Wake Up with Natalie Rose

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

35. How to Build Confidence Amidst Body Changes

Natalie Rose — Thu, 19 Feb 2026 16:33:38 GMT

Body changes can feel destabilizing, especially when you’re working to heal your relationship with food and let go of control. In this episode, I’m sharing how to move through uncomfortable body changes without quitting on yourself. I talk about a real situation I’m navigating in my career that’s bringing up insecurity and self-doubt, and how I’m choosing confidence and competence instead of shrinking or micromanaging myself.

We explore what it actually looks like to build self-trust when things feel exposed. How your mind can quietly pull you back toward old patterns. And how to keep showing up for your life instead of obsessing over your weight.

If you struggle with body image, fear of weight gain, perfectionism, or self-abandoning when things get hard, this one’s for you.

📌 TIME STAMPS

00:00 Introduction

01:03 Context: Life and Body Changes

04:06 Standing in My Own Way

06:05 When You Can't Deny Weight Gain

07:33 Step One: Awareness

09:58 Willingness Is the Key

10:46 Willful is the Opposite of Growth

12:25 Overwhelm is a Symptom

14:04 Step Two: Nobody Cares

16:16 Step Three: Don't Ask for Reassurance

18:49 Postponing Confidence

21:41 Keep Moving Forward

22:59 Self-Compassion

24:07 Step Four: Take Action

24:33 Summary of 4 Steps

25:38 How I'm Handling Body Changes

28:51 Conclusion

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

34. Detaching From the Skinny Identity and Letting Go of What You Can't Control

Natalie Rose — Wed, 04 Feb 2026 00:00:20 GMT

What happens when you stop dieting… but your changing body makes you feel like you’re in freefall? In this episode of Wake Up with Natalie Rose, I’m joined by former client and CommunEATy member Ashley Hyland, who shares what it actually took to let go of her “skinny identity” and rebuild self-worth beyond body size. We talk about intuitive eating, body image healing, fear of weight gain, and why recovery isn’t about feeling confident — it’s about taking values-aligned action even when discomfort shows up.

Ashley opens up about navigating photos, weddings, visibility, and body changes without falling back into restriction, over-control, or self-abandonment. If you’ve ever wondered whether full recovery is real, or how to feel okay in your body without returning to your smallest size, this conversation will meet you right where you are.

📌 TIME STAMPS

00:00 Introduction

02:35 Pre-CommunEATy: The Skinny Identity

07:54 Why Typical Recovery Methods Didn't Work

09:20 How the Skinny Identity Prevented True Love

13:05 "I Was Afraid of Joining a Community"

13:20 "My Body Was Changing and I Felt Like I Was In Freefall"

17:02 Knowing It Was Time to Join CommunEATy

18:50 When You Think Your Body Image "Isn't That Bad"

21:33 Combating the Final Feared Foods

22:20 Coming to Grips with Letting Go of the Skinny Identity

23:40 Facing Her Biggest Trigger and Worst Fear

25:24 From Dreading Photos to Loving Them

26:30 Building Genuine Friendships

27:41 The Turning Point in Her Healing Journey

28:24 Pivotal Steps That Led to True Body Peace

29:56 How She Let Go of Control

32:04 From Living in Fear to Living in Love

35:31 No Longer Fearing Judgment

38:08 Conquering Life's Challenges Without Body Obsession

41:21 Developing Self-Trust

42:20 When Triggers Lose Their Meaning

46:55 How to Stay Committed to Achieve Full Recovery

49:36 Words of Encouragement

53:31 How to Join CommunEATy

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

33. The "Messy Middle" of Body Image and What to Do to Get Through

Natalie Rose — Wed, 28 Jan 2026 00:30:00 GMT

If you’ve stopped dieting and are eating more freely, and your body image feels worse than ever, this episode is for you. I’m talking about the messy middle of body image: that emotionally charged phase where the physical healing is done, your body is changing, and your mind hasn’t caught up yet. This is where fears resurface, confidence feels shaky, and old beliefs about worth, belonging, and identity get activated.

