4 Things with Amy Brown

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is: “You can be healing and feel broken at the same time. Healing isn’t a destination we reach where we are perfect and at peace all the time. Healing is a journey that involves accepting and embracing ourselves as we break, as we heal, and as we reconstruct.” This quote resonated with Amy and she finds so much comfort with the words: “healing isn’t a destination.” Today’s chat is based on emails from McKenzie (family drama + people pleasing + feeling lighter after setting a boundary + 5 myths of friendship), Suzanne (microbladed brows by Meegen + seeing the rainbow after the storm), Ann (tips for saving money + how to get your phone back if you lose it + the ZARA pants you need in your life), and Shannon (a reminder to find a way to give yourself a break from day to day life. What does that look like for you?? For Shannon it’s a trip to do some good hiking!!) The ‘You Need Therapy Podcast’ episode about the 5 Myths of Friendship Beauty By Meegen for Micro-bladed Brows Call us: 877-207-2077 Email: 4ThingsWithAmyBrown@gmail.com HOSTS: Amy Brown // RadioAmy.com // @RadioAmy Kat Vanburen // @KatVanburen // @YouNeedTherapyPodcast // YouNeedTherapyPodcast.com See omnystudio.com/listener for privacy information.

Outweigh: As we close out the year, it’s easy to fall into the trap of measuring our worth by the scale or the “perfect” body we never quite achieved. In this episode of Outweigh, we’re challenging that narrative head-on. Instead of focusing on what your body didn’t accomplish, let’s celebrate the deeper, more meaningful wins that have nothing to do with a number. From emotional growth and boundary-setting to moments of self-compassion and courage, these are the victories that truly matter—and they’re worth so much more than any dress size or diet goal. Join Leanne as we shift our perspective and embrace the idea that real success isn’t about meeting some external standard, but about showing up for yourself with kindness and understanding. It’s time to acknowledge how far you’ve come, even if the scale doesn’t tell the story you expected. Let’s end the year not with judgment and regret, but with genuine pride in who we are becoming—beyond the scale, beyond the body, and beyond the old ways of measuring our worth. HOST: Leanne Ellington // StresslessEating.com // @leanneellington To learn more about re-wiring your brain to heal from the all-or-nothing diet mentality for good....but WITHOUT restricting yourself, punishing your body, (and definitely WITHOUT ever having to use words like macros, low-carb, or calorie burn) check out Leanne's FREE Stressless Eating Webinar @ www.StresslessEating.com See omnystudio.com/listener for privacy information.

Amy takes a heartfelt trip down memory lane after reading through some old emails. As she was searching for a recipe, in honor of her mom's birthday, she came across emails that made her laugh, cry and reflect—including a scary moment when her dad went missing for a week. Amy also talks about the concept of “toxic gratitude,” inspired by a recent newsletter from Mike Foster. Hope you enjoy listening and the Cherry Berries on a Cloud recipe is below....you won't regret for one second making this!! Cherry Berries on a Cloud 6 egg whites 1 tsp, cream of tartar ¼ tsp. salt Beat until frothy, add 1 cup sugar. Beat until stiff (about 15 minutes). Spread in a 9 x 13 pan. Bake for 60 minutes at 275 degrees, turn heat off and leave in the oven for 12 hours. 8 oz cream cheese 1 cup sugar 1 tsp vanilla Cream these ingredients after 12 hours. (Or, if you will be pressed for time after the 12 hours, you can go ahead with this step adding the whipped cream and marshmallows and keep refrigerated until time for cloud to come out of oven) 2 cups miniature marshmallows 16 oz whipping cream – whipped Fold into creamed ingredients. Then spread it over the egg white cloud. Refrigerate for 8 hours! 2 cups strawberries – can use unsweetened frozen 1 can cherry pie filling 1 tsp lemon or lime juice Use as topping HOST: Amy Brown // RadioAmy.com // @RadioAmy See omnystudio.com/listener for privacy information.

