Feeling like food is taking up way too much brain space?

You're not alone and it's more common than you think.

The constant overthinking, the mental load you carry around eating, and the pressure built from years of unspoken rules is exhausting and easy to miss because it’s been normalized. But that doesn’t mean it’s healthy, and it definitely doesn’t have to stay that way.

In this episode, we unpack what it really means when your thoughts are constantly circling around food, eating, and your body. We will explore how diet culture, food tracking apps, and overwhelming food rules can lead to food obsession, chronic overthinking, and a disconnect from your body’s natural cues.

This conversation normalizes the mental load so many women carry about food and introduces key mindset shifts rooted in intuitive eating, mindful eating, and health at every size. You’ll hear how cultural messaging, past dieting patterns, and body mistrust can quietly erode self-trust and lead to patterns like emotional eating, food anxiety, and even disordered eating.

You’ll also learn the difference between a healthy level of food awareness and the kind that drains your energy and joy. If you've been craving more peace, less guilt, and a better relationship with food, this episode offers clarity, compassion, and a new way forward.

You’ll learn:

• What it looks like when food takes up too much brain space
• The connection between body image, control, and food-related stress
• How body trust and food freedom start with unlearning cultural messages
• Why overthinking food is often a symptom of larger emotional or identity struggles
• What a healthy relationship with food can actually feel like in daily life

Let’s rebrand wellness together!

Elizabeth, Marira & Tara

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Discover Intuitive Eating Reconnect with your body, build trust with food, and create sustainable habits that last. Start your journey today! https://elizabethharrisnutrition.com/challenge26

Connect with us! The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e

Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: www.taradeleonfitness.com/connect

Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com

Healing isn’t a solo project—community is a real wellness intervention.

In this episode, Maria breaks down why emotional and mental wellbeing improves when we’re supported, witnessed, and validated by other people, not just “checked on,” but truly seen. She shares what it means to feel emotionally seen, how that kind of connection can calm the nervous system, and why so many of us default to fixing, minimizing, or rushing past emotions instead of holding space.

Maria shares what she learned from 12 years working in an emergency room, including how quickly someone can shift when they feel safe, understood, and not judged. That lived experience sparked her creation of the Emotional Fitness Studio, an “emotional gym” where people build emotional awareness and practical tools through shared experiences, not just information.

Whether you’re local or not, the episode ends with actionable ways to create emotional-fitness moments in everyday life, at home, in the car, in relationships, through curiosity, attention, and making space for all emotions.

In this episode:

• Healing often happens faster when you’re supported in community instead of trying to carry everything alone.
• Feeling emotionally seen—acknowledged, validated, accepted—can settle the nervous system in real time.
• Shared experience reduces shame and helps people feel less isolated in what they’re carrying.
• You can create “emotional fitness” anywhere by noticing, asking curious questions, and resisting the urge to fix.
• Safe spaces are built through intention, care, and welcoming all emotions without judgment.

Lean more about The Emotional Fitness Studio in Annapolis by following the FB page: https://www.facebook.com/p/Emotional-Fitness-Studio-61567539237379/

Connect with us! The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: https://mailchi.mp/5290e3f13e08/email-signup

Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com

Feeling like movement would help, but still choosing the couch is more common than we admit.

In this episode, the Wellness: Rebranded hosts unpack why so many women want to move their bodies but feel too exhausted, overwhelmed, or mentally drained to do it. The conversation begins by normalizing this experience and naming the difference between physical exhaustion and mental load, especially in seasons of burnout.

This episode also introduces practical reframes like exercise snacks, the five-minute rule, redefining what movement looks like in daily life, and the importance of support and scheduling. The core message is clear: wellness is personal, movement isn’t one-size-fits-all, and exhaustion is a signal—not a failure.

In this episode:

• Mental and emotional exhaustion can block movement more than physical fatigue
• Shame and “shoulds” make movement harder, not easier
• Short bursts of movement still count and can improve energy
• Enjoyment matters more than intensity or location
• Rest and movement both belong in a sustainable wellness routine

Register for Exhale: A Retreat for Women Who are Tired of Doing it All:: https://www.eventbrite.com/e/1970003420261?aff=oddtdtcreator

Connect with us! The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: www.taradeleonfitness.com/connect

Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com

Have you noticed that fiber seems like the new wellness darling?

Almost overnight, influencers, headlines, and health gurus have shifted their focus to a trend called fibermaxxing — complete with daily targets, checklists, and potentially, a whole lot of pressure to “get it right.”

Join us as we take a closer look at what fibermaxxing actually is, why it’s gaining so much popularity, and what to consider if you’ve been thinking about giving it a try. We also explore what this wellness moment reveals about diet culture as a whole—and how quickly “helpful” advice can turn into another source of pressure.

Along the way, we dig into an important conversation on fiber, including the difference between getting it from whole foods versus supplements and “fiber-added” products, and why more isn’t always better, especially for digestion and gut health, an.

In this episode:

• Why fiber has become wellness culture’s latest fixation
• When “more” fiber helps—and when it might backfire
• The unintended consequences of common nutrition messaging
• How simple, balanced nourishment supports long-term health

Register for Exhale: A Retreat for Women Who are Tired of Doing it All:: https://www.eventbrite.com/e/1970003420261?aff=oddtdtcreator

Connect with us! The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: www.taradeleonfitness.com/connect

Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com

Rest is not the same as restoration, and your nervous system can feel the difference. If you’re exhausted from “getting through the day,” this conversation is for you.

