Today we welcome Ellen Lunay, the founder of Here: A Pop-Up Shop in Annapolis, whose life took a dramatic turn when a routine mammogram in August 2022 revealed breast cancer. At 54, at the same moment she'd just dropped her oldest daughter off at college and was prepping for her fall pop-up shop, Ellen found herself walking through surgery, radiation, business care and motherhood all at once.

In this episode, El opens up about what carried her through: the power of community over competition, learning how to ask for help, embracing grace and boundaries, and why sharing your story matters. If you’re navigating a health challenge, a business hurdle, or wondering how to build meaningful connections in your life, you’ll want to hear this.

In this episode:

• How Ellen discovered the diagnosis and how she responded immediately.
• Why the community she built through her business became one of her greatest supports.
• The difference between being the giver and being willing to receive help.
• How naming your story actually helps calm your nervous system and guide decisions.
• Why rest, grace and boundaries are essential — especially when you’re used to “hustle.”
• What’s changed for Ellen for the better since her diagnosis — how she now shows up differently in business, in motherhood, in life.
• Words of encouragement for anyone facing big change or a health scare: how to breathe, how to advocate, how to accept help.

This episode was brought to you by Leading Lady Coaching. Learn more here: https://leadinglady-coaching.com/

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 El: Website: https://www.hereapopupshop.com/ Instagram: https://www.instagram.com/hereapopupshop/ Read El’s Chapter in We Lead: https://www.amazon.com/We-Lead-Connection-Community-Collaboration/dp/1961493527

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

Halloween is here and so are the overflowing candy buckets, sugar highs, and parental questions about how much is too much. In this episode, Tara, Elizabeth, and Maria have a real, honest conversation about what it looks like to help kids enjoy Halloween candy without guilt, fear, or restriction.

You’ll hear personal stories from childhood Halloween memories, the “Switch Witch” phase, and how each host has evolved in their approach as parents. Together, they break down how to raise intuitive eaters who can enjoy the fun of Halloween and learn how to listen to their bodies.

In this episode:

• Why restricting candy often leads to binging later
• How to give kids freedom around sweets without losing structure
• What “intuitive eating for families” actually looks like in practice
• The power of letting kids experience their body’s feedback (“my tummy hurts”)
• How to talk about candy without making it “good” or “bad”
• Setting up mealtimes that help everyone feel nourished before the candy rush
• Modeling self-compassion and balance—for your kids and yourself

Wellness: Rebranded is turning 3 years old! We are hosting a live birthday party on October 23rd in Annapolis and would love for you to join. Learn more about the party here: https://www.eventbrite.com/e/1579100093889?aff=oddtdtcreator

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

Intuitive Eating Starter Kit: Use code PODCAST to get this for just $14 https://elizabethharrisnutrition.com/starterkit

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

Trainers: Become the Go-To Expert at Your Gym with Tara’s free mini course: https://www.taradeleonfitness.com/

Maria Winters, LCPC, NCC

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

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

Website: www.thecoachingtherapist.com

​​If you’ve ever wondered, “Is my teen just moody—or is something deeper going on?” this one’s for you.

In this candid conversation, we sit down with Dr. Melissa Wellner, double board–certified adult, child & adolescent psychiatrist and founder of Annapolis Psychiatry, to break down what’s typical vs. concerning, how to start supportive (non-scary) conversations, when to loop in a pro, and why caring for your mental health is part of caring for your kids.

