Wake Up with Natalie Rose

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 navigate motherhood, relationships, entrepreneurship, and life's many transitions, I'll share real unfiltered experiences on everything from self-acceptance to personal growth. This podcast is for you if you're ready to wake up, embrace your true self, and persevere on your healing journey—with the comfort of knowing you're never alone.⭐️ WORK WITH MEApply for The CommunEATy💌 WAKE UP WEDNESDAY NEWSLETTERSign up here to receive your free weekly dose of self-discovery and personal growth.🫶🏻 LET'S SOCIALIZEInstagramYoutubeTikTok💁🏻‍♀️ ABOUT NATALIE ROSEHey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

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 achieving food freedom and peace with your body.📌 WHAT'S IN THIS EPISODE00:00 What to Expect From Wake Up03:23 How We Heal From Food, Body and Self-Worth Issues08:38 About Myself and What I Do11:54 The Story Behind "Wakeupandsmelltherosay"18:58 A Major Moment in My Healing Journey26:13 ***A Special Announcement!!!***27:54 The Power of CommunEATy32:00 Let's Stay Connected34:37 A Challenge For You!⭐️ WORK WITH MEApply for The CommunEATy💌 WAKE UP WEDNESDAY NEWSLETTERSign up here to receive your free weekly dose of self-discovery and personal growth.🫶🏻 LET'S SOCIALIZEInstagramYoutubeTikTok💁🏻‍♀️ ABOUT NATALIE ROSEHey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

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 steps to begin healing. 📌 WHAT'S IN THIS EPISODE00:00 Introduction01:03 Life Updates04:40 Why Exploring Body Image is Crucial08:49 #1 Your Mood Depends on How You Feel About Your Body11:25 #2 You Avoid Social Events17:38 #3 You're Constantly Comparing19:59 #4 Food Guilt and Anxiety21:18 #5 You Can't Take a Compliment23:03 #6 You're Postponing Your Life Until Your Body Changes25:24 #7 You're Out of Touch with Your Body28:14 Summary29:14 FREE WORKSHOP🔗 LINKS MENTIONEDL'Ange Le Volume 2-in-1 Titanium Brush Dryer (58% OFF!!)(Not sponsored)⭐️ WORK WITH MEApply for The CommunEATy💌 WAKE UP WEDNESDAY NEWSLETTERSign up here to receive your free weekly dose of self-discovery and personal growth.🫶🏻 LET'S SOCIALIZEInstagramYoutubeTikTok💁🏻‍♀️ ABOUT NATALIE ROSEHey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

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 relationship with food and my body—Why I think it’s important to address your relationship with food and your body before pregnancy; **however, it’s never too late!!**⭐️ WORK WITH MEApply for The CommunEATy💌 WAKE UP WEDNESDAY NEWSLETTERSign up here to receive your free weekly dose of self-discovery and personal growth.🫶🏻 LET'S SOCIALIZEInstagramYoutubeTikTok💁🏻‍♀️ ABOUT NATALIE ROSEHey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

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 anxiety, and my mom’s cancer diagnosis fuelled different disordered eating patterns like binge eating, orthorexia, and weight obsession. We also explore how my over-controlled nature shaped my relationship with food, exercise, and even love and relationships. Healing isn’t just about food or your body—it’s about breaking the shame that keeps you stuck. ⭐️ WORK WITH MEApply for The CommunEATy💌 WAKE UP WEDNESDAY NEWSLETTERSign up here to receive your free weekly dose of self-discovery and personal growth.🫶🏻 LET'S SOCIALIZEInstagramYoutubeTikTok💁🏻‍♀️ ABOUT NATALIE ROSEHey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

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 practical steps to begin accepting your body and finding peace, realistically. 📌 WHAT'S IN THIS EPISODE00:00 Introduction03:14 An Unhealthy Body Image05:46 What is Body Image?07:28 Can You Accept Your Body And Still Want to Change It?09:06 A Healthy Body Image11:14 Steps Toward Body Acceptance14:19 Summary & Reflection⭐️ WORK WITH MEApply for The CommunEATy💌 WAKE UP WEDNESDAY NEWSLETTERSign up here to receive your free weekly dose of self-discovery and personal growth.🫶🏻 LET'S SOCIALIZEInstagramYoutubeTikTok💁🏻‍♀️ ABOUT NATALIE ROSEHey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

