Podcast · Health

Heart Led Wellness

by Ashlyn Burnett · English · Health

New episodes: Weekly
Typical length: 29 min
Latest: 6 Oct 2026
Language: English

Latest episode

6 Oct 2026 · 36 minNew

182: She became naturally thin and got off her GLP1: Allison’s Heart Led Eating transformation

Imagine binge eating every single day (while on the maximum dose of a GLP-1) weighing yourself multiple times a day, and living with constant food noise and body shame… then titrating off the medication, ditching the scale, maintaining a 25-pound weight loss, and feeling like a completely different person. In this episode, my Heart Led Eating alum Allison shares how a lifetime of family weight policing, extreme restriction, binge-purge cycles, yo-yo dieting, and a nursing background that pushed her further from her body led her to the moment she decided to draw a line in the sand and become…

Play episode WhatsApp Download

Earlier episodes 29 most recent

E181 · 29 Sep 2026 · 23 min

181: How to grow your nervous system capacity (so you don't need food as a buffer)

If you keep getting urges to eat when you’re not hungry or past fullness, it’s not a willpower problem. It’s a capacity problem. In this episode I’m breaking down what nervous system capacity actually is, how a small capacity turns into overeating, and how to grow it so you don’t need food to feel safe. I discuss... What “nervous system capacity” really means Signs your nervous system capacity is small How eating dulls sensation and traps unfelt emotion in the body as excess storage Other buffers besides food Common myths about how to grow your nervous system capacity Do all naturally thin…
E180 · 22 Sep 2026 · 26 min

180: You’ll never have a bad body image day again after this

Body positivity culture says you heal body image by loving yourself, detaching from your physical body, and doing more inner work. That’s not what actually ended my bad body image days/body dysmorphia…and it’s not what I see work for my clients. In this episode I’m breaking down the 2 real reasons you don’t like how you look, and how to never have a bad body image day again. I discuss... Why “just love your body” doesn’t work The real root causes of body dysmorphia How excess storage creates body hatred that isn’t a mindset problem Why wanting to be thin is not disordered How your nervous…
E179 · 15 Sep 2026 · 46 min

179: Brutally honest listener Q+A: bad body image days, exercise, pregnancy, hate comments, personal life updates

Heart Led Exercise? Naturally thin pregnancies? Bad body images days? The meanest hate comment I’ve gotten? We’re going deeppppp today in this listener Q+A! Questions I answer: My experience with volume eating and why I hate it What’s my relationship with exercise? How to fight bad body image days? How do you practice holistic health today in a non obsessive way? Somatic practices specifically as an alternative for the chewing/jaw sensation? Spaciousness in the body for intuition / god / creative energy How do you deal with all the hate you get online? What do I do when urge to eat is…
E178 · 8 Sep 2026 · 19 min

178: Your excess weight will MELT OFF once you're in this nervous system state

There’s one specific nervous system state that makes losing excess weight soooo much easier. Once you can get your nervous system into this state, it actually makes it hard to gain weight haha. In this episode I’m sharing what it is, why it changes everything about food and appetite, and how to access it even when life feels chaotic. I discuss... Why trying to lose weight from a place of hating your body keeps you stuck in the yo-yo cycle What this magical nervous system state actually feels like How being in this state makes it easy to hear your built-in calorie calculator and removes the…
E177 · 1 Sep 2026 · 31 min

177: Restriction, binge-purge cycles, hospitalization & going in circles to healing once and for all: Georgia’s Heart Led Eating Transformation

Sometimes you can do all the “right” things (therapy, eating disorder treatment centers, books, intuitive eating, CBT) and still feel stuck going in circles. In this episode, my Heart Led Eating client Georgia shares how she went from teenage restriction that led to a three-month hospitalization, years of binge-purge cycles, over-exercise, temporary “fixes” that always collapsed, gut destruction after a relapse, and a long stretch of feeling like something deeper was missing… to finally uncovering the nervous-system root and eating like a naturally thin woman with no food noise, seamless…
E176 · 25 Aug 2026 · 25 min

