Nourish with Sarah | Holistic Wellness

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Nourish with Sarah | Holistic Wellness

Sarah Aufdenblatten

80 episodes

19 hours ago

if you’ve been working on your relationship with food but still feel like you’re starting over again and again, this video will show you exactly what’s missing. in this final episode of the Get Ready for 2026 series, I’m sharing the 3 non-negotiables every woman needs to create lasting food freedom, not just short-term progress. these aren’t quick fixes. they’re the practices that turn healing into a lifestyle. you’ll learn: 🌿 the daily body check-in that helps you rebuild trust with your h...

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Health & Fitness

Self-Improvement,

All content for Nourish with Sarah | Holistic Wellness is the property of Sarah Aufdenblatten and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.

if you’ve been working on your relationship with food but still feel like you’re starting over again and again, this video will show you exactly what’s missing. in this final episode of the Get Ready for 2026 series, I’m sharing the 3 non-negotiables every woman needs to create lasting food freedom, not just short-term progress. these aren’t quick fixes. they’re the practices that turn healing into a lifestyle. you’ll learn: 🌿 the daily body check-in that helps you rebuild trust with your h...

Show more...

Health & Fitness

Self-Improvement,

Episodes (20/80)

Nourish with Sarah | Holistic Wellness

the 3 non-negotiables for lasting food greedom in 2026 | part 4

if you’ve been working on your relationship with food but still feel like you’re starting over again and again, this video will show you exactly what’s missing. in this final episode of the Get Ready for 2026 series, I’m sharing the 3 non-negotiables every woman needs to create lasting food freedom, not just short-term progress. these aren’t quick fixes. they’re the practices that turn healing into a lifestyle. you’ll learn: 🌿 the daily body check-in that helps you rebuild trust with your h...

13 hours ago

10 minutes

Nourish with Sarah | Holistic Wellness

how to break the weekend binge cycle for good in 2026 | Part 3

if you eat “perfectly” all week only to spiral into a sunday-night binge, this one’s for you. you’re not lacking willpower. you’re missing a system that actually supports you. in this third episode of the Get Ready for 2026 series, I’m walking you through my step-by-step Weekend Reset Method - the simple, science-based process that breaks the binge-restrict cycle for good. you’ll learn: ✨ why weekend binges have nothing to do with self-control ✨ the four hidden triggers behind sunday-night sp...

1 week ago

11 minutes

Nourish with Sarah | Holistic Wellness

the food freedom foundation you need for 2026 - part 2

if you’ve been trying to heal your relationship with food for months (or years) but still find yourself in the same cycle - restricting, overeating and starting over every monday - this epsiode will change everything. because food freedom isn’t about more discipline or motivation. it’s about building the right foundation. in this second episode of our Get Ready for 2026 series, I’m walking you through the three pillars of food freedom every woman needs before lasting change can happen. you’ll...

2 weeks ago

12 minutes

Nourish with Sarah | Holistic Wellness

stop starting over - become unrecognizable in 2026 - part 1

2026 isn’t about another diet or “fresh start.” it’s about becoming her - the woman who trusts her body, feels calm around food and finally lives free from the binge-restrict cycle. 🤍 in this first episode of my 4-part Get Ready for 2026 series, we’re talking about the identity shift that changes everything. you’ll learn: ✨ why “new year, new me” never works ✨ who the woman you’re becoming actually is ✨ how to start becoming her ✨ the 3 levels of transformation every woman goes through ✨ one ...

3 weeks ago

11 minutes

Nourish with Sarah | Holistic Wellness

what healing your relationship with food actually looks like

healing your relationship with food isn’t linear, perfect or “aesthetic.” it’s real, human and sometimes really messy. 🤍 if you’ve ever looked at wellness influencers and wondered why your healing doesn’t look like theirs.. this episode is for you. i’m breaking down what real food healing looks like: ✨ the myth vs reality of “intuitive eating” and self-love ✨ why the “messy middle” is actually a sign you’re healing ✨ what changes when you start building self-trust with food ✨ how long this pr...

