yourself!  (51:49)
 We need to nourish our relationship with ourselves and have fun with ourselves. Both are just as important as social time.
 How can you just be with yourself and enjoy yourself and remind yourself that you are good company to keep? 
 As long as you're able to remind yourself that you are good company to keep, you won't chase the wrong relationship just for the sake of having one and you won't be afraid to lose people when you take the risks and step outside of your comfort zone.
 You‘ll be less afraid because you know that you've got you, no matter what.
 Nurture and nourish that solo time beyond a screen especially    Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

3 Things We Dive Into In This Episode: Leaning on self-trust in the kitchen to listen to our bodies, honor our cravings and preferences, become more intuitive home cooks Flavor as the North Star of home cooking and condiments as the easiest way to make restaurant quality food at home How individualized services can help create structure in the kitchen for those with neurodivergent brains Preventing burnout in the kitchen and in life 📘Resources The Untethered Soul by Michael Singer ⭐️About Micole Micole is a trained chef & kitchen cheerleader on a mission to transform culinary education. Her Platform, The Kitchen by Micole, teaches super simple diet-culture free cooking for all brains & all bodies. She helps women implement simple systems & solutions that transform their unrealistic cooking into no-brainer solutions for the everyday BS they face at mealtime -- all while having a little delicious fun along the way.   You can learn more about Micole and her work on her website and instagram. http://thekitchenbymicole.com/ https://instagram.com/thekitchenbymicole?igshid=NTc4MTIwNjQ2YQ==     📌Episode Highlights   How to Cultivate Self-Trust as a Home Cook:   It’s important to first identify what about meal prepping, grocery shopping, and cooking is causing nervous system dysregulation. -Take the parts of the process that are stressful and come up with a system that works for you -Might look like snacking while you cook, stocking with foods that you have a specific plan on how to prep, viewing food as life-giving nourishment, etc.   Notice when ordering food or going to a restaurant might serve you better than meal prepping. There can be room for both in a way that doesn’t feel rigid or restrictive.   Rely on condiments (or as Micole calls the Flavor Library) to make your meals taste like restaurant quality food. -Flavor instantly enhances any dish, so have a few on hand at all times that you love -Having condiments, oils, sauces, and toppings on hand also help prevent burnout in the kitchen by providing simple ways to change the flavor profile of the base foods you eat the most   Make grocery shopping as easy as possible. -Have a general list, but more importantly make sure each item you buy has a specific intention. Don’t buy anything without having a plan of how to prep/cook it   You absolutely can have restaurant quality food at home, but the presentation doesn’t have to be restaurant quality. It doesn’t matter what it looks like, it only matters what it tastes like!   If you want to eat healthier, get clear on what health really means to you. -You can prioritize health and have delicious food simultaneously -If you aren’t sure what your health goals are you can work with an RD like Caitie and chef like Micole to help guide you   How to prevent burnout in the kitchen: -Take breaks! You don’t have to meal prep and cook every day of the week. Do what works best for your schedule, lifestyle, and mental health -Take as many shortcuts as possible by buying high quality, pre-made items where it makes sense -Be realistic about how much time you have to prep/cook and plan meals accordingly -Maintain a sense of novelty by relying on condiments/sauces to make dishes diverse without the effort   Allow life to happen. If you don’t stick 100% to a meal prep schedule, grocery list, etc. it isn’t the end of the world. There is no need to shame yourself for not cooking sometimes.   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Things We Dive Into In This Episode: Why it's not "you'll lose weight when you stop looking for it" Why you don't have to "turn off" your desire for weight loss How to re-route your desire in a healthier, more sustainable direction How to make empowered habit changes The importance of the process feeling good Q & A session with the questions you submitted on instragram!   📘Resources Book a free consultation for 1:1 coaching! Whole, Full, & Alive Toolkit   📌Episode Highlights   If you try to force weight loss through an unsustainable, restrictive diet program, you are either going to gain that weight back or develop a rigid, disordered relationship with food and your body. If you believe you'll lose weight when you stop "looking for it" that's assuming no action can be taken.   It's not "you'll lose weight when you stop looking for it". When we tell people to stop looking for it, it isn't empowered advice. Let's take that idea of you'll lose weight when you stop looking for it, flip it around, and add more nuance and look at it in a way that's more specific and hopefully empowering to you.   **Disclaimers** Everything that I say is not a substitute for individualized medical or mental health advice. It is always best to use this podcast for educational/entertainment purposes and then take this information and play with it in whatever way feels good for you. But ultimately, if you're looking to make hyper specific, sustainable changes to your life, go get individualized medical or mental health advice. It's important to think about whether conversations about weight are very activating and very triggering for you. If you feel like the mention of weight loss is going to be activating or triggering for you, find some support and someone to hold the space for you before tuning in. It is important to acknowledge of my privilege. I am a CIS, white, straight-sized provider. My perspective is one perspective. My perspective is not going to encompass all of the systemic matters and the many things that impact people's relationship with their bodies, body weight, and body shape. I do not know what it is like to navigate the world in a much larger body. I do not know what it's like to not have a clothing store carry my size or to not have an airplane seatbelt fit me. And most importantly, I do not know the pain of systemic weight stigma.   Actionable tools for approaching the topic of weight loss:   1. It's most helpful to change your aim to the pursuit of health. (0:22:51)   It's that you need to change your aim. You need to understand what it is you're actually looking for that is actually within your control, that you actually do have a sense of agency over. We can actually have some sense of agency over our health and well-being by engaging in certain behaviors. And when we create a plan and a structure around pursuing health and engaging in certain health promoting behaviors, then our body might lose weight if that is what our body wants to do to maintain a sense of healthy homeostasis.    You can't wake up and say, I'm going to lose weight. You can wake up and say: -I am going to eat a balanced breakfast with lots of fiber, carbs, fruits, and veggies. I am going to stop smoking.  -I am going to reduce drinking or stop drinking.  -I am going to go to a mental health therapist. -I am going to make sure that I am reducing the stress load on my body and ventilating out some of the tension that can be causing physical stress. -I am going to decide that I'm going to stretch right now.  -I am going to decide that I'm going to hydrate throughout the day.    When people hear stop looking for weight loss, they tend to interpret that as stop looking for health. But that's not what anyone's saying at all. People who are saying stop looking for weight loss are often just trying to say, stop engaging in rigid and restrictive behaviors that are trying to force weight loss and focus instead on what's going to help you pursue health. We do need to be empowered to choose different behaviors, and we need to figure out what's causing us to engage in these behaviors that ultimately don't promote a sense of energy, health, well being, fulfillment. Weight is not a behavior, so I take a behavioral approach to nutrition counseling. I want my clients to focus on changing their behavior so that they can improve their energy levels, their quality of life, their mental state, their blood pressure, their labs, and their digestion. 2. You don't have to "turn off" your desire for weight loss. (0:32:19) We deserve to look at our desires and understand where they came from. We need to in fact do that. So I say this to clients all the time.  Where does your desire to lose weight come from? Why do you really want to lose weight? Oftentimes what it comes down to doctors saying you should lose weight, but what did your doctor really mean? Your doctor meant your cholesterol is high, for example. Let's do some nutrition related remedies that might help lower your cholesterol, that might help lower your LDL levels. Sometimes when we look at our desire for weight loss, we just really get an understanding of what we're missing or what we feel we're missing. Where are the gaps for us? Where are we suffering? And how can we hold ourselves and help ourselves and nurture ourselves more?  It's not about just saying, turn the desire off like a faucet. It's about exploring our desires, holding space for our desires, and understanding them a little bit better.  3. How to make empowered habit changes instead of throwing our hands in the air. (0:35:54) Release the fixation on size and turn your focus inward towards health and empower yourself. You cannot be shamed into losing weight, right? Research has validated this over and over and over again, and you cannot be shamed into pursuing health. The idea of health at every size does not necessarily mean you're healthy at every size. The idea is that you can start pursuing health at any size and you do have agency no matter where you're at today. We need to come at the pursuit of health from of a place of wholeness and knowing we are worthy of being taken care of, rather than I'm only worthy when I lose weight. 4. The process of reframing weight loss to the pursuit of health should feel good. (0:40:37) Restrictive dieting with the pigeonholed pursuit of weight loss doesn't feel good. You feel tired. You feel like your brain is preoccupied by what am I going to eat next? How am I going to move next? You feel guilty when you miss workouts. It doesn't feel good.  The pursuit of health and well being feels so much better. Don't you want to feel good along the way while you're making your way towards the things that you're striving for?     Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

3 Things We Dive Into In This Episode: What it means to let go of expectationss and how letting go of expectations helps you live a more aligned life Letting go of expectations in 3 key areas: friendships, career, and romantic relationships  Dropping expectations as a permission slip to walk away from jobs and people who aren't meant for you   ⭐️About Leanne   Leanne is an interior designer, brand strategist, retail development and marketing specialist who is currently living a nomadic lifestyle throughout Mexico, US, and Europe.     📌Episode Highlights   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.   Letting go of expectations is about seeing the beauty in all things and not holding on to outcomes so tightly. You can maintain your goals and desires while letting the rest flow naturally. In friendships it doesn't matter how long you've been in each other's lives. What matters is an equal give and take of energy, how the person makes you feel, and the ability to be your true self with them. In relationships the goal doesn't need to be marriage or kids. Focus on how the relationships feels in your body to ensure it is one that is aligned with you and tune out the pressure from others to hit specific milestones. In career it is okay to have an unconventional path. Every job you have can teach you something that'll lead you to being really good at your dream job.

3 Things We Dive Into In This Episode: Dropping the hustle mentality to approach life and business from a place of calm Personal values and your definition of success so that you can build an aligned life Feeding your curiosity as a way to push yourself out of your comfort zone, explore new interests, and prove your are resilient enough to survive things that scare you ⭐️About Giules Giulia Previati (she/her), Brand Strategist & Visual Storyteller, works with brands and founders to help them stay grounded and feel calm through aligned strategy & intentional branding.   You can learn more about Giules and her work on her website and instagram. https://www.instagram.com/groundworkclub/ https://groundworkclub.com/   📌Episode Highlights   In life and business you can prevent burnout and hustle culture by:   Giving yourself space to really get clear on what you want in life. You don't need to aspire to the same desires and dreams of other people. Ask yourself: What are my personal values? How can I weave those values through my days, career, relationships, etc.? What does success mean to me (doesn't have to be related to money)? How can I work towards that success in a gradual and stress-free way? How do you want people to feel after interacting with you? What energy do you want to put out in the world? How can I bring more calm and ease into my day, even if just for 5 minutes? Be curious and explore things you never considered before. Trying something new shows you what you're capable of and helps you get to know yourself more intimately. This could look like: Look outside your industry for inspiration in your job or business Reading books that don't fit into your favorite genre Try a workout class that you've never attended before Take an art, cooking, writing, surfing, or language class Everyone deserves to rest. Rest does not need to be earned and rest gives you the energy to give to all areas of your life. There are seasons to life, weather, business, and bodies (especially as women with menstural cycles) - take note of your energy levels and work your schedule around it Being consistent does not mean working constantly. Every day will look different. All that matters is working towards your goals in away that feels good for you.   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

3 Things We Dive Into In This Episode: How to identify patterns or behaviors that you unconsciously rely on. Examining why these patterns feel familiar and how to make new, healthier patterns feel familiar too. Embodiment practices as a tool to stay connected to your body and make aligned choices.   📘Resources Book a free consultation for 1:1 coaching Podcast Episode with Brianna Campos   📌Episode Highlights   Unhelpful habits and patterns prevent us from receiving what we want to receive in life. If we can move through our limiting beliefs and create healthier behaviors we open ourselves up to living a life of alignment.     Three Steps to Releasing Unhelpful Habits & Patterns: Identify the patterns/behaviors that you know you might consider letting go of and ask yourself: Are you seeking relief from something by engaging in this behavior? Can you explore and unpack the root of this behavior or belief? Can you let go of this behavior and move it through your body? Notice how this pattern feels familiar and create a healthier pattern to replace it and ask yourself: Why does this feel familiar? How can I make the healthier choice and make that feel more familiar than the unhelpful behavior you tend to default to? Are there people in your life who can support you in adopting healthier patterns? Use embodiment practices to support you in making aligned choices. Consider adopting the below practices: Breathwork - somatic, alternate nostril breathing, or simply taking a few deep breaths Slow, mindful stretching and movements Walking with no music/phone calls, taking note of your surroundings and sounds Taking your time with meals, pausing between each bite Sipping beverages slowly while holding the cup with both hands       Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

3 Things We Dive Into In This Episode: Types of untraditional therapy modalities like EMDR, music therapy, somatic therapies, embodiment, and polarity Embodiment as a practice and a way of being - where you experience positive AND negative emotions to the fullest extent to feel fully alive The phases of eating disorder recovery and "recovery grad school," a phase where you truly experience wholeness, fullness, and aliveness 📘Resources   Eye Movement Desensitization and Reprocessing - EMDR (one of Alex's therapeutic modalities) Tattoos on the Heart:The Power of Boundless Compassion by Gregory Boyle The Way of Integrity by Martha Beck Eating in the Light of the Moon by Dr Anita Johnston Brené Brown (researcher & speaker) ⭐️About Alex Alex Leff is a licensed creative arts Therapist who has specialized in working with people with eating disorders, trauma and addiction for the last 10 years. She is currently in private practice and is building programs and retreats to support women in combining traditional therapy with several other forms of healing that Alex has been focusing her work and training on the past several years. Alex believes in the body’s intuitive wisdom as a driving force in all treatment and healing, and works with clients to help them strengthen their relationship to their own body, energetic alignment and pleasure to find freedom and liberation in their recovery and their lives.   You can learn more about Alex and her work on her website and instagram. https://www.instagram.com/antidiettherapist/ https://www.alexleff.com/

3 Things We Dive Into In This Episode: Different types of untraditional therapy modalities like EMDR, music therapy, somatic therapies, embodiment, and polarity The phases of recovery and "recover grad school", which is a phase beyond full recovery where you can truly experience wholeness, fullness, and aliveness Embodiment as a practice and state of being - where you experience positive AND negative emotions to their fullest extent 📘Resources Eye Movement Desensitization and Reprocessing - EMDR (one of Alex's therapeutic modalities) Tattoos on the Heart:The Power of Boundless Compassion by Gregory Boyle The Way of Integrity by Martha Beck Eating in the Light of the Moon by Dr Anita Johnston Brené Brown (researcher & speaker) ⭐️About Alex Alex Leff is a licensed creative arts Therapist who has specialized in working with people with eating disorders, trauma and addiction for the last 10 years. She is currently in private practice and is building programs and retreats to support women in combining traditional therapy with several other forms of healing that Alex has been focusing her work and training on the past several years. Alex believes in the body’s intuitive wisdom as a driving force in all treatment and healing, and works with clients to help them strengthen their relationship to their own body, energetic alignment and pleasure to find freedom and liberation in their recovery and their lives.   You can learn more about Alex and her work on her website and instagram. https://www.instagram.com/antidiettherapist/ https://www.alexleff.com/

3 Things We Dive Into In This Episode: How you know when it's time to change your mind about something. Tools to cope with the inevitable discomfort that comes with changing your mind. How changing your mind helps you cultivate self-trust (which is what ultimately allows you to make peace with your body, with food, and live an aligned life) 📘Resources Check out the Whole, Full, and Alive’s official trailer to know more about me and the podcast. Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my one-on-one and group nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20-Minute Discovery Call! Download the Whole, Full, and Alive toolkit Whole, Full, And Alive Episodes: Episode 36: Healing Perfectionism for Embodied Living & Better Relationships with Noni Vaughn-Pollard Brené Brown's Living In Your Values Exercise 📌Episode Highlights   How do you know when it's time to change your mind about something?   Step 1: Tap into your personal values to understand what is most sincerely, truly, and deeply important to you and let those be the most importants thing to you.   Ask yourself if this decision is in alignment with all or most of the values that are important to you.   Your personal values are a compass for how to navigate your life, relationships, careers, everything really!!   Step 2: Talk to friends or counselors/coaches that you trust to give you an unbiased opinion on your situation without telling you what to do.   Straightforward perspectives will help guide you to determining the best path forward in making this decision.   But remember that YOU are the one making the decision. Strike a balance between outsider perspectives and trusting your own judgment.   Step 3: Trying to establish a connection to your body when processing and making the decision.   Noticing if your body is rejecting my current situation or does your body have a desire for you to make a change.   Put yourself in a quiet environment where you can attempt to breathe, regulate, relax, and connect to your gut.   Look back at the recent past and ask yourself if your body is giving you signs that you may be going in the wrong direction right now.     And so how do we navigate that discomfort that we need to accept when we change our minds?   Step 1: Release the need to explain yourself and your decision to a single soul.   You are damaging your self-trust by overexplaining. It gives the connotation that your decision is “bad”, when in reality it is in alignment with you.   Your decisions won’t necessarily align with everyone, and that is okay.   Step 2: Give yourself space to honor, appreciate, celebrate where you were at the time that you wanted to make a change.   Changing your mind can be a big deal, so take the time to be proud of yourself.   Step 3: Remember that we are meant to live many different lives within our lifetime. We are meant to take 180s. We are meant to grow. We are meant to evolve.   Making changes is inevitable and by anticipating that we can meet changes with a little less resistance.   Step 4: You’ll start to see the series of possibilities that'll open up with this decision you've made.   Changing your mind will lead you to the place you're supposed to be.   Step 5: Changing your mind gives others a permission slip to do the same.   When you feel the inevitable discomfort that comes with this change, the reminder that it is impacting others in a positive way can be a great motivator.     Enjoyed the Podcast? Whole, Full, and Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account. Who is your authentic self?   Remember — your brain does its best to keep you safe, not happy. When you fall into old thinking patterns, it’s just your brain doing its best. Reframing negative thoughts you have as safety mechanisms or warning lights can help you stay whole, full, and alive.   Leave a review and share it! ⭐⭐⭐⭐⭐If you enjoyed tuning in to this podcast, we'd appreciate it if you wrote us a review. You can also share it to help others feel whole, full, and alive.   Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd. You can also sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call!   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.  

3 Things We Dive Into In This Episode: What to do when a negative or maladaptive thinking pattern that you thought you let go of comes back up. Why relationships and other vulnerable experiences might cause us to lean into old habits. Three powerful tools for breaking free from negative body image and other harmful thinking patterns based on my own recent experiences and experiences with clients. 📘Resources Check out the Whole, Full, and Alive’s official trailer to know more about me and the podcast.  Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my one-on-one and group nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20-Minute Discovery Call! Download the Whole, Full, and Alive toolkit Whole, Full, And Alive Episodes: Episode 1: Wholeness: How to Feel Complete as You Are Now Episode 34: Heather Boddy’s Guide to Self and Body Acceptance We Can Do Hard Things Podcast with Glennon Doyle 📌Episode Highlights [05:32] Resurfacing Negative Thoughts I recently had some negative body image thoughts and dysmorphic views resurface. I've been in full recovery for a decade, but sometimes my brain fixates on my body size when I feel vulnerable. I want to share something raw, vulnerable, and real for this episode.  We need more honesty and vulnerability in the world. I want to share my support and insight as an imperfect, authentic human being. [09:54] Wholeness With And Without a Partner In Episode 1, I talked about the impact of my break-up last year and what it means to feel whole. How do we feel complete without all those external factors like a partner? In August, I moved to Colorado feeling whole and at home with myself. I was finally in a place where I could pursue a relationship without losing my sense of wholeness. I started a relationship with an amazing person. Unfortunately, he was ultimately unavailable in the way I needed from a relationship.  While on a trip, I finally realized that staying in this relationship stopped me from receiving the love and relationship I was ready for. I decided to stop our relationship. While in that relationship, I realized I let myself become emotionally unavailable. It was my way of protecting myself from the possibility of getting hurt. [20:12] Reframing Negative Thoughts as a Brain Response A few hours later, I met someone in Lisbon who I fell in love with. Entering this new relationship meant stepping into vulnerability. I have a history of an eating disorder and live in a body-preoccupied world. I also grew up surrounded by dieting women who were conscious about their body image. In this relationship, I am afraid of abandonment. I didn’t want to lose this relationship. My brain responded to this fear and vulnerability by defaulting to these negative thoughts about my body size. It was my brain’s way of finding safety amidst the vulnerability. I didn't want to lose weight. What I wanted was to be able to have this relationship without feeling afraid and vulnerable.  Caitie: “My brain was like looking for safety, invulnerability. And I've had to acknowledge that and forgive that, and really give myself the space to explore what I actually need, which is not to lose weight or change anything about my body, and where I can actually find it.” [28:43] Stepping Into Vulnerability in Relationships Pursuing a partnership or any relationship will open up a lot of vulnerabilities — even for healthy relationships. Caitie: “We're wired for connection and that is when vulnerability usually emerges. Vulnerability emerges in relationships because we can't control other people.“ We become vulnerable in relationships because we can’t control other people. They can come and go whenever they want. They can wound us with their words and actions. Relationships may be the source of our greatest traumas, but they're also a source of healing. Stepping into this relationship made me more vulnerable. I also hadn't been able to decompress and separate my thoughts from my client's negative thoughts. I lapsed into my old negative thinking, but now I'm on the other side and feeling more confident and embodied. [33:54] Tool # 1: Celebrate the Warning Lights When we fall back into these old thinking patterns, don’t label it as a complete and total relapse. A lapse is temporary. Reframing negative thoughts can help stop us from going back to unhealthy behaviors. Celebrate that we’re still recovered and healed! At the same time, recognize that these thoughts are our brain’s warning lights telling us that we feel unsafe and vulnerable. [36:45] Tool # 2: Reframing Negative Thoughts as a Safety Mechanism Recognize how lapsing back into our old ways of thinking is a safety mechanism. During my lapse, I talked to a close friend, a therapist. She shared how she still sometimes returns to her obsessive-compulsive way of thinking when she feels unsafe. Have compassion for our brains. It's trying to make us feel safe using outdated strategies. Instead, list other things we can do to reach that sense of safety. I sourced that safety from other people, including my friends, therapist, and partner. I slowed down and took baths to help repattern my brain. The safety I needed came from other people, and that's okay. [41:27] Tool # 3: Throw Away What Isn’t Yours Identify what we are holding on to that isn’t ours. We might be lapsing because we’re holding on to other people’s negative thinking. We must start reframing negative thoughts like this as things that aren't ours. I recognized that I was absorbing thinking patterns from my clients and the people around me. Write down all the things that aren’t yours. Rip it up and let them go. [43:97] Reframing Negative Thoughts About Relationships These lapses are likely to happen because of our relationships. Many of our greatest wounds and trauma come from our relationships. We can get triggered by the challenges we face in a new relationship and become likely to have a lapse. Be compassionate and forgive yourself. Recognize that you’re triggered because of an old wound or past trauma. Let yourself heal by leaning into the vulnerability. Get the support you need to show your brain that relationships can be safe. Caitie: “It's important to give yourself an opportunity to repattern and heal your brain by staying in the relationship and letting yourself lean into that vulnerability. Do what you can to get the support so that you can show your brain that relationships can be safe.” [45:48] Nourishment and Rest Don’t neglect your body. You need nourishment, hydration, and sleep. It can be hard to listen to your body during a lapse. Eat what you know is adequate to fuel you.  Don’t worry about getting fancy with your nutrition. Just make sure you’re giving yourself enough nourishment.  [47:49] Staying on the Edge There are moments when you're on the edge. Sometimes you need comfort to take the edge off. However, this is also where you can grow and change. Trust that what’s making you feel vulnerable will be a great catalyst for meaningful change in your life. Many people flee from relationships because they don’t want to be on the edge. Our brains might be lapsing into outdated thinking because it wants to take the edge off. Reframing negative thoughts about being on the edge helps us learn and grow. Give yourself the tools, support, and at times, safety and comfort you need to process and grow. Enjoyed the Podcast? Whole, Full, and Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account. Who is your authentic self? Remember — your brain does its best to keep you safe, not happy. When you fall into old thinking patterns, it’s just your brain doing its best. Reframing negative thoughts you have as safety mechanisms or warning lights can help you stay whole, full, and alive. Leave a review and share it! ⭐⭐⭐⭐⭐If you enjoyed tuning in to this podcast, we'd appreciate it if you wrote us a review. You can also share it to help others feel whole, full, and alive. Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd. You can also sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

3 Things We Dive Into In This Episode: Find inspiration in Heather’s story of self and body acceptance to help you on your journey as well. Widen your lens! Become aware of how society impacts our views on body image and self-acceptance. Explore and find out what works for your unique body regarding fitness and movement. 📘Resources Check out the Whole, Full, and Alive’s official trailer to know more about me and the podcast.  Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Listen to the Love Your Bodd Podcast with Heather Boddy Episode 44: F.I.T. 4 ALL Part I: Redefining Fitness 4 You Episode 45: F.I.T. 4 ALL Part II: You Belong in Your Body Geeknasium The Body Is Not an Apology by Sonya Renee Taylor Fearing the Black Body: The Racial Origins of Fat Phobia by Sabrina Strings Connect with Heather: Website | Instagram 📌Episode Highlights [06:54] Heather and I Heather and I met around ten years ago. Over the years, we witnessed each other's evolution into our authentic selves today. Something I shared with Heather during an interview made a great impact on her journey. Creating an impact on our listeners is why we work as podcasters. [10:18] The Beginning of Heather’s Body Acceptance Journey Heather grew up feeling secure and accepted herself as a large-bodied person.  However, she believed that she fit into a specific box as dictated by society. This box says that her large body was less attractive and undesirable. The acting industry, dating, and fitness field all reinforced that box. She felt that the smaller her body became, the more valid and desirable she was. Heather looked for and found evidence that supported that box. [13:46] The First Shift: Putting Me First Heather started the Love Your Bodd Podcast to show society how it puts societal pressures on body type and looks. Back then, she focused on making her body smaller. Heather was proud of losing 80 pounds, had a relationship with an attractive guy, and was at the height of her career. In truth, she was miserable. She was in an emotionally abusive relationship, was always tired, and wasn't eating enough. Despite all that she was proud of having at that time, she still felt she wasn’t enough. Heather felt like she needed to do more to be considered valid. Her partner broke up with her. That was the wake-up call she needed to make the first shift. She realized she needed to take care of and put herself first. Heather: “It was also kind of like a wake-up call. I need to start taking care, actually taking care of myself, not depriving myself of food, not over-exercising, and not throwing myself at people who don't care about me. I need to prioritize me.” [17:50] The Second Shift: Weight Loss and Gain After three years of feeling good about herself, the COVID pandemic lockdown occurred. She gained a lot more weight during that time. Heather felt bad about her weight gain. However, the people around her reminded her that it was okay. Our biggest fear shouldn’t be a number on a scale. One survival guide tip is to surround ourselves with people who accept us and celebrate us for all that we are. Heather asked her clients what they thought about her gaining weight. They replied that this made her seem more relatable — more like a real person. This moment was Heather's second shift. She focused on showing up and creating a safe space for others rather than thinking about her body image. [22:20] The Third Shift: Weight Education Heather started educating herself about fatphobia and weight discrimination. She realized that society inherently supports thin, white people. Part of Heather’s body acceptance was when she felt okay that her body wasn't society's ideal, but knew she wasn’t any less worthy for it. At the start of her career, she sought external validation. Now she knows better. The right people, companies, and clients will hire her regardless of her body. Society has taught and pressured us to think this way since childhood. It takes a long time to unlearn these teachings. Heather: “It still didn't feel good and I still wanted more. Nothing was enough. No number on the scale, no amount of times I was exercising, no person who was attracted to me. None of that was enough. And once I realized I'm enough without all of that stuff, that's where the really, really big shift happened.” Heather finally realized she was enough without being thin and attractive to society. Now, she is much more comfortable talking about these topics. [28:53] Learning to Look Through a Wider Lens Many individuals struggling with body image can’t instantly see society with a wider lens.  Healing is nuanced. It happens in phases and can take a long time. When Heather started Love Your Bodd, she didn't yet know what body positivity is. Learning new things challenged her views. Conversations on her show with people who were experts on the topic helped her feel less defensive. It was during the pandemic that she began to see all the systemic issues present in society. [32:55] Relinquishing Control of Weight Loss You can’t control your weight. Don't focus on what you can’t control. Instead, focus on what you can, such as when you work out. Heather teaches her clients to have a better relationship with their bodies. They work towards coming from a place of empowerment and relinquishing control of weight loss. Heather’s workout program caters to nerds and self-proclaimed geeks. For many, the fitness industry can feel daunting and unwelcoming. She wants to create a safe space for people to make their fitness journey without societal pressure to fit in. The fitness industry is built for people with a specific interest. Heather built a unique path to fitness that’s open to people who don’t have this. [40:35] Finding The Right Workout for Us I recently went to a fitness class and hated it. The experience reminded me that workouts should be enjoyable and motivating. Fitness and movement should help us feel more like ourselves. We should find something that makes us feel good and challenging at the same time. When Heather visited her family in Cincinnati, she craved a cycling workout. The first place she visited didn't have a cycling class or good bikes. Fortunately, she found a local cycling class that fit her. Heather: “When you find something that just works and feels good. It just will click for you. And sometimes you need to experiment to get there and you need to find different ways of movement.” We need to experiment and explore to find what works for us. Don’t let a bad first experience stop us from discovering what we like. [45:51] Community and Body Acceptance The communities we are a part of greatly impact fitness, health, and our relationship with our bodies. Weight isn’t a behavior. However, we can set a behavioral goal instead. Our community and overall acceptance of ourselves can help us work towards these goals. Accept what we like doing and recognize what we're content to accept as something we don't like.  At the same time, there are things we want to change. Recognize when we want to push ourselves further to see what we might like. For example, I dislike cycling. On the other hand, Heather found a way of cycling that she enjoyed and even loved to teach.  

