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:

71: Quasi recovery: When you heal from an eating disorder but still don’t feel free from body/food chatter in your head Aug 06, 2024

Show notes

You don’t struggle as intensely with food or your body as you did when you had an active eating disorder, but you still think about your weight pretty often. Sound familiar? A common pattern I see in the disordered eating space is getting stuck in “quasi recovery.” This middle state feels much better than how you used to feel, but you still aren’t soaking up the bliss of being fully free from obsessive thoughts about food and your body. In this episode, I share my own journey through quasi recovery and how you can find full healing too.

I discuss…

What is “quasi recovery” from an eating disorder?
Signs you’re stuck in quasi recovery
How it feels to look recovered on the outside but still obsessed with food/body on the inside
My own journey through quasi recovery into full recovery
Fear of gaining weight to reach full recovery
Do you need to gain weight or eat “fear foods” to recover?
How to move through quasi recovery into full recovery
What it feels like in body, mind, and soul to be fully recovered from an eating disorder

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

70: Drainage vs detox: The most crucial step you can’t skip if you want to heal Jul 30, 2024

Show notes

If you’re trying to “detox” your body with gut cleanses and heavy metal detoxes without focusing on drainage, you will just be spinning your wheels. Drainage and detoxification are often confused but are two completely different things. In today’s episode I discuss how to “open up” your drainage funnel, so you can actually get toxins out of your body. I also go deep into the connection between your nervous system and your mitochondria and drainage organs!

I discuss…

The difference between drainage and detox
The dangers of trying to detox without supporting drainage
Things I see in my clients who aren’t draining properly
A deep breakdown of your drainage funnel
How to support your colon, liver, lymph, brain, cells, and mitochondria before detoxing
Things that cause sluggish drainage
The fascinating connection between your nervous system and mitochondria
What is the cell danger response?
Why some people are so sensitive to detoxification
Specific blood markers you can use to measure your drainage function
My favorite supplements and modalities to drain and detox the body

Links Mentioned

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

CellCore Supplements, Patient Direct Code F1zYmPyg

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

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Get your Bloodwork Reviewed by me⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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

Email me at: ashlyn@heartledwellness.com

Music created and produced by Wavesy!

69: The white line between the before and after: Secrets from my health transformation Jul 23, 2024

Show notes

Behind every “before and after” photo there is so much that you don’t know about. I’m pulling back the curtain in today’s episode and sharing the raw details of what actually happened between my before and after transformation. Going from chronic cystic acne, gut issues, inflammation, hormone imbalances, and mental health struggles…to feeling the best I have in my entire life was not an overnight process. If you are on a health journey and feeling confused and frustrated, please listen to this episode!

I discuss…

All the details from my health transformation I rarely talk about
What it actually took to heal my skin, gut, body, and nervous system
The reality of before and after photos
The trap of wanting your “after” photo to happen quickly
How the healing process looks on a practical level
Why you need to know your unique root cause in order to heal
How long does it actually take to heal
The energetic shifts that happen before the physical shifts
The value of blood work and biometrics
The dangers of playing “DIY Health”
Mistakes you’re making that are keeping you sick
8 of the biggest game changers in my health journey
The “after” photo isn’t an end point, perfect health doesn’t exist

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

68: Hot take: “volume eating” is a cover up for an unhealed relationship with food Jul 16, 2024

Show notes

Have you ever tried to “trick” your self into losing weight by eating large portions of calorically dilute foods? I’m talking giant salads with more steamed veggies on top and a side of baked potatoes without any oil or toppings. Sound familiar? Yes these foods can be considered healthy, but the whole concept of volume eating and calorie density has some huge flaws in it! In today’s episode I’m discussing how volume eating can be a bandaid for deeper work you need to do around your relationship with food.

I discuss…

Volume eating in the plant-based world
Volume eating in the dieting world
The downfalls of “calorie density”
How volume eating is a band-aid for healing your relationship with food
My own journey through calorie density and the negative consequences I experienced
The difference between nutrient and stretch receptors in your stomach
Why you need to eat big portions to feel full
How your vagus nerve affects how much you eat
Your brain’s desire for food vs your body’s desire
How to get used to eating a normal portion of food again
How eating more calorically dense food improved my life/health
How to eat calorically dense food 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

Email me at: ashlyn@heartledwellness.com

Music created and produced by Cam Roberts

67: Chad Sasaki: Stuck energy makes you sick, how to optimize your life when you have a sensitive nervous system/body Jul 09, 2024

Show notes

If you’re here for the deeeeeeeeep conversations around the connection between our physical and emotional health…you don’t want to miss this episode! Chad Sasaki is a body-mind-spirit health coach with a vision of helping others understand their health at a much deeper level. His background in athletics, an education in the sciences, and his personal health challenges and spiritual awakening provide a unique perspective that allows him to bring together his own blend of experience and his study of numerous wisdom traditions. Much of his work centers around the issue of autism, but his ultimate passion is empowering people to recognize the greatness and the transformative potential that lies within them.

