We hear it all the time…

“Just be consistent.”

“Just stick to the plan.”

“Just try harder.”

But what if the reason you feel inconsistent, stuck, or like nothing is really clicking… has nothing to do with your effort?

In this episode, I'm joined by Courtney Townley, women's health coach, host of the Grace & Grit podcast, and author of The Consistency Code - and we go way deeper than food, workouts, or routines.

We talk about what it actually means to be physically, mentally, and emotionally healthy… and why so many women feel like they’re doing everything “right” but still don’t feel good in their lives.

We live in a world of "info-besity." There's no shortage of protocols, plans, and programs telling you exactly what to eat, how to move, and who to be. And yet… you're still stuck. Still starting over. Still wondering why it feels so hard.

Because real health isn’t about following a perfect plan. It’s about learning how to lead yourself through a life that is constantly changing.

And if you’ve been stuck in cycles of starting over, feeling off track, or questioning yourself… this episode is going to completely transform your perspective.

In This Episode, We Talk About:

• Why outsourcing your health keeps pulling you further from yourself — and what to do instead
• The concept of "info-besity" and why more information is not the solution
• The 4-part Consistency Code framework
• What self-trust actually is (hint: it's a practice, not a personality trait)
• Why busyness is often a hiding habit — and what you might really be avoiding
• The campfire analogy that will completely reframe how you think about falling off track
• Why you cannot criticize yourself healthy — and what the science says about it
• The one small shift you can make today to start unburdening your nervous system

About Courtney Townley

Courtney has been helping women take better care of themselves with more consistency and ease for over 20 years. She teaches women how to rebuild their relationship with themselves so they can experience deep health, purpose, and impact. She’s the host of the Grace & Grit podcast and the author of The Consistency Code.

Connect With Courtney

• Website: GraceandgritGrace & Grit with Courtney Townley
• Instagram: Instagraminstagram.com/gracegrit
• Book: TheconsistencycodeThe Consistency Code: A Midlife Woman’s Guide to Deep Health and

🎥 Register for my FREE live workshop : The 4-Step Method To Stop Feeling Obsessed With Food

📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health

💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/

🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy, to have step-by-step guidance, accountability and support.


DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

If you’ve been trying to change your your relationship with food or eating habits… but feel like you keep repeating the same patterns no matter HOW HARD you try, this episode is going to show you why.

Because the issue that you don't have enough information or knowledge.

The issue is in.... your nervous system.

I'm about to share a deeply personal realization I made last week when I noticed that despite journaling, meditating, and “doing all the right things,” I still felt overwhelmed, stuck, and unable to shift certain patterns.

I finally realized what I was missing.

In this episode, you're going to learn:

• Why you can want change deeply but still feel unable to create it

• How a chronically stressed nervous system keeps old patterns in place

• The subtle signs your body is living in survival mode

• Why constant stimulation and busyness make healing harder

• The surprising role boredom and stillness play in real change

PLUS! At the end of the episode, I'm leaving you with an actionable challenge that's going to help regulate your nervous system, shift out of survival mode, think more clearly and finally start experiencing real change in your relationship with food.

🎥 Register for my FREE live workshop : The 4-Step Method To Stop Feeling Obsessed With Food

📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health

💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/

🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy, to have step-by-step guidance, accountability and support.


DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

“What if I’ve dieted for so long that I’ve permanently damaged my metabolism?”

This is a question I hear a lot. If you’ve spent years restricting, tracking, cutting carbs, pushing through hunger, over-exercising, … it makes sense that your body doesn’t feel the same anymore.

Maybe you’re exhausted.

Maybe you’re lifting weights but not building muscle.

Maybe you’re barely hungry all day… then ravenous at night.

Maybe the second you loosen control, your brain screams, “You’re going to gain everything back.”

In this episode, I sit down with Ashley Fillmore - professional nutrition coach, health educator and certified personal training with nearly 20 years of experience helping women heal their metabolism , balance their hormones and achieve body-composition changes that last a lifetime.

We talk about:

• What “metabolic adaptation” really is

• Why chronic restriction down-regulates your metabolism

• The difference between intentional healing and chaotic rebound eating

• Why swinging from restriction to bingeing feels so awful

• Signs your metabolism needs support

• And the question everyone is afraid to ask: Is it repairable?