3 Things We Dive Into In This Episode: Four concrete tools that can help you feel ready to take leaps that allow you to live the life you desire. Why taking risks and surrendering is a requirement for having a fulfilling life and a fulfilling relationship with your body. How to navigate the difficult feelings and fears that come up with taking risks and surrendering. 📘Resources Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my one-on-one nutrition coaching program and get a FREE 20 Minute Discovery Call!  You can also check out my group coaching program! Listen to Whole, Full, & Alive Episode 2: Fullness: The Foundations for Becoming an Intuitive Eater Connect with me: Website | Instagram 📌Episode Highlights [06:13] A Risky Few Years  I’ve taken many risks over the past year. Exactly a year ago, I ended my relationship, left my life in New York, and traveled full-time. It is also the third anniversary of starting my private practice full-time after losing all my jobs due to the COVID-19 pandemic. Risks and trust falls are something I regularly talk about with my clients. It’s a part of surrendering to cultivate a healthy relationship with food and your body. Caitie: “Surrender is such an important part of cultivating a healthy relationship with food and your body. Surrendering to what your body is asking for and really leaning into what your body is asking for is a bit of a trust fall in and of itself.” We have to take risks to succeed. If we avoid taking risks, we'll miss out on our lives. R.I.S.K. is an acronym for four tangible things we can ask ourselves to prepare for taking a leap. [10:55] The Importance of Rest When You Take Risks R stands for Rested. We don't always make the best decisions around risk-taking when we are exhausted. Are you rested enough to take risks? This way, we can ensure that our decision aligns with us. Step out of panic, stress, and exhaustion and sit on the decision. Is it right? A bath is one of the most regulating and restful things for me. It allows me to be alone, breathe, and notice things while sitting in stillness and silence. We can also create a secluding, isolating, and regulating cocoon to rest and think. Afterward, ask if you feel rested enough to decide. It's difficult to rest when in a stressful environment. Instead, take a moment to prioritize rest and use that time to think about the risk. [15:34] The Intention in Risk I stands for Intention. Why do you want to take risks? One way to understand our intentions is to look years ahead. Think about what we want people to remember us for in the future.  Another way to identify our personal values is to look at the qualities we admire in people. We can also be more aware of when we feel fully immersed. Think about how taking a risk can allow us to live our personal values, emulate positive qualities and be more in the flow. I recently took a small risk to stop taking one-on-one clients. My intention here was to show up for my present clients fully, which affirmed the risk. [21:25] How Our Senses Ground Us As We Take Risks S stands for Senses. While taking risky actions, we need to stay grounded in our senses. Think about how we can stay in touch with our five senses. Our sense of smell can help us feel calm. Listening to what's around you or playing music can ground us in our sense of hearing. Having a touchstone, breathing, and stretching can help regulate our sense of touch. We can also take our time to look around us and drink our tea slowly. Risks can often make us feel unsafe. We can use these tools to stay regulated before, during, and after taking risky actions.  Grounding ourselves with our 5 senses is a powerful yet simple tool to take action even when we’re scared. [24:39] Take Risks — It’s a Kindness K stands for Kind. Let us ask ourselves if this is the kindest choice. How will this risk result in the highest good for everyone? Not everyone will be happy with the risks we’re taking. However, our risk-taking will ultimately help them. I've mentioned that I once took the risk of not taking any more one-on-one clients. Turning away people may not seem like the kindest thing. But it is ultimately kind because I can give my best to the clients I do take. Similarly, I can become a better person even though I left many important people behind when I moved out of New York. Caitie: “You might make people deeply uncomfortable for a moment. Trust yourself enough to know that that discomfort is ultimately going to serve them too in some way.”  The risk we're taking might cause some pain and discomfort. That pain can bring out each person's purpose and permission to take risks. [31:12 ] Taking the Risk and Letting Go of Dieting Intuitive eating can be a risk and a trust fall. At the start, it can be scary as we try to trust our bodies and let go of trying to manipulate ourselves. Check out Whole, Full, & Alive Episode 2: Fullness: The Foundations for Becoming an Intuitive Eater for a dive into fullness, trust, and some general tools for the journey. Remember to be patient with yourself as you take risks. [34:11] The Stages of Our Break-up With Diet Stage 1 of breaking up with dieting is grief, even as we practice surrender. Amidst surrendering, we should give ourselves time to process that grief. We can process grief by working with a therapist or coach, or venting to a friend who understands. Unfortunately, we live in a dieting world. It can often be frustrating as we work on our relationship with food and our bodies. After grieving, we start to feel new and good in the next stage. After that, we might start thinking we should return to dieting. Process each stage of your feelings. Once we do, it's possible to finally find peace and be at ease with food and our bodies. Caitie: “And it is so, so, so, so, so possible to make peace with food and your body. And eating becomes easy and energizing. And to have your relationship with your body be a good, balanced, peaceful friendship.” [39:11] Processing Prompt and Actionable Experiment for Risk-Taking Processing prompt: What risk do you want to take? Is this risk in alignment with your values and intentions? Is this ultimately the kindest thing you could do even if it’s scary? Actionable experiment: Use the R.I.S.K. tool to help you be ready to take a leap. Enjoyed the Podcast? Whole, Full, and Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account. Who is your authentic self? Leave a review and share it! ⭐⭐⭐⭐⭐If you enjoyed tuning in to this podcast, we'd appreciate it if you wrote us a review. You can also share it to help others feel whole, full, and alive.  Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd. You can also sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.  

3 Things We Dive Into In This Episode: It's never too late to search for and be your authentic self. How to reflect on the best and the worst experiences of your life to find who you really are. Why understanding the why behind what you do is essential for understanding who you are. 📘Resources Check out the Whole, Full, and Alive’s official trailer to know more about me and the podcast.  Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Whole, Full, and Alive - Making Your Job More Fulfilling Without Changing Jobs with Shelley Kay Martha Beck Podcasts The L Word TV Series (2004-2009) Colin Bedell Instagram Untamed by Glennon Doyle Women Don’t Owe You Pretty by Given Florence Eat Pray Love Book | Film (2010) Elizabeth Gilbert Instagram Connect with me: Website | Instagram Connect with Maria: Instagram (personal) | Instagram (Be Conscious PR) 📌Episode Highlights [02:33] Getting To Know Maria Maria is a third-culture kid. She’s originally from Denmark but traveled around her whole life. Her globalized upbringing gave her a unique perspective. She found yoga at 17 years old through her mom and kept going back because it felt good. Now, it’s a big part of her life. Maria is also an entrepreneur. She found that the journey of a business owner is a spiritual one. It pushes you to get to know yourself better. Regarding business, she wants to lean into the more intuitive parts of working with people. [07:19] Working With Maria As a PR coach, Maria was usually behind the scenes for her clients. When she started her business, Maria realized she was now visible and had to use her advice. She worked closely with heart-centered people who tended to be overly aware of the space. We need to listen to these people more. Tapping is a tool Maria uses to support people and shift these limiting blocks that are stopping them. She helps them overcome fears and anxiety about taking space. The people she works with walk away with a tangible PR strategy, energetic work, and healing on a deeper level.  Her work in PR isn't what motivates her to get up and go. It's the magic of empowering people and seeing how much impact they can make. [13:59] A Different Approach to Work Many people might feel unfulfilled about their careers. However, we can reinvent how we view our work and how we work. The industry has a grind mentality that makes us feel we need to seize every opportunity.  Maria reminds us not to beat ourselves up for missing an opportunity — there will be others. Having a scarcity approach won’t help us. It will only lead to more shame and pressure that can take us away from a place of intention and joy. [16:04] A Survival Guide to Find Your Authentic Self Finding your authentic self is an ongoing exploration and practice. It's an endless journey.  Maria just recently came out as queer. Everyday she’s still getting to know herself better. Maria: “You're always in a state of becoming, you never arrive. And that's kind of cool. Like when you get older, you start to realize there's not this point you need to arrive at. It's like learning to enjoy the process and continuing to learn new things about yourself.” The first step is getting to know our true selves. Take the time to explore and follow whatever we’re curious about. Unlearn the expectations that society has imposed on us. It's never too late, so don't feel ashamed when you do. Lastly, follow the things that feel good. We'll know when something feels true and warm. It can be subtle, but it will resonate with us. [22:54] Resonating With Your Authentic Self When we change in a way that’s authentic to us, it can be scary. Despite we can get a sense of warmth, resonance, or peace within our bodies. One of the biggest shifts she went through was getting laid off and training to be a yoga teacher. It was a transformative, spiritual experience where she learned about herself. One of the participants was openly queer and often spoke about it. Maria resonated deeply with her and came out of herself. Afterward, she went solo traveling and used that time to sit with the shift and get used to coming out.  Travel is freedom. It allows us to be free from our usual parameters and be whoever we want to be. [30:40] Spending Time Outside of Our Heads Being able to be present can help us have a sense of internal safety. People who aren't present and don't feel safe are also often people who don't know who themselves. Spend time outside of your head. Traveling, taking a mindful walk, or just sitting and listening in the sun can help us drop into the present. Yoga is another powerful practice where we can learn to be rather than do. In the modern world, many things can distract and numb us, like social media. These things can make being present difficult. [33:29] Tapping Into Ourselves Tapping is an emotional freedom technique we can use anywhere for anything. It can help reduce stress and is also energetic work. To do it, choose an acupuncture point and tap it. While doing so, we acknowledge how we feel and speak out loud about it.  In the end, regardless of the difficult emotion, love, accept, and forgive ourselves. From there, we can shift how we feel or how we feel about what we're feeling. Many people refuse or resist their negative feelings. Tapping requires presence and awareness about how you feel to acknowledge it. We often think we must do something about what we're feeling, but all we need to do is feel it. Tapping can help us feel like doing something while also letting ourselves feel. [41:18] Life's Emotional Beauty Feelings are a part of the human experience. Acknowledge the feeling. It's trying to tell you something. Maria has gone through painful times. There's beauty in being alive and experiencing the full range of emotions. Maria: “Being alive is not feeling happy, calm, and peaceful all the time. Being alive is experiencing the full range of human emotions. It's feeling it all. And only by feeling the difficult feelings can you appreciate the good feelings." We tend to numb or repress emotions society has deemed unacceptable. However, living a beautiful and fulfilled life is living an authentic one. Part of this is the truth that a wide range of emotions exists. If we're not allowing ourselves to feel the full range of emotions, then we aren't allowing ourselves to live wholly — it denies your authentic self. [45:34] Maria's Work in Progress Maria is still navigating how to market and work her business. Even now, she continues to unlearn things that don't resonate with her. She's still experimenting and discovering what she aligns with. Now that she's single, Maria is also exploring her queerness. The "Q" in LGBTQ can stand for both queer and questioning. It reminds Maria that she's free to explore and doesn't have to know everything. She found that coming out as an adult and finding her authentic self was like a second puberty. She was discovering new things about her identity and attraction. [49:23] Courage to Be Uncomfortable Maria: “I would rather be uncomfortable and explore something that feels true in the pursuit of living a more aligned, fulfilled life rather than staying in safety and then knowing that that's a guarantee that I will not find the fulfillment I'm looking for.” We can have either comfort or courage but not both. It's in the uncomfortable where we'll find truth and expansion. Being scared and feeling discomfort about our chosen path doesn't mean we're wrong. It might mean it's the right one. We can have times of safety and comfort while taking courageous and uncomfortable steps. Practices like tapping, yoga, and more can help. [54:46] A Survival Bag for the Journey Maria recommends reading multiple books that can help you explore your authentic self. Practices like tapping and yoga can help us practice being with ourselves. Find a teacher  who makes you feel safe and can hold space for you. Living authentically and being your authentic self can be messy. We need to embrace this mess. About Maria Maria Eilersen is a PR coach and the Founder of Be Conscious PR. She has experience in the industry landing high-profile press features for clients. As a PR coach, Maria empowers conscious business leaders to build success and make a bigger impact through the power of PR. Alongside her work, she enjoys traveling and is also a yoga teacher. Connect with Maria: Website | Instagram (personal) | Instagram (Be Conscious PR) Enjoyed the Podcast? Whole, Full, and Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account. Who is your authentic self? Leave a review and share it! ⭐⭐⭐⭐⭐If you enjoyed tuning in to this podcast, we'd appreciate it if you wrote us a review. You can also share it to help others feel whole, full, and alive.  Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd. You can also sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.  

3 Things We Dive Into In This Episode: How slowing down and incorporating more rest without guilt creates a more abundant life. How to stop fragmenting your energy to cultivate a greater sense of meaning and productivity. Specific steps for setting boundaries with social media to prevent overwhelm. 📘Resources Check out the Whole, Full, and Alive’s official trailer to know more about me and the podcast.  Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20-Minute Discovery Call. Download the Whole, Full, and Alive toolkit Embodied Meditations by Tara Brach The Slow Down Diet: Eating for Pleasure, Energy, and Weight Loss by Marc David.  The Surrender Experiment: My Journey into Life's Perfection by Michael A. Singer Mike Dooley’s Books Connect with Maria: Website | Instagram | LinkedIn | Facebook | Email Connect with me: Website | Instagram 📌Episode Highlights [05:32] Get to Know Maria I first encountered Maria in a barre class where Maria was the instructor. We met again in a 305 Fitness Class and have stayed in contact since then.  The four things that Maria values the most are growth, evolution, connection, and sharing.  She is most passionate about embodiment guidance, empowerment coaching, and, most significantly, mind-body connection. Maria believes the mind-body connection is one of the keys to creating the lives we want in integrity with who we are.  [09:00] Let People Mirror Back to You People will perceive you differently than you perceive yourself. Appreciate the moments when you get to hear people tell you how they see you. Allow yourself to let people mirror back.  Let people tell you why you’re amazing, why they love you, and what kind of energy you bring into the room.  Caitie: “if we gave ourselves the opportunity to see ourselves through other people's eyes more often, we would be able to kind of soften the blow of our own inner critic a little bit.” [09:07] Honoring Yourself in a Fast-Paced World It is not our natural tendency to go slow.  The world we live in is fast-paced. How we consume energy has sped up, and it's easy to get overwhelmed by life as it is today.  Even social media makes us feel like we're falling behind everyone else's achievements, and it's a big challenge to leave this narrative.  In these times, the best thing to do is to honor and get to know yourself. A good starting point for honoring yourself would be to ask yourself two questions: What are you focusing on? How is your breathing? [18:36] Why ‘Speedy Living’ is Dangerous People tend to be hypervigilant, especially when dealing with events and traumas they haven't processed.  Doing more things faster numbs the feelings. Most people prefer to do that than slow down and deal with their emotions. It might not feel like it, but speedy living can quickly lead to getting overwhelmed by life. [20:41] Setting Intentional Social Media Boundaries You don’t have to eliminate social media from your life. All you need to do is slow down and be intentional about using social media. Maria has two main boundaries for responsible social media use:  No social media before and after sleep.   Allot and stick to a set time for social media use per day.    The state you are in and the impressions you have before you sleep and once you wake up will set the tone of your day.  Do not let it be social media.  [24:52] Avoid Getting Overwhelmed by Life: Do One Thing We live in a world constantly trying to pull us into five things at once, creating the illusion that it's possible to do them all. Your body isn’t designed for that. Trying to do too many things fragments your energy, and you won’t have as much potency. Your phone makes you think you can do many things at once, like take a picture and post it on social media while on a call and checking your email.  Learn to take presencing exercises. Draw your energy to one thing at a time.  Maria: “That's part of the conversation on slowing down. It doesn't actually mean like moving like a turtle, like, I have to go super slow. But it's the act of engaging present and then learning how to do one thing at a time.” [27:52] The Irony of Being Present Maria: “It's fascinating how there's such a propensity and like an inclination to draw out of the very thing that we want, and how almost uncomfortable it is to start to sit in the opportunity to have what we want.” People want love, connection, presence, fulfillment, and inspiration.  The problem is we try to do everything all at once. We end up blocking ourselves from getting what we want.  Imagine yourself aiming for peace, yet your mind and body are trying to take you in the opposite direction. A part of you always reaches the future in every moment and pulls you away from the present. Another part wants you to be here, in the present. Be aware of and embrace all your parts. Ask yourself: what part of you aren't you feeding? [36:44] Maria’s Advice to Help Yourself Slow Down We live in a society that constantly presses a scarcity mentality. It can make you think you need to work harder and faster because you do not match up with a specific person. Do not let yourself be busy for no actual outcome. Be intentionally present.  Being present makes you feel safer. You'll also sleep, digest, and feel better. All these things help you rise above being overwhelmed by life. You will also be able to generate more creative possibilities and help you live a life that matches your vision.  Maria: “We sort of have to just meet ourselves where we're at, [and] start to notice the lies that we tell ourselves or the lie that we've taken on from our parents and society.” [42:16] Intentional Shifts to Avoid Being Overwhelmed by Life No more client calls before 9 AM. Maria uses her morning to connect with herself, set intentions, and be more present.  Prioritize movement every day. It can be a full workout or as simple as walking to the beach. Be willing to buckle down and do some intense work when needed.  Stay connected with people. Check in with your friends and family.  [44:37] The Power of Doing Nothing When you feel like you have to do something, do nothing instead — even just for 15 seconds.  By doing this, you can make sure that the action you take will be in a place that feels aligned. Learn the difference between forcing yourself to complete a task out of obligation versus being present and doing something with effort and dedication. Listen to the way you speak to yourself. Understand the purpose behind why you have to do things. Don't just say, "I have to," without knowing the why behind it. [49:23] Maria’s Survival Bag Maria listens to guided meditations and has several books she reads to keep herself from being overwhelmed by life. Embodied movements can help you anchor the body and connect to breathing. Music that makes you feel good and inspired. [52:56] The Slow-Down Diet Do not focus on what you eat. Focus on how you're eating. The issue is not about control. It is about being present with your food. Portion control is bullshit. Your body will tell you when it's done, but you have to tune in to the experience to hear it. How you eat is a mirror of the way that you live. If you want to change the way you live, start by changing the way you eat.  Caitie: “Do you have to erase social media from your life? Do you have to erase Netflix from your life? Or do you have to just do these things more consciously and differently?”  About Maria Maria Macsay is a certified holistic life coach, movement facilitator, somatic breathwork practitioner, and yoga teacher. Maria has been on a mission for the past nine years - to help her clients find their way back to themselves. Through the power of movement, meditation, breathwork, and mindset alignment, she has provided her clients with the clarity, joy, freedom, and confidence they've been longing for in their lives.  Learn more about Maria’s work through her website, or you can visit her Instagram or Facebook. Enjoyed the Podcast? Whole, Full, and Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account. If you feel like you’re getting overwhelmed by life, take a step back and breathe. Honor yourself and give yourself that moment to slow down. Leave a review and share it! ⭐⭐⭐⭐⭐If you enjoyed tuning in to this podcast, we'd appreciate it if you wrote us a review. You can also share it to help others feel whole, full, and alive.  Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd. You can also sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.  

3 Things We Dive Into In This Episode: How to discern the difference between intuition and procrastination.  How to trust your gut and honor dramatic transitions in your life.  The nuances of embracing being single beyond loneliness and the biological clock. 📘Resources Check out the Whole, Full, and Alive’s official trailer to know more about me and the podcast.  Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Download the Whole, Full, and Alive toolkit Connect with Whitney Catalano: Website | Instagram | Twitter You can also listen to Whitney’s podcast, It’s All Made Up, Anyway Connect with me: Website | Instagram 📌Episode Highlights [08:32] Get to Know Whitney  Whitney was my first business coach.  She helped me start and eventually go full-time into my private practice after losing all my jobs in 2020. Whitney describes her career as a reflection of her experiences. She was a dietitian because she had an eating disorder and an intuitive eating dietitian because of her recovery.  She pushed herself in her career and established a good reputation. In 2020, Whitney felt trapped and decided to make a significant career shift. [12:52] Whitney’s Transformation Story Whitney decided to change her career from a registered dietitian to a self-worth and alignment business coach.  Since then, she has strived to educate herself and invent things to grow her business. Her career as a business coach reflects her as a content creator, business owner, and person dealing with ADHD. It also reflects our move to a creative economy where more and more people are becoming freelancers and entrepreneurs. [16:40] Why Whitney Gave Up on Her Book Deal During the pandemic, Whitney received a book deal to write about her expertise in emotional eating.  While writing the book, she felt and knew that something was physically blocking her from writing the book, so she decided to quit.  Whitney: “When I quit the book deal, it was like, the best way that I can describe it is that something like took over my body and redirected me onto a path that I needed to be on and was like, ‘No, you're going the wrong way.’ And that shifted me over.” The hardest part, according to Whitney, was getting backlash from people calling her a “brat” and condemning her for “making the biggest mistake of her life.” Whitney knew in her heart that she was making the right decision.  She realized that she had the empowerment and reassurance from inside her — the backlash was only external. [20:06] Learning Her Mission as a Career Coach If you feel stuck, you may be out of alignment.   Take time to find your mission and begin your transformation story. Whitney decided to pursue career coaching after realizing that she would rather live a life that makes people happy beyond their bodies.  Now, her business coach style focuses on self-worth, productivity, dealing with ADHD, alignment, and a money mindset.  Visit Whitney’s Instagram for more information on her coaching.  [26:59] Discerning Between Intuition & Resistance   Finding the line between intuition and resistance takes a lot of practice to figure out.  There are two types of resistance: one from fear, and one from the knowledge that you are not aligned. Whitney recommends dropping the idea for a week or two. Stop thinking about it.  After two weeks, sit with it. Ask yourself, “Do I actually want to do this thing?” You will probably get an intuitive hit on whether you should pursue something.  [29:50] Honor the Resistance Honor the resistance. Decide once you have more clarity. Do this for your other feelings: sadness, grief, frustration, or absolute bliss. Lean in and ride the wave of emotions.  Move slowly and take time to sit it out. It may seem lazy or unmotivated to other people, but that's okay. That is part of the process of writing your transformation story. [33:29] Embracing a Single Life in Your 20’s Single does not equate to lonely.  Do not make the mistake of feeling miserable because you're single or just got out of a relationship. Breakups are almost always for the better.  There’s a form of spontaneous adventure that's available when you're single that becomes unavailable when you're in a relationship.  Own and embrace being single.  [46:15] Whitney’s Learnings as a Solopreneur Whitney: “I don't think everyone is called to be an entrepreneur. Most people are not. But if you're called for this, this life is so much more fulfilling, in my opinion.” Whitney shares that the most challenging part of starting her solopreneur journey and transformation story is the mental and emotional piece — not a strategy.  When you try to do things out of the box, people will try to talk you out of it and make you feel like you're making a mistake.  They will find evidence watching and waiting for you to fail.  These people are often just projecting their fears onto you.  [49:23] Do Not Rush Marriage or Parenthood Do not rush for marriage in your 20s.  Be mindful of who you choose to be your partner. People often rush to get married or become parents, leading to an expensive divorce or becoming a single parent.  Remember, you can start a family even in your 40s.   [53:57] Whitney’s Mindsets for Solopreneurs Know that this is your transformation story.  Accept yourself and your desires. There’s a reason why you have these desires.  Do not be afraid of failure.  Whitney: “You will fail. You will embarrass yourself. You will fuck up. You will be terrible at something at first... But all these little failures of not being, or fears of not being perfect, fear of screwing up, and fear of failure, they're gonna happen. Get over it.”  Let yourself be imperfect; let yourself go through it in real time. Then, you can start sharing your transformation story as you go. Remember that people value vulnerability and authenticity more than anything else.  [46:15] Whitney’s Processing Prompts If you could guarantee success, what would you do? What are the desires that you have? Be mindful of what your brain tells you. What would you do if you knew there was a person out there with all the things you felt you wanted? Do not settle. Life is too short to be with shitty people.  [01:03:13] Whitney’s Actionable Experiment  Put down the things that you resist naturally. But do not mistake putting these things down for procrastinating.  Whitney: “If you are not accepting every part of yourself in every part of your life, you will continue to be stuck in cycles that you don't like. You have to lead with acceptance, and putting things down for a minute is a radical act of acceptance. About Whitney Whitney Catalano is a Self-Sabotage, Accountability, & Alignment coach who helps creatives, ADHD’ers, and multi-passionates master habits, confidence, money mindset, & self-trust so they can embody that person they've always dreamed of being. Connect with Whitney on her Instagram and Twitter You can also visit her website for more details on her business coaching.  Enjoyed the Podcast? Whole, Full, and Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account. Your transformation story begins when you own it. Leave a review and share it! ⭐⭐⭐⭐⭐If you enjoyed tuning in to this podcast, I'd appreciate it if you wrote me a review. You can also share it to help others feel whole, full, and alive.  Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd. You can also sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