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 the never-ending pressure to be thin—why it’s a psychological trap, and what you can do to escape it.📌 WHAT'S IN THIS EPISODE00:00 Introduction00:50 What Is Skinny Culture05:51 Why Skinny Culture is Harmful11:06 How to Rise Above and Reclaim Your Power⭐️ WORK WITH MEApply for The CommunEATy💌 WAKE UP WEDNESDAY NEWSLETTERSign up here to receive your free weekly dose of self-discovery and personal growth.🫶🏻 LET'S SOCIALIZEInstagramYoutubeTikTok💁🏻‍♀️ ABOUT NATALIE ROSEHey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

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 deep emotional patterns, I’ll help you shift your mindset so you can understand the root of your body image struggles.📌 WHAT'S IN THIS EPISODE00:00 Introduction01:23 Identifying Physical Distress04:41 Identifying Mental Distress09:14 Identifying Emotional Distress11:35 "Nah, I'm Just Fat"15:03 Why You Feel "Fat"16:26 What to Do When You Feel Fat16:56 1. Mindfulness19:04 2. Physical Comfort20:05 3. Embodiment21:19 The Bigger Picture22:40 Seeking Support23:01 Summary⭐️ WORK WITH MEApply for The CommunEATy💌 WAKE UP WEDNESDAY NEWSLETTERSign up here to receive your free weekly dose of self-discovery and personal growth.🫶🏻 LET'S SOCIALIZEInstagramYoutubeTikTok💁🏻‍♀️ ABOUT NATALIE ROSEHey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

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 the mark, and how radical acceptance can transform your life. Plus, real client stories on overcoming fear of judgment and body obsession. Stop waiting to accept yourself—start living now.✨📌 WHAT'S IN THIS EPISODE00:00 Introduction02:03 Busting Body Acceptance Myths07:24 Navigating the Fear of Judgment10:07 From Body Acceptance to Body Respect13:57 Why Acceptance Feels So Hard18:36 What to Do When You Feel Stuck20:21 Closing Encouragement and Reflection⭐️ WORK WITH MEApply for The CommunEATy💌 WAKE UP WEDNESDAY NEWSLETTERSign up here to receive your free weekly dose of self-discovery and personal growth.🫶🏻 LET'S SOCIALIZEInstagramYoutubeTikTok💁🏻‍♀️ ABOUT NATALIE ROSEHey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

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, we’ll unpack the deeper fear behind judgment, why avoiding judgment can actually make it feel worse, and how learning to cope with judgment (instead of avoiding it) is the key to true confidence. Plus, I’ll share a powerful shift in perspective that helped me—and so many others—stop living in fear of what people might say.📌 WHAT'S IN THIS EPISODE00:00 Intro/Perfectionism02:20 Receiving Comments About Your Body04:38 Avoiding Judgment Is Not The Answer08:35 How to Build Confidence09:53 Letting Yourself LIVE 14:18 Visualizing Your Fearless Life17:48 If You Need More Balance⭐️ WORK WITH MEApply for The CommunEATy💌 WAKE UP WEDNESDAY NEWSLETTERSign up here to receive your free weekly dose of self-discovery and personal growth.🫶🏻 LET'S SOCIALIZEInstagramYoutubeTikTok💁🏻‍♀️ ABOUT NATALIE ROSEHey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

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 appearance to authenticity. You’ll explore the real cost of body obsession, why you don’t need to love every inch of yourself to feel confident, and how to begin reconnecting with who you are beyond your reflection. This episode is your invitation to reclaim your energy, soften your self-talk, and build safety in your body.📌 WHAT'S IN THIS EPISODE00:00 Introduction02:28 "I Want My Body To Look Better"04:40 Mistakes to Avoid06:12 It's Not Your Body, It's Your Perfectionism06:52 Digging Deeper to Heal Body Image10:30 Shifting Your Focus 12:19 Meeting Your Needs & Combating Perfectionism16:10 My Biggest Lesson in Body Image Healing17:25 Steps Toward Body Acceptance⭐️ WORK WITH MEApply for The CommunEATy💌 WAKE UP WEDNESDAY NEWSLETTERSign up here to receive your free weekly dose of self-discovery and personal growth.🫶🏻 LET'S SOCIALIZEInstagramYoutubeTikTok💁🏻‍♀️ ABOUT NATALIE ROSEHey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