In this episode, I share my own experience moving through the messy middle, why this phase feels so destabilizing, and why it’s actually a beautiful turning point! We’ll explore what the deeper inner work looks like, how to regulate emotions without turning them into self-criticism, and how to build self-trust that isn’t dependent on appearance. If you’re here, not wanting to go backward, but not yet feeling at peace, you're in the right place.

📌 WHAT'S IN THIS EPISODE:

00:00 Introduction

00:25 I Was At War With My Body

01:59 Seeing My Body Change

03:47 The Healthiest Shift I Made

04:56 What is The Messy Middle

08:16 Why Losing Your Identity Feels So Hard

10:39 The Beauty of This Transition

12:34 How to Do "The Inner Work"

13:26 Part 1: Shifting Beliefs

18:08 Part 2: Regulating Emotions

21:05 Part 3: Taking Action and Identity Shifting

24:02 From Dreading Photos to Loving Them

28:01 Don't Get Stuck in the Messy Middle

28:56 How Negative Self-Image Destroys Relationships & Career

30:27 How Self Image Work Improves Your Life

31:49 Your Focus Right Now

32:51 The CommunEATy

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IG: https://www.instagram.com/period.nutritionist/

💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

32. How to Let Go of Control and Heal Your Hormones, Mind and Body with Cynthia Donovan

Natalie Rose — Tue, 13 Jan 2026 22:30:43 GMT

In this episode, we explore how releasing the need to control food, weight, and outcomes creates safety in the body—and why that safety is often the missing piece in period recovery and body image healing. If you’re someone who feels the need to be in control of your body, your routines, or your food in order to feel good about yourself, this conversation is for you. I’m joined by Cynthia Donovan, Registered Dietitian Nutritionist, who shares her journey of losing her period due to over-exercising and under-fuelling and ultimately restoring her fertility. This episode goes beyond period recovery to explore why true healing requires letting go of control so you can reconnect with your body, your self-worth, and your life.

📌 IN THIS EPISODE:

00:00 Introduction

02:28 Cynthia's Story of Period Loss & Recovery

09:51 Weight Does Not Determine Energy Availability

12:32 Missing Puzzle Piece for HA

16:09 Dealing with Weight Gain

18:34 Finding Body Safety

28:01 Energy Availability

33:10 How Healing Happens

37:54 Replacing Control with Hope

38:53 Benefits of Healing from Food and Body Struggles

46:12 Conclusion

How to find Cynthia Donovan, MS RDN CDN:

Website: www.periodnutritionist.com

The Period Recovery Podcast

Free Period Recovery Guide

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

31. When Your Body Stops Being The Problem

Natalie Rose — Tue, 30 Dec 2025 21:26:14 GMT

Obsessed with food, your body, or your weight? In this episode, I share why disconnection is at the root of every meltdown about body changes, and how connection is the opposite of obsession. I dive into how vulnerability (without over-sharing) helps you build real connection, and how connecting with yourself cultivates lasting self-worth. I also offer actionable guided journal prompts to help you practice self-honesty, tune into your body and emotions, and take tangible steps toward peace and presence. If you’re ready to stop criticizing your body and start living in it fully, this episode will give you both insight and tools to get started.

00:00 Introduction

01:26 **Main Message**

02:12 The Root of Food & Body Obsession

06:53 Underneath the Meltdown is Disconnection

10:38 Vulnerability is the Key

13:01 Acts of Self-Honesty

14:47 Comfort vs. Control

18:02 Reflection Prompts for More Connection

22:26 Conclusion

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

30. A Roadmap to Self-Acceptance with Dr. Jen Caspari

Natalie Rose — Mon, 22 Dec 2025 21:31:35 GMT

In this episode, I’m joined by Dr. Jennifer Caspari, author of You Are More Than Your Body, for a compassionate and deeply practical conversation about body image healing, body acceptance, and self-worth. We explore what body neutrality and radical acceptance actually look like in real life, not forced positivity or “just love your body,” but learning how to stop fighting reality and step out of the constant tug-of-war with your body. Drawing from both clinical expertise and lived experience with disability, chronic pain, and fatigue, Jennifer shares grounded tools for emotion regulation, easing harsh self-talk, making room for discomfort, and understanding the difference between pain and suffering. Whether you struggle with body image, food, chronic illness, or perfectionism, this episode offers tangible guidance for staying connected to yourself, building unconditional self-worth, and using your energy to live your life instead of battling your body.

