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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

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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14:34

How to trust yourself around food again

Nourish with Sarah | Holistic Wellness ·

2025/10/02

Do you feel like you can’t be trusted around food? 🍪🍫 Maybe you avoid keeping certain foods in the house because you’re afraid you’ll eat them all in one sitting. Or you’ve tried to “control” yourself with willpower, only to end up overeating and feeling ashamed. The truth? You’re not broken, addicted or lacking discipline. You’ve simply been taught not to trust your body. In this episode, I’ll share: ✅ Why restriction and food rules actually destroy food trust ✅ The psychology & science

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14:15

40: How I Stopped “Feeling Fat” (And How You Can Too)

Nourish with Sarah | Holistic Wellness ·

2025/09/18

Do you ever stand in front of the mirror and think “I feel fat”, even when nothing about your body has actually changed? If you keep saying “I feel fat” (even at your goal weight) this epsiode will help. “Feeling fat” isn’t a body problem; it’s an emotional signal (stress, comparison, overwhelm) getting mislabeled. This episode breaks down why that happens and how to stop letting it control your confidence. You’ll learn: - Why “feeling fat” has nothing to do with your actual weight - The hid...

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14:24

39: why you eat your feelings (and what to do instead)

Nourish with Sarah | Holistic Wellness ·

2025/09/04

If you’ve ever eaten when you weren’t hungry - just because you felt stressed, sad or overwhelmed - you know how frustrating emotional eating can feel. But here’s the truth: emotional eating isn’t weakness. It’s intelligence. Your brain uses food as a coping mechanism to help you regulate stress, soothe pain or feel safe. In this episode, I’m breaking down: The science behind why your brain turns to food during difficult emotionsThe emotional eating cycle (and why shame keeps you stuck in it)...

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18:04

38: 3 Gut Health Mistakes Keeping You Stuck in the...

Nourish with Sarah | Holistic Wellness ·

2025/08/28

You’ve done the mindset work. You’ve practiced self-compassion. Maybe you’ve even worked with a therapist. But if you’re still binge eating at night, battling sugar cravings or feeling constantly bloated… your gut might be the missing piece. In this episode, I share the 3 gut health mistakes that keep women stuck in the binge-restrict cycle - and what to do instead to finally reduce cravings, calm your digestion and support long-term food freedom. I’ll break down: The gut–brain connection and...

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12:30

37: The Mindset Shift That Stops Emotional Eating for...

Nourish with Sarah | Holistic Wellness ·

2025/08/21

Do you feel like you’re addicted to food or powerless around cravings? I know that feeling deeply, I used to believe the same about myself. But the truth is, emotional eating isn’t a weakness. It’s not about lack of willpower, and it’s definitely not food addiction. In this episode, I share the mindset shift that finally helped me stop emotional eating for good - and it’s got nothing to do with restriction, control or fighting cravings. You’ll learn why your brain turns to food, how shame kee...

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10:04

36: How to ACTUALLY Lose Fat & Feel Good in Your Body

Nourish with Sarah | Holistic Wellness ·

2025/08/07

If you're tired of restrictive diets, obsessing about calories and feeling like losing fat means sacrificing your mental health, hormones and happiness, this episode is exactly what you need. ✨ Real fat loss isn't about punishing your body - it's about working WITH it.✨ In today's episode, I’m breaking down the *real science* of sustainable fat loss from a holistic perspective. You’ll learn why traditional fat-loss methods (1200 calorie diets, excessive cardio, food obsession) actually sabo...

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14:21

35: 5 "Healthy" Habits Keeping Your Body Stuck in...

Nourish with Sarah | Holistic Wellness ·

2025/07/31

If you’re doing everything “right” - morning workouts, intermittent fasting, obsessively tracking food and steps - but still feeling anxious, exhausted or unable to lose weight, there’s something important you need to know: ✨ Your "healthy" habits might actually be stressing your body more. ✨ In today’s episode, I reveal the top 5 wellness habits praised by diet culture and fitness influencers that secretly sabotage your nervous system and keep your body stuck in chronic stress (fight-or-flig...

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13:18

34: Breaking Free from Binge Eating: Another Meal...

Nourish with Sarah | Holistic Wellness ·

2025/07/24

If you’ve been trying every meal plan, macro tracker or "clean eating" challenge to stop binge eating - and you're still feeling stuck - I want you to know one crucial truth: ✨ Another meal plan isn't the answer to binge eating recovery. ✨ Meal plans feel like the solution, but they often lead to MORE binge eating, more guilt and more frustration. That’s because binge eating isn’t just about food. It’s about emotional needs, nervous system regulation and deeper patterns. In today's episode...

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13:57

33: I Stopped Trying to Lose Weight and Lost 30...

Nourish with Sarah | Holistic Wellness ·

2025/07/17

If you’ve been stuck in the endless cycle of dieting, bingeing and feeling like a failure every Monday morning - I get you. I spent over 10 years trying what feels like every diet trend out there, losing and regaining weight and feeling completely obsessed with food. Then something totally counterintuitive happened: ✨ I STOPPED trying to lose weight. ✨ And I ended up losing 30 pounds without restriction, calorie counting or stressing over food. In today's epsiode, I'm sharing: Exactly why die...

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10:24

32: 5 Signs Your Gut + Hormones Are Sabotaging Your...

Nourish with Sarah | Holistic Wellness ·

2025/07/10

If you’ve been eating clean, exercising consistently and doing everything "right", but the scale won’t budge, this episode is for you. The truth? Your metabolism isn’t just about calories; it's about your gut and hormone health. In today’s episode, I’m breaking down 5 sneaky signs your gut and hormones are sabotaging your weight loss efforts, even if your nutrition and workouts are dialed in. You’ll discover: ✅ The top gut-health signals like constant bloating and sugar cravings. ✅ Hormonal r...

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8:39

31: Want to Stop Overeating and Lose Weight?...

Nourish with Sarah | Holistic Wellness ·

2025/07/03

Ever found yourself bingeing, again, and thought, “Why can't I just stop? What's wrong with me?” If you've tried diets, resets and every method out there, but nothing sticks, this video will finally show you why. Here's the truth no one talks about: overeating isn't a willpower problem. It's an emotional regulation one. In today's episode, I’m sharing the real reason behind emotional eating and binge episodes that you won't see in typical diet advice. We'll explore: 🌱 Why diets,

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12:17

30: How Dieting Is Secretly Damaging Your Gut Health...

Nourish with Sarah | Holistic Wellness ·

2025/06/27

If you've been struggling with gut issues like bloating, constipation, gas or food sensitivities, but you're also stuck in the binge-restrict cycle, this video is your gentle wake-up call. Here’s the truth most gut-healing tips miss: restrictive dieting and constant food stress actually wreck your gut health. Your digestive system isn’t just about food. It’s deeply tied to your nervous system. When your body is stuck in a stress response due to dieting, restricting, skipping meals, or food an...

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13:57

29: Why Skipping Meals Backfires (And What to Do...

Nourish with Sarah | Holistic Wellness ·

2025/06/19

You’ve been told skipping meals helps with weight loss. Less food = less weight, right? But what if that’s actually keeping you stuck? In this epsiode, I’m breaking down why skipping meals backfires - mentally, emotionally and biologically, and how it silently fuels food obsession, cravings and nighttime eating. You’ll learn: Why skipping meals increases stress hormones + hungerHow it disconnects you from your body’s natural cuesWhat to eat instead (real-life, simple strategies that work)Plus...

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