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PODCAST

Off the Rack

Off the Rack is a podcast about healing from the inside out — created for women navigating breast reduction surgery, recovery, and self-reclamation. Hosted by Shelley Beyer, we explore daily mindset sparks, nutrition support through keto and carnivore, and real stories that remind you you"re not alone.

health & fitness nutrition

All Episodes

1:57

Breast Reduction Healing Feels Hard? You’re Not Alone

Off the Rack ·

2025/08/14

Even after physical recovery, your mind and heart might need more time. In this short, emotional Spark, Shelley shares how disorienting it can be to live in a body that feels new — especially after breast reduction.If you’ve ever looked in the mirror and felt unsure, this is your reminder: you’re not behind. You’re becoming.✨ Join the private Facebook group: Off the Rack Breast Reduction Support for Women 💻 Explore resources + download your free guide: Fueling Your Body for Surgery at

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3:31

Breast Reduction Healing: From Numb to Aware

Off the Rack ·

2025/08/13

What if the pain in your body wasn’t something to push through — but a message asking you to pause and listen? In this short, soul-tending Daily Spark, Shelley Beyer shares how post-surgery discomfort became a turning point for rebuilding trust with her body.It’s a gentle invitation to stop overriding and start honoring the quiet signals that guide your healing.✨ Join the private Facebook group: Off the Rack Breast Reduction Support for Women 💻 Explore resources + download your free guide: Fueling

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3:54

What Helped Me Heal Calmly After Breast Reduction

Off the Rack ·

2025/08/12

So many women describe breast reduction recovery as painful, swollen, and exhausting — but Shelley’s experience was calm and steady. In this heartfelt Healing Talk, she shares the powerful role inflammation plays before and after surgery, and how you can take charge of your healing journey. You don’t have to suffer to recover — there’s another way. ✨ Join the private Facebook group: Off the Rack Breast Reduction Support for Women 💻 Explore resources + download your free gui...

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4:17

Breast Reduction Journey: Grieving the Change

Off the Rack ·

2025/08/11

Sometimes relief after surgery brings up unexpected sadness. In this short but powerful Spark, Shelley Beyer explores why you might grieve the time you lost before breast reduction, and how to hold space for those complicated emotions. You’ll learn to honor your past, trust your healing timeline, and feel more at home in your body — without shame. ✨ Join the private Facebook group: Off the Rack Breast Reduction Support for Women 💻 Explore resources + download your free guide: Fue...

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4:10

Breast Reduction Journey: You’re Stronger Than You Know

Off the Rack ·

2025/08/08

In this Feel Good Friday Spark, Shelley Beyer helps you see how far you’ve come, even if your progress feels invisible. Through a gentle, personal story, you’ll discover why strength during breast reduction recovery doesn’t always look like what you expect — and why you might be doing better than you think. Let this short reflection remind you to trust your healing and be proud of the courage you show every day. ✨ Join the private Facebook group: Off the Rack Breast Reduction Supp...

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7:18

Breast Reduction Journey: The Invisible Recovery...

Off the Rack ·

2025/08/07

In this heartfelt episode, Shelley explores the invisible side of breast reduction recovery — that quiet, in-between phase when you’re cleared on paper but your body still says “not yet.” Through her honest reflections, she shares what it looks like to honor your own timeline, ask for help without shame, and reconnect with your strength in a new way. This conversation will remind you: you are not behind — you are healing. ✨ Join the private Facebook group: Off the Rack Brea...

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2:48

After Breast Reduction: The Power of Support

Off the Rack ·

2025/08/07

In this short Spark episode, Shelley Beyer explores how healing after breast reduction is about so much more than scars and stitches — it’s about receiving support. She shares why letting yourself be helped, even in quiet ways, might be the bravest choice of all. Listen to this gentle invitation to soften, rest, and allow others (and yourself) to care for you as you enter your next chapter. ✨ Join the private Facebook group: Off the Rack Breast: Reduction Support for Women 💻 E...

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3:20

Breast Reduction Recovery: Invisible Pain

Off the Rack ·

2025/08/06

After breast reduction surgery, it can be so frustrating to look healed while your body is still recovering on the inside. Shelley Beyer shares her personal experience of feeling strong emotionally but still struggling with pain weeks after being “cleared” for activity. This Spark is a gentle, honest reminder that your healing timeline is valid — no matter what others see on the outside. ✨ Join the private Facebook group: Off the Rack Breast: Reduction Support for Women 💻 Expl...

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3:05

After Breast Reduction: My First Week Reflections

Off the Rack ·

2025/08/05

The first week after breast reduction can feel like a total mystery — physically, emotionally, and mentally. In this warm Healing Talk, Shelley normalizes the range of experiences you might have during those first few days and reminds you there is no “wrong” way to recover. If this speaks to you, share it with someone who needs the same gentle reassurance. ✨ Join the private Facebook group: Off the Rack Breast: Reduction Support for Women 💻 Explore resources + down...

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2:39

After Breast Reduction: Quieting Self-Criticism

Off the Rack ·

2025/08/04

If your inner voice has been harsh lately — full of doubt, criticism, or pressure — this episode is for you. Shelley invites you into a gentle reset, guiding you to recognize that the voice in your head isn’t always the truth. Learn how to pause, breathe, and speak to yourself with the same compassion you offer others. It’s a mindful, four-minute Spark that can shift your whole day. ✨ Join the private Facebook group: Off the Rack Breast: Reduction Support for Women 💻 Exp...

