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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

00:26:22

When Coffee Becomes Survival: A Nervous System...

The Food Freedom Rebellion for Nurturers and Healers ·

2026/04/06

Coffee is not evil—but if caffeine has become the thing getting you through the day, it may be affecting more than you realize. In this episode, Bonni and Kerri unpack how caffeine influences sleep, cravings, anxiety, blood sugar, digestion, and nervous system regulation. They break down the difference between enjoying coffee and depending on it, explain why more caffeine does not create more energy, and talk through what withdrawal and recalibration can look like when you cut back. This week’s

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00:31:35

The Attitude Shift That Can Change Stress and Cravings

The Food Freedom Rebellion for Nurturers and Healers ·

2026/03/30

The way you talk to yourself all day is not just mindset—it affects your nervous system, stress load, cravings, digestion, sleep, and metabolic stability. In this episode, Bonni and Kerri unpack the “have to” trap and why constant pressure, resentment, and urgency can keep the body braced all day long. They break down how your inner narration influences physiology, why this is about regulation rather than forced positivity, and how small language shifts can create more ease, steadiness, and

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00:31:03

Foam Rolling for Recovery, Mobility, and Less Stiffness

The Food Freedom Rebellion for Nurturers and Healers ·

2026/03/23

If your body feels tight, sore, guarded, or harder to move than it used to, this episode is for you. Bonni and Kerri talk about why foam rolling is not just for athletes, how it can support mobility and recovery, and why so many women skip the exact habits that would help them feel better in their bodies. This conversation also goes deeper than movement—into nervous system support, consistency, and the difference between punishment and maintenance. 🎯 Your mission: try it for one week, track what

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00:26:54

The Tiny Habit That Builds Health and Self-Trust

The Food Freedom Rebellion for Nurturers and Healers ·

2026/03/16

What does flossing have to do with food freedom? More than most women realize. In this episode, we explore the connection between oral health, inflammation, and overall well-being—plus why one tiny habit can become powerful identity work for women stuck in all-or-nothing patterns. Bonni and Kerri share why flossing is not just about cavities, how consistency matters more than perfection, and why small promises kept daily often change more than big plans made once in a while.🎯 Your mission: try it

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00:32:50

The Fiber Fix: Better Digestion, Fewer Cravings, More...

The Food Freedom Rebellion for Nurturers and Healers ·

2026/03/09

If you’re dealing with cravings, bloating, constipation, blood sugar crashes, or always feeling hungry again too fast, fiber may be part of the missing support. In this episode, we unpack why fiber is one of the most overlooked habits in women’s health, how it impacts gut health, fullness, cholesterol, hormones, and energy, and why “eating healthy” does not always mean you’re getting enough. We also share a real-life client example and give you a practical weekly challenge to help you build more

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00:43:47

How Your Inner Circle Shapes Food, Stress, and Coping

The Food Freedom Rebellion for Nurturers and Healers ·

2026/03/03

Cravings are not just about food or willpower. In this episode, we unpack how your inner circle, daily environment, and repeated messaging can shape stress, emotional eating, digestion, and nervous system patterns. This week’s challenge: audit your inner circle and notice what your body is absorbing, normalizing, and responding to.🎯 Your mission: try it for one week, track what shifts, and come tell us what you noticed.🔗 Links & ResourcesRSVP for the Cravings Mind Loop Masterclass 🔥 Join the

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00:21:44

The Gentle Movement Challenge: Sun Salutations +...

The Food Freedom Rebellion for Nurturers and Healers ·

2026/02/23

In this episode, we’ll show you how to do it in a real-life way (tight mornings, stiff bodies, zero flexibility), what you should pay attention to as the week goes on, and why this tiny ritual tends to create an outsized ripple in stress, energy, digestion, and cravings.🎯 Your mission: try it for one week, track what shifts, and come tell us what you noticed.🔗 Links & Resources🔥 Join the 90-Day Mind & Body Reset→ ⁠⁠⁠⁠Apply here⁠⁠⁠⁠🧠 Book a Free Mind & Body Consultation→ ⁠⁠⁠⁠Schedule

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00:25:00

Dopamine Detox-ish: An Experiment for Calm Nights &...

The Food Freedom Rebellion for Nurturers and Healers ·

2026/02/16

What if the thing you’re using to “wind down” at night… is the exact thing keeping you snacky, wired, and waking up tired?Hear us out.This week, we’re inviting you into a 7-day experiment—not forever, not as a personality makeover, and definitely not as a shame-fest about screens. Just one week of turning the TV off on purpose and watching what shifts.🔗 Links & ResourcesRegister for the Love Your Gut workshop→Save your Spot🔥 Join the 90-Day Mind & Body Reset→ ⁠⁠⁠⁠Apply here⁠⁠⁠⁠🧠 Book a

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00:28:47

The Veggie Habit That Calms Cravings, Bloat & 3PM...

The Food Freedom Rebellion for Nurturers and Healers ·

2026/02/09

Think “eat more veggies” is just another diet-culture lecture? Not here. In this episode, we break down why adding 3 servings of vegetables a day can shift your cravings, digestion, mood, energy, and nervous system regulation—without forcing salads, perfection, or a 3-hour meal prep marathon.Perfect for anyone dealing with snack attacks, bloat, burnout, or perimenopause chaos in the United States pace of life—on Spotify and beyond.🔗 Links & Resources🔥 Join the 90-Day Mind & Body Reset→

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00:20:42

The Power of Daily Intentions (Nervous System +...