📙: You Are More Than Your Body

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

29. Enjoying Holidays in a Different Body (Q&A)

Natalie Rose — Wed, 17 Dec 2025 16:36:57 GMT

In this Q&A-style episode, I answer the most common vacation and holiday questions IG users submitted after my first trip traveling with a five-month-old. I share how I navigate eating more on vacation without guilt, being in a swimsuit postpartum, noticing bloating and water retention without letting it hijack my mood, letting go of food rules and routines, making food choices effortlessly, and taking breaks from exercise without panic.

Drawing from my own recent experience, I explain why discomfort on vacation doesn’t mean you’ve done something wrong, and how healing your relationship with food and your body is less about avoiding triggers and more about staying regulated, present, and self-compassionate when they arise. This episode is for anyone who wants to enjoy travel, holidays, and time away without food obsession, body shame, or the urge to “get back on track” afterward.

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

28. How to Feel Safe in Your Body, Even When It Changes

Natalie Rose — Tue, 09 Dec 2025 22:03:00 GMT

If you’ve ever worried, “What if I don’t like my body after I fully heal my relationship with food?” this episode will help you understand where that fear comes from and what to do with it. I walk you through how I help my clients build real safety and trust within themselves as their bodies change, the deeper roots of body insecurity, and the limiting beliefs that keep you stuck in cycles of control. You’ll learn what becomes possible when you stop tying your worth to food or weight, and how to feel more grounded, confident, and connected to your body so you can move through your healing journey with clarity, compassion, and a sense of peace that isn’t dependent on how you look.

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

27. How to Make Your Body Your Ally

Natalie Rose — Tue, 02 Dec 2025 22:03:58 GMT

In this episode, I dive into how to rebuild trust with your body after years of dieting, disordered eating, or body-image insecurity. I break down practical steps you can use to tune out food noise and tune back into your body’s signals, meet your needs, and make choices from support instead of fear. I also share the KNOW self-trust framework from my CommunEATy program and real examples to help you get out of your head, reconnect with your intuition, and feel more grounded, safe, and at peace in your body again.

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

26. How to Confidently Take Up Space in the World

Natalie Rose — Wed, 26 Nov 2025 11:00:44 GMT

In this episode, I sit down with author Sara Chambers for a powerful conversation that will challenge the way you see your body and expand what you believe is possible for your life. We explore the deeper roots of body shame, the role of systemic beauty standards, parasocial relationships, and the subtle ways the culture teaches women to disconnect from themselves. Sara shares the power of choice, practical steps to reshape your relationship with your body, and a more nuanced approach to confidence and embodiment so you can stop shrinking yourself, take up space unapologetically, and pursue the dreams you’ve been putting on hold.

📕 Sara's Book: Do It Fat

📸 @sarachamberscreative

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

25. Why Being Seen Feels So Scary

Natalie Rose — Tue, 11 Nov 2025 23:57:32 GMT

If you’ve ever felt your stomach drop when it’s your turn to speak up or introduce yourself, you’re not alone. The fear of being seen, especially when you’ve tied your worth to how you look or what you achieve, can feel paralyzing. In this episode, I explore why being seen can feel unsafe, how it connects to identity, food and body image, and what it really takes to feel secure showing up as yourself.

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

[BONUS!] The Final Step to Body Peace

Natalie Rose — Wed, 29 Oct 2025 10:14:03 GMT

In the final episode of the 5 Steps to Body Peace Challenge, Natalie Rose explains why isolation keeps you stuck in self-criticism and comparison — and how the right support can transform your healing. Learn how community, connection, and accountability help you sustain body image healing, regulate emotions, and build lasting peace with food and your body.

