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.
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 Marcus Kain to explore how emotional healing happens through safe relationships, self-compassion, emotion regulation, and reconnecting with the parts of you that once felt unseen.
Marcus is an Eating Disorder informed Nutrition and Strength and Conditioning Coach with additional certifications in Stress Management and Couples Coaching. His podcast, Strong Not Starving, was born from his own experience of navigating body image struggles and disordered eating in the fitness industry.
▶️ Marcus' YouTube (https://www.youtube.com/@strongnotstarving)
🎙 Marcus' Podcast: Strong Not Starving on Apple & Spotify
📌 TIME STAMPS
00:00 Introduction
02:44 Why You Feel the Constant Need to Fix Your Body
07:47 What's the Obstacle to Food Freedom
11:49 Managing Your Body to Fit In Socially
14:29 It Was Never About Your Body
15:37 Red Flags: Obsession & Urgency
16:56 Physical Insecurities Are Relational
19:58 Noticing Old Patterns
23:54 Love That is Not Conditional
26:08 Compassion Isn't Coddling
29:24 You're In the Middle!!
33:16 Why You Avoid the Inner Work
35:48 How to Deal with Urgency
42:13 How to Break the Cycle
⭐️ WORK WITH ME
Apply for The CommunEATy (https://wakeupandsmelltherosay.com/membership)
💌 WAKE UP WEDNESDAY NEWSLETTER
Sign up here (https://wakeupandsmelltherosay.myflodesk.com/subscribe) to receive your free weekly dose of self-discovery and personal growth.
🫶🏻 LET'S SOCIALIZE
Instagram (https://www.instagram.com/wakeupandsmelltherosay/)
Youtube (https://www.youtube.com/@wakeupandsmelltherosay)
TikTok (https://www.tiktok.com/@wakeupandsmelltherosay)
💁🏻♀️ ABOUT NATALIE ROSE
Hey, 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.
19 Feb 2026
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 bringing up insecurity and self-doubt, and how I’m choosing confidence and competence instead of shrinking or micromanaging myself.
We explore what it actually looks like to build self-trust when things feel exposed. How your mind can quietly pull you back toward old patterns. And how to keep showing up for your life instead of obsessing over your weight.
If you struggle with body image, fear of weight gain, perfectionism, or self-abandoning when things get hard, this one’s for you.
📌 TIME STAMPS
00:00 (https://www.youtube.com/watch?v=yGR5K_s7JDM) Introduction
01:03 (https://www.youtube.com/watch?v=yGR5K_s7JDM&t=63s) Context: Life and Body Changes
04:06 (https://www.youtube.com/watch?v=yGR5K_s7JDM&t=246s) Standing in My Own Way
06:05 (https://www.youtube.com/watch?v=yGR5K_s7JDM&t=365s) When You Can't Deny Weight Gain
07:33 (https://www.youtube.com/watch?v=yGR5K_s7JDM&t=453s) Step One: Awareness
09:58 (https://www.youtube.com/watch?v=yGR5K_s7JDM&t=598s) Willingness Is the Key
10:46 (https://www.youtube.com/watch?v=yGR5K_s7JDM&t=646s) Willful is the Opposite of Growth
12:25 (https://www.youtube.com/watch?v=yGR5K_s7JDM&t=745s) Overwhelm is a Symptom
14:04 (https://www.youtube.com/watch?v=yGR5K_s7JDM&t=844s) Step Two: Nobody Cares
16:16 (https://www.youtube.com/watch?v=yGR5K_s7JDM&t=976s) Step Three: Don't Ask for Reassurance
18:49 (https://www.youtube.com/watch?v=yGR5K_s7JDM&t=1129s) Postponing Confidence
21:41 (https://www.youtube.com/watch?v=yGR5K_s7JDM&t=1301s) Keep Moving Forward
22:59 (https://www.youtube.com/watch?v=yGR5K_s7JDM&t=1379s) Self-Compassion
24:07 (https://www.youtube.com/watch?v=yGR5K_s7JDM&t=1447s) Step Four: Take Action
24:33 (https://www.youtube.com/watch?v=yGR5K_s7JDM&t=1473s) Summary of 4 Steps
25:38 (https://www.youtube.com/watch?v=yGR5K_s7JDM&t=1538s) How I'm Handling Body Changes
28:51 (https://www.youtube.com/watch?v=yGR5K_s7JDM&t=1731s) Conclusion
⭐️ WORK WITH ME
Apply for The CommunEATy (https://wakeupandsmelltherosay.com/membership)
💌 WAKE UP WEDNESDAY NEWSLETTER
Sign up here (https://wakeupandsmelltherosay.myflodesk.com/subscribe) to receive your free weekly dose of self-discovery and personal growth.
🫶🏻 LET'S SOCIALIZE
Instagram (https://www.instagram.com/wakeupandsmelltherosay/)
Youtube (https://www.youtube.com/@wakeupandsmelltherosay)
TikTok (https://www.tiktok.com/@wakeupandsmelltherosay)
💁🏻♀️ ABOUT NATALIE ROSE
Hey, I’m Natalie Rose, a licensed therapist and coach. I help women navigate the real, raw healing of food and body image struggles, and break free from self-judgment to live with peace, joy and confidence.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
4 Feb 2026
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 self-worth beyond body size. We talk about intuitive eating, body image healing, fear of weight gain, and why recovery isn’t about feeling confident — it’s about taking values-aligned action even when discomfort shows up.
Ashley opens up about navigating photos, weddings, visibility, and body changes without falling back into restriction, over-control, or self-abandonment. If you’ve ever wondered whether full recovery is real, or how to feel okay in your body without returning to your smallest size, this conversation will meet you right where you are.
⭐️ WORK WITH ME
Apply for The CommunEATy (https://wakeupandsmelltherosay.com/membership)
💌 WAKE UP WEDNESDAY NEWSLETTER
Sign up here (https://wakeupandsmelltherosay.myflodesk.com/subscribe) to receive your free weekly dose of self-discovery and personal growth.
🫶🏻 LET'S SOCIALIZE
Instagram (https://www.instagram.com/wakeupandsmelltherosay/)
Youtube (https://www.youtube.com/@wakeupandsmelltherosay)
TikTok (https://www.tiktok.com/@wakeupandsmelltherosay)
💁🏻♀️ ABOUT NATALIE ROSE
Hey, I’m Natalie Rose, a licensed therapist and coach. I help women navigate the real, raw healing of food and body image struggles, and break free from self-judgment to live with peace, joy and confidence.
Disclaimer: This podcast is for informational purposes only and not a substitute for medical advice.
Who has been a guest on Wake Up with Natalie Rose
Names identified in recent episode analyses. Showing up to five guests.
Cynthia Donovan
Dr Jennifer Caspari
Sara Chambers
Alegra Kastens
Zoë Bisbing
Reach and audience
Public platform figures. Ratings count people who left a rating, not total listeners.
YouTube views
182,000
Score snapshot 15 Sept 2025
Apple Podcasts (US)
5.0 / 5
8 ratings
Podcast Authority Score: 58 / 100
A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.
Quality
71
Social presence
0
YouTube
82
Engagement
32
Contact Wake Up with Natalie Rose
Guest appearances
Does not typically book guests
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