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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

2:50

Breast Reduction Healing: You’re Not Falling Behind

Off the Rack ·

2025/11/14

This episode is part of Shelley’s From the Vault series — re-released from her early Off the Rack reflections that still hold timeless truths about healing and becoming.If you’ve ever felt like your breast reduction recovery was taking too long or you “should” be further along, this short reflection is for you. Shelley shares how real healing unfolds at its own pace — not through timelines or milestones, but through trust, compassion, and slowing down enough to meet yourself where you are. A

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10:24

My Breast Reduction Journey: Real Healing Moments...

Off the Rack ·

2025/11/13

This episode is part of Shelley’s From the Vault series — re-released from her early days of Off the Rack, with timeless wisdom that still resonates today.In this vulnerable second part of her breast reduction story, Shelley shares what her recovery truly looked like — the unexpected ease, the tender challenges, and the real emotional work of slowing down and letting herself be cared for. From navigating rib pain and restlessness to rediscovering body trust, this reflection offers both honesty and

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2:57

Breast Reduction Journey: Inside My Healing Process

Off the Rack ·

2025/11/13

This episode is part of Shelley’s From the Vault series — re-released from her early days of Off the Rack, offering timeless reflections that still speak truth into the breast reduction healing journey.In this short and tender reflection, Shelley opens up about the early days after breast reduction surgery — when everything feels raw, uncertain, and real. She shares how she prepared her body to heal, what those first few days truly felt like, and why it’s okay for recovery to be messy. Whether

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3:24

After Breast Reduction: Getting to Know Myself Again

Off the Rack ·

2025/11/12

This episode is part of Shelley’s From the Vault series — re-released from her early days of Off the Rack, sharing timeless reflections that still resonate today.In this heartfelt reflection, Shelley opens up about the quiet, complex emotions that often surface after breast reduction surgery — the tenderness of reconnecting with your body, the unease of not fully recognizing yourself, and the courage it takes to rebuild trust and belonging within your own skin. She reminds listeners that healing

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4:00

What to Eat Before Breast Reduction Surgery for Healing

Off the Rack ·

2025/11/11

This episode is part of Shelley’s From the Vault series — re-released from her early days of Off the Rack, sharing timeless reflections that still resonate today.In this short, practical, and heart-centered reflection, Shelley shares how simple, animal-based foods helped her reduce inflammation, stabilize energy, and prepare her body — and mind — for breast reduction surgery. With warmth and honesty, she reminds us that nourishment isn’t about perfection or restriction — it’s about supporting your

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2:58

Breast Reduction Journey: The Quiet Healing Phase

Off the Rack ·

2025/11/10

This episode is part of Shelley’s From the Vault series — re-released from her early days of Off the Rack, sharing timeless reflections that still resonate today.In this gentle Mindful Monday reflection, Shelley reminds us that healing isn’t always loud or visible — it unfolds quietly in the spaces between milestones. Through her own recovery journey, she helps us notice and honor the small, sacred signs of progress that whisper, you’re healing.✨ Join the private Facebook group: Off the Rack Breast

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2:34

Breast Reduction Journey: When Slowing Down Feels Wrong

Off the Rack ·

2025/11/07

This From the Vault episode revisits one of Shelley’s earliest reflections: the moment she realized that slowing down wasn’t a sign of weakness — it was a form of healing. Through her own breast reduction recovery, Shelley shares how rest can feel foreign in a world that glorifies hustle, and how learning to receive stillness became one of her most powerful lessons.A gentle reminder that rest isn’t a reward or something to earn — it’s how your body rebuilds.✨ Join the private Facebook group: Off the

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6:36

Breast Reduction Journey: How I Finally Said Yes...

Off the Rack ·

2025/11/06

This From the Vault episode takes us back to the beginning — when Shelley was still waiting, hesitating, and believing she didn’t deserve relief. In this deeply honest reflection, she shares how years of pain, guilt, and self-denial finally gave way to one brave decision: saying yes to herself.A reminder that choosing surgery after breast reduction isn’t about vanity — it’s about freedom, worth, and coming home to your own body.✨ Join the private Facebook group: Off the Rack Breast Reduction Support

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2:28

Breast Reduction Journey: Choosing Myself Again

Off the Rack ·

2025/11/06

This From the Vault episode comes from Shelley’s earliest Off the Rack reflections — the quiet turning point where she finally chose herself after years of discomfort, self-doubt, and waiting for permission to change. In this heartfelt Spark, Shelley shares what it really meant to stop gaslighting her own needs and listen to her body’s truth.A reminder that choosing relief, freedom, and alignment after breast reduction isn’t selfish — it’s sacred.✨ Join the private Facebook group: Off the Rack

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2:43

How I Reconnected With My Body After Breast Reduction

Off the Rack ·

2025/11/05

This From the Vault episode comes from Shelley’s early Off the Rack reflections — a time when reconnecting with her body after breast reduction surgery felt raw, humbling, and holy. In this gentle, soul-centered Spark, Shelley shares how learning to listen to her body’s messages — instead of pushing past them — became one of the most healing parts of her recovery.A soft reminder that your body is not a project to fix. It’s a partner to trust.✨ Join the private Facebook group: Off the Rack Breast

