Heart Led Wellness

The Heart Led Wellness Podcast is hosted by Ashlyn Burnett, a National Board-Certified Health and Wellness Coach and Integrative Healthcare graduate, who has helped 500+ women learn to eat the way naturally thin people do…no tracking, no rules, no obsessing. Rooted in Polyvagal theory and somatic healing, this show teaches you how to heal your relationship with food at the nervous system level so you can finally eat from your body instead of your brain. New episodes every week. Follow Ashlyn on Instagram @heart.led.wellness.

Latest Episodes:

91: Sneaky reasons why you’re still bingeing or overeating Jan 07, 2025

Show notes

It’s 9pm and you want to eat the whole pantry…even though you promised yourself that today would be the day you would finally stick to your plan. Maybe you know that restricting your food can lead to bingeing, so you’re trying to eat enough throughout the day…but you’re still bingeing! Today, I’m sharing 4 reasons why you might still be bingeing or overeating even though you’re not restricting anymore.

I discuss…

How binge eating impacts your physical and mental health
The biggest mistake that keeps you bingeing and overeating
4 reasons why you’re still bingeing even if you’re not restricting anymore
Signs that you’re still mentally restricting
Can you eat “diet foods” and still have food freedom?
How trying not to binge can backfire
What is permissive eating?
How to address the “screw it” mentality
The deeper root causes underneath your overeating
How to heal the root cause of your binge eating

Links Mentioned

⁠⁠⁠⁠⁠⁠Free Root Cause Identifier Quiz!⁠ ⁠⁠⁠⁠ (see what the root cause of your food struggles is)

⁠⁠⁠⁠⁠⁠JOIN Heart Led Eating⁠

⁠My DIY Somatics Masterclass⁠

Connect with me on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Instagram @heart.led.wellness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ (I'm on my stories everyday!)

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1-on-1 Coaching info⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Email me at: ashlyn@heartledwellness.com

Music created and produced by Cam Roberts

90: A step-by-step guide to heal your relationship with food FOR GOOD Jan 01, 2025

Show notes

What if this could be the year that you end a lifetime of food and body struggles FOR GOOD?! In today’s episode, I’m pulling back the curtain and sharing my exact step-by-step guide to heal your relationship with food by addressing your nervous system and the root causes underneath it all. Instead of setting another weight loss resolution this year, what if you set a goal to actually heal your relationship with food so you could experience a lifetime of ease with food from here on out?

I discuss…

Why your new year’s weight loss resolutions never stick
How to achieve your food freedom AND health goals for good this year
Food healing goals to set this year that don’t involve weight loss
Why your relationship with food has nothing to do with food…and what it is about
What is Heart Led Eating?
A step-by-step guide to heal your relationship with food for good
The connection between food and your nervous system
How to grow your nervous system capacity
The 8 root causes underneath food dysregulation
How to heal your root cause
Body, mind, and soul wisdom to make food decisions from love
How to re-learn hunger and fullness
How to use your nutrition knowledge without feeling obsessive or orthorexic
How to eat soul foods without feeling out of control

Links Mentioned

⁠⁠⁠⁠⁠Free Root Cause Identifier Quiz! ⁠⁠⁠⁠ (see what the root cause of your food struggles is)

⁠⁠⁠⁠⁠JOIN Heart Led Eating

My DIY Somatics Masterclass

Connect with me on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Instagram @heart.led.wellness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ (I'm on my stories everyday!)

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1-on-1 Coaching info⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Email me at: ashlyn@heartledwellness.com

Music created and produced by Cam Roberts

89: 6 mistakes you’re making if you’re missing your period (even though you’re not under weight) Dec 24, 2024

Show notes

You might not need to gain weight to get your period back…you might just need to shift your habits a bit to be more optimal for your hormones. Many women struggle with period loss (hypothalamic amenorrhea) even though they are not underweight. This was the case for me too, so I have a lot of experience with how to bring your period back even if you’re not underweight! Today, I’m sharing 6 reasons why your period could be missing that have nothing to do with your weight!

