4 Things with Amy Brown

OUTWEIGH: Have you ever stood in front of the mirror, repeating mantras like “I love my body” or “I’m enough,” only to feel that little voice in your head whispering, “Who are you kidding?” In this episode of Outweigh, Leanne Ellington breaks down why the “just think positive” approach doesn’t work—and what’s really keeping you from truly loving yourself. Leanne gets real about her own struggles—how she grew up battling food and body shame, even after losing nearly 100 pounds, and why it took more than weight loss to break free. She explains why so many women get stuck feeling like self-love and positivity are unattainable, and how those feel-good mantras can actually make you feel worse when your brain doesn’t buy into them. So what’s missing? It’s the brain wiring beneath the surface that no amount of mantras or affirmations can fix. Leanne shares how negative beliefs and self-criticism get hardwired into your brain and create resistance—leading you to feel like a fraud. And why jumping straight to self-love can backfire if you haven’t addressed those deeper stories and beliefs that are running the show. 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 shares her experience of how our bodies remember trauma, especially around significant anniversaries, as this past weekend marked 10-years since she lost her mom to cancer. Amy talks about the importance of journaling and meditation for processing, but she also has Leanne Ellington join her for a special exercise that will come in handy when your body is stressed and needs to reset! Leanne guides us through a soothing 9-minute relaxation exercise to help you unwind and access the parasympathetic nervous system. Come back to this relaxation exercise anytime you need to rest…use it as a tool to support your emotional well-being and rejuvenate your spirit. HOST: Amy Brown // RadioAmy.com // @RadioAmy GUEST: Leanne Ellington // StresslessEating.com // @leanneellington See omnystudio.com/listener for privacy information.

Do you trust people too quickly? That is something not to rush for sure. Amy & Kat go over 5 things in life you do NOT need to rush. Amy also shares 5 ways to co-regulate with an animal (sounds odd…but it can actually be very helpful if you’re dysregulated!) They also go over what you feel like when you’re regulated vs. what you feel like when dysregulated. Today’s Quote: “Just had to quit my job so I would have enough time to make sure I was eating enough protein.” - Simon C. Holland Kat’s Protein Balls: 1 cup of old fashioned oats 1 cup of quick cooking oats ¾ cup of honey 1 cup of peanut butter 2-3 scoops of protein powder (chocolate or vanilla preferably) Chocolate semi-sweet chips to your liking (measure with love….maybe ½ cup) 2 tbsp of ground flax seed Mix everything in a bowl. Mash up with your hands until it’s all sticking together and roll into balls. Amy thinks sprinkling a little sea salt on top of each ball would be a yummy touch. 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: Have you ever felt like you’re carrying a heavy secret—one that no one knows about? In this episode of Outweigh, Leanne Ellington dives deep into the struggle that so many women face but rarely talk about: feeling trapped in a hidden battle with food, body shame, and self-judgment. Leanne opens up about her own experience of being stuck in a “food and body prison” while presenting a happy face to the world. She breaks down how shame isolates us, making us feel broken, and why this isn’t just about food or weight—it’s about the stories we tell ourselves and the shame we carry silently. Through real-life examples of her clients’ struggles—like the superwoman hiding her midnight binges or the woman avoiding social events out of fear of being judged—Leanne explains why no diet, workout plan, or mantra will break this cycle. The solution isn’t another diet or exercise routine. It’s healing your self-image and rewiring the relationship you have with yourself. If you’ve ever felt like food struggles were your “dirty little secret” and wondered why you can’t just “get it together,” this episode is for you. Leanne shows how breaking free isn’t about more willpower—it’s about breaking out of the shame prison and reclaiming your sense of self-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 discusses 4 helpful brain strategies that will help you get things done in a more effective way with her friend and expert, Claire Carrico (a licensed speech language pathologist who specializes in neurological impairment & rehabilitation.) Claire teaches us about time buckets (and why checking things off a list is so important) + the basket strategy (and the one-touch rule) + anchor items (especially helpful for things you don't normally do) + task stacking technique (and using AI to help as well.) HOST: Amy Brown // RadioAmy.com // @RadioAmy See omnystudio.com/listener for privacy information.

