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:

187: Stop making these 8 mistakes if you want to be naturally thin this holiday season Nov 10, 2026

Show notes

Before I was naturally thin, holidays were CHAOS. They were a full-time job of packing my own food to holiday meals, tracking everything, and saying “screw it” and sneaking food at night. In this episode I’m sharing holiday mistakes to avoid if you want to eat like a naturally thin woman during the holidays and what to do instead.

I discuss...

How “sneaky holding back energy” can backfire
Embarrassing things I used to do at holiday parties to try and stay “on track”
Why you hate it when someone else plates your food
Cleaning your plate or overeating just because everyone else is
Worrying that other people think you have an eating disorder
Grazing in secret and eating leftovers late at night
Making food the main event of the day
The “I’ll start over in January” mindset
What holidays actually look like when you’re naturally thin

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Email me at: ashlyn@heartledwellness.com

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186: From chasing wellness rabbit holes to becoming naturally thin: Olivia’s Heart Led Eating journey Nov 03, 2026

Show notes

Olivia thought she was just “a wellness girly.” But from middle-school crash diets to macros, keto, protein targets, and the infamous bean protocol, food had become something she was constantly trying to control. In this episode, she shares what happened when motherhood, a move to Japan, and an unexpected trip back to the US intensified the food noise…and how she eventually found Heart Led Eating and became naturally thin instead.

We discuss...

Olivia’s early restrict-and-overeat cycle
Wellness rabbit holes that promised a fix
Why rigid food rules felt comforting, even when they took over her life
The whip cream moment she realized she couldn’t keep living this way
Her “messy middle” in Heart Led Eating…and why she nearly gave up around week eight
How community and nervous system tools helped her respond differently when things felt hard
What it’s like to eat a burger, keep sourdough in the kitchen, and move on with her day
Her advice for anyone who knows what to do but feels stuck trying to do it

🔗 Links

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Email me at: ashlyn@heartledwellness.com

185: diets make you fat (a raw share) Oct 27, 2026

Show notes

this episode is a bit different than normal. I'm riffing on why diets make you fat and how to let go of the constant chase for weight loss so you can actually become naturally thin :)

🔗 Links

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Email me at: ashlyn@heartledwellness.com

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184: From "I just have thick thighs" to losing 20 lbs and becoming naturally thin: Krista's Heart Led Eating transformation Oct 20, 2026

Show notes

Krista spent years thinking she was basically healed because the big night binges had stopped. She still had food noise, still overate at most meals without fully realizing it, and had mostly accepted that she just carried excess in her legs and assumed that’s just how her body was built. Growing up in a house where someone was always dieting or binging, she used to wish she could be anorexic so she could finally control herself. As a mom of three, the pull to track, volume eat, and “get back on track” after her third baby almost pulled her right back in. In this episode, Krista shares how she became naturally thin, released over 20 pounds without white-knuckling it, and stop treating food and her body like the main project of her life.

We discuss:

Growing up in a home where someone was always dieting or bingeing
Restriction, nightly binges, digestion issues, and the long-held belief that she “just had food issues”
Stuck in quasi-recovery for years (not bingeing as badly but still wishing she was thinner)
Learning to read the nuances of her built in calorie calculator
How she lost 20lbs without tracking anything or removing soul foods
Letting go of the all or nothing root cause
Surrendering to the weight her body wants to land at
Raising heart led eating children
Krista’s advice for current student HLE students in the messy middle
How putting food back in order opens new options for life

🔗 Links

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Email me at: ashlyn@heartledwellness.com

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183: Hyperspecific signs you’re eating WAYYYY too much Oct 13, 2026

Show notes

Most people think eating too much only looks like binges, but a lot of overeating is quieter than that. In this episode I’m walking through the hyper-specific signs your body is getting wayyyyy more food than it needs. These signs are part of how you read your built in calorie calculator!

I discuss...

7 signs you’re eating too much
Body positivity culture normalizing overeating
Hunger being an amplifier of trapped pain
How you should feel when you stop eating
Digestive issues that are related to overeating
The low grade buffer of grazing all day
Why excess storage gets blamed on thyroid, parasites, mold, or hormones instead of too much food

🔗 Links

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Email me at: ashlyn@heartledwellness.com

182: She became naturally thin and got off her GLP1: Allison’s Heart Led Eating transformation Oct 06, 2026

Show notes

Imagine binge eating every single day (while on the maximum dose of a GLP-1) weighing yourself multiple times a day, and living with constant food noise and body shame… then titrating off the medication, ditching the scale, maintaining a 25-pound weight loss, and feeling like a completely different person. In this episode, my Heart Led Eating alum Allison shares how a lifetime of family weight policing, extreme restriction, binge-purge cycles, yo-yo dieting, and a nursing background that pushed her further from her body led her to the moment she decided to draw a line in the sand and become naturally thin instead.

