OUTWEIGH: Welcome to the first part of our holiday series on Outweigh, where Amy and Leanne tackle a challenge that many listeners face during this festive season: navigating holiday gatherings without the burden of food guilt.  As the holidays approach, the temptation of indulgent foods can lead to feelings of being "out of control." We dive deep into understanding the roots of food guilt, often stemming from black-and-white thinking and the typical dieting culture that surrounds us. We'll...

In this ‘OG’ 4 Things episode Amy talks about the benefits of a ‘phone-free hour’ each day, how celebrating small wins keeps us going, the tough side of love (those hard talks with kids or in any relationship) and a twist on the bucket list that’ll remind you how much you’ve already accomplished.  Here is the Danae Hays TikTok if you need a laugh! (but also reminder: don’t comment on people’s bodies…you never know what they are going through!)  And here’s the episode Amy did with Danae last...

Amy & Kat are diving into things women wish men knew—because let’s be honest, understanding what we all want can make relationships so much easier. Oh, and things get a little personal! Amy might have a relationship update soon, and her 14-year-old son, Stevenson, even joins in to share his own (hilarious) take on dating.  TODAY'S QUOTE: “Me and my work bestie explaining why we have to start every day with 30 mins of personal conversations.” Watch the 'explanation' HERE (it's sure to...

OUTWEIGH: Deedee has spent decades as a leader and source of strength in her community, supporting and guiding others while struggling silently behind closed doors. Her battle wasn’t with her role or her responsibilities—it was with food. For years, food felt like her secret demon—something she couldn’t seem to conquer, no matter how much discipline she tried to muster. Despite her outward success and commitment to helping others, food had a grip on her life that left her feeling ashamed,...

Amy has a challenge for you! If you haven’t taken a little time to sit down and create some core principles for yourself—or for your family—this is your sign to start now. In this episode, Amy and her dear friend, Chase Locke, each share four guiding principles they’re working to live by for a more meaningful, fulfilling life. So whether you’re just starting to think about what really matters or revisiting your list to tweak things, this chat is here to help you along the way. Having core...

Are you a people-pleaser who says 'yes' even when you don’t mean it? Inspired by a listener's request for this topic, a quote from Kat, and a real-life example of Kat offering to record even when she’s sick…Amy dives into the reasons behind people-pleasing and why it’s so hard for some to say no, and she also shares tips for setting boundaries with kindness.  QUOTE: “If we don't say yes authentically, we say yes resentfully, and that leads to far more problems than if we'd said no in the...

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...

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...

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  ...

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...

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...

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...

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...

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...

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!   -...

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...

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...

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...

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...

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...

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...

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....

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...

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 &...