4 weeks ago

10 minutes

Nourish with Sarah | Holistic Wellness

how I handle holidays without food anxiety

if you’ve ever felt anxious about food during the holidays - worried about overeating, guilt or “starting fresh in january” - this one’s for you. 🤍 in this episode, i share exactly how to navigate holiday meals, parties and family gatherings without spiraling into restriction, shame or food anxiety. you’ll learn: the mindset shift that helps you enjoy food without guiltmy practical holiday eating strategies that actually work (without restriction)what to do if you overeat or feel guiltyhow to...

1 month ago

7 minutes

Nourish with Sarah | Holistic Wellness

how to eat for your cycle and actually lose weight (without restrictions)

your menstrual cycle holds the key to easier, sustainable weight loss 💛 if you’ve ever felt like your motivation, cravings or progress change week to week - it’s not willpower. it’s your hormones. in this episode, you’ll learn: how your 4 cycle phases impact hunger, energy, and metabolismwhat + how to eat during each phase for fat loss without restrictionwhy you crave carbs before your period (and why that’s actually a good thing)how to use your hormones to support metabolism, workouts, and r...

1 month ago

9 minutes

Nourish with Sarah | Holistic Wellness

the hormone imbalance keeping you stuck in food obsession

if you think about food 24/7, never feel satisfied, and blame your willpower, this episode is for you. we’re talking leptin, your “i’m satisfied” hormone. when you’re leptin resistant, your brain can’t hear the “we have enough” signal - so you stay stuck in food thoughts, cravings and constant hunger. in this episode you’ll learn: what leptin is + how leptin resistance develops (dieting, stress/cortisol, poor sleep, inflammation, ultra-processed foods)subtle signs your satisfaction hormone ...

1 month ago

11 minutes

Nourish with Sarah | Holistic Wellness

why your metabolism is broken (and how to fix it)

feeling like your metabolism is “broken” after years of dieting? eating 1200 calories, over-exercising and still not losing weight? you’re not crazy - metabolic adaptation is real. the good news: it’s reversible. in this episode, i break down: - what chronic restriction does to your BMR, NEAT, thyroid, leptin/ghrelin + cortisol - why eating more (strategically) can speed up your metabolism - how to rebuild trust with your body and fuel without weight spirals - my 7 metabolism-healing strateg...

1 month ago

14 minutes

Nourish with Sarah | Holistic Wellness

can I heal my relationship with food without gaining weight?

Are you scared that healing your relationship with food will make you gain weight? You’re not alone. So many women stay stuck in the restrict-binge cycle because they’re terrified that food freedom means losing control. In this episode, I’ll break down: ✅ Why the fear of weight gain makes perfect sense (and why it’s keeping you stuck) ✅ What really happens to your body when you stop restricting ✅ The truth about weight changes during healing - restoration, trust-building and stabilization ✅ H...

2 months ago

11 minutes

Nourish with Sarah | Holistic Wellness

the truth about carbs: why restriction is making you gain weight

Still avoiding bread, pasta or rice because you’re scared they’ll make you gain weight? 🍞🍝 Here’s the truth: cutting carbs isn’t fixing your cravings - it’s making them worse. In this episode, I’ll break down: ✅ Why avoiding carbs triggers obsession, bingeing, and fatigue ✅ The real science behind carbs, insulin and metabolism (without the myths) ✅ How to include carbs without gaining weight or losing control ✅ A step-by-step plan to rebuild trust with carbs and your body You’ll walk away ...

2 months ago

11 minutes

Nourish with Sarah | Holistic Wellness

how to trust yourself around food again

Do you feel like you can’t be trusted around food? 🍪🍫 Maybe you avoid keeping certain foods in the house because you’re afraid you’ll eat them all in one sitting. Or you’ve tried to “control” yourself with willpower, only to end up overeating and feeling ashamed. The truth? You’re not broken, addicted or lacking discipline. You’ve simply been taught not to trust your body. In this episode, I’ll share: ✅ Why restriction and food rules actually destroy food trust ✅ The psychology & science ...

2 months ago

14 minutes

Nourish with Sarah | Holistic Wellness

How I Stopped “Feeling Fat” (And How You Can Too)

Do you ever stand in front of the mirror and think “I feel fat”, even when nothing about your body has actually changed? If you keep saying “I feel fat” (even at your goal weight) this epsiode will help. “Feeling fat” isn’t a body problem; it’s an emotional signal (stress, comparison, overwhelm) getting mislabeled. This episode breaks down why that happens and how to stop letting it control your confidence. You’ll learn: - Why “feeling fat” has nothing to do with your actual weight - The hid...

