This episode isn’t about counting calories, skipping pie, or trying to “earn” your meal. It’s about healing from the inside out.
In this episode, we talk about how to show up to your holiday with intention, not obsession. You’ll learn how to fuel your body, enjoy your favorite foods, and reset afterward without guilt, shame, or punishment.
Whether you’re hosting or just trying to survive family dynamics and casseroles, this episode helps you stay grounded, kind to yourself, and connected to what really matters.
In this episode:
How to prep your mindset and your plate before the meal
Simple ways to stay present while eating without overthinking
How to actually enjoy your food without spiraling afterward
The energy of balance vs. the illusion of control
What healing looks like when no one’s watching
This is your reminder:
You don’t need to perform balance. You just need to practice it.
Thanksgiving isn’t a test of your discipline. It’s a chance to honor your energy, your peace, and your leadership, from the inside out. 🧡
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If you're doing everything right… tracking your food, training hard, getting your steps in… but the scale won't budge and your body feels inflamed, bloated, and exhausted... you're not broken. You're in survival mode.
In this powerful episode, we unpack why chronic stress blocks fat loss and how to work with your body, not against it.
This episode is for you if:
Your body doesn’t care about aesthetics when it feels unsafe. Fat loss is not just about calories in vs. calories out, it's about your nervous system. Tune in!
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What if the hardest part of the holidays… isn’t the food, but the family roles we never chose?
In this powerful episode of The Mindset Mirror Connection, we peel back the invisible layers of dysfunctional family roles: the Hero, Scapegoat, Lost Child, Mascot, Caretaker, and Truth-Teller, and how they silently show up every year around the holiday table.
Inside this episode:
Why you feel drained, anxious, or “triggered” with family, and what to do about it
How family comments like “You’ve changed” reveal unhealed pain (not your flaws)
The truth about food pressure and how it masks deeper control dynamics
5 transformational steps to reclaim your peace, boundaries, and identity during the holidays
This isn’t just about surviving the season, it’s about healing old patterns that no longer serve you. One breath, one boundary, one choice at a time. ❤️🩹
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Are you secretly burning out during the holidays, while pretending everything’s fine?
In this episode, Christina unpacks 5 early warning signs of burnout in women, especially during high-pressure seasons like Thanksgiving and Christmas.
You'll learn:
What burnout really is
How historical trauma + nervous system stress create patterns of exhaustion
Signs you're "tired but wired", snapping more easily, or feeling emotionally flat
Why women overextend themselves around the holiday and how to stop
Trauma-informed strategies to protect your energy, regulate your body, and feel joy again
This isn't just another productivity podcast. It's a grounded, honest, and liberating look at how women are taught to perform instead of rest, and how to break free from burnout loops for good.
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Struggling to control your eating during the holidays? It's not your willpower. It’s your nervous system.
In this powerful episode, we're breaking down the truth behind holiday food noise, scarcity mindset, and why boundaries, not restriction, are the missing piece for high-achieving women during the festive season.
What you'll learn:
The psychological root of food noise and binge eating during the holidays
How labeling food as “bad” fuels emotional scarcity
The role of boundaries in emotional safety
How “all-or-nothing” thinking traps you in a cycle of restriction and rebellion
✨ This episode is for women who are tired of dieting before the holidays only to spiral into guilt, bloat, and emotional chaos.
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In this special Q&A episode, we're diving deep into the real questions from our amazing Facebook group community.
Questions we’re covering:
Can you really lose weight and keep your booty?
What to do when you’re “too busy” to work out?
How long until you see real results?
Are diets even worth it anymore?
Building sustainable habits that actually stick
Whether you're just starting your wellness journey or have tried everything under the sun, this episode is for YOU. 💕
Let's cut through the confusion, ditch the guilt, and get honest about what works and what doesn’t.
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If setting boundaries makes you feel selfish or guilty, this podcast episode is your turning point.
In this episode, we explore why boundaries are the secret to lasting weight loss and not just physical boundaries, but emotional, mental, energetic, and time boundaries that are essential for sustainable transformation.
Topics Covered:
What boundaries really are (and aren’t)
6 types of boundaries every woman needs
Why saying “no” isn’t selfish
How to overcome guilt after setting boundaries
Boundaries as reparenting and nervous system care
Tune in now!
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Hitting your macros doesn’t have to feel like punishment or perfection.
In this episode, we’re diving deep into smart, simple, sustainable food swaps that help you stay on track without ditching your favorite meals.
What We Cover:
The mindset shift that makes macro tracking way less stressful
How to simplify proteins, carbs, and fats into daily wins
Genius food swaps you can start today (and actually enjoy)
Real talk about pizza, wine, and weekend meals
Why flexible nutrition actually helps your hormones and cravings
🎧 Tune in and learn how real women eat for results…and for life.
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Are your hormones really the reason you can’t lose weight or is it the habits, mindset, and “wellness” lies you’ve been sold for years?
In this bold, no-BS conversation, Christina sits down with Beth Ferrico, to expose the truth about fat loss, menopause, mindset, and why the wellness industry can be just as toxic as diet culture.
Beth opens up about her journey from bartending and burnout to becoming a six-figure fitness coach and sober powerhouse. Together, they unpack why most women are always dieting but never in a real deficit, how to overcome the “I’m too old” mindset, and why supplements and shortcuts (like GLP-1s and peptides) are not the solution.
If you’ve ever blamed your hormones, your metabolism, or your age — this episode is your wake-up call.
🔗 Connect with Beth:
Instagram: @bethferacofitness
Website: bethroccofitness.com
Podcast: Cut the Crap with Beth & Matt
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Are you stuck in a constant calorie deficit but not seeing results?
