The Food Freedom Rebellion for Nurturers and Healers

Bonni Hise and Kerri Pagliarini

We’re Bonni and Kerri—your no-nonsense, wine-loving wellness besties—here to help you rebel against restriction and reclaim radical wellness. 🎙️ Weekly no-filter chats on gut health, nervous system healing & food freedom. 🎥 Occasional LIVE cooking shows and workshops with wine, sass, and real AF food. 🍷 Laughs, truth bombs & zero guilt. Ditch the hype. Eat smarter. Feel better—without the BS. Because food freedom isn’t a luxury—it’s a rebellion. Hit subscribe & join us in giving a finger to all the food restrictions, rules, and “guidelines.”

  1. 5d ago

    Your Brain Won’t Shut Up at Night? Try This 5-Minute Activity

    If your cravings hit at night like clockwork, your day is leaving clues. In this episode, Bonni and Kerri break down the Week 22 challenge: a 5-minute evening journal designed to help you close the mental tabs, spot the real patterns behind nighttime cravings, and make small adjustments without spiraling into self-attack. You’ll learn why your brain keeps “open loops” running (hello, rumination + decision fatigue), why evening cravings are often about relief more than hunger, and how a simple reflection practice can create a pause between overwhelm and coping. We also connect this week to last week’s morning journaling challenge—morning is for steering, evening is for closing loops. 🔗 Links & Resources 🔥 Join the 90-Day Mind & Body Reset→ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apply here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 🧠 Book a Free Mind & Body Consultation→ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Schedule your call here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 💬 Join the Mind and Body Reset Hub (our free community)→ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Come hang with us

    20 min

  2. May 25

    Waking Up Negative? The 5-Minute Morning Journal That Steadies Your Day

    Ever wake up already irritated, behind, and mentally arguing with the day… before you’ve even stood up? In this episode, Bonni and Kerri break down why mornings can feel so heavy (yes—there’s real biology behind it) and introduce a simple weekly challenge: a 5-minute morning journal that helps you start the day with more direction and less reactivity. We cover the science behind morning mood and mental “static” (sleep inertia, morning stress chemistry, negativity bias, and how your first inputs prime your nervous system), then we make journaling realistic for moms, caregivers, and busy women who don’t have time for a perfect routine. You’ll also hear a real client example of how this tiny habit can interrupt the shame/craving loop and improve follow-through—without turning your life into a self-improvement project. 🔗 Links & Resources 🔥 Join the 90-Day Mind & Body Reset→ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apply here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 🧠 Book a Free Mind & Body Consultation→ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Schedule your call here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 💬 Join the Mind and Body Reset Hub (our free community)→ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Come hang with us

    25 min

  3. May 18

    Why Core Strength Matters More Than a Flat Stomach

    Core strength is not about chasing a flat stomach or proving you can hold a perfect plank. It is about feeling stronger, steadier, and more supported in your actual life. In this episode, Bonni and Kerri break down why your core matters for posture, balance, back support, pelvic stability, breathing, functional strength, and feeling less fragile in your body. 🔗 Links & Resources 🔥 Join the 90-Day Mind & Body Reset→ ⁠⁠⁠⁠⁠⁠⁠⁠⁠Apply here⁠⁠⁠⁠⁠⁠⁠⁠⁠ 🧠 Book a Free Mind & Body Consultation→ ⁠⁠⁠⁠⁠⁠⁠⁠⁠Schedule your call here⁠⁠⁠⁠⁠⁠⁠⁠⁠ 💬 Join the Mind and Body Reset Hub (our free community)→ ⁠⁠⁠⁠⁠⁠⁠⁠⁠Come hang with us

    28 min

  4. May 11

    Irritable? Craving everything? Could be Sleep

    Craving sugar at night, snapping at everyone, running on caffeine, and wondering why your “willpower” disappears by 9 PM? Sleep might be the missing piece. In this episode, Bonni and Kerri break down how sleep affects cravings, blood sugar, mood, stress hormones, emotional eating, gut health, metabolism, and your ability to make choices that actually support your body. This is not a “get perfect sleep or else” episode. It’s a real-life conversation for busy women, moms, caregivers, and nurturers whose nervous systems are overloaded and whose bodies are asking for recovery. 🔗 Links & Resources 🔥 Join the 90-Day Mind & Body Reset→ ⁠⁠⁠⁠⁠⁠⁠⁠Apply here⁠⁠⁠⁠⁠⁠⁠⁠ 🧠 Book a Free Mind & Body Consultation→ ⁠⁠⁠⁠⁠⁠⁠⁠Schedule your call here⁠⁠⁠⁠⁠⁠⁠⁠ 💬 Join the Mind and Body Reset Hub (our free community)→ ⁠⁠⁠⁠⁠⁠⁠⁠Come hang with us

