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:

81: Macronutrients: Why you’re so confused about what macro ratio to eat and how to find your unique blend of protein/fat/carbs Oct 29, 2024

Show notes

If you’re confused about what combo of proteins, fats, and carbs to eat…this episode is for you! More than ever, people are so lost about what to eat. There is so much contradicting information out there and it can feel so overwhelming. Today, I’m breaking down how to permanently end this confusion, so you feel rock solid in your own way of eating AND have the tools to know when you need to make a shift in your diet.

I discuss…

All the different macronutrient ratios that are popular right now
Why everyone is so confused about the “ideal” ratio of proteins, fats, and carbs
Fear that’s being spread around each macronutrient
The myth that there is one “perfect” macro ratio that will solve all your problems
How your brain is looking for one answer to help you feel safe
The truth about macros
The importance of each macro (protein, fat, carb)
How to know what your ideal macro ratio is right now
The different factors that affect what you need
How to let go of the mental obsession with macros and finally trust
Factors that can affect your health outside of nutrition and what macros you eat

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

80: Wellness hacks: Infrared sauna can change your life…seriously Oct 22, 2024

Show notes

The infrared sauna is an extremely powerful modality that has the potential to transform your health, skin, mood, energy, and longevity! In today’s episode, I discuss the specific mechanisms behind how infrared sauna works as well as my favorite protocols to enhance your sauna time!

I discuss…

How our ancestors used saunas for healing and spiritual upgrades
The difference between regular saunas, IR saunas, and red light therapy
What happens to fat and water cells in your body with infrared heat?
Exactly how IR saunas can detox your body
The difference between near, mid, and far infrared wavelengths
How raising your core body temp affects pathogens (bacteria, fungus, parasites, viruses)
What are heat shock proteins and what do they do?
What toxins can be released through sweat in an IR sauna?
How saunas can benefit your nervous system
My own healing journey with infrared saunas (acne, detox, post viral syndrome)
What it means if you don’t sweat very easily
My specific sauna protocols (timing, duration, cycle synching, binders, re-hydrating)

Products Mentioned

My favorite IR Sauna from Therasage (use code HeartLedWellness for 10% off)

Another fav IR sauna blanket from Higher Dose (code HLW15 for 15% off)

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠BodyBio Supplements⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ (E-Lyte electrolytes) code "HeartLedWellness" for 15% off

⁠⁠⁠⁠⁠⁠⁠⁠⁠CellCore Supplements⁠⁠⁠⁠⁠⁠⁠⁠⁠, (CellCore Binders for before and after sauna use) Patient Direct Code F1zYmPyg

Connect With Me

⁠⁠⁠⁠⁠⁠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

79: Why hyper intelligent women struggle the most with food...and exactly how to heal Oct 15, 2024

Show notes

If you consider yourself to be highly intelligent, a high achiever, type A, or a perfectionist…and you also struggle with food and your body, this episode is for you! I have noticed a pattern in my clients and women in the world, where highly successful women struggle the most with food and their weight. In today’s episode, I’m sharing exactly why you might struggle with food as a high achieving woman, and how to heal!

I discuss…

Why hyper intelligent, high achieving, type A, perfectionist women struggle the most with food
My own personal journey of food struggles tied to my intelligence
Why you can figure things out in other areas of your life, but food and your body feel so confusing
Brain led eating vs body led eating
Why knowing so much about nutrition can be detrimental to your success
How overthinking is a compensatory mechanism for under feeling
The nervous system of high achieving women
How nervous system dysregulation in these women affects food
How to heal your relationship with food as a hyper intelligent woman

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

78: Intuitive eating principles I DON’T support as a food freedom coach Oct 08, 2024

Show notes

The old paradigm of “intuitive eating” needs to CRUMBLE! So many of my clients (and myself) struggle with dropping their genuine desire to feel lean, healthy, fit, and light when they are healing their relationship with food. But I’m here to tell you today, you don’t actually need to drop this desire for health or weight loss in the name of “food freedom.”

