Nourish with Sarah - Holistic Wellness & More

Sarah Aufdenblatten
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  • Health & Fitness
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You're "good" all day, and then 9pm happens. If that loop sounds familiar, you're in the right place. Nourish with Sarah is the podcast for high-achieving women who want to stop emotional eating and lose weight sustainably, without another diet, tracker, or Monday restart. Sarah Aufdenblatten is a certified health coach and nutritionist (and currently completing her master's in nutrition and integrative health) who spent years in the binge-restrict cycle herself. Now she teaches the way out: nervous system safety first, sustainable habits second, and a relationship with food that finally feels quiet. Expect short, honest episodes on emotional eating, sustainable weight loss, wellness like hormone and gut health, and the identity shift that makes change stick. No protocols, no perfection. Just real tools and the science of why they work. New episodes weekly. Start with the free 14-Day Nourished Reset.

  1. 2h ago

    peptides: the wellness industry's next injection, and what nobody's testing

    Add up every human study of BPC-157 whose results you can actually read, and you get to about thirty people. The largest study ever run on it, in forty two volunteers, finished in 2015 and was never published. And at the end of July, an advisory committee to the FDA voted to make it easier to get. This is episode three of the Skinny Pandemic series, and it's about the next wave arriving in your feed right now. We cover: Why peptide searches have overtaken Ozempic in the US, and how they're being sold to women specifically through the hormone conversationThe two completely different things people mean by "peptides", and why one borrows the credibility of the otherWhat the human evidence for BPC-157 actually consists ofThe safety question nobody raises in a reelWhat the FDA advisory vote does and does not mean, and the claim I'm predicting you'll hear from creators very soonThe question to sit with: what am I actually hoping this will fix? And would I still need it if I were eating enough, sleeping properly, and not running on stress every day? Everything in this episode is sourced. References below. If this episode hit home, I'd love for you to join me inside The Nourished Reset: a free 14-day guided experience to help you break free from nighttime overeating, food noise and the guilt spiral, so you can finally feel calm around food and at home in your body. No restriction, no willpower, just real tools that actually work. [Sign up here →] And if you're ready to go even deeper, Embodied Nourishment is my signature 16-week coaching program to help you lose that stubborn weight, break free from emotional eating and finally feel calm, confident and free around food - for good. [Learn more & apply here →] SOURCES + FURTHER READING Last week's FDA advisory committee vote (23-24 July 2026) Official meeting page: https://www.fda.gov/advisory-committees/advisory-committee-calendar/july-23-24-2026-meeting-pharmacy-compounding-advisory-committee-07232026STAT News: https://www.statnews.com/2026/07/23/fda-panel-okays-peptides-compound-pharmacies-bpc-157-kpv/NBC News, including the panel's industry ties: https://www.nbcnews.com/health/health-news/peptides-restrictions-ease-fda-panel-recommend-bpc-157-scientists-rcna588879NPR: https://www.npr.org/2026/07/23/nx-s1-5903202/fda-peptides-restrictionsABC News: https://abcnews.com/Health/fda-advisory-committee-votes-add-popular-peptide-bpc/story?id=134913891The BPC-157 human evidence base The 2015 phase one trial that was never published: registry record NCT02637284, 42 healthy volunteers, results submission cancelled 2016. https://cdek.pharmacy.purdue.edu/trial/NCT02637284/Intravenous safety pilot (2 participants), PubMed: https://pubmed.ncbi.nlm.nih.gov/40131143/Cedars-Sinai on what the science actually shows: https://www.cedars-sinai.org/stories-and-insights/healthy-living/peptides-aging-potentialScientific American on the peptide craze: https://www.scientificamerican.com/article/the-science-behind-the-peptide-craze/Nature: https://www.nature.com/articles/d41586-026-01816-xPurity, contamination and the grey market Analysis of seized grey-market peptide products: roughly 30% contained incorrect amino acid sequences and around two thirds failed basic purity thresholds. https://www.theguardian.com/science/2026/apr/06/labs-testing-thousands-of-unregulated-substances-amid-peptide-crazeReporting on BPC-157 sold on consumer marketplace apps for around $12 a vial, and the compound's cultural rise: https://www.glossy.co/beauty/wellness/glossy-101-how-did-bpc-157-become-the-wellness-industrys-star-peptide/The trend TIME on anti-ageing peptide shots and social media: https://time.com/7380810/anti-aging-peptide-shots-social-media/Fortune on the telehealth market opportunity, 20 July 2026: https://fortune.com/2026/07/20/the-fda-peptide-vote-could-create-telehealths-next-multibillion-dollar-market-telehealth-hims-ro-glp1-ozempic-injectables/Note on sources: a lot of what ranks well online for peptide research is published by companies that sell peptides, sometimes with affiliate links attached. Nothing in this episode relies on those. Where a claim came from an industry-adjacent source during research, it was either verified against an independent one or cut. What's actually coming (retatrutide) TRIUMPH-1 phase 3 results, 21 May 2026: https://www.cnbc.com/2026/05/21/eli-lilly-weight-loss-drug-retatrutide-clears-obesity-trial.htmlNothing in this episode is medical advice. If you're considering any of this, that's a conversation for you and a doctor who knows your history. My work is the foundation underneath it. If this episode hit home, I'd love for you to join me inside The Nourished Reset: a free 14-day guided experience to help you break free from nighttime overeating, food noise and the guilt spiral, so you can finally feel calm around food and at home in your body. No restriction, no willpower, just real tools that actually work. [Sign up here →] And if you're ready to go even deeper, Embodied Nourishment is my signature 16-week coaching program to help you lose that stubborn weight, break free from emotional eating and finally feel calm, confident and free around food - for good. [Learn more & apply here →] If you enjoyed this episode and feel motivated to finally become the best version of yourself, 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

