Nourish with Sarah | Holistic Wellness

how to support your hormones without overcomplicating it

22 Apr 2026

Contributed by Lukas

If you’ve been trying to support your hormones but feel like nothing is really working…this might be why.Most of the advice online focuses on spec...

“hormone balancing” advice is everywhere… but most of it is wrong

15 Apr 2026

Contributed by Lukas

If you’ve been trying to “balance your hormones” but feel more confused than ever…you’re not alone.Right now, wellness content is full of ad...

the self-trust skill no one teaches you (why you keep starting over)

09 Apr 2026

Contributed by Lukas

If you’ve ever thought; “Why can’t I trust myself with food?”You’re not alone.Many women feel incredibly capable in their careers, relations...

what a healthy relationship with food actually looks like

02 Apr 2026

Contributed by Lukas

you’ve probably heard the phrase: “heal your relationship with food.”but what does that actually mean?does it mean never overeating again?always...

7 things I stopped doing to lose weight & heal my relationship with food

26 Mar 2026

Contributed by Lukas

for years, I believed healing my relationship with food meant doing more.more discipline.more structure.more control.but the biggest shift didn’t co...

5 hidden mindset blocks sabotaging your health

19 Mar 2026

Contributed by Lukas

you’re capable. reliable. high-performing.ao why does your health feel like the one area you can’t “figure out”?in this episode, we’re unpac...

the belief that kept me stuck in the binge cycle for years

05 Mar 2026

Contributed by Lukas

For almost ten years, I believed one thing about myself that quietly kept me stuck in the binge-restrict cycle.I didn’t think it was a belief.I thou...

stop trying to regulate your nervous system. it needs safety first

26 Feb 2026

Contributed by Lukas

if you’ve ever felt like your body doesn’t respond to your intentions anymore - like no matter how much you try to slow down, regulate or take car...

why your body holds onto weight (and how to help it let go)

18 Feb 2026

Contributed by Lukas

if you feel like your body is holding onto weight no matter what you do, this epsiode is for you.for a long time, i believed weight loss was about try...

7 subtle signs your body is burned out (before you crash)

12 Feb 2026

Contributed by Lukas

most people don’t realise they’re burned out until their body forces them to stop.until they crash.get sick.or feel like they can’t function the...

why 'just love your body' advice made me feel worse

05 Feb 2026

Contributed by Lukas

"just love your body.”for a long time, that advice didn’t make me feel empowered. it made me feel like I was failing at healing.in this episo...

the identity shift that changed everything about my relationship with food

29 Jan 2026

Contributed by Lukas

for years, i thought my relationship with food would change once i found the right strategy.the right plan.the right balance.the right amount of disci...

how I healed my hormones and stopped nighttime cravings

22 Jan 2026

Contributed by Lukas

for years, i thought my nighttime cravings were a willpower problem.no matter how "good" i was during the day, evenings felt harder. craving...

why you keep starting over every monday (and how to stop)

15 Jan 2026

Contributed by Lukas

if you’re stuck in the cycle of aunday night panic and monday morning promises, this episode is for you.starting over every monday isn’t a discipl...

5 signs your gut is sabotaging your weight loss

08 Jan 2026

Contributed by Lukas

if you’ve been eating well, trying to stay consistent and still struggling to lose weight, this video is for you.weight loss isn’t always about di...

breaking the binge-restrict cycle without willpower: the 90 day roadmap that actually works

31 Dec 2025

Contributed by Lukas

if you’re exhausted from healing from binge eating by trying to change everything at once with food - new rules, new plans, new “fresh starts” -...

the 3 non-negotiables for lasting food greedom in 2026 | part 4

25 Dec 2025

Contributed by Lukas

if you’ve been working on your relationship with food but still feel like you’re starting over again and again, this video will show you exactly w...

how to break the weekend binge cycle for good in 2026 | Part 3

17 Dec 2025

Contributed by Lukas

if you eat “perfectly” all week only to spiral into a sunday-night binge, this one’s for you.you’re not lacking willpower. you’re missing a ...

the food freedom foundation you need for 2026 - part 2

11 Dec 2025

Contributed by Lukas

if you’ve been trying to heal your relationship with food for months (or years) but still find yourself in the same cycle - restricting, overeating ...

the woman you’re becoming in 2026 | part 1: get ready for 2026 series

04 Dec 2025

Contributed by Lukas

2026 isn’t about another diet or “fresh start.” it’s about becoming her - the woman who trusts her body, feels calm around food and finally li...