176: Gut issues: an unpopular way to heal that actually works

I spent years with debilitating gut issues (constipation, bloating, gas, food intolerances etc) and nothing worked (yes, I tried traditional medicine as well as every “holistic” rabbit hole I could go down). In this episode I’m sharing the 2 root causes of chronic gut issues that almost no one talks about, and the unpopular approach that actually resolved mine (and so many of my clients’). I discuss... My personal history of gut issues and everything I tried that didn’t work Why disordered eating and gut issues are so tightly linked How refining your built-in calorie calculator can eliminate…
E175 · 18 Aug 2026 · 38 min

175: How to get thin WITHOUT obsessive exercise or perfect eating: Kelly’s Heart Led Eating transformation

Imagine living in the same “thin” body you’ve worked so hard for…but without the 20,000-step days, the Apple Watch obsession, the volume-eating salads, or the constant mental math. Imagine dropping every rule, eating peanut butter sandwiches when you feel like it, moving only when it feels good, and still fitting into all the same clothes a year later while having so much more time and energy for your family. In this episode, my Heart Led Eating student Kelly shares exactly how she went from forcefully thin to naturally thin. We discuss... Growing up in a big Italian family where food = love…
E174 · 11 Aug 2026 · 35 min

174: If you want to be thin…MASTER these 7 niche skills

There are specific mciro skills that naturally thin people have mastered…and most people never get taught them. And it’s NOT 10k steps, or tracking your calories, or hitting a protein goal. In this episode I’m breaking down the exact skills you need if you want to be thin long-term without force or constant willpower. I discuss... The difference between body hunger and phantom hunger How to accurately read your built-in calorie calculator, especially the real stopping point Why you must disconnect eating from regulation so overeating starts to give you the ick Mastering the skill of leaving…
E173 · 4 Aug 2026 · 38 min

173: From night eating, Adderall abuse, gut issues, and binge cycles to naturally thin and a body that feels safe: Kathleen’s story

Ooooo this is a deep one. In this raw episode, my Heart Led Eating alumni Kathleen shares how she went from a deep binge restrict cycle, 60 lbs of weight gain, night eating with kitchen locks, debilitating gut issues, and an Adderall addiction…to healing it all and becoming naturally thin. We discuss... Generational food and body issues The dark reality of using substances like Adderall to control appetite and weight Night eating…the shame, the locks on every cabinet, waking up having eaten a jar of peanut butter with no memory of it Living between extremes: tracking every bite or full-on…
E172 · 28 Jul 2026 · 29 min

172: Get thin WITHOUT peptides

Naturally thin people are already eating like they’re on Ozempic (they literally get the ick from overeating) without ever taking a shot. In this episode I’m breaking down exactly how to get thin without peptides by addressing the real root cause. I discuss... How peptides make you forcefully thin (and why that is not the same as being naturally thin) Why naturally thin people already get the “ick” from overeating without any interventions The real reason most people carry excess storage Why removing the food buffer without growing nervous system capacity can be dangerous The consequences of…
E171 · 21 Jul 2026 · 41 min

171: Scared you’ll gain weight if you stop tracking your food? Listen to Laura’s Heart Led Eating transformation

What if tracking calories to try and manage your weight was actually keeping you stuck? And letting it go didn’t cause chaos, but brought peace, stable weight, better health markers, and a completely different relationship with your body? Today, my Heart Led Eating student, Laura, shares her powerful journey from restriction, pregnancy weight gain, yo-yo cycles, every diet phase (low-fat, low-sugar, high-protein, high-fiber), constant food noise, and fear of losing control...to discovering the root cause and finally trusting her body’s built-in calorie calculator. We discuss... How…
E170 · 14 Jul 2026 · 23 min