Amy & Kat talk cookie logs + tattoo removal + a touching listener exchange about finding hope during hard times. Today’s main topic? Subtle habits that make people secretly respect you more — simple, impactful things that align your words and actions, help you stay grounded, and make genuine connections!! Plus, if you're looking to drink less this holiday season, listener Amanda shares a sparkling non-alcoholic beverage that Amy’s already ordered to try. TODAY’S QUOTE: “Hard times shape us more than we realize. We either become a reflection of our pain or a reflection of our hope.” — Bob Goff P.S. Don't forget — today’s the last day to shop 'Amy's Picks' from The Shop Forward for guaranteed Christmas delivery! Use code AMY20 for 20% off and support Haiti (100% of the proceeds will be donated!) Call us: 877-207-2077 Email: 4ThingsWithAmyBrown@gmail.com HOSTS: Amy Brown // RadioAmy.com // @RadioAmy Kat Vanburen // @KatVanburen // @YouNeedTherapyPodcast // YouNeedTherapyPodcast.com See omnystudio.com/listener for privacy information.

OUTWEIGH: “She spent decades caring for everyone else. But at 62, Lisa finally learned how to care for herself.” Meet Lisa. For over 20 years, Lisa felt trapped in a relentless food and diet prison. Food carried the weight of shame and guilt, and she was stuck in the endless cycle of dieting, losing, and regaining. And after the heartbreaking loss of her husband, Lisa poured herself into being a caretaker, forgetting entirely what it looked like to care for herself. Diets had eluded her. She felt helpless and isolated, unsure if freedom was even possible. And she was tired of the Weight Watchers cycle—knowing another round of restriction wasn’t the answer. But deep down, Lisa had hope. She knew there had to be a better way to heal her relationship with food, her body, and herself. That’s when Lisa made the decision to commit to herself for the first time in decades. She took a leap of faith and began her journey to heal her body and mind—not through dieting, but through transformation of her brain. And the results? Nothing short of life-changing. In this inspiring interview, Lisa shares: How she found life again after the loss of her husband. Why ditching the diet mentality was the key to her freedom. How, at 62 years old, she reclaimed her health, her confidence, and her groove! Lisa’s story is proof that it’s never too late to start again—and that freedom is possible at any age. HOST: Leanne Ellington // StresslessEating.com // @leanneellington To learn more about re-wiring your brain to heal from the all-or-nothing diet mentality for good....but WITHOUT restricting yourself, punishing your body, (and definitely WITHOUT ever having to use words like macros, low-carb, or calorie burn) check out Leanne's FREE Stressless Eating Webinar @ www.StresslessEating.com See omnystudio.com/listener for privacy information.

Amy reads & responds to listener emails covering personal topics like how Al-Anon can bring peace to loved ones of alcoholics, practical tips for supporting a parent through cancer treatments, an encouraging eating disorder recovery update, the role gratitude plays in tough times, a book recommendation and a new wine some of you may want to try! Shop cute things & support Haiti HERE (use code AMY20 for 20% off) HOST: Amy Brown // RadioAmy.com // @RadioAmy See omnystudio.com/listener for privacy information.

We all have tasks we dread—dishes, laundry, cleaning up after a party. Amy & Kat share a few ways to reframe what you’re doing so that you can find joy in everyday, ‘un-fun’ chores. Also, if you overthink, there’s a little move to try out (called the 'head drop') for when you need your brain to turn off and Amy explains how to do it! Quote: "Doing Laundry as an adult: washing 30 minutes, drying 50 minutes, folding, 5 to 7 business days" Benefits of Head Drop: -Calms down anxiety -Helps reduce stress -Promote relaxation by increasing blood flow to your brain -Relieves tension -Relieves Neck Pain -Better sleep And don’t miss the chance to do some win/win shopping: Shop here with code AMY20 to save 20%—ALL proceeds go to Haiti (4 things puzzle, gratitude journal, totes, pullovers, cool mom, cat mom, dog mom, born year items & more!!) Call us: 877-207-2077 Email: 4ThingsWithAmyBrown@gmail.com HOSTS: Amy Brown // RadioAmy.com // @RadioAmy Kat Vanburen // @KatVanburen // @YouNeedTherapyPodcast // YouNeedTherapyPodcast.com See omnystudio.com/listener for privacy information.