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3:14

Breast Reduction Journey: You Did Something Brave

Off the Rack ·

2025/08/01

It’s time to celebrate yourself — without apology, guilt, or comparison. In this Feel Good Friday Spark, Shelley Beyer reminds you that breast reduction recovery is more than a physical journey; it’s an act of courage, resilience, and self-love. If you’ve been brushing off your progress, this short episode will help you honor every win, big or small. If this speaks to you, share it with someone who needs it. ✨ Join the private Facebook group: Off the Rack Breast: Reduction ...

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7:09

Breast Reduction Journey: The Grace of Receiving...

Off the Rack ·

2025/07/31

What if the hardest part of healing wasn’t physical — but emotional? In this episode, I share how breast reduction helped me face one of the biggest lessons of my life: learning to receive support.If you’ve ever felt like asking for help made you a burden, or if you’ve been stuck waiting for the “right” time to choose yourself, this conversation will meet you right where you are. ✨ Join the private Facebook group: Off the Rack Breast: Reduction Support for Women 💻 Explore resources + download your

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2:20

After Breast Reduction: What I’d Tell Myself

Off the Rack ·

2025/07/31

What if you could sit down with your past self — the one still carrying the physical and emotional weight — and tell her what’s ahead? In this episode, Shelley shares what she wishes she had known before her breast reduction: not out of regret, but out of love, growth, and deep clarity.This short but powerful reflection is all about healing, hindsight, and reclaiming your body as part of your story. If you’re considering breast reduction, in recovery, or just starting to reflect on your journey —

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3:05

Rebuilding Body Trust After Breast Reduction

Off the Rack ·

2025/07/30

After breast reduction, learning to trust your body again can feel harder than the surgery itself. If every twinge makes you question your healing — or if you feel stuck in a cycle of scanning, doubting, and obsessing — this episode will help you shift.Shelley shares what it really means to rebuild trust with your body, even when it’s felt unpredictable or painful. This episode is a calm, honest reminder that your body is not the enemy — it’s your partner in healing. ✨ Join the private Facebook

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3:19

High-Protein Healing After Breast Reduction

Off the Rack ·

2025/07/29

If you're prepping for or recovering from breast reduction surgery, you might be wondering if your carnivore diet is really helping. But true healing doesn’t always show up on the scale. In this short, powerful Spark, Shelley Beyer invites you to notice the deeper signs of transformation — like better sleep, reduced inflammation, and more energy.You’ll feel empowered to let go of the numbers and focus on how your body is actually healing. ✨ Join the private Facebook group: Off the Rack Breast:

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2:52

Why Breast Reduction Recovery Feels Slow

Off the Rack ·

2025/07/28

If you’ve ever whispered to yourself, “I should be further along,” this episode is for you. In just four minutes, Shelley Beyer invites you to release the silent pressure to heal faster and to trust your body’s timeline — even when it feels slow, frustrating, or uncertain.You’ll walk away with a deep breath, a shift in perspective, and a reminder that healing isn’t something you perform. It’s something you live through — one gentle step at a time. ✨ Join the private Facebook group: Off the Rack

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2:27

Why Small Wins Matter in Breast Reduction Recovery

Off the Rack ·

2025/07/25

After breast reduction surgery, it’s easy to overlook the moments that prove you’re healing — moments like getting out of bed without help or lifting your arms overhead. In this Feel Good Friday Spark, Shelley Beyer helps you slow down and recognize these milestones for what they truly are: powerful signs of progress.You don’t have to wait to be fully recovered to feel proud. Tune in for an empowering reminder that even the smallest firsts are worth celebrating. ✨ Join the private Facebook group:

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2:28

What I Refuse to Do After Breast Reduction

Off the Rack ·

2025/07/24

This Spark episode is a gut-level affirmation of the moment you know: you're not going back. Not to bras that dig, meals that inflame, or habits that keep you small. Shelley Beyer shares what she refuses to carry post-surgery — and why you get to move forward without apology.Whether your moment came after surgery, keto, carnivore, or boundaries — this episode will meet you right where you are and remind you of your power. ✨ Join the private Facebook group: Off the Rack Breast: Reduction Support

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6:33

Why Rest Mattered After Breast Reduction – Part 4 of...

Off the Rack ·

2025/07/24

In this episode, Shelley opens up about the deep emotional shifts that happened during her breast reduction recovery — especially around rest, support, and setting boundaries.You’ll hear the real story of what it took to ask for help, say no, and let her body guide the healing process. This is the episode every over-doer needs. Because sometimes the bravest thing you can do… is rest. ✨ Join the private Facebook group: Off the Rack Breast: Reduction Support for Women 💻 Explore resources + download

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3:59

How to Support Scar Healing After Breast Reduction

Off the Rack ·

2025/07/23

Scars are part of every breast reduction journey — but most women are never told what their healing skin actually needs. In this short and powerful Spark, Shelley shares exactly what helped her scars heal faster, cleaner, and with less inflammation. From collagen and minerals to emotional reframes and self-talk, this episode is both practical and deeply human.Whether you’re just out of surgery or preparing for it, this is your gentle reminder: scar care starts from the inside. ✨ Join the private

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