In this episode, Tara, Maria, and Elizabeth unpack the difference between rest, relaxation, and true restoration and why your nervous system desperately needs all three. They explore what burnout really feels like in mid-life, especially for women juggling motherhood, marriage, careers, emotional labor, and the invisible mental load.

They also introduce Exhale, their in-person one-day retreat in Annapolis designed to help you feel safe, seen, supported, and truly restored alongside other women.

In this episode:

• Understand the crucial difference between rest, relaxation, and restoration—and why only one truly rebuilds your capacity for “vigor and health.”
• Recognize the signs of a depleted nervous system and how distraction and over-responsibility keep you stuck in survival mode.
• Learn how time and energy function as boundaries, and why saying “no” (even to your kids) can be a powerful act of self-respect.
• Get practical ideas for creating restorative rituals that fit into real life, from simple shower routines to mindset shifts and reframes.
• Hear how the Exhale retreat in Annapolis is designed to remove your mental load, offer co-regulation, and give you a full day of being safe, seen, and supported.

Register for Exhale: A Retreat for Women Who are Tired of Doing it All. Use code WR50 for $50 off until 12/15: https://www.eventbrite.com/e/1970003420261?aff=oddtdtcreator

Connect with us! The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e

Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: https://mailchi.mp/5290e3f13e08/email-signup

Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com

A clearer relationship with food begins with understanding the habits you barely notice. Today’s conversation cuts through confusion and reveals the patterns driving how you eat… often without realizing it.

Elizabeth walks Tara and Maria through her seven-question quiz, a simple tool that uncovers your unique eating style and the hidden beliefs shaping your choices. From unconscious eating to emotional patterns to simple gaps in nutrition knowledge, the hosts unpack how wildly different these experiences can look and why awareness is the key to change.

This episode is for any woman who keeps “starting over on Monday,” feels stuck in repeating habits, or wants to understand food without judgment, shame, or diet culture.

Take the “What Type Of Eater Are You?” Quiz: https://elizabethharrisnutrition.com/quiz

In this episode: • Why unconscious eating looks different for everyone • How hidden beliefs and guilt drive eating habits • Why understanding your “eating personality” is essential for lasting change • Practical ways to simplify meals without dieting • How Elizabeth’s quiz gives you clarity and next-step guidance

Connect with us! The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e

Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: https://mailchi.mp/5290e3f13e08/email-signup

Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com

Losing your voice can become the moment you finally decide to hear yourself. This episode is a raw, vulnerable look at what happens when life forces you to stop, sit down, and re-meet the woman you really are.

Maria introduces a new layer of the Wellness: Rebranded movement: sharing real stories from real women. For the first guest in this series, we welcome Liana Morris to tell what she calls her “awakening story.”

Liana opens up about years of hustle, a kitchen-island breakdown during 2020, an autoimmune diagnosis, thyroid removal, and then literally losing her voice for months. She shares how therapy, yoga, mantras, values work, and creating non-negotiable space in her schedule helped her untangle her identity from job titles and roles like “corporate worker” and “do-it-all mom.”

Together, we explore how hustle culture, diet culture, and constant urgency pull women away from who they are, and how contrast, acceptance, and small daily practices can bring you back home to yourself. This episode is for any woman who feels overwhelmed, disconnected, or like she’s hiding her true self behind responsibilities and expectations.

In this episode:

• A powerful awakening story of illness, surgery, and losing a voice—then finding a truer one
• How yoga, meditation, mantras, and values exercises can create literal and emotional space in your life
• Why hustle culture, diet culture, and constant urgency exhaust your nervous system and identity
• The role of contrast, acceptance, and “this too shall pass” in moving through hard seasons
• Encouragement for women who feel lost, stuck, or like they don’t know who they are anymore

This episode is brought to you by Jukestir. Learn more here: https://jukestir.com/

Listen to our friends over at Parenting Shrink Wrapped Podcast: https://podcasts.apple.com/us/podcast/parenting-shrink-wrapped/id1766578984

Connect with us!

The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: https://mailchi.mp/5290e3f13e08/email-signup

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

In this episode of Wellness: Rebranded, we explore one of the most memorable emotional intelligence analogies you’ll ever hear: “Emotions are like farts.”

It’s funny, unexpected, and shockingly accurate and it opens the door to a deeper conversation about what emotions really are, why they matter, and how to build a healthier relationship with them.

Join us as we break down why emotions aren’t “good” or “bad,” why suppressing them always backfires, and how understanding your emotional patterns becomes your internal GPS for living a more aligned, grounded life.

In this episode:

• Why emotions are natural, unavoidable, and meant to be felt
• The real meaning of emotional intelligence (and why it matters for mental health)
• How fear shows up in everyday decision-making
• How to identify emotions beyond the basic five
• Why naming emotions increases self-awareness and reduces stress
• How childhood, modeling, and family dynamics shape emotional expression
• Why your reaction — not the emotion itself — determines the outcome
• Simple tools to start recognizing your emotions, including the feelings wheel and journaling

This episode is brought to you by TCP Youth Empowerment. Every child deserves someone in their corner. To sponsor a child, visit TCP to 44-321 or visit https://www.tcpyouthempowerment.org/

Connect with us!

The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: https://mailchi.mp/5290e3f13e08/email-signup

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com