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

[5 Steps to Body Peace] Step Five: Empower

Natalie Rose — Tue, 28 Oct 2025 21:20:59 GMT

In Day 5 of the 5 Steps to Body Peace Challenge, Natalie Rose explores how body image healing requires you to expand your identity beyond how you look. If you’ve ever tied your self-worth to your appearance, this episode will help you release old “fit” or “thin” identities and rediscover who you are at your core. Learn how to build real confidence rooted in your values, passions, and purpose — not your reflection — so you can experience genuine peace with your body and yourself.

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

[5 Steps to Body Peace] Step Four: Embody

Natalie Rose — Tue, 21 Oct 2025 22:00:45 GMT

Natalie Rose teaches how embodiment helps heal body image by shifting focus from appearance to experience. Learn how to reconnect with your body through mindful movement, release the inner critic, and build lasting body confidence from the inside out.

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

[5 Steps to Body Peace] Step Three: Regulate

Natalie Rose — Tue, 14 Oct 2025 23:00:00 GMT

In Day 3 of the 5 Steps to Body Peace Challenge, Natalie Rose dives into emotion regulation and how it impacts body image. Learn why obsessing over weight, appearance, or food often masks deeper emotions like shame, anxiety, and self-doubt — and how to stop using your body as a way to cope. This episode teaches a simple, practical skill to notice and name your emotions, stay present with discomfort, and build true body confidence. Perfect for anyone seeking emotional resilience, intuitive eating, and lasting body image healing.

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

[5 Steps To Body Peace] Step Two: Nourish

Natalie Rose — Wed, 08 Oct 2025 00:00:02 GMT

In Step Two of the 5 Steps to Body Peace Challenge, Natalie Rose explores how your mindset shapes your body image and self-worth. Discover how your brain has been conditioned by diet culture to see your body through a critical lens—and how to unlearn those patterns using mindfulness, curiosity, and self-compassion. Through real client stories and practical reflection tools, you’ll learn how to challenge negative body thoughts, heal emotional triggers, and build lasting body acceptance. This episode is your guide to rewiring your mind for true body peace and food freedom.

🔔 FREE COACHING WITH NATALIE

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How to Stop Feeling Guilty About Food

💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

[5 Steps To Body Peace] Step One: Nourish

Natalie Rose — Wed, 01 Oct 2025 10:01:29 GMT

In Step 1 of the 5 Steps to Body Peace Challenge, we dive into nourishment—the key to calming food noise, rebuilding trust with your body, and starting your journey to true body acceptance and self-worth.

🍔 FREE 5-DAY EMAIL CHALLENGE

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

[Intro] The 5 Steps to Body Peace Challenge

Natalie Rose — Mon, 29 Sep 2025 21:00:00 GMT

The 5 Steps to Body Peace Challenge is for women who want to feel at ease in their skin, enjoy food without guilt, and live life without body thoughts holding them back. In this 5-part series, body image therapist Natalie Rose walks you through simple, powerful steps to nurture body confidence, food freedom, and lasting peace with yourself.

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

17. Pursuing Weight Loss After ED & OCD Recovery ft. Alegra Kastens, ED Survivor, Therapist & OCD Specialist

Natalie Rose — Wed, 11 Jun 2025 01:03:00 GMT

Have you ever wondered if you're "allowed" to lose weight after recovering from disordered eating or body image issues? Eating disorder therapist and OCD specialist, Alegra Kastens, shares her journey with OCD, EDs, and weight loss after recovery. We explore the middle ground between diet culture and anti-diet culture, and the nuance needed for true body image healing and intuitive eating. A must-listen for anyone navigating life after eating disorder recovery or feeling stuck between extremes.

📌 WHAT'S IN THIS EPISODE

00:00 Introduction

03:56 Alegra's Journey

12:22 OCD Treatment Experience

16:17 Healing From Anorexia

17:20 Addressing Major Weight Gain

19:22 Pursuing Weight Loss

20:12 Period Loss at a Higher Weight

21:56 Weight Loss vs. Behaviour Change

23:11 Harms of Anti-Diet Culture

25:26 When Weight Loss Is Off the Table

26:25 Post-Recovery, Are Diets Possible?

