take what you need
Episodes
26. When you need motivation
07 Apr 2026
Contributed by Lukas
Your go-to episode when you’re needing a boost of motivation, and normalizing the fact that low motivation days are human. Talking about choosing gr...
25. From Calorie Counting to Food Freedom (A Recovery Story) - ft Sadie
17 Mar 2026
Contributed by Lukas
What happens when you reach the body you thought you wanted.. and still feel miserable?In this episode, I’m joined by my former 1:1 client Sadie, a ...
24. How to deal with food guilt
03 Mar 2026
Contributed by Lukas
Your brain will suggest restriction as the solution. That’s what it’s been trained to do. But restriction never actually fixes guilt, it reinforce...
23. Things I wish I knew in eating disorder recovery
17 Feb 2026
Contributed by Lukas
Recovery isn’t about comparison or waking up one day feeling “fixed.” In this episode, I share the things I wish I understood earlier: how the m...
22. How to become confident
03 Feb 2026
Contributed by Lukas
confidence isn’t something I’ve always felt, it was something I built and I want you all to feel it too 🫶🏻In this episode, we talk about why...
21. Letting go of control
20 Jan 2026
Contributed by Lukas
In this episode, I explore how the need for control often sits beneath food rules, restriction, over productivity, and burnout.Sharing how control has...
20. Conscious eating: choosing food with confidence (not control)
06 Jan 2026
Contributed by Lukas
today’s episode naturally leads into a concept I talk about often with clients: conscious eatingI walk you through what conscious eating really mean...
19. Choose your hard
23 Dec 2025
Contributed by Lukas
This episode is a bunch of topics that were simply on my mind that I felt excited to talk about..figuring out how to celebrate myself, feeling grounde...
18. Identity, food & vulnerability; finding ourselves again - ft Rachel Brackett
09 Dec 2025
Contributed by Lukas
This week, I’m joined by my friend Rachel - someone I’ve wanted on the podcast since before it even had a name 🥲We’re basically the same pers...
17. How to feel best on thanksgiving
25 Nov 2025
Contributed by Lukas
In this episode, I am talking you through how to create an intentional, supportive plan for thanksgiving so you can feel calm, confident, and grounded...
16. The 8 things helping me feel grounded again
11 Nov 2025
Contributed by Lukas
Feeling reflective? yeah same. We’re doing a little bit of that, but I also give you an inside look at a new thing I’m trying to help me stay pres...
15. q&a: navigating burnout, body image, and letting go
28 Oct 2025
Contributed by Lukas
Q&A time!! Catching up on all things life, recovery, and mental health. I open up about what I am going through lately - plus! I answer your liste...
14. Debunking your negative thoughts
14 Oct 2025
Contributed by Lukas
In this episode, I’m diving into the negative thoughts that fuel guilt, anxiety, and stress around food and exercise - and how to actually debunk th...
13. What is keeping you stuck from feeling good around food
30 Sep 2025
Contributed by Lukas
In this episode, we are getting real with the reasons you are stuck in an uncomfortable relationship with food. expect tough love, reflection, and too...
12. Mom’s Perspective: supporting a daughter through an eating disorder
16 Sep 2025
Contributed by Lukas
in this episode, my mom and I sit down (for the first time ever) to talk about my eating disorder. My mom shares her perspective of my ed, what she wi...
11. Listen on a bad body image day
02 Sep 2025
Contributed by Lukas
your go-to episode for the days when body image feels heavier than usual. gentle reminders, mindset shifts, and small practices to support you through...
10. My Relationship with Alcohol
19 Aug 2025
Contributed by Lukas
I’m opening up about a topic I don’t usually share about - my relationship with alcohol. this is not about telling you what your relationship with...
09. How do I accept my body?
05 Aug 2025
Contributed by Lukas
this episode is for anyone seeking to heal body image struggles - from disordered eating to everyday dissatisfaction 🤍🌥️I talk through: -wh...
08. Behind the Dreams: friendship and inner work - ft. Gabby Roberts
22 Jul 2025
Contributed by Lukas
this week, I’m joined by one of my best friends, gabby - a fellow Rockette and someone who has walked alongside me through so many dreams and season...
07. Perfectionism, People Pleasing, and Being Hard on Myself
08 Jul 2025
Contributed by Lukas
chatting about personality traits — the ones that help us and the ones that hold us back. In this episode, I’m reflecting on the parts of myself I...
06. Having a Healthy Relationship with Exercise
24 Jun 2025
Contributed by Lukas
let’s chat about exercise - my history with it, how I have shifted my mindset around it, and how you can too. From dancing, to overexercising, to ...
05. Missing your Smaller Body
10 Jun 2025
Contributed by Lukas
this episode is all about body image—but more specifically, about something I don't hear talked about enough: missing your smaller body. Whether...
04. 3 Step Framework for Facing Fear
02 Jun 2025
Contributed by Lukas
In this episode of Take What You Need, I share a simple 3-question framework to help you move through fear with clarity and confidence. Inspired by a ...
03. Other People - letting go of comparison, judgement, and external validation
02 Jun 2025
Contributed by Lukas
If you’ve ever felt stuck in comparison or worried about what others think, this episode is for you. I'm talking about something that really cha...
02. How to Stop Thinking About Food (and why it’s happening)
02 Jun 2025
Contributed by Lukas
In today’s episode, we’re diving into something I hear all the time - “I just wish I could stop thinking about food all the time.”If that’s ...
01. From Struggling to Rockette - my story
27 May 2025
Contributed by Lukas
In this first episode of Take What You Need, I’m sharing my story - from struggling with an eating disorder in college to booking my dream job as a ...