Heart Led Wellness
Ashlyn Burnett
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The Heart Led Wellness Podcast, hosted by Ashlyn Burnett, a National Board-Certified Health and Wellness Coach, helps women heal their relationship with food using Polyvagal theory and somatic healing. The show teaches listeners to eat intuitively without tracking or rules. New episodes are released weekly.
Jaksot
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179: Brutally honest listener Q+A: bad body image days, exercise, pregnancy, hate comments, personal life updates 15.09.2026 45minHeart Led Exercise? Naturally thin pregnancies? Bad body images days? The meanest hate comment I’ve gotten? We’re going deeppppp today in this listener Q+A! Questions I answer:My experience with volume eating and why I hate itWhat’s my relationship with exercise?How to fight bad body image days?How do you practice holistic health today in a non obsessive way?Somatic practices specifically as an alternative for the chewing/jaw sensation?Spaciousness in the body for intuition / god / creative energy How do you deal with all the hate you get online?What do I do when urge to eat is overwhelming What to do when you can’t stop eating once you start, even in physical pain?How do naturally thin women deal with pregnancy weight gain?Personal life update: what’s been on your mind/overwhelming you?🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: [email protected] Medical Disclaimer -
178: Your excess weight will MELT OFF once you're in this nervous system state 08.09.2026 19minThere’s one specific nervous system state that makes losing excess weight soooo much easier. Once you can get your nervous system into this state, it actually makes it hard to gain weight haha. In this episode I’m sharing what it is, why it changes everything about food and appetite, and how to access it even when life feels chaotic.I discuss...Why trying to lose weight from a place of hating your body keeps you stuck in the yo-yo cycleWhat this magical nervous system state actually feels likeHow being in this state makes it easy to hear your built-in calorie calculator and removes the need to overeatWhy a sense of safety and abundance naturally lowers appetite and eliminates binge urgesThe real meaning of “growing nervous system capacity”How to feel safe in your current body (even with excess storage) so you stop sabotaging with extremesThe myth of “maintenance mode” 🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: [email protected] Medical Disclaimer
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177: Restriction, binge-purge cycles, hospitalization & going in circles to healing once and for all: Georgia’s Heart Led Eating Transformation 01.09.2026 30minSometimes you can do all the “right” things (therapy, eating disorder treatment centers, books, intuitive eating, CBT) and still feel stuck going in circles. In this episode, my Heart Led Eating client Georgia shares how she went from teenage restriction that led to a three-month hospitalization, years of binge-purge cycles, over-exercise, temporary “fixes” that always collapsed, gut destruction after a relapse, and a long stretch of feeling like something deeper was missing… to finally uncovering the nervous-system root and eating like a naturally thin woman with no food noise, seamless excess release, and the ability to just live for the first time in 15 years.We discuss:How a desire to lose a couple of pounds as a teenager snowballed into massive restriction, hospitalization, over-exercising, fasting, and a multi-year binge-purge cycleThe consuming years of volume eating, four-hour workouts, weekend binge-purge, concussion-forced rest, CBT, and intuitive-eating efforts that still felt like constant hard workA relapse that destroyed her gut for two years, then carnivore, weight loss that triggered monitoring, more weight gain, tanked thyroid, and increasingly extreme dietsThe pivotal realization that it wasn’t an incurable eating disorder but an underlying nervous-system issue preventing natural eatingFinding Heart Led Eating (and the Somatics masterclass) after trying cold plunges, breathwork, and other tools that felt like a full-time jobWhy the practical, step-by-step, coaching-supported structure of HLE finally worked where years of therapy and self-research hadn’tThe big “ah ha” around intense desire to lose weight as a dysregulation signalTangible shifts after four months: 6–7 kg released, clear separation between dysregulation and hunger, ability to simply be with herself without constant coping, massive mental space, and genuine security that the old cycles are gone🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: [email protected] Medical Disclaimer