3 Things We Dive Into In This Episode: Why building a career that makes you feel fulfilled in the long term is important for your mental, emotional, and financial health. How working less is an important part of being more productive. Specific tools that will help you be present, honor your personal values, and create actual balance in your life. 📘Resources Check out the Whole, Full, and Alive’s official trailer to know more about me and the podcast.  Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Download the Whole, Full, and Alive toolkit Connect with Shelley Kay: Website | Instagram | LinkedIn Connect with me: Website | Instagram 📌Episode Highlights [05:17] Get to Know Shelley Shelley describes herself as a ‘light and inspiration’ for others.  She offers career and leadership coaching for high-achieving women to help them create the careers they desire and have their dream lifestyles. It is her life mission to show career-driven women new opportunities. Ultimately, she wants women to understand that they can have the things they desire right now.  Shelley: “You can have both the career and the lifestyle. [A] job doesn't need to be something that's tolerated or counted down until your next vacation or the end of the day; it can also be something that you get a lot of joy from and that can fuel the rest of your life.” [07:50] Reimagining Career Happiness Career coaches often focus on resumes, perfect interviews, and landing the next job.  For Shelley, career coaching should be about building a career you’re excited about and supporting the lifestyle you want.  A significant misconception about career happiness is associating it with landing the next interview or getting the next job.  As a result, we miss out on the opportunity in the here and now. We underestimate the power and influence that we have over our current situation. Instead, try to be present in the now. Shelley: “When you learn how to empower yourself and show up in your current situation… the next steps start to unfold more naturally. You start to magnetize them a bit more versus putting the energy into the next step and constantly trying to pursue that.” There is no perfect fix-all solution in your career — not the next job, next company, or next manager.  [11:07] Finding Your ‘Special Sauce’ To achieve long-term career happiness, you have to change how you show up. Be present; change the way you work and view your work.  Reflect on what you are good at — it does not necessarily have to be job-related. These are your unique strengths or "special sauce." Be clear about your ‘special sauce’ and own them. Find opportunities to maximize your strength.  Bring your "special sauce" to your current job, and you will carry yourself differently.  [15:51] Be Present; Find Your Purpose & Values  Your purpose can be a North Star. It can change how you prioritize and perceive any opportunity.  Find your purpose. Add this lens to your job and bring it to even the most mundane tasks.  One day, your job will no longer be new and shiny. When that time comes, your purpose and values will carry you through. There is extreme power in getting clear and exercising your values.  Use your values and purpose as a lens to find opportunities to improve, initiate leadership, and bring positive change to your work.  [21:58] Setting Kind Boundaries   Always remember that boundaries are kindnesses. Setting boundaries is the best and kindest thing you can do for yourself and your career.  Remember to give yourself a little bit of grace. Setting good boundaries takes practice.  Start with that one small thing and practice communicating it in the mirror. Practice being clear about what you are and are not available for. Overcome the fear and keep the bigger picture in mind. Try these first, and get feedback in that process. If you find that your workplace is still not the environment that is suited for you and your boundaries, leave.  [30:29] Work Less, Be Present, Achieve More Shelley: “This change [to working less] is not just us waiting for corporate culture to change. [We need] to start the revolution ourselves, one woman at a time, and being that ripple effect.” Your productivity will increase when you work less.  You are most productive, focused, and present when you are rested and enjoying what you do.  Stop viewing your value as "do, do, do." Instead, be present and find the worth in your strengths. Start by getting deep into your energy, what brings you energy, and how you are managing your energy.  Find approaches to your job that maximize your energy, like spending more time doing tasks you enjoy.  [40:35] Productivity in the How Caitie: “Do you want to be remembered as a workhorse? Or do you want to be remembered as the person who was present, helped people, and was all there?” Remember, productivity is in how you do and not what you do. Three factors hinder this approach:  The corporate scheduling structure was created by men, for men. The work-from-home and flexible work arrangements and the pressure and semi-expectation of being constantly available. The output-based ‘productivity tools’ make us forget to take a beat to reset. More does not equal better. This mindset causes burnout in the long run.  [43:12] Sourcing A Sense of Worth High-achieving women often get validation through their work ethic — by working hard, being ‘perfect,’ and showing up always ready to take on any task.  However, this mindset creates a very short-lived validation. What will bring you fulfillment are honoring your values, having balance, and being present. Stop sourcing a sense of worth or safety from the wrong place.  We must break the cycle and be examples for future women that there is a different way to prove yourself and make your mark.  Shelley: “It ultimately comes down to the relationship and connection with yourself and being able to listen to and honor [those] — [this] is really the ultimate path forward.” [49:38] Shelley’s Morning & Evening Anchors Shelley begins and ends her day by making space in her mind and body.  She starts her day with journaling, followed by a 20-minute meditation.  Shelley also enjoys an activity called Tapping with Brad. Before going to bed, Shelley stretches. This helps her let go of the day and wind down. Then, she completes the end-of-the-day five-minute journal prompts and does her skincare routine.   About Shelley Shelley Kay is a coach for high-achieving corporate women, helping them leverage their skills and experience to create a balanced career they are passionate about. Using her Embody method, she aims to help career-driven women work less, be present, live more, and love their jobs — without having to work themselves to the bone. Before her coaching career, Shelley was an HR professional at top Fortune 100 companies like Google and PepsiCo.  Connect with Shelley on her LinkedIn or Instagram. You can also visit her website for more details on her career coaching.  Enjoyed the Podcast? Whole, Full, & Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account. You don’t have to be the corporate workhorse who makes the impossible happen. Instead, work less and be present in your life and career. Leave a review and share it! ⭐⭐⭐⭐⭐If you enjoyed tuning in to this podcast, we'd appreciate it if you wrote us a review. You can also share it to help others feel whole, full, and alive.  Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd. You can also sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

3 Things We Dive Into In This Episode: Concrete steps for relaxing and letting go of the need to always be productive. What being fully present and embodied does for the quality of your life and creativity. How my most easeful and relaxed month led to my most successful month in business. 📘Resources Check out the Whole, Full, and Alive’s official trailer to know more about me and the podcast.  Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Download the Whole, Full, and Alive toolkit Connect with me: Website | Instagram 📌Episode Highlights [01:29] Releasing Tension in Your Body and Your Life Take the deepest breath you’ve taken all day. Breathe in through your nose, and take a nice, long exhale. Allow yourself to be at ease. Where in your body have you been holding on to tension, stress, and rigidity where you don't need to be? Where in your life have you been holding on to tension, rigidity, complexity, and the grind mentality? [04:30] When in Rome Two awesome things happened to me in Rome: it was the best month I ever had in my business, and it was the first time I fully and truly loved being single. A line from the Lizzie McGuire movie inspired me to think that I didn’t have to go to Rome for all the amazing things to happen to me. It was within me the entire time. Upon reflection, I had the best time in Rome because I stepped into an energy of ease every single day I was there.  My personal mission for 2023 is to try and live every single day of my life — no matter where I am — like I'm in Rome. I want to be at ease every day — just like when I was in Rome. [12:15] How Living in an Energy of Ease Changes Your Life Being at ease doesn't mean you won't have challenging moments and feel negative emotions. Two things happen when you step into more easeful and flowy energy: your perspective widens, and you stop relying on maladaptive coping tools. Caitie: "When you step into a little bit more ease, presence, relaxation, and flow, your perspective widens, and that allows you to access creative solutions to things and creative ideas, and be open to new people, and to experience life more fully, more freely, more creatively." When I was living in New York, I did not step into flow throughout my day. The only time I had ever given myself a chance to step into it was when I was with my partner. By giving myself more moments of ease and pleasure, I no longer needed to source it from any relationship. I realized I could give myself that sense of flow and ease. You are likely to fall into whatever your default coping tool of choice is when you don’t give yourself moments of rest throughout your day. In this episode, I’ll talk about 5 ways to lean into ease into your life.  [19:03] #1: Engage in Three Different Types of Solo Time When I was in Rome, I engaged in three different types of solo time. These were engaging in solo meals, solo adventures, and spacious solo times. A solo meal can mean going out and sitting at a restaurant, or it could be taking the time to cook a meal for yourself and enjoy it. Going on solo adventures doesn’t have to be grand. It’s about being open to every little thing becoming an adventure. Spacious solo time essentially means permitting yourself to do nothing and be at ease. It creates an opportunity for you to be with yourself and your thoughts. Catie: “For so much of our days, when we pack our time, with work, with activities, with things—with doing, with doing, with doing instead of with being—we don't get that time to catch up with ourselves, and we don't get that time to ask ourselves what do we need, and then all of a sudden, that time that we filled with so much stuff piles up, and we get to a point where we're just so physically or emotionally or spiritually exhausted or lost, and we don't know why, and it's because we haven't given ourselves solo spaciousness to just check in—to just be.” Taking even just 15 seconds of solo space will give you clarity and peace around something. [27:21] #2: Have a “Pointless” Hobby A “pointless” hobby is an activity you enjoy without any practical reasons.  I took Italian classes while I was in Rome, even when there was no practical reason to do so. I simply thought that the language is the most beautiful thing. Having hobbies that are just for fun allows you to step into a place of more open-mindedness and creativity.  Permit yourself to lean into a joyful hobby that lights you up every single day. [31:25] #3: Lean Into Your Five Senses Leaning into your five senses is a way to get present and regulate your nervous system. Embracing the pleasure of my five senses also helped me maintain a positive body image. Imagine taking in all the sights, sounds, and tastes in a place you thought was really beautiful. I felt embodied through wanting to be as present as possible when I was in Rome. [36:09] #4: Set Boundaries Around Your Work Day When I was in Rome, I did not let myself start work before I had to. With the time difference, this was generally around 1 or 2 PM, and I stopped working after my last client at the end of the night. I also set a ritual around the start and end of my work day by lighting and blowing out a candle. I worked the least amount of time in the most successful month of my business. It’s about working with more presence, not about working more. When you allow yourself to rest more, you can be more creative, efficient, productive, and fully present. [39:07] #5: Slow Down; Be Fully Present Midway through my trip to Rome, I realized that I hadn't lost any of my hair ties. I have always had problems with my hair ties going missing my whole life. I didn't lose any in Rome because of how fully present I was in every moment. Give yourself enough headspace and spaciousness in your life to pay attention to the thing you frequently lose. [43:21] Leaning into Ease throughout Your Day Leaning into being at ease allowed me to have the best month in my business and be fully content as a single person in Rome. You don’t need anyone else’s permission but yourself to lean into a sense of ease.  Catie: “When you enjoy your life fully, that shit expands to other people. You have a greater capacity to help other people feel good about themselves and to help other people enjoy their lives—everyone wins when you let yourself lean into a sense of ease throughout your day. You don't need to live your whole day at ease. But you can find micro-moments throughout the day to allow yourself to lean into it. Leaning into an energy of ease wherever you can allows you to be the most creative and open-minded version of yourself. You don’t need to deserve more pleasure and ease in your life. It’s something you need to step into right now. Enjoyed the Podcast? Whole, Full, and Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account. I invite you to be more at ease in 2023 and experience true pleasure and joy every single day. Step into that energy of ease and relax! Leave a review and share it! ⭐⭐⭐⭐⭐If you enjoyed tuning in to this podcast, we'd appreciate it if you wrote us a review. You can also share it to help others feel whole, full, and alive.  Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd. You can also sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

3 Things We Dive Into In This Episode: How to use boundaries, self-examination, and introspection to make sure you are friends with the right people.  The powerful role friendship plays on your health — especially as an adult. How to navigate losing or outgrowing certain friendships over the course of your life.  📘Resources Check out the Whole, Full, and Alive’s official trailer to know more about me and the podcast.  Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Download the Whole, Full, and Alive toolkit Connect with me: Website | Instagram Connect with Shelagh: Website | LinkedIn | Instagram 📌Episode Highlights [07:32] Connecting With Shelagh Curran Shelagh does many things. But first and foremost, she is a human being. Shelagh is doing more than transform her labels — she’s removing them and letting herself be a fluid person. As a manifesting generator, she's continuously changing and following what lights her up. Shelagh is also a registered dietitian specializing in hormone health and helping people with PCOS and similar conditions. She owns a private practice called Shelagh Rose Nutrition. [11:38] Shelagh and Caitie’s Friendship Shelagh and Caitie met at a retreat. Caitie's work resonated deeply with Shelagh, forging a powerful connection before the retreat began. Shelagh saw Caitie as an inspiration and an expander. An expander is a person who shows proof that what we desire is possible because they’re already doing it. For Shelagh, Caitie is an expander. [17:24] Starting Friendships When you're young, you usually make friends based on proximity, like the people in the same class, same club, or your co-workers. As adults, you'll likely have to put yourself out there to find people with a shared interest. Relationship management may mean taking the initiative. Children find it easy to make friends, but adults tend to be more guarded due to their life experiences. The people around you will influence your life. Build ones that align with who you are now, where you want to go and who you want to be. Adults tend to be competitive and see other people as threats, preventing friendships from forming. Instead, see other people as an inspiration. Shelagh: “You totally absorb the energy and the beliefs of the people around you. Build friendships that align with not only who you are but where you want to go, and who you want to be.” [23:44] Friend Breakups Friendship breakups can happen because one person can feel triggered by the other. As one person evolves, the other might not be ready to change alongside them. Evolving and expanding can also mean outgrowing people. As we grow into who we are, friendships can fall away. Unlike romantic breakups, the end of a friendship doesn’t always have a conversation. There can be a lot of confusion about where you stand with a friend. Ask yourself: Do you still want to be part of this friendship? Friendship is a two-way street. You need to practice relationship management and check in with your friends. However, as a friendship fades, you may start to talk less and less. [31:36] Boundaries for Effective Relationship Management Setting boundaries is necessary for healthy friendships. Shelagh recently went through a breakup and several big changes. During that time, her friends supported her and always checked in on her. However, Shelagh didn't have the energy to keep up with constant check-ins. She set boundaries about how she wanted to receive support and what she could give. Shelagh: “I think that even just having those types of boundaries with ‘this is how I'm able to be your friend’ is like life giving back to yourself, but also those friendships.” It can take a lot of energy to stay in touch with people. That's why we must set boundaries about how much we can give and when we want time for ourselves. How a friend responds to a boundary can tell us whether or not they're a true friend.  [41:27] The Power of Friendship It’s beneficial to have a community of friends. Take some time to create an inventory of your friends. Who are you still close to, and who's drifted away? Caitie has experienced having her life evolve around one person. It can be easy to get wrapped up in one other person and forget the rest of your life. Caitie’s friends caught her during a bad breakup. They were her safety net, and showed her that she had so much support from great people in her life. If you have yourself and your people, romantic relationships can be a plus you can have on the side. [46:12] Appreciation: Another Form of Relationship Management It's great when your friends are there to listen and support you. Everyone has a different dynamic, but Shelagh and Caitie can talk to each other almost constantly. Express gratitude and appreciation to your friends. Let them know how much they matter to you; telling your friends you love them is also relationship management! A simple text or audio note can help brighten up a friend's day and their perspective of themselves. Shelagh:  “Every time you pour love into your friends, you pour it back into yourself.” [49:19] This Week’s Processing Prompt and Actionable Experiment  Processing Prompt: Do a little relationship management! Take an inventory of your friends and family. Write a list of the friendships you have. From your list, pick one and send them an appreciation note. Tell them something you sincerely believe would make them feel good about themselves.  With this note, remind them how much you appreciate their friendship. Actionable Experiment: Ask your five closest friends to write about what they appreciate about your friendship. Save their reply somewhere to look at on a bad day. Don’t be afraid. Put yourself out there and create new and stronger friendships. [52:06] How Friendships Keep You Healthy Joy is the most important missing ingredient in our health. Feeling happy and having connections can help keep our bodies healthy. A lack of joy can affect your hormones and other physical aspects of your body. We might feel like we’re out of alignment. [53:13] Shelagh’s Ever-evolving Routine Every morning and night, Shelagh tunes in to herself and asks herself what she needs. A quick meditation, journaling, a card pull, and some self-love can help start the day. Shelagh also does some movement to get her blood flowing in the mornings. A quick yoga flow before bed helps Shelagh transition from work to rest. About Shelagh Shelagh Curran is a registered dietitian and the founder of Shelagh Rose Nutrition. She chose to work in the field of nutrition because of her love for food. After finding out she has PCOS and other conditions, she successfully navigated her health through functional nutrition. Now, Shelagh specializes in PCOS and hormone functional medicine, and nutrition. She has worked with hundreds of women to take back their health and feel better in their bodies. Connect with Shelagh: Website | Instagram | LinkedIn  Enjoyed the Podcast? Whole, Full, and Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account. Who is your authentic self? Remember, friendships can be one of the most empowering things for you — or unhealthy. It’s vital to practice effective relationship management to have happier and healthier friendships! Leave a review and share it! ⭐⭐⭐⭐⭐If you enjoyed tuning in to this podcast, we'd appreciate it if you wrote us a review. You can also share it to help others feel whole, full, and alive.  Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd. You can also sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

3 Things We Dive Into In This Episode: Tools you can use to reset your energy and nervous system when difficult things are happening in your life. Specific things to include in your morning and nighttime routine to improve your mental health. The impact that music, breathwork, and enjoyable movement have on regulating your nervous system. 📘Resources Galaxy Lights - I love these for when I want to shift my lighting I Love You B*tch by Lizzo  I Am Here by P!nk No Time for Tears by Little Mix Faith’s Hymn by Beautiful Chorus Bam Bam by Camilla Cabello ft Ed Sheeran Sign up here for my Weekly Wednesday newsletter, Back to You   Breathe by James Nester (book) Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Download the Whole, Full, and Alive toolkit Connect with me: Website | Instagram  📌Episode Highlights [02:30] Taking Care of Herself & Her Nervous System  Life can be hard and unexpected. Situations come up and we have to move through them.  I was reminded of this when I was home for the holidays.  In this episode, I share 10 tools to use when you need to heal your nervous system. [05:43] Cultivating a Morning & Nighttime Routine  Morning routines can be very simple and do not have to take hours. Pick something you already do and slow it down.  Give your routines a soundtrack with music that matches the energy you want to bring. Avoid checking your phone first thing when you wake up.  Evening routines can be simple as well, just one or two things to shift into that time.  I share the two non-negotiables of my nighttime routine in the full episode! Caitie: “Avoid forcing your brain into working right away, forcing your brain into the drama of social media right away, forcing your brain into the news right away, or into whatever situation is going on in your life.” [12:32] The Power of Music  Music is a magical pattern interrupt. In the episode, I share some of my favorite songs that help shift my energy. Dance around your kitchen!  [14:37] Audio Notes  Listen to the full episode to learn why I prefer to use audio notes to communicate with my friends.  It is life-giving for me to vent in this way and/or express that I need support. [16:12] Breathing Techniques & Scents   Breathwork practice helps you to slow down and go inward. Tune into the full episode to learn about an easy breathing technique - you can use it anytime and anywhere you feel triggered and want to regulate your nervous system. Scents are also a helpful way of regulating and nourishing your system. Whether you prefer essential oils, candles, or room sprays, scent is a good way to reset the energy around you. Caitie: “Making the exhale extra long is what really helps you regulate your system.”  [22:41] Nourish Yourself With Food & Water  Do not neglect your nourishing your body and ensuring you have adequate hydration. When your system is dysregulated, it won’t share the usual signs that your body and brain need fuel. Follow gentle nutritional guidelines that include a combination of carbs, protein, and fat every four to five waking hours.  Let others feed and nourish you.  Caitie: “When your nervous system is dysregulated, your brain and your gut are not connecting or communicating in the same way.” [25:07] Movement My advice: do movement practices that feel intrinsically enjoyable for you at the moment. Movement will help cause a shift in energy and help bring you back to your body.   Caitie: "These are all tools to help us feel shifts in our energy so that we can feel more present and navigate the thing that we're going through with a little bit more ease." [27:47] Grounding & Self-Compassion I’ll share two ways to ground and center yourself in this episode - one has to do with using your voice, the other with nature. Self-compassion is remembering that you are a human being, not a robot. Give yourself permission to be human. Trauma, change, stress, and big changes all take a toll on your nervous system. Give your body and nervous system time to recover from that. Caitie: "You're not gonna find safety in being hard on yourself." Caitie: “We are all gonna have times in life that feel destabilizing and we need to use these tools to heal, to rest, to soothe, to nourish ourselves, to come back to our biological baseline.”   [53:34] This Week’s Processing Prompt & Actionable Experiment Ask yourself: Which of these tools resonates with me the most? And which one do I wanna use the next time sh*t hits the fan or if sh*t is hitting the fan right now, which one do I wanna use?  Processing and journaling can also help in those moments when sh*t hits the fan. Get it out and on paper. Actionable Experiment: try using the power of music.     Enjoyed the Podcast? Whole, Full, & Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account. Who is your authentic self? Discover, behold, and love your self-image. Leave a review and share it! ⭐⭐⭐⭐⭐If you enjoyed tuning in to this podcast, we'd appreciate it if you wrote us a review. You can also share it to help others feel whole, full, and alive.  Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd. You can also sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

3 Things We Dive Into In This Episode: Important tools for navigating loss and grief. The major gap that Ada found in the skincare industry and how she started developing her natural + sustainable skincare brand. How developing a basic skincare routine and prioritizing it in your life is self-care and healthcare.  📘Resources Asian Sewist Podcast  Chuan’s Promise skincare website Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Connect with me: Website | Instagram Connect with Ada: Website | Instagram | Pinterest | TikTok  📌Episode Highlights [03:52] Ada Pre-Chuan’s Promise  Ada had recently moved to a new state and didn’t have a job at the time.   The pandemic hit and the mandatory lockdown began. Her father became gravely ill and Ada became his main caregiver through his last year. Ada managed all of his care remotely because she couldn’t be in the hospital with him. [05:05] Why sustainable skincare?  During the stress of taking care of her father and COVID, Ada did not take care of her skin and it was suffering. She bought products at retail stores but had no clue what the ingredients were or what she was putting on her skin. They also didn’t work. Through this process, she realized how much plastic packaging was being used along with water in the production process and the amount of shipping. The carbon footprint was more than she wanted to be part of. Ada knew there had to be a better solution. [08:06] Chuan’s Promise is born  Ada got busy in her own kitchen mixing different raw ingredients to find something that worked. She also worked with the facial oils she had been blending prior to all of this happening. To make her product sustainable, she focused on packaging. Ada made her packaging 100% recyclable or compostable.  Out of respect for her father, she used his middle name, Chuan, for the product line. He was also her biggest supporter in pursuing entrepreneurship.  Promise comes from a saying her father always used in lieu of “bye” or “goodbye.”  Ada: “I was thinking about bringing the skincare brand to life and what I want people to do with the products - it really is to take care of themselves and to be reminded of that every day. I chose to borrow that saying from dad and kind of put it all together into a brand.” [10:24] Navigating Loss and Grief  Ada took weeks being horizontal to process the passing of her father.  She sought out the professional support of a therapist and highly suggests anyone dealing with this type of loss do the same. Caitie: “A support network of friends, professional help, and permission to be horizontal and let things sink in are three really important tools.” [16:37] Making Skincare Accessible   Taking care of your skin is just as important as any other part of your body. Viewing skincare as part of healthcare and as part of self-care can help make it more of a priority for people who don’t see its importance. Ada wants to make her skincare line accessible in both price point and availability. Ada: “It feels terrible to see abundance and not be able to access it.”  Ada: “That's what equity means. Everybody being able to access the same resources.” [20:24] Ada’s Skincare Products & Recommendations  Things won’t improve overnight, so give yourself grace and have patience. If you’re just getting started, Ada suggests using a basic cleanser once or twice a day. Moisturize to keep your skin hydrated, apply an SPF every day, and exfoliate once a week. Ada describes her different products and how best to use them.  SPF comes in a mineral or chemical formula.   Ada: “My advice, if it's too cheap, there's a reason for it. If it's really expensive there's probably not a great reason for, it.” [26:54] Two Skincare Myths Myth: oily or combination skin shouldn’t use products with oil in them. Why it’s false: your skin has natural oils. Once you wash your face, you’ve removed them, so it’s important to put some back to create balance.  Myth: you must wash your face twice a day. Why it’s false: washing twice a day may overdry your skin. If that’s the case, your skin will produce more oil.  [30:32] Future Dreams for Chuan’s Promise Update the packaging and formatting of her products to be completely sustainable. Make her Chuan’s Promise products accessible to everyone through their local supermarkets, groceries, and co-ops while maintaining the use of high-quality ingredients. [32:19] Ada’s Routine Ada’s morning routine is more involved. Listen to the full episode to find out how many times she hits snooze!  She gets up, does her simple skincare routine, walks the dog, and has a cup of coffee.  Her evening routine ends with a sweet treat, her pajamas, and a book. Find out why Ada’s passion for sewing is not part of her nighttime routine. [53:34] This Week’s Processing Prompt Ask yourself: what gaps do I have in my skincare routine?  Actionable tool: slow down one piece of your morning and evening routine. What is it that you can lean into and be more present with? About Ada  Ada Chen Ada is the founder and CEO of Chuan's Promise, a Denver-based sustainable natural skincare line. Ada launched her brand in November 2020, while caregiving for her late dad - a process that taught her the true importance of self-care. Connect with Ada: Website | Instagram | Pinterest | TikTok Enjoyed the Podcast? Whole, Full, & Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account. Who is your authentic self? Discover, behold, and love your self-image. Leave a review and share it! ⭐⭐⭐⭐⭐If you enjoyed tuning in to this podcast, we'd appreciate it if you wrote us a review. You can also share it to help others feel whole, full, and alive.  Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd. You can also sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

