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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

3:00

Why You Might Eat Less After Breast Reduction

Off the Rack ·

2025/07/22

When women begin healing after breast reduction—especially while eating Carnivore or keto—they’re often surprised by a sudden shift in appetite. If you've wondered, “Am I eating enough?” or “Why am I not hungry like before?” — this episode is for you.In today’s Healing Talk, Shelley Beyer offers practical, compassionate insight into why your body may naturally ask for less food after surgery, and why that’s not something to fix. It's something to trust. Let this be your permission slip to

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2:57

How Breast Reduction Healing Really Happens

Off the Rack ·

2025/07/21

Healing doesn’t always come with a big moment or dramatic milestone. In this gentle episode, Shelley Beyer offers a grounding reminder that recovery after breast reduction often shows up in the quiet shifts — the ones no one sees. Whether it’s waking up a little less sore or reaching for a glass without pain, these are the signs your body is healing.This episode invites you to stop waiting for the next “big win” and instead notice the small, powerful markers of progress already happening. Real

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3:14

Why Breast Reduction Recovery Isn’t Just Physical

Off the Rack ·

2025/07/18

In this Feel Good Friday episode of Daily Spark, Shelley Beyer shares one of the most tender truths she learned during her own healing: needing help doesn’t make you a burden. It makes you human.Whether you're early in recovery or still preparing for breast reduction surgery, this episode offers emotional permission to receive care without shame. Shelley gently reframes our need for support as sacred — not selfish — and reminds us that letting others in is part of true healing. ✨ Join the

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6:03

My Confidence After Breast Reduction – Part 3

Off the Rack ·

2025/07/17

In this next part of my breast reduction journey, I’m sharing what happened after recovery — when the pain faded, the swelling subsided, and I began to meet the new version of myself.This episode is all about identity, confidence, and the emotional freedom I never expected to find. From walking around braless for the first time in years to wearing clothes that actually fit me, this chapter of the story is about coming home to my body — and learning to love it. ✨ Join the private Facebook group: Off

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3:12

When Breast Reduction Changes How You See Yourself

Off the Rack ·

2025/07/17

After breast reduction surgery, there’s often a moment no one warns you about: you look in the mirror and don’t recognize yourself. Even if the surgery was your choice — and you’re happy with the results — your reflection can feel unfamiliar. In this Spark, Shelley Beyer names that emotional moment with compassion and clarity.She shares her own story of reconnecting with her body after surgery and offers a gentle reminder that your healing isn’t just physical. It’s emotional, too. This episode is

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3:20

When Your Body Feels Foreign After Breast Reduction

Off the Rack ·

2025/07/16

Breast reduction recovery doesn’t always feel empowering right away. Sometimes, your body feels unfamiliar — even foreign. In this tender Spark, Shelley Beyer gives voice to the disconnection, numbness, or emotional shifts that can surface after surgery.You’ll hear a grounded reminder that healing isn’t just physical. It’s emotional, nervous-system-deep, and worthy of your care. If you’ve struggled to reconnect with your post-op body, this short episode will remind you: you’re not broken. You’re

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2:41

Hydration After Breast Reduction: Why Water Isn’t Enough

Off the Rack ·

2025/07/15

We’ve all heard it: “Drink more water after surgery.” But what if water alone isn’t enough — and could even make you feel worse?In this Healing Talk Tuesday, Shelley Beyer unpacks what real hydration looks like for women recovering from breast reduction, especially on a Carnivore or Keto diet. Learn why electrolytes like sodium, potassium, and magnesium are essential post-op — and how a few simple shifts can dramatically improve how you feel. ✨ Join the private Facebook group: Off the Rack Breast:

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2:43

How to Reframe Self-Talk After Breast Reduction

Off the Rack ·

2025/07/14

That voice in your head? It has power — especially during recovery. In this 4-minute Mindful Monday Spark, Shelley Beyer invites you to notice the self-talk running through your mind and ask one powerful question: “Would I say that to a friend?”Whether you're still swollen, feeling behind, or doubting your progress, this episode will help you bring kindness back into the conversation. If you're healing from breast reduction surgery and need a gentler way to talk to yourself — this is it. ✨

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2:47

Why You’re Not Behind in Breast Reduction Recovery

Off the Rack ·

2025/07/11

You’re not behind — you’re becoming.If you’ve ever felt like you should be further along — in healing, in life, or in how your body feels — this is your reminder that you’re right on time. In this short, powerful Feel Good Friday Spark, Shelley Beyer speaks directly to the pressure so many women feel during breast reduction recovery.You’ll walk away with a calming new perspective: you’re not a project to complete. You’re a person in process. And your process is sacred. ✨ Join the private Facebook

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10:32

How I Recovered After Breast Reduction - Part 2 of My...