I discuss…

How you can lose your period even if you’re not underweight
How macronutrients impact your hormones and period
Why I don’t agree with eating tons of “junk food” to get your period back
How nervous system dysregulation can impact your hormones and period
Common traumas I see associated with period loss and hypothalamic amenorrhea
Ways you might be over-stressing your body outside of food
How meal timing impacts your hormones
My thoughts on intermittent fasting
What body fat percentage do you need in order to ovulate
Ovulation set point theory
How binge-restrict cycles can impact your hormones
How food dysregulation can lead to missing periods even at a healthy weight

Links Mentioned

⁠⁠⁠⁠⁠⁠Free Root Cause Identifier Quiz!⁠ ⁠⁠⁠⁠ (see what the root cause of your food struggles is)

⁠⁠⁠⁠⁠⁠JOIN Heart Led Eating⁠

⁠My DIY Somatics Masterclass⁠

Email me at: ashlyn@heartledwellness.com

Music created and produced by Cam Roberts

88: A raw and real talk: How under-eating impacts your physical and mental health Dec 17, 2024

Show notes

If you’ve been undereating, this episode could change your life. Under eating and restricting your food are not things to brush under the rug or take lightly. They have long term physical impacts on your body and life and I want you to have informed consent before you continue to eat in this way. In today’s episode I share the raw and real consequences of under fueling your body. If you someone in your life is struggling with undereating, send them this episode.

I discuss…

The nervous system root cause of undereating
How undereating affects your appearance
How undereating affects your hormones and fertility
The real dangers of bone loss with restricting your food
How your gut is affected by not eating enough
How your organs can be damaged from undereating
How undereating can lead to insulin resistance
How undereating can damage your nervous system
The huge wakeup call I had that pulled me into recovery
How to choose eating disorder recovery for good
A practical place to start with healing your relationship with food

Links Mentioned

⁠⁠⁠⁠⁠⁠Free Root Cause Identifier Quiz!⁠ ⁠⁠⁠⁠ (see what the root cause of your food struggles is)

⁠⁠⁠⁠⁠⁠JOIN Heart Led Eating⁠

⁠My DIY Somatics Masterclass⁠

Email me at: ashlyn@heartledwellness.com

Music created and produced by Cam Roberts

87: Is it your metabolism? Or is it your relationship with food that’s keeping excess weight on your body? Dec 10, 2024

Show notes

Yes, your metabolism plays a role in your weight…but you know what plays an even BIGGER role? Your relationship with food!!!! So many of my clients blame their weight on their metabolism, when there is actually a food relationship issue that needs to be healed first. In this episode I unpack how to heal your relationship with food by expanding your nervous system capacity and addressing the root causes underneath it all.

I discuss…

Physical things that can impact your metabolism and weight
How your dysregulated relationship with food could be at the root of it all
How to lose weight even if you have a “slow metabolism”
The patterns I see over and over in my clients with excess body weight
A deep dive into the nervous system and food connection
How using food to regulate your nervous system could be happening subconsciously
What is your “nervous system capacity” and how do you grow it?
The epidemic of small nervous system capacities in our modern world
The root causes underneath your nervous system dysregulation

Links Mentioned

⁠⁠⁠⁠⁠⁠Free Root Cause Identifier Quiz!⁠ ⁠⁠⁠⁠ (see what the root cause of your food struggles is)

⁠⁠⁠⁠⁠⁠JOIN Heart Led Eating⁠

⁠My DIY Somatics Masterclass⁠

Email me at: ashlyn@heartledwellness.com

Music created and produced by Cam Roberts

86: What your food habits tell me about your nervous system Dec 03, 2024

Show notes

The odd things you do with food might not be so “odd” when you see how they are related to your nervous system. And you’re so not alone with these food behaviors, as millions of humans are doing the exact same thing in secret. Today I’m sharing 7 food behaviors I hear from clients all the time (and I’ve experienced them in my past too!) and what they mean about your nervous system!

I discuss…

7 behaviors you may be doing with food and what they mean about your nervous system
Why you want to eat in private and hide your eating
How your parents may have contributed to your food habits today
Feeling like desserts and treats are “bad”
Why you cut slivers off the brownies on the counter
How rejecting your sweet tooth backfires
The root cause of calorie counting in your head
Why you feel protective over your food
Why you feel out of control when other people cook for you
Why you feel like a bottomless pit with food at the end of the day
How watching “what I eat in a day videos” could be a sign of a lack of trust

Links Mentioned

⁠⁠⁠⁠⁠⁠Free Root Cause Identifier Quiz!⁠ ⁠⁠⁠⁠ (see what the root cause of your food struggles is)

⁠⁠⁠⁠⁠⁠JOIN Heart Led Eating⁠

⁠My DIY Somatics Masterclass⁠

Email me at: ashlyn@heartledwellness.com

Music created and produced by Cam Roberts

85: The ultimate holiday eating survival guide: binge free, guilt free, weight gain free Nov 26, 2024

Show notes

What if the holidays didn’t have to be a guaranteed binge-fest, weight gain, and out of control time with food? What if you could move through this season thoroughly enjoying your favorite foods while still feeling peacefully in control and light and lean in your physical body? This could be your reality, and I’m sharing some hot tips with you today to make it happen!