  2. Aug 13

    the real cost of the GLP-1 boom: what happens when you stop

    Four times faster. That's how much quicker the weight comes back after stopping a GLP-1 compared to stopping a normal diet, according to the British Medical Journal this January. And almost nobody is talking about it. This is episode two of the Skinny Pandemic series, and it's the honest version of the GLP-1 conversation. We cover: What these drugs actually do in the bodyWhy up to 40 percent of the weight lost can be muscle, and how that's largely preventableThe paragraph in the WHO's own guideline that the people selling these medications skipWhat the data really shows about stopping, and why the health benefits reverse tooMicrodosing, compounded versions, and the pill era that removes the last barrierWhat the foundation looks like if a GLP-1 is part of your picture The question to sit with: if you had to take it forever to keep the result, would you still want it? And if not, what's your plan for the day you stop? Everything in this episode is sourced. References below. If this episode hit home, I'd love for you to join me inside The Nourished Reset: a free 14-day guided experience to help you break free from nighttime overeating, food noise and the guilt spiral, so you can finally feel calm around food and at home in your body. No restriction, no willpower, just real tools that actually work. [Sign up here →] And if you're ready to go even deeper, Embodied Nourishment is my signature 16-week coaching program to help you lose that stubborn weight, break free from emotional eating and finally feel calm, confident and free around food - for good. [Learn more & apply here →] Everything I referenced in this episode, in the order it came up, so you can read it yourself. Weight regain after stopping The four-times-faster figure. West et al., systematic review and meta-analysis of weight regain after stopping weight-loss medication, The BMJ, 7 January 2026. Nuffield Department of Primary Care Health Sciences, University of Oxford. 37 studies, 9,341 participants. Average regain of 0.4 kg per month, roughly four times faster than after behavioural interventions, with a return to baseline weight in an average of 1.7 years. Cardiometabolic benefits projected to return to baseline even sooner.BMJ Group summary: https://bmjgroup.com/stopping-weight-loss-drugs-linked-to-weight-regain-and-reversal-of-heart-health-markers/Plain-English write-up, Scientific American: https://www.scientificamerican.com/article/what-happens-after-you-quit-weight-loss-drugs-a-new-study-offers-some-clues/Independent expert reaction, Science Media Centre: https://www.sciencemediacentre.org/expert-reaction-to-systematic-review-and-meta-analysis-looking-at-weight-regain-and-cardiometabolic-markers-after-stopping-obesity-drugs/STEP 1 trial extension (semaglutide): participants regained about two-thirds of lost weight within a year of stopping.SURMOUNT-4 randomised withdrawal trial (tirzepatide), JAMA: https://pubmed.ncbi.nlm.nih.gov/38078870/ · summary via the American College of Cardiology: https://www.acc.org/Latest-in-Cardiology/Journal-Scans/2025/12/09/16/51/SURMOUNT-4Cardiometabolic improvements reversing alongside regain, post-hoc analysis of SURMOUNT-4, JAMA Internal Medicine: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2841273How GLP-1s work in the brain Systematic review of eleven fMRI studies on GLP-1 receptor agonists and brain responses to reward-related food cues. Preprint, not yet peer reviewed, and the authors note small