what healing your relationship with food actually looks like

27 Nov 2025

Contributed by Lukas

healing your relationship with food isn’t linear, perfect or “aesthetic.” it’s real, human and sometimes really messy. 🤍if you’ve ever lo...

how I handle holidays without food anxiety

20 Nov 2025

Contributed by Lukas

if you’ve ever felt anxious about food during the holidays - worried about overeating, guilt or “starting fresh in january” - this one’s for y...

how to eat for your cycle and actually lose weight (without restrictions)

13 Nov 2025

Contributed by Lukas

your menstrual cycle holds the key to easier, sustainable weight loss 💛if you’ve ever felt like your motivation, cravings or progress change week...

the hormone imbalance keeping you stuck in food obsession

06 Nov 2025

Contributed by Lukas

if you think about food 24/7, never feel satisfied, and blame your willpower, this episode is for you. we’re talking leptin, your “i’m satisfied...

why your metabolism is broken (and how to fix it)

30 Oct 2025

Contributed by Lukas

feeling like your metabolism is “broken” after years of dieting? eating 1200 calories, over-exercising and still not losing weight? you’re not c...

can I heal my relationship with food without gaining weight?

23 Oct 2025

Contributed by Lukas

Are you scared that healing your relationship with food will make you gain weight?You’re not alone. So many women stay stuck in the restrict-binge c...

the truth about carbs: why restriction is making you gain weight

16 Oct 2025

Contributed by Lukas

Still avoiding bread, pasta or rice because you’re scared they’ll make you gain weight? 🍞🍝Here’s the truth: cutting carbs isn’t fixing y...

how to trust yourself around food again

02 Oct 2025

Contributed by Lukas

Do you feel like you can’t be trusted around food? 🍪🍫 Maybe you avoid keeping certain foods in the house because you’re afraid you’ll eat ...

How I Stopped “Feeling Fat” (And How You Can Too)

18 Sep 2025

Contributed by Lukas

Do you ever stand in front of the mirror and think “I feel fat”, even when nothing about your body has actually changed? If you keep saying “I f...

why you eat your feelings (and what to do instead)

04 Sep 2025

Contributed by Lukas

If you’ve ever eaten when you weren’t hungry - just because you felt stressed, sad or overwhelmed - you know how frustrating emotional eating can ...

38: 3 Gut Health Mistakes Keeping You Stuck in the Binge Cycle

28 Aug 2025

Contributed by Lukas

You’ve done the mindset work. You’ve practiced self-compassion. Maybe you’ve even worked with a therapist.But if you’re still binge eating at ...

37: The Mindset Shift That Stops Emotional Eating for Good

21 Aug 2025

Contributed by Lukas

Do you feel like you’re addicted to food or powerless around cravings? I know that feeling deeply, I used to believe the same about myself. But the ...

36: How to ACTUALLY Lose Fat & Feel Good in Your Body

07 Aug 2025

Contributed by Lukas

If you're tired of restrictive diets, obsessing about calories and feeling like losing fat means sacrificing your mental health, hormones and hap...

35: 5 "Healthy" Habits Keeping Your Body Stuck in Stress Mode

31 Jul 2025

Contributed by Lukas

If you’re doing everything “right” - morning workouts, intermittent fasting, obsessively tracking food and steps - but still feeling anxious, ex...

34: Breaking Free from Binge Eating: Another Meal Plan Isn't the Answer

24 Jul 2025

Contributed by Lukas

If you’ve been trying every meal plan, macro tracker or "clean eating" challenge to stop binge eating - and you're still feeling stuc...

33: I Stopped Trying to Lose Weight and Lost 30 Pounds (Here's How)

17 Jul 2025

Contributed by Lukas

If you’ve been stuck in the endless cycle of dieting, bingeing and feeling like a failure every Monday morning - I get you. I spent over 10 years tr...

32: 5 Signs Your Gut + Hormones Are Sabotaging Your Weight Loss

10 Jul 2025

Contributed by Lukas

If you’ve been eating clean, exercising consistently and doing everything "right", but the scale won’t budge, this episode is for you. T...

31: Want to Stop Overeating and Lose Weight? Understand THIS First.

03 Jul 2025

Contributed by Lukas

Ever found yourself bingeing, again, and thought, “Why can't I just stop? What's wrong with me?” If you've tried diets, resets and ...

30: How Dieting Is Secretly Damaging Your Gut Health (Do THIS Instead)

27 Jun 2025

Contributed by Lukas

If you've been struggling with gut issues like bloating, constipation, gas or food sensitivities, but you're also stuck in the binge-restric...

