Wake Up with Natalie Rose
Episodes
36. When You Get the Urge to Fix Your Body, Pause Here
24 Feb 2026
Contributed by Lukas
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 vuln...
35. How to Build Confidence Amidst Body Changes
19 Feb 2026
Contributed by Lukas
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’...
34. Detaching From the Skinny Identity and Letting Go of What You Can't Control
04 Feb 2026
Contributed by Lukas
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...
33. The "Messy Middle" of Body Image and What to Do to Get Through
28 Jan 2026
Contributed by Lukas
If you’ve stopped dieting and are eating more freely, and your body image feels worse than ever, this episode is for you. I’m talking about the me...
32. How to Let Go of Control and Heal Your Hormones, Mind and Body with Cynthia Donovan
13 Jan 2026
Contributed by Lukas
In this episode, we explore how releasing the need to control food, weight, and outcomes creates safety in the body—and why that safety is often the...
31. When Your Body Stops Being The Problem
30 Dec 2025
Contributed by Lukas
Obsessed with food, your body, or your weight? In this episode, I share why disconnection is at the root of every meltdown about body changes, and how...
30. A Roadmap to Self-Acceptance with Dr. Jen Caspari
22 Dec 2025
Contributed by Lukas
In this episode, I’m joined by Dr. Jennifer Caspari, author of You Are More Than Your Body, for a compassionate and deeply practical conversation ab...
29. Enjoying Holidays in a Different Body.mp3
17 Dec 2025
Contributed by Lukas
In this Q&A-style episode, I answer the most common vacation and holiday questions IG users submitted after my first trip traveling with a five-mo...
28. How to Feel Safe in Your Body, Even When It Changes
09 Dec 2025
Contributed by Lukas
If you’ve ever worried, “What if I don’t like my body after I fully heal my relationship with food?” this episode will help you understand whe...
27. How to Make Your Body Your Ally
02 Dec 2025
Contributed by Lukas
In this episode, I dive into how to rebuild trust with your body after years of dieting, disordered eating, or body-image insecurity. I break down pra...
26. How to Confidently Take Up Space in the World
26 Nov 2025
Contributed by Lukas
In this episode, I sit down with author Sara Chambers for a powerful conversation that will challenge the way you see your body and expand what you be...
25. Why Being Seen Feels So Scary
11 Nov 2025
Contributed by Lukas
If you’ve ever felt your stomach drop when it’s your turn to speak up or introduce yourself, you’re not alone. The fear of being seen, especiall...
[BONUS!] The Final Step to Body Peace
29 Oct 2025
Contributed by Lukas
In the final episode of the 5 Steps to Body Peace Challenge, Natalie Rose explains why isolation keeps you stuck in self-criticism and comparison — ...
[5 Steps to Body Peace] Step Five: Empower
28 Oct 2025
Contributed by Lukas
In Day 5 of the 5 Steps to Body Peace Challenge, Natalie Rose explores how body image healing requires you to expand your identity beyond how you look...
[5 Steps to Body Peace] Step Four: Embody
21 Oct 2025
Contributed by Lukas
Natalie Rose teaches how embodiment helps heal body image by shifting focus from appearance to experience. Learn how to reconnect with your body throu...
[5 Steps to Body Peace] Step Three: Regulate
14 Oct 2025
Contributed by Lukas
In Day 3 of the 5 Steps to Body Peace Challenge, Natalie Rose dives into emotion regulation and how it impacts body image. Learn why obsessing over we...
[5 Steps To Body Peace] Step Two: Nourish
08 Oct 2025
Contributed by Lukas
In Step Two of the 5 Steps to Body Peace Challenge, Natalie Rose explores how your mindset shapes your body image and self-worth. Discover how your br...
[5 Steps To Body Peace] Step One: Nourish
01 Oct 2025
Contributed by Lukas
In Step 1 of the 5 Steps to Body Peace Challenge, we dive into nourishment—the key to calming food noise, rebuilding trust with your body, and start...
[Intro] The 5 Steps to Body Peace Challenge
29 Sep 2025
Contributed by Lukas
The 5 Steps to Body Peace Challenge is for women who want to feel at ease in their skin, enjoy food without guilt, and live life without body thoughts...