samples and varied protocols: https://www.biorxiv.org/content/10.64898/2026.01.31.702984v2.fullOriginal rat study: Turton et al., Nature 379:69-72, 1996. GLP-1 injected directly into the brain, effect short-lived.Accessible explainer on food noise and the brain, Scientific American: https://www.scientificamerican.com/article/ozempic-quiets-food-noise-in-the-brain-but-how/Muscle and movement Lean mass accounting for roughly 25 to 40 percent of weight lost, peer-reviewed research review: https://www.sciencedirect.com/science/article/pii/S1043661825003524 (note: this proportion is comparable to what's seen after bariatric surgery and large caloric restriction, so the distinguishing factor is the scale of total loss, not the ratio)Physical activity declining after starting a GLP-1 (daily steps 5,047 to 4,487; moderate-to-vigorous activity 28 to 22 minutes; 753 people with wearable data, ~79% female, mean age 52.7). Presented at ENDO 2026, the Endocrine Society annual meeting: https://www.endocrine.org/news-and-advocacy/news-room/2026/maharjan-press-release-endo-2026Muscle preservation with protein and resistance training guidance: six-month prospective cohort of 200 adults presented at the European Congress on Obesity, 2025. Cohort study, not randomised.Protein target above 1.2 g/kg/day spread across meals plus structured resistance training: consensus recommendations, not from the ECO cohort.Guidelines and who these drugs genuinely help WHO guideline on GLP-1 therapies for obesity in adults, December 2025, including the statement that they are not a standalone treatment: https://www.who.int/news/item/01-12-2025-who-issues-global-guideline-on-the-use-of-glp-1-medicines-in-treating-obesityUsage, cost and access KFF Health Tracking Poll (November 2025): 1 in 8 adults currently taking a GLP-1, 1 in 5 ever, half saying they are difficult to afford, 4 in 10 adults with diabetes and 1 in 4 with heart disease having taken one: https://www.kff.org/health-costs/poll-1-in-8-adults-say-theyve-taken-a-glp-1-drug-including-4-in-10-of-those-with-diabetes-and-1-in-4-of-those-with-heart-disease/Microdosing: evidence and the American Association of Clinical Endocrinology position: https://health.usnews.com/best-diet/medication/articles/glp-1-microdosingOrforglipron (Foundayo) FDA approval, 1 April 2026. Daily oral GLP-1, no food or water restrictions, self-pay from $149/month, as little as $25/month with eligible commercial insurance, $50/month for eligible Medicare Part D from 1 July 2026: https://investor.lilly.com/news-releases/news-release-details/fda-approves-lillys-foundayotm-orforglipron-only-glp-1-pill · coverage: https://www.statnews.com/2026/04/01/eli-lilly-obesity-pill-approved-orforglipron-foundayo/2026 trends, including the Wegovy pill: https://wIf this episode hit home, I'd love for you to join me inside The Nourished Reset: a free 14-day guided experience to help you break free from nighttime overeating, food noise and the guilt spiral, so you can finally feel calm around food and at home in your body. No restriction, no willpower, just real tools that actually work. [Sign up here →] And if you're ready to go even deeper, Embodied Nourishment is my signature 16-week coaching program to help you lose that stubborn weight, break free from emotional eating and finally feel calm, confident and free around food - for good. [Learn more & apply here →] If you enjoyed this episode and feel motivated to finally become the best version of yourself, 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

