Finding Food & Fitness Freedom: An Empowered RX Podcast

Episodes

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  S8- Ep.5: PERIMENOPAUSE AND MENOPAUSE, IF YOU’RE EATING LESS AND TRYING TO LOSE WEIGHT, HERE'S WHAT YOU NEED TO KNOW 16.02.2026 30m

  PERIMENOPAUSE AND MENOPAUSE: IF YOU’RE EATING LESS AND TRYING TO LOSE WEIGHT HERE IS WHAT YOU NEED TO KNOW ⬇️If you are in perimenopause or menopause and your body feels different, and your response has been to adjust food or increase output, we need to talk.The most common complaints I get from women are not just “weight gain.”It is waking up at 2 a.m. wired.It is feeling puffy no matter how “clean” you eat.It is bloating after meals that never used to bother you.It is working out the same but feeling weaker.It is looking in the mirror and not recognizing who you are anymore.It is feeling like your body is unpredictable.So you try to manage it. You pull back on food. You add more cardio. You tighten structure. You tell yourself you just need to dial it in again.And instead of feeling better, you feel more inflamed, more tired, more frustrated. You feel like you have lost yourself. That is the loop.This episode is about breaking that loop.We talk about why midlife shifts make your body more stress-sensitive. Why under-fueling makes you feel worse, not better. Why muscle becomes protective. Why nervous system stability matters and self-talk more than discipline right now.You are not crazy for wanting to feel comfortable in your body.You are also not required to punish it into compliance.There is a way to stabilize your energy, feel stronger, sleep deeper, and feel more at home in your body without shrinking it.If you are tired of chasing symptoms and ready to understand the root, press play and then head to this link and⬇️BOOK A FREE DISCOVERY CALL ⬇️To get started on reclaiming your health and happiness with fewer symptoms book at the LINK BELOW.https://app.acuityscheduling.com/schedule.php?owner=22455759&appointmentType=21465598Or e-mail Leah@empoweredrx.orgFOLLOW on instagram @leahhantmancoaching for more education and resources 
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  S8-Ep.4: When Exercise Becomes Emotional Regulation and How We Rebuild Trust With Movement 23.01.2026 28m

  Exercise helps a lot of people feel better. It can calm anxiety, improve mood, sharpen focus, and create a sense of confidence in the body. For many, it becomes one of the most reliable ways they’ve ever regulated stress.But when exercise becomes the primary or only way emotions get processed or avoided, it starts to carry more responsibility than it should.In this episode, Leah breaks down why exercise so often turns into an emotional coping strategy, how that pattern shows up differently depending on your nervous system state, and what it actually means to heal your relationship with movement without taking it away.You’ll learn:How fight, flight, freeze, and fawn patterns show up in exercise behaviorsWhy intensity, restriction, avoidance, or comparison can feel regulating at firstHow these patterns evolve over time with stress, injury, pregnancy, and burnoutWhat rebuilding trust with movement looks like from a nervous system perspectiveThis episode is educational & physiology-based... It’s for anyone who has ever felt like movement helps… but also feels complicated.If this episode resonated and you want support rebuilding a safer, more sustainable relationship with exercise, you can follow and message Leah on Instagram @leahhantmancoaching or email Leah@empoweredrx.org to learn more about working together.
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  S8-Ep.3: When "Healthy" Habits Run you Ragged + How we Reclaim True Health & Healing 16.01.2026 30m

  If you exercise regularly, think carefully about food, and genuinely care about your health, this episode is for you.Here we break down why habits that are "healthy" can start to feel stressful, effortful or detrimental over time. Leah walks through what is happening inside the nervous system, with stress hormones and the body's energy regulation when demand stays high and rest/recovery falls behind.You'll learn how sympathetic dominance develops and why rest can feel uncomfortable, how cortisol quietly takes over, and why food noise increases! If you have ever felt like your body requires constant management to function, this episode will help you understand why, and what changes when we give our selves conditions that heal instead of detract. Follow me on instagram @Leahhantmancoaching or shoot me an e-mail Leah@empoweredrx.org to chat about what working 1:1 together could look like!
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  S8- Ep. 2: Why Slowing Down Makes You More Anxious 04.01.2026 15m

