Nourish with Sarah | Holistic Wellness

Sarah Aufdenblatten

 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. 4d ago

    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

  2. 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

  3. 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

  4. 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

  5. Apr 22

    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 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. Apr 15

    “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 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. Apr 9

    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 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. Apr 2

    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 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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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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