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PODCAST

The Food Freedom Rebellion for Nurturers and Healers

Bonni Hise and Kerri Pagliarini

We’re Bonni and Kerri—your no-nonsense, wine-loving wellness besties—here to help you rebel against restriction and reclaim radical wellness. 🎙️ Weekly no-filter chats on gut health, nervous system healing & food freedom. 🎥 Occasional LIVE cooking shows and workshops with wine, sass, and real AF food. 🍷 Laughs, truth bombs & zero guilt. Ditch the hype. Eat smarter. Feel better—without the BS. Because food freedom isn’t a luxury—it’s a rebellion. Hit subscribe & join us in giving a

health & fitness nutrition

All Episodes

00:12:20

Rewire Your Words, Reclaim Your Calm

The Food Freedom Rebellion for Nurturers and Healers ·

2025/11/04

This week, we’re flipping the detox script, Rebels—it’s not your gut, it’s your mindset. In The Complaint-Free Challenge, Kerri and Bonni dive into the sneaky ways our words wire our energy, hormones, and nervous system. This isn’t about fake positivity or ignoring real life—it’s about awareness, choice, and taking your power back.We’re unpacking:⚡ How complaining trains your brain for stress and survival mode🌿 What happens in your gut and hormones when your words stay in “ugh” mode💭 How to spot

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00:13:34

The Halloween Challenge: Food Freedom, Not Fear

The Food Freedom Rebellion for Nurturers and Healers ·

2025/10/28

Halloween week, Rebels — and we’re about to stir the (candy) cauldron. In this episode, Kerri and Bonni unpack the truth about cravings, emotional eating, and why “just one” never feels like just one. You’ll learn how to break free from the sugar rollercoaster without guilt, restriction, or missing out on the fun.We’re diving into:💥 Sugar truth bombs that explain why willpower isn’t the answer🧠 The nervous-system science behind cravings and emotional eating🍭 How to calm your candy urges with

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00:14:17

Pass the Pumpkin (and the Blood Sugar Balance)

The Food Freedom Rebellion for Nurturers and Healers ·

2025/10/21

Fall vibes, rebel edition Pumpkin’s not just for lattes and pie—it’s a gut-healing, hormone-balancing, blood sugar–soothing superstar. In this episode, Kerri and Bonni take you inside The Pumpkin Challenge, where cozy meets nutrient-dense and food freedom reigns supreme.We’re breaking down:🧡 Why real pumpkin deserves a comeback☕ The “Sugar Swap Mindset” that ends cravings without restriction🔥 Easy, cozy ways to roast and use pumpkin all season🌿 How pumpkin supports your gut, hormones, and

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00:15:25

Caffeine, Chaos & Calm: How to Find Your Energy Sweet...

The Food Freedom Rebellion for Nurturers and Healers ·

2025/10/17

Snag the Fast TrackJoin the communityBook Your Free AuditCheck out our latest event on our Community CalendarFeeling wired, tired, and glued to your coffee mug? ☕ This week, Kerri and Bonni dive into the truth about caffeine — how it messes with your gut, hijacks your adrenals, and fakes your focus (especially if you’ve got ADHD).We’re not taking away your latte — promise. This episode is your caffeine reality check: how to track what you’re really drinking, spot your stress triggers, and reset your

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00:17:49

Gut Love & Glucose Calm: The Apple-a-Day Challenge

The Food Freedom Rebellion for Nurturers and Healers ·

2025/10/07

We’re taking “an apple a day” to a whole new level This week, Kerri and Bonni crack open how this simple fruit can work harder for your gut, hormones, and metabolism than half your supplement shelf. From gut-loving fiber and blood sugar balance to mood-boosting polyphenols, you’ll learn how real food becomes real freedom.Healing doesn’t have to be hard—it can start with a crunch.🔗 Mentioned in this episode:Book your free Food Freedom Audit CallLet’s uncover what’s blocking your food peace and build

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00:10:00

Blue Light Detox: How Screens Wreck Your Sleep,...

The Food Freedom Rebellion for Nurturers and Healers ·

2025/09/30

Rebels—your late-night scroll isn’t harmless. That glow from your phone, TV, or laptop? It’s jet-lagging your body every single night. Blue light after dark shuts down melatonin, scrambles your circadian rhythm, tanks deep sleep, and even messes with your gut, hormones, and cravings.In this episode, we’re breaking down:🔬 The nerdy truth about how blue light wrecks sleep + hormones🚨 Myths & mistakes (why dimming your screen or cheap glasses won’t save you)💡 Real fixes: blockers, lighting

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00:11:39

Yoga for Rebels: Breath, Stretch, and Nervous System...

