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Heart Led Wellness: Daily Summaries Delivered
by Ashlyn Burnett
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.
Latest Episodes
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- 1 weeks ago22 min
181: How to grow your nervous system capacity (so you don't need food as a buffer)
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 smallHow eating dulls sensation and traps unfelt emotion in the body as excess storageOther buffers besides foodCommon myths about how to grow your nervous system capacityDo all naturally thin people have big nervous system capacities?How to clear out trapped pain from your bodyHow to actually grow your nervous system capacity 🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: ashlyn@heartledwellness.com Medical Disclaimer
- 2 weeks ago25 min
180: You’ll never have a bad body image day again after this
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 problemWhy wanting to be thin is not disorderedHow your nervous system literally changes the way you see your bodyWhat to do when you feel “fat”How to feel safe in your current body while excess is releasingWhy you don’t have to choose between food freedom and a thin bodyMy own shift from hating my body to actually feeling at home in it🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: ashlyn@heartledwellness.com Medical Disclaimer
- 3 weeks ago45 min
179: Brutally honest listener Q+A: bad body image days, exercise, pregnancy, hate comments, personal life updates
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 itWhat’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?🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: ashlyn@heartledwellness.com Medical Disclaimer
- 4 weeks ago19 min
178: Your excess weight will MELT OFF once you're in this nervous system state
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 cycleWhat this magical nervous system state actually feels likeHow being in this state makes it easy to hear your built-in calorie calculator and removes the need to overeatWhy a sense of safety and abundance naturally lowers appetite and eliminates binge urgesThe real meaning of “growing nervous system capacity”How to feel safe in your current body (even with excess storage) so you stop sabotaging with extremesThe myth of “maintenance mode” 🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: ashlyn@heartledwellness.com Medical Disclaimer
- Sep 1, 202630 min
177: Restriction, binge-purge cycles, hospitalization & going in circles to healing once and for all: Georgia’s Heart Led Eating Transformation
Sometimes you can do all the “right” things (therapy, eating disorder treatment centers, books, intuitive eating, CBT) and still feel stuck going in circles. In this episode, my Heart Led Eating client Georgia shares how she went from teenage restriction that led to a three-month hospitalization, years of binge-purge cycles, over-exercise, temporary “fixes” that always collapsed, gut destruction after a relapse, and a long stretch of feeling like something deeper was missing… to finally uncovering the nervous-system root and eating like a naturally thin woman with no food noise, seamless excess release, and the ability to just live for the first time in 15 years.We discuss:How a desire to lose a couple of pounds as a teenager snowballed into massive restriction, hospitalization, over-exercising, fasting, and a multi-year binge-purge cycleThe consuming years of volume eating, four-hour workouts, weekend binge-purge, concussion-forced rest, CBT, and intuitive-eating efforts that still felt like constant hard workA relapse that destroyed her gut for two years, then carnivore, weight loss that triggered monitoring, more weight gain, tanked thyroid, and increasingly extreme dietsThe pivotal realization that it wasn’t an incurable eating disorder but an underlying nervous-system issue preventing natural eatingFinding Heart Led Eating (and the Somatics masterclass) after trying cold plunges, breathwork, and other tools that felt like a full-time jobWhy the practical, step-by-step, coaching-supported structure of HLE finally worked where years of therapy and self-research hadn’tThe big “ah ha” around intense desire to lose weight as a dysregulation signalTangible shifts after four months: 6–7 kg released, clear separation between dysregulation and hunger, ability to simply be with herself without constant coping, massive mental space, and genuine security that the old cycles are gone🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: ashlyn@heartledwellness.com Medical Disclaimer
- Aug 25, 202625 min
176: Gut issues: an unpopular way to heal that actually works
I spent years with debilitating gut issues (constipation, bloating, gas, food intolerances etc) and nothing worked (yes, I tried traditional medicine as well as every “holistic” rabbit hole I could go down). In this episode I’m sharing the 2 root causes of chronic gut issues that almost no one talks about, and the unpopular approach that actually resolved mine (and so many of my clients’).I discuss...My personal history of gut issues and everything I tried that didn’t workWhy disordered eating and gut issues are so tightly linked How refining your built-in calorie calculator can eliminate a huge amount of gut symptomsWhy chronic nervous system dysregulation shuts down “rest and digest”The connection between constipation, diarrhea, and the body being in survival modeHow trapped pain and emotions cause food to “land” poorly in the bodyHow to reverse food sensitivities and intolerances The simple (but not easy) way to heal🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: ashlyn@heartledwellness.com Medical Disclaimer
- Aug 18, 202637 min
175: How to get thin WITHOUT obsessive exercise or perfect eating: Kelly’s Heart Led Eating transformation
Imagine living in the same “thin” body you’ve worked so hard for…but without the 20,000-step days, the Apple Watch obsession, the volume-eating salads, or the constant mental math. Imagine dropping every rule, eating peanut butter sandwiches when you feel like it, moving only when it feels good, and still fitting into all the same clothes a year later while having so much more time and energy for your family. In this episode, my Heart Led Eating student Kelly shares exactly how she went from forcefully thin to naturally thin.We discuss...Growing up in a big Italian family where food = love and celebration, and how being overweight became part of her identityUsing exercise to lose weight and stay thinAll-consuming activity tracking (Apple Watch, 20k+ steps + workouts, never taking real breaks)Volume eating with lots of vegetables to stay thinThe weekend/vacation overeating cycle that always restarted on MondayThe flu and week in bed that changed her lifeLearning to trust her own body, drop the rules, and stop people-pleasing/food-fawning around othersMoving through the “messy middle” with soul foodsHow Kelly eats and moves now to stay thin with ease 🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: ashlyn@heartledwellness.com Medical Disclaimer
- Aug 11, 202635 min
174: If you want to be thin…MASTER these 7 niche skills
There are specific mciro skills that naturally thin people have mastered…and most people never get taught them. And it’s NOT 10k steps, or tracking your calories, or hitting a protein goal. In this episode I’m breaking down the exact skills you need if you want to be thin long-term without force or constant willpower.I discuss...The difference between body hunger and phantom hungerHow to accurately read your built-in calorie calculator, especially the real stopping pointWhy you must disconnect eating from regulation so overeating starts to give you the ickMastering the skill of leaving things incomplete (ending the all-or-nothing mindset)Learning satisfaction cues so you can eat rich foods without overdoing itFeeling the full spectrum of life without using food as a bufferFeeling safe being seen as your true self once the physical padding is goneBuilding a life that feels more exciting than eating 🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: ashlyn@heartledwellness.com Medical Disclaimer
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About 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.
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