Nourish with Sarah | Holistic Wellness

Sarah Aufdenblatten
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  • HEALTH & FITNESS
  • UPDATED WEEKLY

 Nourish with Sarah is hosted by Sarah Aufdenblatten, a Holistic Health Coach dedicated to helping women manage stress and overcome binge and emotional eating, so they can feel energized and at home in their bodies. Tune in for open discussions and inspiring conversations around holistic health, hormone balance, gut health, mindset, lifestyle, spirituality, and habit transformation. This podcast will leave you feeling empowered, inspired, and equipped with the knowledge and motivation to embrace a nourished life. Ready to feel vibrant and comfortable in your body? Let's embark on this nourishing journey together. 

  1. 22 APR

    how to support your hormones without overcomplicating it

    If you’ve been trying to support your hormones but feel like nothing is really working… this might be why. Most of the advice online focuses on specific foods, supplements, or “hormone balancing” routines. But your body doesn’t regulate based on single actions. It responds to patterns. In this episode, I’m breaking down what actually supports your hormones in a way that’s grounded, realistic, and sustainable. We’ll talk about: why hormones are a response - not the starting pointhow under-eating and inconsistency affect your bodythe role of blood sugar, fats, and regular mealswhy your nervous system matters just as much as your foodwhat this actually looks like in a real weekand how to support your body without overcomplicating everythingBecause real hormone support isn’t about doing more. It’s about doing the right things consistently. Free Resource If you feel stuck in cycles with food, low energy, or starting over with your habits, I created a free quiz to help you understand your pattern. “What Type of Emotional Eater Are You?” It will help you identify: what drives your patternswhy certain moments feel harderand what your body actually needsTake the quiz here: https://form.typeform.com/to/T7bVgG2j Feeling out of control around food - especially at night? Grab my free 5-minute training: Stop Nighttime Overeating in Just 7 Days Learn my quick 3-step Evening Check-In Method you can use tonight to break any craving and instead feel more calm and in control around food. Let's break free from the binge-restrict cycle - without dieting or guilt. 👉 https://nourishwithsarah.myflodesk.com/cravingmethod PS: The Podcast is now finally available on video. Head over to the Podcast YouTube channel if you prefer to watch vs. listen to this episode - here. If you enjoyed this episode and feel motivated to finally chase your dreams, share your thoughts with me on insta and tag me in your stories so I can see and share! 🥰 Connect with me on Instagram here Get my FREE Notion Journaling Template including 21 Days of Emotional Eating Journaling Prompts

    11 min

  2. 15 APR

    “hormone balancing” advice is everywhere… but most of it is wrong

    If you’ve been trying to “balance your hormones” but feel more confused than ever… you’re not alone. Right now, wellness content is full of advice about what to eat, what to avoid, and how to “fix” your hormones. But a lot of this advice is: oversimplified taken out of context or just not grounded in how the body actually works In this video, I’m breaking down what’s really going on in the wellness space and why so much “hormone balancing” content feels confusing. We’ll talk about: why hormone advice is everywhere right nowwhat’s missing from most “what I eat in a day” videosthe difference between foods that support your body vs. “fix” itwhy your body responds to patterns, not single foodshow stress, under-eating, and inconsistency affect hormonesand what actually matters if you want to feel better long termBecause supporting your hormones isn’t about chasing trends. It’s about understanding how your body actually works. Free Resource If you struggle with emotional eating, low energy, or constantly starting over with your habits, I created a free quiz to help you understand your pattern. “What Type of Emotional Eater Are You?” It will help you identify: what drives your eating patternswhy certain moments feel harderand what your body actually needsTake the quiz here: https://form.typeform.com/to/T7bVgG2j Feeling out of control around food - especially at night? Grab my free 5-minute training: Stop Nighttime Overeating in Just 7 Days Learn my quick 3-step Evening Check-In Method you can use tonight to break any craving and instead feel more calm and in control around food. Let's break free from the binge-restrict cycle - without dieting or guilt. 👉 https://nourishwithsarah.myflodesk.com/cravingmethod PS: The Podcast is now finally available on video. Head over to the Podcast YouTube channel if you prefer to watch vs. listen to this episode - here. If you enjoyed this episode and feel motivated to finally chase your dreams, share your thoughts with me on insta and tag me in your stories so I can see and share! 🥰 Connect with me on Instagram here Get my FREE Notion Journaling Template including 21 Days of Emotional Eating Journaling Prompts

