What if you could cut through the noise in your brain, quiet the voices of doubt, unworthiness, or "not enoughness" & truly change the game for yourself? Amy’s hope for anyone listening to this is that you can finally start living the full & beautiful life that you deserve!! The LIVE shows from Nashville were truly so special & being in person was such an amazing energy...you'll feel it through your headphones!

FIRST THING: You are not crazy in feeling unworthy & you are not alone - with self-image scientist, @LeanneEllington 

SECOND THING: There are tools that can help you on this journey towards feeling worthy in all areas - with author & writing expert, @AllyFallon 

THIRD THING: You decide your own worth…not anybody else - with musical guest, @BrittneySpencer 

Cowboy Take Me Away by The Chicks

A Hundred Years Old (a Brittney original)

Rainbow by Kacey Musgraves

Outweigh (ft. Stachira) 

**We can't load 3 of the 4 songs Brittney sang on the podcast because of laws/rights/etc… but we left the Outweigh (theme song) up because Amy wrote it…so nobody can sue her for leaving it in. Haha. 

FOURTH THING: You are worthy of trying whatever it is you’ve been scared to try because “trying is cool” & you deserve to give it a go - with licensed therapist, @Kat.Defatta (also host of @YouNeedTherapyPodcast)

Special thanks to @SoulPathology (Amy's cousin, Amanda) for all of her help & to @GracieMoakler for sharing encouragement through @EmergencyConfetti with audience members that bravely opened up & asked questions!

Check out how cool Emergency Confetti is HERE

Shout out to VIP sponsors:

Biopelle Tensage Intensive Serum 40 (use code: Amy20 for discount on this snail secretion growth factor that Amy is obsessed with) HERE

Zo Skin Health (each person got a face peel from Amy’s fave skin care line) HERE

Taylor Farms (gifted salads for everyone - chopped salads are Amy’s jam) HERE

AlphaTenn Bars (use code: Kat10 for discount - these bars are so yummy) HERE

All of these goodies were inside a Shop Forward & Espwa 4 Things Zipper Pouch - customize your own HERE

LAUGH OFTEN.
SHARE STORIES.
FIND RAINBOWS.
SPREAD JOY.

**So grateful to Moody’s Tire for gifting a set of tires to someone at 3pm AND 7pm…such a special #PIMPINJOY moment at both shows!!!**

PIMPINJOY merch HERE

See omnystudio.com/listener for privacy information.

It was so fun having listeners in the same room to tape this bonus episode!! Cryo Kat shares some quotes and then Amy & Kat answer a couple of questions from listeners: Vanessa wants to know how to find her worth outside of a career title and Hannah asks about handling ADHD without medication. 

The 7pm 5th Thing LIVE will load next Tuesday! 

Shout out to VIP sponsors:

Biopelle Tensage Intensive Serum 40 (use code: Amy20 for discount on this snail secretion growth factor that Amy is obsessed with): 
https://biopelle.com/tensage-growth-factor/intensive-serum-40/ 

Zo Skin Health (each person got a face peel from Amy’s fave skincare line):
https://zoskinhealth.com 

Taylor Farms (gifted salads for everyone - chopped salads are Amy’s jam):
https://www.taylorfarms.com 

Alpha10 Bars (use code: Kat10 for discount - these bars are so yummy): 
https://alphatennbar.com/collections/all 

All of these goodies were inside a Shop Forward & Espwa 4 Things Zipper Pouch - customize your own HERE!
 

HOSTS:
@RadioAmy
@Kat.Defatta
@YouNeedTherapyPodcast

RadioAmy.com

4ThingsWithAmyBrown@gmail.com to send questions or feedback in about the 5th Thing!

See omnystudio.com/listener for privacy information.

OUTWEIGH: Certified eating disorder coach Kristie Amadio is our guest today. After 14 years of battling her eating disorder and seeking treatment in both Australia and New Zealand—where she was told she was ‘chronic’ and should expect to struggle with food and body image issues for the rest of her life—Kristie flew to America for intensive treatment and made a full recovery. Kristie was stunned by the gap and unequal access to support and resources both here and overseas, so she resolved to make cost effective support available to everyone, no matter where they lived. By working online and living with people in recovery all around the world, Kristie Amadio is adding a new dimension to the platform used to treat eating disorders. 

“All you need is to have the curiosity of what it would be like to not have an eating disorder in order to start your journey to recovery.” - Kristie Amadio 

Learn more about Kristie’s work here: 

https://www.recoveredliving.com 

Kristie’s Tedx Talk:

https://www.youtube.com/watch?v=8ut3rxb1nwc 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

To contact Amy about Outweigh: hello@outweighpodcast.com

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family.