Are you tipping the energy scale in your relationships? That’s what “energy vampires” do. Amy & Kat go over how to tell if you're an energy vampire…and they share about times they’ve shown up sucking the life out of people, haha. We all want better sleep….and research from Harvard reveals that getting it might be easier than we thought. Amy shares what you can do for just 10 minutes before bed to boost your sleep. Today’s Quotes: “Turns out you can just buy a birthday cake anytime and eat it yourself. Nobody checks.” (Kat reveals she likes the weirdest cakes ever) “He blocked me on everything, so I applied at his job..see you in the morning!” (Amy & Kat then share times they have acting a little crazy/emotional because of a guy) 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: Have you ever found yourself making promise after promise to “start fresh on Monday” or “stick to your plan this time,” only to fall off track again and again? If so, you’re not alone—and today’s episode of Outweigh is for you. In this powerful episode, Leanne Ellington tackles the struggle that so many women face: breaking the cycle of broken promises and learning how to rebuild self-trust. Leanne opens up about her own journey and explains how every broken promise and failed diet creates memories that get locked into your brain, forming a self-fulfilling prophecy of failure and eroding your trust in yourself. This cycle isn’t just about food or exercise—it’s about the emotional weight you carry when you feel like you can’t follow through. Tune in as Leanne shares why typical diet and fitness plans fall short: they address the surface-level symptoms but not the root cause—your brain’s wiring and self-image. It’s not about “fixing” yourself—it’s about transforming your self-image and rewiring your brain for sustainable success and self-trust. 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.

Do you wonder why certain relationship patterns (i.e. anxious or avoidant) keep showing up in your life? Thais Gibson, an expert in attachment theory and co-founder of the Personal Development School, is talking with Amy about attachment theory—how it shapes our lives, relationships, and even the way we see ourselves. Amy & Thais discuss: - Attachment theory and how it relates to our relationships. - How the 4 different attachment styles develop in childhood, and carry into adulthood. - Signs someone might have an anxious or avoidant attachment style. - How to identify our own attachment style (especially if we feel like we don’t fit neatly into one category) - Where to start if you're looking to develop a secure attachment. - How a secure person reacts to not being texted back. - How attachment styles influence romantic relationships. - Red flags in relationships that might indicate attachment wounds are at play. - Attachment theory and the connection between self-love and self-worth. - How our attachment styles affect our friendships, non-romantic relationships, parent/child relationships and professional relationships. - How attachment styles impact our boundaries. If you're feeling overwhelmed by the idea of changing your attachment style, Thais offers some encouragement! Learn more on Thais' IG page and YouTube Channel. And a reminder to check out PIMPINJOY to support hurricane relief. 100% of proceeds are donated. HOST: Amy Brown // RadioAmy.com // @RadioAmy See omnystudio.com/listener for privacy information.

Amy reminisces about the time her dad told her he had an affair & Kat gets vulnerable about why she always would sleep with her glasses on as a kid. Today’s quote: “Never let your storm get your kids wet.” is not Kat’s favorite at all, but Amy likes it and appreciates the sentiment. Apparently, there are 7 questions (listed below) you should ask your kids before it’s too late. As Amy goes over them with Kat….turns out they are also good questions to ask yourself or your friends! - What do you think about a lot? - What makes you happiest? - How do you feel around me most of the time? - Is there anything about the world or people you want to understand? - What’s your favorite memory with our family? - Is there anything you are worried or stressed about? - Is there anything you want to learn together? Bonus Quote: “I love getting cute little good morning texts like “your order has shipped” - meme 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: Ever felt like a sugar addict? Like no matter how hard you try, you just can’t seem to break free from its grip? In today’s episode, Leanne Ellington dives deep into the brain science behind those relentless sugar cravings and why it’s not about willpower or discipline. She shares her own struggle with food and body image—starting from a childhood weighed down by diet culture—and the truth she discovered along the way: that sugar cravings aren’t about the food at all-- they are about the BRAIN. Leanne explains how our brains get wired to seek out quick fixes like sugar, social media, or Netflix to soothe emotional discomfort and why these “quick hits” of dopamine leave us feeling overfed but still emotionally and mentally undernourished. This episode will change how you view your cravings and help you understand what your brain really wants (hint: it’s not more sugar!). Leanne also offers practical tips to rewire your brain and stop the cycle of cravings for good, starting with recognizing your true emotional needs and finding healthier ways to meet them. If you’ve ever felt controlled by food or like you’re stuck in a cycle of restriction, bingeing, and guilt—this episode is for you. 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 has been meditating for almost 2 years now. The last few weeks she’s been doing walking meditations and they’ve been so helpful. As she thought about this week’s 4 Things episode, a few words came to mind: relief from overwhelm!! For a lot of us, the news about the hurricanes has caused a sense of helplessness and for those that are directly impacted, the stress is unimaginable. Wherever you are and whatever you have going on in life, Amy’s hope is that today’s episode, which will be a walking meditation, will provide a way for you to reset...finding calm, clarity and relief from overwhelm. 4 benefits of a walking meditation are: increased mindfulness, improved mental clarity, physical and emotional balance and boosted creativity and problem solving. A mantra Amy has used for a long time that she got from Gabby Bernstein is: “I am open to creative solutions” and you’ll hear how that can come in handy as you meditate. Amy is ‘learning by doing’ with this episode and she's open to your feedback at 4ThingsWithAmyBrown@gmail.com. Hope you enjoy and come back to it anytime you need a 5-minute walking meditation to reset your day. HOST: Amy Brown // RadioAmy.com // @RadioAmy See omnystudio.com/listener for privacy information.