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 vanity; it's about understanding the deeper emotions tied to our body image.📌 WHAT'S IN THIS EPISODE00:00 Introduction01:04 1. What Are You Hoping to See?02:49 2. What Feelings Are You Avoiding?04:35 Why You Need to Stop Body Checking06:38 Try This Instead⭐️ WORK WITH MEApply for The CommunEATy💌 WAKE UP WEDNESDAY NEWSLETTERSign up here to receive your free weekly dose of self-discovery and personal growth.🫶🏻 LET'S SOCIALIZEInstagramYoutubeTikTok💁🏻‍♀️ ABOUT NATALIE ROSEHey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

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 healing journey. Subscribe for weekly insights and get on the list for CommunEATy.📌 WHAT'S IN THIS EPISODE:00:00 Introduction00:48 When Disordered Eating Behaviours Creep Back In03:45 Why You "Slip Up"06:56 A Lapse Doesn't Have to Be A Relapse11:28 Reflection Questions⭐️ WORK WITH MEApply for The CommunEATy💌 WAKE UP WEDNESDAY NEWSLETTERSign up here to receive your free weekly dose of self-discovery and personal growth.🫶🏻 LET'S SOCIALIZEInstagramYoutubeTikTok💁🏻‍♀️ ABOUT NATALIE ROSEHey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

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 practical strategies for period recovery that don’t involve obsessing over calories.Lindsay opens up about her personal experience with hypothalamic amenorrhea brought on by over-exercising and under-eating, and shares how she supported her body in healing naturally. Together, we discuss how to ease mental calorie counting, face the fear of weight gain, and navigate the impact of social media on body image.📌 WHAT'S IN THIS EPISODE:00:00 Introduction02:36 Lindsey's Personal Story & Credentials04:16 Importance of a Regular Period06:31 Health Risks of Hypothalamic Amenorrhea07:51 Navigating Fear of Weight Gain10:33 Fear of Losing Your Identity12:33 The Truth About Calorie Counting16:13 Am I Eating Enough for Period Recovery19:57 Should I Go On Birth Control?24:09 Tips to Stop Mentally Counting Calories34:55 Period Cravings36:53 Navigating Misinformation on Socials40:19 Concluding Remarks🎧 FREE Lab Guide: Understand Your Hormones + Missing PeriodTrying to figure out why your period is missing—or whether you’re ovulating at all? This free guide breaks down the most important fertility labs, when to test them, and how to interpret results if you suspect HA.Follow Lindsey on Instagram: @food.freedom.fertility⭐️ WORK WITH MEApply for The CommunEATy💌 WAKE UP WEDNESDAY NEWSLETTERSign up here to receive your free weekly dose of self-discovery and personal growth.🫶🏻 LET'S SOCIALIZEInstagramYoutubeTikTok💁🏻‍♀️ ABOUT NATALIE ROSEHey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

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 for those recovering from disordered eating, body shame, and perfectionism. 📌 WHAT'S IN THIS EPISODE:00:00 Introduction01:08 Why Affirmations Don't Always Work02:01 Truth About Body Image Issues06:50 How to Heal Your Body Image10:03 You Gotta Feel to Heal16:44 How to Do the Emotional Work19:40 How to Support Yourself20:12 Summary⭐️ WORK WITH MEApply for The CommunEATy💌 WAKE UP WEDNESDAY NEWSLETTERSign up here to receive your free weekly dose of self-discovery and personal growth.🫶🏻 LET'S SOCIALIZEInstagramYoutubeTikTok💁🏻‍♀️ ABOUT NATALIE ROSEHey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