I discuss…

The huge missing links in the “intuitive eating” world
How unhelpful it is to eat “whatever you want, whenever you want”
Why you don’t need to drop your desire for weight loss in order to heal
Why it’s not “disordered” to care about health and weight loss
How to release excess weight in a healthy way (if you actually have weight to lose)
Why “anti diet culture” is just as harmful as diet culture
Glorified binge eating that disguised as “food freedom”
Do you need to abandon ALL your food rules in order to heal?
Navigating the scale from a Heart Led place

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

77: How MOLD is making you hungry, puffy, and tired with Nicole Ritter (plus the connection between mold and disordered eating) Sep 17, 2024

Show notes

If you’re struggling with gut issues, weight gain, cravings, binge eating, skin issues, fatigue, or brain fog…you need to listen to this episode! Mold is a common root cause of these symptoms that I find in many of my clients and I wanted to bring an expert on this topic onto the show for you! Nicole specializes in root cause healing and has her own mold healing journey to share with us today!

We discuss…

Nicole’s own journey healing from mold
How common water damage is in buildings
Signs and symptoms of mold toxicity
Why are some people affected by mold and others aren’t?
How mold affects hunger and fullness cues
How mold affects weight gain and weight loss
The connection between mold and eating disorders
The fascinating GLP1 effect of mycotoxins
How mold affects gut health
How mold affects the nervous system
The inaccuracies of testing for mold in the home
The role nutrition plays in healing
Why veganism is a bad idea when you have mold
How to detox your body from mold
How long does it take to heal from mold?
How to heal from mold if you have low financial resources
Additional modalities to support detoxing from mold

Links Mentioned

Connect with Nicole Ritter on IG @nicoleritterhealth

Work with Nicole's team at Ritter Functional Health

The GLP1 Study we mentioned

Connect with me on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Instagram @heart.led.wellness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1-on-1 Coaching info⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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

⁠⁠⁠⁠⁠⁠JOIN Heart Led Eating⁠

⁠My DIY Somatics Masterclass⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Get your Bloodwork Reviewed by me⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠CellCore Supplements⁠⁠⁠⁠⁠⁠⁠, Patient Direct Code F1zYmPyg

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Acne Safe Skincare (Clearstem Skincare⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠) code "HeartLedWellness" for 15% off

Email me at: ashlyn@heartledwellness.com

Music created and produced by Cam Roberts

76: Symptoms I thought were "normal" that were actually coming from my dysregulated nervous system Sep 10, 2024

Show notes

There are so many behaviors, habits, and symptoms that we normalize in society that are actually a sign of nervous system dysregulation. Today I am sharing some personal examples from my own healing journey! When you grow your nervous system capacity and learn how to be in your body safely, your entire life can change. You relationship with food, your body, other people, and your health will do a 180 because your body finally feels safe.

I discuss…

Things we normalize in society that are actually signs of nervous system dysregulation
How my life completely changed after growing my nervous system capacity
6 things from my own life that changed after regulating my nervous system
How your nervous system affects your relationship with sugar
Waking up in the middle of the night and your cortisol rhythm
The impact of your nervous system on gut health
People pleasing and fawning
Body dysmorphia and body image issues
Being hyper analytical and a research junkie

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

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Get your Bloodwork Reviewed by me⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠BodyBio Supplements⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ (PC) code "HeartLedWellness" for 15% off

⁠⁠⁠⁠⁠⁠CellCore Supplements⁠⁠⁠⁠⁠⁠, Patient Direct Code F1zYmPyg

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Acne Safe Skincare (Clearstem Skincare⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠) code "HeartLedWellness" for 15% off

Email me at: ashlyn@heartledwellness.com

Music created and produced by Cam Roberts

75: Fight or flight eating: How your sympathetic nervous system impacts your relationship with food Sep 03, 2024

Show notes

Your relationship with food is a window into your nervous system health. One of my all time favorite things to talk about is the connection between your nervous system and food. When you grow your nervous system capacity, your relationship with food will effortlessly shift back to how you were designed to be around food (eating should feel as easy as breathing). Today I am specifically talking about one branch of your nervous system: the sympathetic activation state, aka fight or flight. I discuss how this state affects eating and the foods you are drawn to and how to support yourself if you find yourself in this state.