I discuss…

How to navigate the Thanksgiving, Christmas, New Years and other holidays without feeling out of control with food
How to prioritize your health and body goals AND your soul’s desire for pleasure
5 specific tips to help you have food ease this holiday season
What holiday eating used to feel like for me, vs what it feels like now after healing my relationship with food
Setting loving flexible boundaries with soul foods
Is saying “no” to cravings restricting yourself?
How to support your nervous system through the heightened holiday emotions
My opinion on new years resolutions for weight loss

Links Mentioned

Join my FREE Heart Led Holiday Club Here!

⁠⁠⁠⁠⁠⁠Free Root Cause Identifier Quiz!⁠ ⁠⁠⁠⁠ (see what the root cause of your food struggles is)

⁠⁠⁠⁠⁠⁠JOIN Heart Led Eating⁠

⁠My DIY Somatics Masterclass⁠

Email me at: ashlyn@heartledwellness.com

Music created and produced by Cam Roberts

84: How to heal your relationship with food without gaining a bunch of weight Nov 19, 2024

Show notes

What if you didn’t need to gain a ton of excess weight in order to recover from disordered eating? What if there was a version of food freedom that included the part of you who craves feeling light and healthy in your physical body? (Hint: this reality is 100% an option!) In today’s episode I’m sharing my unpopular opinion around weight gain in disordered eating recovery. There is so much nuance to this conversation and I feel that it’s time to talk about it!

I discuss…

My unpopular opinion around weight gain in disordered eating recovery
The reason why women gain unnecessary weight in recovery
Justifying overeating in the name of “food freedom”
How eating “whatever, whenever” can be another form of disordered eating
How to actually HEAL your relationship with food without gaining unnecessary weight
My version of food freedom that also includes honoring your physical health and body goals
My personal journey of weight gain

Links Mentioned

⁠⁠⁠⁠⁠⁠Free Root Cause Identifier Quiz!⁠ ⁠⁠⁠⁠ (see what the root cause of your food struggles is)

⁠⁠⁠⁠⁠⁠JOIN Heart Led Eating⁠

⁠My DIY Somatics Masterclass⁠

Email me at: ashlyn@heartledwellness.com

Music created and produced by Cam Roberts

83: 5 Mistakes I made while trying to heal my relationship with food (don’t fall for these traps) Nov 12, 2024

Show notes

I wish I could have learned these 5 mistakes earlier on in my healing journey so I could have found food freedom much more quickly! But today, I’m sharing them with you so you can expedite your own healing journey and get to the version of you who feels at peace around food and in your body at quantum speed.

I discuss…

The true reality of healing my relationship with food
The biggest mistakes I’ve made while healing my relationship with food
The “ah ha” moment I had when I learned a shocking truth about the nervous system
The root causes I struggled with that were driving my issues
My version of going “all in” for recovery without giving up your nutrition passion
The dangers of eating “intuitively” without healing first
How to find balance between your passion for health and desire for food freedom
What if you’re a coach or nutritionist yourself and you secretly struggle with food?

Links Mentioned

⁠⁠⁠⁠⁠⁠Free Root Cause Identifier Quiz!⁠ ⁠⁠⁠⁠ (see what the root cause of your food struggles is)

⁠⁠⁠⁠⁠⁠JOIN Heart Led Eating⁠

⁠My DIY Somatics Masterclass⁠

Email me at: ashlyn@heartledwellness.com

Music created and produced by Cam Roberts

82: Supporting your nervous system and navigating food when the world feels out of control and chaotic Nov 05, 2024

Show notes

This might be one of the most important episodes I’ve ever made. Our world is at a tipping point where we can either evolve into a new beautiful reality, or we can crumble. And the path we choose to go down will be chosen by YOU. We each need to call our power back and learn how to navigate stress in a productive way (without eating our emotions away or obsessively tracking food to cope). In this episode I share how to manage an out of control world without feeling out of control yourself.

I discuss…

How to have an effortless relationship with food even when things are chaotic
How access to worldwide news at our finger tips negatively affects our nervous systems
Why being empathic can make world stress feel even more intense
What makes someone more sensitive to the energy of others
What happens to your nervous system when the world has a lot going on
How fear of survival is knit into your cells from your ancestors
Why food can help you cope with feeling out of control
How stress may affect your hunger and fullness
How to set boundaries with the news
How do deal with the “guilt” of not participating in news culture
How to change the direction of the world by focusing on your genius instead of the news
Being responsibly aware instead of obsessed with news
How to process global feelings through your body
Calling in your power to create the world you want
How I still feel positive about where the world is at