Amy & Kat cover relationships to food & humans in this chat. Do you have a current 'food jag' right now? Amy learns from Kat that she has one right now and then they get into the benefits of humor in relationships + top reasons misunderstandings happen in relationships + red flags that are actually green. Quotes: “Babe what’s wrong, you don’t like pumpkin spice wartime election eclipse hurricane season?” (random meme) “13 Year-Old Me: Don’t tell me what to do! Me Now: Could someone tell me exactly, in chronological order, and with great detail, what I have to do?” (Lana Black) Benefits of Playful Teasing: - Creates a bond between partners. - Allows them to navigate conflicts and stressful situations with greater ease. - Shows emotional closeness and comfort within the relationship. - Helps couples address sensitive topics without causing tension. - Fosters sense of playfulness and connection. Top reasons why misunderstandings happen in relationships: - Poor Listening skills - Disrespecting your partner’s feelings - Seeing your partner as a competitor - Comparing your partner to another person - Compatibility problems - Assumptions - Choice of friends and acquaintances - Finances - Always claiming to be right - No quality time with your partner Red flags that are actually green: - No instant spark - Different Hobbies - Busy lives - Dealing with arguments - Setting Priorities Here is the IG account Amy has appreciated lately: @dr.beachgem10 (ER doctor that lives in St. Pete, FL) 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: Susan had been living in a 40-year food and diet prison, and she didn't know how to get out. Diets eluded her, and even though she had hope that there was a better way to go about her relationship with food, her body, and her health, she was almost at that point that she felt helpless. Food and her body was a topic that carried a lot of shame and guilt. And she had almost completely convinced herself that this was "just the way things were going to be". Her relationship with herself and those around her was suffering which added another level of guilt caused by not showing up as the woman, wife, mom, and therapist that she knew wanted to be. Feeling she had tried everything under the sun, Susan scheduled a call with me and took a leap of faith to finally commit to herself. Accepting that the road to peace, love and happiness with herself was a long term game, she began taking steps toward healing her body & mind and reclaiming her life-- not committing to another diet. And as you'll learn, it's never too late! In this interview she shares how her 54-year old therapist self got her life back, took back her power, and broke free from a 40-year food and dieting PRISON! 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’s guest today is renowned TV reporter, Amy Robach. It’s powerful to hear how an unwanted career change led to a segment on Good Morning America that changed Amy's life forever. Actually, it didn’t just change her life…it saved it! You’ll also hear the important (behind the scenes roll) that Robin Roberts played in that part of her story. Amy's story is impactful any time of the year, but especially during Breast Cancer Awareness Month and we're grateful for her willingness to share so that others feel encouraged and that nobody ever feels alone. Amy & Amy discuss: - The power of NOW & acceptance - The importance of open conversations about breast cancer - Emotional challenges women face when making treatment decisions - Being your own advocate - Support systems (the role of family & friends) - How early detection is EVERYTHING!! - How cancer changes your POV on every aspect of life - Resilience & growth Amy Robach is co-host of the podcast “Amy & TJ” alongside her partner T.J. Holmes (both television news anchors!) Following a live mammogram on "Good Morning America" to kick off Breast Cancer Awareness Month, Robach, then 40, received a phone call several weeks later, in Oct. 2013, telling her she had stage 2 invasive breast cancer. Very soon after her diagnosis, Robach underwent a double mastectomy, followed by eight rounds of chemotherapy and then breast reconstruction surgery. She has been candid about the challenges of breast cancer treatment, and equally passionate about the importance of early detection and community building for others. HOST: Amy Brown // RadioAmy.com // @RadioAmy GUEST: Amy Robach // @ajrobach See omnystudio.com/listener for privacy information.