    10 min

  3. 9 APR

    the self-trust skill no one teaches you (why you keep starting over)

    If you’ve ever thought; “Why can’t I trust myself with food?” You’re not alone. Many women feel incredibly capable in their careers, relationships, and responsibilities… but when it comes to their habits, health, or relationship with food, something feels inconsistent. You make promises to yourself. You start fresh. And somehow the same patterns return. In this episode, we’re talking about the self-trust skill no one teaches you. Because the real issue isn’t discipline. It’s the patterns that quietly break trust with yourself over time. You’ll learn: why self-trust matters more than disciplinehow broken promises create the binge-restrict cyclewhy trying to control food actually weakens trusthow your nervous system responds to pressure and restrictionwhat rebuilding self-trust actually looks like in real lifeand why healing your relationship with food often begins with rebuilding trust with yourselfOnce you understand this pattern, your struggle with food stops feeling like a character flaw. And starts making sense. If emotional eating or start-over cycles feel familiar, take my free quiz: “What Type of Emotional Eater Are You?” It will help you understand: what drives your overeatingwhy certain moments feel harder than othersand what your body might actually needTake the quiz here: https://form.typeform.com/to/T7bVgG2j Feeling out of control around food - especially at night? Grab my free 5-minute training: Stop Nighttime Overeating in Just 7 Days Learn my quick 3-step Evening Check-In Method you can use tonight to break any craving and instead feel more calm and in control around food. Let's break free from the binge-restrict cycle - without dieting or guilt. 👉 https://nourishwithsarah.myflodesk.com/cravingmethod PS: The Podcast is now finally available on video. Head over to the Podcast YouTube channel if you prefer to watch vs. listen to this episode - here. If you enjoyed this episode and feel motivated to finally chase your dreams, share your thoughts with me on insta and tag me in your stories so I can see and share! 🥰 Connect with me on Instagram here Get my FREE Notion Journaling Template including 21 Days of Emotional Eating Journaling Prompts

    9 min

  4. 2 APR

    what a healthy relationship with food actually looks like

    you’ve probably heard the phrase: “heal your relationship with food.” but what does that actually mean? does it mean never overeating again? always stopping when you’re full? never craving sugar? in this episode, we’re breaking down what a healthy relationship with food actually looks like in real life. the version that shows up in the everyday life of someone who feels calm, flexible, and at peace around food. you’ll learn: - why a healthy relationship with food is **not about perfect eating** - how food stops carrying so much emotional weight - why flexibility matters more than strict rules - how hunger and fullness work in real life - why food shouldn’t be your only coping tool - and one of the biggest signs your relationship with food is healing understanding this changes the way you approach food completely. because once you know what you're moving toward, the process becomes much clearer. free resource if you struggle with emotional eating or feel stuck in a start-over cycle with food, I created a free quiz to help you understand your pattern. it's called: “What Type of Emotional Eater Are You?” the quiz will help you identify: - what drives your overeating - why certain moments feel harder than others - and what kind of support your body actually needs take the quiz here 👉 https://form.typeform.com/to/T7bVgG2j Feeling out of control around food - especially at night? Grab my free 5-minute training: Stop Nighttime Overeating in Just 7 Days Learn my quick 3-step Evening Check-In Method you can use tonight to break any craving and instead feel more calm and in control around food. Let's break free from the binge-restrict cycle - without dieting or guilt. 👉 https://nourishwithsarah.myflodesk.com/cravingmethod PS: The Podcast is now finally available on video. Head over to the Podcast YouTube channel if you prefer to watch vs. listen to this episode - here. If you enjoyed this episode and feel motivated to finally chase your dreams, share your thoughts with me on insta and tag me in your stories so I can see and share! 🥰 Connect with me on Instagram here Get my FREE Notion Journaling Template including 21 Days of Emotional Eating Journaling Prompts