This conversation is so compassionate and science-informed. You're going to walk away knowing how to begin supporting your metabolism without obsessively tracking or white-knuckling your way through another plan.

Connect with Ashley:

• Website & Coaching: https://www.metabolicfix.com/one
• Podcast: https://www.metabolicfix.com/podcasts/cheers-to-your-success
• Instagram: @ashley_fillmore1
• Free Phase Assessment Quiz: https://www.metabolicfix.com/phase-quiz
• Free Hormone Assessment and Hormonal Guide: https://www.metabolicfix.com/hormone-quiz

🎥 Register for my FREE live workshop : The 4-Step Method To Stop Feeling Obsessed With Food

📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health

💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/

🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy, to have step-by-step guidance, accountability and support.


DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

Chances are, that you are already abundantly aware that too much of your worth is attached to your body. Maybe...

• Your mood changes depending on the number on the scale
• You feel more confident on “good body” days and want to hide on “bad” ones
• You believe you’ll finally feel worthy once you lose the weight
• You postpone photos, dating, trips, clothes… until you look different
• Compliments about your body feel like they give you life
• Criticism about your body feels like a punch to the gut

And underneath all of that, there’s this quiet belief: “If my body isn’t good enough, I’m not good enough.”

This can feel like an incredibly difficult belief to dismantle, especially because it's likely been your driving force for years - or even decades.

You could try affirmations all day long, and a thousand people could repeat the phrase "your body is the least interesting thing about you", and yet... that honestly doesn't really help. The sentiment is nice, but at the end of the day, you still feel like your body changing is the worst thing that could ever happen to you.

So the natural question is :"how the heck do you ACTUALLY detach your worth from your body?"

...in a way that works. That's what we're talking about in this episode.

First, we're going to look at the ways in which this belief is actually getting in the way of your goal - which is to create a life of health, happiness, peace, joy and fulfilment. So...we have to rewire that.

And then, we're going to talk about how to actually separate your worth from your body: recognizing that your value as a human being is inherent and unchanging, regardless of your size, shape, weight, or how your body looks on any given day.

This is suchhhhh a good one! So let's get into it 🎙️

🎥 Register for my FREE live workshop : The 4-Step Method To Stop Feeling Obsessed With Food

📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health

💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/

🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy, to have step-by-step guidance, accountability and support.


DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

Are you someone who is locked in with food during the week? You're disciplined, structured, productive, following your eating plan, no "junk" food in the house... being "good"...

And then as Friday night hits, it's like a switch flips.

You can finally relax, allow yourself to have the foods you've been avoiding, and you end up eating in a way that doesn't feel great for your body throughout the entire weekend.

So you tell yourself: “It’s fine. I’ll just get back on track Monday.”

In this episode, we're talking about how this pattern might be showing you something deeper in your relationship with food and why it's something that we absolutely want to address.

I know this cycle very well, because I repeated it for years. What I didn't realize at the time is that it was keeping me stuck in fear, anxiety and lack of trust around food.

I talk about:

• The fear of weight gain that keeps you gripping so tightly
• Why avoiding certain foods keeps the fear alive
• How bringing previously “trigger” foods back into your home actually builds trust
• The carrot cake experiment Luke did that completely shifted his belief around losing control
• Why your future self with food freedom is not stuck in this weekday/weekend divide

If you want to get to a point where you can enjoy ALL foods without any fear of losing control...

Where the weekends are just like any other day...

And where you truly have the balance and consistency that help you feel great in your body...

This episode is for you.

Resources Mentioned:

Get my 8-Step Guide To Eat Your Trigger Foods Without Losing Control : https://sabrinamagnan.com/triggerfood

🎥 Register for my FREE live workshop : The 4-Step Method To Stop Feeling Obsessed With Food

📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health

💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/

🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy, to have step-by-step guidance, accountability and support.


DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

Most of us have been taught to live our lives according to what is the "right" or "wrong" thing to do.

We look to others. We compare. We copy. We see something that's working for someone else, so we try to replicate it.

But that keeps us disconnected from our own individuality. No two humans are designed the same. There's no one-size-fits-all approach to health, nutrition, movement, self-care, relationships, career, or really ANY area in our life.

We're all unique. And the only way to create a life that lights you up - that makes sense for you, that feels good, that aligns with your purpose and your genetic makeup - is through your body and intuition.

