The Air We Breathe: Finding Well-Being That Works for You

This episode peels back the layers of behavior change, underscoring that every small step is a win worth recognizing.  It's not about an all-or-nothing victory; it's about embracing the gray areas where progress truly blooms. We all face challenges that threaten to derail our health and fitness efforts through illness, injury, or the whirlwind of day-to-day life.  To describe the spectru...

Today’s topic is all about getting out of a rut. At the end of last year, I was not loving life and struggling to be productive or or enjoy my work. I had to look at behaviors that were coming up for me and understand the steps I needed to take to move forward.  If you are experiencing this feeling or have ever felt this way, there is a way to get out of it.  In this episode, I will go through my...

Today on the podcast, I am joined by Louise Adams, a clinical psychologist out of Sydney, Australia, founder of the UNTRAPPED Academy, and host of the podcast All Fired Up.  I discovered Louise and her work through her podcast, where she did a series debunking Brightline Eating. Louise hopes to help people wake up to diet culture B.S. and understand the cycle that diet culture creates. In this epi...

Moi? Control freak? 👀 Maybe you resemble that remark. 😂 This episode covers acceptance and how letting go of control will lead to having more acceptance of the things in your life. Acceptance does not mean that you have to like, approve, or want whatever is happening. Accepting the things happening around you requires a lack of control that may feel daunting at first. We will dive deeper into th...

Today on the podcast, I am joined by Megrette Fletcher, a registered dietitian who has worked as a diabetes care and education specialist for the past 30 years.  Megrette’s many accomplishments include authoring many books about discovering mindful eating and is the co-founder of the Center for Mindful Eating.  In this episode, we will discuss: The false narrative of diet culture and how it wants...

Today on the podcast, I am joined by Louise Green, a weight-inclusive fitness professional. Louise saw the many gaps for individuals in larger bodies within the fitness industry and has been creating opportunities, inclusivity, and education in fitness since 2007. In this episode, we will discuss: How fitness and messaging around fitness have changed and shifted over the years. The sadness around...

Solo Episode: Today’s topic is deciding how to navigate your holidays. Resources: My 3D Journaling Guide : www.heathersayerslehman.com/journal This episode covers the six pieces I believe are most important to navigating the holidays. We start by understanding our role in the holidays and setting clear boundaries to make the holidays enjoyable for ourselves and those around us. Who knew we could d...

Today on the podcast, I am joined by Rachael Hartley, a private practice dietitian and the author of my most recommended nutrition book, Gentle Nutrition. Rachael works closely with people to develop a healthier relationship with food and those in eating disorder recovery.  In this episode, we will discuss: How diet culture has begun to adopt the language of anti-diet culture as a way to hide in p...

Today’s topic is how I structure a behavior change program for a client. There’s a lot more to it than just what someone wants to start or stop doing.  We don’t want to step towards change in the same way we have not been successful previously. We’ve got to dig a bit deeper.  Follow along with my RISE framework here: http://heathersayerslehman.com/rise This episode covers the RISE framework I use...

Today on the podcast, I am joined by makeup artist, hair stylist, and licensed esthetician Lisa Boehm. Lisa specializes in extraordinary bridal makeup looks and one-on-one skincare consultations where she hopes to help her clients understand skincare from a more gentle and caring approach instead of punishing and controlling one. In this episode, we will discuss: Lisa's experiences with diet...

Solo Episode: Today’s topic is journaling! Download your own copy of the 3D Journaling at heathersayerslehman.com/journal . In this episode, I cover the journaling method I created, 3D Journaling. As a coach, my clients were frustrated with themselves for numbing out with food, shopping, scrolling, or booze. 3D Journaling allowed them to sort out tricky feelings so they didn’t need distractions. J...

Today on the podcast, I am joined by Deb Benfield, a Registered Dietitian with over 35 years of experience. Deb focuses on supporting women in healing their relationships with their bodies, food, and movement.  In this episode, we will discuss: The idea of "letting yourself go" as you age. Control and knowing that letting go of that control will allow you to trust your body again. Some p...

