Episódios
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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 virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from judgment to live more peacefully and confidently.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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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
⭐️ HOW TO WORK WITH ME
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💁🏻♀️ ABOUT NATALIE ROSE
Hey, I’m Natalie Rose—a licensed therapist and virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from judgment to live more peacefully and confidently.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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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
⭐️ HOW TO WORK WITH ME
Join the CommunEATy Waitlist
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💁🏻♀️ ABOUT NATALIE ROSE
Hey, I’m Natalie Rose—a licensed therapist and virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from judgment to live more peacefully and confidently.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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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
⭐️ HOW TO WORK WITH ME
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Instagram
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💁🏻♀️ ABOUT NATALIE ROSE
Hey, I’m Natalie Rose—a licensed therapist and virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from judgment to live more peacefully and confidently.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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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
🎧 FREE Lab Guide: Understand Your Hormones + Missing Period
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
⭐️ HOW TO WORK WITH ME
Join the CommunEATy Waitlist
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💁🏻♀️ ABOUT NATALIE ROSE
Hey, I’m Natalie Rose—a licensed therapist and virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from judgment to live more peacefully and confidently.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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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
⭐️ HOW TO WORK WITH ME
Join the CommunEATy Waitlist
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Sign up here to receive your free weekly dose of self-discovery and personal growth.
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💁🏻♀️ ABOUT NATALIE ROSE
Hey, I’m Natalie Rose—a licensed therapist and virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from judgment to live more peacefully and confidently.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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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
⭐️ HOW TO WORK WITH ME
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Sign up here to receive your free weekly dose of self-discovery and personal growth.
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💁🏻♀️ ABOUT NATALIE ROSE
Hey, I’m Natalie Rose—a licensed therapist and virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from judgment to live more peacefully and confidently.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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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
⭐️ HOW TO WORK WITH ME
Join the CommunEATy Waitlist
💌 WAKE UP WEDNESDAY NEWSLETTER
Sign up here to receive your free weekly dose of self-discovery and personal growth.
🫶🏻 JOIN MY COMMUNITY
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💁🏻♀️ ABOUT NATALIE ROSE
Hey, I’m Natalie Rose—a licensed therapist and virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from judgment to live more peacefully and confidently.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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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
⭐️ HOW TO WORK WITH ME
Join the CommunEATy Waitlist
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💁🏻♀️ ABOUT NATALIE ROSE
Hey, I’m Natalie Rose—a licensed therapist and virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from judgment to live more peacefully and confidently.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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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
⭐️ HOW TO WORK WITH ME
Join the CommunEATy Waitlist
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💁🏻♀️ ABOUT NATALIE ROSE
Hey, I’m Natalie Rose—a licensed therapist and virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from judgment to live more peacefully and confidently.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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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
⭐️ HOW TO WORK WITH ME
Join the CommunEATy Waitlist
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💁🏻♀️ ABOUT NATALIE ROSE
Hey, I’m Natalie Rose—a licensed therapist and virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from judgment to live more peacefully and confidently.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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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
⭐️ HOW TO WORK WITH ME
Join the CommunEATy Waitlist
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Sign up here to receive your free weekly dose of self-discovery and personal growth.
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💁🏻♀️ ABOUT NATALIE ROSE
Hey, I’m Natalie Rose—a licensed therapist and virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from judgment to live more peacefully and confidently.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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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
⭐️ HOW TO WORK WITH ME
Join the CommunEATy Waitlist
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Sign up here to receive your free weekly dose of self-discovery and personal growth.
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💁🏻♀️ ABOUT NATALIE ROSE
Hey, I’m Natalie Rose—a licensed therapist and virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from judgment to live more peacefully and confidently.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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⭐️ Apply for the CommunEATy (Enrollment closes soon! Lower rate available before end of Feb)
**This will be the last opportunity to join before my maternity leave**
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.
⭐️ HOW TO WORK WITH ME
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💁🏻♀️ ABOUT NATALIE ROSE
Hey, I’m Natalie Rose—a licensed therapist and virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from judgment to live more peacefully and confidently.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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⭐️ Work with Me: Apply for the CommunEATy
(Enrollment is NOW OPEN for a limited time!)
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!!**
⭐️ HOW TO WORK WITH ME
Join the CommunEATy Waitlist
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Sign up here to receive your free weekly dose of self-discovery and personal growth.
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Instagram
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💁🏻♀️ ABOUT NATALIE ROSE
Hey, I’m Natalie Rose—a licensed therapist and virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from judgment to live more peacefully and confidently.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
-
⭐️ Register for the FREE Live 3-Day Workshop: Unlearning Body Shame
Click for the Free Registration Link
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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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⭐️ HOW TO WORK WITH ME
Join the CommunEATy Waitlist
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💁🏻♀️ ABOUT NATALIE ROSE
Hey, I’m Natalie Rose—a licensed therapist and virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from judgment to live more peacefully and confidently.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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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!
⭐️ HOW TO WORK WITH ME
Join the CommunEATy Waitlist
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Sign up here to receive your free weekly dose of self-discovery and personal growth.
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💁🏻♀️ ABOUT NATALIE ROSE
Hey, I’m Natalie Rose—a licensed therapist and virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from judgment to live more peacefully and confidently.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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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.
⭐️ HOW TO WORK WITH ME
Join the CommunEATy Waitlist
💌 WAKE UP WEDNESDAY NEWSLETTER
Sign up here to receive your free weekly dose of self-discovery and personal growth.
🫶🏻 JOIN MY COMMUNITY
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💁🏻♀️ ABOUT NATALIE ROSE
Hey, I’m Natalie Rose—a licensed therapist and virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from judgment to live more peacefully and confidently.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