30:02 From One Extreme to the Next

36:55 WIEIADs

39:11 Anti-Diet Culture Helped Until It Didn't

40:35 Body Image & Body Dysmorphia

48:48 What Thin Clinicians Get Wrong

52:05 SkinnyTok Thoughts

Follow @alegrakastens!

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

16. Raising Body Positive Kids with Zoë Bisbing

Natalie Rose — Wed, 28 May 2025 17:00:00 GMT

In this episode, I sit down with therapist and body image expert Zoë Bisbing, LCSW, to unpack the evolution of body positivity—what it is, where it’s gone, and whether it’s truly helping us heal. We explore the rise of “Skinnytok,” the shift toward body neutrality and food neutrality, and why these concepts may be more supportive for those recovering from a childhood shaped by diet culture.

Whether you're doing your own healing work, or you're a parent—or hope to be one—you'll find compassionate, practical strategies here. Zoë shares ways to support kids through body image struggles, weight changes, and how to talk about food, exercise, and health without linking them to worth or identity. This is a must-listen for anyone wanting to break the intergenerational cycle of body shame and raise resilient, body-confident kids!

LEARN MORE FROM ZOË

@mybodypositivehome

Zoë's Substack

📌 WHAT'S IN THIS EPISODE

00:00 Introduction

03:55 Meet @mybodypositivehome

06:16 SkinnyTok vs. Body Positivity

14:33 When Weight Loss Doesn't Fix Body Image

17:29 What Parents Need to Know

18:51 What Is Body Neutrality?

23:16 What is Food Neutrality?

25:08 Is It Resistance or Misunderstanding?

29:00 Navigating Conflicts as Parents

34:26 Talking About Exercise with Kids

38:39 Separating Food From Kids' Self-Worth

42:13 Talking to Kids About Food

44:24 If Your Child Has Body Image Struggles

46:35 Does My Kid Have a Bad Body Issue?

50:53 The Impacts of Body Shaming

55:30 Closing Comments

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

15. Your Control Issues Aren't About Control—They're About Vulnerability

Natalie Rose — Wed, 21 May 2025 10:00:59 GMT

Struggling with control over food, your body, or routine? This episode reveals why your need for control is really about avoiding vulnerability. Learn how perfectionism, disordered eating, and body image issues are rooted in fear—and how building self-trust, compassion, and emotional resilience can set you free. Healing starts with letting go.

📌 WHAT'S IN THIS EPISODE

00:00 Introduction

00:37 Why You Like to Be "In Control"

01:17 Pitfalls of Needing Control

02:28 Healthy Control vs. Over-Control

03:15 Exploring the Roots of Over-Control

06:20 The Promise to Self-Protect

07:03 How Too Much Control Backfires

08:38 The Role of Vulnerability in Healing

10:45 Steps to Shift From Over-Control to Resilience

12:56 Summary

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

14. Why You Can't Talk Yourself Into a Healthier Body Image

Natalie Rose — Wed, 14 May 2025 10:00:07 GMT

Struggling with body image despite using all the affirmations and doing mindset work? In this episode, we explore why self-talk isn’t enough and how real body image healing requires emotional work, nervous system regulation, and resilience. Tune in to explore how to start doing the work! Helpful for those recovering from disordered eating, body shame, and perfectionism.

📌 WHAT'S IN THIS EPISODE:

00:00 Introduction

01:08 Why Affirmations Don't Always Work

02:01 Truth About Body Image Issues

06:50 How to Heal Your Body Image

10:03 You Gotta Feel to Heal

16:44 How to Do the Emotional Work

19:40 How to Support Yourself

20:12 Summary

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🎧 FREE Lab Guide: Understand Your Hormones + Missing Period

💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

13. The Missing Link in Period Recovery—Mental Restriction, with Lindsey Lusson RD

Natalie Rose — Wed, 07 May 2025 10:00:14 GMT

Healing hypothalamic amenorrhea requires letting go—both mentally and physically. In this episode of Wake Up, I'm joined by registered dietitian Lindsay Lusson, who specializes in disordered eating and fertility. We dive into why a regular menstrual cycle matters for long-term health and explore practical strategies for period recovery that don’t involve obsessing over calories.

