PODCAST · education
Wake Up with Natalie Rose
by Natalie Rose
Wake Up is a raw and unfiltered podcast where we dig deep into the journey of waking up to the truth about ourselves—the truths we often overlook while struggling with a toxic relationship with our body and with food. I'm Natalie Rose, a licensed therapist and new mom, and I’m here to guide you in rediscovering your authentic self and rebuilding self-worth. Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
Episodes
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36. When You Get the Urge to Fix Your Body, Pause Here
When you feel the urge to control your food, your body, or other people’s reactions, you may actually be trying to regulate something much more vulnerable inside. Obsession and urgency are often protective responses to shame, fear, conflict, or fragile self-worth. In this episode, I sit down with...
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35. How to Build Confidence Amidst Body Changes
Body changes can feel destabilizing, especially when you’re working to heal your relationship with food and let go of control. In this episode, I’m sharing how to move through uncomfortable body changes without quitting on yourself. I talk about a real situation I’m navigating in my career that’s...
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34. Detaching From the Skinny Identity and Letting Go of What You Can't Control
What happens when you stop dieting… but your changing body makes you feel like you’re in freefall? In this episode of Wake Up with Natalie Rose, I’m joined by former client and CommunEATy member Ashley Hyland, who shares what it actually took to let go of her “skinny identity” and rebuild...
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33. The "Messy Middle" of Body Image and What to Do to Get Through
If you’ve stopped dieting and are eating more freely, and your body image feels worse than ever, this episode is for you. I’m talking about the messy middle of body image: that emotionally charged phase where the physical healing is done, your body is changing, and your mind hasn’t caught up yet....
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32. How to Let Go of Control and Heal Your Hormones, Mind and Body with Cynthia Donovan
In this episode, we explore how releasing the need to control food, weight, and outcomes creates safety in the body—and why that safety is often the missing piece in period recovery and body image healing. If you’re someone who feels the need to be in control of your body, your routines, or your...
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31. When Your Body Stops Being The Problem
Obsessed with food, your body, or your weight? In this episode, I share why disconnection is at the root of every meltdown about body changes, and how connection is the opposite of obsession. I dive into how vulnerability (without over-sharing) helps you build real connection, and how connecting...
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30. A Roadmap to Self-Acceptance with Dr. Jen Caspari
In this episode, I’m joined by Dr. Jennifer Caspari, author of You Are More Than Your Body, for a compassionate and deeply practical conversation about body image healing, body acceptance, and self-worth. We explore what body neutrality and radical acceptance actually look like in real life, not...
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29. Enjoying Holidays in a Different Body (Q&A)
In this Q&A-style episode, I answer the most common vacation and holiday questions IG users submitted after my first trip traveling with a five-month-old. I share how I navigate eating more on vacation without guilt, being in a swimsuit postpartum, noticing bloating and water retention without...
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28. How to Feel Safe in Your Body, Even When It Changes
If you’ve ever worried, “What if I don’t like my body after I fully heal my relationship with food?” this episode will help you understand where that fear comes from and what to do with it. I walk you through how I help my clients build real safety and trust within themselves as their bodies...
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27. How to Make Your Body Your Ally
In this episode, I dive into how to rebuild trust with your body after years of dieting, disordered eating, or body-image insecurity. I break down practical steps you can use to tune out food noise and tune back into your body’s signals, meet your needs, and make choices from support instead of...
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26. How to Confidently Take Up Space in the World
In this episode, I sit down with author Sara Chambers for a powerful conversation that will challenge the way you see your body and expand what you believe is possible for your life. We explore the deeper roots of body shame, the role of systemic beauty standards, parasocial relationships, and…
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25. Why Being Seen Feels So Scary
If you’ve ever felt your stomach drop when it’s your turn to speak up or introduce yourself, you’re not alone. The fear of being seen, especially when you’ve tied your worth to how you look or what you achieve, can feel paralyzing. In this episode, I explore why being seen can feel unsafe, how it...
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[BONUS!] The Final Step to Body Peace
In the final episode of the 5 Steps to Body Peace Challenge, Natalie Rose explains why isolation keeps you stuck in self-criticism and comparison — and how the right support can transform your healing. Learn how community, connection, and accountability help you sustain body image healing…
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[5 Steps to Body Peace] Step Five: Empower
In Day 5 of the 5 Steps to Body Peace Challenge, Natalie Rose explores how body image healing requires you to expand your identity beyond how you look. If you’ve ever tied your self-worth to your appearance, this episode will help you release old “fit” or “thin” identities and rediscover who you...
