Do you ever feel like you’re doing everything right all day only to lose control with food the second you walk through your front door? Most people think they have a willpower problem, when they actually have an unmet physical or emotional need.

It can be common to feel like you’re stuck in a cycle of grazing through the kitchen after a long day of work. Many people try to choose healthy-habit snacks like carrots when they secretly want something sweet, leading to a cascade of overeating. Others are struggling with feeling disconnected from our hunger cues, unsatisfied with their food choices, or decision fatigue.

Finding peace with your evening routine is absolutely possible. But instead of searching for more willpower, we want to help you understand what needs your body may be trying to communicate to you.

In this episode, you’ll learn:

• Why you experience phantom eating when your actual physical needs are not being met
• How to build a wind-down routine to transition from a stressful day without a snack spiral
• The way to identify hidden patterns in your wellness journey to regain a sense of control
• What it feels like to move away from diet culture and toward true food freedom
• How mindful eating and satisfying snacks can help you end the cycle of rebound eating
• We also touch on how decision fatigue contributes to emotional eating and why you must trust the process of learning to listen to your body.

Taking these steps will help you prioritize your emotional wellness, and build a more supportive relationship with food. By choosing satisfying snacks and practicing intuitive eating, you can start to trust yourself again in the kitchen.

Let’s rebrand wellness together!

Elizabeth, Tara & Maria

If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

Capture those precious early moments right in the comfort of your own home with Maryland-based photographer Casey Boss.

Book your maternity or newborn session today: https://www.caseyelainephotos.com/

Instagram: @caseyelainephotography 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 Take the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz

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 ever felt discouraged by what you see in fitness posts online? A scroll through your feed can quickly stir up body image issues, especially when before and after photos are used as proof of success. But what these photos often leave out is important context like effort, mindset, and overall well-being.

In this episode, we take a closer look at the impact of transformation marketing and how it shapes our ideas about health. You’ll hear why these visuals often reflect diet culture and social media influence, instead of reflecting what really matters. They rarely capture non-scale victories or signs of emotional wellness and self-worth that are harder to see, but more meaningful over time.

We talk about how constant exposure to “ideal” bodies can trigger weight stigma and lead to harmful patterns like weight cycling. These messages can pull you away from intuitive eating, movement that feels good, and even connection with your body. The pressure to chase visual results can chip away at confidence and joy in the process.

Instead of relying on narrow ideas of success, we explore what real progress looks like in everyday life. Think strength gains, reduced pain, improved energy, or simply feeling calm in your body. These shifts reflect true health, even if they never show up in a photo.

You’ll also learn how to step back from harmful messages by doing a digital detox. Curating your feed can create more space for things that align with health at every size, mental health in fitness, and body neutrality, so you can start defining wellness in your own terms.

In this episode, you’ll learn:

• What before and after photos miss about your actual progress
• Why body image messaging in fitness often leads to emotional stress
• How intuitive eating and body neutrality shift the focus toward self-worth
• The connection between transformation marketing and weight stigma
• Steps to reclaim your feed and prioritize mental health in fitness

If this episode helped you see fitness culture in a new light, share it with a friend who’s ready to ditch the pressure and define progress on their own terms. Let’s rebrand wellness together!

Elizabeth, Tara & Maria

If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

Ditch the stress, keep the sparkle! Let Klean’s expert team handle the mess! Book your cleaning now and feel the difference! ✨

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

Website: https://krissklean.com/

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 Take the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz

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

Do you ever feel like you're doing everything “right” with food, but still feel stuck in your body and unsure about your choices? Maybe you’ve tried to eat clean, count points, or follow the plan, only to feel even more confused or frustrated.

In this episode, we open up about the deep impact of diet culture. From childhood restrictions to careers shaped by body expectations, we share how messages around body image, weight, and control shape our choices long before we realize it.

This honest conversation explores the roots of disordered eating, the guilt of emotional eating, and the struggle to feel at home in a changing body. You’ll hear how cultural pressures and family patterns can shape your choices around eating, increase food obsession, affect your sense of body autonomy, and lower your confidence in making decisions about food and movement.

You’ll learn how phrases like “clean eating” and “getting your body back” after pregnancy feed into the binge restrict cycle, reinforce weight stigma, and disrupt the ability to connect with your body’s needs. If you’ve ever blamed yourself for a craving or tied your worth to your reflection, this is a safe space to pause and ask why.

We share what helped us move toward intuitive eating and how shifting to an anti-diet approach allowed us to find real food freedom. Whether you're navigating life in a post-pregnancy body or just tired of chasing food rules, this episode will remind you that you can support your health without judgment or control.

What you’ll learn in this episode:

• How childhood messages around food can lead to lasting patterns
• What makes a relationship with food feel obsessive or disconnected
• Why body image pressure shows up differently across life stages
• How generational beliefs and culture shape your approach to eating
• What it looks like to shift toward body trust, compassion, and calm

If your brain is always spinning about meals or your value feels linked to a number, you're not alone. There’s a gentler path grounded in intuitive nutrition, body acceptance, and health at every size. It starts with curiosity, not criticism.

Let’s rebrand wellness together!

Elizabeth, Tara & Maria

If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

Ditch the stress, keep the sparkle! Let Klean’s expert team handle the mess! Book your cleaning now and feel the difference! ✨

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

Website: https://krissklean.com/

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 Take the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz

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