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Nashville Podcast Network

Feeling Things with Amy & Kat is a podcast for anyone who’s ever had feelings—or wants to. Hosted by Amy Brown and therapist Kat Van Buren, this is a space where nothing is off-limits. From deep reflections on childhood to pop culture obsessions to what’s happening in the world, all feelings deserve a seat at the table—big, small, awkward, joyful, confusing, and everything in between. At its core, it’s real friends having real conversations about real feelings. Some episodes go deep, some stay light, but all are rooted in curiosity, honesty, and connection. In a world that moves fast, sometimes the most powerful thing we can do is pause... and feel things.

4 Things with Amy Brown

OUTWEIGH: In the final part of our holiday series on Outweigh, Amy and Leanne explore the transformative power of self-acceptance as the greatest gift we can give ourselves during the holiday season. 
 
Amy introduces the idea that self-acceptance is often overlooked in holiday conversations, yet it is the key to fully enjoying the festivities. They discuss why prioritizing self-acceptance matters more than striving for self-improvement during the holidays and beyond, emphasizing the shift from self-criticism to self-compassion as a pathway to peace rather than productivity.
 
Leanne shares how this is actually the missing link to find peace within yourself and your body, and she also recounts a powerful story from a client whose embrace of self-acceptance completely transformed their holiday experience, positively impacting their relationships and overall joy.
 
As we close out the series, it's all about reminding you that the greatest gift of all is the freedom to embrace who you are—just as you are.
 
HOSTS:
 
Amy Brown // RadioAmy.com // @RadioAmy
 
Leanne Ellington // StresslessEating.com // @leanneellington
 
To learn more about re-wiring your brain to heal from the all-or-nothing diet mentality for good....but WITHOUT restricting yourself, punishing your body, (and definitely WITHOUT ever having to use words like macros, low-carb, or calorie burn) check out Leanne's FREE Stressless Eating Webinar @ www.StresslessEating.com

See omnystudio.com/listener for privacy information.

The Gift of Self-Acceptance: Giving Yourself Permission to Truly Enjoy the Holidays (Outweigh)

We all have tasks we dread—dishes, laundry, cleaning up after a party. Amy & Kat share a few ways to reframe what you’re doing so that you can find joy in everyday, ‘un-fun’ chores. Also, if you overthink, there’s a little move to try out (called the 'head drop') for when you need your brain to turn off and Amy explains how to do it!
 
Quote: "Doing Laundry as an adult: washing 30 minutes, drying 50 minutes, folding, 5 to 7 business days"
 
Benefits of Head Drop:
 
-Calms down anxiety
 
-Helps reduce stress
 
-Promote relaxation by increasing blood flow to your brain
 
-Relieves tension
 
-Relieves Neck Pain
 
-Better sleep
 
 
 
And don’t miss the chance to do some win/win shopping: Shop here with code AMY20 to save 20%—ALL proceeds go to Haiti (4 things puzzle, gratitude journal, totes, pullovers, cool mom, cat mom, dog mom, born year items & more!!)
 
Call us: 877-207-2077
 
Email: 4ThingsWithAmyBrown@gmail.com
 
HOSTS:
 
Amy Brown // RadioAmy.com // @RadioAmy
 
Kat Vanburen // @KatVanburen // @YouNeedTherapyPodcast // YouNeedTherapyPodcast.com

See omnystudio.com/listener for privacy information.

Do This If You’re an Over-thinker + How to Find Joy in the 'Un-Fun' (5th Thing)

Amy reads & responds to listener emails covering personal topics like how Al-Anon can bring peace to loved ones of alcoholics, practical tips for supporting a parent through cancer treatments, an encouraging eating disorder recovery update, the role gratitude plays in tough times, a book recommendation and a new wine some of you may want to try!
 
Shop cute things & support Haiti HERE (use code AMY20 for 20% off)
 
HOST: Amy Brown // RadioAmy.com // @RadioAmy

See omnystudio.com/listener for privacy information.

Amy Answers Emails: Al-Anon Advice, Cancer Support, Eating Disorder Progress, Gratitude & More

OUTWEIGH: “She spent decades caring for everyone else. But at 62, Lisa finally learned how to care for herself.”

Meet Lisa.

For over 20 years, Lisa felt trapped in a relentless food and diet prison. Food carried the weight of shame and guilt, and she was stuck in the endless cycle of dieting, losing, and regaining.

And after the heartbreaking loss of her husband, Lisa poured herself into being a caretaker, forgetting entirely what it looked like to care for herself.

Diets had eluded her.
She felt helpless and isolated, unsure if freedom was even possible.
And she was tired of the Weight Watchers cycle—knowing another round of restriction wasn’t the answer.