Today, I’m chatting with Molly Quinn about her journey through diet culture and how it has impacted her life mentally and physically.  Molly interned for me this past year and worked closely with me on intuitive eating, eating disorders and disordered eating, and other aspects of diet culture.  I love talking to Gen Z and getting their insights on diet culture and seeing how closely our experience...

Join me today as I chat with writer and comedian, Ginny Hogan. I contacted Ginny after I read her article on the shame she felt as an adult with an eating disorder. Being in eating disorder recovery myself, I wanted to know more about her journey and how she was feeling now. In our conversation, we discussed how it feels to be adults recovering from eating disorders (which can be incorrectly perce...

Today, I’m chatting with Chase Sterling, a military veteran who is very active in the workplace wellness world.  She shares her personal journey through diet culture and its impact on her self-esteem and body image.  From her early exposure to diet culture and disordered eating patterns, to her experiences in the military, where she excelled in physical fitness but faced additional pressure to mee...

Have you ever felt blindsided by the changes that come with menopause? Join. The. Club. In today's episode, I speak with Jenn Salib Huber, Naturopathic Doctor, Registered Dietitian, and Intuitive Eating Coach. She shares her personal experience with menopause in her 30s.  Together, we explored the lack of discussion around menopause, the impact of diet culture on women during menopause, and h...

Join me today as I speak with pediatrician Dr. Noha Polack, who's on a mission to shift her practice away from weight-centered healthcare and help her patients build a healthier relationship with food. In this conversation, we tackle the discussion of weight within healthcare, the impact of social media on body image, particularly among Gen Z, and discuss the importance of body acceptance and...

Join me in a great convo with registered dietitian Cassie Christopher as we chat about diet culture, emotional eating, and the courage to trust ourselves.  Cassie shares her personal journey and reveals how kindness, self-compassion, and awareness can help us break free from the damaging belief that we need to change in order to be accepted by others. Cassie and I also discuss the challenges of fi...

Have you ever wondered how diet culture, MLM culture, and mommy wine culture are interconnected? This convo really made me think! In my latest episode, I sit down with Emily Paulson, author, founder of Sober Mom Squad, and recovery advocate, to uncover how these systems prey on women and moms, promoting unrealistic expectations and perpetuating the need for support and self-improvement.  As we nav...

Join me as I share this powerful conversation with Kelly Diels, an educator who teaches entrepreneurs through the lens of feminism and anti-oppression to make money and justice. We discuss diet culture and its roots in fatphobia, misogyny, and racism and discuss the ways it affects our daily lives.  Together, Kelly and I uncover the complexities of diet culture and the challenges of breaking free...

Are you caught in the trap of always trying to beat your personal best or constantly comparing yourself to others in your physical fitness journey?  You are not alone!  Join me as I chat with Michael Hosking PhD, founder of Revocycle Mind and Body Cycling, about the concept of movement without metrics and how to create a healthier relationship with our bodies and exercise. We dive into Michael’s p...

Dr. Michelle May joins me this week as we explore the insidious nature of diet culture, fueled by social media influencers and even some credible professionals in the medical field.  From workplace presenteeism to perfectionism, we delve into the factors that perpetuate this harmful cycle.  Dr. May shares her personal journey and how she discovered a healthier approach to food and body image, help...

Have you ever been manipulated by or trapped in a MLM (Multi-Level Marketing) business? 😬 You’re in good company! 🙌🏼 Join me as I discuss these predatory systems with Amber Ny, an anti-MLM and anti-diet culture advocate. In this conversation, Amber shares her experience of spending five years in Beachbody, a MLM. She now helps others become aware of the mind games, financial/emotional harm and...

Join me and my best friend of 37 years, Alison Bell, as we candidly discuss our intertwined journey to break free from diet culture’s grasp and the pivotal role our friendship played in finding freedom through intuitive eating.  She talks about the importance of trusting her body, challenging societal messages about food and weight, and making conscious efforts not to comment on other people'...

In this episode, I am joined by Erica Mouch, a food therapist and Registered Dietitian, who has been practicing for a decade working with people of all ages to understand that all bodies are meant to be different sizes, weight does not equal health, and trying to help her clients truly listen to what they want when it comes to food. She talks about her time living in Japan and how this changed her...