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[5 Steps to Body Peace] Step Four: Embody
Natalie Rose teaches how embodiment helps heal body image by shifting focus from appearance to experience. Learn how to reconnect with your body through mindful movement, release the inner critic, and build lasting body confidence from the inside out. ⭐️ WORK WITH ME Apply for The CommunEATy 💌...
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[5 Steps to Body Peace] Step Three: Regulate
In Day 3 of the 5 Steps to Body Peace Challenge, Natalie Rose dives into emotion regulation and how it impacts body image. Learn why obsessing over weight, appearance, or food often masks deeper emotions like shame, anxiety, and self-doubt — and how to stop using your body as a way to cope. This...
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[5 Steps To Body Peace] Step Two: Nourish
In Step Two of the 5 Steps to Body Peace Challenge, Natalie Rose explores how your mindset shapes your body image and self-worth. Discover how your brain has been conditioned by diet culture to see your body through a critical lens—and how to unlearn those patterns using mindfulness, curiosity…
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[5 Steps To Body Peace] Step One: Nourish
In Step 1 of the 5 Steps to Body Peace Challenge, we dive into nourishment—the key to calming food noise, rebuilding trust with your body, and starting your journey to true body acceptance and self-worth. 🍔 FREE 5-DAY EMAIL CHALLENGE How to Stop Feeling Guilty About Food ⭐️ WORK WITH ME Apply…
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[Intro] The 5 Steps to Body Peace Challenge
The 5 Steps to Body Peace Challenge is for women who want to feel at ease in their skin, enjoy food without guilt, and live life without body thoughts holding them back. In this 5-part series, body image therapist Natalie Rose walks you through simple, powerful steps to nurture body confidence,...
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17. Pursuing Weight Loss After ED & OCD Recovery ft. Alegra Kastens, ED Survivor, Therapist & OCD Specialist
Have you ever wondered if you're "allowed" to lose weight after recovering from disordered eating or body image issues? Eating disorder therapist and OCD specialist, Alegra Kastens, shares her journey with OCD, EDs, and weight loss after recovery. We explore the middle ground between diet culture...
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16. Raising Body Positive Kids with Zoë Bisbing
In this episode, I sit down with therapist and body image expert Zoë Bisbing, LCSW, to unpack the evolution of body positivity—what it is, where it’s gone, and whether it’s truly helping us heal. We explore the rise of “Skinnytok,” the shift toward body neutrality and food neutrality, and why…
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15. Your Control Issues Aren't About Control—They're About Vulnerability
Struggling with control over food, your body, or routine? This episode reveals why your need for control is really about avoiding vulnerability. Learn how perfectionism, disordered eating, and body image issues are rooted in fear—and how building self-trust, compassion, and emotional resilience…
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14. Why You Can't Talk Yourself Into a Healthier Body Image
Struggling with body image despite using all the affirmations and doing mindset work? In this episode, we explore why self-talk isn’t enough and how real body image healing requires emotional work, nervous system regulation, and resilience. Tune in to explore how to start doing the work! Helpful...
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13. The Missing Link in Period Recovery—Mental Restriction, with Lindsey Lusson RD
Healing hypothalamic amenorrhea requires letting go—both mentally and physically. In this episode of Wake Up, I'm joined by registered dietitian Lindsay Lusson, who specializes in disordered eating and fertility. We dive into why a regular menstrual cycle matters for long-term health and explore...
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12. Why Old Behaviors Sneak Back In (Even Though You Know Better)
Ever wonder why old restrictive food and body checking behaviours resurface—even when you know better? In this episode, I explore why it's not about willpower, but unmet needs. You’ll learn how to respond effectively with compassion instead of shame, and how to build lasting resilience in your...
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11. Two Honest Questions if You Can’t Walk Past a Mirror without Checking Your Reflection
In this episode, I explore the subconscious habit of body checking and what it reveals about our self-perception. I encourage you to reflect on two important questions: what are you hoping to see when you check your reflection, and what feelings are you trying to avoid? This isn't just about...