    12 min

  5. 26 MAR

    7 things I stopped doing to lose weight & heal my relationship with food

    for years, I believed healing my relationship with food meant doing more. more discipline. more structure. more control. but the biggest shift didn’t come from adding more rules, it came from stopping certain patterns that were quietly keeping the binge-restrict cycle alive. in this video, I’m sharing 7 things I stopped doing that changed my relationship with food & lost weight in a very real way. these weren’t dramatic overnight fixes. they were subtle shifts that helped my nervous system relax, my eating stabilize, and food stop feeling like a constant mental battle. if you’ve ever felt capable in so many areas of life but food still feels like your blind spot, this conversation will likely resonate. In this video we talk about: - the “monday reset” cycle and why it keeps you stuck - why restricting after overeating makes cravings worse - how moralizing food creates emotional pressure - the link between emotions and nighttime eating - why believing you're “broken” around food reinforces the cycle - the hidden pressure of trying to earn food - and why waiting to feel “in control” keeps you stuck if you want to understand your emotional eating patterns more clearly take my free quiz: “What Type of Emotional Eater Are You?” it will help you identify: - what drives your overeating - why certain moments feel harder than others - and what your body actually needs you can take the quiz here  👉 https://form.typeform.com/to/T7bVgG2j Feeling out of control around food - especially at night? Grab my free 5-minute training: Stop Nighttime Overeating in Just 7 Days Learn my quick 3-step Evening Check-In Method you can use tonight to break any craving and instead feel more calm and in control around food. Let's break free from the binge-restrict cycle - without dieting or guilt. 👉 https://nourishwithsarah.myflodesk.com/cravingmethod PS: The Podcast is now finally available on video. Head over to the Podcast YouTube channel if you prefer to watch vs. listen to this episode - here. If you enjoyed this episode and feel motivated to finally chase your dreams, share your thoughts with me on insta and tag me in your stories so I can see and share! 🥰 Connect with me on Instagram here Get my FREE Notion Journaling Template including 21 Days of Emotional Eating Journaling Prompts

    13 min

  6. 19 MAR

    5 hidden mindset blocks sabotaging your health

    you’re capable. reliable. high-performing. ao why does your health feel like the one area you can’t “figure out”? in this episode, we’re unpacking the five mindset blocks that quietly sabotage high-achieving women when it comes to food, energy, hormones, and consistency. this is about nervous system regulation, stress tolerance, performance identity, emotional avoidance, and control. you’ll learn: why your stress tolerance may be destabilizing your hormoneshow performance-based self-worth affects your eating patternswhy all-or-nothing thinking increases binge cyclesthe link between emotional suppression and nighttime cravingswhy control can create the instability it tries to preventand the reframes that actually change everythingif you’ve ever wondered why you can succeed everywhere else in life but struggle with your body, this episode will connect the dots. ✨ if emotional eating or start-over cycles feel familiar, take my free quiz: “what type of emotional rater are you?” it will help you understand your patterns and where regulation breaks down. TAKE IT HERE Feeling out of control around food - especially at night? Grab my free 5-minute training: Stop Nighttime Overeating in Just 7 Days Learn my quick 3-step Evening Check-In Method you can use tonight to break any craving and instead feel more calm and in control around food. Let's break free from the binge-restrict cycle - without dieting or guilt. 👉 https://nourishwithsarah.myflodesk.com/cravingmethod PS: The Podcast is now finally available on video. Head over to the Podcast YouTube channel if you prefer to watch vs. listen to this episode - here. If you enjoyed this episode and feel motivated to finally chase your dreams, share your thoughts with me on insta and tag me in your stories so I can see and share! 🥰 Connect with me on Instagram here Get my FREE Notion Journaling Template including 21 Days of Emotional Eating Journaling Prompts