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176: Gut issues: an unpopular way to heal that actually works 25.08.2026 25minI spent years with debilitating gut issues (constipation, bloating, gas, food intolerances etc) and nothing worked (yes, I tried traditional medicine as well as every “holistic” rabbit hole I could go down). In this episode I’m sharing the 2 root causes of chronic gut issues that almost no one talks about, and the unpopular approach that actually resolved mine (and so many of my clients’).I discuss...My personal history of gut issues and everything I tried that didn’t workWhy disordered eating and gut issues are so tightly linked How refining your built-in calorie calculator can eliminate a huge amount of gut symptomsWhy chronic nervous system dysregulation shuts down “rest and digest”The connection between constipation, diarrhea, and the body being in survival modeHow trapped pain and emotions cause food to “land” poorly in the bodyHow to reverse food sensitivities and intolerances The simple (but not easy) way to heal🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: [email protected] Medical Disclaimer
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175: How to get thin WITHOUT obsessive exercise or perfect eating: Kelly’s Heart Led Eating transformation 18.08.2026 37minImagine living in the same “thin” body you’ve worked so hard for…but without the 20,000-step days, the Apple Watch obsession, the volume-eating salads, or the constant mental math. Imagine dropping every rule, eating peanut butter sandwiches when you feel like it, moving only when it feels good, and still fitting into all the same clothes a year later while having so much more time and energy for your family. In this episode, my Heart Led Eating student Kelly shares exactly how she went from forcefully thin to naturally thin.We discuss...Growing up in a big Italian family where food = love and celebration, and how being overweight became part of her identityUsing exercise to lose weight and stay thinAll-consuming activity tracking (Apple Watch, 20k+ steps + workouts, never taking real breaks)Volume eating with lots of vegetables to stay thinThe weekend/vacation overeating cycle that always restarted on MondayThe flu and week in bed that changed her lifeLearning to trust her own body, drop the rules, and stop people-pleasing/food-fawning around othersMoving through the “messy middle” with soul foodsHow Kelly eats and moves now to stay thin with ease 🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: [email protected] Medical Disclaimer
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174: If you want to be thin…MASTER these 7 niche skills 11.08.2026 35minThere are specific mciro skills that naturally thin people have mastered…and most people never get taught them. And it’s NOT 10k steps, or tracking your calories, or hitting a protein goal. In this episode I’m breaking down the exact skills you need if you want to be thin long-term without force or constant willpower.I discuss...The difference between body hunger and phantom hungerHow to accurately read your built-in calorie calculator, especially the real stopping pointWhy you must disconnect eating from regulation so overeating starts to give you the ickMastering the skill of leaving things incomplete (ending the all-or-nothing mindset)Learning satisfaction cues so you can eat rich foods without overdoing itFeeling the full spectrum of life without using food as a bufferFeeling safe being seen as your true self once the physical padding is goneBuilding a life that feels more exciting than eating 🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: [email protected] Medical Disclaimer
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173: From night eating, Adderall abuse, gut issues, and binge cycles to naturally thin and a body that feels safe: Kathleen’s story 04.08.2026 37minOoooo this is a deep one. In this raw episode, my Heart Led Eating alumni Kathleen shares how she went from a deep binge restrict cycle, 60 lbs of weight gain, night eating with kitchen locks, debilitating gut issues, and an Adderall addiction…to healing it all and becoming naturally thin. We discuss...Generational food and body issues The dark reality of using substances like Adderall to control appetite and weight Night eating…the shame, the locks on every cabinet, waking up having eaten a jar of peanut butter with no memory of itLiving between extremes: tracking every bite or full-on binging, gaining or losing, never just existing in a normal bodyComing off years of ultra-strict diets (carnivore, keto, etc.) and relearning how to eat normallyHow the simple act of eating can feel traumatizing and how nervous system work rewires thatCompletely healing her gut issues (zero bloating, zero pain, zero SIBO symptoms) through Heart Led EatingWeight slowly stabilizing at her smallest in a very long time, with zero fear of uncontrollable gain ever againKathleen and I’s Mexico trip: two full weeks of eating out every single meal, desserts, processed food…and feeling completely free and normalAdvice Kathleen would give to any new Heart Led Eaters 🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: [email protected] Medical Disclaimer