In this episode:

• The gut-check for moms: when to trust your instincts and call the pediatrician
• School says they’re fine…but your gut says otherwise (what to do next)
• Masking: why high achievers can still be struggling
• Age-by-age trends: anxiety in younger kids, depression in tweens/teens, and how conditions overlap (ADHD + anxiety)
• Therapy vs. medication: what’s first-line, what’s optional, and how to think about timing
• Scripts to start the talk without stigma (and without embarrassing your teen)
• The mom side: guilt, mental load, and setting boundaries without shame

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

Wellness: Rebranded is turning 3 years old! We are hosting a live birthday party on October 23rd in Annapolis and would love for you to join. Learn more about the party here: https://www.eventbrite.com/e/1579100093889?aff=oddtdtcreator

Connect with Dr. Wellner:

Website: https://annapolispsychiatry.com/ Listen to the Parenting Shrinkwrapped 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

If “balance your hormones” feels like a wellness buzzword, this conversation will be a breath of fresh air. Tara and Elizabeth sit down with Gregory Dodell, MD—board-certified endocrinologist, owner of Central Park Endocrinology, and the brain behind Everything Endocrine on Instagram—to unpack hormones without diet culture.

Dr. Dodell shares his evolution to weight-neutral, stigma-free care, explains what hormones actually are, and gives clear, practical guidance for PCOS, thyroid health, cortisol, and when GLP-1 medications make sense.

We also cover the lab tests worth asking for, why strength training matters, GLP-1s, and how to navigate the “just lose weight” directive so many patients still hear. Consider this your evidence-informed, compassion-first hormone primer.

In this episode:

• Dr. Dodell’s shift from weight-centric training to weight-inclusive care
• Hormones 101: pituitary → thyroid feedback loops, cortisol basics
• PCOS made simple: insulin resistance as the foundation
• “Balance your hormones” claims—what helps and what’s hype
• Lab panels to discuss with your provider (and how often)
• GLP-1 meds: when they help, red flags, and the importance of monitoring + muscle
• How to respond when a provider says “just lose weight”

Connect with Dr. Dodell:

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

Website: https://www.centralparkendocrinology.com/

Wellness: Rebranded is turning 3 years old! We are hosting a live birthday party on October 23rd in Annapolis and would love for you to join. Learn more about the party here: https://www.eventbrite.com/e/1579100093889?aff=oddtdtcreator

Tune into My Entrepreneurial Life hosted by Jen Hawat for a behind the scenes look at building, launching and growing your online business! https://www.jenhowat.com/podcast

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

When you think about health, you probably picture food and exercise. But the truth is, health is shaped far more by social determinants of health—the conditions in which we live, learn, work, and connect.

In this episode we break down what social determinants of health really are, why they matter, and how they can shape your wellbeing just as much (or more) than diet and exercise. By understanding the social determinants of health, you can drop the shame, find more compassion, and focus on the areas of wellness that truly support your life.

You’ll learn:

• What social determinants of health mean and why they’re often overlooked in wellness culture
• The surprising impact of your zip code and neighborhood on life expectancy
• How education and income level are tied to long-term health outcomes
• The role of community and social support in reducing risk of early death
• Why chronic stress and financial wellbeing can affect every organ system
• How sleep, creativity, volunteering, and career satisfaction improve wellbeing beyond the gym or kitchen
• What NEAT (non-exercise activity thermogenesis) means and why everyday movement matters

If you’ve ever felt pressured to “eat perfectly” or “work out more” to be healthy, this episode will help you zoom out. You’ll see how whole-person wellbeing is shaped by environment, relationships, and access—not just personal choices.

Wellness: Rebranded is turning 3 years old! We are hosting a live birthday party on October 23rd in Annapolis and would love for you to join. Learn more about the party here: https://www.eventbrite.com/e/1579100093889?aff=oddtdtcreator

This episode was brought to you by Leading Lady Coaching. Learn more here: https://leadinglady-coaching.com/

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/

Resources:

Our episode on 10k steps: https://podcasts.apple.com/us/podcast/wellness-rebranded-intuitive-eating-diet-culture-mental/id1651744916?i=1000716434613

Intuitive Eating Starter Kit: Use code PODCAST to get this for just $14 https://elizabethharrisnutrition.com/starterkit

Tara’s in-person Progressive Relaxation class – November 18th at 7 PM – Relax and Renew: An Hour of Progressive Relaxation with Tara: https://checkout.square.site/merchant/FAFGA8EEASMD9/checkout/OQPHVJYKUKEMAJPRBFIJ2QDX

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

What if your doctor could “prescribe” a nature walk, a museum visit, or coffee with a friend—and it actually improved your health? In this episode, we explore social prescribing, a growing global movement that connects people to non-clinical supports proven to enhance physical, mental, and social well-being.