OUTWEIGH: In the final part of our holiday series on Outweigh, Amy and Leanne explore the transformative power of self-acceptance as the greatest gift we can give ourselves during the holiday season. Amy introduces the idea that self-acceptance is often overlooked in holiday conversations, yet it is the key to fully enjoying the festivities. They discuss why prioritizing self-acceptance matters more than striving for self-improvement during the holidays and beyond, emphasizing the shift from self-criticism to self-compassion as a pathway to peace rather than productivity. Leanne shares how this is actually the missing link to find peace within yourself and your body, and she also recounts a powerful story from a client whose embrace of self-acceptance completely transformed their holiday experience, positively impacting their relationships and overall joy. As we close out the series, it's all about reminding you that the greatest gift of all is the freedom to embrace who you are—just as you are. HOSTS: Amy Brown // RadioAmy.com // @RadioAmy Leanne Ellington // StresslessEating.com // @leanneellington To learn more about re-wiring your brain to heal from the all-or-nothing diet mentality for good....but WITHOUT restricting yourself, punishing your body, (and definitely WITHOUT ever having to use words like macros, low-carb, or calorie burn) check out Leanne's FREE Stressless Eating Webinar @ www.StresslessEating.com See omnystudio.com/listener for privacy information.

In this episode, Amy’s talking about alcohol—how it impacts us physically, mentally and emotionally. She discusses hangxiety (that next-day anxiety after drinking) and how to avoid feeling ‘blah’ after a drink. Amy also shares what she’s learned about drinking through conversations with her kids, her own life experiences, and even what Al-Anon meetings have done for her overall well-being. Plus, she offers tips for smarter drinking, the best and worst drinks for hangxiety, and some non-alcoholic options she’s discovered. Whether you’re navigating holiday parties or just rethinking your relationship with alcohol, this chat is for you. Oh, and Amy closes with 4 things she’s grateful for—because gratitude is always a good idea!! Shop cute things & support Haiti HERE (use code AMY20 for 20% off) For the ‘unbooze’ pills that Ray told Amy about click HERE (use his code SZN23 for a discount) HOST: Amy Brown // RadioAmy.com // @RadioAmy See omnystudio.com/listener for privacy information.

A listener email about the 'be a purple thread' analogy inspired today's chat with Amy & Kat. Amy puts her own spin on the concept using food analogies—like salt, vanilla, butter, and pizza crust—to remind you of your importance in this world. This sparks a wild story about Amy's dad getting arrested in Saudi Arabia and a creepy "plain vanilla vs. French vanilla" photographer moment from Amy’s teenage years. Kat recalls last year’s viral video of the boy playing "doorholder #3," reminding us that everyone plays an essential role. Plus, find out how you can help a listener bring their adopted child home from Haiti faster by signing a change.org petition HERE! And don’t miss the chance to do some win/win shopping: Shop here with code AMY20 to save 20%—ALL proceeds go to Haiti (4 things puzzle, gratitude journal, totes, pullovers, cool mom, cat mom, dog mom, born year items & more!!) Today’s Quote: “There are two wolves and they are always fighting. One is darkness and despair. The other is light and hope. Which wolf wins? Whichever one you feed.” - Unknown Call us: 877-207-2077 Email: 4ThingsWithAmyBrown@gmail.com HOSTS: Amy Brown // RadioAmy.com // @RadioAmy Kat Vanburen // @KatVanburen // @YouNeedTherapyPodcast // YouNeedTherapyPodcast.com See omnystudio.com/listener for privacy information.

OUTWEIGH: In the third part of our holiday series on Outweigh, Amy and Leanne tackle a topic that resonates with many women during this time of year: dealing with fears of holiday weight gain and body anxiety. Amy sets the stage by acknowledging how these fears can intensify with the increased focus on food and body image that the season brings. Leanne delves into the root of these anxieties, explaining that the fear of weight gain often stems from deeper self-worth issues rather than just the number on the scale. You'll learn how to reframe the holiday season as an opportunity to prioritize mental and emotional well-being instead of fixating on weight. By inviting you to detach from external pressures and celebrate your bodies for what they can do, you'll learn how to take a more compassionate approach to the holidays, so you can embrace the season with less pressure and more self-love. HOSTS: Amy Brown // RadioAmy.com // @RadioAmy Leanne Ellington // StresslessEating.com // @leanneellington To learn more about re-wiring your brain to heal from the all-or-nothing diet mentality for good....but WITHOUT restricting yourself, punishing your body, (and definitely WITHOUT ever having to use words like macros, low-carb, or calorie burn) check out Leanne's FREE Stressless Eating Webinar @ www.StresslessEating.com See omnystudio.com/listener for privacy information.