29: Why Skipping Meals Backfires (And What to Do Instead)

19 Jun 2025

Contributed by Lukas

You’ve been told skipping meals helps with weight loss. Less food = less weight, right?But what if that’s actually keeping you stuck?In this epsio...

28: 7 “Healthy” Habits That Are Secretly Sabotaging Your Healing

12 Jun 2025

Contributed by Lukas

You’re drinking the green juice, tracking every bite, doing the morning routine and still feel stuck. Tired. Obsessed with food. Anxious in your bod...

27: Easy Ways to Enjoy Life More (even when you're struggling with food or stress)

05 Jun 2025

Contributed by Lukas

What if you didn’t have to wait until you “fix” your relationship with food or feel fully confident in your body to actually *enjoy* your life? ...

26: What to Do After a Binge - 5 Simple Steps to Stop the Guilt Cycle

29 May 2025

Contributed by Lukas

Ever felt that heavy wave of guilt after a binge, promising yourself you’ll "start over tomorrow"? If this sounds familiar, you’re not a...

25: Food Guilt is Keeping You Stuck - Here's How to Break Free

08 May 2025

Contributed by Lukas

Ever eaten something and instantly felt guilty, promising to "make up for it" tomorrow? You're not alone. Food guilt isn't making ...

24: 6 Simple Habits That Boost Gut Health (Without Overhauling Your Life)

01 May 2025

Contributed by Lukas

If your gut health is struggling, you don't need strict diets, expensive powders, or complicated routines. In this video, I share 6 easy daily ha...

23: Stop Wasting Money on Supplements Because TikTok Told You To

24 Apr 2025

Contributed by Lukas

Are influencers really helping you get healthier - or just selling you stuff they don’t use themselves?In this video, I’m breaking down how the su...

22: How to Stop Thinking About Food All Day (So You Stop Overeating at Night)

17 Apr 2025

Contributed by Lukas

Tired of thinking about food all day, only to end up overeating at night? You're not alone - and you're not broken. In this episode, I’m b...

21: Self-Love Journey: Overcoming Body Image Issues

03 Apr 2025

Contributed by Lukas

Unfortunately, I had some audio issues, but, I hope you still get value from it.Struggling with body image? It's not about achieving the 'pe...

20: The REAL Reason Your Healthy Habits Never Stick!

27 Mar 2025

Contributed by Lukas

Feeling stuck with your health habits? It's not about willpower - it's about smart strategies. In this episode, I share essential tips to se...

19. Cycle Syncing 101: A Guide to the Four Phases of Your Cycle

06 Mar 2025

Contributed by Lukas

Unlock the Power of Your Menstrual Cycle!Discover how your menstrual cycle holds the key to optimizing your energy, mood, and overall well-being. In t...

18. Revitalize Your Life: The Burnout Recovery Plan You Actually Need

27 Feb 2025

Contributed by Lukas

Welcome to a crucial discussion on recognizing and recovering from burnout. Today, we dive deep into understanding burnout not just as a mental fatigu...

17: Healing Your Relationship with Food: What Really Happens To Your Weight

06 Feb 2025

Contributed by Lukas

🌿 Unlock the Truth Behind Weight Changes & Food Freedom! 🌿In this episode, we explore the incredible changes that unfold when you heal your ...

16: The Ultimate Guide to Gut Health: What to Eat & What to Avoid

30 Jan 2025

Contributed by Lukas

🌿 Unlock the Secrets to a Healthy Gut! 🌿Welcome to your ultimate guide on gut health! In this episode, we'll explore the essential foods yo...

15: 5 lessons that I learned in my 20s and wish I knew earlier

02 Jan 2025

Contributed by Lukas

Welcome back to another episode where I open up about the years I feel were wasted in my early 20s and the profound life lessons I wish I knew sooner....

14: breaking the sugar spell: easy tips for managing sugar cravings

26 Dec 2024

Contributed by Lukas

Have you ever wondered why you can't resist a chocolate bar or feel a slump that drives you to the snack cupboard? In today's episode, we di...

13: how to choose the right health coach & avoid scams

19 Dec 2024

Contributed by Lukas

Are you considering hiring a health coach but worried about falling into a scam? In today's episode, we dive deep into the coaching industry, exp...

12: breaking free from perfectionism: a guide to finding more joy in life

12 Dec 2024

Contributed by Lukas

Ever feel like you're constantly chasing an impossible standard, where no matter how hard you try, it's never quite good enough? You're...