But deep down, Lisa had hope. She knew there had to be a better way to heal her relationship with food, her body, and herself.

That’s when Lisa made the decision to commit to herself for the first time in decades.

She took a leap of faith and began her journey to heal her body and mind—not through dieting, but through transformation of her brain.

And the results? Nothing short of life-changing.

In this inspiring interview, Lisa shares:
How she found life again after the loss of her husband.
Why ditching the diet mentality was the key to her freedom.
How, at 62 years old, she reclaimed her health, her confidence, and her groove!

Lisa’s story is proof that it’s never too late to start again—and that freedom is possible at any age.

 
HOST: Leanne Ellington // StresslessEating.com // @leanneellington
 
To learn more about re-wiring your brain to heal from the all-or-nothing diet mentality for good....but WITHOUT restricting yourself, punishing your body, (and definitely WITHOUT ever having to use words like macros, low-carb, or calorie burn) check out Leanne's FREE Stressless Eating Webinar @ www.StresslessEating.com

See omnystudio.com/listener for privacy information.

Getting Her Groove Back at 62: A Story of Healing, Strength, and New Beginnings After Losing Her Husband (Outweigh)

Amy & Kat talk cookie logs + tattoo removal + a touching listener exchange about finding hope during hard times. Today’s main topic? Subtle habits that make people secretly respect you more — simple, impactful things that align your words and actions, help you stay grounded, and make genuine connections!! Plus, if you're looking to drink less this holiday season, listener Amanda shares a sparkling non-alcoholic beverage that Amy’s already ordered to try.
 
TODAY’S QUOTE:
“Hard times shape us more than we realize. We either become a reflection of our pain or a reflection of our hope.” — Bob Goff
 
P.S. Don't forget — today’s the last day to shop 'Amy's Picks' from The Shop Forward for guaranteed Christmas delivery! Use code AMY20 for 20% off and support Haiti (100% of the proceeds will be donated!)
 
Call us: 877-207-2077
 
Email: 4ThingsWithAmyBrown@gmail.com
 
HOSTS:
 
Amy Brown // RadioAmy.com // @RadioAmy
 
Kat Vanburen // @KatVanburen // @YouNeedTherapyPodcast // YouNeedTherapyPodcast.com

See omnystudio.com/listener for privacy information.

Subtle Habits That Make People Respect You More (5th Thing)

Amy takes a heartfelt trip down memory lane after reading through some old emails. As she was searching for a recipe, in honor of her mom's birthday, she came across emails that made her laugh, cry and reflect—including a scary moment when her dad went missing for a week. Amy also talks about the concept of “toxic gratitude,” inspired by a recent newsletter from Mike Foster. Hope you enjoy listening and the Cherry Berries on a Cloud recipe is below....you won't regret for one second making this!! 

Cherry Berries on a Cloud
 
6 egg whites
1 tsp, cream of tartar
¼ tsp. salt
 
Beat until frothy, add 1 cup sugar. Beat until stiff (about 15 minutes). Spread in a 9 x 13
pan. Bake for 60 minutes at 275 degrees, turn heat off and leave in the oven for 12 hours.
 
8 oz cream cheese
1 cup sugar
1 tsp vanilla
Cream these ingredients after 12 hours. (Or, if you will be pressed for time after the
12 hours, you can go ahead with this step adding the whipped cream and marshmallows
and keep refrigerated until time for cloud to come out of oven)
2 cups miniature marshmallows
16 oz whipping cream – whipped
Fold into creamed ingredients. Then spread it over the egg white cloud. Refrigerate for 8 hours!
 
2 cups strawberries – can use unsweetened frozen
1 can cherry pie filling
1 tsp lemon or lime juice
Use as topping
 
 
 
HOST: Amy Brown // RadioAmy.com // @RadioAmy

See omnystudio.com/listener for privacy information.

Tears, Reflection, Rethinking Gratitude & Cherry Berries on a Cloud

OUTWEIGH: As we close out the year, it’s easy to fall into the trap of measuring our worth by the scale or the “perfect” body we never quite achieved. In this episode of Outweigh, we’re challenging that narrative head-on. Instead of focusing on what your body didn’t accomplish, let’s celebrate the deeper, more meaningful wins that have nothing to do with a number. From emotional growth and boundary-setting to moments of self-compassion and courage, these are the victories that truly matter—and they’re worth so much more than any dress size or diet goal.
 
Join Leanne as we shift our perspective and embrace the idea that real success isn’t about meeting some external standard, but about showing up for yourself with kindness and understanding. It’s time to acknowledge how far you’ve come, even if the scale doesn’t tell the story you expected. Let’s end the year not with judgment and regret, but with genuine pride in who we are becoming—beyond the scale, beyond the body, and beyond the old ways of measuring our worth.
 
