Nourish with Sarah - Holistic Wellness & More
by Sarah Aufdenblatten
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.
Episodes
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exercise isn't how you lose weight (and that's good news)
You train six times a week, often early, and people admire your discipline. But you’re more tired, hungrier at night, sleeping worse, and still not seeing the changes you hoped for.” This episode is about why the workout is the thing we pour everything into, what it's been standing in for, what…
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remember the first time: a confidence meditation
A short guided meditation to go with last week's episode on confidence. Last week I said confidence is built from evidence, not handed out as a trait. This is a way to actually feel that. You'll go back to the first time you did something you can now do easily, remember what it really felt like…
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I waited my whole life to feel confident. here’s what I got wrong
If you've spent years waiting to feel confident before you speak up, post the thing, or say no, this one's for you. I waited most of my life. It never came, because I had the order backwards. This episode is about where "I'm just shy" actually comes from, why confidence is built out of evidence...
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your cortisol isn't broken. your week is.
Somewhere in the last few years, cortisol became the reason for everything: the puffy face, the belly, the three am wake-up, the cravings. And a whole industry turned up to sell you the fix, with the drinks, the panels and the supplement stacks to match. This episode goes through what cortisol...
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you don't need more information, you need this
"I know what to do, I just can't make myself do it" If you've said that sentence, this episode is for you. You've got more information about how to feed yourself than any generation of women before you, and it hasn't helped, because the problem was never the knowing. We cover: the four reasons...
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manifestation, minus the woo
In 2020 my feed filled up with vision boards and the 369 method and I thought the whole thing was nonsense. but.. I use a version of it every day now. In this episode I talk about what changed my mind. What I kept, what I left behind, and why I think there's a version of manifestation that is…
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why you binge at night even when you've already eaten enough
If you eat properly all day and you still end up in the kitchen at nine o'clock, the advice you've been given was never going to work, because it was written for a different problem. This episode is about the second way into that kitchen, the one that has nothing to do with how much you ate. We...
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you're not addicted to food, you're addicted to day one
You've probably started again more times this year than you think. This episode is about the restart itself: why it feels so good, why it's the only part of this cycle that has never once let you down, and why I think it's the thing that's actually been keeping you stuck. We cover: why starting...
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you will never regret healing your relationship with food
I say that line a lot. It's on my page, it's in my emails... And I mean it very specifically. I have an actual list: actual dinners I didn't go to, photos that don't exist, a number of years being stuck in the binge restrict cycle. This one isn't a teaching episode. Just what's actually on the...
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what actually holds up: the pattern behind every wellness trend
If you listened to the last three episodes, you noticed a shape. Cultural pressure to shrink, an industry with a solution, a solution that never touches the actual problem, and then the next solution. The products seem to change every eighteen months, but the pattern never changes. This is the…
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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…
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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…
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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…
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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...
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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...
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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...
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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...
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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...
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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...
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“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…
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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...
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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…
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7 things I stopped doing to lose weight & heal my relationship with food
for years, I believed healing my relationship with food meant doing more. more discipline. more structure. more control. but the biggest shift didn’t come from adding more rules, it came from stopping certain patterns that were quietly keeping the binge-restrict cycle alive. in this video, I’m...
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5 hidden mindset blocks sabotaging your health
you’re capable. reliable. high-performing. ao why does your health feel like the one area you can’t “figure out”? in this episode, we’re unpacking the five mindset blocks that quietly sabotage high-achieving women when it comes to food, energy, hormones, and consistency. this is about nervous...
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the belief that kept me stuck in the binge cycle for years
For almost ten years, I believed one thing about myself that quietly kept me stuck in the binge-restrict cycle. I didn’t think it was a belief. I thought it was a fact. In this episode, I share the belief that shaped how I ate, how I treated my body, and why binge eating never truly stopped - no...
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stop trying to regulate your nervous system. it needs safety first
if you’ve ever felt like your body doesn’t respond to your intentions anymore - like no matter how much you try to slow down, regulate or take care of yourself, your nervous system stays tense - this episode is for you. I explain why your nervous system may not trust you yet, and how broken...
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why your body holds onto weight (and how to help it let go)
if you feel like your body is holding onto weight no matter what you do, this epsiode is for you. for a long time, i believed weight loss was about trying harder, eating less and being more disciplined. but what i eventually learned is that very often, weight retention has nothing to do with...
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7 subtle signs your body is burned out (before you crash)
most people don’t realise they’re burned out until their body forces them to stop. until they crash. get sick. or feel like they can’t function the way they used to. but burnout doesn’t start with collapse. it starts quietly. in this episode, i walk you through the early signs of burnout that…
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why 'just love your body' advice made me feel worse
"just love your body.” for a long time, that advice didn’t make me feel empowered. it made me feel like I was failing at healing. in this episode, i share why body positivity and forced body love actually made my relationship with food and my body harder, not easier and what helped instead. we…
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the identity shift that changed everything about my relationship with food
for years, i thought my relationship with food would change once i found the right strategy. the right plan. the right balance. the right amount of discipline. but the shift that actually changed everything wasn't about what i ate. it was about who i believed i was around food. in this episode, i...
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how I healed my hormones and stopped nighttime cravings
for years, i thought my nighttime cravings were a willpower problem. no matter how "good" i was during the day, evenings felt harder. cravings got louder, emotions felt heavier and food became the fastest way to cope. in this video, i share how healing my hormones changed my relationship with...
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why you keep starting over every monday (and how to stop)
if you’re stuck in the cycle of aunday night panic and monday morning promises, this episode is for you. starting over every monday isn’t a discipline problem. it’s not a motivation issue. and it’s definitely not because you’re doing something wrong. in this episode, we unpack why the “fresh…
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5 signs your gut is sabotaging your weight loss
if you’ve been eating well, trying to stay consistent and still struggling to lose weight, this video is for you. weight loss isn’t always about discipline or effort. often, it’s about whether your body feels supported, and your gut plays a huge role in that. in this video, I walk you through 5...