  Slowing down is supposed to feel calming. For many women, it does the opposite.In this episode, Leah explains why rest can increase anxiety instead of relieving it, especially for women with a history of dieting, overtraining, chronic stress, or living in constant pressure. You’ll learn how the nervous system adapts to prolonged activation, why movement and productivity can become primary regulation tools, and how rest intolerance develops at a physiological level.Leah breaks down the core education behind Empowered Foundations, including regulation, nourishment, recovery, and capacity building, and explains why forcing rest or “doing less” rarely works without first stabilizing the system underneath. This episode connects the dots between stress hormones, energy availability, training load, recovery debt, and why so many women feel better pushing and worse stopping, even when they are exhausted.If you’ve ever felt restless when you slow down, calmer after pushing yourself, or confused about why rest doesn’t work the way it should, this conversation will help you understand your body with clarity instead of self blame, and show you what actually needs to come first for sustainable change.Empowered Foundations is a 12 week coaching container designed to stabilize health habits, unlearn diet culture, and reset your relationship with food, movement, and rest at the nervous system level.FOLLOW US:Instagram: @LeahHantmanCoachingBOOK a FREE Call to Explore Coachinghttps://app.acuityscheduling.com/schedule/c1499aac/appointment/21465598/calendar/5295072?appointmentTypeIds[]=21465598
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  S8- Ep. 1: Why your Nervous System is Driving your Relationship with Food & Exercise 26.12.2025 19m

  If food feels loud, rest feels uncomfortable, and movement feels hard to stop, this episode explains part of the reason why.In this conversation, Leah breaks down what is actually driving so many women’s struggles with food, exercise, and health habits beneath the surface. You’ll learn how the nervous system governs regulation, why years of dieting, overtraining, stress, and trauma change the body’s tolerance for hunger, rest, and recovery, and how concepts like energy availability, allostatic load, and recovery debt quietly shape behavior.This episode walks through how bodies adapt to chronic stress, why willpower and discipline fail in dysregulated systems, and what it actually takes to rebuild capacity, resilience, and trust from the ground up. You’ll hear how stabilizing nourishment, recovery, and training allows hunger cues to normalize, rest to feel safer, movement to become supportive, and health habits to finally stick.If you’ve ever felt like you understand what you should be doing but can’t make it sustainable, this episode will help you understand your body with clarity instead of shame, and show you what needs to come first for real, lasting change.If you’re ready to stabilize your health habits, unlearn diet culture, and reset your relationship with food, movement, and rest, our 12 week program Empowered Foundations is designed to help you do exactly that.Follow us on Instagram for education, insight, and ongoing support @empowered_epBook a call to learn more about joining Empowered Foundations HERE
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  S6-Ep.5: Dr. Emily Everton, Women’s Health DPT, on Relative Energy Deficiency, Menstrual Health & Disordered Eating 10.06.2024 37m

  In this episode, we sit down with Dr. Emily Everton, PT, DPT, a dedicated Women's Health Doctor of Physical Therapy and founder of Embody Physical Therapy & Wellness, LLC in Hopkinton, MA. Emily brings her expertise in Orthopedic and Pelvic Floor Physical Therapy to the forefront as we dive deep into critical topics such as menstrual health, fertility, and perinatal care. Emily shares her insights on supporting women with Hypothalamic Amenorrhea and irregular menstrual cycles, helping them restore ovulation, regulate their cycles, and achieve natural pregnancies. She also opens up about her own journey through disordered eating, orthorexia, RED-S, Hypothalamic Amenorrhea, and infertility, highlighting how these experiences fuel her passion for empowering women to challenge societal standards, embrace their bodies, and live symptom-free lives. Tune in to hear Emily's expert advice, candid discussions on taboo topics, and her unwavering dedication to helping women find peace with their bodies and achieve their fullest potential. Visit Embody Physical Therapy & Wellness Website: https://www.embodyptwell.com Or follow Emily on Instagram @emilyeverton.dpt
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  S6- Ep.4: Amber & Kelsey on being Competitive Athletes, Moms & Finding Balance 28.05.2024 34m