Lindsay opens up about her personal experience with hypothalamic amenorrhea brought on by over-exercising and under-eating, and shares how she supported her body in healing naturally. Together, we discuss how to ease mental calorie counting, face the fear of weight gain, and navigate the impact of social media on body image.

📌 WHAT'S IN THIS EPISODE:

00:00 Introduction

02:36 Lindsey's Personal Story & Credentials

04:16 Importance of a Regular Period

06:31 Health Risks of Hypothalamic Amenorrhea

07:51 Navigating Fear of Weight Gain

10:33 Fear of Losing Your Identity

12:33 The Truth About Calorie Counting

16:13 Am I Eating Enough for Period Recovery

19:57 Should I Go On Birth Control?

24:09 Tips to Stop Mentally Counting Calories

34:55 Period Cravings

36:53 Navigating Misinformation on Socials

40:19 Concluding Remarks

Trying to figure out why your period is missing—or whether you’re ovulating at all? This free guide breaks down the most important fertility labs, when to test them, and how to interpret results if you suspect HA.

Follow Lindsey on Instagram: @food.freedom.fertility

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

12. Why Old Behaviors Sneak Back In (Even Though You Know Better)

Natalie Rose — Wed, 30 Apr 2025 10:00:07 GMT

Ever wonder why old restrictive food and body checking behaviours resurface—even when you know better? In this episode, I explore why it's not about willpower, but unmet needs. You’ll learn how to respond effectively with compassion instead of shame, and how to build lasting resilience in your healing journey. Subscribe for weekly insights and get on the list for CommunEATy.

📌 WHAT'S IN THIS EPISODE:

00:00 Introduction

00:48 When Disordered Eating Behaviours Creep Back In

03:45 Why You "Slip Up"

06:56 A Lapse Doesn't Have to Be A Relapse

11:28 Reflection Questions

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

11. Two Honest Questions if You Can’t Walk Past a Mirror without Checking Your Reflection

Natalie Rose — Wed, 16 Apr 2025 22:00:32 GMT

In this episode, I explore the subconscious habit of body checking and what it reveals about our self-perception. I encourage you to reflect on two important questions: what are you hoping to see when you check your reflection, and what feelings are you trying to avoid? This isn't just about vanity; it's about understanding the deeper emotions tied to our body image.

📌 WHAT'S IN THIS EPISODE

00:00 Introduction

01:04 1. What Are You Hoping to See?

02:49 2. What Feelings Are You Avoiding?

04:35 Why You Need to Stop Body Checking

06:38 Try This Instead

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

10. Never In My Life Did I Expect to Be Okay with My Imperfect Body

Natalie Rose — Wed, 09 Apr 2025 10:00:41 GMT

What happens when you stop chasing your “best body” and start living your actual life? In this episode, I share bits of my personal journey of releasing the fantasy of perfection, grieving the past version of myself, and discovering the deep, lasting peace that comes from shifting focus from appearance to authenticity.

You’ll explore the real cost of body obsession, why you don’t need to love every inch of yourself to feel confident, and how to begin reconnecting with who you are beyond your reflection. This episode is your invitation to reclaim your energy, soften your self-talk, and build safety in your body.

