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The three-minute meditation for stress and emotional eating shared in this episode provides a powerful tool to break free from the diet cycle and develop a healthier relationship with food. This guided practice helps create space between emotions and eating behaviors through mindful breathing and self-compassion.

• Finding a comfortable position and relaxing your forehead to reduce tension
• Taking deep breaths to center yourself and return to the present moment
• Observing your feelings without judgment to understand emotional triggers
• Using affirmations like "I am in control of my choices"
• Placing a hand on your heart to practice self-compassion
• Repeating the mantra "I am calm, capable and in control"
• Returning to this meditation whenever you need to pause and reset

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Today, we’re diving into something that matters more than any diet or exercise plan - how you talk to yourself. Your inner dialogue shapes your relationship with your body, your worth, and how you move through life. Here’s what we’re covering:

• Your self-talk matters. It impacts your motivation, happiness, and mental health.
• As you age, your perception of yourself changes. I look at myself so differently now than I did in my 20s, and it’s a game-changer.
• Negative self-talk holds you back. Ask yourself: "Would I say this to someone I love?" If not, reframe it!
• Reframing your thoughts: Notice the thought, challenge its truth, and replace it with a positive affirmation.
• Other tools: Mindfulness, meditation, and gratitude journaling can help you shift your mindset and build self-compassion.

If this episode resonated with you, please leave a review and share it with a friend.

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Download the Top 10 Dieting Mistakes Keeping You Stuck

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In today’s episode, Ashlee dives into the conversation about weight loss medications like Wegovy and Ozempic. These medications are gaining popularity, but before you consider them, it’s important to understand their potential risks—including muscle loss and a slower metabolism. Ashlee emphasizes that while these medications can help some people, they shouldn't be the only tool in your journey. Tune in as she shares her honest thoughts on weight loss meds, why sustainable habits are key to long-term success, and how to approach your health holistically.

What you’ll learn in this episode:

• The role weight loss medications play in appetite control and metabolic function
• The risks of muscle loss and a slowing metabolism from weight loss meds
• Why sustainable, long-term habits are more important than quick fixes
• How to make an informed decision with your healthcare provider

If you’re considering weight loss medications or just curious about their impact, this episode will give you the clarity you need to make the best decision for your health journey.

Check out my Stress Eating Survival Kit with links to my favorite meditations, EFT tapping strategies, affirmations, and stress management techniques in the show notes below.

Connect with Ashlee:

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Resources:

Download the Top 10 Dieting Mistakes Keeping You Stuck

30 Days of Done for You Meals and Recipes

Send Ashlee a text!

Tired of food guilt and diet BS?

Step Off the Scale is the podcast for women who want to stop obsessing over every bite and start feeling good—for real. Hosted by dietitian Ashlee Wright, each episode delivers no-rules, real-life advice to help you eat with confidence and enjoy your life (and your snacks).

Connect with Ashlee:

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Resources:

Download the Top 10 Dieting Mistakes Keeping You Stuck

30 Days of Done for You Meals and Recipes

Send Ashlee a text!

Emotional eating is a natural human behavior that can't be eliminated completely, but can be managed better with simple, practical strategies that don't rely on willpower alone.

• Nearly 60% of women use food for comfort during stress – you are absolutely not alone
• Food is naturally connected to emotions through celebrations, comfort, and cultural traditions
• Willpower isn't the issue – everyone emotionally eats at times, even those who claim they don't
• EFT tapping uses acupressure points combined with affirmations to reduce stress within minutes
• Simple meditation practices like "relaxing your forehead" can create awareness between emotions and eating
• Food awareness journals help identify patterns without judgment or calorie counting
• Small, consistent practices are more effective than trying to change everything at once
• Progress happens through patience, self-compassion, and celebrating small victories

Check out my Stress Eating Survival Kit with links to my favorite meditations, EFT tapping strategies, affirmations, and stress management techniques in the show notes below.

Connect with Ashlee:

Website

Instagram

Facebook

Resources:

Download the Top 10 Dieting Mistakes Keeping You Stuck

30 Days of Done for You Meals and Recipes

Send Ashlee a text!

Are you tired of feeling like your worth is defined by the number on the scale?

Step Off the Scale is the podcast that helps you break free from diet culture and food guilt for good. Hosted by Ashlee Wright, a registered dietitian and nutrition coach with over 14 years of experience, this show empowers women to build a healthier, more joyful relationship with food.

In each episode, Ashlee challenges diet myths, shares practical strategies, and offers real talk about emotional eating, body image, and meal planning that actually works for real life. If you're ready to stop obsessing over food and start living freely, this podcast is for you. Subscribe now to begin your journey to food freedom.

Connect with Ashlee:

Website

Instagram

Facebook

Resources:

Download the Top 10 Dieting Mistakes Keeping You Stuck

30 Days of Done for You Meals and Recipes