Amy’s diving into 4 things that all tie together perfectly for this time of year!

First Thing: creative ways to recharge during the holiday season.

Second Thing: tips for navigating the holidays when you're going through heartache.

Third Thing: how to declutter your calendar when the invites (and obligations) start piling up.

Fourth Thing: letting go of sentimental things—Amy shares some helpful questions to ask yourself so you can free up space in your home and your mind.

HOST: Amy Brown // RadioAmy.com // @RadioAmy

See omnystudio.com/listener for privacy information.

Amy & Kat talk about the ‘toothbrush on scalp’ trend + how to feel better instantly (according to a neuroscientist) + if someone likes you/is really attracted to you then they think THIS about you + why couples should admit their ‘crazy’ when they first start dating + more! 

QUOTE: “Too young to retire, too old to learn TikTok” (from the El Arroyo Sign) 

Do the below things if you’re feeling a certain way and you want to instantly feel better (this is from TJ Power, a neuroscientist):

Angry - sing

Burned out - walk 

Overthinking - write

Anxious - breathe

Stressed - exercise 

Sad - gratitude

Lazy - cold shower

Impatient - reflect on progress 

Shout out to the UNHEARD episode. :) 

Have the day you need to have!

Call us: 877-207-2077

Email: [email protected]

HOSTS:

Amy Brown // RadioAmy.com // @RadioAmy

Kat Vanburen // @KatVanburen // @YouNeedTherapyPodcast // YouNeedTherapyPodcast.com

See omnystudio.com/listener for privacy information.

OUTWEIGH: Welcome to the first part of our holiday series on Outweigh, where Amy and Leanne tackle a challenge that many listeners face during this festive season: navigating holiday gatherings without the burden of food guilt. 

As the holidays approach, the temptation of indulgent foods can lead to feelings of being "out of control." We dive deep into understanding the roots of food guilt, often stemming from black-and-white thinking and the typical dieting culture that surrounds us. We'll explore how this "all-or-nothing" mentality not only perpetuates guilt but also fuels a cycle of overeating followed by restriction.

We talk about the importance of shifting from a 'scarcity' mindset—where indulgence feels like a last chance—to an 'abundance' mindset that fosters a healthier relationship with food. And we will share practical strategies and real-life examples from clients' journeys to illustrate this shift, making the holidays a time for celebration rather than guilt.

HOSTS:

Amy Brown // RadioAmy.com // @RadioAmy

Leanne Ellington // StresslessEating.com // @leanneellington

To learn more about re-wiring your brain to heal from the all-or-nothing diet mentality for good....but WITHOUT restricting yourself, punishing your body, (and definitely WITHOUT ever having to use words like macros, low-carb, or calorie burn) check out Leanne's FREE Stressless Eating Webinar @ www.StresslessEating.com

See omnystudio.com/listener for privacy information.

In this ‘OG’ 4 Things episode Amy talks about the benefits of a ‘phone-free hour’ each day, how celebrating small wins keeps us going, the tough side of love (those hard talks with kids or in any relationship) and a twist on the bucket list that’ll remind you how much you’ve already accomplished. 

Here is the Danae Hays TikTok if you need a laugh! (but also reminder: don’t comment on people’s bodies…you never know what they are going through!) 

And here’s the episode Amy did with Danae last year! 

HOST: Amy Brown // RadioAmy.com // @RadioAmy

See omnystudio.com/listener for privacy information.

Amy & Kat are diving into things women wish men knew—because let’s be honest, understanding what we all want can make relationships so much easier. Oh, and things get a little personal! Amy might have a relationship update soon, and her 14-year-old son, Stevenson, even joins in to share his own (hilarious) take on dating. 

TODAY'S QUOTE: “Me and my work bestie explaining why we have to start every day with 30 mins of personal conversations.” Watch the 'explanation' HERE (it's sure to make you laugh!) 

Call us: 877-207-2077

Email: [email protected]

HOSTS:

Amy Brown // RadioAmy.com // @RadioAmy

Kat Vanburen // @KatVanburen // @YouNeedTherapyPodcast // YouNeedTherapyPodcast.com

See omnystudio.com/listener for privacy information.

OUTWEIGH: Deedee has spent decades as a leader and source of strength in her community, supporting and guiding others while struggling silently behind closed doors. Her battle wasn’t with her role or her responsibilities—it was with food.

For years, food felt like her secret demon—something she couldn’t seem to conquer, no matter how much discipline she tried to muster. Despite her outward success and commitment to helping others, food had a grip on her life that left her feeling ashamed, defeated, and isolated.

Even though she was always giving so much of herself to others, she felt empty and disconnected when it came to her own health and relationship with food. It was a struggle she felt she had to face alone, with no one to confide in. But everything changed when Deedee finally made the choice to confront her relationship with food at its root. She realized that it wasn’t just about dieting or controlling her willpower—it was about healing the emotional wounds and unraveling the stories that were keeping her stuck.

In this episode, Deedee shares her powerful transformation journey of breaking free from the grip of food and reclaiming control of her life. If you’ve ever felt like no one would understand your struggles, or like food has a power over you that you can’t break free from, Deedee’s story is a reminder that true freedom is possible—and you don’t have to do it alone.

