Episode notes
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…
Heart Led Wellness
by Ashlyn Burnett · English · Health
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
More from Heart Led Wellness
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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…
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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…
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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…
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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…
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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…
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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…
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E182 · 6 Oct 2026 · 36 min
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…
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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…
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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…
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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…
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