3 Things We Dive Into In This Episode: Tools for/the process of cultivating body neutrality and acceptance. Plastic surgery as a trend and the effect it has on mental and physical health. Tips on how to make your shopping experience more empowering and enjoyable. 📘Resources Download the Whole, Full, and Alive Toolkit Galaxy Light Check out the Whole, Full, & Alive’s official trailer to learn more about me and the podcast.  Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Connect with me: Website | Instagram Connect with Nicole: Styling Confidential | Instagram  📌Episode Highlights [07:18] Nicole is… Nicole is always searching for more in life. She won’t settle for what others expect of her. Nicole’s focus is on helping women transform their lives using fashion. Fashion can unlock the inner confidence everyone has inside. At the age of 16, Nicole was diagnosed with PCOS, or polycystic ovarian syndrome. The side effects that impacted her the most were weight gain, acne, and hair growing in random places like on her chin. Weight gain was the hardest thing for her to come to terms with and deal with. [09:42] Nicole’s Experience Post-Diagnosis  Nicole used her love of fashion to hide her body rather than celebrate it. She compared herself even more to her mom and sister who are both very thin.  Masking her body with fashion didn’t make her feel any better – it instead did quite the opposite. Nicole tried to stay “unseen”.   Nicole: “During that time I started to rely on my love of fashion in a way that was really detrimental to my mental health. So instead of using it as a way to express myself and to show who I am, I used it as a way to conceal not only my physical body but like the true essence of my being.” [13:56] The Mindset Shift During the covid pandemic, Nicole loved lounging around in her workout clothes… until she realized it was making her too ‘chill’ in all aspects of life, including work. After she became aware that being in workout clothes all the time was making her less motivated, she decided to start getting dressed even though she wasn’t going anywhere. Nicole: “If I'm wearing jeans I just feel like it changes my brain chemistry a little and it's like, okay, you're switching from comfort into work mode.” Part of the treatment for PCOS is dieting, and this part of Nicole’s journey was agonizing. She hated worrying about what she was eating or eating something different than everyone else. Nicole finally said “f*ck this” to dieting.  This is the moment she finally felt free. Nicole: “It doesn't matter what my body looks like anymore because I don't care. I accept the way that I look now and that is such a powerful thing.” [19:15] Reclaiming Her Love of Fashion Accepting her body as-is allowed Nicole to rekindle her love of fashion. Nicole started to find clothes that fit her body properly. Nicole: “When you have things that fit you, you feel like you can take on the world and it's such a little thing but it can be life-changing.” [21:40] Shopping Advice  No one likes to hear this, but it takes a lot of trial and error. Brands have different sizing so it’s all about finding what fits. After many, many tears shed in fitting rooms, Nicole has found the best way for her to shop is online. She orders a few sizes and then is able to try things on in her ideal environment. You find the best environment for yourself to try on clothes. Surround yourself with supportive people, or no one at all.  Through trial and error you’ll figure out what styles and brands you and your body like best.  Tailoring is another option. It can be an investment, but it is also a way to get clothes that fit your body. Order one size bigger and then have it altered. If you’re going to the mall, eat before you go so you don’t get hangry. Map out the stores you want to visit. Give yourself a little self-care before you go by brushing and styling your hair, or putting on a little makeup.  In all, do whatever you need before your trip to look at yourself in a more positive light – that will give you the best experience possible. Caitie: “It is so important to have clothes that fit your here-and-now body, not the body that you want to have, not the body that you used to have, but finding clothing that fits your here-and-now body is such an important part of body acceptance and letting go of body avoidance and really feeling at peace with yourself.” Nicole: “Get it tailored. You can't even imagine how much better you'll feel just like knowing that you have that thing that is literally custom to your body.” [27:08] Eating and PCOS   When Caitie and Nicole were living in the East Village, Nicole decided to say “f*ck it” to all the diets and different ways of eating that were recommended for women living with PCOS.  She started following Caitie’s intuitive eating framework which became the best healthy decision she’s ever made. When you restrict what you eat, you’re stressing out your body and probably doing more harm than good. Nicole: “I started to incorporate the intuitive eating framework that Caitie talks about all the time, which is such a powerful thing. And I still go by that today and it was the best decision I ever made for my health ever.” [29:41] The Fashion World is Moving Backward   Caitie and Nicole discuss an article recently published in the New York Post about the latest trend for bodies and body image. Even though fashion has recently begun to include larger and curvy bodies, it’s not exactly what it appears to be. Big fashion houses custom create a skirt or an outfit for a larger model and a photo shoot. However, Nicole shares, “they have zero intention of making it for the average consumer.” Plastic surgery has taken the place of dieting drugs from back in the day. This is now the new beauty standard. [41:15] Plastic Surgery  Everyone sees the “after” of plastic surgery, but very rarely do we get an inside look at the impacts it has on your mental and physical health. Nicole chose to have plastic surgery to reduce her breast size. Choosing to do this for yourself (as opposed to doing it because everyone else is) can be a very powerful experience. Having this surgery gave her first-hand experience of what recovery truly looks and feels like. You go into fight or flight mode because your body is healing from being cut open.  Nicole contributes a lot of her healing to her therapist. If your body isn’t functioning as it normally does, your nervous system is under stress and you can fall into a dark place.  Caitie: “It really does wreak havoc on your nervous system and your ability to communicate with your body and hear what your body is saying.” [42:30] Fashion as a Tool First and foremost, dress for yourself and not for other people. Figure out what you like to wear regardless of what is trendy or what other people like. Create a bit of an embodiment routine around choosing what you want to wear and getting dressed. This bridges the gap between fashion and wellness.   Fashion is so much about how you want to feel and the vibe you want to give off to others. Nicole supports repeating outfits and they should cater to your lifestyle. Fashion is intuitive. [47:52] Nicole’s (not morning) Routine Nicole is not a morning person at all, so it is very down-to-business at that time of day. The first thing she does in the morning is make her bed - win! She also has coffee and gets dressed.  Every day is different, but when she does have time, Nicole will light a candle or put on some music while she gets dressed. The evening is when she feels into her feminine energy. These days, it’s by wearing sexy matching pajama sets.  Depending on her mood, sometimes she calls a friend, and other times she blasts music and dances around her place. To wind down, she lights candles and turns on her galaxy light. [53:34] This Week’s Processing Prompt Ask yourself: what is my relationship with fashion? Am I using it to avoid my body? Do I use fashion to embody myself? Do I use it to set the tone for how I want to be seen by others? Actionable experiment: create a routine or practice around getting dressed. Lean into how you want to feel and what you’re expressing as you move through your routine of getting dressed and ready for your day. This can add just one minute to your routine. Let it be intuitive and flow as a form of self-care. About Nicole  Nicole Garfunkel is a stylist, image consultant, and the creator of Styling Confidential, a space for women to step into their power, using personal style as a tool to heal body image and insecurity. Visit her website Styling Confidential and Instagram for inspiration and empowerment. Connect with Nicole: Website | Instagram Enjoyed the Podcast? Whole, Full, & Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account. Who is your authentic self? Discover, behold, and love your self-image. Leave a review and share it! ⭐⭐⭐⭐⭐If you enjoyed tuning in to this podcast, we'd appreciate it if you wrote us a review. You can also share it to help others feel whole, full, and alive.  Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd. You can also sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

3 Things We Dive Into In This Episode: Tangible tools for feeling complete as you are now, feeling whole as a single person, and tapping into a sense of self-worth. Tangible tools for eating more intuitively and healing your relationship with food. Tools and mindset shifts for feeling more alive and tapping into a sense of freedom.   📘Resources Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Download the Whole, Full, and Alive toolkit Whole Full and Alive Podcast episodes: Episode 1 - Wholeness: How to Feel Complete as You Are Now  Episode 12 - Feeling It All: Reflections from 6 Months of Heartbreak, Change, and Adventure Mark Groves Podcast Untamed by Glennon Doyle Whole Full and Alive Group Coaching Program Connect with me: Website | Instagram 📌Episode Highlights [01:46] Looking Back at 2022 2022 was a wild year for me. I moved out of Manhattan, traveled the world, and ended a relationship. I became a better counselor and learned so much. It’s important to process our experiences from the past 12 months. There’s value in taking the time to acknowledge what we’ve learned and how much we’ve grown. Set an intention this New Year. Focus less on what we want to let go of and more on what we want to start or bring into our lives this coming year. By focusing on what we want to do, we naturally release things we don’t want without shaming ourselves. Take a moment to give yourself a bit of energy and attention. [07:18] Wholeness: All We Need is Ourselves Wholeness is about feeling complete as we are now. We're complete and whole; we don't need anything or anyone else to complete us. One of my learnings on wholeness is that we will never feel as good as we can if we think not having ‘this’ or ‘that’ makes us inadequate. I struggled with thinking that I’m incomplete without a romantic partner. Because of this, I developed maladaptive coping tools and compromised to save my relationship. Similarly, when the feeling of wholeness depends on our body size or shape, we can develop maladaptive tools when our body changes. We can feel whole and good even when things outside our control change or leave. We are whole and worthy from the moment we're born. Caitie: "You get to feel good, even as your body changes, even as these things that are outside of your control, change and evolve and leave. Over time, you will still be whole. You will still be worthy. Your worth is inherent, and you are whole and you were born whole. You will never feel as good as you can feel if you're depending on something that's out of your control." [13:58] Wholeness: Choosing Ourselves Choose the people that choose you back. Don't stay in relationships where you're the only one who gives your time and effort. Choose ourselves. Identify and honor what's valuable to us. We're worthy of being chosen; choosing ourselves can help us become valuable contributors to the world. When we choose ourselves, we also show other people that they have permission to recognize their own value and worth. [17:52] Wholeness: Being On Our Own Team It's important to be on your own team. Let's be our own teammates.  Practice kindness, compassion, and cheer for ourselves. At the same time, we can continue to call out our own bullshit. By being our own supportive teammate, we build relationships with people who are also on our team. In my experience, the relationships I built were a form of relief from feeling incomplete. Talking to a therapist or a coach can help us have the space to be on our own team. [22:58] Wholeness: Leaning Into Loneliness Don't resist loneliness. Instead, lean into it and feel it. In the year I've been traveling alone, I only felt lonely when I moved to Denver. Instead of resisting it, I let myself cry and feel it fully. The day after, I felt great — even after a lonely night. I didn't resist my loneliness and let it move through me. It's human and completely okay to feel lonely. We don't have to shame ourselves for it. Through healthy coping tools, we can soothe ourselves as we ride the wave of negative emotion. These practices might not solve anything, but they can be a comfort. [30:17] Fullness: Structure With No Restrictions  Fullness is about nutrition. It's feeling full and giving our bodies the energy we need. It's possible to have structure without restrictions. We can create nutrition plans and build food-related habits without forming rules that restrict us.  People often feel threatened by the lack of structure without the diet mentality.  We might need to relax more in areas we think need more structure. Relax and trust our bodies to regulate themselves.  Look at the big picture when structuring our food and nutrition habits. [34:16] Fullness: We Deserve to Eat Good Things It’s important to have solo meals that are extravagant and pleasurable. You deserve it! When I was in Rome, I found it felt good to have great food by myself. After that, I always had at least one fancy meal a month — all for myself. We don't need a special reason to eat pleasurable food. [37:00] Fullness: Releasing Energy and Emotion Within Us Letting our nervous system regulate and release our pent-up energy is one of the best ways to get in touch with our hunger and fullness cues. Through somatic breathwork and other somatic practices, we can release what we’re unconsciously holding onto.  These practices helped me stop avoiding my body and move into a place of embodiment. I could let go of the emotions and unprocessed events stuck within. Caitie: “Through a practice like somatic breathwork and any other somatic therapy type of practice, you truly can release the emotional clutter that's built up inside your body and get yourself to a place where embodiment feels more natural. Where tuning into your body cues feels more natural and less scary, and you're not so tempted to step into a place of body avoidance.” Intuitive eating is the process of being aware of what our bodies are trying to tell us by removing obstacles like pent-up emotions. Practices like somatic breathwork are essential to becoming an intuitive eater and cultivating our awareness. [39:43] Fullness: Weight Loss Doesn’t Solve the Deeper Problems Remember that losing weight doesn’t solve the deeper problems of belonging, love, and acceptance.  There is still so much work to do for body diversity, acceptance of body shapes and sizes, and reducing fatphobia in our society. Nutrition decisions driven by fear of weight gain don’t support achieving a sense of energy and longevity. Unpack our fear of weight gain and desire for weight loss. These problems are often rooted in love, belonging, acceptance, or at times, a desire for control. [45:06] Aliveness: Feeling It All Being alive means feeling it all. Lean into every emotion, experience it, and release it in time. Both good and bad feelings can happen simultaneously. Have the capacity to hold space for many things to be true at the same time. Caitie: “Being alive is letting so many things be true at the same time. Allowing yourself to have the capacity to hold space for many things to be true at the same time and letting yourselves feel it all.” My most joyful moments make me feel alive, just as much as the painful and sad ones. Feeling the depth of one wouldn't be possible without the other. [47:58] Aliveness: We Are Where We’re Supposed to Be. Never worry that we're wasting our day. The worrying itself is what ends up wasting our day. While visiting Rome, one of my friends was constantly worried about not making the most out of the day. Live and lean into where we are right here and now. That’s the best way to spend each moment. Trust that we’re exactly where we’re supposed to be. [50:02] Aliveness: We Don’t Have to Chase Goodness One of my favorite learnings in 2022 is that when we don’t force ourselves to be good, we are free.  Let go of the ‘good’ and ‘bad’ mentality. Open up your sense of freedom and expansiveness. There is no good or bad. Everything depends on the context of the moment. Trying to chase the standards of ‘being good’ is exhausting and anxiety-inducing. [53:02] Aliveness: Every Moment is Yours Being alive means that every moment of aliveness is always from our own energy.  When I lost a relationship, I didn't lose any of the love. The love I gave came from me and is still within me. We create the joy and fulfillment gained from something we lose. It was always ours. Enjoyed the Podcast? Whole, Full, & Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account. What did 2022 teach you? Take some time to reflect on and process those experiences, then set an intention for the new year ahead.  Leave a review and share it! ⭐⭐⭐⭐⭐If you enjoyed tuning in to this podcast, we'd appreciate it if you wrote us a review. You can also share it to help others feel whole, full, and alive.  Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd. You can also sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

3 Things We Dive Into In This Episode: How to let go of control and lean into more self-love when photographing yourself. The steps Sami and I created to help you find purpose in your career. Sami’s experience on how photos and videos can capture your true essence and how to lean in to it. 📘Resources Check out the Whole, Full, & Alive’s official trailer to learn more about me and the podcast.  Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Download the Whole, Full, and Alive toolkit Connect with me: Website | Instagram Connect with Sami: Website | Email | Instagram  📌Episode Highlights [05:39] Sami The Photographer  Sami is a business coach, brand designer, and photographer for small women-owned businesses in the health and wellness space.  She came up with her business name, Her Inner Wisdom, while helping a client choose a brand name. Her Inner Wisdom encourages people to listen to and honor their body and intuition.  Sami has suffered from chronic pain and endometriosis since she was a child. She believes honoring her body is an essential part of her healing process. Sami: “And so if you're just rushing through life, if you're not establishing boundaries with people, if you're doing things that you don't want to do, if you're working in a place that you don't want to work, you're spending time every day in a place that you want to be spending time in, your body listens to that and hears that and says: ‘oh, I can't trust you.’ And it will create these different points of tension in your body.”  [10:59] Understanding Your Purpose  I met Sami at an entrepreneur seminar, where we discussed communicating the why behind her company. Future generations should not have to deal with body shaming, body hatred, or obsession with body shapes. It’s normal to question your purpose in life. When you focus on your calling, it helps you get through difficult times and communicate your vision. The things we are most afraid to share have the most long-term impact and frequently lead to your purpose.  [20:20] Be Vulnerable  Being vulnerable allows you to inspire and connect with people.  Vulnerability will come in waves; you will find ways to share your story. Our mission connects with our personal story.  While authenticity and vulnerability are important, we must also be intentional.  [26:14] Anchored to Your Purpose  Your life purpose doesn't have to be rooted in your job. You can find it in your connections with others.  Your purpose can go beyond your company's mission and vision. [29:34] Let Go of Some Control   We frequently judge ourselves in photographs. We deserve to have images that capture our essence and self-image. Photos should show how much you are enjoying the moment. You deserve to let go of control and be true to yourself. Sami: “You don't have to change anything about yourself to be worthy of capturing you and your truest essence and your joy.”  [41:15] On Photos and Videos  Videos capture core moments in life. Accept and celebrate your body when you take a photo — even if it initially feels awkward. Allow yourself to truly be seen.  Don’t deny yourself the opportunity to be witnessed by and connected with others.  [46:12] Healing Your Self Image Through Photos Your environment and history influence how you perceive and accept your body. Healing through self-photography takes time.   Exposing yourself to people of various shapes, sizes, and orientations will benefit you and your growth.  Caitie: "Our brains are constantly exposed to very similar body shapes, sizes, types, and we do need to rewire our brains to understand that there are so many ways to be a beautiful human." [49:00] Sami’s Routine Sami likes to start her day with some sunshine and end the day by taking a deep breath of fresh air. Sami also incorporates taking care of her gut into her routines.  Set aside some time for yourself where and when you can in your day. [53:34] This Week’s Processing Prompt Ask yourself: Is there something you feel vulnerable discussing? How does it relate to your life purpose?  Start and end your day by taking a short walk outside. Take photos to celebrate and accept yourself and your self image.   Ask the people you love what part/s of you they love.  Send love to your body.  About Sami  Sami Hobbs is a business coach, brand photographer and brand designer based in Sarasota, Florida. In February 2019, she left the corporate world in search of community, connection, and sense of purpose. Soon after, she founded Her Inner Wisdom to help heart-centered healers cultivate clarity in their brand & business, build unwavering confidence in themselves, and ultimately, to lead an unstoppable business rooted in their own intuitive wisdom. Visit Her Inner Wisdom website and its instagram for holistic business mentorship. Connect with Sami: Website | Email | Instagram Enjoyed the Podcast? Whole, Full, & Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account. Who is your authentic self? Discover, behold, and love your self image. Leave a review and share it! ⭐⭐⭐⭐⭐If you enjoyed tuning in to this podcast, we'd appreciate it if you wrote us a review. You can also share it to help others feel whole, full, and alive.  Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd. You can also sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

3 Things We Dive Into In This Episode: Why eating disorders often go unnoticed and how fitness culture contributes to them. Why eating disorder recovery is personal; no single solution works for everyone. How you can use therapy, nutrition therapy, and other modalities to sit in discomfort and ultimately heal from food anxiety and eating-related challenges.  📘Resources Check out the Whole, Full, & Alive’s official trailer to learn more about me and the podcast.  Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Download the Whole, Full, and Alive toolkit Connect with me: Website | Instagram Connect with Lily: Thrope Therapy I Instagram   📌Episode Highlights [02:06] Celebrating Whole, Full, and Alive’s 20th Episode The core mission of this podcast is to help people fall in love with being alive and the person they are.  This podcast features conversations about nutrition, neuroscience, meditation, boudoir photography, and so much more! You’re enough; you are whole. This podcast will give you tools and prompts to help you realize and understand yourself.  Many people believe that their worth comes from something outside themselves.  [08:07] Introducing Lily  Lily is the founder and lead therapist at Thrope Therapy, a psychotherapy practice. Caitie and Lily met when they were in a toxic fitness cult.  Lily describes herself as bubbly, energetic, and talkative. She loves Disney World, yoga, spirituality, friends, family, and food.  She values honesty and authenticity. Her private practice in New York focuses on eating disorders, body disorders, issues that the LGBTQ+ community face, relationship stress, and dating. [14:27] Lily’s Approach to Therapy Lily shares she tried to have flexibility in her therapy approach. She believes rigidity is why disorders develop in the first place.  People always look at things in black and white. Yet, the reality is that there will be ups and downs in our lives.  The intense parts of her therapy sessions usually take only 15-20 minutes. The rest of the session is devoted to coping strategies or things that make the client happy.  [16:35] Lily’s Past Challenges  Lily shares failing an anatomy class in college. She realized what she loved about physical therapy and switched to philosophy, eventually leading her to social work. Failures are detours. Things that throw you off course are not the end; they can lead you in a better direction. Life is full of challenges, but we must remember we can overcome difficulties.  Another challenge Lily has had to face is her eating disorder, which took a long time for her to realize. In the full episode, Lily shares how Caitie helped her realize this.  Learn to acknowledge both the positive and negative sides of life. [23:48] Lily: “I think what's really important is acknowledging things are not good right now, acknowledging I'm in the shit right now. But I'm going to move through it.”    [24:08] The Purpose of Therapy  Many people think therapy is about toxic positivity and looking for alternate ways to look at a situation.  This belief is incorrect. Therapy is where you'll be able to acknowledge everything in your life, both good and bad.  Having a therapist allows you to sit in the discomfort together, not alone. Lily recommends in-person therapy.   [27:02] How Lily and Caitie Met  Caitie met Lily in a fitness studio that incorporated a diet regime.  She felt she couldn't speak out against the diet until she could talk with Lily about it.  We all deserve therapy and a safe space to process and heal.  Caitie realized the significance of her position as a fitness instructor and working at an eating disorder treatment center.  Eating disorders have become so normalized that we don’t even realize it.  [33:51] Why Do Eating Disorders Go Unnoticed?  The diet industry is a billion-dollar industry. We're constantly bombarded by diets portrayed as helpful and healthy.  Diets are designed for you to fail so you keep coming back.  Society celebrates and perpetuates eating disorders, creating a vicious cycle that makes eating disorder recovery more difficult.   People also have the impression that eating disorders are only related to fitness or thinness. Yet, it can affect people of all body sizes.  Eating disorders may not be visible by looking at people's bodies. Even medical professionals are not always aware of these disorders. [39:08] Lily: “How is this impacting your life? How is this impacting your mental health? How is your relationship with food making you feel? And that's a big part of eating disorders that I think is invisible.” [39:44] How Eating Disorders Develop  Sometimes, even doctors themselves encourage behaviors that border on eating disorders. So many doctors still use BMI as a proxy for health and make assumptions about people’s health using their body size and shape.  There's no catch-all way to solve health problems. Most often, people must be flexible to find out what's really happening.  So many people and doctors make food and nutrition their business.  It’s incredibly important to have flexibility in your life. [43:28] How to Make Better Choices for Eating Disorder Recovery Remember, there’s no one universal solution to problems.  So many eating disorders start because people follow one person’s approach instead of listening to themselves.  Don’t just follow advice blindly.  [43:40] Lily: “Anyone who says, do this thing, I don't care what it is do this thing and you will not have anxiety, you will feel better your back won't hurt your this. There is not one thing that changes how we feel, there is no one thing in this world that changes how we feel.”  [45:59] How People Recover from Eating Disorders  There's no one-size-fits-all approach to eating disorder recovery. Despite this, so many programs are rigid and are not personalized.  There should be more awareness regarding creating environments conducive to recovery.  When people want to recover, they must first identify what they need. For example, whether they can be an outpatient or need to go residential.  People need to feel safe to recover from eating disorders. Disorders are, at their core, about seeking a source of safety.  [51:54] What Eating Disorder Recovery Looks Like  Identify the safest environment where you feel you can let go of unhealthy behaviors. This doesn't always mean medical treatments — it can also be about your community and support groups.  Remember, while you can fully recover from the disorder, it can still come back. There is often something underneath the disorder you need to heal from.  Lily curated her Instagram and media content to create a safer environment for herself. For Lily, flexibility means being able to do what you want and need in your time.   [59:33] Do What You Love  Take time to do something outside of your work.  Don't feel guilty about drinking coffee because of the trend of people saying it's bad for you. Coffee might be supportive to your daily life and your grounding routines. Consider what health risks it might entail for you, but be flexible and decide what is important to you and what the best choice for your wellness is.  [1:02:47] The Processing Prompt and Experiment  Reflect on this: in what area of your life do you feel lacks a sense of flexibility? What is that teaching you about yourself?  Remember, be compassionate with yourself.  If you believe you need to do something a certain way every single day, try doing the opposite and do something different to see how it feels.  About Lily  Lily Thorpe, LCSW, is the founder of Thrope Therapy LCSW PLLC, a psychotherapy practice located in Midtown Manhattan. Thrope Therapy specializes in supporting individuals who experience eating disorders, disordered eating, low self-esteem, anxiety, depression, and LGBTQIA-related issues. Lily is also a Certified Intuitive Eating Counselor and HAES aligned.  Lily helps her clients find the confidence to face these issues and find ways to live their happiest and most authentic lives. Lily is committed to fostering an environment where the client is the expert of their own story and therefore has integral skills for working towards their therapy goals. Connect with Lily: Thrope Therapy I Instagram   Enjoyed the Podcast? Whole, Full, & Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account. Who is your authentic self? Leave a review and share it! ⭐⭐⭐⭐⭐If you enjoyed tuning in to this podcast, we'd appreciate it if you wrote us a review. You can also share it to help others feel whole, full, and alive.  Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd. You can also sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