Chad and I discuss…

Chad’s story of healing chronic health symptoms with nutrition, emotional healing, and inner work
The pitfalls of thinking nutrition is the end all be all
How trauma and stored energy affects our health
Fruit-based diets, animal-based diets, and other patterns of eating
Chad’s experience of physical detox and how it led to deep emotional detox
How our food cravings can be related to our inner child and stuck energy
How to know when to indulge in “soul foods” on a health journey
What to do when you feel like you’re stuck on a healing journey
Navigating a toxic world without becoming obsessed
How to heal acne through inner work
The emotional root causes of skin issues
How to process and free up stuck emotions in the body
Chad’s unique perspective on the gifts of autism
Physical and energetic root causes of autism/sensitivities
How to exist in the world with a sensitive body or nervous system
The difficulty of landing in dense human form when you have a sensitive soul
Practical tips for empaths to feel more grounded
The deepest wounds at the core of our “unhealthy habits”
Our soul’s deep yearning for oneness

Links Mentioned

Connect with Chad Here

Chad's 1-1 Coaching Info

Access Chad's Free Course

Chad's YouTube Channel

Ashlyn's Info

⁠⁠⁠⁠⁠⁠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

66: Why you can't stop eating even though you're full (7 specific reasons!) Jul 02, 2024

Show notes

You sit down to eat dinner and everything is going well…you start to feel physically full, but for some reason you have this strong urge to keep eating more. You go back for seconds or you take a trip to the pantry for more snacks even though your stomach is already full. Why can’t you stop eating even though you’re full? Well…in today’s episode I’m exploring 7 possible reasons why this frustrating habit continues to exist in your relationship with food.

I dive into…

Why “eating when you’re hungry and stopping when you’re full” isn’t that easy
Why intuitive eating won’t work unless you do the inner work
7 reasons why you can’t stop eating even though you’re full
Why I don’t believe in “self sabotage”
How eating effects your vagus nerve
How your nervous system can keep you from feeling fullness
What is “lingering” with food?
How to bring more pleasure in your life so food isn’t the only thing
The restrict-binge cycle
Signs you have a scarcity mindset with food
How bioengineered food can be addicting
My unpopular opinion around highly palatable/addicting foods
How blood sugar affects hunger and fullness

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

65: Why I'm no longer vegan: A new perspective on nutrition, questioning plant based narratives Jun 25, 2024

Show notes

This is a BIG episode! After 7 years of eating a plant-based diet, I have shifted out of this pattern of eating into a new era of food freedom. Over the past 6 months, I’ve made some big changes in how I eat and I am unpacking why in this episode. I cover physical, mental, and emotional aspects of veganism and eating animal products again. This episode isn’t about nutrition dogma, and I encourage you to listen with an open curious mind.

I discuss…

All the details of my vegan journey
The things that went well for me on a vegan diet, and the things that didn’t
Starch solution, low fat eating, salt/oil/sugar free
Eating a WFPB diet
Healing from an eating disorder while being vegan
Can you be vegan and have food freedom?
Health symptoms I had at the end of my vegan journey
Why did I stop being vegan/plant based?
What my blood work looked like on a vegan diet
The difference between plant and animal nutrients
What was the first animal food I added back in?
The crazy dreams I was having
How my skin reacted to animal products like eggs
How my vegan paradigm crumbled and what I replaced it with
Blue zones
Cardiovascular health
Cancer
Blood sugar regulation
How I untangled ethical veganism
The spiritual case for eating meat
Confronting death again
Experts and books that taught me a new perspective
The health improvements I experienced after eating meat again
Tips to transition out of veganism more smoothly

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

64: How to make decisions for your future self: The secret behind my devotion to health Jun 18, 2024

Show notes

Do you think about how your choices today are affecting a future version of you? So many people ask me how I stay so “disciplined” and motivated with my healthy lifestyle, and I’m sharing something deeper on this subject today. It’s not discipline, it’s devotion to my future self. In this episode I talk about how the habits you create will compound to create the life you dream of. It’s not about luck…it’s about choice.

I discuss…

How witnessing the end of my grandpa’s life reminded me of the importance of health
The delay between the choice you make now and the effect you have later
Why you struggle to stick with “healthy” habits
The power of compounding habits
Do you give up right before it works?
Extremes vs moderate habits
The unfortunate reality of our “instant gratification” generation
How to collapse time to make choices for your future self
Creating your future self avatar
How I thought of my future self when I was healing my relationship with food
How to avoid a purist mindset and perfectionism
How much wiggle room do we have for less ideal choices?
Becoming more sensitive to the subtle effects of your choices
How I stopped overeating every night by becoming more sensitive

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

63: How to have an emotional day without emotionally eating: A personal example from my week Jun 11, 2024

Show notes

In my past, when I would have challenging or stressful weeks, food would be the thing to ground me down at the end of the day. But now that I’ve healed my relationship with food, I can have emotional days or weeks and food still feels just as easy as it usually does. In today’s episode I share exactly how you can have this freedom in your own life. You can feel in control around food even when your life or emotions are feeling out of control.

I Discuss…

How to expand your nervous system capacity
How to be in a stressful season of life without emotionally eating
How I navigate emotional weeks without using food
The only 3 reasons I eat
How to “unlink” eating from your emotions
The sneaky ways you can be an emotional eater without knowing it
How to eat soul foods when you’re emotional without feeling out of control
Exactly what to do when you have an emotional day and don’t want to overeat or under 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

Email me at: ashlyn@heartledwellness.com

Music created and produced by Cam Roberts

61: How to feel confident in your body during summer (and any season) May 28, 2024

Show notes

It’s swimsuit season finally! If you’re someone who struggles with your relationship with your body and with food, this season might bring more anxiety than excitement. Are you frustrated that your summer clothes from last year feel tighter? Are you self conscious every time you go to the pool? In this week’s episode, I’m sharing how you can end this exhausting battle and actually feel good in your skin (no matter what the season is). I believe at your core, you really do love the way you look…and if you don’t believe me, listen to this episode!

I discuss…

How to finally feel confident in a swimsuit this summer
What is the root cause of why you don’t feel confident in your body?
How where you grew up affects what you perceive to be beautiful
The difference between condition and unconditional self love
Why I don’t believe you have to love the way your body looks, and what you should love instead
How your natural state of being is one of self love
What if you actually have excess weight to lose?
How to avoid the quick fix trap with your weight
Ways you can feel more confident this summer without changing your body

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