The Co-Founder and President of Siete Chips, Veronica Garza, is here to talk with Amy about how she created an amazing brand of delicious grain-free Mexican food from a health based dietary need that she had. People say not to mix business and family, but for the Garza family their business is their family and we absolutely love that! They live by their core value of “Family first, family second and business third,” and everyone from their customers to their business partners are included in their family. Amy & Veronica talk about all their amazing products and why celebrities are so obsessed with Siete. Amy and Veronica then talk about how a brand that started with just chips has created such a powerful social media presence and how you feel nothing but love and passion from the company. Finally, we know Amy is always thankful for Siete Chips, but what is Veronica grateful for? To check out Siete Family Foods Click Here To order on amazon Click Here HOST: Amy Brown // RadioAmy.com // @RadioAmy See omnystudio.com/listener for privacy information.

Amy & Kat both share hi/low moments from their lives (and why it’s important for us to bring up the lows) + recipes you need in your life right now + a dash of wisdom for your holiday sanity (you’re allowed to have boundaries even over Thanksgiving & Christmas!) + more! “When you text your friend: ‘We got this! Knowing damn well we don’t got this and we both need vacation, therapy, a cocktail, and/or a nap!’” - random meme that made Amy laugh (so she made it today’s quote!) Speaking of needing a cocktail…Kat is bringing it with the best holiday treat recipe. While what she shares is for adults, you could totally make it as a mocktail or do the peppermint rim on a good ‘ol cup of hot chocolate. Recipe is below (along with Amy’s mac & cheese recipe if you need a last minute dish for Thanksgiving!) Amy has a 20% off code for 4 Things & Espwa items! Use Code: AMY20 to save 20% on ‘4 Things Gratitude Journals’ & all other Espwa/4 Things items. CLICK HERE to shop & support Haiti. Check some gifts off your list….and support Haiti….it’s win/win shopping! Kat’s ‘Peppermint Espresso Martini’ Recipe: - 2 parts vodka - 1 part coffee liquor - 1 part peppermint mocha creamer - 4 espresso ice cubes (Kat used Trader Joe’s iced coffee concentrate & poured in an ice cube tray!) - Mix in blender - Dip the rim of each glass in melted semi sweet chocolate chips and then immediately dip in crushed candy canes! Amy’s ‘Alabama Mac & Cheese Yo!’ Recipe: - 8 oz large elbow macaroni noodles - 2 tbsp butter - 1 c half & half - 1 c milk - 3 eggs - 8 oz extra sharp cheddar - 4-6 oz good parmesan (grated) - 5 slices American cheese Preheat the oven 350 degrees. Cook macaroni in salted, boiling water for 8 minutes. Butter iron skillet* and spread 4 oz cheddar on the bottom of the pan. Set aside. Mix half & half, eggs, and milk together in a separate bowl. Butter cooked noodles and mix in parmesan cheese. Layer noodles on top of cheese in an iron skillet. Pour egg mixture over noodles and make sure all are coated. Add slices of American cheese and remaining cheddar on top. Bake at 350 for 30 minutes and then at 400 for 10 minutes. Enjoy! *Iron skillet is recommended, but totally optional. Can be done in a regular baking dish if that is all you have! Call us: 877-207-2077 Email: 4ThingsWithAmyBrown@gmail.com HOSTS: Amy Brown // RadioAmy.com // @RadioAmy Kat Vanburen // @KatVanburen // @YouNeedTherapyPodcast // YouNeedTherapyPodcast.com See omnystudio.com/listener for privacy information.

OUTWEIGH: In the second part of our holiday series on Outweigh, Amy and Leanne address a challenging topic: handling "food pushers" and unsolicited comments about your body during family gatherings. Amy introduces the discomfort and triggering nature of these situations, while Leanne helps listeners understand the motivations behind food pushing—often rooted in cultural norms or personal love languages—and explains how unsolicited comments about weight typically reflect the other person's issues rather than your own. Together, they provide practical tips for setting boundaries without guilt, offering polite yet firm responses to food pushers and examples of how to address unwanted comments about your body respectfully while protecting your peace. To further support you, there's also a helpful PDF with scripts and cheat sheets, equipping you with the tools you need to navigate these tricky situations during the holidays confidently. Cheat Sheets mentioned: https://stresslesseating.com/holiday HOSTS: Amy Brown // RadioAmy.com // @RadioAmy Leanne Ellington // StresslessEating.com // @leanneellington To learn more about re-wiring your brain to heal from the all-or-nothing diet mentality for good....but WITHOUT restricting yourself, punishing your body, (and definitely WITHOUT ever having to use words like macros, low-carb, or calorie burn) check out Leanne's FREE Stressless Eating Webinar @ www.StresslessEating.com See omnystudio.com/listener for privacy information.