3 Things We Dive Into In This Episode: Why finding and addressing the underlying cause of eating disorders is the path to healing. How to form a more easeful and creative relationship with cooking. How to reset your relationship with social media and alcohol. 📘Resources The Cooking Club Connect with Tiffany: Website | Instagram | Medium Check out the Whole Full and Alive online toolkit if you enjoyed this podcast!  Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Connect with me and reach out to learn more about somatic breathwork on my website and Instagram  📌Episode Highlights [02:46] How Are You? Let’s take a moment to check in with ourselves without judgment. Give ourselves credit for all that we’ve been through today. [07:12] The Way to Tiffany's Heart Tiffany is a food person. She loves food, and enjoys eating it and feeding other people. Her love language is sharing food with others. Many of her relationships blossomed through sharing a meal. She's an executive chef, food scientist, and sommelier. She is also trained in nutrition. Beyond food, Tiffany also likes to move. She enjoys activities like snow sliding in her home at Lake Tahoe. [11:14] Every day is a Challenge Being a professional chef and food scientist, in itself, is an obstacle. It demands work all around the clock and constant problem-solving. Tiffany learned to think on her feet and stay calm even through chaos. One of the biggest struggles she has faced was recovering from an eating disorder. Despite being recovered, she's still affected by her body's responses and triggers. Being a living human being is challenging. However, what can help us is our connections and food.  Tiffany: "In terms of challenges, it's all challenging. Life is challenging. It's hard to be a human being. But I think it all can be helped and healed with connection and a little bit of food." [14:22] Full Recovery from Eating Disorders Research shows that we can fully recover from an eating disorder. However, it can be a symptom of a bigger problem that needs more time and effort to heal. For some of us, our eating disorders can keep popping up despite being recovered. This is because the deeper problem is not acknowledged. Caitie: “It's like you could chop a branch off a tree, which is like the eating disorder, but like, the roots of the tree are still there. So it's really important to actually get down to the root of what is causing that destructive coping tool. That's what an eating disorder is. It's a coping tool, it always serves a purpose. It's never just coming out of nowhere.” Tiffany’s drive for perfectionism and the pressure as an athlete was her deeper problem.  Now, she’s 25 years out of recovery but she still finds herself in the healing process. One of the things that helped her is getting away from the constant competition and comparison with others in sports. [18:39] Stepping Away From Social Media and Alcohol Instagram and alcohol were addictive to Tiffany. What she thought was moderation was actually a consistent addiction. It was freeing for her mental health to step away and break her old habits. Tiffany started new, healthier habits to have a better relationship with social media. Tiffany is critical of her health and wellness. Despite this, she kept drinking alcohol, which she now views as similar to poison. The cultures of both wine and social media are a part of today's society. We need to acknowledge how they can be detrimental to our health. Taking a break and changing our habits helps us build a healthier relationship. [28:42] Breaking the Rules of Cooking Tiffany teaches people basic cooking skills and techniques. She shows them how to enjoy the process and not get too caught up in the rules. After learning the basics we can cook with our own creativity and preference. Tiffany: "I feel like learning the rules allows you to know how to break them. So with cooking, what I like to do is teach people how to do certain techniques, and learn some of the basics, so that they can riff on their own and be a little bit more creative on their own.  Her goal is to compress what she learned in her 25 years of cooking into a year of teaching.  The virtual cooking club is a place for people to learn how to cook together with Tiffany there to guide and teach. It's harder to share her message without Instagram. Fortunately, there are a lot of other ways to spread the word. [32:10] Exploring Your Relationship with Cooking One of the reasons why some people don't like cooking is that they don't know the basics. It can be challenging without this foundation. Tiffany is teaching someone who had never cooked before. Now, the person is cooking all the time because she knows the basics and that she is capable of doing it. Another reason people don’t like cooking is because of society's expectation that women should be the one cooking in the house. Remove these expectations and create a kitchen for everyone.  Growing up, Caitie never learned how to cook. Having to quickly learn it in her 20s made her resent cooking. Honor your preferences in your cooking. As a professional chef, Tiffany’s food can be simple at times, but she makes it all from the heart. [39:07] Tiffany's Ever-Changing Routines  In the morning, Tiffany starts her day with her dog, drinking lemon water, eating granola, having tea, and taking a walk. All throughout her day, she makes sure to stay cozy while doing whatever she needs to do. Tiffany's evenings are less consistent. She's continuously discovering new evening routines and starting different habits. Routines and habits can be constantly changing. It doesn't have to be the same every single day. [45:39] This Week’s Processing Prompt and Actionable Experiment Processing Prompt: What is one thing that you desire to change your relationship with? Why? Think about something you don’t like the way you’re relating to, or feeling unsteady about your relationship with. Can you step back and take a break from these things? Reassess your life with and without it and find the balance between both. If your answer is food, it's not something people can take a break from. Look into other ways to process your relationship with food, such as a nutrition counselor. Actionable Experiment: Cook a meal for yourself and see how it feels to take time to cook slowly. Use that to assess your relationship with cooking. Do you enjoy it?  Make sure to take that quiet time to engage with food and the process of cooking. You deserve this. About Tiffany Tiffany Swan is an executive chef, food scientist, nutritionist, and sommelier. She believes that food not only fills bellies but also souls. It’s a way to create connections and bring people together over shared food and laughter. Her love for food and her guests is put into every plate she prepares. Tiffany’s 25 years of experience gave them the skills and techniques she now shares through her classes, intensives, and retreats. Connect with Tiffany: Website | Instagram | Medium Enjoyed the Podcast? Whole, Full, & Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account.  Leave a review and share it! ⭐⭐⭐⭐⭐If you enjoyed tuning in to this podcast, we'd appreciate it if you wrote us a review. You can also share it to help more people find out how they can build happier and healthier relationships with social media, alcohol, and of course, cooking and food! Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd. You can also sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

3 Things We Dive Into In This Episode: Take inspiration from Maria’s journey to finding her authentic self through her childhood, and find your authentic self in turn. Recognize that diet culture is a systemic issue and that health encompasses more than diet and exercise.  How to remove the pressure of exercising and repair your relationship with movement. 📘Resources Check out the Whole, Full, and Alive’s official trailer to know more about me and the podcast.  Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Download the Whole, Full, and Alive toolkit Download the Nike Run Club Listen to Rest Days Connect with me: Website | Instagram Connect with Maria: Website | Instagram | LinkedIn  📌Episode Highlights [06:37] Maria’s History Maria worked as an English teacher and school administrator before deciding to change careers and become a dietitian. She is currently in her first year of private practice as a dietitian. She found the transition challenging. Coming from a large family taught her the importance of connecting with others. People feel seen when they make genuine connections. [09:07] Maria’s Private Practice  Maria dedicates herself to helping people heal their relationship with food. There is currently a gap in the nutrition community in terms of online assistance and teaching others what to eat. Her practice focuses on people's relationships with food at a specific point in their lives. They take into account their patient's circumstances, such as age or prior experience. She also advises people on fueling their bodies for the specific type of movement and exercise they prefer. [12:08] Letting Go of Diet Culture Diet culture is a systemic issue, not an individual one. There’s more to diet culture than the thin ideal. You may be stuck in your habits around food and your relationship with food; you don’t have to eat the food in front of you. Social media lacks nuance — the answers on it tend to be point-blank. [15:33] An Unexpected Challenge Leading to Today Maria felt burnt out while teaching and experienced full-body anxiety because of her teaching career. She was in a very dark place until she acknowledged she had to prioritize her health. Health encompasses more than dieting and exercise — it also involves communicating with and understanding your body. Maria: “The truth is, you're allowed to hit these points in your life when you're 25, 26 or 45 or 56,  when you realize it's not worth it anymore–the work, the stress, the expectations, the misalignment.”   [21:42] Recovering from Burnout Take the time to think things through and sit in your discomfort. It’s critical to take note of practical health concerns. Burnout recovery isn’t always luxurious self-care; it’s also going to the dentist and checking on your health. Burnout recovery involves building a strong foundation for yourself. Yoga was a turning point in Maria's healing journey. [27:20] The Gray Area in Nutrition Maria: “If you're a dietitian or health provider, anyone in a helper role listening to this, stop answering questions to give the right answer.” It is vital to provide context and ask additional questions to provide a thorough response to the questions people ask. Sometimes, the best path to take when answering someone’s question is to provide a question of your own that leads them to more appropriate information. Dietitians need to help people understand and think for themselves. [33:19] Relationship with Movement Remove the pressure that exercising is the only path to feeling better because of the results it provides, like fitting into clothes or taking pictures. It’s ok to not have all the answers. Learn to realign yourself with nutrition experts and information. Celebrate the you who decided to go out and improve yourself; movement itself is the reward. Movement doesn't make you worthy. Exercise and incorporate movement into your day because you know you're worthy of being cared for. [40:36] Finding Your Authentic Self  We sometimes commit the mistake of shrugging off our authentic selves. Maria's journey to discovering her authentic self involved rediscovering what she enjoyed as a child. Consider what the child version of yourself needs to hear. Finding your authentic self can involve going back to who you were when you were very young. [47:25] Maria’s Routine Maria begins her day by devoting time to herself — if she has the time, space, and energy capacity. If she doesn't get to do her morning routine first thing in the morning, she'll try to do it later in the day. Create before you consume.  She makes it a point to take care of her body and relax at night. Maria: “Because ultimately when we are in that work, work, work mode, we think: I can handle it. I can deal with it. What if you told yourself: I can deal with it and I also don't want to or I don't have to?”  [54:26] This Week’s Processing Prompt Consider what parts of your childhood you can bring back. Processing Prompt: Who were you as a child before anyone told you who you were supposed to be? Actionable Experiment: How can you make movement a reward itself?  About Maria Maria Terry is a registered dietitian in New Orleans, LA. She was a former English teacher and school administrator before she changed her career to nutrition. Her goal as a dietitian is to guide you toward a better understanding of yourself and break through the all-or-nothing approach to what you eat.  Connect with Maria: Website | Instagram | LinkedIn  Enjoyed the Podcast? Whole, Full, and Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account. Who is your authentic self? Leave a review and share it! ⭐⭐⭐⭐⭐If you enjoyed tuning in to this podcast, we'd appreciate it if you wrote us a review. You can also share it to help others feel whole, full, and alive.  Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd. You can also sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

3 Things We Dive Into In This Episode: The power of taking SPACE instead of filling every moment of your life with a stimulus The impact of releasing emotions that have been stored in your body through somatic practices like breathwork What it means to have a regulated nervous system, and how somatic breathwork helps you reach nervous system regulation 📘Resources Check out the Whole Full and Alive online course if you enjoyed this podcast! Whole Full and Alive episodes: Episode 1 - Wholeness: How to Feel Complete as You Are Now Episode 6 - Intuition or Anxiety: How to Tell Which is Making the Decision Episode 8 - Openness: Accepting Life As It Is, While Also Honoring Your Desires Episode 12 - Feeling It All: Reflections From 6 Months of Heartbreak, Change, and Adventure Episode 14 - A Healing Space: Things to Look For in a Therapist + More With Amanda Vasquez Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Connect with me and reach out to her to learn more about somatic breathwork on her website and Instagram  📌Episode Highlights [02:46] No Shame About Who You Are I've felt that I sounded too fiery in my past few episodes. People are often too critical of themselves. However, being whole, full, and alive means showing authenticity. My fiery side and softer side are both parts of me - and I feel no shame about being who I fully am. [07:27] Losing My Soul I felt like I lost my soul during the end of my time in New York and the closing of my last long-term relationship. The soul is the intangible essence unique to every person. I needed an internal sense of safety and regulation to save mine. On a recent retreat, I learned about the impact of somatic breathwork and started practicing it. Despite the constant travel and change, I found a constant, healing relationship in my somatic breathwork sessions with my facilitator. Somatic breathwork saved my soul. With it, I undid the limiting belief that I was inherently a bad person. Caitie: “I feel like I could admit to mistakes that I've made in the past. I could admit to things that I feel shame about and know that I'm still good, that I'm still okay, and that I'm still lovable. These things are not actually unlovable about me. These things are actually things that I've learned from and grown from.” [19:37] Taking Space For Yourself It’s rare for people to take the time to sit, be with themselves, and tune into their bodies. Too often, people try to fill every part of their lives. We end up suppressing our emotions and pushing through them. Taking space allows you to process, learn, and heal from your experience. It's in silence where intangible energy can be processed and exchanged. When you take space, you don’t suppress, ignore, or distract yourself from feeling your emotions. Another option is to have someone else hold space for you.  Caitie: “Having space gives you the ability to digest your experiences. It gives you the space to actually integrate all the things that are happening to you in your life. And learn something from them, heal from them and kind of crystallize them into wisdom. That sounds a little cheesy. But having space allows you to really integrate all the experiences you're having in your life.” [30:18] How to Practice Somatic Breathwork There are multiple ways to practice breathwork other than somatic. Some types use over-breathing or relaxed breathing techniques. When practicing somatic breathing, you first inhale and exhale through your mouth. This action stimulates your nervous system and helps you feel what needs to be released. Next, hold your breath for a moment. During this time, you might feel an intense download. Finally, go into the regulating phase. Inhale and exhale through your nose to regulate your nervous system. [34:44] Releasing Emotions The first half of your breathwork allows you to feel the suppressed emotions that have built up within your body. If you don’t let yourself fully feel and integrate these emotions, your body will gravitate towards similar experiences.  I harbored feelings of deep sadness and unworthiness. Because of that, I tended to have relationships with people who treated me inadequately. Your body stores traumatic experiences. No matter how much you intellectualize or try to think through it, it won't be processed until you fully feel it. Somatic breathwork allows you to process and release that emotion that’s keeping your body in a survival state. [40:03] Space for Both the Good and the Bad As you practice somatic breathwork, you move from stimulation to relaxation of your body. A regulated system like this can help you feel soothed, safe, and at peace. When I started practicing, I found I was more able to be neutral and look at my life experiences without getting stuck. One of my facilitators was able to hold space for his parents. He talked about his parents' difficulties and how they loved him with grace and neutrality. Somatic breathwork can help you achieve a capacity for things to be good and bad simultaneously. [44:21] How Somatic Breathwork Helped Me After I released so much, I could fully receive each experience of my life.  Breathwork also helped me stop avoiding my body. I could further process the emotions within me and feel safe. Caitie: “When you take space to really just breathe, and let yourself feel and be with yourself fully, you're open to receiving life, you're open to receiving presence.” I could see the world without the lens of trauma. Therapy can help you understand and process your experiences. It can help you navigate relationships, make decisions and create meaning. However, your body continues to remember and hold everything. Breathwork allows you to release what you've experienced. [50:56] Learning to Hold Space with Deep Breathing Somatic breathwork was my anchor throughout my travels. It changed my view of life and the world and helped me improve at holding space for my clients. Through breathwork, I learned to stop rushing and to slow down to create space. It's vital to trust that every person has an innate intelligence. Their body is trying to protect and regulate them. Don't assume you know what's best and push your agenda. Instead, assess the other person's experience and give more space for them to be able to feel and release. [54:09] This Week’s Processing Prompt and Actionable Experiment Processing Prompt: What do you want to receive? This question helps you focus on receiving rather than releasing. As you go through the process, the release will naturally follow. It encourages an empowering approach to healing by taking shame out of the equation. Actionable Experiment: Take space for yourself. Have a moment to sit in it and tune into your body without judgment. Don't be afraid to reach out to learn more and discover how somatic breathwork can help. You can also research on your own but remember to be careful! Enjoyed the Podcast? Whole, Full, and Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account.  Leave a review and share it! ⭐⭐⭐⭐⭐If you enjoyed tuning in to this podcast, we'd appreciate it if you wrote us a review. You can also share it to help more people discover how somatic breathwork can help them live a fuller life! Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd. You can also sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

3 Things We Dive Into In This Episode: Why you don't need a "detox" or "cleanse" to feel good in your body How to “mute, unfollow, or block” people or pieces of content that encourage you to go on restrictive diets or shame your body Why rigid diets are dangerous and ineffective 📘Resources Check out the Whole, Full, and Alive’s official trailer to know more about me and the podcast.  Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Connect with me: Website | Instagram Connect with Christina: Website | Instagram | LinkedIn 📌Episode Highlights [05:46] “Cleansing” Your System ‘Doing a detox’ is unnecessary because our bodies have their own cleansing systems. To feel more centered after a period of eating unbalanced meals, ask yourself: what was missing?  Learn to nourish your body regularly.  Devise a system that allows you to eat what you want while still getting balanced meals.   [10:42] Christina: “And so the detox isn't going to do anything for you, other than drain your bank account.” [12:45] Learn not to Feel Ashamed  There’s no shame in indulging in a more spontaneous and flexible diet once in a while.  Honor the needs of your body.  Shame is a complex emotion that must be processed to achieve balance. [15:54] Mute, Block, and Unfollow If someone continues to make comments about their diet, body, or food — or worse, your diet/food choices or body — you can implement my mute, unfollow, or block framework. Muting the person looks like completely changing the subject. Unfollowing them would be walking away from the conversation and physically distancing yourself from the person. The block is the toughest one. This looks like straight-up setting a boundary and what this entails exactly depends on you and your relationship with the person.  Whatever you choose to do at the moment is right for you. Don't pretend to agree with someone if you don't. Engage with positive content, conversations, and people.    [18:02] Catie: “If you're trying to heal your relationship with food, your relationship with yourself, your relationship with your body, get the F out of there! Prioritize yourself. You deserve better–especially if you're doing the hard work of healing right now”  [21:36] On Weddings and Diet Culture  It’s not shameful to show up as your authentic self during weddings.    [23:00] Catie: “Let's not pretend that we don't get really moody when we don't have enough carbohydrates. Let's not pretend that our personality doesn't change when we're calorie restricting or hyper-focusing on the serving size of rice. It's really important to note that going on extreme and restrictive diets and shaming yourself into losing weight really does change your mood.”    Restrictive diets can only bring superficial and fragile confidence.  Dispel the myth that one must diet before attending a wedding. Body shaming is a problem that spans generations. [27:15] What's a Body Image Coach?  Body image coaches have the skills necessary to assist their clients in healing their relationship with their bodies so they can make long-term nutritional changes. Consider how you arrived at your assumptions about your body image. It's essential to work with a professional who understands you. Spend some time experiencing and being in your body. [34:21] Energizing Routines To brighten your mornings, spend some time in the sun. Always make time to do what you love.  Learn how Christina prepares simple and nutritious meals in the upcoming Whole, Full, and Alive online course! [37:59] This Week’s Action Experiment Step 1: Recognize why a detox seems appealing to you. Step 2: Determine which habits can support you in regaining your center and feeling grounded. Step 3: Use the mute, unfollow, and block framework to set boundaries.   About Christina Christina Constantinou is an Associate Dietitian at Full Soul Nutrition and a clinical dietitian. She's a registered and licensed dietitian, a certified Intuitive Eating Counselor in Training, and has a Master's degree in Health Communication and a Bachelor's degree in Nutrition Science. Her individualized approach to nutrition helps her educate and empower people's relationships with food. Connect with Christina and learn more about her on Full Soul Nutrition’s website. Enjoyed the Podcast? Whole, Full, and Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account.  Leave a review and share it! ⭐⭐⭐⭐⭐If you enjoyed tuning in to this podcast, we'd appreciate it if you wrote us a review. You can also share it to help others feel whole, full, and alive.  Have any questions or want to leave a suggestion? Come say hi on the 'gram @full.soul.nutrition. You can also sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

3 Things We Dive Into In This Episode: Failure, pivoting, and the winding road to becoming a Registered Dieitian The difference between nutritionists, dietitians, and therapists. Why we DON'T focus on the pursuit of intentional weight loss at our practice 📘Resources Check out the Whole Full and Alive online course if you enjoyed this podcast! Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Connect with me: Website | Instagram  Pursuit of Intentional Weight Loss - A study by Caitie  📌Episode Highlights [01:38] Kindness for Yourself Take a quiet moment to be kind to yourself and spread that kindness with each other. Being kind to yourself can give you the energy to do things and build good relationships. [12:03] Who is Christina? Christina Constantinou is a registered dietitian with experience working in different roles. She is a clinical dietitian and fills an outpatient role at Full Soul Nutrition. Her Greek origins are a significant part of her identity. Many would describe her as a warm, cozy, and down-to-earth person. People often find themselves comfortable talking to her. Christina’s work as a dietitian brought out the best of these characteristics within her. [15:41] The Many Hats of a Dietitian As a clinical dietitian, Christina works in an inpatient setting at a hospital alongside doctors and other dietitians. She counsels patients whose treatments include diet and lifestyle changes. Usually, she would only have a short time with them. Christina works one-on-one with her patients for an hour each at Full Soul Nutrition. She discusses several different things regarding nutrition and better health. The counseling skills she honed as a clinical dietitian carry over in her outpatient role. Christina first was a relatively new dietitian when the pandemic hit. She learned to be adaptable and work well under pressure. [21:24] Step-By-Step Guide to Becoming a Dietitian Christina’s journey to becoming a dietitian was one of her biggest challenges. The first step is to take prerequisite nutrition and science courses in your undergraduate studies. The next step is to apply and match with a dietetic internship and complete hours of supervised work. To match for an internship, you have to apply to different offered programs and rank them. There's a 50% chance of matching with your preferred program. Lastly, you must pass your board exam to become a registered dietitian. [25:30] Overcoming Obstacles One of Christina's terrifying moments in her journey was when she didn't match with any of her preferred programs. Fortunately, she found out that she could apply for programs that hadn't filled their spots. She applied everywhere she could. Christina matched with a program from home and moved her whole life from New Jersey to Missouri. Despite the change, she completed her internship and passed the board exam on her second try. Christina and I both found that the real learning starts once you begin your career as a dietitian. [32:03] Christina’s Internship Experiences Christina had to move to Missouri at 21 years old and face terrifying challenges alone. Despite that, she found it was one of her best decisions. Christina’s struggles made her stronger. What she thought was the end of the career she dreamed of became the beginning of her journey. She learned to be more sensitive and find value in her experiences. It's hard to do what's best for you, but Christina persevered. Christina: “Taking each day by day and really finding value in each of these experiences and everything that was happening in my life at that time. Professionally, personally, and spiritually, all of these things made me so much stronger. It made me such a better clinician.” Christina had thought she was an incompetent dietitian because of her failings. Similarly, I also faced failure in the form of other people's judgments.  Our failures don’t define our abilities as dietitians. Instead, it built our resilience and taught us to grow stronger. [42:46] Defining Dietitians Dietitians vs. Nutritionists: dietitians must be licensed or registered to practice. However, nutritionists are not regulated. Dietitians vs. Therapists: therapists often work to understand the reasons behind your behavior, thoughts, and feelings. They take action to improve mental health. Dietitians won’t psychoanalyze you. Though there may be overlap, they focus on proper nutrition for better health. Dietitians educate their patients about nutrition and explore their relationship with food and their bodies. It’s okay to have a therapeutic relationship with your nutrition counselor. Working as a dietitian goes beyond teaching what’s healthy and not. [50:31] Weight Loss and Better Health Restriction of food is one of the most consistent predictors of weight gain. Focusing on weight loss can mean focusing on shame. Restrictions stop you from being your whole self. It promotes negative emotions rather than a positive mindset. Christina: “If the end goal is supposed to be positive, how are we going to get there with all of these negative emotions and negative steps? So I think shifting the light and shifting the mindset of noticing and realizing that if you're going to be at your most positive and best self, you have to do so in a positive way and in positive mindsets.” Remember that weight is not a reliable indicator of health. It’s more important to look at behaviors. Caitie: “Weight is not a behavior, individuals and an individual's body shape or size does not tell you anything about how they live their lives and how they do or do not intend to pursue health.”  Society today is fatphobic; this stigma negatively impacts your health more than weight. Stay tuned for part two of this episode, where Christina and I answer more of your questions! About Christina Christina Constantinou is an Associate Dietitian at Full Soul Nutrition and a clinical dietitian. She's a registered and licensed dietitian, a certified Intuitive Eating Counselor in Training, and has a Master's degree in Health Communication and a Bachelor's degree in Nutrition Science. Her individualized approach to nutrition helps her educate and empower people's relationships with food. Connect with Christina and learn more about her on Full Soul Nutrition’s website. Enjoyed the Podcast? Whole, Full, and Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account.  Leave a review and share it! ⭐⭐⭐⭐⭐If you enjoyed tuning in to this podcast, we'd appreciate it if you wrote us a review. You can also share it to help people learn more about the path to becoming a dietitian and achieving better health for yourself! Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd. You can also sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