170: The human body is designed to be THIN

You’re not disordered for wanting to be thin. When we live in times of food abundance, the human body’s natural state is thinness. In this episode I’m breaking down why excess storage feels so bad, why your brain actually wants you to be thin in times of abundance, and how to get back to your body’s natural design without force or restriction. I discuss... Why carrying excess storage feels bad (it’s not about vanity or society beauty standards) Why it’s not disordered to want to be thin. The difference between naturally thin and underweight/skinny How emotional eating traps pain in the body…
E169 · 7 Jul 2026 · 42 min

169: Weight falling off while eating pastries for breakfast: Allison’s Heart Led Eating transformation

Imagine being able to enjoy your favorite foods (including homemade scones and cookies) while still releasing excess weight…all without tracking a single thing. My Heart Led Eating student Allison shares her full journey: from childhood body confusion in the ’90s diet culture era, through puberty changes, family “Clark butt” comments, black-and-white thinking, multiple diets (Weight Watchers, keto, macros), binge-purge eating disorder behaviors, postpartum restriction while nursing, and diving headfirst into wellness culture... to finally eating like a naturally thin woman. We discuss: How…
E168 · 30 Jun 2026 · 27 min

168: Program your brain to be naturally thin

I used to think naturally thin people had special genes that made them skinny and I could never be like them. Turns out their brain relates to food differently…and that’s something we can all create. In this episode I’m breaking down exactly how to rewire your brain so your desire for food finally matches what your body actually needs. I discuss... The mismatch between your brain’s desire for food and your body’s desire for food How using food as a nervous system buffer creates strong neurological pathways that keep us stuck in the binge-restrict cycle The inside-out process to weight loss…
E167 · 23 Jun 2026 · 20 min

167: The dark side of intuitive eating...

I tried intuitive eating, and it was the most out of control I have ever felt around food in my entire life. I was gaining weight, eating in a way that felt like a complete free-for-all, and being told by coaches that this was normal and where my body was supposed to be. It didn't feel true. In this episode I'm breaking down exactly why intuitive eating fails so many women…and what's different about how naturally thin women eat. I discuss... My personal experience trying intuitive eating and why it made things worse instead of better Why "eat when you're hungry, stop when you're full" is bad…
E166 · 16 Jun 2026 · 32 min

166: Habits I stole from my naturally thin friends that made the weight MELT off

I spent years assuming naturally thin women had something I didn't…better genes, a faster metabolism, some kind of luck they were born with. But when I actually started studying to how they ate, I realized none of that was true. They just had a completely different set of habits. And when I copied those habits, everything changed. In this episode I'm sharing exactly what I stole from them (and none of it involves tracking, restricting, or trying harder) I discuss... The myth that naturally thin women have special genes or faster metabolisms…and what they actually have instead The specific…
E165 · 9 Jun 2026 · 34 min

165: She became naturally thin and met the love of her life: Maddy’s Heart Led Eating transformation

Imagine healing your relationship with food and your body so deeply that you have to leave the program you joined lol. This is exactly what happened to my Heart Led Eating client, Maddy! She told me last week that she no longer needed to be in the alumni group because she has NOTHING left to heal with food. She’s fully living like a naturally thin woman, and this is the story of how she got here. We discuss… Growing up thin and placing your identity in that How controlling and obsessing over food backfires Orthorexia and going plant based to try and feel in control Gut issues, missing…
E164 · 2 Jun 2026 · 30 min

164: How to become NATURALLY thin (instead of FORCEFULLY thin)

There are two ways to be thin: ('ve lived both of them) One feels like white-knuckling every single day…tracking, controlling, obsessing about protein, terrified of what happens the moment you stop. The other feels like nothing. Like you just live your life and your body takes care of itself. In this episode I'm sharing my full personal experience of both sides, what the difference actually looks like on a body, and exactly what needs to happen to make the shift from forcefully thin to naturally thin. I discuss... What “naturally thin” actually means How to tell immediately whether someone…
E163 · 26 May 2026 · 24 min