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4:00

What to Eat After Breast Reduction: Fuel Healing Fast

Off the Rack ·

2025/11/04

This From the Vault episode comes from Shelley’s early days of Off the Rack, when she first began connecting food and recovery in her own breast reduction healing journey. In this short, heartfelt reflection, she shares how simple, nutrient-dense foods — especially protein and healthy fats — can help you repair, reduce inflammation, and support your energy after surgery.If you’ve ever wondered what to eat to help your body heal faster after breast reduction, this episode is a nourishing place to

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2:39

Breast Reduction Healing: Speak Kindly to Yourself

Off the Rack ·

2025/11/03

This From the Vault episode is one of Shelley’s earliest reflections — revisited from the early days of Off the Rack — and it still holds so much truth. In this short and soulful Spark, Shelley invites you to listen to the voice in your head and ask, “Would I say that to a friend?” It’s a tender reminder to replace criticism with compassion as you move through breast reduction recovery — and to speak to yourself with the same kindness you offer everyone else. ✨ Join the private Facebook group: Off

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2:56

Breast Reduction Healing: You’re Growing Quietly

Off the Rack ·

2025/10/31

Healing after breast reduction doesn’t always look dramatic — sometimes it’s the quiet, ordinary moments that show you how much you’ve changed. In this short, heart-centered reflection, Shelley Beyer invites you to notice the subtle shifts that mean you’re growing: the calm where there used to be tension, the confidence that sneaks in when you least expect it. You don’t have to wait for a milestone to see your progress — it’s already unfolding in the quiet ways you move through your day.✨ Join the

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12:03

Using My Voice After Breast Reduction (Integration 5)

Off the Rack ·

2025/10/30

After breast reduction, finding your voice isn’t just about speaking — it’s about reclaiming the parts of you that once stayed silent. In this intimate reflection, Shelley shares how surgery became the physical embodiment of deep inner healing. From breaking ancestral patterns to saying “no” without guilt, she explores what it means to finally stand in her truth — not out of fear, but from freedom. ✨ Join the private Facebook group: Off the Rack Breast Reduction Support for Women 💻 Explore

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2:53

After Breast Reduction: You Don’t Have to Push

Off the Rack ·

2025/10/30

After breast reduction, it’s easy to keep living like you still have to prove your strength — pushing, overdoing, and bracing for impact. In this reflection, Shelley shares how healing deepens when you stop trying to earn your rest. This is a gentle invitation to choose ease, let support in, and believe that softening is not weakness — it’s wisdom. ✨ Join the private Facebook group: Off the Rack Breast Reduction Support for Women 💻 Explore resources + download your free guide: Fueling Your Body for

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3:42

Breast Reduction Healing: You Deserve Pleasure

Off the Rack ·

2025/10/29

After breast reduction, pleasure can feel far away — or even off-limits. In this heartfelt reflection, Shelley shares how rediscovering pleasure became part of her healing. She reframes pleasure as a vital sign — proof that your body feels safe, seen, and whole again. This is a gentle reminder: you don’t have to earn joy. You already deserve it. ✨ Join the private Facebook group: Off the Rack Breast Reduction Support for Women 💻 Explore resources + download your free guide: Fueling Your Body for

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3:03

Breast Reduction Healing: Gentle Habits That Help

Off the Rack ·

2025/10/28

After breast reduction, it’s easy to fall into patterns of “doing recovery right.” But healing isn’t about control — it’s about care. In this episode, Shelley explores the difference between habits that hold you and habits that hold you back. Through honest reflection, she invites you to return to supportive rhythms that help you feel nourished, not pressured. ✨ Join the private Facebook group: Off the Rack Breast Reduction Support for Women 💻 Explore resources + download your free guide: Fueling

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3:16

Grounded Energy After Breast Reduction Healing

Off the Rack ·

2025/10/27

After breast reduction, you may find your energy shifting — slower, calmer, more grounded than before. But what happens when that peace is misunderstood as passivity? In this episode, Shelley unpacks what it means to move from over-functioning to grounded energy — from proving to presence — and how to trust this steady, powerful version of yourself. ✨ Join the private Facebook group: Off the Rack Breast Reduction Support for Women 💻 Explore resources + download your free guide: Fueling Your Body

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3:50

Breast Reduction Healing: Let Joy Be the Point

Off the Rack ·

2025/10/24

After breast reduction, it can be easy to focus on recovery goals, routines, and results — but what if healing isn’t only about progress? In this gentle reflection, Shelley shares a reminder that joy isn’t something you earn; it’s something you remember. This episode is an invitation to soften, breathe, and let your joy be the point — not the prize. ✨ Join the private Facebook group: Off the Rack Breast Reduction Support for Women 💻 Explore resources + download your free guide: Fueling Your Body

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7:04

Why Friendships Shift After Breast Reduction...

Off the Rack ·

2025/10/23

After breast reduction, healing doesn’t stop at the body — it reaches into the heart of how we connect. In this soulful reflection, Shelley explores why some friendships shift (or fade) as you step into your new sense of self. This episode invites you to release guilt, honor growth, and remember: you’re not losing people — you’re returning to yourself. ✨ Join the private Facebook group: Off the Rack Breast Reduction Support for Women 💻 Explore resources + download your free guide: Fueling Your Body

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