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10. Never In My Life Did I Expect to Be Okay with My Imperfect Body
What happens when you stop chasing your “best body” and start living your actual life? In this episode, I share bits of my personal journey of releasing the fantasy of perfection, grieving the past version of myself, and discovering the deep, lasting peace that comes from shifting focus from...
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09. Fearing Others Will Think You've "Let Yourself Go"
If you’ve ever worried that people will think you’ve “let yourself go” after gaining weight, you’re not alone. The fear of judgment—especially for perfectionists—can feel paralyzing. But what if the real question isn’t about letting yourself go, but about letting yourself live? In this episode,...
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08. "Will I Ever Accept My Body?"
What if you NEVER accept your body? 😨 Let's talk about finding body peace when nothing feels like it works. If you’ve let go of dieting but still struggle with body image, this episode is for you. I share bits of my journey from body hatred to true body respect, why body positivity often misses...
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07. Why You Feel Fat and What to Do About It
Do you ever suddenly "feel fat" out of nowhere? You're not alone. But what does that really mean? In this episode, I break down why these thoughts arise and how to move through them without spiralling into guilt or body shame. Whether it's physical discomfort, stress, internalized beliefs, or…
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06. Escaping the Trap of Toxic Skinny Culture
Skinny culture is everywhere, but it's not about health—it's about control. Diet culture has rebranded, and now women are profiting off each other’s insecurities. In this episode, we break down the toxic rise of "how to be skinny" content. We’ll unpack the history, the harm, and the truth behind...
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05. What Is a "Healthy" Body Image Anyway?
Want to know how to have a healthy relationship with your body? In this episode, I explore whether it's possible to accept your body and still want to change it. I highlight the differences between unhealthy and healthy body image, and that healing doesn’t mean giving up on change. Tune in for...
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04. Confessions of a Former Disordered Eater
Disordered eating can be incredibly isolating—even to those closest to us. In this raw and unfiltered conversation, I finally open up to my best friend about my deepest shame—things I’ve never admitted to anyone until now. We explore what she noticed (or didn’t), how my medical issues, social...
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03. Why Healing Your Relationship with Food & Body Matters Before Pregnancy
In this episode, I share: —Snippets of my IVF journey and why I chose this path —The unexpected ups and downs of pregnancy so far —How hypersensitivity and disordered eating can be connected —My ONE and only food aversion (you’ll never guess what it is!) 🥣 —How pregnancy has shaped my…
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02. 7 Signs It's Time to Heal Your Relationship with Your Body
In this episode, we'll explore the signs that indicate it's time to address your relationship with your body. From constant comparison to avoiding social activities and feeling anxious around food, body image struggles impact our mental health and well-being. You'll walk away with actionable…
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01. Secrets to Healing From Food and Body Obsession
In this episode, I share what this podcast is all about and who it’s for, dive into my personal journey, and explain my philosophy on healing from food and body image struggles. Join me as we explore the deeper, often misunderstood layers of healing and how self-worth plays a key role in…
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00. Welcome to Wake Up!
Welcome to Wake Up—a raw and unfiltered podcast about reconnecting with yourself and healing from food and body struggles from the inside out. I'm Natalie Rose, a licensed therapist and soon-to-be mom, and I'm here to guide you in rediscovering your authentic self and rebuilding self-worth. As I...
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ABOUT THIS SHOW
Wake Up is a raw and unfiltered podcast where we dig deep into the journey of waking up to the truth about ourselves—the truths we often overlook while struggling with a toxic relationship with our body and with food. I'm Natalie Rose, a licensed therapist and new mom, and I’m here to guide you in rediscovering your authentic self and rebuilding self-worth.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
HOSTED BY
Natalie Rose
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Frequently Asked Questions
How many episodes does Wake Up with Natalie Rose have?
Wake Up with Natalie Rose currently has 37 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Wake Up with Natalie Rose about?
Wake Up is a raw and unfiltered podcast where we dig deep into the journey of waking up to the truth about ourselves—the truths we often overlook while struggling with a toxic relationship with our body and with food. I'm Natalie Rose, a licensed therapist and new mom, and I’m here to guide you in...
How often does Wake Up with Natalie Rose release new episodes?
Wake Up with Natalie Rose has 37 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Wake Up with Natalie Rose?
You can listen to Wake Up with Natalie Rose on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Wake Up with Natalie Rose?
Wake Up with Natalie Rose is created and hosted by Natalie Rose.
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