163: How SOMATICS cured my eating disorder and changed my life

I spent years in therapy talking about my disordered earting. I understood it deeply…where it came from, what triggered it, what kept me stuck, but I stayed exactly the same. It wasn't until I stopped TALKING about it and started FEELING it in my body that everything actually changed. In this episode I'm sharing the full story…including the panic attack on my bathroom floor that was my first real somatic experience, and what happened when I finally let myself feel what I'd been eating over for years. I discuss... Why talk therapy doesn’t work when it comes to healing your relationship with…
E162 · 19 May 2026 · 22 min

162: Your built-in calorie calculator

JOIN HEART LED EATING⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Your naturally thin friends don't track macros, count calories, or use a single app…and yet their bodies stay slim. It’s not “skinny genes” or their metabolism. They're listening to something I call their built-in calorie calculator. In this episode I'm breaking down what your built in calorie calculator actually is, why most women can't access it, and what's really standing between you and being able to hear it. I discuss... What the built-in calorie calculator is and how it works Why calorie tracking apps are doing a job your body was already…
E161 · 12 May 2026 · 29 min

161: I broke up with the eating disorder recovery community...

Traditional eating disorder therapists made my eating disorder worse. They told me I was “disordered” for wanting to be thing and celebrating overeating in the name of “food freedom”. I fired them all and decided to develop my own method of healing that allowed me to have food freedom AND a body that felt good to me. Here’s the full story. I discuss… How traditional eating disorder recovery therapists made me worse What the eating disorder community gets wrong Why it’s not “disordered” to want to be thin How to get your period back without gaining weight How to be thin AND have food freedom…
E160 · 5 May 2026 · 33 min

160: How to never diet again and be thin for life: Chauntelle’s Heart Led Eating transformation

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠JOIN HEART LED EATING⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ How many diets, cleanses, programs, and apps have you tried to lose weight? Have any of them worked in the long run? Or did you eventually gain all the weight back and then some? In this episode, my HLE alumni, Chauntelle, shares her personal story of leaving the dieting world behind and permanently healing her relationship with food. We discuss… Trying diets and cleanses that never worked long term Gaining weight during pregnancies Food scarcity as a child How Chauntelle got rid of her food noise How to eat ANY food…
E159 · 28 Apr 2026 · 19 min

159: ADDICTED to food? Here’s exactly how to heal…

You say you’re “addicted to food”… but what if that’s not actually true? In this episode, I’m breaking down why food addiction isn’t real, and what’s actually going on when you feel out of control around food. Because if you keep believing you’re addicted, you’ll keep trying to “fix” it the wrong way. And that’s exactly what’s keeping you stuck. I discuss… What you really mean when you say you’re addicted to food Why food doesn’t behave like a true addictive substance The truth about “withdrawals” from sugar and why they’re not what you think What rat studies on sugar addiction actually…
E158 · 21 Apr 2026 · 31 min

158: EXACTLY how to regulate your nervous system so you don't overeat

You don’t overeat because you’re addicted to food. You overeat because your nervous system is using food as a buffer. In this episode, I’m breaking down the real reason you feel out of control around food (even when you “know better”), and how to actually fix it at the root. If you’ve ever found yourself eating past fullness, blacking out mid-snack, or saying “screw it” after a long day…this will completely reframe everything. I discuss… Why overeating has nothing to do with willpower (and what’s actually driving it) Why you still overeat/binge even if you’re not restricting anymore How…
E157 · 14 Apr 2026 · 31 min

157: She went from health obsessed and missing her period to eating like a naturally thin woman: Alyssa’s Heart Led Eating transformation

