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wakeupandsmelltherosay

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wakeupandsmelltherosay

I help women heal from disordered eating and befriend food & their body🫱🏼‍🫲🏽
🥣 Eat•Feel•Heal©️

23/02/2026

Did you know that self-criticism is a coping mechanism?
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Your brain learned how to make sense of uncomfortable feelings of shame by coming up with reasons why you must feel that way: “It must be because I’m not good enough..”
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You learned to fixate on your body to find flaws to “fix”, in order to protect you from feeling shamed, hurt or rejected again.
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From a young age, you’ve gotten the message that looking “better” meant being more lovable, or that changing yourself was the key to fitting in.
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But chasing a “better” version of yourself isn’t healing that wound. It’s keeping you stuck in a cycle of seeking approval from the outside, instead of finding peace within.
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What if, instead of striving to look perfect, you could reconnect with the part of you that simply wants to feel enough as you are?
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💭 What does your inner child need to hear in these moments?

20/02/2026

Truth👉🏼 I did the opposite of those things for years.
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I complained about my body incessantly.
I over-exercised and under-ate.
I guilted myself for eating like a normal person.
I agonized over every detail—cellulite, body fat, stretch marks, loose skin, acne, hyperpigmentation, you name it.
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I avoided photos or deleted them.
I hid. I avoided. I obsessed.⠀⠀⠀⠀⠀⠀⠀
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And as YOU and I both know, none of it helped.
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So I stopped. I stopped fretting, obsessing, poking, prodding, and fixating.
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Because all those things did was turn my fears into my reality.
And the truth is, they didn’t have to be.
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Hating your body doesn’t make you better, stronger, or more lovable.
It just makes you closed off from the very things that could change your mind (i.e. joyful experiences, healthier relationships).
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So, what’s the cost of shifting your focus?⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What if you let yourself turn your energy toward something that actually matters—joy, peace, connection, creativity, or simply living the life you’ve been putting on hold?
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The truth is, your body isn’t holding you back.
Your beliefs about it are.
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👇🏼 What’s one belief about your body you’re ready to let go of today? Drop it below 💬
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12/02/2026

How you feel about your body and yourself will shift when you stop monitoring it for every little change.
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You might tell yourself that stepping on the scale a few extra times a week or checking your stomach in the mirror during your lunch break isn’t a big deal.
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But it is.
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Because every time you check, you’re reinforcing the belief that your body needs surveillance in order for you to feel okay.
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So let’s go deeper.
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If you can’t walk past a mirror without looking, I have two honest questions for you ⬇️
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Comment WATCH11 and I’ll send you my free 7-minute deep dive on how to stop body checking.
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08/02/2026

Diet culture, baby culture, hustle culture. Same game, different playing field.
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In every area of life, there will always be competing views.
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But there’s only one you!
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So when you feel overwhelmed by information, that’s usually your cue to pause.
Take a step back, and lean into your own inner wisdom.
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It took me time to learn how to prioritize my needs, anchor into my values, and trust myself.
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To realize I don’t have to carry other people’s beliefs, fears, or rules.
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That’s why, instead of telling my clients what to do, I coach them through how to reconnect with their own intuition and build real self-trust, so they can make decisions that actually fit their lives.
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The goal is to feel so secure in who you are that you don’t spiral and feel guilty or ashamed when someone else talks about their diet, their weight loss, or their method for putting their baby to sleep.
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💬 What’s one area of your life where you’re practicing trusting yourself a little more? 👇🏼
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PS. If you’re new here, hi! 💁🏻‍♀️ I’m Natalie, a therapist and coach helping women let go of food & body fixation to build inner security and unconditional self-worth.
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Follow and I’ll show you how to cut the mental noise and feel more at peace.

06/02/2026

There’s a difference between wanting to be thin, and feeling like you NEED to be thin to feel safe, confident, desirable and worthy.
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That’s why body changes feel like such a threat. Because it feels like you’re losing who you are, control, protection.
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When your mind feels threatened by body changes, you’ll spend more time ruminating over these changes versus appreciating what your body does for you now and every day.
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In this week’s podcast, we’re breaking down how limiting the “skinny identity” is and how to detach from it so that you can build true lasting safety and confidence in your body. You deserve to actually enjoy all the special moments in your life, despite the changes that may be happening to your body.
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▶️ Comment ‘WATCH34’ to view on YouTube.
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(Make sure you’re following me, so I can send you the link!)
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🎧 Or listen to the latest episode on Wake Up with Natalie Rose (on Spotify and Apple Podcasts): 34. Detaching From the Skinny Identity and Letting Go of What You Can’t Control
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bodyneutrality

05/02/2026

We can blame how we feel about our body on unrealistic beauty standards that are outside of our control, but at the end of the day, if you’re holding yourself to that impossible standard, that’s what needs to change.
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Thoughts?? 💭
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04/02/2026

If you’re eating more freely and body changes feel like an emotional freefall, this episode is for you.
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I’m joined by former client and CommunEATy member Ashley Hyland for an honest conversation about what it actually takes to detach self-worth from body size, and release the “skinny identity” that keeps so many people stuck in food and body obsession.
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We talk about the two shifts that made the biggest difference for Ashley: rewriting core beliefs and having real community support. Together, those changes allowed her to move through photos, weddings, and being seen with confidence and genuine joy, without spiraling or shrinking herself.
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▶️ Comment (or DM) ‘WATCH34’ to view on YouTube.
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(Make sure you’re following me, so I can send you the link!)
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🎧 Or listen to the episode on Wake Up with Natalie Rose (on Spotify and Apple Podcasts): 34. Detaching From the Skinny Identity and Letting Go of What You Can’t Control
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26/01/2026

Sometimes the sign that it’s time to work on your relationship with your body isn’t how it looks—it’s how much space it takes up in your life.
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You might notice your mood is more fragile than you’d like. You’re easily irritated, flat, or overwhelmed, and you’re not always sure why.
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You think about food more than feels normal or necessary. There’s guilt, second-guessing, or mental math, even when you’re “doing everything right.”
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You struggle to stay present. Conversations, intimacy, social moments, or work events are happening, but part of you is distracted by your body.
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You pull back when you don’t feel good in your skin.  ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
You’re successful, capable, and outwardly healthy… yet your body still feels like something to manage, monitor, or get “under control.”
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The good news is, this IS something you can improve without dieting, fixing, or shrinking yourself.
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✨ If you want support with feeling more comfortable and at peace in your body, I created a free resource to help you get started.
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Over the five episodes of the 5 Steps to Body Peace Podcast Challenge, I’ll show you:
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1. Why eating less isn’t the answer to body confidence, and what is
2. How to shift your inner narrative about your body
3. How to soothe emotions without blaming your body
4. How to be in your body instead of a critical observer
5. How to feel good about who you are beyond appearance
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📌 Comment “5STEPS” to register (it’s totally free).
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20/01/2026

The messy middle is that stage where you’ve done a lot of the physical healing: eating well, letting go of restrictive behaviours, becoming more flexible.

And now… 🥁 the actual body image healing can begin!

The inner work can look like:
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✅ Regulating your emotions healthily
✅ Exploring your needs, interests, and desires
✅ Building self-trust
✅ Expanding your sense of identity beyond your body and physical appearance
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It’s not about loving your body 100% of the time.
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Now, it’s about learning how to stay with yourself through the hard moments, build yourself up when you feel down, and take steps toward feeling at ease in your body and your life.

That’s what confidence really is.

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📌 Comment or DM me the word “value” and I’ll send you my free weekly dose of self-discovery and personal growth.
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