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

Amy and her cousin, Amanda, sat down on her bed to talk about all kinds of things with you: 

-Amy’s crazy dog ate her vision board & all of Amanda’s vitamins (including melatonin) 
-The super cute Zara suits that you need (in white, pink or orange!) 
-Calm gummies & Cleanse More (good sleep & good elimination) 
-Falafel (shout out CAVA) 
-Judy the Angel (divine moments when Amanda’s mom was passing) 
-Stachira & Stevenson (kids really do listen to us)
-Soul Sessions (Amanda’s new podcast COMING SOON!!)
-Dear Edward (new show on Apple+ that they just started watching)
-Process not perfection breads progress (Amanda’s wisdom for the day) 
-It’s all part of the plot (what younger people are saying about life events)
-It’s okay to not be okay (preach!!!) 
-Choosing things for yourself (like abundance, love and connection) 
-Positive language (flipping the narrative to be more positive instead of negative)
-& More ;) 

Amanda’s IG & website:
@SoulPathology 
www.SoulPathology.com 

Best places to find more about Amy: RadioAmy.com + @RadioAmy 

Link to 3pm tickets for ‘4 Things’ LIVE in Nashville at Franklin Theater HERE!

See omnystudio.com/listener for privacy information.

“Can we stop screwing around and just frost the whole pop tart? We have the technology!” This is a quote that Amy feels at her core. However, Kat, brings a more serious quote about seeking peace for yourself instead of trying to change others!!! Deep! Then Amy & Kat chat about all kinds of things from hiding important documents in the freezer, to end of life thoughts about being so difficult to please, to cheering on our people, to Amy’s dad putting bourbon in her bottle, what Amy is supposed to call her in-laws now that she’s no longer going to be married, because they will always be in her life……and more!!!

Hope you enjoy and have the day you need to have!

Send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com 

Best places to find more about Amy: RadioAmy.com + @RadioAmy 

And more Kat:
@Kat.Defatta 
@YouNeedTherapyPodcast 

Link to 3pm tickets for ‘4 Things’ LIVE in Nashville at Franklin Theater HERE!

See omnystudio.com/listener for privacy information.

Kat joins Amy to help her share something that has not been a secret, but that she has kept private so she could heal and take care of her family. She is so grateful for the love and support during this difficult season and hopes that this glimpse into her life will help others going through something similar feel less alone. 

Send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com 

Best places to find more about Amy: RadioAmy.com + @RadioAmy 

And more Kat:
@Kat.Defatta 
@YouNeedTherapyPodcast 

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

Link to 3pm tickets for ‘4 Things’ LIVE in Nashville at Franklin Theater HERE!

See omnystudio.com/listener for privacy information.

Well, this episode is fun!! Amy & Kat talk about all kinds of things: pure happiness, Amy’s colonoscopy, Kat’s weird encounter watching a woman peel an avocado like a potato, a medication mishap, an OBGYN experience that may not be normal, and more!!

Hope you enjoy and have the day you need to have!

Send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com 

Best places to find more about Amy: RadioAmy.com + @RadioAmy 

And more Kat:
@Kat.Defatta 
@YouNeedTherapyPodcast 

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

Link to 3pm tickets for ‘4 Things’ LIVE in Nashville at Franklin Theater HERE!

See omnystudio.com/listener for privacy information.

OUTWEIGH: Curious if you have an eating disorder? Do you actually have to talk to a professional to find out, or is there a way you can figure it out on your own? Amy is joined by Kat Defatta (licensed therapist that specializes in eating disorders & host of You Need Therapy podcast) to answer these questions. We hope this episode encourages you to take inventory of your relationship to food (and your body) and that you never feel alone in your thoughts or any shame about your behaviors!!

Where to find more Kat:

@YouNeedTherapyPodcast

@Kat.Defatta 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

To contact Amy about Outweigh: hello@outweighpodcast.com

See omnystudio.com/listener for privacy information.

There is neuroscience behind manifestation!! Sandra Grahame is our expert guest who answers that for us today along with sharing how we can create a meaningful + aligned vision board for ourselves and even how we can create a daily manifesting practice! 
After transforming her own financial situation, Sandra landed herself on Oprah and her business took off from there. She's the CEO of SmartCookies (where they do courses, sell these adorable vision kits and more!), she's co-authored 2 books, been featured on the Today Show, The New York Times...the list goes on! She has spent the last 13 years helping thousands of women achieve life changing financial goals. We love this quote from her: "when we get honest about our dreams and our money and support one another...we become richer together, and there's nothing that can stop us!" 