    13 min

  7. 5 MAR

    the belief that kept me stuck in the binge cycle for years

    For almost ten years, I believed one thing about myself that quietly kept me stuck in the binge-restrict cycle. I didn’t think it was a belief. I thought it was a fact. In this episode, I share the belief that shaped how I ate, how I treated my body, and why binge eating never truly stopped - no matter how hard I tried to “fix” it. We talk about: the belief that often sits underneath binge eatinghow it forms and why it feels so convincingwhy discipline, structure, and willpower don’t work while it’s thereand what actually helped me start rebuilding trust around foodThis isn’t about motivation or mindset hacks. It’s about understanding why bingeing makes sense, and how belief change really happens in a nervous-system-safe way. ✨ If you want help understanding your specific emotional eating pattern, I created a free quiz called “What Type of Emotional Eater Are You?” It helps you see what drives your binge cycle and where trust is breaking down. 👉 Take the quiz here: https://form.typeform.com/to/T7bVgG2j Feeling out of control around food - especially at night? Grab my free 5-minute training: Stop Nighttime Overeating in Just 7 Days Learn my quick 3-step Evening Check-In Method you can use tonight to break any craving and instead feel more calm and in control around food. Let's break free from the binge-restrict cycle - without dieting or guilt. 👉 https://nourishwithsarah.myflodesk.com/cravingmethod PS: The Podcast is now finally available on video. Head over to the Podcast YouTube channel if you prefer to watch vs. listen to this episode - here. If you enjoyed this episode and feel motivated to finally chase your dreams, share your thoughts with me on insta and tag me in your stories so I can see and share! 🥰 Connect with me on Instagram here Get my FREE Notion Journaling Template including 21 Days of Emotional Eating Journaling Prompts

    9 min

  8. 26 FEB

    stop trying to regulate your nervous system. it needs safety first

    if you’ve ever felt like your body doesn’t respond to your intentions anymore - like no matter how much you try to slow down, regulate or take care of yourself, your nervous system stays tense - this episode is for you. I explain why your nervous system may not trust you yet, and how broken promises to yourself, overcontrol and inconsistency quietly keep your body in protection mode. we talk about: what “trust” actually means at the nervous system levelhow trust gets broken without you realisingwhy rest, food, and regulation feel hard even when you want changehow people rebuild trust and then accidentally lose it againand what it actually takes to stabilise nervous system safety long-termthis isn’t about doing more nervous system work. It’s about becoming reliable to your body - especially under pressure. Feeling out of control around food - especially at night? Grab my free 5-minute training: Stop Nighttime Overeating in Just 7 Days Learn my quick 3-step Evening Check-In Method you can use tonight to break any craving and instead feel more calm and in control around food. Let's break free from the binge-restrict cycle - without dieting or guilt. 👉 https://nourishwithsarah.myflodesk.com/cravingmethod PS: The Podcast is now finally available on video. Head over to the Podcast YouTube channel if you prefer to watch vs. listen to this episode - here. If you enjoyed this episode and feel motivated to finally chase your dreams, share your thoughts with me on insta and tag me in your stories so I can see and share! 🥰 Connect with me on Instagram here Get my FREE Notion Journaling Template including 21 Days of Emotional Eating Journaling Prompts

    13 min
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About

 Nourish with Sarah is hosted by Sarah Aufdenblatten, a Holistic Health Coach dedicated to helping women manage stress and overcome binge and emotional eating, so they can feel energized and at home in their bodies. Tune in for open discussions and inspiring conversations around holistic health, hormone balance, gut health, mindset, lifestyle, spirituality, and habit transformation. This podcast will leave you feeling empowered, inspired, and equipped with the knowledge and motivation to embrace a nourished life. Ready to feel vibrant and comfortable in your body? Let's embark on this nourishing journey together. 

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