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172: Get thin WITHOUT peptides 28.07.2026 28minNaturally thin people are already eating like they’re on Ozempic (they literally get the ick from overeating) without ever taking a shot. In this episode I’m breaking down exactly how to get thin without peptides by addressing the real root cause.I discuss...How peptides make you forcefully thin (and why that is not the same as being naturally thin)Why naturally thin people already get the “ick” from overeating without any interventions The real reason most people carry excess storage Why removing the food buffer without growing nervous system capacity can be dangerous The consequences of peptides that a lot of people are ignoring “ozemepic personality” Can you do Heart Led Eating while taking peptides?The exact steps to lose weight and become naturally thin without GLPs 🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: [email protected] Medical Disclaimer
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171: Scared you’ll gain weight if you stop tracking your food? Listen to Laura’s Heart Led Eating transformation 21.07.2026 41minWhat if tracking calories to try and manage your weight was actually keeping you stuck? And letting it go didn’t cause chaos, but brought peace, stable weight, better health markers, and a completely different relationship with your body? Today, my Heart Led Eating student, Laura, shares her powerful journey from restriction, pregnancy weight gain, yo-yo cycles, every diet phase (low-fat, low-sugar, high-protein, high-fiber), constant food noise, and fear of losing control...to discovering the root cause and finally trusting her body’s built-in calorie calculator.We discuss...How scoliosis, societal praise for smallness, and being short wired a deep drive to always be as small as possibleDecades of calorie tracking, packaged foods for “accuracy,” low-fat/no-sugar eras, exercise as pure calorie burn, and the mental exhaustion of constant managementBeing scared to stop tracking calories and “lose control”The root cause of grazing on food all day longReleasing the obsession with being the smallestTangible health wins: normalized cholesterol (first time in 11 years), improving DEXA/bone density scan, better energy (no more afternoon crashes), and stable weight without trackingWhy this isn’t “eat whatever and accept excess weight”🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: [email protected] Medical Disclaimer
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170: The human body is designed to be THIN 14.07.2026 22minYou’re not disordered for wanting to be thin. When we live in times of food abundance, the human body’s natural state is thinness. In this episode I’m breaking down why excess storage feels so bad, why your brain actually wants you to be thin in times of abundance, and how to get back to your body’s natural design without force or restriction.I discuss...Why carrying excess storage feels bad (it’s not about vanity or society beauty standards)Why it’s not disordered to want to be thin. The difference between naturally thin and underweight/skinnyHow emotional eating traps pain in the body and why we don’t need “survival fat” anymoreHow dieting and restricting keeps your brain and body in famine modeWhy so many women secretly want to be thin but are afraid to say itHow nervous system regulation and reconnecting to your built-in calorie calculator make thinness feel inevitable and effortlessHow to become naturally thin 🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: [email protected] Medical Disclaimer
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169: Weight falling off while eating pastries for breakfast: Allison’s Heart Led Eating transformation 07.07.2026 41minImagine being able to enjoy your favorite foods (including homemade scones and cookies) while still releasing excess weight…all without tracking a single thing. My Heart Led Eating student Allison shares her full journey: from childhood body confusion in the ’90s diet culture era, through puberty changes, family “Clark butt” comments, black-and-white thinking, multiple diets (Weight Watchers, keto, macros), binge-purge eating disorder behaviors, postpartum restriction while nursing, and diving headfirst into wellness culture... to finally eating like a naturally thin woman.We discuss:How growing up with skinny motivation, fat phobia, and family dynamics wired early fear and confusion around foodThe exhausting swing between being forcefully thin and feeling out of control with “intuitive eating” Allison’s rock bottom binge moment while breastfeeding How wellness obsession was just another form of dieting When you’ve taken all the courses and are still struggling How Allison lost 12 pounds without losing the muscle she needed through Heart Led Eating🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: [email protected] Medical Disclaimer