📌 WHAT'S IN THIS EPISODE

00:00 Introduction

02:28 "I Want My Body To Look Better"

04:40 Mistakes to Avoid

06:12 It's Not Your Body, It's Your Perfectionism

06:52 Digging Deeper to Heal Body Image

10:30 Shifting Your Focus

12:19 Meeting Your Needs & Combating Perfectionism

16:10 My Biggest Lesson in Body Image Healing

17:25 Steps Toward Body Acceptance

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

09. Fearing Others Will Think You've "Let Yourself Go"

Natalie Rose — Wed, 02 Apr 2025 10:00:00 GMT

If you’ve ever worried that people will think you’ve “let yourself go” after gaining weight, you’re not alone. The fear of judgment—especially for perfectionists—can feel paralyzing. But what if the real question isn’t about letting yourself go, but about letting yourself live? In this episode, we’ll unpack the deeper fear behind judgment, why avoiding judgment can actually make it feel worse, and how learning to cope with judgment (instead of avoiding it) is the key to true confidence. Plus, I’ll share a powerful shift in perspective that helped me—and so many others—stop living in fear of what people might say.

📌 WHAT'S IN THIS EPISODE

00:00 Intro/Perfectionism

02:20 Receiving Comments About Your Body

04:38 Avoiding Judgment Is Not The Answer

08:35 How to Build Confidence

09:53 Letting Yourself LIVE

14:18 Visualizing Your Fearless Life

17:48 If You Need More Balance

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

08. "Will I Ever Accept My Body?"

Natalie Rose — Wed, 26 Mar 2025 10:00:33 GMT

What if you NEVER accept your body? 😨 Let's talk about finding body peace when nothing feels like it works. If you’ve let go of dieting but still struggle with body image, this episode is for you. I share bits of my journey from body hatred to true body respect, why body positivity often misses the mark, and how radical acceptance can transform your life. Plus, real client stories on overcoming fear of judgment and body obsession. Stop waiting to accept yourself—start living now.✨

📌 WHAT'S IN THIS EPISODE

00:00 Introduction

02:03 Busting Body Acceptance Myths

07:24 Navigating the Fear of Judgment

10:07 From Body Acceptance to Body Respect

13:57 Why Acceptance Feels So Hard

18:36 What to Do When You Feel Stuck

20:21 Closing Encouragement and Reflection

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

07. Why You Feel Fat and What to Do About It

Natalie Rose — Wed, 19 Mar 2025 10:00:51 GMT

Do you ever suddenly "feel fat" out of nowhere? You're not alone. But what does that really mean? In this episode, I break down why these thoughts arise and how to move through them without spiralling into guilt or body shame. Whether it's physical discomfort, stress, internalized beliefs, or deep emotional patterns, I’ll help you shift your mindset so you can understand the root of your body image struggles.

📌 WHAT'S IN THIS EPISODE

00:00 Introduction

01:23 Identifying Physical Distress

04:41 Identifying Mental Distress

09:14 Identifying Emotional Distress

11:35 "Nah, I'm Just Fat"

15:03 Why You Feel "Fat"

16:26 What to Do When You Feel Fat

16:56 1. Mindfulness

19:04 2. Physical Comfort

20:05 3. Embodiment

21:19 The Bigger Picture

22:40 Seeking Support

23:01 Summary

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

06. Escaping the Trap of Toxic Skinny Culture

Natalie Rose — Wed, 12 Mar 2025 10:00:00 GMT

Skinny culture is everywhere, but it's not about health—it's about control. Diet culture has rebranded, and now women are profiting off each other’s insecurities. In this episode, we break down the toxic rise of "how to be skinny" content. We’ll unpack the history, the harm, and the truth behind the never-ending pressure to be thin—why it’s a psychological trap, and what you can do to escape it.

📌 WHAT'S IN THIS EPISODE

00:00 Introduction

00:50 What Is Skinny Culture

05:51 Why Skinny Culture is Harmful

11:06 How to Rise Above and Reclaim Your Power

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

05. What Is a "Healthy" Body Image Anyway?

Natalie Rose — Wed, 05 Mar 2025 15:42:20 GMT

Want to know how to have a healthy relationship with your body? In this episode, I explore whether it's possible to accept your body and still want to change it. I highlight the differences between unhealthy and healthy body image, and that healing doesn’t mean giving up on change.

Tune in for practical steps to begin accepting your body and finding peace, realistically.

📌 WHAT'S IN THIS EPISODE

00:00 Introduction

03:14 An Unhealthy Body Image

05:46 What is Body Image?