3 Things We Dive Into In This Episode: What it means to "hold space" and why it's critical to find a therapist or provider who can do that What is energy healing and somatic healing and why is it useful in conjunction with psychotherapy What "the body keeps the score" means 📘Resources The Body Keeps the Score by Bessel van der Kolk Connect with Amanda: Website | Instagram Check out Amanda’s Feminine Rising program and tap into your feminine energy. Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Connect with Caitie: Website | Instagram 📌Episode Highlights [06:56] What Makes Amanda Amanda is analytical and observant. For her, the world is infused with meaning that she enjoys exploring. She loves psychology and her role as a witness and observer of the world around her and its people. Amanda describes herself as creative and heart-centered. Her core principles include being service-oriented and a person of integrity. Simply being around her encourages you to empower yourself.  Amanda maintains positive energy by being grounded in her body and knowing she is safe. She doesn't let herself be swept away by negative thoughts. [11:10] What Does Amanda Do? Amanda has a master’s degree in psychology from Columbia University. There, she combined spirituality and psychology.  She is also a yoga teacher and a Reiki master teacher.  She wants to help women reconnect with their womb space and in turn, reconnect with their bodies and feminine energy as well. The womb space is an energetic space located beneath the belly button, and is connected to a person's sexuality and sensuality. Amanda found her spiritual awakening in yoga and meditation. She thought of integrating spirituality with Western theory to bridge the mind-body connection. [15:14] Understanding a New Perspective Understand that you are an energetic being more than your physical body. Everyone is interconnected in the universe. Amanda: “We are beyond just our physical body. We are energetic beings. Everything in the universe from the scientific perspective is made up of particles of atoms and cells. And so in that same way, we are interconnected with everything that exists in the universe.”  Within your energy body are your chakra systems, also known as energy centers. The Sacral Chakra and the Root Chakra are under the belly button. These chakras are how you experience pleasure, joy, and different emotions. The Root Chakra is where we develop energetically from. The Sacral Chakra is associated with creation and life force energy. When shame builds up inside us, it can block the chakras and prevent us from fully enjoying life. [20:00] Healing From an Energetic New Perspective Humans can create different defense mechanisms from pain. Unfortunately, this can also make it challenging to find and tackle the root cause of their pain. The unconscious realm is a space full of the unknown. In this realm, you might find the root causes of what troubles you. The chakra system and Reiki practice help you dive into the unconscious.  Diving into your body energetically discovers your body's record of experiences. You can honor and validate what you've gone through to feel wholeness. Energy and somatic work can help you clear out the stagnation that’s blocking your system. [26:55] Learning to Hold Space Amanda met many amazing facilitators from different healing circles. They had a beautiful way of holding a space where others feel safe and share their voice. Her naturally analytical, curious, and observant nature gave Amanda what she needed to hold space. Holding space means recognizing each individual’s reality and human experience. This space is where they are allowed and encouraged to share that. Amanda: “I think that that's also what holding space is all about. It’s recognizing that there are infinite realities, which means that each person is living in their own world and has their own experiences. And when we hold space, we give them the opportunity to share what their human experience is like.” Amanda met someone who held space for others in their position of power. They were judgmental, dominated by their emotions, and failed to make others feel safe. It's from that person that she learned what to avoid. Amanda continuously strives to be aware and ensure she holds a safe space for people to heal. [33:22] The Experience of Holding Space A person who’s holding space should be non-judgmental and empathic. They shouldn’t try to interject and bring in their own experiences and emotions. People need a space to be witnessed and share their experiences and emotions, not someone to instruct them. Amanda: “Sometimes I think what people really need is that space to be witnessed, to really be witnessed in their process of feeling whatever it is that they need to feel without being given advice or judged or criticized.” Holding space means letting others have their emotional release and let go of the blocks in their bodies. Unfortunately, most therapists and professionals aren't trained to hold space. One such experience was in a master's program that tackled trauma. Despite being a class for therapists, the class felt unsafe for Amanda. [42:18] Advice and Agenda Advice can be good and beautiful. However, projecting an agenda dictates how others should act and feel. When you hold space, be mindful of the line between giving advice and projecting an agenda.  You don't necessarily know what's best for others. Allow them to go through their process, trust themselves, and make their own decisions. You can better hold space for others when you're grounded in your body and have done your healing work. Be sure you're able to regulate your own emotions. People who hold space for others to emotionally melt and open up can leave a positive mark on others. [50:00] Amanda’s Rituals One of the first things Amanda does in the morning is greet her dog. She makes sure to be present and focused while enjoying her breakfast. Her morning ritual includes walking her dogs. She takes the time to be mindful of her environment and connects with the sun's warmth on these walks. At night, Amanda’s rituals focus on winding down. She sometimes lights a candle and takes the time to reflect on her day. After going through the seriousness of her profession, she unwinds by watching a funny show and having a laugh. About Amanda Amanda Vazquez is the founder of The Psychospiritual Coach. She has a master's degree in Psychology from Columbia University, and is a yoga teacher, reiki master, and a student of indigenous medicine. She combines what she learned from western theory with ancient healing traditions to help others heal and reconnect with their bodies. Connect with Amanda and learn more about her on her website and Instagram. Enjoyed the Podcast? Whole, Full, and Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account.  Leave a review and share it! ⭐⭐⭐⭐⭐If you enjoyed tuning in to this podcast, we'd appreciate it if you wrote us a review. You can also share it to help people learn more about tapping into their body's energy to find a new perspective on healing and holding space. Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd. You can also sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Three Things We Dive Into In This Episode: The importance of the mind-body connection for your healing (from all things) The balance between naming your mental health struggles and not over-identifying with them. Navigating the messy world of social media without letting it overwhelm you   📘Resources Connect with Mimi: Instagram | Website Work with Mimi at New Moon Rising Wellness A Body Image Workbook for Every Body by Rachel Sellers and Mimi Cole The Lovely Becoming Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Connect with Caitie: Website | Instagram 📌Episode Highlights [05:11] Who Is Mimi Cole? Mimi enjoys quiet time by herself. She prefers creating deeper connections with small groups of people. She loves to read and is interested in language and communication. Mimi also enjoys food and mocktails. Despite growing up in Northern Virginia, she considers Nashville her home. She works as a licensed therapist in Franklin, Tennessee, specializing in disordered eating and obsessive-compulsive disorder. Mimi is also a speaker, podcaster, and the co-author of a body image workbook. [09:54] A Body Image Workbook for Every Body Mimi and Rachel wrote the book after realizing there were only a few patient resources about body image. You can find a lot of social media posts and online articles, but the workbook is a comprehensive resource for all. A Body Image Workbook for Every Body talks about nuances and marginalized identities. Mimi and Rachel are now working on a revision. They want to include eating disorder recovery and more helpful content. [14:05] What Is Your Body Telling You? The polyvagal theory talks about how the body wants to feel safe and secure. People often over-intellectualize body image. However, you can’t always think your way to healing. A deeper understanding of your body and its nervous system can help you heal better. Be aware of your body. What’s going on internally? Mimi: “[The nervous system] gives voice to what’s going on internally when we feel like we’ve either reached a limit on what we can talk ourselves through, or when we understand that trauma lives in the body and we have to move through it in certain ways in order to heal.” [16:45] What Mimi Struggles to Overcome Mimi feels like she hasn’t truly overcome anything. She still does her best to help her body feel safe. She loves her work as a therapist. However, Mimi notices feeling agitated as she works with people. Listening to her body, Mimi realized this feeling was telling her to take a step back from work. She has a tendency to label what she feels. Mimi walks the thin line between validating herself and over-identifying with her struggles. Nonetheless, people can ground themselves in validation without over-identifying with their disorders. Mimi: “It’s a very thin line between when we’re seeking validation and when we are over-identifying. We can ground ourselves in the fact that it was still valid and real. We don’t have to have this identification so closely with the disorder.” [21:15] Giving and Seeking Validation Mimi has caveats for those recovering. Your eating disorder is valid, and you don’t have to be stringent about the care you receive. Recovering from your eating disorder doesn’t make it any easier or less valid. In her practice, Mimi makes space for nuances in their conversations. She considers what her clients need and asks how they feel about her words. Social media makes having these conversations more difficult. There’s no space for connection and individualization. [29:23] Navigating the Chaos of Social Media Pay attention to how you feel and what you see online. Social media can overwhelm you with perspectives and information about eating disorders. Minimize the content to what you feel can help you the best. Remember that you are your key to healing. While you may learn a lot from another person, you can still heal without them. People are not made for the chaos social media can bring. The thousands of people online cannot know and connect with you personally, and this can lead to misunderstandings. [33:21] Looking Within Your Body It takes time and the feeling of safety to be able to connect with your body. Many people feel safe in a state of activation because it feels familiar, especially with the prevalence of social media in our lives. They end up feeling unsafe when they move and look into their bodies. When you’re looking at posts online, be aware of how they are affecting you both mentally and physically. Your body is telling you how you feel. Learn to listen to it, even in small ways. Mimi: “Recognize those other ways that you are listening to your body, which can also be helpful for recovery, where you’re like, ‘I can’t listen to my body. I can’t feel it.’ That’s true in this realm. But what other ways are you already accessing that knowledge?” [36:07] Mimi’s Prompt and Experiment For You This Week Processing prompt: Ask yourself about your experience as you go through social media and mental health content. Action experiment: As you scroll through social media, notice how your body feels. Be aware of the jumps of emotions that you go through. The sudden changes of emotion from sad to happy to mad and back again can be chaotic for your body. [39:43] Staying Grounded Mimi doesn’t truly have a routine she follows every day. She shares that no one actually does their morning and evening rituals every single day. Instead, Mimi has activities that keep her grounded. It’s okay to have simple, small practices. Be flexible, not rigid, as you go through your own routine. About Mimi Mimi is a therapist, author, and speaker. She is currently an Associate Clinical Mental Health Counselor specializing in disordered eating/eating disorders and obsessive-compulsive disorder (OCD). She has previously worked in a residential eating disorder treatment center as a Resident Patient Associate (RPA) and currently works with individual clients at a group private practice in Franklin, TN. For more from Mimi, check out her podcast, The Lovely Becoming, and her book, The Body Image Workbook for Every Body.   Learn more about Mimi and her work on her website and Instagram.   Enjoyed the Podcast? Whole, Full, and Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account.   Leave a review and share it! ⭐⭐⭐⭐⭐If you enjoyed tuning in to this podcast, we'd appreciate it if you wrote us a review. You can also share it to help people learn more about eating disorders and find out what their bodies are trying to tell them.   Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd. You can also sign up for Caitie's nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call!   Thanks for listening! 💖 Stay tuned to Caitie's website for more episode updates and other exciting programs and resources.

Three Things We Dive Into In This Episode:   1. Why feeling the depths of negative emotions is essential for feeling the depths of positive emotions.   2. How your life can change in an instant through chance encounters, quicker than you could have ever imagined   3. How to practice self-compassion while also "snapping yourself out" of ruminating and widening your perspective on life   📘Resources Connect with Diana Davis: Website | LinkedIn | Instagram Listen to Caitie’s previous episode with Diana Davis: The Beauty of Breakups: How You Grow from Relationships Ending Sign up for Caitie’s nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Connect with Caitie: Website | Instagram 📌Episode Highlights [03:23] Caitie’s Final Costa Rica Hike Caitie and her friend, Diana Davis, recently went on a trip to Costa Rica. Caitie serendipitously met a guide on the trip, who gave them a tour of the Caribbean coast of Costa Rica and became a friend who she plans to visit. The last part of the tour was a hike. Halfway into the hike, a sudden, torrential downpour began. Caitie didn't run; they all stood and let the rain fall. Caitie remembers feeling alive and liberated while standing in the rain and letting it pour. [08:53] Feeling Alive Is Not Just About Feeling Good The first thing that popped into Caitie’s head was the day after her breakup. She was on the floor of her New York City apartment at two o'clock in the morning, filled with grief and pain. Caitie realized that both moments — the hike in the rain and the day after her breakup — were both moments of beauty and aliveness. Moments of sadness and moments of electrifying gratitude both make her feel alive. Caitie: “If I didn't feel the depth of the pain and the loss that I was feeling on that day in March, I might not have been able to feel the depth of gratitude and just full pure aliveness that I was feeling in the jungle in Costa Rica.” - Click Here To Tweet This [14:58] Feel the Depths of Your Emotions It is vital to feel the depths of every emotion, even the bad ones. You will not feel the full depth of positive emotions if you do not access their negative counterparts. Feel your emotions fully enough so that they can release. Do not let the emotional clutter build up within you. [16:25] How the Costa Rica Trip Came to Be After her breakup, Caitie had to reschedule most of her clients because she doesn't believe in showing up for clients without a full battery except for one. The client recently got home from her trip to Costa Rica and said the whole trip reminded her of Caitie. She said Costa Ricans are happy, love life, do yoga, and have balance in their mental health, which reminded her of Caitie. Unfortunately, Costa Rica was not on Caitie’s list of places to visit. However, she learned that Diana was also traveling after her own breakup. Caitie decided to invite her on a trip to Costa Rica based on the client's recommendation. [20:17] You’ll Never Know Your Impact on People Caitie: “If we all could only know and recognize the impact that we might be having on people that we could never even suspect, we'd all be so much happier.” - Click Here To Tweet This If you're having difficulty tapping into a sense of wholeness, take a moment and think about the people you might be positively influencing or inspiring. There may be someone you have inspired who will never let you know. It can be someone you passed by in the grocery store or interacted with for five seconds at the coffee shop. You might even have an impact on people you never met. Caitie did not know she had that impact on her client. [22:37] You’ll Never Know Someone’s Experience Never assume how someone is experiencing you or the moment. Everyone is looking through their lens, filters, and perception of things. Some people put up a tough exterior, but are still deeply affected by the situation even if they don't show it. You might be leaving an impact on someone without even trying. [25:58] You’ll Never Know Who’s About to Enter Your Life You have not yet met all the people you are going to love. Do not assume your circle will be the same five years from now. You can make beautiful, unexpected connections if you are open to them. Just like how Caitie had no idea she would run into the guide in Costa Rica who would become a friend and leave an impact on her. Even Caitie's friendship with Diana was serendipitous; it's one of her cherished relationships now. [26:04] Sprinkle Self Compassion Caitie reflects on another moment during her trip when she found herself reminiscing about how she fixated over a former dating situation that did not work — while swimming in a beautiful waterfall. Caitie realized she needed to stop dwelling on the situations in which she had done nothing wrong and focus on the opportunities ahead. But when you are nudging yourself to widen your perspective, make sure you also have some self-compassion. It can’t all be about “tough love” and snapping yourself out of it. [29:39] Let Yourself Fully Feel Consider that you might be dwelling on things that do not matter because you haven't allowed yourself to feel the emotions attached to them. Let yourself sit with your difficult emotions. Widen your perspective, feel alive, and release them. Caitie: “Let yourself feel it. Validate your feelings. You're a human being; you're supposed to be feeling things. That's what being alive is.” - Click Here To Tweet This Shake yourself awake to a new and wider perspective. Do not forget self-compassion. Widen your perspective to the beautiful things around you: in your home, the people who are still showing up for you, and what your body allows you to do. [31:56] Caitie’s Processing Prompts In what ways have you not let yourself be fully alive? Have you been avoiding some areas in the spectrum of aliveness? [33:00] Caitie’s Actionable Experiment Go into new places with the perspective that one of these new people might become one of the most important people in your life. How would you show up and move through that room differently? About Caitie Caitie Corradino MS, RDN, CDN, RYT, CPT, is the founder and lead counselor of Full Soul Nutrition. She is a registered Dietitian-Nutritionist, a Certified Intuitive Eating Counselor, a certified fitness and yoga instructor, an eating disorder recovery coach, and a Reiki practitioner. She is passionate about providing counseling services that are truly integrative and heal the whole person. Connect with Caitie: Website | Instagram   Enjoyed the Podcast? Whole, Full, and Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account. What does it mean to feel alive, truly alive? The secret is in feeling everything.   Leave a review and share it! ⭐⭐⭐⭐⭐If you enjoyed tuning in to this podcast, we'd appreciate it if you wrote us a review. You can also share it to help others feel whole, full, and alive.   Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd. You can also sign up for Caitie’s nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call!   Thanks for listening!💖 Stay tuned to Caitie’s website for more episode updates and other exciting programs and resources.

Three things we dive into in this episode:   1. Holding, healing, and processing the grief of a breakup and getting to the other side.   2. Feeling whole again after the loss of a significant relationship.   3. Flipping the narrative and celebrating the new paths and perspectives we can find after breakups.   📘Resources Connect with Diana Davis: Website | LinkedIn | Instagram Sign up for my nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Connect with me: Website | Instagram 🎟 Get a chance to join Caitie’s nutrition coaching program and community for FREE! Just follow these steps: Listen to an episode of Whole, Full, and Alive 🎧 Subscribe and follow the show. Leave a rating and review on Apple Podcasts. ⭐️⭐️⭐️⭐️⭐️ Share the show on Instagram and tag Caitie at @caitie.c.rd. Send Caitie a DM with the message “PODCAST.” 📌Episode Highlights [05:24] Caitie’s Insights on Breakup Recovery Caitie went through a significant breakup earlier this year. After the breakup, she decided to leave New York and begin traveling. It helped her rediscover and reclaim who she is after a significant loss. For her, breakup recovery involves both grief and revival. Caitie: “We have to let ourselves feel the grief of a relationship ending because we absolutely cannot heal the things that we refuse to feel.” - Click Here To Tweet This The most significant healing moments are not always in the grand gestures. Sometimes they are in the more intimate moments of learning to love yourself better. [10:20] Diana Davis and Her Values Diana Davis is a creative business coach and a nomad. She is also a former photographer and graphic designer. Diana deeply values creativity. She understands that people have different creative outlets. For her, procrastinating is just part of it. She also truly values community. She likes to make people feel welcomed and seen. [14:58] The Breakup as a Means of Healing Diana was in a relationship where her feelings of jealousy and insecurity were constantly invalidated. When she realized that her intuition was correct, she felt relieved more than sad. Her biggest takeaway was that her feelings had always been valid. Caitie: “Healing is not fixing yourself; it’s not pointing out the things that are wrong with you and fixing them. Healing is remembering that there was never anything wrong with you to begin with.” - Click Here To Tweet This [23:25] Reconnecting with Yourself When you are in a relationship, there is the danger of getting tunnel vision and dishonoring your own goals and desires. When Diana broke off her relationship, she decided to honor herself again by traveling the world. Breakups are not one-way, and relationships are never one thing away from ending. [28:30] Coping with the Grief One of the best tools for coping with breakup grief is cutting off communication with the other person. Another tool is to talk to people who will tell you what you need, not just what you want. Do things that light you up and help you tap into yourself. [32:49] The Turning Point Meet new people and create new experiences. The turning point from grief to revival is when you start seeing new possibilities in front of you. Set clear boundaries. If you see yourself going down the same path that led to the negative parts of your previous relationship, then draw the line. You will see yourself recovering the confidence you lost. You will no longer need to adjust to meet other people's expectations of you. Diana: “Here I am, take it or leave it. So that was really powerful. Like, these romantic relationships were catalysts to seeing myself again.” - Click Here To Tweet This In the end, it is a powerful feeling to look back on an ended relationship not with bitterness, but with gratitude that it was able to help you grow as a person. [44:42] Diana’s Morning and Evening Rituals On good mornings, Diana loves to see the sunrise. She also likes to play cards, do yoga, and meditate using Shavasana. Diana also needs to eat 10 minutes after waking up. At night, she likes to read a book. She does not often make it more than five pages, but she tries to read what she can. [47:56] This Week’s Processing Prompt Is there a relationship you are contemplating ending, but not allowing it to end because you think it would mean failure? Have you had a relationship in your life you can reframe to see as a success instead of a failure? What positive impact did a previous breakup bring in your life? What opportunities did it offer? [49:39] This Week’s Action Experiment If there’s something that you like to do but have been suppressing because of a relationship or a breakup, just do it. Do quiet self-care. Do your nails or meditate. Start reclaiming yourself. About Caitie Caitie Corradino MS, RDN, CDN, RYT, CPT, is the founder and lead counselor of Full Soul Nutrition. She is a registered Dietitian-Nutritionist, a Certified Intuitive Eating Counselor, a certified fitness and yoga instructor, an eating disorder recovery coach, and a Reiki practitioner. She is passionate about providing counseling services that are truly integrative and provide healing for the whole person. Connect with Caitie: Website | Instagram   Enjoyed the Podcast? Whole, Full, and Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account.   Leave a review and share it! ⭐⭐⭐⭐⭐If you enjoyed tuning in to this podcast, we'd appreciate it if you wrote us a review. You can also share it to help others feel whole, full, and alive.   Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd. You can also sign up for Caitie’s nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call!   Thanks for listening! 💖 Stay tuned to Caitie’s website for more episode updates and other exciting programs and resources.

Three things we dive into in this episode:   1. Debunk myths about carbs, restricting, bloating, emotional eating, and calorie counting   2. Why adding instead of subtracting something from your diet is more effective   3. How your body and mind are impacted by food deprivation   📘Resources Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for Caitie’s nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Intuitive Eating Listen to Episode 1: Wholeness: How to Feel Complete as You Are Now here! Listen to Episode 2: Fullness: The Foundations for Becoming an Intuitive Eater here! Listen to Episode 3: Aliveness: Creating Your Dream Life with Candace Taylor here! Listen to Episode 4: Impactful Reframing: Body Image, Grief, and Self-Worth with Brianna Campos here! Listen to Episode 5: Financial Wellness: Transforming Your Money Mindset with Meera Meyer here! Listen to Episode 6: Intuition or Anxiety?: How To Tell Which Is Making the Decision here! Listen to Episode 7: Boudoir: Healing Through Photography and More with Devin Archilla here! Listen to Episode 8: Openness: Accepting Life As It Is, While Also Honoring Your Desires here! Listen to Episode 9: Self-Compassion: Spiritual & Practical Practices for Being Kinder to Yourself with Kirat Randhawa here! Connect with Caitie: Website | Instagram 📌Episode Highlights [05:52] The Foundations of Nutrition The two primary themes in nutrition are feeling a sense of internal safety and a gentle, compassionate structure. Listen to Episode 2: Fullness: The Foundations for Becoming an Intuitive Eater to learn more! Caitie often hears the same questions from different people after she tells them she's a dietitian. Five myths come up the most when people talk to her about nutrition. [09:37] Nutrition Myth #1: Carbohydrates are Bad Carbs are essential for efficient energy production, brain function, detoxification, controlled digestion, gut health, and controlling blood cholesterol levels. The ketogenic diet causes inefficient energy production, impaired brain function, and bad digestion. It's only been proven scientifically effective for children with epilepsy. Starchy carbs are the brain’s preferred source of energy for brain function. Fad diets that restrict carbs appear to work well at the start because they make you lose water weight, but you regain water weight quickly. Excessive restriction can lead to binge eating. [16:56] Nutrition Myth #2: Restrict Your Diet Caitie: “It is much more important and actually more effective to focus on what you're going to add into your diet, rather than what you're going to subtract.” - Click Here To Tweet This Restricting certain foods limits the variety and meal consistency that improves your metabolism. A shame-filled mindset regarding nutrition results in feelings of deprivation that often result in rebound binging. Correlation doesn't equal causation. People who report feeling better after cutting out gluten and dairy typically diversify and structure their meals better. Stopping yourself from focusing on subtraction helps you have a better relationship with food. It makes it much more difficult to have natural control around our portions with excessive food rules and restrictions. Caitie: “We want food to be something that is life-giving, not something that is laden with feelings of guilt, or shame, or stress.” - Click Here To Tweet This [20:26] Nutrition Myth #3: Bloating is Bad Bloating is a normal part of digestion. Swelling happens when food passes through the GI tract. Bloating has become demonized by the mainstream media with its obsession with having a flat stomach. Sub-myth: The first line of defense when experiencing abnormal uncomfortable bloating is eliminating certain foods. Elimination only works if you have a food allergy. The first line of defense to address bloating is actually just ensuring you're relaxed while eating. Shame and guilt around food might also cause bloating. [28:33] Nutrition Myth #4: Emotional Eating Problems Emotional eating is eating beyond your body’s objective energy needs for emotional reasons. The idea that emotional eating is inherently problematic is a myth. It’s impossible to eliminate a human’s natural occasional drive to eat for emotional reasons. Eating is a very functional response to emotions. Emotional eating can often be healthy. But it's worth unpacking when it becomes your default tool in soothing yourself. Emotional eating only becomes a problem when it causes dysregulation in the body or becomes an irrational habit. [33:17] Nutrition Myth #5: Calories In, Calories Out Restricting a certain amount of calories won’t result in a specific amount of weight loss. Multiple things affect our metabolism, including genetics, environment, history of dieting, hormones, life phase, etc. Caitie: “Your body is not a machine. Your body is not something that you can just plug in a specific set of numbers to and know that you're going to get a specific outcome because you ate this specific amount of numbers.” - Click Here To Tweet This Calorie counting is not a helpful approach to improving your nutrition. It's only beneficial for determining whether something is enough. Weight is not equal to calories in, calories out. It’s also not an indicator of health. It's crucial to have a more holistic definition of health outside BMI. [36:45] Processing Prompt Which of the five nutrition myths feels the stickiest for you? Go back to the overview of that nutrition myth in the episode. In your journal, process what you're having a hard time accepting. [38:58] Action Experiment Prepare a meal for yourself over the next week that includes starchy carbs. Add something new or something that has been missing from your diet. Eat the meal mindfully with minimal distractions. Add something to the meal that you don’t necessarily need to add but is enjoyable for you. Stop calorie counting. Practice shifting from pre-meal calorie counting to pre-meal gratitude. About Caitie Caitie Corradino MS, RDN, CDN, RYT, CPT, is the founder and lead counselor of Full Soul Nutrition. She is a registered Dietitian-Nutritionist, a Certified Intuitive Eating Counselor, a certified fitness and yoga instructor, an eating disorder recovery coach, and a Reiki practitioner. She is passionate about providing integrative counseling services and healing for the whole person. Connect with Caitie: Website | Instagram   Enjoyed the Podcast? Whole, Full, & Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are—underneath your titles, your resume, your relationship status, and your bank account.   Leave a review and share it! ⭐⭐⭐⭐⭐ If you enjoyed tuning in to this podcast, Caitie would appreciate it if you wrote a review. You can also share this episode to help others feel whole, full, and alive. Spread the word and help bust some nutrition myths!   Have any questions or want to leave a suggestion? Come say hi on the 'gram, @caitie.c.rd! You can also sign up for Caitie’s nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call!   Thanks for listening! 💖 Stay tuned to Caitie’s website for more episode updates and other exciting programs and resources.