The Food Freedom Rebellion for Nurturers and Healers ·

2026/02/02

One clear intention can do what willpower never could: calm cravings, lower stress, and make your day feel less like a free-for-all. In Week 5 of the challenge, we’re breaking down why daily intentions aren’t fluffy… they’re a nervous system regulation tool that reduces cognitive load and helps your brain stop defaulting into survival mode.This week’s challenge: Pick ONE intention. Write it down. Say it out loud. Watch what happens in your body—not just your behavior. Then share it in the

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00:20:01

The Low-Impact Move That Boosts Metabolism, Calms...

The Food Freedom Rebellion for Nurturers and Healers ·

2026/01/26

If your brain hears “steps” and immediately goes:“Does that even count?”Perfect. This episode is for you.Welcome to the 5,000 Steps-a-Day Challenge — where we break up with “go hard or go home” fitness culture and replace it with movement that heals instead of punishes.For women, like you, dealing with stress, burnout, hormone shifts, gut issues, cravings, or chronic fatigue… the answer usually isn’t more intensity. It’s rhythm.In this episode, we unpack:Why the 10,000 steps goal wasn’t born from

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00:20:29

The Eco-Friendly Cleaner Challenge: How Toxic...

The Food Freedom Rebellion for Nurturers and Healers ·

2026/01/19

This week’s challenge isn’t about food, sugar, or trying harder—it’s about what’s under your sink.Because if you feel dizzy, headachy, bloated, exhausted, anxious, or “off” after cleaning… that’s not motivation. That’s your body asking for help.In this episode of The Food Freedom Rebellion, we break down how everyday cleaning products quietly increase toxic load, disrupt hormones, stress your nervous system, and mess with your gut—even if you eat clean and do all the “right” things.We’re talking

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00:20:32

The Toxic Truth Under Your Sink: How Cleaning...

The Food Freedom Rebellion for Nurturers and Healers ·

2026/01/19

You eat clean.You take the supplements.You drink the water.So why are you still bloated, exhausted, headachy, hormonal, or “off”?This week’s challenge isn’t about food — it’s about what’s under your sink.In this week's episode, our Eco-Friendly Cleaner Challenge, we’re exposing the hidden connection between toxic cleaning products, hormone disruption, gut inflammation, nervous system stress, and low energy — without asking you to throw out everything you own or go full crunchy.In this episode,

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00:16:46

The Water Challenge: Why Hydration Fixes Cravings,...

The Food Freedom Rebellion for Nurturers and Healers ·

2026/01/12

Think drinking water is basic? Think again.In this episode of The Food Freedom Rebellion, we break down why hydration might be the most overlooked root cause behind low energy, bloating, sugar cravings, brain fog, mood swings, headaches, and that brutal 3PM crash.We’re diving into the real science of hydration—how even mild dehydration impacts your gut, brain, hormones, nervous system, and detox pathways. Spoiler: cravings aren’t a willpower problem. They’re often a hydration and mineral

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00:17:09

Rewire Your Nervous System for Food Freedom

The Food Freedom Rebellion for Nurturers and Healers ·

2026/01/06

Our next Love Your Gut workshop is on JANUARY 13th. Save your spot: Stress Management Using a Simple Black Bean SoupNot doing “new year, new you.” Not doing a detox. Not doing shame.We’re starting the year with the thing that’s been quietly running the show: your beliefs. In this episode, you’ll learn:Why “I can’t trust myself” keeps your body in stress mode (and cravings loud) The science of rewiring beliefs: thoughts → neural pathways → nervous system patterns Myth-busting: willpower, “I’m too

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00:21:06

Kindness Is Medicine: A 7-Day Nervous System Reset

The Food Freedom Rebellion for Nurturers and Healers ·

2025/12/30

What if the fastest “gut health hack” this week isn’t a supplement… it’s kindness? Yep—random acts of kindness can help calm your nervous system, support vagal tone, lower cortisol, and flip your body back into rest-and-digest (hello digestion, mood, and fewer stress cravings). In this episode, we’re kicking off the Random Acts of Kindness Challenge—because you aren’t waiting on healing… you’re part of it. We cover:Why kindness signals safety to your body (and why that matters for bloat, sleep, and

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00:28:13

One-Pot Meals Are the Rebellion Your Gut’s Been...

The Food Freedom Rebellion for Nurturers and Healers ·

2025/12/23

What if dinner didn’t feel like the final boss fight of your day?In this episode, we’re throwing out food guilt, decision fatigue, and the lie that eating well has to be complicated. Welcome to One-Pot Wonder Week—where your slow cooker becomes your secret weapon for gut healing, nervous system regulation, and way fewer dishes.We’re breaking down:Why “I don’t have time to eat healthy” isn’t a failure—it’s a systems problemHow slow-cooked meals support digestion, blood sugar, hormones, and stressThe

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00:24:13

Fire Up Your Glutes: The Anti-Aging Muscle That...

The Food Freedom Rebellion for Nurturers and Healers ·

2025/12/16

What if your low back pain, cravings, energy crashes, and stubborn metabolism weren’t willpower problems… but muscle problems?This week on the podcast, we’re lighting a match under the most ignored (and misunderstood) powerhouse in your body—your glutes 🍑🔥And no, this isn’t about chasing a “better booty.” This is about pain relief, hormone balance, blood sugar stability, digestion, mood, posture, and aging well.Bonni breaks down the real science behind glute activation and why weak glutes can

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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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