3 months ago

14 minutes

Nourish with Sarah | Holistic Wellness

why you eat your feelings (and what to do instead)

If you’ve ever eaten when you weren’t hungry - just because you felt stressed, sad or overwhelmed - you know how frustrating emotional eating can feel. But here’s the truth: emotional eating isn’t weakness. It’s intelligence. Your brain uses food as a coping mechanism to help you regulate stress, soothe pain or feel safe. In this episode, I’m breaking down: The science behind why your brain turns to food during difficult emotionsThe emotional eating cycle (and why shame keeps you stuck in it)...

3 months ago

14 minutes

Nourish with Sarah | Holistic Wellness

38: 3 Gut Health Mistakes Keeping You Stuck in the Binge Cycle

You’ve done the mindset work. You’ve practiced self-compassion. Maybe you’ve even worked with a therapist. But if you’re still binge eating at night, battling sugar cravings or feeling constantly bloated… your gut might be the missing piece. In this episode, I share the 3 gut health mistakes that keep women stuck in the binge-restrict cycle - and what to do instead to finally reduce cravings, calm your digestion and support long-term food freedom. I’ll break down: The gut–brain connection and...

3 months ago

18 minutes

Nourish with Sarah | Holistic Wellness

37: The Mindset Shift That Stops Emotional Eating for Good

Do you feel like you’re addicted to food or powerless around cravings? I know that feeling deeply, I used to believe the same about myself. But the truth is, emotional eating isn’t a weakness. It’s not about lack of willpower, and it’s definitely not food addiction. In this episode, I share the mindset shift that finally helped me stop emotional eating for good - and it’s got nothing to do with restriction, control or fighting cravings. You’ll learn why your brain turns to food, how shame kee...

4 months ago

12 minutes

Nourish with Sarah | Holistic Wellness

36: How to ACTUALLY Lose Fat & Feel Good in Your Body

If you're tired of restrictive diets, obsessing about calories and feeling like losing fat means sacrificing your mental health, hormones and happiness, this episode is exactly what you need. ✨ Real fat loss isn't about punishing your body - it's about working WITH it.✨ In today's episode, I’m breaking down the *real science* of sustainable fat loss from a holistic perspective. You’ll learn why traditional fat-loss methods (1200 calorie diets, excessive cardio, food obsession) actually sabo...

4 months ago

10 minutes

Nourish with Sarah | Holistic Wellness

35: 5 "Healthy" Habits Keeping Your Body Stuck in Stress Mode

If you’re doing everything “right” - morning workouts, intermittent fasting, obsessively tracking food and steps - but still feeling anxious, exhausted or unable to lose weight, there’s something important you need to know: ✨ Your "healthy" habits might actually be stressing your body more. ✨ In today’s episode, I reveal the top 5 wellness habits praised by diet culture and fitness influencers that secretly sabotage your nervous system and keep your body stuck in chronic stress (fight-or-flig...

4 months ago

14 minutes

Nourish with Sarah | Holistic Wellness

34: Breaking Free from Binge Eating: Another Meal Plan Isn't the Answer

If you’ve been trying every meal plan, macro tracker or "clean eating" challenge to stop binge eating - and you're still feeling stuck - I want you to know one crucial truth: ✨ Another meal plan isn't the answer to binge eating recovery. ✨ Meal plans feel like the solution, but they often lead to MORE binge eating, more guilt and more frustration. That’s because binge eating isn’t just about food. It’s about emotional needs, nervous system regulation and deeper patterns. In today's episode...

5 months ago

13 minutes

Nourish with Sarah | Holistic Wellness

33: I Stopped Trying to Lose Weight and Lost 30 Pounds (Here's How)

If you’ve been stuck in the endless cycle of dieting, bingeing and feeling like a failure every Monday morning - I get you. I spent over 10 years trying what feels like every diet trend out there, losing and regaining weight and feeling completely obsessed with food. Then something totally counterintuitive happened: ✨ I STOPPED trying to lose weight. ✨ And I ended up losing 30 pounds without restriction, calorie counting or stressing over food. In today's epsiode, I'm sharing: Exactly why die...

5 months ago

13 minutes