  3. Aug 6

    the algorithm decided women should shrink again. here's why and what it's doing to us

    SkinnyTok has billions of views. That's not just an internet stat. It means the algorithm has decided that women want to watch other women shrink again. And the algorithm is almost never wrong about what's selling. So the question isn't whether it's real. The question is: why is it back, what is it costing us, and what do we actually do with all of it? This is episode one of a four-part series I'm calling The Skinny Pandemic. This episode is about how we got here. Episode two is on GLP-1s. Episode three is on peptides. Episode four is what to actually do with all of it. In today's peisode we cover: The five reasons thinness is backThe "collapsed middle": how toned, strong, lean, and thin have been collapsed into one wordThe "wedding shoot" content genre and what it is really saying to womenWhy this is not about shaming women who want to lose weightThe numbers nobody in this space says out loudWhat actually holds up when every trend fadesAnd one question to ask yourself the next time you land on one of these videos before you save itYou can want weight loss and still be trapped by the culture selling it to you. Both things are true at once, and most of the internet is too loud to hold both. Free 14-Day Reset is linked below. And come back next week for episode two: GLP-1s, the honest version. Demi Moore picture: https://www.instagram.com/p/DYUaJnXM7y0/ If this episode hit home, I'd love for you to join me inside The Nourished Reset: a free 14-day guided experience to help you break free from nighttime overeating, food noise and the guilt spiral, so you can finally feel calm around food and at home in your body. No restriction, no willpower, just real tools that actually work. [Sign up here →] And if you're ready to go even deeper, Embodied Nourishment is my signature 16-week coaching program to help you lose that stubborn weight, break free from emotional eating and finally feel calm, confident and free around food - for good. [Learn more & apply here →] If you enjoyed this episode and feel motivated to finally become the best version of yourself, 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

  4. Jul 30

    nothing feels better than strong (and I am done pretending it's skinny)

    I made more real progress with movement in the last year than I did in the previous decade of dragging myself to workouts I didn't even want. The difference was not the program. It was who I was becoming through it. For years, I moved my body as punishment. I skipped surfing to hit the gym. I skipped events because I was scared to miss a session. I prioritized the gym over the thing that actually made me feel most alive, and I got nowhere. This episode is about the shift that changed everything: from "what will make my body smaller?" to "how do I want to feel in this body?" The answer for me was strong. Not thinner. Not smaller. Strong. We cover: Why years of gym obsession kept me stuck and what the real problem wasThe shift from punishment to purpose and why strong became my whole orientationWhy the best workout is the one you actually want to do again tomorrowWhy "nothing feels better than skinny" is something only someone deeply obsessed would sayAnd what it actually feels like when strong becomes a feeling you can access in your body before you can see it in the mirrorIf you have been dragging yourself through workouts you hate for years and wondering why nothing sticks, this episode is for you. Free 14-Day Reset linked below if you want to start from the ground up. The Workout app I mentioned. I'm doing the Team Define workouts: https://www.joinladder.com/ If this episode hit home, I'd love for you to join me inside The Nourished Reset: a free 14-day guided experience to help you break free from nighttime overeating, food noise and the guilt spiral, so you can finally feel calm around food and at home in your body. No restriction, no willpower, just real tools that actually work. [Sign up here →] And if you're ready to go even deeper, Embodied Nourishment is my signature 16-week coaching program to help you lose that stubborn weight, break free from emotional eating and finally feel calm, confident and free around food - for good. [Learn more & apply here →] If you enjoyed this episode and feel motivated to finally become the best version of yourself, 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

