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PODCAST

Nourish with Sarah | Holistic Wellness

Sarah Aufdenblatten

Nourish with Sarah is hosted by Sarah Aufdenblatten, a Holistic Health Coach dedicated to helping women manage stress and overcome binge and emotional eating, so they can feel energized and at home in their bodies. Tune in for open discussions and inspiring conversations around holistic health, hormone balance, gut health, mindset, lifestyle, spirituality, and habit transformation. This podcast will leave you feeling empowered, inspired, and equipped with the knowledge and motivation to embrace a

health & fitness self-improvement

All Episodes

13:18

stop trying to regulate your nervous system. it needs...

Nourish with Sarah | Holistic Wellness ·

2026/02/26

if you’ve ever felt like your body doesn’t respond to your intentions anymore - like no matter how much you try to slow down, regulate or take care of yourself, your nervous system stays tense - this episode is for you. I explain why your nervous system may not trust you yet, and how broken promises to yourself, overcontrol and inconsistency quietly keep your body in protection mode. we talk about: what “trust” actually means at the nervous system levelhow trust gets broken without you realis...

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9:33

why your body holds onto weight (and how to help it...

Nourish with Sarah | Holistic Wellness ·

2026/02/18

if you feel like your body is holding onto weight no matter what you do, this epsiode is for you. for a long time, i believed weight loss was about trying harder, eating less and being more disciplined. but what i eventually learned is that very often, weight retention has nothing to do with willpower. it has everything to do with whether your body feels safe enough to let go. in this episode, we talk about: why your body might be in protection modehow chronic stress and dieting affect weight...

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7:22

7 subtle signs your body is burned out (before you...

Nourish with Sarah | Holistic Wellness ·

2026/02/12

most people don’t realise they’re burned out until their body forces them to stop. until they crash. get sick. or feel like they can’t function the way they used to. but burnout doesn’t start with collapse. it starts quietly. in this episode, i walk you through the early signs of burnout that often show up before things get really bad, especially in high-functioning women who are used to pushing through. we talk about: why burnout isn’t just about working too muchsubtle nervous system signs p...

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11:32

why 'just love your body' advice made me feel worse

Nourish with Sarah | Holistic Wellness ·

2026/02/05

"just love your body.” for a long time, that advice didn’t make me feel empowered. it made me feel like I was failing at healing. in this episode, i share why body positivity and forced body love actually made my relationship with food and my body harder, not easier and what helped instead. we talk about: - why “just love your body” can backfire - the hidden pressure inside body positivity advice - the middle ground between body hate and forced body love - body neutrality and body respect ...

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11:37

the identity shift that changed everything about my...

Nourish with Sarah | Holistic Wellness ·

2026/01/29

for years, i thought my relationship with food would change once i found the right strategy. the right plan. the right balance. the right amount of discipline. but the shift that actually changed everything wasn't about what i ate. it was about who i believed i was around food. in this episode, i share the identity shift that healed my relationship with food and why identity-based change is the only kind of change that truly lasts. we talk about: how food identities are formedwhy strategies d...

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12:50

how I healed my hormones and stopped nighttime cravings

Nourish with Sarah | Holistic Wellness ·

2026/01/22

for years, i thought my nighttime cravings were a willpower problem. no matter how "good" i was during the day, evenings felt harder. cravings got louder, emotions felt heavier and food became the fastest way to cope. in this video, i share how healing my hormones changed my relationship with nighttime cravings, and why this was never about discipline or control. we talk about: why nighttime cravings feel so intensehow hormones and stress affect emotional eatingthe role of blood sugar, cortis...

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7:31

why you keep starting over every monday (and how to...

Nourish with Sarah | Holistic Wellness ·

2026/01/15

if you’re stuck in the cycle of aunday night panic and monday morning promises, this episode is for you. starting over every monday isn’t a discipline problem. it’s not a motivation issue. and it’s definitely not because you’re doing something wrong. in this episode, we unpack why the “fresh start” mindset keeps you stuck with food, how perfectionism fuels the binge–restrict cycle and what actually helps you stop restarting without burning out. you’ll learn: why sunday nights feel so intense ...

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7:43

5 signs your gut is sabotaging your weight loss

Nourish with Sarah | Holistic Wellness ·

2026/01/08

if you’ve been eating well, trying to stay consistent and still struggling to lose weight, this video is for you. weight loss isn’t always about discipline or effort. often, it’s about whether your body feels supported, and your gut plays a huge role in that. in this video, I walk you through 5 clear signs your gut might be making weight loss harder than it needs to be, what those signs actually mean and how you can start supporting your body without extreme diets, detoxes or restrict...

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13:26

breaking the binge-restrict cycle without willpower:...

Nourish with Sarah | Holistic Wellness ·

2025/12/31

if you’re exhausted from healing from binge eating by trying to change everything at once with food - new rules, new plans, new “fresh starts” - this episode is for you. in this episode, I’m walking you through a 90-day food freedom roadmap designed to help you slow down, reduce overwhelm and finally build a calm, trusting relationship with food. this isn’t about willpower. it’s not about discipline or perfection. and it’s definitely not another reset you’ll abandon in two weeks. inside, y...

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10:23

the 3 non-negotiables for lasting food greedom in...

Nourish with Sarah | Holistic Wellness ·

2025/12/25

if you’ve been working on your relationship with food but still feel like you’re starting over again and again, this video will show you exactly what’s missing. in this final episode of the Get Ready for 2026 series, I’m sharing the 3 non-negotiables every woman needs to create lasting food freedom, not just short-term progress. these aren’t quick fixes. they’re the practices that turn healing into a lifestyle. you’ll learn: 🌿 the daily body check-in that helps you rebuild trust with your

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11:55

how to break the weekend binge cycle for good in 2026...