Your body has infinite wisdom, and it's always ready to communicate with you. But most of us have never been taught how to listen.

So in this episode, I'm joining by Cassandra Bodziak - mindfulness author, holistic wellness guide, and the author of The Mindful Table - to talk about how to reconnect with your body’s wisdom and intuition after years of dieting, overriding yourself, and outsourcing trust to rules, plans, and “experts.”

You're going to learn:

• Why intuition isn’t a personality trait but a skill you can relearn
• How dieting trains you to override your body’s signals
• Why hunger, cravings, and fatigue are forms of communication, not problems to fix
• Practical strategies to build trust with your body again
• How food struggles soften when your body finally feels heard

If you’ve been wanting to stop outsourcing your life decisions and start trusting yourself, this conversation is for you.

Connect with Cassandra:

Website: https://cassandrabodzak.com
Instagram: Instagraminstagram.com/cassandrabodzak
Facebook: FacebookLog in or sign up to view
Substack: SubstackCassandra | with intention | Substack
Book: CassandrabodzakThe Mindful Table ⋆ Cassandra Bodzak

🎥 Register for my FREE live workshop : The 4-Step Method To Stop Feeling Obsessed With Food

📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health

💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/

🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy, to have step-by-step guidance, accountability and support.


DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

If you’ve been trying to heal your relationship with food for years (or decades), and you’re still not where you want to be, this episode is for you. Because today we’re talking about a invisible belief that lives so deep, most women don’t even realize it’s running the show.

I dive into why your nervous system has built protective armor after years of false starts, “failed” diets, and the kind of hope that felt amazing… until it turned into disappointment, shame, and another Monday restart.

In this episode, I’ll walk you through:

• The simple question that exposes your default future (and what it reveals about your subconscious beliefs)
• Why your brain uses the past to predict the future, even when it keeps you stuck
• The 6 sneaky ways the “I can’t change” belief sabotages your progress
  • turning a hard day into “I failed”
  • filtering for proof you’re doing poorly (hello, RAS)
  • avoiding support or not fully implementing it
  • getting stuck in research mode instead of action mode
  • looking for a way out instead of getting curious
  • not allowing wins to actually sink in
• The “guardian of your mind” that will delete, distort, or generalize your progress so it can stay right
• Why this isn’t about motivation, it’s about safety (and the hot stove analogy you’ll never un-hear)

Journal prompts

1. If the part of me that doesn’t believe change is possible could talk, what is she afraid would happen if I started to believe I could truly heal my relationship with food?
2. What do I secretly believe about myself and food that I’ve never said out loud (or never let myself fully look at)?

Want support applying this work?

If you’re done doing this alone and you want a real framework plus coaching and community support, you can learn about Food Freedom Academy at www.sabrinamagnan.com/ffa

🎥 Register for my FREE live workshop : The 4-Step Method To Stop Feeling Obsessed With Food

📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health

💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/

🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy, to have step-by-step guidance, accountability and support.


DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

If you’ve ever thought, “I know I should eat more… so why does the idea of it freak me out?” this episode is for you.

Maybe you’re rigid with calories or portions.

Maybe you’re constantly hungry, tired, or thinking about food.

Maybe you’re technically eating what you’ve been told is “enough,” but your body is saying otherwise.

And yet, when you even think about eating more, your chest tightens. Panic kicks in. Fear takes over.

In this episode, we’re talking about why that happens and why it has nothing to do with willpower or discipline.

I’m breaking down:

• Why MOST women are not actually under-eating without knowing it
• The two types of under-eating most women don’t realize they’re stuck in
• Why not eating enough creates constant food noise, cravings, and exhaustion
• The difference between knowing you need to eat more and actually being able to do it
• Why your nervous system might interpret eating more as a threat
• How control around food becomes a safety strategy
• What actually helps you move through the fear without forcing yourself

If eating LESS has felt safer than eating enough…

This episode will help you understand what’s really going on beneath the surface and how to begin creating safety with food again, so that you can:

→ Reduce food noise and constant hunger

→ Have more energy, focus and concentration

→ Reduce cravings and binges

→ Reduce brain fog

→ Meet your fitness goals

And overall, feel SO much better throughout your day.

🎥 Register for my FREE live workshop : The 4-Step Method To Stop Feeling Obsessed With Food

📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health

💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/

🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy, to have step-by-step guidance, accountability and support.


DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.