  Join us on a journey of empowerment and self-discovery with Amber and Kelsey, as they share their inspiring stories of triumph in motherhood, fitness, and postpartum recovery. From dominating the Panhandle Proving Grounds CrossFit Competition to navigating the challenges of postpartum life, these fierce competitors and Coaches offer valuable insights on body image, self-respect, and finding food and fitness freedom. Don't miss this special episode packed with wisdom and motivation!
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  S6- Ep. 3: Margot & Sarah on Weightlifting, Recovery & Being Empowered Members 20.05.2024 29m

  In this episode of *Finding Food & Fitness Freedom: An Empowered RX Podcast*, we're thrilled to welcome two of our incredible members, Margot and Sarah. They share their inspiring experiences at the recent PR for Puppies weightlifting meet, diving into topics such as the importance of recovery, the unique challenges of weight class sports, and the experience of wearing a singlet. These women have worked tirelessly to achieve their goals, and we couldn't be prouder of their accomplishments. Tune in to hear their empowering stories and gain insights into what it means to be part of the Empowered RX community. To learn more about Empowered RX head to Website: www.empoweredrx.org Instagram: EmpoweredRX
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  S6- Ep. 2: Amber Satterfield on Functional Medicine, Auto-Immune Disease and Mind/Body Connection 13.05.2024 54m

  Amber Satterfield is a Functional Medicine Consultant, best selling author and CEO of Feel Good Nourishment, LLC a health and wellness telehealth clinic. She specializes in helping people with gut health issues and Autoimmune Diseases find healing in their body so that can find symptom relief and achieve optimal health. Her desire for this work comes from her own health journey where she was able to reverse four Autoimmune Diseases, Diabetes and cancer in her own body.  Freebie: www.feelgoodnourishment.com/smoothie Course: www.feelgoodnourishment.com/aw Book a free call: www.feelgoodnourishment.com/book
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  S6- Ep. 1: Haleigh Fisher on Bridging the Gap between Mental Health, ED Recovery & Running 06.05.2024 50m

  Join us with special guest, Haleigh Fisher as we kick off SEASON 6 of Finding Food & Fitness Freedom. Haleigh Fisher is a LPC, founder of Trail Head Counseling DFW, Mom, Distance Runner and ED warrior residing in the state of Texas. In today’s episode she shares her personal journey as a high level track athlete in high school/college while battling an Eating Disorder. Her lived experiences along with her passion for running drove her to create a unique niche in her career: Helping Runners with ED Recovery and Mindset. She gives us direct tips on how to handle comparison, fueling struggles and more! This episode is for you if: - You are a runner - You have an ED - You are an athlete that feels pressure - You struggle with body image and comparison - You are a Therapist - You struggle with exercise addiction FIND Haleigh at https://www.trailheadcounselingdfw.com/about OR on Instagram at: @trailheadcounselingDFW
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  S5: Ep9- Chandler Garlow on Recovery as a Competitive CrossFit Games Athlete 21.11.2023 23m

  Welcome to "Finding Food & Fitness Freedom”, an Empowered RX Podcast! Join us as we delve into the inspiring journey of CrossFit athlete Chandler Garlow. From her youth and gymnastics days to overcoming disordered eating through treatment, Chandler shares her path to becoming a competitive CrossFit Games athlete. Balancing recovery and intense training, she embodies determination, patience, introspection, and the power of vulnerability. A former nurse turned CrossFit coach, Chandler's resilience shines through as she opens up about her experiences. Join us in celebrating this badass woman's strength, both in mind and body, as she shares her story.
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  S5: Ep8- Healing is Possible with Quinn Padilla- LCSW and Trauma Survivor 01.11.2023 56m