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 can set you free. Healing starts with letting go.📌 WHAT'S IN THIS EPISODE00:00 Introduction00:37 Why You Like to Be "In Control"01:17 Pitfalls of Needing Control02:28 Healthy Control vs. Over-Control03:15 Exploring the Roots of Over-Control06:20 The Promise to Self-Protect07:03 How Too Much Control Backfires08:38 The Role of Vulnerability in Healing10:45 Steps to Shift From Over-Control to Resilience12:56 Summary⭐️ WORK WITH MEApply for The CommunEATy💌 WAKE UP WEDNESDAY NEWSLETTERSign up here to receive your free weekly dose of self-discovery and personal growth.🫶🏻 LET'S SOCIALIZEInstagramYoutubeTikTok💁🏻‍♀️ ABOUT NATALIE ROSEHey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

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 these concepts may be more supportive for those recovering from a childhood shaped by diet culture.Whether you're doing your own healing work, or you're a parent—or hope to be one—you'll find compassionate, practical strategies here. Zoë shares ways to support kids through body image struggles, weight changes, and how to talk about food, exercise, and health without linking them to worth or identity. This is a must-listen for anyone wanting to break the intergenerational cycle of body shame and raise resilient, body-confident kids!LEARN MORE FROM ZOË@mybodypositivehomeZoë's Substack📌 WHAT'S IN THIS EPISODE00:00 Introduction03:55 Meet @mybodypositivehome06:16 SkinnyTok vs. Body Positivity14:33 When Weight Loss Doesn't Fix Body Image17:29 What Parents Need to Know18:51 What Is Body Neutrality?23:16 What is Food Neutrality?25:08 Is It Resistance or Misunderstanding?29:00 Navigating Conflicts as Parents34:26 Talking About Exercise with Kids38:39 Separating Food From Kids' Self-Worth42:13 Talking to Kids About Food44:24 If Your Child Has Body Image Struggles46:35 Does My Kid Have a Bad Body Issue?50:53 The Impacts of Body Shaming55:30 Closing Comments⭐️ WORK WITH MEApply for The CommunEATy💌 WAKE UP WEDNESDAY NEWSLETTERSign up here to receive your free weekly dose of self-discovery and personal growth.🫶🏻 LET'S SOCIALIZEInstagramYoutubeTikTok💁🏻‍♀️ ABOUT NATALIE ROSEHey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

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 and anti-diet culture, and the nuance needed for true body image healing and intuitive eating. A must-listen for anyone navigating life after eating disorder recovery or feeling stuck between extremes.📌 WHAT'S IN THIS EPISODE00:00 Introduction03:56 Alegra's Journey12:22 OCD Treatment Experience16:17 Healing From Anorexia17:20 Addressing Major Weight Gain19:22 Pursuing Weight Loss20:12 Period Loss at a Higher Weight21:56 Weight Loss vs. Behaviour Change23:11 Harms of Anti-Diet Culture25:26 When Weight Loss Is Off the Table26:25 Post-Recovery, Are Diets Possible?30:02 From One Extreme to the Next36:55 WIEIADs39:11 Anti-Diet Culture Helped Until It Didn't40:35 Body Image & Body Dysmorphia48:48 What Thin Clinicians Get Wrong52:05 SkinnyTok ThoughtsFollow @alegrakastens!⭐️ WORK WITH MEApply for The CommunEATy💌 WAKE UP WEDNESDAY NEWSLETTERSign up here to receive your free weekly dose of self-discovery and personal growth.🫶🏻 LET'S SOCIALIZEInstagramYoutubeTikTok💁🏻‍♀️ ABOUT NATALIE ROSEHey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

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, food freedom, and lasting peace with yourself.⭐️ WORK WITH MEApply for The CommunEATy💌 WAKE UP WEDNESDAY NEWSLETTERSign up here to receive your free weekly dose of self-discovery and personal growth.🫶🏻 LET'S SOCIALIZEInstagramYoutubeTikTok💁🏻‍♀️ ABOUT NATALIE ROSEHey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.

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 CHALLENGEHow to Stop Feeling Guilty About Food⭐️ WORK WITH MEApply for The CommunEATy💌 WAKE UP WEDNESDAY NEWSLETTERSign up here to receive your free weekly dose of self-discovery and personal growth.🫶🏻 LET'S SOCIALIZEInstagramYoutubeTikTok💁🏻‍♀️ ABOUT NATALIE ROSEHey, I’m Natalie Rose, a licensed therapist and coach. I help women break through the real, raw healing of food and body image struggles, to find peace, joy and deep self-worth.Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.