17. Pursuing Weight Loss After ED & OCD Recovery ft. Alegra Kastens, ED Survivor, Therapist & OCD Specialist
11 Jun 2025
Contributed by Lukas
Have you ever wondered if you're "allowed" to lose weight after recovering from disordered eating or body image issues? Eating disorder therapist and ...
16. Raising Body Positive Kids with Zoë Bisbing
28 May 2025
Contributed by Lukas
In this episode, I sit down with therapist and body image expert Zoë Bisbing, LCSW, to unpack the evolution of body positivity—what it is, where it...
15. Your Control Issues Aren't About Control—They're About Vulnerability
21 May 2025
Contributed by Lukas
Struggling with control over food, your body, or routine? This episode reveals why your need for control is really about avoiding vulnerability. Learn...
14. Why You Can't Talk Yourself Into a Healthier Body Image
14 May 2025
Contributed by Lukas
Struggling with body image despite using all the affirmations and doing mindset work? In this episode, we explore why self-talk isn’t enough and how...
13. The Missing Link in Period Recovery—Mental Restriction, with Lindsey Lusson RD
07 May 2025
Contributed by Lukas
Healing hypothalamic amenorrhea requires letting go—both mentally and physically. In this episode of Wake Up, I'm joined by registered dietitian Lin...
12. Why Old Behaviors Sneak Back In (Even Though You Know Better)
30 Apr 2025
Contributed by Lukas
Ever wonder why old restrictive food and body checking behaviours resurface—even when you know better? In this episode, I explore why it's not about...
11. Two Honest Questions if You Can’t Walk Past a Mirror without Checking Your Reflection
16 Apr 2025
Contributed by Lukas
In this episode, I explore the subconscious habit of body checking and what it reveals about our self-perception. I encourage you to reflect on two im...
10. Never In My Life Did I Expect to Be Okay with My Imperfect Body
09 Apr 2025
Contributed by Lukas
What happens when you stop chasing your “best body” and start living your actual life? In this episode, I share bits of my personal journey of rel...
09. Fearing Others Will Think You've "Let Yourself Go"
02 Apr 2025
Contributed by Lukas
If you’ve ever worried that people will think you’ve “let yourself go” after gaining weight, you’re not alone. The fear of judgment—especi...
08. "Will I Ever Accept My Body?"
26 Mar 2025
Contributed by Lukas
What if you NEVER accept your body? 😨 Let's talk about finding body peace when nothing feels like it works. If you’ve let go of dieting but still...
07. Why You Feel Fat and What to Do About It
19 Mar 2025
Contributed by Lukas
Do you ever suddenly "feel fat" out of nowhere? You're not alone. But what does that really mean? In this episode, I break down why these thoughts ari...
06. Escaping the Trap of Toxic Skinny Culture
12 Mar 2025
Contributed by Lukas
Skinny culture is everywhere, but it's not about health—it's about control. Diet culture has rebranded, and now women are profiting off each other’...
05. What Is a "Healthy" Body Image Anyway?
05 Mar 2025
Contributed by Lukas
Want to know how to have a healthy relationship with your body? In this episode, I explore whether it's possible to accept your body and still want to...
04. Confessions of a Former Disordered Eater
26 Feb 2025
Contributed by Lukas
Disordered eating can be incredibly isolating—even to those closest to us. In this raw and unfiltered conversation, I finally open up to my best fri...
03. Why Healing Your Relationship with Food & Body Matters Before Pregnancy
12 Feb 2025
Contributed by Lukas
In this episode, I share:—Snippets of my IVF journey and why I chose this path—The unexpected ups and downs of pregnancy so far—How hypersensiti...
02. 7 Signs It's Time to Heal Your Relationship with Your Body
06 Feb 2025
Contributed by Lukas
In this episode, we'll explore the signs that indicate it's time to address your relationship with your body. From constant comparison to avoiding soc...
01. Secrets to Healing From Food and Body Obsession
28 Jan 2025
Contributed by Lukas
In this episode, I share what this podcast is all about and who it’s for, dive into my personal journey, and explain my philosophy on healing from f...
00. Welcome to Wake Up!
28 Jan 2025
Contributed by Lukas
Welcome to Wake Up—a raw and unfiltered podcast about reconnecting with yourself and healing from food and body struggles from the inside out. I'm N...