Welcome to the 5th Thing with Amy and Kat! This episode has a little bit of everything. Enjoy, and Have The Day You Need To Have! TODAY’S QUOTES: “I don’t want to be booked and busy. I want to be moderately scheduled and well rested.” “If cauliflower can become pizza, you can become anything you want.” “When you choose peace, it comes with a lot of goodbyes.” “It takes a special kind of person to wake up early, and still be late. That person is me.” Amy & Kat share what style trends they regret participating in, plus go over the Three Questions to Ask A Friend Who's Having A Bad Day: - Do you want to talk about it? - Do you want a distraction? - Do you want some space? Amy also shares 7 signs that you need to be less passive & more assertive! 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 this final episode of the Outweigh Q&A series, we’re diving into a listener question about Orthorexia. While pretty much everyone knows what an Eating Disorder is, most have never even heard of this thing called Disordered Eating. An even lesser known (and talked about) form of Disordered Eating is something called Orthorexia. Orthorexia is when someone takes their health to an extreme, and they inhabit an excessive preoccupation or obsession with eating healthy food. According to The National Eating Disorders Association Orthorexia entails: Obsessive focus on food choices, food regarded primarily as source of health rather than pleasure; distress or disgust when in proximity to prohibited foods; periodic shifts in dietary beliefs; moral judgment of others based on their dietary choices; body image distortion; persistent belief that dietary practices are health-promoting despite evidence of experiencing malnutrition...and the list goes on, and on, and on. And because of all of the misinformation that's being thrown at us, Orthorexia is spreading like a wildfire -- ESPECIALLY in the female population. The EFFECT of all of this? An extremely DISORDERED relationship with food. And if you're like most women out there, you've been exposed to the 'Dark Side' of the health industry for a very long time, and it's super important that you know what to look out for to make sure that YOUR health journey....stays....healthy! Listen in to an interview with Leanne and Laura Lea Bryant where they unpack this super-important topic (and Laura Lea shares her personal experiences....and her experience as an influencer in the health and wellness world). HOSTS: Amy Brown // RadioAmy.com // @RadioAmy Leanne Ellington // StresslessEating.com // @leanneellington GUEST: Laura Lea Bryant // llbalanced.com // @Lauraleabalanced 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 is diving into ADHD paralysis after a lister, Polly, emailed her about it. Amy was diagnosed with ADHD in college (over 20 years ago) and it’s been a journey of learning why her brain is this way and trying out strategies to help ever since. Amy is not an expert and she doesn’t want to come off as one…she is just a curious person that shares her own experiences and what she’s gathered so that you can feel supported and less alone if ADHD paralysis is something you struggle with. Amy starts by breaking down what ADHD paralysis is, what is happening when it kicks in, and what triggers it. She wraps up with strategies to overcome it and sends encouragement to loved ones of someone with ADHD. If you have your own tips, stories or questions, email 4ThingsWithAmyBrown@gmail.com or leave a voicemail for Amy (and/or Kat) by calling 877-207-2077. HOST: Amy Brown // RadioAmy.com // @RadioAmy See omnystudio.com/listener for privacy information.

Amy & Kat start off with levity by sharing the last texts that made them laugh. However, Kat's text is about something that really hurt her feelings. What she shares is an important reminder of what NOT to say to a woman, but at least she can laugh about it now. Amy practices a line she is working on that may help her get certain needs met...and it might work for you...it's a good line for sure. They also read & discuss a couple of listener emails: one about ending a friendship & another about a weird food combo that is so yummy for fall. Other topics: Reese Witherspoon wearing Sneax (does she really like these shoes??), the word of the week, and here's the list of things that can be true at the same time that Amy shares: - You can love your parents AND acknowledge the ways they hurt you. - You can set boundaries AND still be a good employee - You can be glad a relationship is over AND still miss the person deeply - You can prioritize rest AND still be successful - You can need emotional support AND still be a strong person QUOTE: “Never apologize for outgrowing people, places or dreams. The secret to life is to constantly reinvent yourself. Who do you want to be today?” – Sara Blakely 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 this next episode of the Outweigh Q&A series, we’re diving into the delicate balance of supporting a loved one in recovery from an eating disorder, particularly from a mom's perspective. We’ll discuss practical ways to encourage and uplift your child as they navigate their journey to healing. Whether you’re a parent of a child in recovery or juggling your own eating challenges while raising a family, this episode offers compassionate advice and heartfelt support. It’s all about creating a nurturing environment where everyone in the family can thrive, heal, and learn healthier relationships with food together. 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 got 4 things for you that are all different...but with a similar 'better quality of life' vibe inside each thing. FIRST THING: There is one hobby in particular that you need to take up that leads to more happiness....also there's a hobby of sorts you want to eliminate from your life because it's not healthy....you might be doing it and don't even realize it. SECOND THING: The 10 worst sleep mistakes according to experts. THIRD THING: Things you can do to turn your bad day around! FOURTH THING: A meditation from Amy's cousin, Amanda Rieger Green (and host of Soul Sessions podcast) that is an easy 5 minutes. Enjoy! 4 Things Gratitude Journal (all proceeds to education in Haiti) The 'Walking Meditation' from Pass Around the Smile Call and leave a voicemail: 877-207-2077 Email: 4ThingsWithAmyBrown@gmail.com HOST: Amy Brown // RadioAmy.com // @RadioAmy See omnystudio.com/listener for privacy information.