In this episode, we break down the four essential phases of change: deficit, reverse dieting, maintenance, and surplus. Christina explains the science, the psychology, and the strategy behind each phase so you can eat more, stress less, and still reach your goals.
You'll learn:
How to stop obsessing over fat loss and start fueling your body
What your body actually needs in each phase of change
Why your mindset matters more than your macros
How to maintain results without restriction or burnout
Tune in to understand metabolic health and sustainable fat loss!
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What if your perfectionism isn’t a personal flawm but your body’s brilliant strategy to feel safe?
In this powerful episode, we explore the hidden link between perfectionism, control, and weight struggles through the lens of nervous system regulation, trauma-informed psychology, and self-compassion.
Inside this episode:
Why your inner “good girl” can’t rest
How your nervous system learned that love = achievement
The two types of perfectionism: Avoider vs. Achiever
Somatic signs that perfectionism lives in your body
Practices to rewire self-worth beyond performance
This episode offers a fresh perspective that’s gentle, embodied, and freeing. Tune in now!
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Yes, you can keep candy in the house and still lose weight!
Struggling with the fear that having candy in your home will sabotage your progress? You’re not alone. “If I buy it, I’ll eat the whole bag…” Sound familiar? This episode will show you exactly how to move from fear of food to self-trust and confident leadership around it.
What You’ll Learn:
How perfectionist beliefs around sugar actually backfire
Why restriction fuels cravings (and what to do instead)
How to enjoy candy without guilt using attuned eating + structure
Holiday-specific tips to build food freedom during tempting seasons
Share this episode with someone rewriting their food story. Tag me with your biggest aha or candy breakthrough!
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In this episode, we sit down with Dr. Megan Zimmerman, PT, DPT, PCES, a leading pelvic floor physical therapist specializing in women’s health, pregnancy, and postpartum care. If you’ve ever wondered what exactly the pelvic floor does or why issues like leaking, back pain, painful sex, and frequent urination are so common, this conversation is for you.
This episode offers actionable advice, expert insights, and real talk about the issues many women silently struggle with!
Connect with Megan:
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Are you stuck in self-doubt, burnout, or shame, and not sure why?
These 3 toxic thoughts might be running in the background of your mind, keeping you stuck in patterns of overthinking, perfectionism, and emotional exhaustion.
In this episode, we explore:
The 3Ps of negative thinking
Real-world examples of these thought traps in work, relationships, and body image
Tools to shift from distress to resilience, without toxic positivity
How to break free from hopelessness, shame, and spirals of self-sabotage
Hit play now!
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Tired of yo-yo dieting, quick fixes, and programs that promise results in 30 days only to leave you right back where you started?
In this episode, we break down the truth about weight loss: how long it actually takes with consistent diet and exercise, and why the slower path is the only one that really works.
This episode uncovers:
Why yo-yo dieting slows your metabolism and damages long-term progress
What actually changes in your body during the first 12 weeks of a program
The difference between quick weight loss and lasting fat loss
Tune in now!
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Have you ever felt emotionally drained, anxious, or overwhelmed after watching the news? You’re not alone, and it’s not “just in your head.”
In this episode of The Mindset Mirror Connection, we explore the powerful effects of vicarious trauma, national trauma, and how the nervous system responds to ongoing collective stress.
We also dive into the neuroscience behind chronic stress, the amygdala’s role in processing fear, and why your brain doesn’t know the difference between personal and collective trauma.
Tune in now to reclaim your clarity, energy, and peace of mind.
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⚠️ Trigger Warning: This episode contains discussions of mental illness, eating disorders, addiction, and suicide. Please take care while listening, and seek support if needed. You are not alone.
This episode dives deep into the real science behind dopamine addiction, and why it's not just about drugs or alcohol.
Coach Liv MacVicar-Flug from The Mindset Over Matter shares her raw and personal journey of overcoming an eating disorder and drug addiction, and how dopamine was at the root of it all.
Whether you’re battling compulsive behaviors, doomscrolling, or just trying to unplug, this episode will equip you with science-backed solutions and inspiration to reset your brain.
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Burnout isn’t a personal failure—it’s an energy math problem.
In this episode, we break down what it really means to track your energy budget the same way you track time or money and why ignoring it leads to physical, mental, and emotional burnout.
We’ll explore:
Whether you’re feeling drained, burned out, or simply tired of glorifying hustle, this episode will give you a new lens to redefine productivity and reclaim your capacity.
Listen now!
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Struggling with constant food thoughts, cravings, or mental chatter around eating? You’re not broken. It’s called food noise, and in this episode, we break down the top 10 triggers that increase it and what you can do to reduce it.
These hidden triggers make food feel louder than it should. You’ll learn how to recognize the signs, understand what your body is really asking for, and take clear steps to bring the volume down.
This is a practical, compassionate guide to help you reconnect with your body — no shame, no guilt, no white-knuckling.
Tune in now!
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Struggling to lose weight on 1200 calories or less? You're not alone and you're not broken.
In this episode, we unpack the science behind why weight loss stalls, even on ultra-low calorie diets.
Inside this episode, you’ll learn:
✅ Why you're not losing weight in a calorie deficit
✅ What metabolic adaptation is and how it slows fat loss
✅ How yo-yo dieting damages your metabolism
✅ Why 1200 calories isn't enough (especially in midlife)
✅ How to heal your metabolism and restart fat loss
✅ The impact of perimenopause, menopause, and hormones
✅ Why eating more might be the answer you’ve been missing
If you've been stuck in the 1200-calorie weight loss trap, it's time to break the cycle. Tune in now!
❤️ Take the Menopause Quiz!
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