Amy’s diving into 4 things that all tie together perfectly for this time of year! First Thing: creative ways to recharge during the holiday season. Second Thing: tips for navigating the holidays when you're going through heartache. Third Thing: how to declutter your calendar when the invites (and obligations) start piling up. Fourth Thing: letting go of sentimental things—Amy shares some helpful questions to ask yourself so you can free up space in your home and your mind. HOST: Amy Brown // RadioAmy.com // @RadioAmy See omnystudio.com/listener for privacy information.

Amy & Kat talk about the ‘toothbrush on scalp’ trend + how to feel better instantly (according to a neuroscientist) + if someone likes you/is really attracted to you then they think THIS about you + why couples should admit their ‘crazy’ when they first start dating + more! QUOTE: “Too young to retire, too old to learn TikTok” (from the El Arroyo Sign) Do the below things if you’re feeling a certain way and you want to instantly feel better (this is from TJ Power, a neuroscientist): Angry - sing Burned out - walk Overthinking - write Anxious - breathe Stressed - exercise Sad - gratitude Lazy - cold shower Impatient - reflect on progress Shout out to the UNHEARD episode. :) Have the day you need to have! Call us: 877-207-2077 Email: 4ThingsWithAmyBrown@gmail.com HOSTS: Amy Brown // RadioAmy.com // @RadioAmy Kat Vanburen // @KatVanburen // @YouNeedTherapyPodcast // YouNeedTherapyPodcast.com See omnystudio.com/listener for privacy information.

Hi, 4 Things fans! iHeartPodcasts is excited to tell you about A Really Good Cry - a brand new podcast here to guide you through life's toughest challenges. Hosted by cookbook author and lifestyle influencer Radhi Devlukia, this podcast takes on mental health, embracing the real, and living fuller, more healthy lives. We think you'll enjoy this podcast but don't just take our word for it. Check out this trailer to decide if this is your new weekly obsession! Show Description: This podcast won’t solve all your problems, but it WILL go through them with you. Radhi Devlukia brings you a new weekly show called A Really Good Cry, a space where we can embrace the real, the messy and the beautiful parts of life that can be difficult to digest alone, together. Tune in for a good ole’ laugh, maybe shed a tear or two, and join a community where you can have a really good cry! There's no small talk here, we are diving straight in and it’s gonna get real. Whether it’s raw, unfiltered conversations, debate and discussions of different perspectives and life experiences or going on an emotional rollercoaster. A Really Good Cry is there for you to learn, connect, and find comfort together - that allows us to see the world and ourselves with a new perspective. Tune in to A Really Good Cry today on the iHeartRadio app or wherever you get your podcasts! See omnystudio.com/listener for privacy information.

Do you ever feel lost and uncertain in your career? Do you struggle with feeling like you’re running out of time? Do you wonder how to find your true calling? In this episode, Amanda chats with her client, Greg, about finding support when going through a growth spurt, feeling lost in your career, and connecting with your purpose in life. Topics discussed: This episode is for you if you ask yourself: If you’re struggling, remember we can always reach up and give our problems to God, Spirit and the Universe to help troubleshoot them for us! Follow Amanda on Instagram @SoulPathology Visit SoulPathology.com for more tools & resources or to book a private session with Amanda today! Loving the podcast? Want to hear Amanda speak about a specific topic? Send us an email Podcast@SoulSessions.com See omnystudio.com/listener for privacy information.

If you feel like you don’t have enough time to write (or publish) a book, don’t miss this conversation with Ashley Robyn, author of Maybe We’re All Diamonds. She breaks down the process and shares what it really takes to publish a book—and all the unexpected gifts you get along the way. You can find a copy of Ashley’s book HERE! See omnystudio.com/listener for privacy information.

In this episode, Amanda explores the fascinating world of palmistry with Vernon Mahabal, founder of the Palmistry Institute in Los Angeles! Vernon is a renowned palmistry expert who has given thousands of readings, various lectures, and authored four books on palm reading, including his latest, “Talk To The Hand”. Amanda and Vernon share insights on tapping into our internal guidance with intuition and how studying our palms can connect with the deepest aspects of our souls! Topics include: Get curious, inspired, and empowered! Book a palm reading with Vernon: https://palmistryinstitute.com/ Check out “Talk To The Hand” by Vernon Mahabal HERE See omnystudio.com/listener for privacy information.