HOST: Leanne Ellington // StresslessEating.com // @leanneellington

To learn more about re-wiring your brain to heal from the all-or-nothing diet mentality for good....but WITHOUT restricting yourself, punishing your body, (and definitely WITHOUT ever having to use words like macros, low-carb, or calorie burn) check out Leanne's FREE Stressless Eating Webinar @ www.StresslessEating.com

See omnystudio.com/listener for privacy information.

Amy has a challenge for you! If you haven’t taken a little time to sit down and create some core principles for yourself—or for your family—this is your sign to start now. In this episode, Amy and her dear friend, Chase Locke, each share four guiding principles they’re working to live by for a more meaningful, fulfilling life. So whether you’re just starting to think about what really matters or revisiting your list to tweak things, this chat is here to help you along the way. Having core principles to live by can totally change your life and make a big impact on the people around you—especially your kids!

HOST: Amy Brown // RadioAmy.com // @RadioAmy

GUEST: Chase Locke // @ChaseLocke_

See omnystudio.com/listener for privacy information.

Are you a people-pleaser who says 'yes' even when you don’t mean it? Inspired by a listener's request for this topic, a quote from Kat, and a real-life example of Kat offering to record even when she’s sick…Amy dives into the reasons behind people-pleasing and why it’s so hard for some to say no, and she also shares tips for setting boundaries with kindness. 

QUOTE:

“If we don't say yes authentically, we say yes resentfully, and that leads to far more problems than if we'd said no in the first place.”

Call us: 877-207-2077

Email: [email protected]

HOST:

Amy Brown // RadioAmy.com // @RadioAmy

See omnystudio.com/listener for privacy information.

OUTWEIGH: Have you ever stood in front of the mirror, repeating mantras like “I love my body” or “I’m enough,” only to feel that little voice in your head whispering, “Who are you kidding?” In this episode of Outweigh, Leanne Ellington breaks down why the “just think positive” approach doesn’t work—and what’s really keeping you from truly loving yourself.

Leanne gets real about her own struggles—how she grew up battling food and body shame, even after losing nearly 100 pounds, and why it took more than weight loss to break free. She explains why so many women get stuck feeling like self-love and positivity are unattainable, and how those feel-good mantras can actually make you feel worse when your brain doesn’t buy into them.

So what’s missing? It’s the brain wiring beneath the surface that no amount of mantras or affirmations can fix. Leanne shares how negative beliefs and self-criticism get hardwired into your brain and create resistance—leading you to feel like a fraud. And why jumping straight to self-love can backfire if you haven’t addressed those deeper stories and beliefs that are running the show.

HOST: Leanne Ellington // StresslessEating.com // @leanneellington

To learn more about re-wiring your brain to heal from the all-or-nothing diet mentality for good....but WITHOUT restricting yourself, punishing your body, (and definitely WITHOUT ever having to use words like macros, low-carb, or calorie burn) check out Leanne's FREE Stressless Eating Webinar @ www.StresslessEating.com

See omnystudio.com/listener for privacy information.

Amy shares her experience of how our bodies remember trauma, especially around significant anniversaries, as this past weekend marked 10-years since she lost her mom to cancer. Amy talks about the importance of journaling and meditation for processing, but she also has Leanne Ellington join her for a special exercise that will come in handy when your body is stressed and needs to reset! Leanne guides us through a soothing 9-minute relaxation exercise to help you unwind and access the parasympathetic nervous system. Come back to this relaxation exercise anytime you need to rest…use it as a tool to support your emotional well-being and rejuvenate your spirit.

HOST: Amy Brown // RadioAmy.com // @RadioAmy

GUEST: Leanne Ellington // StresslessEating.com // @leanneellington

See omnystudio.com/listener for privacy information.

Do you trust people too quickly? That is something not to rush for sure. Amy & Kat go over 5 things in life you do NOT need to rush. Amy also shares 5 ways to co-regulate with an animal (sounds odd…but it can actually be very helpful if you’re dysregulated!) They also go over what you feel like when you’re regulated vs. what you feel like when dysregulated.

Today’s Quote:

“Just had to quit my job so I would have enough time to make sure I was eating enough protein.” - Simon C. Holland 

Kat’s Protein Balls:

1 cup of old fashioned oats

1 cup of quick cooking oats

¾ cup of honey

1 cup of peanut butter

2-3 scoops of protein powder (chocolate or vanilla preferably) 

Chocolate semi-sweet chips to your liking (measure with love….maybe ½ cup) 

2 tbsp of ground flax seed 

Mix everything in a bowl. Mash up with your hands until it’s all sticking together and roll into balls. Amy thinks sprinkling a little sea salt on top of each ball would be a yummy touch. 

Call us: 877-207-2077

Email: [email protected]

HOSTS:

Amy Brown // RadioAmy.com // @RadioAmy

Kat Vanburen // @KatVanburen // @YouNeedTherapyPodcast // YouNeedTherapyPodcast.com

See omnystudio.com/listener for privacy information.