    28 min

  5. May 4

    The Nourishment-First Reset Without the Backfire

    In this episode, Bonni and Kerri break down how to try one meatless day in a way that actually supports your body: more fiber, better digestion, steadier energy, fewer cravings, and less food decision fatigue. You’ll learn how to avoid the biggest meatless-day mistake — removing meat without adding a real protein anchor — and how to build simple, satisfying meals with eggs, Greek yogurt, tofu, beans, lentils, edamame, chickpeas, protein powder, and other easy options. 🔗 Links & Resources 🔥 Join the 90-Day Mind & Body Reset→ ⁠⁠⁠⁠⁠⁠⁠⁠Apply here⁠⁠⁠⁠⁠⁠⁠⁠ 🧠 Book a Free Mind & Body Consultation→ ⁠⁠⁠⁠⁠⁠⁠⁠Schedule your call here⁠⁠⁠⁠⁠⁠⁠⁠ 💬 Join the Mind and Body Reset Hub (our free community)→ ⁠⁠⁠⁠⁠⁠⁠⁠Come hang with us

    25 min

  6. Apr 27

    Calming Your Nervous System and Rebuilding Focus using Actual Books

    Feeling scattered, overstimulated, and too mentally fried to read? This episode makes the case for a simple reset: read 10 pages a day. In this episode of The Food Freedom Rebellion, Bonni and Kerri talk about why reading is more than a “nice habit.” It can help train attention, support nervous system downshifting, create a calmer bedtime routine, and give your brain something steadier than scrolling, snacks, and nonstop stimulation. 🔗 Links & Resources 🔥 Join the 90-Day Mind & Body Reset→ ⁠⁠⁠⁠⁠⁠⁠⁠Apply here⁠⁠⁠⁠⁠⁠⁠⁠ 🧠 Book a Free Mind & Body Consultation→ ⁠⁠⁠⁠⁠⁠⁠⁠Schedule your call here⁠⁠⁠⁠⁠⁠⁠⁠ 💬 Join the Mind and Body Reset Hub (our free community)→ ⁠⁠⁠⁠⁠⁠⁠⁠Come hang with us

    26 min

  7. Apr 20

    Build Strength Without a Full Workout: 50 Reps Challenge

    In this episode of The Food Freedom Rebellion, Bonni and Kerri break down why small daily movement can support strength, blood sugar balance, circulation, stiffness, mood, and that “I’m taking care of me too” feeling. You’ll learn how to pick one safe, repeatable movement, split 50 reps across your day, and ditch the all-or-nothing fitness drama that keeps so many women stuck. One move. 50 reps a day. Miss a day? Add 10 and keep moving. 🔗 Links & Resources⁠⁠ 🔥 Join the 90-Day Mind & Body Reset→ ⁠⁠⁠⁠⁠⁠⁠⁠Apply here⁠⁠⁠⁠⁠⁠⁠⁠ 🧠 Book a Free Mind & Body Consultation→ ⁠⁠⁠⁠⁠⁠⁠⁠Schedule your call here⁠⁠⁠⁠⁠⁠⁠⁠ 💬 Join the Mind and Body Reset Hub (our free community)→ ⁠⁠⁠⁠⁠⁠⁠⁠Come hang with us

    23 min

  8. Apr 14

    The GO BAG Challenge: Emergency Kit Support for Stress, Blood Sugar & Real Life Chaos

    What happens when you leave the house underfed, underhydrated, overstimulated, and hoping for the best? In this episode, we’re breaking down why a simple GO BAG can be one of the most practical tools for nervous system support, blood sugar stability, hydration, emotional regulation, and emergency preparedness. This is not about fear, perfection, or turning into a survivalist. It’s about making real life easier. We’re talking to the women carrying the mental load — moms, caregivers, nurturers, and healers — who are often trying to hold everything together while running on caffeine, crumbs, and chaos. 🔗 Links & Resources ⁠⁠RSVP for the Love Your Gut Workshop⁠ 🔥 Join the 90-Day Mind & Body Reset→ ⁠⁠⁠⁠⁠⁠⁠Apply here⁠⁠⁠⁠⁠⁠⁠ 🧠 Book a Free Mind & Body Consultation→ ⁠⁠⁠⁠⁠⁠⁠Schedule your call here⁠⁠⁠⁠⁠⁠⁠ 💬 Join the Mind and Body Reset Hub (our free community)→ ⁠⁠⁠⁠⁠⁠⁠Come hang with us

    42 min
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About

We’re Bonni and Kerri—your no-nonsense, wine-loving wellness besties—here to help you rebel against restriction and reclaim radical wellness. 🎙️ Weekly no-filter chats on gut health, nervous system healing & food freedom. 🎥 Occasional LIVE cooking shows and workshops with wine, sass, and real AF food. 🍷 Laughs, truth bombs & zero guilt. Ditch the hype. Eat smarter. Feel better—without the BS. Because food freedom isn’t a luxury—it’s a rebellion. Hit subscribe & join us in giving a finger to all the food restrictions, rules, and “guidelines.”

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