  5. Jul 23

    you're comparing yourself to a body you were never meant to have

    I was scrolling through old photos recently and found one from a time when I genuinely thought I looked terrible. When I saw it now, I actually looked good. And I sat there thinking: what was I even seeing back then? This episode is about body image, but not in the love yourself and everything is fine kind of way, because honestly, that never did anything for me either. We're going to talk about what actually shifted how I see my body, why so much of what we have been taught to chase was never realistic to begin with, and why getting radically honest about your actual body, not someone else's, might be the most freeing thing you can do. We cover: Why beauty standards are designed to keep you chasing (they change every decade, and you will never win)The radical honesty practice: getting clear on what is actually possible for your body type, not someone else'sWhy feeling safe in your body has to come before feeling good about itShifting from how your body looks to what it makes possible for youAnd the thing I want you to take away: you are allowed to want to change your body and appreciate it at the same time. Those are not opposites. Spots are open inside my coaching program right now, details linked below. And if you are not quite ready, the free 14-Day Reset is the place to start. If this episode hit home, I'd love for you to join me inside The Nourished Reset: a free 14-day guided experience to help you break free from nighttime overeating, food noise and the guilt spiral, so you can finally feel calm around food and at home in your body. No restriction, no willpower, just real tools that actually work. [Sign up here →] And if you're ready to go even deeper, Embodied Nourishment is my signature 16-week coaching program to help you lose that stubborn weight, break free from emotional eating and finally feel calm, confident and free around food - for good. [Learn more & apply here →] If you enjoyed this episode and feel motivated to finally become the best version of yourself, 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

  6. Jul 16

    the thing you're using as motivation is what's keeping you stuck

    "You're such a failure. Why do you always do this? You're never going to make it." That was the voice in my head after I overate. And I genuinely believed that voice was helping me. That if I just felt bad enough about it, I'd do better next time. Here's what I know now: that voice wasn't keeping me in check. It was keeping me stuck. Because you cannot heal in an environment of self-attack. And you absolutely cannot hate yourself into a body you love. This episode is about self-compassion, and I know what you're thinking. But I promise this is not a just-be-nice-to-yourself kind of episode. Real self-compassion is uncomfortable, confronting, and it's one of the most important shifts in my entire healing journey. We cover: Why shame never worked as a motivator (and what it was actually doing to your nervous system)The three components of self-compassionWhy self-compassion and wanting to change your body are not oppositesThe difference between self-compassion and self-indulgence (because they are not the same thing)Four practical tools to use in the hard moments: the pause, the friend script, getting curious instead of critical, and shortening your recovery windowAnd the key reframe: you're not a failure who keeps messing up. You're someone who is still learning. Those are completely different identities. If the way you talk to yourself after a hard moment with food might be part of what's keeping the cycle going, this episode is for you. Free 14-Day Reset is linked below. It's a good place to start. If this episode hit home, I'd love for you to join me inside The Nourished Reset: a free 14-day guided experience to help you break free from nighttime overeating, food noise and the guilt spiral, so you can finally feel calm around food and at home in your body. No restriction, no willpower, just real tools that actually work. [Sign up here →] And if you're ready to go even deeper, Embodied Nourishment is my signature 16-week coaching program to help you lose that stubborn weight, break free from emotional eating and finally feel calm, confident and free around food - for good. [Learn more & apply here →] If you enjoyed this episode and feel motivated to finally become the best version of yourself, 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