Off the Rack ·

2025/07/10

What does recovery really look like after breast reduction surgery? In Part 2 of my breast reduction journey, I’m sharing what happened after the surgery — and it wasn’t what I expected. I had no breast pain, but I still faced discomfort, humility, and a slower-than-expected recovery. From managing drains and navigating a surprise rib suture, to asking my husband for help and learning to rest — this episode is a raw look at what real healing looks and feels like.Whether you're preparing for

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2:54

What Recovery Feels Like After Breast Reduction

Off the Rack ·

2025/07/10

The first few days after breast reduction are often filled with questions, emotions, and surprises. In this Spark-style episode, Shelley Beyer shares what her early post-op experience really felt like — from the physical details (like surprising pain levels) to the deeper emotional waves that caught her off guard.Whether you're sore, steady, emotional, or even grateful — there’s space for all of it. This episode reminds you that healing doesn’t have to follow anyone else’s script. You’re

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2:36

How to Reconnect With Your Body After Breast Reduction

Off the Rack ·

2025/07/09

In this gentle but powerful Spark, Shelley Beyer reminds us that healing after breast reduction isn’t about pushing through — it’s about tuning in. Your body isn’t broken. It’s speaking to you.If you’ve felt disconnected from your body during recovery — or if restlessness, fatigue, or discomfort have made you question your progress — this episode invites you to listen, trust, and reframe what healing really means. ✨ Join the private Facebook group: Off the Rack Breast: Reduction Support for Women

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3:50

What to Eat Before Breast Reduction Surgery

Off the Rack ·

2025/07/08

Food is one of the most overlooked parts of pre-op prep — but it makes all the difference. In this quick Daily Spark, Shelley Beyer shares exactly what she ate before breast reduction surgery (and why it mattered). From cutting out sugar to leaning into animal-based staples like steak, eggs, and bone broth, Shelley makes it simple, doable, and deeply supportive.This isn’t a diet. It’s a way to love your body into healing — starting before you even step into surgery. ✨ Join the private Facebook

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2:54

Why Breast Reduction Healing Isn’t Always a Straight...

Off the Rack ·

2025/07/07

You imagine healing will be steady — each day a little better than the last. But real recovery, especially after breast reduction, doesn’t always follow the plan. In today’s Spark, Shelley Beyer shares what it felt like to be cleared for full activity and still be too overwhelmed by pain to empty the dishwasher.This is a grounded and tender reminder that needing help doesn’t make you weak — and that healing, in all its messiness, is still progress. If you’re frustrated, tired, or holding guilt and

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2:16

How to Trust Your Healing Timeline After Breast...

Off the Rack ·

2025/06/30

If you've ever wondered, “Shouldn’t I be further along by now?”, this episode is for you. Shelley Beyer shares why healing after breast reduction — physically, emotionally, and mentally — doesn’t follow a straight line. Instead of pushing harder, this Spark offers a reframing: what if grace, rest, and trust are exactly what your recovery needs?In just four minutes, you’ll learn to stop measuring your progress against someone else’s and start honoring your own body’s pace. ✨ Join the private

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5:21

Reclaiming Yourself Through Breast Reduction

Off the Rack ·

2025/06/30

Welcome to the very first episode of Off the Rack. Whether you’re considering breast reduction, navigating recovery, or simply longing to feel at home in your body again — this episode is for you.In this debut episode, originally titled You Don’t Have to Shrink to Be Seen, Shelley Beyer shares the story behind the podcast and the deeper emotional reality of living in a body you’ve been taught to shrink. This conversation isn’t just about surgery — it’s about reclaiming your body, your energy, and

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4:04

How to Heal After Breast Reduction With Protein and Fat

Off the Rack ·

2025/06/30

In this episode of The Daily Spark, Shelley Beyer shares how real food can become your most powerful support tool — especially during recovery. Whether you're preparing for breast reduction surgery or healing afterward, Shelley breaks down how animal-based nutrition provides the protein and fat your body needs to rebuild, reduce inflammation, and stay regular — without relying on extra medications.This is a grounded, compassionate look at how nutrient-dense eating works with your body, not

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2:16

The Truth About Choosing Breast Reduction

Off the Rack ·

2025/06/30

In this vulnerable and powerful episode, Shelley Beyer opens up about her turning point — the quiet, internal shift that led her to choose breast reduction surgery. She shares what it felt like to live in a body that was “too much and not enough,” and how the decision to change didn’t come from crisis, but from clarity.If you’re navigating body discomfort, considering breast reduction, or simply seeking the permission to choose what’s best for you — this episode is for you. ✨ Join the private

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6:35

Why I Finally Chose Breast Reduction – Part 1 of My...

Off the Rack ·

2025/06/30

For decades, I thought I just had to live with the pain. I didn’t realize how much I was managing every single day — physically, emotionally, and even in my relationships — just to tolerate my own body. In this episode, I’m sharing the moment everything shifted. The guilt. The pressure. The years I waited… and why I finally chose breast reduction.If you’ve been putting yourself last, this is your reminder: there is no perfect time. You don’t have to wait until you’ve earned it. Choosing relief is

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2:22

Why Rest Feels So Hard After Breast Reduction

Off the Rack ·

2025/06/30

Rest isn’t a break from healing — it is healing. After breast reduction surgery, it can feel almost impossible to slow down — even when your body is asking for it. In today’s Daily Spark, Shelley Beyer gently reframes rest as an essential part of healing, not something to earn or explain away.If you’re recovering from surgery or in a season where your energy feels low, this 3-minute episode will remind you that stillness isn’t weakness — it’s how you rebuild. ✨ Join the private Facebook group: Off

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