If you obsess over your health and your food to the point of losing your period and getting stuck in a binge cycle…don’t miss this episode. Alyssa is sharing her story of how she went from binge eating and obsessing to eating like a naturally thin woman through Heart Led Eating. We discuss.. Health anxiety and orthorexia Obsessing over blood sugar, cholesterol, saturated fat Tracking and weighing food to try and feel in control Losing her period Why overeaters anonymous doesn’t work Getting stuck in a binge cycle The messy middle of healing How Alyssa healed her relationship with food and is…
E156 · 7 Apr 2026 · 19 min

156: I woke up starving at 3am…here’s what I did

This episode is a little different than normal…I’m sharing a raw and vulnerable story from my life this week that led to me waking up starving in the middle of the night. I share how naturally thin woman navigate stress without turning to food as a buffer. I discuss… A personal story from my life this week that led to middle of the night hunger How I navigate stress and dysregulation without overeating Appetite vs hunger What to do when your appetite disappears when you’re stressed How I regulate my nervous system during stressful conversations What to do if you wake up hungry in the middle…
E155 · 31 Mar 2026 · 29 min

155: She wanted to start Ozempic…but she became a natural eater instead: Kayla’s Heart Led Eating transformation

If you’re an intelligent, high achieving woman and you’re confused about why you can’t “figure out” the food and body stuff…this episode is for you! Kayla shares exactly how she went from controlling every part of her exercise and food routine and fighting with her body, to eating like a naturally thin woman where eating is second nature. We discuss… Gaining the freshman 15 Obsessing over calories, protein and fitness trackers Volume eating Cutting out desserts Kayla’s desire to take Ozempic Why highly intelligent women often struggle the most with food Letting go of perfectionism and…
E154 · 24 Mar 2026 · 26 min

154: “Eat when you’re hungry, stop when you’re full” is BAD advice

Intuitive eating coaches told me to delete My Fitness Pal and just “eat when I was hungry and stop when I was full.” I did that and gained unnecessary weight! In this episode, I explain why this is bad advice if you want to lose weight and and different approach that led to me losing weight without tracking my calories. I discuss… How deleting MyFitness Pal and listening to hunger and fullness made me gain unnecessary weight Is it disordered to want to be thin? Why “eating when you’re hungry and stopping when you’re full” won’t work for losing weight How naturally thin people perceive hunger…
E153 · 17 Mar 2026 · 24 min

153: Exactly how I became NATURALLY THIN after 15 years of eating disorders

I’m sharing parts of my story today that I’ve never shared before. In this episode, I share exactly how I healed my relationship with food, lost 20 pounds, and become a naturally thin person after a lifetime of disordered eating and feeling out of control with food. I share… Raw real parts of my journey that I’ve never shared before My struggles with under eating, overeating, bingeing, restricting, and health obsessions Why “intuitive eating” didn’t work for me The “ah ha” moment I had while observing my naturally thin friends The biggest blocks keeping you from eating like a natural eater…

About Heart Led Wellness

The Heart Led Wellness Podcast is hosted by Ashlyn Burnett, a National Board-Certified Health and Wellness Coach and Integrative Healthcare graduate, who has helped 500+ women learn to eat the way naturally thin people do...no tracking, no rules, no obsessing. Rooted in Polyvagal theory and somatic healing, this show teaches you how to heal your relationship with food at the nervous system level so you can finally eat from your body instead of your brain. New episodes every week. Follow Ashlyn on Instagram @heart.led.wellness.

Heart Led Wellness is a English health podcast from Ashlyn Burnett. Melo plays each episode straight from the publisher's own feed — no ads added, no account needed — and remembers where you stopped, in this browser only.

Publisher: Ashlyn Burnett
Language: English
Category: Health
New episodes: Weekly
Typical length: 29 min
Latest episode: 6 Oct 2026
Feed: RSS — paste into any podcast app
Apple Podcasts: podcasts.apple.com/podcast/id1676305553
Rights: Ashlyn Burnett

RSS feed Apple Podcasts

More English health 6

Take it with you

The Melo app keeps playing with the screen off, works in the car and on your watch, wakes you to your station, and browses the whole catalogue offline. Free, no ads, no account.