The Food Freedom Rebellion for Nurturers and Healers ·

2025/09/23

Rebels, yoga isn’t about $100 leggings, touching your toes, or chanting on a mountaintop—it’s about biology, breath, and nervous system regulation. This week, we’re busting the myths, dropping the science, and giving you a 5-minute-a-day challenge that’ll leave you calmer, stronger, and way less cranky.Inside this episode:🚫 Myths we’re smashing (spoiler: “too inflexible” is not a thing)🔬 Nerdy truths—why yoga boosts recovery, hormones, focus, and immunity💡 Real-life yoga: from chaos-mom stretches

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00:13:23

Drink Your Water, B*tches: The Thirst Quencher Challenge

The Food Freedom Rebellion for Nurturers and Healers ·

2025/09/16

Rebels, we’re calling you out: if you’re foggy, cranky, bloated, or craving sugar on the daily… you might just be a dehydrated raisin in yoga pants. This week we’re busting hydration myths and showing you how water is the sneaky key to clearer thinking, smoother poops, and fewer freak-outs.Inside this episode:📏 The Rebel hydration rule of thumb (half your body weight in ounces—yes, really)⚡ DIY hacks to boost electrolytes without pricey powders🚨 Why coffee, wine, and “I drink when I’m thirsty”

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00:18:30

Sniff Your Way to Better Health: Essential Oils for...

The Food Freedom Rebellion for Nurturers and Healers ·

2025/09/09

Rebels, this week we’re getting nose-deep in one of the most underrated wellness hacks: essential oils. Forget the “ooh, that smells nice” vibes—Bonni’s bringing her clinical aromatherapy cred to show you how scent can literally flip your nervous system switch. From calming anxiety to boosting focus, easing bloat, and even curbing sugar cravings, these tiny bottles pack a serious punch.We’re covering:🌿 Bonni’s top Rebel-approved oils (and why they work)🚨 Safety rules you need to know (pets, kids,

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00:20:14

The Bring Your Lunch Challenge: Fuel Better, Spend...

The Food Freedom Rebellion for Nurturers and Healers ·

2025/09/02

This week, we’re tackling one deceptively simple shift: bringing your own lunch. Not sad desk salads or limp sandwiches—real food, built for real energy. In this episode, you’ll learn:Why packing your lunch gives you control over your protein, fiber, healthy fats, and ingredients (no mystery oils or sugar bombs)How to build a lunch that keeps your blood sugar—and your focus—steady all afternoonThe budget and brain-space wins that make this habit even more powerfulThe 4-step Rebel Lunch Blueprint

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00:18:16

Take Back Your Mornings: The 15-Minute Early Bird...

The Food Freedom Rebellion for Nurturers and Healers ·

2025/08/26

This week, we’re coming for your mornings—with love, coffee, and zero 4:30 AM ice baths. In the Early Bird Challenge, you’ll learn:Why setting your alarm just 15 minutes earlier can transform your energy, mood, and food choices all dayHow morning cortisol (yes, cortisol!) can work for you instead of against youThe “Buffer Effect” that keeps the world from hijacking your day before breakfastGrounding, energizing, and nourishing ways to spend your bonus time—without adding to your to-do listNo hustle

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00:14:59

The 2-Minute Ritual That Boosts Energy, Lymph Flow &...

The Food Freedom Rebellion for Nurturers and Healers ·

2025/08/19

Now—let’s talk about the week’s rebel move: dry brushing. No crystals, no $1,000 spa retreat—just a natural bristle brush, 2 spare minutes, and your bathroom. In this episode, you’ll learn:What your lymphatic system actually does (and why it’s probably sluggish right now)How dry brushing helps your body’s “trash removal crew” work more efficientlySkin perks no fancy lotion can match—plus the instant energy boost our clients swear byThe exact step-by-step to do it safely and effectively in under 3

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00:24:52

Breaking the Nighttime Snack Spiral (Without...