Three things we dive into in this episode:   1. How psychotherapy differs from contemplative practices (and how the two can complement each other)   2. The power of having compassion for yourself, how to cultivate it, and everything it heals in your life   3. How to create your personal practices in a more aligned way to create a deeper sense of wellbeing   📘Resources Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for Caitie’s nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Connect with Kirat: Website | LinkedIn | Instagram 📌Episode Highlights [05:53] Who Is Kirat Randhawa? Kirat is a visionary. She is drawn by the creative spirit. Her moon is in Libra. It describes the balance around her and how it translates to her value system. She has a close affinity for nuance and complexity. Kirat is a contemplative guide and also currently a therapist-in-training. She works at a youth clinic, hosts group workshops, and creates written content for brand partnerships. [08:38] The Difference Between a Contemplative Guide and a Psychotherapist Meditative philosophy and everyday life don’t have to be separate. A contemplative guide is rooted in spiritual tradition. It is a good tool for unpacking developmental trauma and unprocessed pain. Psychotherapy is beneficial for its emphasis and training on diagnosis, traumatic imprint, and clinical methods. A therapist will help you make meaning of your experience. A contemplative guide will remind you there’s no need to make meaning of everything. Finding meaning can be a source of suffering itself. [11:10] Bridging the Gap Between Contemplative Practices and Psychotherapy Kirat has had the privilege of working with therapists in the clinical realm and Buddhist mentors in the contemplative realm. The experience has given her a rich understanding of how to facilitate both for somebody else through one session. The two realms’ collaboration holds a developmental understanding of who you are as an individual and the philosophical imprints of your past lives. The goal of the contemplative realm is liberation. The goal of the developmental route is to feel more joyful and fulfilled. Feeling more joyful and fulfilled is the pathway to liberating yourself from suffering. [15:22] Deciding to Combine the Two Realms From the Buddhist perspective, any story is suffering. Meanwhile, therapy is about rewriting a life narrative you’re proud of. Kirat has seen both environments neglecting the other side. But she believes both are essential to feeling well. The spiritual community fosters the conscious decision to negate the real mechanism of what it means to be human. It’s important to acknowledge the material aspect — or the biology and neurochemistry — of trauma. Kirat: “To be truly spiritual is to embrace your humanity, and to embrace your humanity is what it means to enhance spiritual growth—and you can't have one without the other.” - Click Here To Tweet This [19:56] Acknowledging the Usefulness of Both Sides If it’s not useful, then you don’t need to be doing it. People often get attached to the means of achieving their goals rather than letting the path take them there. The rhetoric around mindfulness and spirituality creates the narrative for people that it is the only means to be well. Engaging in wellness methods when you have no idea what they do is counterproductive. You’ll know something is helping when it’s making you feel better. Otherwise, it doesn’t matter. Kirat: “There's a lot of hesitation around being honest and taking a sovereign stance over our wellness journey. But that's the only way that we can all individually experience what it means to be well.” - Click Here To Tweet This [24:01] The Biggest Challenges Kirat has Overcome in Her Journey She’s constantly working through rejecting psychotherapy only for spirituality to become a more sophisticated form of suffering. Falling into the traps of a solely spiritual experience herself is the primary reason she feels vigilant about how she teaches. She has to constantly permit herself to be flexible in what it means for her to be well. The Buddhist tradition is a religion with a dogma - a definite authoritative tenet. The prescribed Buddhist method for practice didn’t work for Kirat without the combination of nuanced, precision care. Both practices have a part to play in processing human suffering. One method alone will not be adequate in making sense of it. [29:49] How Kirat Decided to Become a Psychotherapist and Work with Adolescents Kirat used to work in fashion in London. She loved her experience in the industry, but it distorted her idea of beauty and led her to a period of self-aggression. She fell into the Buddhist practice effortlessly as she was leaving the industry. Working in the wellness and creative spaces allowed her to understand how much benefit these practices can offer in highlighting what needed to be processed. She felt compelled to create access around contemplative traditions. But she thought she didn’t have enough tools to teach about what was coming up in the practice. She decided to get a second undergraduate degree in psychology. Along the way, her continued community work led her to focus on adolescent communities. [35:43] Walking People through Contemplative Practices as an Up-and-Coming Psychotherapist The meditation component and contemplative practice component allow people to develop intimacy with themselves. When people experience that intimate relationship with themselves, they can begin to identify the texture of their experience. It allows different tools and skills to unpack, navigate, and digest what’s coming up. Kirat’s primary intention with whomever she works with is to meet them where they are. The modalities for different individuals and specific populations differ. Listen to the full episode to learn more! [41:35] Weaving Self-Compassion in Psychotherapy and Contemplative Practices Self-compassion is the North Star of being well for Kirat. Being in harmony with yourself has nothing to do with external persona. Self-compassion is the ability to hold yourself in affection no matter the circumstance, like how a loving mother would. Accepting that making mistakes is inevitable has given Kirat permission to feel more freedom and cultivate radical care. The Buddhist tradition says that every single human being is perfect as they are. The psychological realm shows that things can adjust to reflect this. Kirat: “Both perspectives offer an understanding of compassion. The Buddhist saying, ‘It's already there. You don't have to cultivate it.’ And the therapeutic setting saying, ‘Okay, but here are the steps to get in touch with what's already there.’ That's kind of the way it comes into play.” - Click Here To Tweet This [47:58] How Kirat Navigates Her Relationship with Social Media Not knowing how to do things she doesn’t want to do is a gift and curse for Kirat. She has no interest in trying to attain an idea of what she’s supposed to be on social media. She measures her work based on (a) whether she can trust herself to offer adequate competent care and (b) if the community can trust her to do that. Being clear about why she’s doing this work is what helps distance herself from social media metrics. [53:20] Kirat’s Morning and Bedtime Routines She loves drinking a matcha latte upon waking up in the morning. It brings her joy to be part of the community of the Turkish cafe near where she lives. Before teaching, she pulls a tarot spread for herself every morning. She asks, “What would being in my peaceful personal power look like today?” For her bedtime routine, she takes baths before bed almost every day. Before going to bed, she looks at the New York skyline from her window and contemplates for about 20 to 30 minutes. [55:26] Processing Prompt and Actionable Experiment What does standing in your peaceful personal power look like today? What tools and actions can you take today to stand in your power and align with your values? For your actionable experiment, give yourself space and time to contemplate in blank space at the end of the day. The most underestimated experience in the modern world is being bored. About Kirat Kirat Randhawa is a meditation instructor and a contemplative guide inspired by the Buddhist tradition. She is the founder of A Kind Rupture, a methodology that utilizes exploratory and compassion-based practices to facilitate a gradual return to the self. She offers clients guidance in personal development and transformational practices to get in touch with a greater spiritual experience.   Kirat is also presently a psychotherapist-in-training and a graduate student at Columbia University. Through her experience and training, she aims to bridge the gap between contemplative training and the field of psychology. She wants to identify how these practices can be used as instruments for individual and societal change.   Connect with Kirat on her website, LinkedIn, or Instagram.   🤗 Enjoyed the Podcast? Whole, Full, & Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account.   Leave a review and share it! ⭐⭐⭐⭐⭐ If you enjoyed tuning in to this podcast, Caitie would appreciate it if you wrote a review. You can also share this episode to help others feel whole, full, and alive. Set yourself free by weaving contemplative practices and therapy together!   Have any questions or want to leave a suggestion? Come say hi on the 'gram, @caitie.c.rd! You can also sign up for Caitie’s nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call!   Thanks for listening!💖 Stay tuned to Caitie’s website for more episode updates and other exciting programs and resources.

Three things we dive into in this episode: Discover how getting hit in the head with a water bottle and fearing for my life helped me find gratitude and clarity. How to change the way you experience life by staying open to what's unfolding in front of you. Learn how to recognize your most authentic desires and realize the life you want. 📘Resources Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for Caitie’s nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Listen to Episode 1: Wholeness: How to Feel Complete as You Are Now here! Listen to Episode 3: Aliveness: Creating Your Dream Life with Candace Taylor here! Read The Untethered Soul by Michael Singer: Website l Amazon l Barnes & Noble   📌Episode Highlights [4:30] Caitie’s New Year’s Intention for 2020 Caitie’s New Year traditions include reflecting on the past 12 months and thinking of a word or phrase to set her intention for the new year. Instead of a more traditional and rigid New Year’s resolution, this practice helps promote growth and grace as human beings. Caitie: “I believe we are human beings that are here to evolve and learn and grow and heal from things. But we’re not like problems that need to be resolved.” - Click Here to Tweet This 2019 was very busy for Caitie as she burned out trying to make ends meet. For 2020, she wanted to create space for authentic self-care. [9:15] Having Space in the Schedule By the end of March 2020, Caitie lost all her jobs due to the pandemic; only school remained. There were a lot of bumps in the road, but she achieved her goals and started her practice. Recognizing the privilege of the positive turnout of the year, Caitie promised to use it meaningfully. It was also important for her to maintain the spaciousness she found to serve other people to the best of her ability. [11:20] Being Open to Life in 2021 Her intention word for 2021 was "open." Staying open to life will help you stay open to new experiences and growth. She reread Michael Singer's The Untethered Soul, which became the inspiration behind her intention for 2021. Caitie: “It’s so important, just in general, to keep your heart open, right? To not keep this cage around your heart that prevents you from feeling the full range of emotions that life has to offer.” - Click Here to Tweet This When you notice yourself becoming closed off or putting bars between you and the world for protection, remember that being open and letting life flow is how you experience your life to the fullest. Caitie wanted to experience life with an open mind and heart in her new-found spaciousness. [14:48] Living in 2021 and the Hydroflask Accident Caitie followed a spiritual instinct and went on a yoga retreat in San Diego hosted by one of her friends. On the flight to San Diego, a metal water bottle fell and hit Caitie on the right side of her head, causing her to black out for a moment. The injury disoriented her, but she went on the trip regardless. She felt pain but pushed past it. At night, the pain increased to a searing sensation. Caitie realized that the accident could have gone much worse. The next morning, she had a new perspective on her life. While she eventually got in touch with medical services, this accident made her feel grateful to be alive. [21:53] Being Grateful for Life After her experience, everything surrounding Caitie was more beautiful, more vibrant, and brighter. A fellow retreat attendee remarked that near-death experiences open you up to look at your life from a new perspective — mirroring Caitie's feelings exactly. Caitie: “And so, I was going through this retreat in San Diego, and every single day that I woke up, I was seriously like, ‘Wow, I’m awake, like, this is great. I’m still alive, I’m still here, I’m going to be so open to every single thing that happens today.’” - Click Here to Tweet This During the retreat, Caitie realized she wanted a deep, fulfilling, long-term partnership — criteria her current relationship couldn't fulfill. This realization led to conversations with her ex-boyfriend, leading to their breakup. She discusses this connection in Episode 1 — go have a listen if you haven’t already! [26:39] Opening Your Eyes Everyday Openness means having gratitude that you're alive to experience life in its many shapes and forms. Life is not a guarantee. Stay present and grateful, and you can experience life from a new perspective. She adds that it's also important to honor what you desire and what makes you feel safe while pursuing a full and open life. Her recognition and acknowledgment of her desires helped her set her path to the future she wanted. [30:09] Honoring Desires At the end of the year, during her New Year’s practice, Caitie chose her intention word for 2022: desire. Honoring her desires complemented her life’s spaciousness and openness. Caitie: “You can identify your deepest desires and your personal values and the things that are important to you and make them a container. And then allow yourself to flow within that container.” - Click Here to Tweet This Caitie adds that you can use that container to let your desires and values flow in sync. In this way, you can work towards meeting your desires while appreciating every moment in front of you. [32:30] Find Healing in Meaning If she didn't push through with her trip, she wouldn't have had the opportunity to start her training to serve her clients better. Caitie isn't an "everything happens for a reason" person. Sometimes, things don't go your way, and it sucks. She believes in finding healing in meaning and learning from everything that happened in her life. Connecting the dots of things that happened and what happened as a result of them can inspire a sense of gratitude for how life turns out. Her incident helped her realize that she needed to stay open in life and explore what she wants her life to be. [35:50] Processing Prompt: Find your Desires This episode’s processing prompt is an invitation to contemplate what you truly and deeply desire in life. Consider what you want other people to remember you for at a celebration of your life years from now to help uncover your deepest desires. Write about these desires from a place of the present. Keep in touch with how you feel as well. You can also think about people who inspire you and the traits they emanate. How they live their lives can also reveal what you want from your life. When you identify your values, you also identify your desires. Noticing what is in front of you and processing it can help you realize that it is something you can handle. [39:07] Experiment: Life in the Moment What’s happening at the moment is what you can change or affect right now. Notice when you are closing off your mind or contracting from life and find a way to relax and stay open. During stressful moments in her clients' sessions, Caitie finds a way to stay open and relaxed to help her clients and meet them where they are. That's where healing finally happens. Caitie adds that when she takes a deep breath and stays open to the experience unfolding in front of her, she almost always feels better. If you’re having a hard time relaxing and staying out of your head, Caitie suggests getting in touch with a counselor of any kind to teach you ways that will help you stay open to life. Don't get too caught up in your head and inner agenda that your life passes by you. 🤗 Enjoyed the Podcast? Whole, Full, & Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account.   Leave a review and share it! ⭐⭐⭐⭐⭐ If you enjoyed tuning in to this podcast, Caitie would appreciate it if you wrote a review. You can also share this episode to help others feel whole, full, and alive.   Have any questions or want to leave a suggestion? Come say hi on the 'gram, @caitie.c.rd! You can also sign up for Caitie’s nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call!   Thanks for listening! 💖 Stay tuned to Caitie’s website for more episode updates and other exciting programs and resources.

Three things we dive into in this episode:   1. Devin's winding road to her current career as a Boudoir photographer   2. The healing and empowering experience of Boudoir photography   3. Tangible tools and prompts to start healing your relationship with photos of yourself   📘Resources Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for Caitie’s nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Kula Collective Connect with Devin: Website | Boudoir Instagram | Personal Instagram 📌Episode Highlights [04:16] Who Is Devin Archilla? Devin is a Boudoir photographer. Her style of photography is not for the private enjoyment of romantic partners. It’s for each woman to view herself in a raw, real, and transformative way. Caitie did a photo shoot with her in Bozeman, Montana in a recent pivotal moment of her life. Devin was the person who took the photo that become the cover art of this podcast. [09:25] Getting into Photography Devin was athletic growing up. It was her drive for everything. Being in front of a camera always came naturally to her in some aspects. She got into photography after her dad bought a camera to take photos and videos of her for volleyball recruitment. She originally went to college to play volleyball but decided to focus on her Graphic Design and Business major. Everything she knows about photography is self-taught. [11:10] Her Photography and Graphic Design Career Journey She has always loved interior design, composition, and layouts in design school. Despite showcasing many different things, she often felt like all the things she was doing were an 8 out of 10. She studied under Doug Loman, Bozeman’s grandfather of photography, for around three summers. They photographed over 100 weddings together. After realizing weddings were not for her, she worked at a design agency for five years. There, she was responsible for graphic design and project coordination. [13:26] Discovering Boudoir Photography Devin got married in 2016. She decided to do a Boudoir photoshoot after seeing a photo on Instagram. At the time, she was also going through therapy for being sexually molested as a teenager. Receiving the photos from the shoot after her last therapy session was a huge turning point for her. Once she told people about it, she realized that Boudoir photography is empowering. Devin: “I don't care if you're 50, or if you're 20, or if you're 17, or if you've had six kids. Everyone at every stage, you should be able to honor and have these beautiful representations of you throughout so many points of your life.” - Click Here To Tweet This [17:24] Becoming a Boudoir Photographer A year later, her sister-in-law got married. Devin recommended doing a Boudoir shoot as a wedding gift for her husband. Her sister-in-law asked Devin to do the photoshoot for her. From there, she started doing these shoots part-time while working a full-time job and training to become a fitness instructor. She eventually quit her job after booking herself out six months in advance and securing her income. She has been working full-time as a Boudoir photographer for three years and has photographed over 250 women. [22:16] Creating a Healing Experience through Boudoir Photoshoot Devin personally loves capturing simple moments in the most natural way possible. But outside her preference, she wants women to feel like they can fully show up as who they are. Devin: "There's this really unique balance of making someone feel comfortable like you're holding their hand through it but you're also not turning the spotlight on how awesome you are. You have to always turn it back to the client. Like, this is actually for them. If they're not comfortable, then you're not doing your job at all." - Click Here To Tweet This It’s simultaneously allowing space for clients to realize their value while recognizing when you’re pushing the line. Being with another person in a space for a substantial amount of time is intimate. Doing photoshoots is more than snapping photos endlessly; it’s about the human experience. [27:26] Why Do Boudoir? Society has told us that our 20s are when we have the best bodies. Almost all the mothers Devin photographed didn’t have an individual photo of them outside a family photo. Boudoir is about honoring your body right then and there in whatever state it is. Photographs have a special way of slowing you down and bringing you back to a moment in your life. Boudoir is a way of acknowledging the things you do, have done, and have been through, especially as a woman. It's a transformative launching pad to healing. [33:30] Discomfort as Part of the Photography Process You can watch people blossom into comfort with themselves throughout a photo shoot. Almost half of Devin’s clients have struggled or are still struggling with eating disorders. She makes clients fill up an inquiry form to allow her to be more intentional with her language. How people react to photographs of themselves and their bodies is their perception of themselves. Boudoir is transformative in this matter. [40:24] Reclaiming Photography Devin originally made her Instagram private because her husband was a youth pastor at their church. She only accepts follow requests from women. She has curated a safe space for women to show vulnerability and feel daring. We all have a human body, and it should be represented as a beautiful art form. We can ‘reclaim photography’ by making a return to raw, real, unfiltered photographs. Printing your photos and hanging them on the wall are a tangible way of reclaiming photography. In this way, we avoid the unrealistic filters and editing we’re used to seeing online and bring back the original essence of photography with hard copies. Caitie: “It's not a matter of if you have a body—we all have a freakin’ body. And so if you can take the time to actually deeply celebrate it and celebrate other people feeling confident in it so that they can go move through the world and do everything else that they want to do that's bigger than their body, that's amazing.” - Click Here To Tweet This [47:18] What Makes Devin Whole, Full, and Alive What helps Devin tap into a sense of wholeness is movement and feeling strong and empowered in her body. She feels fueled, full, and energized by being outside. She feels most alive doing her job and providing herself the same fulfillment she pours out to other people. [50:33] What Devin is Excited About She has three upcoming photoshoots in Joshua Tree and branding shoots for women-owned businesses. She is going to Italy in June to photograph a retreat and offer Boudoir sessions. She will be in the French Alps in July to photograph for her best friend’s company, Kula Collective. Devin has a merch line coming out called Devin Helen Boudoir Gear and Goods. [53:13] Processing Prompt and Actionable Tools Ask yourself, “What is the first thought that comes up when I look at an image of myself? What are those thoughts telling me about my relationship with myself?” Are you looking at the details of your body first? Or are you first able to connect with your energy in the photo? Loving images of yourself is about being able to look at a photo and say, "Yes, that's me." For the action experiment, go outside and spend time away from the screen. You can immediately feel an energy shift outside your body by stepping away from the screen and into a new environment. About Devin Devin Helen Archilla is a Boudoir photographer. The purpose of Devin’s photography is for each woman to view herself in a real, raw, and transformative way. Her photographs celebrate the radiant beauty and the infinite worth of women and help clients capture their unique presence and individuality. She is passionate about holding space for women and helping them feel empowered and strong in their bodies.   Outside photography, Devin spends her time camping, hiking, traveling, teaching fitness classes, and running in the mountains with her dogs: Thor & Santiago. Connect with Devin on her website or Instagram.   🤗 Enjoyed the Podcast? Whole, Full, & Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account.   Leave a review and share it! ⭐⭐⭐⭐⭐ If you enjoyed tuning in to this podcast, Caitie would appreciate it if you wrote a review. You can also share this episode to help others feel whole, full, and alive. Change the narrative, return to real + unfiltered photographs, and feel empowered through Boudoir!   Have any questions or want to leave a suggestion? Come say hi on the 'gram, @caitie.c.rd! You can also sign up for Caitie’s nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call!   Thanks for listening! 💖 Stay tuned to Caitie’s website for more episode updates and other exciting programs and resources.

Three things we dive into in this episode:   1. How to figure out when anxiety is driving your decisions.   2. How to recognize your intuition + defining the three pieces of the intuition triangle framework   3. Identifying when your intuition is speaking and guiding you to make a change   📘Resources Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for Caitie’s nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Intuitive Eating Connect with Catie: Website | Instagram 📌Episode Highlights [04:46] Defining Intuition and Anxiety Anxiety is protective, excessive worrying. Many of us live with some degree of anxiety, possibly rooted in traumatic experiences. Caitie: “Anxiety is this kind of just—we’re going to define it as this voice in your brain that's trying to protect you, but it's not really protecting you. It's an attempt to protect, it's an attempt to try to keep you safe, but it's actually kind of keeping you stuck in, first of all, an anxious loop, a loop of ruminating thoughts, a loop of self-deprecating thoughts.” - Click Here To Tweet This Intuition is our inner wisdom. Intuition is a peaceful interplay between instinctual gut feeling, emotional intelligence, and rational thoughts. Don’t justify intuition as just one of those three puzzle pieces. [11:39] Intuition vs. Anxiety in Making Big Life Decisions Caitie has been living in New York City for the past 10 years. Having traveled extensively since she was 16, she considers NYC her home. She started casually thinking about moving in late 2021 and more seriously doing so when she and her partner broke up. [15:36] Reaching a Place of Arrival There is an energy of constant grinding in NYC. But Caitie had reached a place where she wanted to flow more than grind. Early this year, she felt that she was a bit more in a place of arrival in her career. She had a biological and psychological need to flow more and grind less from doing personal work in therapy and healing. She wanted a place where she could feel better in her body to support her clients' and her own health better. [19:33] Leaving New York Caitie started traveling in March to give herself time to decide where to live next. There were emotional and rational aspects to her decision-making, which helped her understand that her decision to leave was her intuition. If it was her anxiety talking, it would urge her to stay to keep her in her comfort zone. She ended up moving to Denver, Colorado Aside from feeling inspired and emotionally and socially supported there, the cost of living was slightly lower than NYC. Caitie: “It's not that I haven't had moments where I've doubted this decision. But I've noticed that the moments where I have doubted the decision are more my anxiety talking rather than my intuition talking.” - Click Here To Tweet This [32:00] Navigating Intuition vs. Anxiety in Making Small, Everyday Decisions The concept of intuition versus anxiety comes up for Caitie a lot with exercise. Your intuition will push you out of your comfort zone for positive, long-term growth; anxiety will keep you in your comfort zone to relieve tension only in the short term. Intuition will nudge you to place trust in the unknown; anxiety will attempt to play it safe and predict the future. Your intuition will always invite you to grow, challenge yourself, and honor your personal values, even when it feels scary. Anxiety will ask you to shrink, play it safe, and miss out on the fullness of life. [41:46] Processing Prompt Use the intuition triangle in an area of your life you’re trying to make a decision about. It can either be a big life decision or a small decision you need to make everyday. Draw a triangle on a journal, or even mentally, with gut instinct, emotions, and rational thoughts on each point. [43:20] Action Experiment Make a decision based on the intuition triangle framework. You can practice applying the framework with one small life decision. Trust that it was the best decision you could make with the data you had at the time. Also, trust that you’ll collect more data about yourself over time using this framework. Eventually, the intuition triangle will become your default rather than something you actively have to do. Don’t be hard on yourself if you feel like you’re having a hard time making decisions. Give yourself time to discern intuition from anxiety. [45:33] Every Decision is a Learning Opportunity Caitie did a Reiki and energy healing session with her Reiki practitioner friend. Caitie: “The universe has no fixed agenda. Once you make any decision, it works around that decision. There is no right and wrong, only a series of possibilities that shift with each thought, each feeling, and each action that you experience.” - Click Here To Tweet This As you’re learning to identify intuition from anxiety, you’ll make intuitive decisions that don’t necessarily lead you to the place you want. Every decision will lead you to a new set of learning opportunities, possibilities, and experiences. Making the decision is what will allow you to take the next step toward the next thing. About Caitie Caitie Corradino MS, RDN, CDN, RYT, CPT, is the founder and lead counselor of Full Soul Nutrition. She is a registered Dietitian-Nutritionist, a Certified Intuitive Eating Counselor, a certified fitness and yoga instructor, an eating disorder recovery coach, and a Reiki practitioner. She is passionate about providing counseling services that are truly integrative and provide healing for the whole person. Connect with Caitie: Website | Instagram   Enjoyed the Podcast? Whole, Full, & Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are—underneath your titles, your resume, your relationship status, and your bank account.   Leave a review and share it! ⭐⭐⭐⭐⭐ If you enjoyed tuning in to this podcast, Caitie would appreciate it if you wrote a review. You can also share this episode to help others feel whole, full, and alive. Start learning with every decision you make!   Have any questions or want to leave a suggestion? Come say hi on the 'gram, @caitie.c.rd! You can also sign up for Caitie’s nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call!   Thanks for listening! 💖 Stay tuned to Caitie’s website for more episode updates and other exciting programs and resources.

Three things we dive into in this episode:   1. Why money is an emotionally supercharged resource, like food   2. Finding balance in your finances and learning how to make your money and money mindset work for you   3. Learning how to create financial systems that work for you   📘Resources Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for Caitie’s nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! You can also join Meera’s two-week program, Investing Unlocked, where you can learn investment basics — minus the jargon and artificial complexity! Book a free 15-minute money consultation with Meera here! Connect with Meera: Website | LinkedIn | Instagram 📌Episode Highlights [03:46] Who Is Meera Meyer? Meera is a certified financial planner and the founder of Life.Money.Balance. She aims to remove the negative connotation of money and help people feel empowered around their finances. Meera: “Having [a] female — [a] woman of color — as a financial planning resource helps other females feel more comfortable talking about their money, helping them figure out their goals.” - Click Here To Tweet This [09:03] Overcoming Challenges Meera felt out of place in college and her first job. She was surrounded by people — mostly males — who were in the finance field “just to make a lot of money.” Meera shares getting 'connectedness' in a StrengthsFinder analysis and feeling like she did not belong in her job. Eventually, she decided to use her ‘difference’ to her advantage. She saw an opportunity to help people looking for financial advice because not everyone resonates with a traditional advisor. [15:38] Meera’s Top Financial Advices Nobody can predict the future of their investment. There is no simple formula to figure out whether your investments are going to be successful or not. Finances do not have to be complicated. You can be financially successful by simply creating and sticking to systems. [18:31] Creating Financial Systems Setting up financial systems requires upfront work. Take out as much thinking as possible. Automate your bills. Schedule periodic checks on your investments. Consider your cash flow in creating your budget plan. Be aware of the stories and anxieties you have about money. [20:16] Building a Money Mindset Setting a financial structure begins with your money mindset. Money mindset is affected by your stories around money growing up — how your parents respond to financial situations and what you often hear about money as a child. The media's portrayal of money also affects how people perceive money. People often hold back from earning more or raising rates to avoid looking money-hungry. Learn more about Meera’s money mindset programs here. [23:41] Money as Emotionally Supercharged Money, just like food, is emotionally supercharged. Know your values and be sure your spending and purchases align with them. Exploring your money story can also be powerful. Once you know your values and story, you can easily see if you are in alignment and take action. [26:34] Knowing Your Money Story Meera shares she used to be excessively frugal until she realized this prevented her from enjoying her life. Let go of the negative stories around money and be intentionally confident that you are spending in service of yourself. Caitie: “I think that when you are in alignment, when you know what you want, and when you know what helps further you along the path you want to take, it's a lot easier to spend money in that way than if you're unsure.” - Click Here To Tweet This Understand that money is emotional; cultivating a sense of financial wellness will come from understanding yourself deeply. [30:06] Money and Eating Habits Your money habits are very much like your eating habits. Knowing the formula and executing it are different things. Money, like diet, is not one size fits all. There are so many factors at play. [35:23] Finding Your Balance It is possible to acknowledge the reality of finance and honor your personal values. Be grounded, authentic, and comfortable. Understand that money is a resource. Check on your money story. For example, debt is not bad. It is using a resource and paying it back with interest. [40:49] A Money Mindset Without Shame Do not make people feel shame or judgment for their decisions. Meera: “You were doing the best that you could based on what you knew, based on the resources and tools that you had. And now we're here and how all we need to think about is how we can move forward. How can we make different decisions in the future? What happened in the past?” - Click Here To Tweet This The best thing to do when you make an out-of-alignment decision is to learn how you can move forward. You will burn out if shame is your fuel. Shame is not a sustainable motivator. Make your motivation values-oriented and authentic. [43:02] Meera’s Morning and Evening Routines Eating breakfast and getting herself ready are Meera’s morning non-negotiables. Meera shares that she also does not look at her phone until an hour after waking up to avoid distraction. She also follows a bedtime routine that involves body movement, brushing her teeth, flossing, and washing her face. Meera believes her routines remind her she's worth care and attention. [46:19] Processing Prompt and Actionable Tools Ask yourself, “What stories am I telling myself about money?” Do not look at your phone until an hour after waking up. Take time to stretch and unwind at the end of the day. List down your values to create a physical reminder. Honor your values when making decisions — be it financial or something else entirely. About Meera Meera Meyer, CFP, is a registered investment advisor and president of Life.Money.Balance. She has been in the financing field for 12 years and has built expertise in budgeting and cash flow management, retirement savings, insurance, investments, estate planning, educational planning, and charitable giving. She aims to empower women to reduce debt, create wealth, and take control of their finances.   Connect with Meera on her website or Instagram.   🤗 Enjoyed the Podcast? Whole, Full, & Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account.   Leave a review and share it! ⭐⭐⭐⭐⭐ If you enjoyed tuning in to this podcast, Caitie would appreciate it if you wrote a review. You can also share this episode to help others feel whole, full, and alive. Your finances are a powerful resource, and it’s best to have the money mindset to match!   Have any questions or want to leave a suggestion? Come say hi on the 'gram, @caitie.c.rd! You can also sign up for Caitie’s nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call!   Thanks for listening!💖 Stay tuned to Caitie’s website for more episode updates and other exciting programs and resources.