HOST: Leanne Ellington // StresslessEating.com // @leanneellington
 
To learn more about re-wiring your brain to heal from the all-or-nothing diet mentality for good....but WITHOUT restricting yourself, punishing your body, (and definitely WITHOUT ever having to use words like macros, low-carb, or calorie burn) check out Leanne's FREE Stressless Eating Webinar @ www.StresslessEating.com

See omnystudio.com/listener for privacy information.

Ending the Year with Self-Compassion: Reflecting and Celebrating Wins Beyond the Scale (Outweigh)

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is: “You can be healing and feel broken at the same time. Healing isn’t a destination we reach where we are perfect and at peace all the time. Healing is a journey that involves accepting and embracing ourselves as we break, as we heal, and as we reconstruct.” This quote resonated with Amy and she finds so much comfort with the words: “healing isn’t a destination.” 
 
Today’s chat is based on emails from McKenzie (family drama + people pleasing + feeling lighter after setting a boundary + 5 myths of friendship), Suzanne (microbladed brows by Meegen + seeing the rainbow after the storm), Ann (tips for saving money + how to get your phone back if you lose it + the ZARA pants you need in your life), and Shannon (a reminder to find a way to give yourself a break from day to day life. What does that look like for you?? For Shannon it’s a trip to do some good hiking!!)
 
The ‘You Need Therapy Podcast’ episode about the 5 Myths of Friendship
 
Beauty By Meegen for Micro-bladed Brows 
 
Call us: 877-207-2077
 
Email: 4ThingsWithAmyBrown@gmail.com
 
HOSTS:
 
Amy Brown // RadioAmy.com // @RadioAmy
 
Kat Vanburen // @KatVanburen // @YouNeedTherapyPodcast // YouNeedTherapyPodcast.com

See omnystudio.com/listener for privacy information.

An ADHD Journey Through Healing, Style Tips, and Other Fun Topics (5th Thing)

Are you going through hard things...feeling confused by it all and like you've just been thrown out in the middle of the ocean all alone wondering if you'll ever find your way back to shore? Well, this podcast is a community that is here for each other with all kinds of reminders that you're not alone. Amy especially feels this when she gets to meet y'all face to face and when she reads your emails. Today's episode is from our community!!!! All Things are emails from listeners that are currently in hard times or have made it to the other side - so yep - these stories are from someone just like you that listens to the podcast. Hope you enjoy this special episode!!! 
 
HOST: Amy Brown // RadioAmy.com // @RadioAmy
 
Send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com!

See omnystudio.com/listener for privacy information.

Real Stories, Real Hope: Listener Emails That Inspire

OUTWEIGH: In this episode of Outweigh we’re tossing out the tired “New Year, New You” playbook. Instead of sprinting into another year burdened by rules, restrictions, and impossible goals, we’re exploring what it looks like to trade stress for self-compassion and external pressure for true inner alignment. Rather than chasing some perfect version of yourself, what if you focused on creating your happiest year yet?
 
Join Leanne as she talks through why traditional resolutions often fail—and how shifting your priorities from “being better” to actually feeling better can completely transform how you approach the year ahead. Let’s make room for experiences, joy, and nourishment of the mind, body, and soul—no more ‘shoulds,’ just genuine happiness.
 
HOST: Leanne Ellington // StresslessEating.com // @leanneellington
 
To learn more about re-wiring your brain to heal from the all-or-nothing diet mentality for good....but WITHOUT restricting yourself, punishing your body, (and definitely WITHOUT ever having to use words like macros, low-carb, or calorie burn) check out Leanne's FREE Stressless Eating Webinar @ www.StresslessEating.com

See omnystudio.com/listener for privacy information.

Throw Out the Checklist: Starting the Year on YOUR Terms (Outweigh)

POP-UP SHOP FOR HAITI. Details & RSVP HERE!!
 

Link to tickets for the ‘4 Things’ LIVE in Nashville at Franklin Theater HERE
 
 
Thank you licensed therapist, Kat Defatta, for joining us with her wisdom. You can find her on Instagram: @Kat.Defatta+ @YouNeedTherapyPodcast.
 
Best places to find more about Amy: RadioAmy.com + @RadioAmy
 
Send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com
 

4 Things Gratitude Journal 3.0 (all proceeds to education in Haiti):
https://www.theshopforward.com/products/4-things-gratitude-journal-3-0

See omnystudio.com/listener for privacy information.

This One Thing Will Save You From An Argument (5th Thing)

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