Nourish with Sarah | Holistic Wellness ·

2025/12/17

if you eat “perfectly” all week only to spiral into a sunday-night binge, this one’s for you. you’re not lacking willpower. you’re missing a system that actually supports you. in this third episode of the Get Ready for 2026 series, I’m walking you through my step-by-step Weekend Reset Method - the simple, science-based process that breaks the binge-restrict cycle for good. you’ll learn: ✨ why weekend binges have nothing to do with self-control ✨ the four hidden triggers behind sunday-night sp...

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12:00

the food freedom foundation you need for 2026 - part 2

Nourish with Sarah | Holistic Wellness ·

2025/12/11

if you’ve been trying to heal your relationship with food for months (or years) but still find yourself in the same cycle - restricting, overeating and starting over every monday - this epsiode will change everything. because food freedom isn’t about more discipline or motivation. it’s about building the right foundation. in this second episode of our Get Ready for 2026 series, I’m walking you through the three pillars of food freedom every woman needs before lasting change can happen. you’ll...

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11:31

the woman you’re becoming in 2026 | part 1: get ready...

Nourish with Sarah | Holistic Wellness ·

2025/12/04

2026 isn’t about another diet or “fresh start.” it’s about becoming her - the woman who trusts her body, feels calm around food and finally lives free from the binge-restrict cycle. 🤍 in this first episode of my 4-part Get Ready for 2026 series, we’re talking about the identity shift that changes everything. you’ll learn: ✨ why “new year, new me” never works ✨ who the woman you’re becoming actually is ✨ how to start becoming her ✨ the 3 levels of transformation every woman goes through ✨ one

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10:01

what healing your relationship with food actually...

Nourish with Sarah | Holistic Wellness ·

2025/11/27

healing your relationship with food isn’t linear, perfect or “aesthetic.” it’s real, human and sometimes really messy. 🤍 if you’ve ever looked at wellness influencers and wondered why your healing doesn’t look like theirs.. this episode is for you. i’m breaking down what real food healing looks like: ✨ the myth vs reality of “intuitive eating” and self-love ✨ why the “messy middle” is actually a sign you’re healing ✨ what changes when you start building self-trust with food ✨ how long this

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7:45

how I handle holidays without food anxiety

Nourish with Sarah | Holistic Wellness ·

2025/11/20

if you’ve ever felt anxious about food during the holidays - worried about overeating, guilt or “starting fresh in january” - this one’s for you. 🤍 in this episode, i share exactly how to navigate holiday meals, parties and family gatherings without spiraling into restriction, shame or food anxiety. you’ll learn: the mindset shift that helps you enjoy food without guiltmy practical holiday eating strategies that actually work (without restriction)what to do if you overeat or feel guiltyhow

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9:08

how to eat for your cycle and actually lose weight...

Nourish with Sarah | Holistic Wellness ·

2025/11/13

your menstrual cycle holds the key to easier, sustainable weight loss 💛 if you’ve ever felt like your motivation, cravings or progress change week to week - it’s not willpower. it’s your hormones. in this episode, you’ll learn: how your 4 cycle phases impact hunger, energy, and metabolismwhat + how to eat during each phase for fat loss without restrictionwhy you crave carbs before your period (and why that’s actually a good thing)how to use your hormones to support metabolism, workouts, and

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11:27

the hormone imbalance keeping you stuck in food...

Nourish with Sarah | Holistic Wellness ·

2025/11/06

if you think about food 24/7, never feel satisfied, and blame your willpower, this episode is for you. we’re talking leptin, your “i’m satisfied” hormone. when you’re leptin resistant, your brain can’t hear the “we have enough” signal - so you stay stuck in food thoughts, cravings and constant hunger. in this episode you’ll learn: what leptin is + how leptin resistance develops (dieting, stress/cortisol, poor sleep, inflammation, ultra-processed foods)subtle signs your satisfaction hormone ...

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14:38

why your metabolism is broken (and how to fix it)

Nourish with Sarah | Holistic Wellness ·

2025/10/30

feeling like your metabolism is “broken” after years of dieting? eating 1200 calories, over-exercising and still not losing weight? you’re not crazy - metabolic adaptation is real. the good news: it’s reversible. in this episode, i break down: - what chronic restriction does to your BMR, NEAT, thyroid, leptin/ghrelin + cortisol - why eating more (strategically) can speed up your metabolism - how to rebuild trust with your body and fuel without weight spirals - my 7 metabolism-healing strateg...

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11:22

can I heal my relationship with food without gaining...

Nourish with Sarah | Holistic Wellness ·

2025/10/23

Are you scared that healing your relationship with food will make you gain weight? You’re not alone. So many women stay stuck in the restrict-binge cycle because they’re terrified that food freedom means losing control. In this episode, I’ll break down: ✅ Why the fear of weight gain makes perfect sense (and why it’s keeping you stuck) ✅ What really happens to your body when you stop restricting ✅ The truth about weight changes during healing - restoration, trust-building and stabilization ✅ H...

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11:50

the truth about carbs: why restriction is making you...

Nourish with Sarah | Holistic Wellness ·

2025/10/16

Still avoiding bread, pasta or rice because you’re scared they’ll make you gain weight? 🍞🍝 Here’s the truth: cutting carbs isn’t fixing your cravings - it’s making them worse. In this episode, I’ll break down: ✅ Why avoiding carbs triggers obsession, bingeing, and fatigue ✅ The real science behind carbs, insulin and metabolism (without the myths) ✅ How to include carbs without gaining weight or losing control ✅ A step-by-step plan to rebuild trust with carbs and your body You’ll walk away

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114 results

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