11: breaking free from food guilt: a guide to start healing your relationship with food

05 Dec 2024

Contributed by Lukas

Have you ever felt guilty after indulging in your favorite foods? You're not alone. In today's episode, we delve into the common and often d...

10: ending the quick-fix/diet cycle: real solutions for lasting health & weight loss

28 Nov 2024

Contributed by Lukas

Are you tired of cycling through quick-fix diets that promise rapid (weight loss) results but leave you feeling drained and even more frustrated?Liste...

9: from drained to energized: simple steps for hormonal balance

21 Nov 2024

Contributed by Lukas

Feeling constantly drained despite getting enough sleep? In today's episode, we uncover the underlying reasons behind your persistent fatigue and...

8: 6 daily habits that transformed my life: simple changes for a happier, healthier you

14 Nov 2024

Contributed by Lukas

In this episode, I’m sharing six simple yet transformative habits that have changed my life. These daily practices have not only improved my physica...

7: struggling with weight loss? it’s not just about diet and exercise!

07 Nov 2024

Contributed by Lukas

In this episode, we dive into the real reasons sustainable weight loss can feel impossible for so many women. I share my own struggles with guilt, emo...

6: how to overcome emotional eating: recognizing triggers & building healthier habits

31 Oct 2024

Contributed by Lukas

Emotional eating can feel like a never-ending cycle of stress, guilt, and frustration—but it doesn’t have to control your life. In this video, I’...

5: 7 must-try diet & lifestyle tips to transform your gut health today

24 Oct 2024

Contributed by Lukas

Today we're diving deep into the world of gut health—your body's 'second brain' that influences not just digestion, but your men...

4: beyond the scale: how to truly focus on health not diets

17 Oct 2024

Contributed by Lukas

Are you tired of the endless cycle of dieting and feeling disconnected from your own body? In today's episode, we delve into a topic close to man...

3: the hidden impact of stress on your body and mind + practical tips for a healthier you

09 Oct 2024

Contributed by Lukas

Feeling overwhelmed by stress? You're not alone. Stress can silently infiltrate our lives, impacting everything from our eating habits to our ove...

2: how to become your best self & change your life: a strategy that works

03 Oct 2024

Contributed by Lukas

Are you feeling stuck, lost, or like you're not living up to your full potential? You're not alone, and today I'm sharing my personal j...

1: restarting & reflecting - 5 life-changing lessons from my unexpected mom sabbatical

26 Sep 2024

Contributed by Lukas

In this episode, I talk about:Updates on my personal lifeA Quick recap of my pregnancy experienceThe main topic: Lessons learned during pregnancy and ...

overcoming emotional eating: strategies for managing your emotions without turning to food

21 Apr 2023

Contributed by Lukas

In this episode, we dive deep into a topic that hits close to home for many of us - emotional eating. For those of us who turn to food when feeling st...

balancing self-acceptance and personal growth: can you love yourself and still want to change?

03 Mar 2023

Contributed by Lukas

Is it possible to love yourself and want to change at the same time? In this episode, we'll explore the relationship between self-love and self-i...

are you creative? how to add more creativity into your life with Zen & Green

10 Feb 2023

Contributed by Lukas

Connect with Lisa here:Instagram: @zenandgreenIf you enjoyed this episode and feel motivated to finally chase your dreams, share your thoughts with me...

overcoming challenges - that sucked! now what? - how to find the magic in the mess with Dr. Neeta Bhushan

20 Jan 2023

Contributed by Lukas

In this episode of Main Character Vibes, I had the honor to talk with the amazing Dr. Neeta Bhushan. She is a former cosmetic dentist turned mental he...

how to add more meaning to your daily life with Zenzi Nadja

15 Dec 2022

Contributed by Lukas

In this episode,  Zenzi & I had a great conversation about stepping outside your autopilot mode and starting to live a more meaningful life. We t...

my emotional eating story & tips to help you heal from it

08 Dec 2022

Contributed by Lukas

In this episode, I talk about:my struggles with my body & weight losshow I overcame my unhealthy eating habits what the actual problem behind emo...

how to successfully declutter your home to improve your health with Sarah Brouwers

01 Dec 2022

Contributed by Lukas

In this episode,  Sarah & I had a super interesting conversation about home organization and decluttering systems. Our home environment also play...

slowing down to speed things up - it’s ok to grow slow

29 Sep 2022

Contributed by Lukas

In this episode, I talk about:lessons I learned during the last couple of monthsthe purpose of slowing downhow taking things slowly will help you get ...

cord-cutting & forgiveness meditation

16 Sep 2022

Contributed by Lukas

This cord-cutting meditation is meant to help you release the emotional and energetic connection between you and people who have hurt you in the past....

how we project our insecurities onto others & how to heal from it

07 Sep 2022

Contributed by Lukas

In this episode, I talk about:what projection is all abouthow we project parts of ourselves onto otherswhat leads us to deny some of our own aspectsho...

morning routine - do you really need one?