  Unhealed trauma can affect your life in many ways. Our guest, Quinn Padilla, knows this both personally and professionally. Join Leah and Quinn in this episode of Finding Food and Fitness Freedom where Quinn shares her story about overcoming childhood trauma, assault and domestic violence/relationship abuse (TW). She has combined her personal experience with a strong clinical education to start her own business, Rella Wellness, where she helps her clients find healing after trauma. Quinn uses a variety of tools in her work such as EMDR, Brain spotting, EFT, IFS and talk therapy. She is resilient, brave and influential woman who we are so glad to know. To find Quinn head to: Instagram @itsquinnpadilla or head to her website: www.rellawellness.com
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  S5: Ep7- Fueling Female Health: Fat Intake, Hormone Balance & Mental Health 04.10.2023 38m

  In this episode Leah discusses women’s health, shedding light on the powerful connection between fat intake, hormone balance and mental health. We debunk diet-culture myths and explore how embracing nutrient-rich fats can empower women to nourish in both mind and body.
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  S5: Ep6- Empowering Women through Menopause + Finding Deep Health- Kate Whetsel's Journey and Expertise 19.09.2023 36m

  Join Empowered Coach Haley and guest Kate Whetsel as they dive deep! Kate Whetsel is a dedicated fitness enthusiast and co-owner of Resolve Fitness, located in the vibrant city of Seattle, Washington. As a Certified Personal and Health Coach, she brings a wealth of knowledge and experience to her clients, helping them achieve their fitness and wellness goals. Kate's commitment to her craft is evident through her impressive certifications, including CrossFit Level 1 and Precision Nutrition Level 1 Coach. In 2022, she furthered her expertise by completing Stacy Sim's Menopause for Athletes Course, demonstrating her dedication to addressing the unique needs of her clients at every stage of life. Kate's life journey has been marked by adaptability and resilience, as she proudly identifies as a Military Spouse. Alongside her military service commitment, she takes on the role of a devoted mom to two teenagers and two cherished fur babies, embodying the balance between family and personal growth. One of Kate's fitness passions is kettlebell training, where she showcases her expertise in mastering this versatile tool to enhance her clients' strength and overall well-being. Her dedication to helping others shines through in her work, both in-person at Resolve Fitness and online through her social media presence. You can connect with Kate and discover more about her fitness journey and coaching by reaching out to her at katewhetsel@resolvefitnessballard.com or following her on Instagram at @reallifefitbykate.
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  S5: Ep5- From Surviving to Thriving: Jackie on the broken foster system, Ed recovery, mental health and life beyond disordered eating! 06.09.2023 37m

  Tune in to this amazing episode with recovery warrior Jackie. Jackie has been our client for about a year and we are so very proud of her as she celebrates 1 year of full recovery from disordered eating and 3 years of recovery from self-harm. Listen to her story of resilience and strength as she overcomes childhood trauma, navigating a Broken Foster System, mental health struggles and more. Jackie tells all and explains how important it is to have the right supports in place on the road to recovery.
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  S5: Ep4- 🦄WEAR THE DAMN SHORTS 🦄 Rocking Those Damn Shorts in a World That Can't Keep Up 🎉 30.08.2023 24m