07:28 Can You Accept Your Body And Still Want to Change It?

09:06 A Healthy Body Image

11:14 Steps Toward Body Acceptance

14:19 Summary & Reflection

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

04. Confessions of a Former Disordered Eater

Natalie Rose — Wed, 26 Feb 2025 17:58:30 GMT

Disordered eating can be incredibly isolating—even to those closest to us. In this raw and unfiltered conversation, I finally open up to my best friend about my deepest shame—things I’ve never admitted to anyone until now. We explore what she noticed (or didn’t), how my medical issues, social anxiety, and my mom’s cancer diagnosis fuelled different disordered eating patterns like binge eating, orthorexia, and weight obsession. We also explore how my over-controlled nature shaped my relationship with food, exercise, and even love and relationships. Healing isn’t just about food or your body—it’s about breaking the shame that keeps you stuck.

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

03. Why Healing Your Relationship with Food & Body Matters Before Pregnancy

Natalie Rose — Wed, 12 Feb 2025 11:00:00 GMT

In this episode, I share:

—Snippets of my IVF journey and why I chose this path

—The unexpected ups and downs of pregnancy so far

—How hypersensitivity and disordered eating can be connected

—My ONE and only food aversion (you’ll never guess what it is!) 🥣

—How pregnancy has shaped my relationship with food and my body

—Why I think it’s important to address your relationship with food and your body before pregnancy; **however, it’s never too late!!**

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

02. 7 Signs It's Time to Heal Your Relationship with Your Body

Natalie Rose — Thu, 06 Feb 2025 03:24:19 GMT

In this episode, we'll explore the signs that indicate it's time to address your relationship with your body. From constant comparison to avoiding social activities and feeling anxious around food, body image struggles impact our mental health and well-being. You'll walk away with actionable steps to begin healing.

📌 WHAT'S IN THIS EPISODE

00:00 Introduction

01:03 Life Updates

04:40 Why Exploring Body Image is Crucial

08:49 #1 Your Mood Depends on How You Feel About Your Body

11:25 #2 You Avoid Social Events

17:38 #3 You're Constantly Comparing

19:59 #4 Food Guilt and Anxiety

21:18 #5 You Can't Take a Compliment

23:03 #6 You're Postponing Your Life Until Your Body Changes

25:24 #7 You're Out of Touch with Your Body

28:14 Summary

29:14 FREE WORKSHOP

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

01. Secrets to Healing From Food and Body Obsession

Natalie Rose — Tue, 28 Jan 2025 21:00:00 GMT

In this episode, I share what this podcast is all about and who it’s for, dive into my personal journey, and explain my philosophy on healing from food and body image struggles. Join me as we explore the deeper, often misunderstood layers of healing and how self-worth plays a key role in achieving food freedom and peace with your body.

📌 WHAT'S IN THIS EPISODE

00:00 What to Expect From Wake Up

03:23 How We Heal From Food, Body and Self-Worth Issues

08:38 About Myself and What I Do

11:54 The Story Behind "Wakeupandsmelltherosay"

18:58 A Major Moment in My Healing Journey

26:13 ***A Special Announcement!!!***

27:54 The Power of CommunEATy

32:00 Let's Stay Connected

34:37 A Challenge For You!

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💁🏻‍♀️ ABOUT NATALIE ROSE

Hey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.

Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

00. Welcome to Wake Up!

Natalie Rose — Tue, 28 Jan 2025 20:46:49 GMT

Welcome to Wake Up—a raw and unfiltered podcast about reconnecting with yourself and healing from food and body struggles from the inside out. I'm Natalie Rose, a licensed therapist and soon-to-be mom, and I'm here to guide you in rediscovering your authentic self and rebuilding self-worth.

As I navigate motherhood, relationships, entrepreneurship, and life's many transitions, I'll share real unfiltered experiences on everything from self-acceptance to personal growth. This podcast is for you if you're ready to wake up, embrace your true self, and persevere on your healing journey—with the comfort of knowing you're never alone.

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