01 Sep 2022

Contributed by Lukas

In this episode, I talk about:do you really need one?the benefits of a morning routineimportant parts of a morning routinehow I spend my morningtips o...

overcoming the fear of judgement & shining online as an introvert with Mia Brox

01 Jun 2022

Contributed by Lukas

In this episode, Mia & I had an amazing conversation about overcoming your fear of judgment & start living an authentic and aligned life. We ...

how to become more confident in life & business with Ina Odak

18 May 2022

Contributed by Lukas

In this episode, Ina & I had an amazing conversation about confidence and how it shows up in business and life.We talk about:Ina's inspiring ...

how I got into spirituality - my spiritual journey

04 May 2022

Contributed by Lukas

In this episode, I talk about:What spirituality means to meanMy first experiences with spiritualityHow I turned from skeptic to being open-mindedHow s...

how loving yourself leads to success in life with Ashlie Lisanne

06 Apr 2022

Contributed by Lukas

In this episode, Ashlie & I had an amazing conversation about how important self-love is when it comes to manifesting your dream life.We talk abou...

reconnecting with your shadow - shadow work meditation

30 Mar 2022

Contributed by Lukas

This shadow work meditation is meant to help you uncover some of those parts that are hidden in your shadow self. If you're new to shadow work wa...

Breathwork To Clear Limiting Beliefs - My Journey With It

24 Mar 2022

Contributed by Lukas

In this episode, I talk about:My journey with breathworkHow breathwork has helped me healMy favorite breathing techniqueUsing affirmations & breat...

shift your identity to manifest your desires

09 Mar 2022

Contributed by Lukas

In this episode, I talk about:How emotions can be seen as records of the pastThe effects of being stressed & worriedThe reason why it is so hard f...

Using Meditation To Amplify Your Manifestations

14 Dec 2021

Contributed by Lukas

In this episode, I talk about:My story and experience with meditationThe biggest misconception around meditationBenefits of meditating frequentlyMedit...

What Are Limiting Beliefs & How They Influence Our Manifestations

26 Oct 2021

Contributed by Lukas

In this episode, I talk about:What limiting beliefs areWhy we have them in the first placeThe importance to work on your belief systemHow much they in...

How To Calm Your Inner Critic - Self-Compassion 101

19 Oct 2021

Contributed by Lukas

In this episode, I talk about:What being compassionate to oneself meansWhy we tend to think more negative about ourselvesHow self-compassion benefits ...

How To Practice Manifestation During The Day & My Routine

05 Oct 2021

Contributed by Lukas

In this episode, I talk about:Starting your day with an aligned morning routineThe most important steps to manifest your desiresRegularly checking in ...

How To Overcome Your Fear Of Judgement

21 Sep 2021

Contributed by Lukas

In this episode, I talk about:How the fear of being judged is holding us backWhy it shouldn't matter to you what other people thinkMy biggest cha...

Why We Need to Embrace Change - Start Expanding Your Life

28 Aug 2021

Contributed by Lukas

In this episode, I talk about:My latest struggles when it comes to changeWhy we need change in our lifeWays you can control your ego so that you can s...

Manifestation Basics - All About The Law Of Attraction, Visualizing, Journaling, & More!

20 Aug 2021

Contributed by Lukas

In this episode, I talk about:What manifestation is really all aboutThe difference between manifestation and the law of attractionWhat it means to be ...

My Journey & How To Start To Intentionally Manifest & Create Your Dream Reality

06 Aug 2021

Contributed by Lukas

In this episode, I talk about:My old self that struggled with lots of limiting beliefsHow I unblocked my limiting beliefsHow I became a mindset and ma...

5 Reasons Why Your Manifestation Isn't Successful

30 Jul 2021

Contributed by Lukas

In this episode, I talk about:The top 5 reasons why your manifestations haven't come trueWhat manifestation is really aboutThe truth about the la...

Why We Struggle To Successfully Manifest Our Desires

16 Jul 2021

Contributed by Lukas

This episode is meant to inspire you to go and take action. Whatever you're dreaming about starting and doing, this is your sign to stop making e...