  Hey there, freedom seekers! Welcome back to another empowering episode of the *Finding Food and Fitness Freedom Podcast*. Today, we're diving headfirst into a topic that's been weighing on our minds: the legendary "shorts struggle." Ladies, you know what we mean – finding that perfect pair that makes you feel unstoppable, only to have doubts creep in. 🩳 But here's the deal – those doubts? They don't stand a chance against the fierce determination of our incredible guests. We've got our amazing staff on board, sharing side-splitting stories of breaking free from the chains of shorts standards imposed by a world that just can't keep up. From internal debates to full-blown "I am rocking these shorts!" moments – we're unpacking it all. And let's address another truth: most shorts don't cater to the diversity of real women's bodies. But we're saying enough is enough. To the woman with a pillow on her lap, we see you. To the one staring at those uncomfy shorts in the closet, we've been there. It's time to rewrite the script. Join us as we challenge every woman to embrace the *shorts revolution* before Fall's end! Snap a pic, tag us, and show the world you're here to reclaim your confidence. We're not just kicking ass; we're dismantling diet culture, one pair of shorts at a time. Let's flip the narrative and let those beautiful bodies shine, in all their shapes and sizes. 🌟🦋 Tune in, let's laugh, let's conquer, and let's rock those damn shorts like the fierce warriors we are! #ShortsRevolution #BodyPositivity #ConfidenceUnleashed #DismantleDietCulture #RockTheShorts 🎧 Listen now on Spotify or Apple! 🎧 Don't forget to follow us on instagram or tik-tok @empoweredrx
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  S5: Ep3- Sensory Issues in Eating Disorder Recovery, Body Image Struggles + Beyond 17.08.2023 30m

  Join Leah for today's episode on sensory struggles in ED recovery + beyond! We will peel back the layers to reveal the brain science, social implications and experiences that many warriors have with sensory processing! -Struggle with texture and smells? You aren't alone? - Hate jeans? Love leggings? YEP! - Bad body image days can be dependent on certain fits and fabrics? We know what that's like! These can all be forms of sensory issues! Follow us on instagram for more information @empoweredrx OR e-mail Leah@empoweredrx.org to work with us!
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  S5: Ep2- The Girl Scouts Fight Back: On Achieving their Silver Award with Empowered RX 08.08.2023 31m

  On today's episode we dive deep into the inspiring journey of two Westborough Girl Scouts, Ava + Elise, on their quest to earn the prestigious Silver Award. They chose to put over 50 hours of work into a research and service project in which they taught their peers the value and practical application of situational awareness, self-defense and women's empowerment. Empowered RX served as the advisor and supervision for this project and helped to teach them the Empowered 5: 5 Simple Self-Defense Drills that Could Save your life. While each of these young girls came with a unique background and history, they had many things in common including the desire to help protect and empower their peers. Tune in to hear all about Elise and Ava's journey achieving their Silver Award and providing skills to their fellow Girl Scouts on how to fight back. To book Self-Defense classes of Empowerment groups please e-mail Leah@empoweredrx.org
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  S5: Ep1- What it means to be Empowered: Behind the Scenes of our Mission 02.08.2023 38m

  Join Empowered RX Staff, Haley, Christina + Leah as they discuss the mission behind the movement that is Empowered RX/Finding Food + Fitness Freedom. Each staff member is a recovery warrior and health professional with their own unique story and path to healing. The girls discuss their paths and the commonalities that make up the pillars of Empowered Health + Healing: community, mentorship, therapy, nutrition and weightlifting! For more information on our services or to book a FREE DISCOVERY CALL head to www.empoweredrx.org or follow us on Instagram @Empowered RX Join the FREE FACEBOOK COMMUNITY @ Finding Food & Fitness Freedom: women's health empowerment
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  S4: Ep. 7- Jenny on living with Multiple Sclerosis + Finding Healing in CrossFit 27.04.2023 38m

  Join us as we interview Jenny from the UK. Jenny is an amazing human being who has a palpable optimism and hunger for life. In this episode she shares her experience with medical trauma, being diagnosed with MS and the ways in which the sport of CrossFit and her community have changed her entire outlook on her diagnosis! Overcoming MS Resource: https://overcomingms.org/ Also another episode on autoimmune conditions and trauma: https://open.spotify.com/episode/47jCAAbuoXbnepKtp1p5Ka?si=c762311ef7174791