The Food Freedom Rebellion for Nurturers and Healers ·

2025/08/12

In this episode, we’re tackling late-night snacking—the real reasons it happens (hint: it’s not lack of willpower), the hidden biology behind it, and simple strategies to break the cycle. You’ll learn:Why blood sugar crashes, hormone mix-ups, stress, and gut timing are often the true culpritsThe “transition snack” habit you don’t even realize you haveOur 3-step Nighttime Snacking Challenge to help you eat well during the day and actually rest at nightNo guilt. No shame. Just the real talk and

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00:18:14

100 Lunges — Yes, You Can!

The Food Freedom Rebellion for Nurturers and Healers ·

2025/08/05

Think 100 walking lunges sounds impossible? We’re here to prove you wrong—in the best way possible. This episode isn’t just about building stronger legs; it’s about building trust in your body, waking up your fierce energy, and reminding yourself that you can do hard things.In this challenge episode, we cover:💪 How to break 100 lunges into bite-sized wins (without face-planting)🧠 Why your brain loves unilateral movement for balance + coordination💖 How to make movement feel safe after injury,

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00:15:24

Tree Hugger Challenge: The 5-Minute Ritual That Heals...

The Food Freedom Rebellion for Nurturers and Healers ·

2025/07/31

Feeling fried, bloated, or just plain off?This week, we’re stepping outside—literally—and launching the #TreeHuggerChallenge. No hiking boots or supplements required. Just 5 minutes a day with your feet on the Earth, your back against a tree, and your nervous system finally getting the memo: You’re safe. You can heal.We dive into how nature flips your body into "rest and digest" mode, why your vagus nerve is craving green things, and how grounding might be the most overlooked (and free!) tool for

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00:11:37

Your Closet is Fueling Your Food Drama—Here’s How to...

The Food Freedom Rebellion for Nurturers and Healers ·

2025/07/22

Alright, rebels—we’re getting personal and heading straight for your closet this week. Spoiler: what’s hanging in there might be the very thing weighing you down.This episode isn’t about color-coding or Marie Kondo-ing. Nope. We’re talking nervous system regulation, body trust, and why that pair of “someday jeans” is quietly fueling your food struggles and gut chaos.Here’s what we dig into:Why your closet holds the energy of past versions of you—and how that messes with healing.How clutter spikes

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00:11:50

Morning Mojo: The Lemon Water Ritual That Hits Different

The Food Freedom Rebellion for Nurturers and Healers ·

2025/07/15

You already know Bonni’s obsessed with lemon water—like, it’s basically her spirit beverage. But this week, she and Kerri are breaking it all the way down. From the gut-lovin’ science to the nervous system reset, this isn’t just warm citrus in a mug—it’s a full-body, full-soul vibe.We’re talking cayenne, cucumber, collagen (yes, queen), and why this low-lift ritual might be the biggest energy flex you can make before 8 a.m. Plus: myth-busting, gut truth bombs, and your weekly WildFree challenge.Grab

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00:16:13

The 3 Words That Can Reshape Your Identity (In Under...

The Food Freedom Rebellion for Nurturers and Healers ·

2025/07/01

What if just three words could shift how you show up every single day?This week, we’re diving into the 3-Word Challenge—a simple but powerful practice to help you step into the version of yourself you want to be.Inspired by Brendon Burchard’s book Change, we break down how choosing three intentional traits and repeating them daily can rewire your nervous system, boost confidence, and anchor your healing journey.We’re sharing:Our personal 3-word combos (and why they’ve changed over time)How this tool

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00:12:36

Friendship > Fitness Plans: How Community Gets You Moving

The Food Freedom Rebellion for Nurturers and Healers ·

2025/06/24

This week, we’re reclaiming peer pressure—and turning it into your secret fitness superpower. 💪Inside this feel-good, fire-you-up episode of Health Hacks and Wine Racks, Bonni and Kerri break down how friendly fitness competitions (yes, even the goofy kind) can spark momentum, boost your mood, and actually help you heal.You’ll learn:Why dopamine rewards from community > guilt-driven solo workoutsThe exact challenge we’re inviting you into this weekTips for keeping it light, sustainable, and

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00:11:43

How Earthing, Nervous System Resets & Real...

The Food Freedom Rebellion for Nurturers and Healers ·

2025/06/17

Think your sugar cravings are just about willpower? Think again.In this episode, Kerri and I are breaking down the real reasons your cravings, bloating, and energy crashes feel out of control—and how grounding (aka “dirt therapy”) plays a surprisingly powerful role in healing.We’re diving into:What sugar addiction really means (hint: it’s not just about sweets)How stress, sleep, and gut health hijack your cravingsWhy going barefoot might do more than your $80 probioticHow our Mind & Body Reset

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