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168: Program your brain to be naturally thin 30.06.2026 26minI used to think naturally thin people had special genes that made them skinny and I could never be like them. Turns out their brain relates to food differently…and that’s something we can all create. In this episode I’m breaking down exactly how to rewire your brain so your desire for food finally matches what your body actually needs.I discuss...The mismatch between your brain’s desire for food and your body’s desire for foodHow using food as a nervous system buffer creates strong neurological pathways that keep us stuck in the binge-restrict cycleThe inside-out process to weight loss that actually works Why forcing yourself to eat less with diets or Ozempic never creates lasting naturally thin energyHow to let old food-regulation pathways die out so you stop fighting urges altogetherExactly how to program your brain to be naturally thin 🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: [email protected] Medical Disclaimer
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167: The dark side of intuitive eating... 23.06.2026 19minI tried intuitive eating, and it was the most out of control I have ever felt around food in my entire life. I was gaining weight, eating in a way that felt like a complete free-for-all, and being told by coaches that this was normal and where my body was supposed to be. It didn't feel true. In this episode I'm breaking down exactly why intuitive eating fails so many women…and what's different about how naturally thin women eat.I discuss...My personal experience trying intuitive eating and why it made things worse instead of betterWhy "eat when you're hungry, stop when you're full" is bad advice How naturally thin women see hunger and fullness differently The root cause intuitive eating never addressesWhy naturally thin women are not doing intuitive eating — and what they're actually doing insteadThe difference between intuitive eating and body-led eatingWhy you can follow intuitive eating perfectly and still gain excess weight 🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: [email protected] Medical Disclaimer
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166: Habits I stole from my naturally thin friends that made the weight MELT off 16.06.2026 32minI spent years assuming naturally thin women had something I didn't…better genes, a faster metabolism, some kind of luck they were born with. But when I actually started studying to how they ate, I realized none of that was true. They just had a completely different set of habits. And when I copied those habits, everything changed. In this episode I'm sharing exactly what I stole from them (and none of it involves tracking, restricting, or trying harder)I discuss...The myth that naturally thin women have special genes or faster metabolisms…and what they actually have insteadThe specific hunger signal naturally thin women eat in response to (and why most people have never been taught to find it)Why filling your stomach to capacity is working against you…and where naturally thin women actually stopThe "best bites first" habit that completely changed how I eatWhy tracking calories and macros is making it harder to hear your body, not easierHow eating in a dysregulated state is sabotaging your digestion and your hunger cuesWhy decentralizing food and building a life more exciting than eating is one of the most underrated weight loss strategies out there🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: [email protected] Medical Disclaimer
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165: She became naturally thin and met the love of her life: Maddy’s Heart Led Eating transformation 09.06.2026 33minImagine healing your relationship with food and your body so deeply that you have to leave the program you joined lol. This is exactly what happened to my Heart Led Eating client, Maddy! She told me last week that she no longer needed to be in the alumni group because she has NOTHING left to heal with food. She’s fully living like a naturally thin woman, and this is the story of how she got here.We discuss…Growing up thin and placing your identity in thatHow controlling and obsessing over food backfires Orthorexia and going plant based to try and feel in control Gut issues, missing periods, and health issues Getting hunger and fullness cues back What it actually means to “regulate your nervous system” How healing her relationship with food led to Maddy quitting her job and finding the love of her life 🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: [email protected] Medical Disclaimer