I discuss…

A refresher on Polyvagal Theory
How the 3 states of the nervous system feel in your body
How your relationship with food is a reflection of your nervous system
Food behaviors that could indicate your nervous system needs some love
A deep dive into sympathetic activation
How eating feels in sympathetic activation
What foods are we drawn to and why when we are in fight or flight
How nervous system dysregulation and stress affect your hunger and fullness
How to take care of your nervous system to prevent sympathetic activation eating
What to do in the moment when you’re stress 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

Email me at: ashlyn@heartledwellness.com

Music created and produced by Cam Roberts

74: Listener Q+A: Cravings, night time eating, low estrogen, healthy weight, bloating, nervous system regulation Aug 27, 2024

Show notes

In this listener Q+A, I’m answering your questions and discussing your biggest struggles with food. I talk about balancing hormones, endurance training, getting to a healthy weight, my own nervous system regulation practices, cravings, overdoing it on soul foods, night time eating, and more!

Questions I answer...

How can you raise low estrogen naturally?
Do you need to give up endurance training completely when healing your hormones?
How do you know when you’re at a healthy weight?
How do I think about my nervous system on a daily basis?
How do I regulate my nervous system in the moment?
Why is my body bloated and inflamed, even though I eat healthy?
How do you stop giving into cravings?
How to let go of night time comfort 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

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Get your Bloodwork Reviewed by me⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠BodyBio Supplements⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ (PC) code "HeartLedWellness" for 15% off

⁠⁠⁠⁠CellCore Supplements⁠⁠⁠⁠, Patient Direct Code F1zYmPyg

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Acne Safe Skincare (Clearstem Skincare⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠) code "HeartLedWellness" for 15% off

Email me at: ashlyn@heartledwellness.com

Music created and produced by Cam Roberts

73: How I healed myself from post-viral syndrome (long haul covid/mono)…and how you can too Aug 20, 2024

Show notes

Have you had a virus and never felt the same since? Post-viral syndrome and long haul covid are on the rise like never before. I myself experienced the debilitating effects of this condition in the past year and finally feel 98% better! In today’s episode I’m sharing why post-viral syndrome can happen and exactly how I healed myself…so you can too! Remember, your body is designed to heal!

I discuss…

What is post-viral syndrome/long haul covid?
The insane rise I’ve seen in this condition in the clinic
Theories behind post-viral syndrome
My story of severe mononucleosis
Symptoms of post-viral syndrome
The connection between viruses and MCAS (mast cell activation syndrome)
Histamine intolerance after a virus
The cell danger response
Why long haul covid isn’t a microbe problem, but an immune system problem
Why some people get chronic illness and others don’t
Root causes of post-viral syndrome
Exactly how I healed myself from post-viral syndrome
Modalities, supplements, and nutrition protocols I used

Links Mentioned

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Get your Bloodwork Reviewed by me⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠BodyBio Supplements⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ (PC) code "HeartLedWellness" for 15% off

⁠⁠⁠⁠CellCore Foundational Protocol⁠⁠⁠⁠, Patient Direct Code F1zYmPyg

My favorite Infrared Sauna Blanket Code: HLW15 for 15% off

Starter Coffee Enema Kit HLW for 10% off

My Platinum LED Red Light

Email me at: ashlyn@heartledwellness.com

Music created and produced by Cam Roberts

72: Cortisol and your nervous system: Energetic & emotional root causes of high cortisol Aug 13, 2024

Show notes

Your cortisol (stress hormone) levels might be high because of these energetic root causes. In a previous episode (ep 57) I dove deep into some of the physical root causes of high cortisol, but today we are going into the nervous system and emotional root causes. You could be trying all the right habits and hacks to lower your cortisol, like low intensity workouts and eating breakfast right when you wake up, but if you have one of these energetic imbalances affecting your nervous system, it’s not going to bring you the full healing you’re craving.

I discuss…