  7. Jul 9

    how I maintain my weight without obsessing

    You will never regret healing your relationship with food. But you will always regret not doing it sooner. Ten years ago, I was weighing myself multiple times a day and letting the number decide how I felt about myself. I was stuck in the restrict-binge cycle, hiding chocolate wrappers in the bin so no one would know, cancelling plans to avoid eating around people, and feeling completely alone in it. This episode is about how I got out. And what actually maintains my weight now, without tracking, without rules, and without obsessing. I walk you through 9 things I do differently today, and none of them are what you'd expect. We cover: Why the binge-restrict cycle is biology, not weaknessWhat I actually eat now (yes, chocolate every day)The question I ask before every craving that changes everythingWhy I barely weigh myself anymore and what I focus on insteadThe one reminder that makes food feel quiet instead of loudWhy my back injury in 2022 completely changed how I think about movementWhy weight maintenance isn't something you do, it's a side effect of trusting your bodyAnd yes, there is a CTA at the end. Because if any of this landed and you're not there yet, my free 14-Day Reset is where to start. Link below. You will never regret healing your relationship with food. But the best time to start is right now. If this episode hit home, I'd love for you to join me inside The Nourished Reset: a free 14-day guided experience to help you break free from nighttime overeating, food noise and the guilt spiral, so you can finally feel calm around food and at home in your body. No restriction, no willpower, just real tools that actually work. [Sign up here →] And if you're ready to go even deeper, Embodied Nourishment is my signature 16-week coaching program to help you lose that stubborn weight, break free from emotional eating and finally feel calm, confident and free around food - for good. [Learn more & apply here →] If you enjoyed this episode and feel motivated to finally become the best version of yourself, 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

  8. Jun 2

    I optimized myself right off enjoying my own podcast

    I optimized myself right off enjoying my own podcast. So I stopped. This episode is the story of why I disappeared for a while, what happened when I stepped back from chasing every YouTube best practice, and what that break taught me about the exact same thing so many of you are doing with your health right now: stacking more rules, more protocols, more optimization on a foundation that was never solid to begin with. We talk about: Why more optimization doesn't equal more progressThe real reason your body won't feel safe to "just be" when everything becomes a project to fixWhy the boring basics (real food, enough sleep, managing stress) will always outperform the next supplement or protocolA simple inventory exercise you can do this week to find out what's actually helping you, what you're doing because you "should," and what's adding stress instead of relieving itWhy doing less, consistently, beats chasing the next big thingIf you've tried diet after diet, protocol after protocol, and you're exhausted from starting over, this one's your permission slip to stop adding and start trusting what already works. Inventory exercise questions: What am I currently doing that's actually helping?What am I doing because I "should," not because it's working?What is adding stress or pressure instead of relieving it?What is one thing I could remove this week, instead of adding?Send me your answers or your questions for future episodes on Instagram: @nourishwith.sarah If this episode hit home, I'd love for you to join me inside The Nourished Reset: a free 14-day guided experience to help you break free from nighttime overeating, food noise and the guilt spiral, so you can finally feel calm around food and at home in your body. No restriction, no willpower, just real tools that actually work. [Sign up here →] And if you're ready to go even deeper, Embodied Nourishment is my signature 16-week coaching program to help you lose that stubborn weight, break free from emotional eating and finally feel calm, confident and free around food - for good. [Learn more & apply here →] If you enjoyed this episode and feel motivated to finally become the best version of yourself, 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

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You're "good" all day, and then 9pm happens. If that loop sounds familiar, you're in the right place. Nourish with Sarah is the podcast for high-achieving women who want to stop emotional eating and lose weight sustainably, without another diet, tracker, or Monday restart. Sarah Aufdenblatten is a certified health coach and nutritionist (and currently completing her master's in nutrition and integrative health) who spent years in the binge-restrict cycle herself. Now she teaches the way out: nervous system safety first, sustainable habits second, and a relationship with food that finally feels quiet. Expect short, honest episodes on emotional eating, sustainable weight loss, wellness like hormone and gut health, and the identity shift that makes change stick. No protocols, no perfection. Just real tools and the science of why they work. New episodes weekly. Start with the free 14-Day Nourished Reset.

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