Three things we dive into in this episode:   1. Why sitting with grief is a crucial part of body image healing   2. The power of impactful reframing - unlearning the old messages we tell ourselves and replacing them with equally impactful truths   3. Finding balance between providing free services and being fairly compensated for your time and energy   📘Resources Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for Caitie’s nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call! Enneagram Personality Types Rising Strong by Brené Brown Listen to The Body Grievers Club Podcast 💫 with Bri and take the first step in making peace with your here-and-now body! Connect with Bri: Website | Instagram 📌Episode Highlights [03:46] Who Is Brianna Campos? Brianna is a body image coach and a trained mental health counselor in New Jersey. Bri calls herself an accidental entrepreneur. She found interested in body image from her lived experience and experience as a provider in eating disorder recovery. She has always felt that the conversation on body image was lacking. Body Image with Bri started as a blog. Four years later, it's now a business that has helped hundreds of people struggling with body image as well as recovery providers. Bri's new venture is helping former body grievers embrace their new identity as entrepreneurs. [06:18] Overcoming Challenges The biggest challenge Bri had to and continues to overcome is the identity of a people pleaser. The fear of a changing body comes from how we think other people will perceive us. She had to reach a point where she could only care about what she thought of herself. Body Image with Bri wouldn’t exist if she remained stuck in her body image grief. Brianna: “My goal every time I post, every time I show up, is that if one person can feel less alone in their own grief, then I've done my job.” - Click Here to Tweet This [09:15] Climbing One Hill after Another Having the right tools and skills will enable you to manage — no matter what obstacle shows up. It is hard, but part of the journey is sitting with the grief. When you're ready, you can utilize these tools to get through it. Then, you can either help someone else with your new skills or utilize them in another area. [13:25] Sitting in the Suck Brianna: “That's the point, that it is both — it is ‘and.’ It is the suck and the joy. It is the food freedom and the food struggle. It is the body acceptance and the body distress. The presence of one is evidence that the other can exist — it is not ‘either-or.’” - Click Here to Tweet This The diet culture mentality gets us stuck believing we always have to get from one place to another. Your feelings don’t care if you pretend the suck doesn’t exist. Your body will feel what it feels. Sometimes, it's more effortful to pretend it doesn't bother you than to acknowledge what you feel. [16:30] On Grief and Body Positivity The core of "body acceptance" and "neutrality" is wanting your body to take up less space in your brain. You're never going to hate your body into neutrality. If love feels impossible, then accept your current reality and extend kindness to your body. Brianna: “If you're not willing to be honest about your struggle, about your own internalized hatred or fear of, we can't move forward.” - Click Here to Tweet This Bri says she doesn’t love how her body looks now. But it no longer impacts her behavior and how she perceives herself. At the end of grief is acceptance, acknowledgment, and learning. [22:01] Bri’s Inspiration for Creating a Space for People in the Helping Professions If there is no tension or a little bit of healthy stress in your life, it means you’re complacent. Bri started Body Image with Bri because she wanted to be the person she needed at the height of her struggle. Bri didn't find anything when she searched "body image support group" on Instagram, so she created one. During the pandemic, her job as a children’s mental health counselor suddenly became unreliable. Her group immediately filled up upon its launch and found success. [24:08] Becoming Who She Needed When She Was Starting Her Business But the group's success dwindled soon after — the narrative that running a helping business isn't reliable began to play out. Bri realized that this narrative is the same thing she teaches people about body image. You have to assess whether there is merit and truth to it. She had a high ROI because she had never offered anything before. She had to think of ways to sell to her newest leads ethically. Bri’s offers align with integrity and her core values of compassion and justice. She needed to find a creative yet accessible way to make money. She invested in a coach and filled the gaps in her business mindset. [26:34] Taking Care of Yourself as a Helper Helpers, especially those in the dietetic and eating disorder world, have always been taught they’re not in it for the money. The story Bri told herself was that she is more worthy when giving. She reframed it into the idea that healthy relationships are equal parts giving and receiving. It’s right to be financially compensated for your time and energy. Bri realized she became resentful of pouring out free content because she was doing it out of obligation. Now, she shares because she finds purpose in it. [29:18] Advocating Yourself as a Helper Is it a mindset, or is it an actual problem? 90% of it is your mindset and how you approach the situation. There is no “reliable job.” The most reliable thing in your life is yourself. [31:48] Impactful Reframe The idea that you're more worthy when giving is a product of what Bri calls a head-to-heart knowledge disconnect. The reframe has to match the intensity. It can’t be just the opposite of the current narrative. For a financial reframe, Bri advocates that people in the helping profession deserve a livable wage. [35:11] Navigating the Guilt of Reframing Other people’s relationship with money is not your relationship with money. It's hard to rely on yourself and be able to say your gift of helping people is worth compensation. It's opposite to everything we've learned. The saying that you must not give away all your stuff for free is a form of a scarcity mindset. The opposite of scarcity is not abundance; it's having enough. Bri doesn't mind people accessing her information and repeating it without credit because she knows her offers are uniquely hers. [42:55] Start Dreaming of the Possibility Think of where you are right now and where you'd like to be. Are you living in alignment with your values? Start envisioning and dreaming of the possibility; figure out what tangible steps you need to take to get there. [44:53] Bri’s Morning and Evening Rituals The idea of ritual is permission. It’s an invitation rather than an obligation. Bri has created a space in her room where she can roll out her yoga mat and do stretches upon waking up. Her favorite part about it is her furry feline joining in. Bri is still working on getting grounded in the evening after a day's worth of work. She recommends taking time off of work for people struggling with this. Listening to audiobooks is a part of her nighttime routine. She also enjoys crafting and being creative. She finds lessons in these hobbies. About Bri Brianna Campos is a Licensed Professional Counselor focusing on eating disorder recovery. Briana helps clients with body image through a weight-inclusive lens. In particular, she uses the Health at Every Size (HAES) paradigm to help clients find freedom and peace with food and their body. Brianna has also worked as an adjunct professor, teaching Introduction to Eating Disorders.   Connect with Bri on her website or Instagram.   🤗 Enjoyed the Podcast? Whole, Full, & Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account.   Leave a review and share it! ⭐⭐⭐⭐⭐ If you enjoyed tuning in to this podcast, Caitie would appreciate it if you wrote a review. You can also share this episode to help others feel whole, full, and alive.   Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd! You can also sign up for Caitie’s nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call!   Thanks for listening! 💖 Stay tuned to Caitie’s website for more episode updates and other exciting programs and resources.  

Three things we dive into in this episode: The value of your creativity and authenticity. How you can you lean into joy while also calling yourself out on your own bullshit. Why giving yourself space for messiness and exploration is so important for bringing your dreams to life. 📘Resources Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for Caitie’s nutrition coaching program and community, Whole, Full, & Alive, and get a FREE 20 Minute Discovery Call! Untethered Soul: The Journey Beyond Yourself by Michael A. Singer Light Up Your Life 💫 Book a discovery call with Candace to look at the roadblocks and challenges stopping you from creating your dream life! Join the Dream Life Loading Residency 💫, a six-week connection with Candace where she coaches you to create the unique job, business opportunity, or lifestyle that you want! When 'Sunday Service' meets mindfulness. Start your Sunday with Candace during this virtual mindfulness retreat & take some time to connect with yourself while resetting for the week! Connect with Candace: LinkedIn | Instagram 🎟 Get a chance to join Caitie’s nutrition coaching program and community for FREE! Just follow these steps: Listen to an episode of Whole, Full, & Alive 🎧 Subscribe and follow the show. Leave a rating and review on Apple Podcasts. ⭐️⭐️⭐️⭐️⭐️ Share the show on Instagram and tag us at @caitie.c.rd. Send Caitie a DM with the message “PODCAST.” Do not miss this chance! 😉   📌Episode Highlights [05:38] I am Candace Taylor Candace is a multi-talented woman. She is an entrepreneur, a performer, and an artist — a creative soul through and through. Candace describes her profession as a dream doula: a visionary who believes in the importance of dreaming and creating something out of nothing. She supports individuals who want their innate creativity to be the center of their lifestyle. She helps them bring this lifestyle into reality. [10:59] Overcome Challenges Candace’s time in New York in 2015 was one of the low points of her life. She suffered physically, mentally, spiritually, and financially because she was stuck fulfilling the expectations of others. Staying in the bullshit loop brings pain in all aspects of life. You need to stop faking and get real with yourself to get out of this destructive cycle. Candace chose herself, got out of the funk, and finally started to grow. [16:39] Being Kind and Fully Alive Candace resonates with the Wild Unknown tarot deck, specifically with the Wheel of Fortune card. Be discerning of all the pathways your life can take. Candace: “One philosophy that I really grounded myself in is life is not designed to be clear-cut. Life is complex, and it’s intricate, and that’s one of the beauties of the human experience. We have the capacity to hold so much at once.” - Click Here To Tweet This By allowing herself to feel both the positive and negative experiences of life without judgment, Candace lives her life to the fullest. [20:23] Making Space for Complexity and Creativity Since she was younger, Candace always honored the creative spirit inside of her when making decisions. Having the mind of a choreographer that physicalized movement, she wanted her life to reflect the same movement. Caitie: “You allowed yourself to have the same creative spirit with your life that you’ve always had with your dance and with your art. And if we could be creative with art and with dancing and things like that, why not also be creative with our lives? Because that is what’s going to allow us to experience the full range of aliveness.” - Click Here To Tweet This We have the rare capacity as humans to be expressive, magical, and creative. Candace sees it as her duty to help people honor their creative spirit as a dream doula. [27:02] How to Not Get Overwhelmed with Complicated Emotions Just like pregnancy and birth, creating something is a radical transformation of your life, body, mind, and heart. You must expect to go through pain because you are paving a brand new road. Having a deep connection and awareness of what you have and being intentional about the changes you will make takes the pain out of the experience and transforms it from suffering to an investment. Having the right perspective makes the pain worthwhile. [31:32] Ritualizing JOY For Candace, joy is having contentment and gratitude in your existence. Her ritual is to be in flow and have an authentic, honest space with herself. Because she is in a transitional period in her life, Candace reaches out to her built communities and practices. She connects with friends and family, and she also meditates and journals. [34:07] Pain and Challenges of a New Life Candace struggled to find a balance in connecting with her creative spirit and in prioritizing what is necessary for her. Breonna Taylor’s murder shook her to the core and made her re-assess what she wants her life to be. She trusted her intuition and moved to San Diego. With the help of her partnership with the FP movement and living with a close friend, she was able to uproot her New York home and start living the life she wanted. Candace had to start from the ground up. She needed to learn how to drive and navigate in this new space. Candace: “There were a lot of lonely moments, a lot of dark moments. But because I was listening to myself, and I was honoring myself, and I was prioritizing that connection to me, it made every ounce of pain that led me to that space worth it.” - Click Here To Tweet This [40:44] The World Needs YOUR Gifts The tiny spaces on your foundation have the potential to grow into something bigger and brighter, but only if you listen to your desires. Candace: “When we say no to ourselves, we compound the pain that we experience. And then when we say yes to ourselves, in this instant, we can actually illuminate the world far beyond what we ever imagined, what we ever expect.” - Click Here To Tweet This As humans, we are all unique. We can imagine and create our reality. This is the root of our innate creativity. How you respond and create are unique and important. You have the power and the capacity to change people and the spaces around you just by choosing to be authentic. You can create something new amid a crumbling social structure. [48:15] Aliveness You can be alive fully because you can create. Being alive is constant, and no one can take it away from you because of a shift in society. Aliveness is having the capacity to make a choice that will ripple beyond you and into endless possibilities. We need to hold and honor every positive and negative emotion to experience our lives fully. [53:40] Taking Care of the Soul Candace enjoys expressing gratitude in a childlike and ridiculous way before starting her day. Her end-of-day routine involves journaling and pouring her thoughts into paper. Journaling prompt: Think about what could be different in your life or questions that pull out your desires. Challenging your preconceived notions is a great way to think out of the box. You can also record your gratitude practice and listen to your voice later. There is something powerful about hearing our own voices express gratitude and our desires. About Candace Candace Taylor is a dream doula helping entrepreneurs and passionate individuals create their dream lives into strategy and action. She is a multi-talented artist and performer, and one of her many strengths is her unique creative voice. Her passions include helping bring out the inner creativity in her clients to pursue the reality they want in their lives. Candace is a ball of energy who will help you uncover your own creative voice!   Connect with Candace on Instagram or LinkedIn.   🤗 Enjoyed the Podcast? Whole, Full, & Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account.   Leave a review and share it! ⭐⭐⭐⭐⭐ If you enjoyed tuning in to this podcast, we'd appreciate it if you wrote us a review. You can also share it to help others feel whole, full, & alive.   Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd. You can also sign up for my nutrition coaching program and community, Whole, Full, & Alive, and get a FREE 20 Minute Discovery Call!   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Three things we dive into in this episode: What real fullness feels like What intuitive eating and gentle, intentional nutrition means for you Actionable ways to start honoring your body’s needs and leaning into its innate cues 📘Resources Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for Caitie’s nutrition coaching program and community, Whole, Full, & Alive, and get a FREE 20 Minute Discovery Call! Food Psych Podcast Connect with me: Website | Instagram 🎟 Get a chance to join Caitie’s nutrition coaching program and community for FREE! Just follow these steps: Listen to an episode of Whole, Full, & Alive 🎧 Subscribe and follow the show. Leave a rating and review on Apple Podcasts. ⭐️⭐️⭐️⭐️⭐️ Share the show on Instagram and tag me at @caitie.c.rd Send me a DM with the message “PODCAST.” Do not miss this chance! 😉 I will email the winner in a week!   📌Episode Highlights [04:50] On the Topic of ‘Fullness’ Fullness is about giving your body the nutrition and energy it needs to help you live your fullest and most energized life. The topic is intimidating for Caitie as a registered dietitian and an eating disorder recovery coach. She has counseled 100s of people as a dietitian and certified intuitive eating counselor and has also been through her own journey of learning how to find a sense of fullness. [07:13] Safety as a Foundation for Fullness The two most important things about fullness are cultivating a sense of internal safety and gentle, compassionate structure. Internal safety refers to having a regulated nervous system. It means that your brain is not perceiving that your body is in danger. The brain may perceive the body is in danger when you're under significant stress or feeling exhausted and deprived. It's difficult to hear the cues your body sends you if your nervous system is dysregulated. [08:55] Intuitive Eating The intuitive eating framework is what Caitie teaches during one-on-one nutrition or eating disorder recovery counseling. Many people think intuitive eating is just about eating when you’re hungry and stopping when you’re full or simply eating whatever you want. Intuitive eating is actually getting attuned to your body's internal cues: hunger, fullness, functional cravings. It is the process of removing the things that block these cues and sharpening your ability to perceive and understand them. Intuitive eating is a peaceful interplay between following your internal cues, emotions, and rational thoughts. Caitie: “So intuitive eating isn't just ‘eat when you're hungry; stop when you're full.’ It's the process of attuning to the cues that your body is sending you and then peacefully integrating those cues that your body is sending you with some rational thoughts and some emotional cues that might make eating a more enjoyable, pleasant experience for you throughout your life.” - Click Here To Tweet This [10:58] The Importance of Internal Safety in Intuitive Eating Becoming an intuitive eater is difficult if your nervous system is not regulated. Your body won't be able to perceive and send out your internal cues if your brain perceives your body is under threat constantly. Cultivating a sense of internal safety is a critical part of proper nutrition. Caitie: “If you have a sense of internal safety, internal regulation, you feel good and at home in your body…you're not going to feel tempted to dive into a rigid or restrictive diet program that's ultimately going to prevent you from having good nutrition.” - Click Here To Tweet This Cultivating a sense of internal safety also means letting go of the pseudo-safety that restrictive diet programs provide. [12:58] The Pseudo Safety of Restrictive Diet Programs Caitie can remember when she spiraled into the pseudo-safety of a rigid, restrictive program. That began when she read an article about Jennifer Love Hewitt’s weight loss journey in People Magazine at 14 years old. Tune in to the episode to hear the story! Caitie had a full-blown eating disorder in her sophomore year of high school. She technically recovered in her senior year, but some behaviors lingered. She was never able to define what healthy eating was throughout her treatment. In her sophomore year of college, she was still in pursuit of maintaining her weight. She eventually found herself switching between restriction and binge eating. [17:24] The Cost of Pseudo Safety Diets with rigid rules feel comforting. They provide you with predictability and concreteness in an unpredictable and nuanced world. But this comfort will cost you who you are. You won't be able to live life to the fullest because you're controlled by food constantly. Rigid nutrition costs you the ability to live a full, fluid, free, and flexible life. Find an intentional but flexible way to eat that lets you embrace your whole life. Your source of comfort must not cost you your soul. [21:43] Honoring Your Body’s Needs Caitie found the resources, tools, mentors, and grace she needed to break free from disordered eating. For the last ten years, she has embraced non-diet-approach nutrition and implemented habits that honor her body's ever-changing needs. Caitie: “I've learned that the roadmap to feeling my body and feeling good is not going to be found in rigid rules—it's going to be within me.” - Click Here To Tweet This It took Caitie a long time to find an internal sense of safety. She had to implement other holistic modalities that had nothing to do with food to feel regulated in her body. It will feel like a moment of surrender when you first let go of food rules and restrictions. Listen to the full episode to hear Caitie’s metaphor for this experience! It’s about letting go of what you think nutrition has to look like and practicing things that help you feel a sense of internal safety. [27:15] Adopting a Compassionate, Gentle Structure Learning to recognize internal cues doesn’t mean throwing all sense of structure out the window. It’s about following gentle, loving, and compassionate nutrition principles that help you stay anchored while learning to listen to your body. A restrictive mindset often results in rebound bingeing or an unhealthy relationship with food. Tune in to the full episode to get a picture of what it looks like to follow a compassionate, gentle nutrition structure! Caitie: “It's important to not let go of intention and planning with nutrition even though you're letting go of rigidity and control. You can still be compassionately structured with yourself.” - Click Here To Tweet This [30:28] Tying Safety and Compassionate, Gentle Structure Together It's challenging to incorporate a compassionate, gentle intention to nutrition without a regulated nervous system and a sense of internal safety. At the center of it is the importance of food security. Forgive yourself for what you did when you weren’t full. Our body needs enough food to keep our organs functioning optimally. We also need nourishment for our mental and emotional health. We often forget the impact of nutrition on the brain. [34:07] This Week’s Processing Prompt Think of a question you would like to ask a nutrition expert. What do you hope their answer would be to that question? What does that hope show you about your relationship with food? [36:20] This Week’s Action Experiment Think of one thing you can ADD to your diet to cultivate a sense of fullness, instead of what you will restrict or take away. Find what feels good and do that. About Caitie Caitie Corradino MS, RDN, CDN, RYT, CPT, is the founder and lead counselor of Full Soul Nutrition. She is a registered Dietitian-Nutritionist, a Certified Intuitive Eating Counselor, a certified fitness and yoga instructor, an eating disorder recovery coach, and a Reiki practitioner. She is passionate about providing counseling services that are truly integrative and effect healing for the whole person. Connect with Caitie: Website | Instagram   Enjoyed the Podcast? Whole, Full, & Alive is a podcast exploring the art and science of falling in love with your life, your story, and who you truly are — underneath your titles, resume, relationship status, and bank account.   Leave a review and share it! ⭐⭐⭐⭐⭐If you enjoyed tuning in to this podcast, we'd appreciate it if you wrote us a review. You can also share it to help others feel whole, full, & alive.   Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd. You can also sign up for my nutrition coaching program and community, Whole, Full, & Alive, and get a FREE 20 Minute Discovery Call!   Thanks for listening! 💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Three things we dive into in this episode: What it means to feel your innate sense of wholeness and to stop sourcing it from outside yourself Why sourcing a sense of wholeness from outside yourself harms your health and wellbeing Holistic and actionable ways to start sourcing a sense of wholeness from within yourself today 📘Resources Check out the Whole, Full, & Alive’s official trailer to learn more about me and the podcast. Release restrictive dieting, break free from body shame, & create habits that help you live fully! Sign up for my nutrition coaching program and community, Whole, Full, and Alive, or book a FREE 20 Minute Discovery Call! Connect with me: Website | Instagram 🎟 Get a chance to join Caitie’s nutrition coaching program and community for FREE! Just follow these steps: Listen to an episode of Whole, Full, & Alive 🎧 Subscribe and follow the show. Leave a rating and review on Apple Podcasts. ⭐️⭐️⭐️⭐️⭐️ Share the show on Instagram and tag me at @caitie.c.rd Send me a DM with the message “PODCAST.” Do not miss this chance! 😉 I will email the winner in a week!   📌Episode Highlights [05:24] About the Whole, Full, & Alive Podcast Whole, Full, & Alive’s mission is to help you fall in love with your life and with who you truly are. The podcast aims to inspire you to embrace yourself underneath all the titles, labels, relationship status, body shape/size, or other limitations you may have put on yourself. At the end of every episode, Caitie will give a processing prompt and an actionable “experiment” to help you move forward in your own journey towards feeling whole, full, & alive. [12:24] Getting Your Sense of ‘Wholeness’ Many of us depend on something outside of ourselves — a job, relationship, body size — to feel complete. We then feel threatened or out of control when we lose it. When this happens, people result to maladaptive coping tools to feel in control. Please forgive yourself if you’ve ever turned to maladaptive coping tools when you lost your sense of wholeness. Caitie: “Just don’t forget: when you’re making life decisions, when you’re creating your life, when you’re living your life, the most reliable home you have is always going to be the one within you. You are whole. You are complete on your own.” - Click Here To Tweet This [17:47] Romanticize Your Life Do all the things that you do with or for other people for yourself. Play cozy music in the morning and make yourself a luxurious breakfast. Make your life romantic. You do not have to suppress the desire or intention of finding someone. But you will never feel as good as you can if you think you’re inadequate without a partner. A partner will be an addition to your life, not someone who makes you whole. [21:07] Wholeness as a Foundation for Nutrition When you source your sense of wholeness from the way you eat, this only buries you in rigidity and restriction. Instead, nutrition habits should come from a place of understanding that you are already whole and deserve good self-care. Use healthy habits and self-care to boost your energy levels, amplify what you can contribute to the world, and live an awesome life; not as a way to make yourself feel more worthy. This intentional mindset also applies to other things we mistake to be the reason for our wholeness. [24:00] Seeking Wholeness Outside Yourself Can Lead to Disordered Eating Caitie grew up seeing women trying to complete themselves through having a certain body size, being the perfect wife, or playing a certain role just to feel complete or get validation. This drove her to engage in unhealthy practices, from developing disordered eating to exercise addiction. Eventually, she found the grace to break through these maladaptive behaviors. She found wellness mentors and holistic and sustainable practices. Caitie: “Once I crossed that bridge, I learned that I had to cross a million more. I had to learn [that] ‘Okay, I’m whole even if my GPA isn’t perfect. I am whole even if I don’t take five fitness classes per week. I am whole even if not everyone loves me.” - Click Here To Tweet This [38:50] The “Sinking Sailboat” Caitie shares the time when she recently sourced her sense of wholeness from her partner. She couldn’t bring herself to leave a partner that was a bad fit because she built her home on their relationship status. During a trip with her ex, she realized her relationship is akin to a sinking sailboat. Tune in to the episode to hear Caitie’s story! You first have to face the things you feel are stuck within you before you can act in alignment with your beliefs. [46:25] The Link Between Thoughts and Behavior We can practice reframing our thoughts or practice mantras. However, we cannot control our brains the same way we can control our actions and behaviors. Change behaviors first. Actions, over time, will ultimately change your thoughts. Normalize being proud of yourself. Believe that your sense of wholeness and worth is inherent. [49:51] This Week’s Processing Prompt What’s the thing that you’d feel incomplete without? What could become possible if you loved yourself so much that you didn’t need this ‘thing’? What would you do if you knew you were a complete, whole, and worthy person? [53:04] This Week’s Action Experiment Step 1. Recognize what you feel inadequate without. Name the void and know what you’re filling it with. Step 2. Acknowledge the desire you have for that thing and just let it be. Step 3. Besides that desire, acknowledge that you can still feel good now. Fill the void with your energy. Ask yourself what basic self-care you are neglecting and consider taking action in this aspect. Find something that regulates your nervous system or sparks inspiration within you. Commit to making these and self-care part of your daily regimen. Caitie: “Forgive yourself for anything maladaptive or ridiculous that you did when you were just trying to feel whole again… Firmly, compassionately and confidently break the pattern of sourcing wholeness from outside of yourself.” - Click Here To Tweet This About Caitie Caitie Corradino MS, RDN, CDN, RYT, CPT, is the founder and lead counselor of Full Soul Nutrition. She is a registered Dietitian-Nutritionist, a Certified Intuitive Eating Counselor, a certified fitness and yoga instructor, an eating disorder recovery coach, and a reiki practitioner. She is passionate about providing counseling services that are truly integrative and provide healing for the whole person.   Connect with Caitie: Website | Instagram   Enjoyed the Podcast? Whole, Full, & Alive is a podcast exploring the art and science of falling in love with your life, with your story, and with who you truly are — underneath your titles, your resume, your relationship status, and your bank account.   Leave a review and share it! ⭐⭐⭐⭐⭐If you enjoyed tuning in to this podcast, we'd appreciate it if you wrote a review. You can also share it to help others feel whole, full, & alive.   Have any questions or want to leave a suggestion? Come say hi on the 'gram @caitie.c.rd. You can also sign up for Caitie’s nutrition coaching program and community, Whole, Full, and Alive, and get a FREE 20 Minute Discovery Call!   Thanks for listening!💖 Stay tuned to my website for more episode updates and other exciting programs and resources.

Whole, Full, & Alive explores the art and science of falling in love…with your life, with your story, and with who you truly are. Caitie Corradino is a Registered Dietitian-Nutritionist, certified fitness and yoga instructor, eating disorder recovery coach, and founder of Full Soul Nutrition. Every Monday, Caitie shares no-bullshit stories, actionable tools, and creative journal prompts to help you feel unshakably worthy, fuel your body for adventures, and embrace every second of being alive. Are you ready to enjoy your life, devour each day, take care of your body, and feel really freakin' good? This podcast reminds you how to start getting after ALL of that TODAY, wherever you are. What you need is within you. It's not in a degree. It's not in a job title. It's not in a body size. And it's not in a romantic partner. You have everything you need within you to feel whole, full, and alive. Right here, right now.