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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

3:05

Breast Reduction Journey: Normalizing That Intense...

Off the Rack ·

2025/12/09

This episode revisits one of my earliest reflections on the emotional and physical intensity of that first week after breast reduction surgery — the part no one really prepares you for. I share why every version of the first week is valid, whether yours felt overwhelming, surprisingly calm, or somewhere in between. The heart of this story is about releasing comparison and allowing your own healing to be enough.This episode is part of my From the Vault series — re-released from my early days of

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3:12

Breast Reduction Healing: Letting Go of the...

Off the Rack ·

2025/12/08

This From the Vault episode revisits one of your earliest reflections on the quiet pressure to “bounce back” after breast reduction surgery — and the tender truth that real healing rarely follows a neat timeline. Through an honest moment of vulnerability, you explore what it means to ask for more help, more time, and more grace.Part of Shelley’s From the Vault series — re-released from her early days of creating Off the Rack, with timeless wisdom that still resonates today.✨ Join the private

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3:14

Breast Reduction Healing: You’re Allowed to Be Proud...

Off the Rack ·

2025/12/05

This Feel Good Friday reflection invites you to honor something most women never give themselves permission to feel after breast reduction: pride. In this gentle moment of truth, Shelley explores how healing isn’t about perfection but about choosing yourself again and again — even on the quiet, unglamorous days.You’ll be reminded that your progress matters, your effort matters, and you are allowed to feel proud of how far you’ve come.This episode is part of Shelley’s From the Vault series —

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7:13

Breast Reduction Story Part 5: The Truth I Finally...

Off the Rack ·

2025/12/04

This From the Vault reflection shares one of the most transformative parts of Shelley’s breast reduction story — the moment she finally let in the truth that she was worthy of care, support, and relief. In this tender chapter, she speaks directly to the younger version of herself who waited decades to say yes, offering compassion, permission, and a softer way forward. This episode reminds every woman that worthiness is not earned — it’s remembered.This is part of Shelley’s From the Vault series,

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2:21

Breast Reduction Journey: The Wisdom You Only See Later

Off the Rack ·

2025/12/04

This From the Vault reflection explores the tender clarity that comes only with hindsight — the “I wish I had known then” wisdom that surfaces after your breast reduction journey has unfolded. Shelley shares the truths she would whisper to her younger self, offering compassion instead of judgment and reminding listeners that clarity is a gift of healing, not a critique of the past. If you’re still deciding, or if you’re looking back with mixed emotions, this episode brings grounded peace and

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3:11

Breast Reduction Recovery: Learning to Trust Your Body

Off the Rack ·

2025/12/03

This From the Vault reflection explores what it really feels like to learn to trust your body again after breast reduction — especially when every new sensation can stir up fear, doubt, or old patterns of self-protection. Shelley shares how shifting from hyper-vigilance to partnership softened her recovery and helped her reconnect with her body in a deeper, kinder way. If you’re noticing every twinge and wondering if you’re “doing recovery right,” this gentle reminder will help you breathe

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3:19

Healing Before Breast Reduction: How Carnivore Shows...

Off the Rack ·

2025/12/02

This From the Vault reflection explores how to recognize real healing before breast reduction — not by chasing the scale, but by noticing the quiet shifts in inflammation, energy, clarity, and resilience. Shelley shares how Carnivore supported her own surgery preparation and why the truest signs of progress are often the ones you can feel long before you can measure them. This episode is part of Shelley’s From the Vault series — re-released from her early days of Off the Rack, with timeless wisdom

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4:17

Breast Reduction Healing: It’s Okay to Mourn the Time...

Off the Rack ·

2025/12/01

This From the Vault reflection explores the tender moment when healing finally brings relief — and also reveals how long you’ve been carrying pain. In this episode, Shelley talks openly about the grief that can surface after breast reduction, especially when you realize how many years you spent accommodating discomfort instead of feeling at home in your own body. This gentle conversation reminds you that mourning the time you waited is not a setback — it’s part of emotional healing and returning to

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2:28

After Breast Reduction: Finding Joy in Progress

Off the Rack ·

2025/11/28

From the Vault Edition — re-released from my early days of Off the Rack. This episode celebrates the small, tender “firsts” that mark real progress after breast reduction — like laughing without pain, showering by yourself, or moving freely again. These moments might look tiny from the outside, but they carry emotional relief, confidence, and proof that your body is rebuilding itself. It’s an invitation to honor every step forward without rushing toward the finish line. ✨ Join the private Facebook

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6:37

After Breast Reduction: What Rest Taught Me (Part 4)

Off the Rack ·

2025/11/27

From the Vault Edition — re-released from my early days of Off the Rack. This episode traces how breast reduction healing doesn’t just transform your body — it transforms how you allow yourself to be supported. From asking for help with horses and household needs to learning the strength of saying “not right now,” this story reveals how rest becomes wisdom, not weakness. It’s an honest look at asking, receiving, and honoring what your body actually needs to heal.✨ Join the private Facebook group:

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2:27

After Breast Reduction: Setting Boundaries to Heal

Off the Rack ·

2025/11/27

From the Vault Edition — re-released from my early days of Off the Rack. This episode is a firm, heartfelt reminder that once you choose yourself — your body, your healing, your boundaries — there’s no going back. Whether it’s breast reduction recovery, changing the way you nourish yourself, or refusing to shrink to make others comfortable, this Spark honors the quiet courage it takes to move forward. It’s about crossing a threshold and choosing not to apologize for who you’re becoming. ✨ Join the

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3:05

After Breast Reduction: How I Learned to Trust Again

Off the Rack ·

2025/11/26

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.Trust can feel like the hardest part of breast reduction recovery. When your body has been painful, heavy, or unpredictable for years, it’s natural to scan every sensation and wonder if something’s wrong. In this reflection, Shelley shares how she shifted from hypervigilance to partnership — letting her body become something she could trust again,

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2:59

Breast Reduction Recovery: What Affects Your Appetite

Off the Rack ·

2025/11/25

This honest reflection explores how appetite can shift after breast reduction and why eating “less” doesn’t always mean something is wrong. Shelley shares how nutrient-dense meals, healing, and nervous system regulation naturally change hunger cues during recovery — and how this can actually be a sign of nourishment, not a problem.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.✨ Join the

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2:39

After Breast Reduction: Letting Go of Self-Judgment

Off the Rack ·

2025/11/24

From the Vault: re-released from the early days of Off the Rack — a gentle reminder that emotional recovery is just as real as physical healing.After breast reduction, it’s common to judge yourself for how you’re healing, how you’re feeling, or how “well” you’re doing. This episode explores how harsh self-talk can show up during recovery, and how choosing compassion helps your body heal. Shelley shares why that critical inner voice isn’t the truth, and how learning to speak to yourself with kindness

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3:15

Breast Reduction Journey: More Than Physical Healing

Off the Rack ·

2025/11/21

From the Vault: re-released from the early days of Off the Rack — a reflection that still speaks directly to the heart of recovery.When you go through breast reduction healing, help becomes something you don’t just receive physically, but emotionally. In this episode, Shelley shares how support, vulnerability, and letting others care for you become part of the healing journey. This is a reminder that your needs are not a weight — they are an invitation to deeper connection. Healing is more than

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6:04

After Breast Reduction: Finding Myself Again (Part 3)

Off the Rack ·

2025/11/20

From the Vault: re-released from the earliest days of Off the Rack — a timeless reflection on identity, confidence, and coming home to yourself after breast reduction.This episode explores what it feels like to finally live in a body that doesn’t hold you back. Shelley shares the emotional freedom and physical relief she discovered after surgery, from learning she no longer needed to wear a bra to realizing she could move, ride, sleep, and dress without pain. Part 3 of her story is a celebration of

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3:12

Breast Reduction Journey: Becoming Myself Again

Off the Rack ·

2025/11/20

From the Vault Series: This re-released reflection from the early days of Off the Rack reminds us that healing isn’t just physical — it’s emotional, too.After breast reduction surgery, there’s a moment when you look in the mirror and don’t fully recognize yourself. This episode opens up that quiet, disorienting space where identity hasn’t quite caught up with your reflection. Shelley shares how grief and growth can live side by side, and how a changed body can still feel like home again — with time,

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4:04

After Breast Reduction: My Skin Healing Routine

Off the Rack ·

2025/11/19

This episode is part of my From the Vault series — re-released from my early days of creating Off the Rack, with timeless wisdom that still resonates today.After breast reduction surgery, most women know they’ll have scars — but few are taught how to care for them, or how to see them with compassion. In this reflection, I share what truly supported my skin healing from the inside out, plus a gentle reframe for how to emotionally connect with your post-surgery scars. You’ll walk away with practical

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2:45

After Breast Reduction: Hydration Isn’t the Whole Story

Off the Rack ·

2025/11/18

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 recovery and nourishment after breast reduction.After breast reduction surgery, hydration matters — but it’s not the whole story. In this short reflection, Shelley shares how electrolytes, salt, and simple mineral balance can make a huge difference in energy, inflammation, and post-op recovery. If you’ve ever felt tired or dizzy even while “doing

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2:52

Breast Reduction Healing: When Recovery Feels Slow

Off the Rack ·

2025/11/17

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 recovery and self-trust.If your breast reduction recovery feels slower than you expected, this reflection is for you. Shelley opens up about the pressure to “be further along” and what happens when you stop trying to meet a timeline — and start trusting your own. Healing doesn’t happen on a schedule. It unfolds in layers, and your body knows the pace.✨

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141 results

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