We discuss:

Growing up in a household where weight and size are constantly talked about
Years of yo-yo dieting, a binge-eating disorder diagnosis, constant food noise
More than a year on a max-dose GLP-1 that still didn’t work
A pregnancy that brought a 70-pound gain and deep despair
The lightning-bolt moment after her mom’s mastectomy, and signing up for Heart Led Eating that same night
The real root causes Allison discovered underneath her food/body struggles
Titrating off the GLP-1, maintaining the 25-pound loss without it, finally ditching the scale, and clothes from 11 years ago fitting loose again
The ONE KEY thing that made the biggest difference in her Heart Led Eating journey

🔗 Links

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Email me at: ashlyn@heartledwellness.com

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181: How to grow your nervous system capacity (so you don't need food as a buffer) Sep 29, 2026

Show notes

If you keep getting urges to eat when you’re not hungry or past fullness, it’s not a willpower problem. It’s a capacity problem. In this episode I’m breaking down what nervous system capacity actually is, how a small capacity turns into overeating, and how to grow it so you don’t need food to feel safe.

I discuss...

What “nervous system capacity” really means
Signs your nervous system capacity is small
How eating dulls sensation and traps unfelt emotion in the body as excess storage
Other buffers besides food
Common myths about how to grow your nervous system capacity
Do all naturally thin people have big nervous system capacities?
How to clear out trapped pain from your body
How to actually grow your nervous system capacity

🔗 Links

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Email me at: ashlyn@heartledwellness.com

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180: You’ll never have a bad body image day again after this Sep 22, 2026

Show notes

Body positivity culture says you heal body image by loving yourself, detaching from your physical body, and doing more inner work. That’s not what actually ended my bad body image days/body dysmorphia…and it’s not what I see work for my clients. In this episode I’m breaking down the 2 real reasons you don’t like how you look, and how to never have a bad body image day again.

I discuss...

Why “just love your body” doesn’t work
The real root causes of body dysmorphia
How excess storage creates body hatred that isn’t a mindset problem
Why wanting to be thin is not disordered
How your nervous system literally changes the way you see your body
What to do when you feel “fat”
How to feel safe in your current body while excess is releasing
Why you don’t have to choose between food freedom and a thin body
My own shift from hating my body to actually feeling at home in it

🔗 Links

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Email me at: ashlyn@heartledwellness.com

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179: Brutally honest listener Q+A: bad body image days, exercise, pregnancy, hate comments, personal life updates Sep 15, 2026

Show notes

Heart Led Exercise? Naturally thin pregnancies? Bad body images days? The meanest hate comment I’ve gotten? We’re going deeppppp today in this listener Q+A!

Questions I answer:

My experience with volume eating and why I hate it
What’s my relationship with exercise?
How to fight bad body image days?
How do you practice holistic health today in a non obsessive way?
Somatic practices specifically as an alternative for the chewing/jaw sensation?
Spaciousness in the body for intuition / god / creative energy
How do you deal with all the hate you get online?
What do I do when urge to eat is overwhelming
What to do when you can’t stop eating once you start, even in physical pain?
How do naturally thin women deal with pregnancy weight gain?
Personal life update: what’s been on your mind/overwhelming you?

🔗 Links

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Email me at: ashlyn@heartledwellness.com

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178: Your excess weight will MELT OFF once you're in this nervous system state Sep 08, 2026

Show notes

There’s one specific nervous system state that makes losing excess weight soooo much easier. Once you can get your nervous system into this state, it actually makes it hard to gain weight haha. In this episode I’m sharing what it is, why it changes everything about food and appetite, and how to access it even when life feels chaotic.

I discuss...

Why trying to lose weight from a place of hating your body keeps you stuck in the yo-yo cycle
What this magical nervous system state actually feels like
How being in this state makes it easy to hear your built-in calorie calculator and removes the need to overeat
Why a sense of safety and abundance naturally lowers appetite and eliminates binge urges
The real meaning of “growing nervous system capacity”
How to feel safe in your current body (even with excess storage) so you stop sabotaging with extremes
The myth of “maintenance mode”

🔗 Links

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Email me at: ashlyn@heartledwellness.com

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