Rebecca (Becky) Hass, certified life coach, Programming & Outreach Manager for Anne Arundel County Public Library, and author of 101 Seeds for Library Joy, shares how she combines positive psychology with community engagement through her consulting company, Joy Work, LLC.

In this episode:

• What social prescribing is—and why it started in the UK
• How “link workers” and community navigators connect people to art, movement, nature, volunteering, and more
• The loneliness epidemic and why social health belongs beside physical and mental health
• Real stories from libraries, gyms, and neighborhoods proving that connection heals
• Barriers (transportation, awareness, “sick-care” systems) and what pilots in the US are testing
• How to self-prescribe joy and belonging—without waiting for a doctor’s note

Connect with Becky:

Website: https://joyworkllc.com/

LinkedIn: https://www.linkedin.com/company/joy-work-llc

Resources:

Intuitive Eating Starter Kit: Use code PODCAST to get this for just $14 https://elizabethharrisnutrition.com/starterkit

Trainers: Become the Go-To Expert at Your Gym with Tara’s free mini course: https://www.taradeleonfitness.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

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

Ever catch yourself spiraling from “I ate a bagel” to “welp, day’s ruined”? Today Maria and Elizabeth unpack the sneaky thought patterns that mess with our wellness and show you how to call them out, reframe them, and move on with a lot more self-compassion.

In this episode, we are diving into why thoughts aren’t facts and how the thoughts–feelings–actions triangle drives our choices. Using real-life examples, from the intuitive eating “what-the-hell” effect to the classic “I said one wrong word; I’m a failure”, we break down common cognitive distortions and teach practical ways to reality-check and rewire them.

In this episode:

• Why thoughts aren’t facts—and why it matters for your wellness journey
• The “what-the-hell” effect in intuitive eating and how it relates to black-and-white thinking
• How catastrophizing turns one mistake into a worst-case scenario
• The tendency to discount positives and why accepting compliments feels hard
• Labeling ourselves or others and how it limits growth
• Practical strategies to reality-test your thoughts and build more flexible thinking

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

Resources:

Intuitive Eating Starter Kit: Use code PODCAST to get this for just $14 https://elizabethharrisnutrition.com/starterkit

Trainers: Become the Go-To Expert at Your Gym with Tara’s free mini course: https://www.taradeleonfitness.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

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

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/

Friendships are one of the most important pieces of our health and wellness puzzle, but in midlife, they can look very different than they did in our 20s or 30s. Some friendships fade, some deepen, and some need a little “redesigning” to stay healthy and supportive.

In this episode, we get real about the ups and downs of friendships in our 40s, 50s, and beyond. From the pain of being ghosted by a lifelong friend to the relief of no longer putting up with draining relationships, we explore how midlife changes our approach to connection, boundaries, and community.

We share personal stories—both heartbreaks and joys—and talk about why friendships are not just emotional, but also physical health lifelines. You’ll hear about redesigning relationships, the role of boundaries, and why even one or two solid friendships can be more powerful than a dozen “okay-ish” ones.

In this episode:

• Why some friendships naturally fade (and why it’s not always about you)
• How to “redesign” a friendship before letting it go
• The role of confidence, clarity, and boundaries in midlife relationships
• Why loneliness—physical or emotional—can harm health more than you realize
• How strong friendships can become an essential part of your wellness journey

Resources:

Intuitive Eating Starter Kit: Use code PODCAST to get this for just $14 https://elizabethharrisnutrition.com/starterkit

Trainers: Become the Go-To Expert at Your Gym with Tara’s free mini course: https://www.taradeleonfitness.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

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