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 virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from self-judgment to live more peacefully and confidently.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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 virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from self-judgment to live more peacefully and confidently.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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 virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from self-judgment to live more peacefully and confidently.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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 virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from self-judgment to live more peacefully and confidently.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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.
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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 self-judgment to live more peacefully and confidently.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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
How to Stop Feeling Guilty About Food
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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 self-judgment to live more peacefully and confidently.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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 virtual coach. I help women navigate the real, raw healing of food and body image struggles, and break free from self-judgment to live more peacefully and confidently.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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.
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
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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.
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
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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 presently and joyfully.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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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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 presently and joyfully.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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
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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 presently and joyfully.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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
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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 presently and joyfully.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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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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 presently and joyfully.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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
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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 presently and joyfully.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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.
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 presently and joyfully.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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 VIDEO
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
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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 presently and joyfully.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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.
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
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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 presently and joyfully.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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 video:
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
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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 presently and joyfully.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
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
⭐️ Apply for the CommunEATy (One spot left for the 4-month term!)
**This will be the last opportunity to join before my maternity leave**
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ABOUT NATALIE ROSE
Hey, I'm Natalie Rose, a licensed therapist and virtual coach. I guide women through the real raw healing of food and body issues, to release the weight of judgment and live more presently and joyfully.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