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breaking the binge-restrict cycle without willpower: the 90 day roadmap that actually works
if you’re exhausted from healing from binge eating by trying to change everything at once with food - new rules, new plans, new “fresh starts” - this episode is for you. in this episode, I’m walking you through a 90-day food freedom roadmap designed to help you slow down, reduce overwhelm and...
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the 3 non-negotiables for lasting food greedom in 2026 | part 4
if you’ve been working on your relationship with food but still feel like you’re starting over again and again, this video will show you exactly what’s missing. in this final episode of the Get Ready for 2026 series, I’m sharing the 3 non-negotiables every woman needs to create lasting food...
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how to break the weekend binge cycle for good in 2026 | Part 3
if you eat “perfectly” all week only to spiral into a sunday-night binge, this one’s for you. you’re not lacking willpower. you’re missing a system that actually supports you. in this third episode of the Get Ready for 2026 series, I’m walking you through my step-by-step Weekend Reset Method…
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the food freedom foundation you need for 2026 - part 2
if you’ve been trying to heal your relationship with food for months (or years) but still find yourself in the same cycle - restricting, overeating and starting over every monday - this epsiode will change everything. because food freedom isn’t about more discipline or motivation. it’s about...
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stop starting over - become unrecognizable in 2026 - part 1
2026 isn’t about another diet or “fresh start.” it’s about becoming her - the woman who trusts her body, feels calm around food and finally lives free from the binge-restrict cycle. 🤍 in this first episode of my 4-part Get Ready for 2026 series, we’re talking about the identity shift that…
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what healing your relationship with food actually looks like
healing your relationship with food isn’t linear, perfect or “aesthetic.” it’s real, human and sometimes really messy. 🤍 if you’ve ever looked at wellness influencers and wondered why your healing doesn’t look like theirs.. this episode is for you. i’m breaking down what real food healing looks...
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how I handle holidays without food anxiety
if you’ve ever felt anxious about food during the holidays - worried about overeating, guilt or “starting fresh in january” - this one’s for you. 🤍 in this episode, i share exactly how to navigate holiday meals, parties and family gatherings without spiraling into restriction, shame or food...
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how to eat for your cycle and actually lose weight (without restrictions)
your menstrual cycle holds the key to easier, sustainable weight loss 💛 if you’ve ever felt like your motivation, cravings or progress change week to week - it’s not willpower. it’s your hormones. in this episode, you’ll learn: how your 4 cycle phases impact hunger, energy, and metabolism what +...
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the hormone imbalance keeping you stuck in food obsession
if you think about food 24/7, never feel satisfied, and blame your willpower, this episode is for you. we’re talking leptin, your “i’m satisfied” hormone. when you’re leptin resistant, your brain can’t hear the “we have enough” signal - so you stay stuck in food thoughts, cravings and constant...
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why your metabolism is broken (and how to fix it)
feeling like your metabolism is “broken” after years of dieting? eating 1200 calories, over-exercising and still not losing weight? you’re not crazy - metabolic adaptation is real. the good news: it’s reversible. in this episode, i break down: - what chronic restriction does to your BMR, NEAT,...
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can I heal my relationship with food without gaining weight?
Are you scared that healing your relationship with food will make you gain weight? You’re not alone. So many women stay stuck in the restrict-binge cycle because they’re terrified that food freedom means losing control. In this episode, I’ll break down: ✅ Why the fear of weight gain makes perfect...
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the truth about carbs: why restriction is making you gain weight
Still avoiding bread, pasta or rice because you’re scared they’ll make you gain weight? 🍞🍝 Here’s the truth: cutting carbs isn’t fixing your cravings - it’s making them worse. In this episode, I’ll break down: ✅ Why avoiding carbs triggers obsession, bingeing, and fatigue ✅ The real science...
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how to trust yourself around food again
Do you feel like you can’t be trusted around food? 🍪🍫 Maybe you avoid keeping certain foods in the house because you’re afraid you’ll eat them all in one sitting. Or you’ve tried to “control” yourself with willpower, only to end up overeating and feeling ashamed. The truth? You’re not broken,...
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How I Stopped “Feeling Fat” (And How You Can Too)
Do you ever stand in front of the mirror and think “I feel fat”, even when nothing about your body has actually changed? If you keep saying “I feel fat” (even at your goal weight) this epsiode will help. “Feeling fat” isn’t a body problem; it’s an emotional signal (stress, comparison, overwhelm)...
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why you eat your feelings (and what to do instead)
If you’ve ever eaten when you weren’t hungry - just because you felt stressed, sad or overwhelmed - you know how frustrating emotional eating can feel. But here’s the truth: emotional eating isn’t weakness. It’s intelligence. Your brain uses food as a coping mechanism to help you regulate stress,...
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38: 3 Gut Health Mistakes Keeping You Stuck in the Binge Cycle
You’ve done the mindset work. You’ve practiced self-compassion. Maybe you’ve even worked with a therapist. But if you’re still binge eating at night, battling sugar cravings or feeling constantly bloated… your gut might be the missing piece. In this episode, I share the 3 gut health mistakes that...
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37: The Mindset Shift That Stops Emotional Eating for Good
Do you feel like you’re addicted to food or powerless around cravings? I know that feeling deeply, I used to believe the same about myself. But the truth is, emotional eating isn’t a weakness. It’s not about lack of willpower, and it’s definitely not food addiction. In this episode, I share the...
About this show
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.
Hosted by
Sarah Aufdenblatten
Categories