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164: How to become NATURALLY thin (instead of FORCEFULLY thin) 02.06.2026 30minThere are two ways to be thin: ('ve lived both of them) One feels like white-knuckling every single day…tracking, controlling, obsessing about protein, terrified of what happens the moment you stop. The other feels like nothing. Like you just live your life and your body takes care of itself. In this episode I'm sharing my full personal experience of both sides, what the difference actually looks like on a body, and exactly what needs to happen to make the shift from forcefully thin to naturally thin.I discuss...What “naturally thin” actually meansHow to tell immediately whether someone is naturally thin or forcefully thin just by looking at themMy personal experience of being forcefully thin…the tracking, the diets, the food noise, the missing period, and the exhaustion of doing manually what your body was meant to do automaticallyWhat changed when I got to the same weight naturally, and why it looks and feels completely differentWhy trying harder, tracking more accurately, doing a GLP1, or finding a cleaner diet will never get you thereCan anyone become naturally thin? Are there some people that it won’t work for?The two things that actually have to happen to make the shift from forcefully thin to naturally thin🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: [email protected] Medical Disclaimer
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163: How SOMATICS cured my eating disorder and changed my life 26.05.2026 23minI spent years in therapy talking about my disordered earting. I understood it deeply…where it came from, what triggered it, what kept me stuck, but I stayed exactly the same. It wasn't until I stopped TALKING about it and started FEELING it in my body that everything actually changed. In this episode I'm sharing the full story…including the panic attack on my bathroom floor that was my first real somatic experience, and what happened when I finally let myself feel what I'd been eating over for years.I discuss...Why talk therapy doesn’t work when it comes to healing your relationship with foodWhat somatics actually is and how it's different from anything you've tried beforeThe polar bear video I watched in college that first showed me what real stress release looks likeMy first panic attack somatic experience Why your eating issues are the SOLUTION to your nervous system dysregulation What it felt like the first time I experienced genuine safety in my bodyWhy you can understand your patterns completely and still not be able to change them…and what to do instead🔗 LinksJOIN HEART LED EATINGDIY SOMATICS MASTERCLASS Instagram @heart.led.wellnessFree root cause quizEmail me at: [email protected] Medical Disclaimer
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162: Your built-in calorie calculator 19.05.2026 22minJOIN HEART LED EATING Your naturally thin friends don't track macros, count calories, or use a single app…and yet their bodies stay slim. It’s not “skinny genes” or their metabolism. They're listening to something I call their built-in calorie calculator. In this episode I'm breaking down what your built in calorie calculator actually is, why most women can't access it, and what's really standing between you and being able to hear it.I discuss...What the built-in calorie calculator is and how it worksWhy calorie tracking apps are doing a job your body was already designed to doThe truth about calorie counts and why they're less accurate than you thinkWhy hunger and fullness aren't an on/off switch….and what naturally thin women are actually responding toWhat food noise really is and where it comes fromWhy you can eat intuitively and still not lose weight (and what's missing)The two things that actually need to happen before you can read your body's cues clearly🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: [email protected] Medical Disclaimer
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161: I broke up with the eating disorder recovery community... 12.05.2026 28minTraditional eating disorder therapists made my eating disorder worse. They told me I was “disordered” for wanting to be thing and celebrating overeating in the name of “food freedom”. I fired them all and decided to develop my own method of healing that allowed me to have food freedom AND a body that felt good to me. Here’s the full story. I discuss…How traditional eating disorder recovery therapists made me worseWhat the eating disorder community gets wrongWhy it’s not “disordered” to want to be thinHow to get your period back without gaining weight How to be thin AND have food freedomThe 2 steps I went through to finally heal WITHOUT giving up my desire to be lean🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: [email protected] Medical Disclaimer
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160: How to never diet again and be thin for life: Chauntelle’s Heart Led Eating transformation 05.05.2026 33minJOIN HEART LED EATINGHow many diets, cleanses, programs, and apps have you tried to lose weight? Have any of them worked in the long run? Or did you eventually gain all the weight back and then some? In this episode, my HLE alumni, Chauntelle, shares her personal story of leaving the dieting world behind and permanently healing her relationship with food. We discuss…Trying diets and cleanses that never worked long termGaining weight during pregnancies Food scarcity as a child How Chauntelle got rid of her food noise How to eat ANY food and still be thin 🔗 LinksJOIN HEART LED EATING Instagram @heart.led.wellnessFree root cause quizEmail me at: [email protected] Medical Disclaimer
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