Sandra is a big believer in creating a vision and manifesting dreams....especially encouraging groups of women to rally and do so because everyone is WORTHY of full and beautiful life....we are so thankful for her wisdom. She also does '4 Things Gratitude' and shares 4 things she's currently thankful for! 
Sandra is @SmartCookiesCollective on Instagram and you can go to SmartCookies.com to learn more about her work + see her beautiful vision board kits!!
Don't forget to email 4ThingsWithAmyBrown@gmail.com to enter the Vision Board Kit GIVEAWAY!
4 Things Gratitude Journal:https://www.theshopforward.com/products/4-things-gratitude-journal-3-0

Custom 4 Things Tote:https://www.theshopforward.com/products/4-things-custom-tote-bag 

See omnystudio.com/listener for privacy information.

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.

OUTWEIGH: Amy starts off with a clip from Kat Defatta's 'You Need Therapy' podcast that went up this week where she processes diet culture and anti-diet culture's wildly polarizing content that has left many of us very, very confused. It's so good!!! You can listen to Kat's full episode called "NEDA Week: Diet Culture vs. Anti Diet Culture" linked HERE!   

Without judgment, Amy encourages you to take note of all the fears diet culture has given you about food. Journal what it would feel like to have a drama-free relationship. What would you do with all the brain space you would get back if you stopped obsessing about food? Our desire is for all of us to feel more peaceful around food and our bodies. 

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

Link to ‘4 Things’ LIVE in Nashville at Franklin Theater HERE.

Best places to find more about Amy: RadioAmy.com + @RadioAmy

To contact Amy about Outweigh: hello@outweighpodcast.com

See omnystudio.com/listener for privacy information.

Many of us don’t realize that we are inadvertently giving power to negative words even when we are trying to be positive because our brains have a negative bias! Amy is personally working on removing innocent negative words from her vocabulary, so she is sharing positive swaps to consider! 

Are you doing the best type of self-care for your personality? Amy talks with us about a self-care workshop she went to last weekend that used the enneagram to help people come up with the best self-care routine! Amy also shares 4 tips for a happy life and the key to succeeding in life!! 

Link to the top 5 free enneagram tests: www.enneagramgift.com 

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

Link to ‘4 Things’ LIVE in Nashville at Franklin Theater HERE.
 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

Send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com

See omnystudio.com/listener for privacy information.

“The one who falls and gets up is stronger than the one who never tried. Do not fear failure but rather fear not trying.”  ― Roy T. Bennett

Trying something new may:
-Increase your self-confidence 
-Open doors to enlightening experiences
-Improve your memory, mood and motivation
-Increase your adaptability and agility
-Also, when we experience something new and like it, our brain triggers a release of dopamine. 

Why is it hard to try new things?
-Humans are often afraid of the unknown. 
-Familiar things are more comfortable and easier.
-Trying new things requires a lot of effort and courage. 

Amy & Kat want to do a “Trying Is Cool” challenge!! Are you in??

Some ideas of things to try:
Bungee jumping 
Improv class 
Hip hop dance class 
Pottery class
Any new habit (daily journal, alarm, meditation)
Going somewhere alone 
A tik tok dance
Cooking/baking (host a cooking night at house?)
Cryotherapy 
Murder mystery party
New book 

Arthur Ashe says: “Start where you are. Use what you have. Do what you can.” 

Palliative care nurse Bronnie Ware recorded the top 5 regrets she heard from her patients as she cared for them at the end of life:
•"I wish I'd had the courage to live a life true to myself, not the life others expected of me."
•"I wish I hadn't worked so hard."
•"I wish I'd had the courage to express my feelings."
•"I wish I had stayed in touch with my friends."
•"I wish that I had let myself be happier."

Link to Glow Cube HERE

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.

OUTWEIGH: It is estimated that over 30 million Americans will have an eating disorder in their lifetime, and something you may not be aware of is that In the United States, eating disorders are the second most fatal mental illness, surpassed only by opioid use disorder. Both of those stats are wild. 

It's National Eating Disorder Awareness Week, so NEDA and other organizations will spend the week focusing on people with eating disorders and educating others about eating disorders — both of which are key to change. We highly encourage you to check out the NEDA website for info, tools, support, helplines, etc... It is: nationaleatingdisorders.org 

5 Mental Health Self-Help Ideas for you to keep in your back pocket:
-Try Mindfulness
-Keep a Gratitude Journal
-Focus on Sleep
-Soak up Uncomplicated Relationships (for example, your pets!!)
-Tap Into Your Creativity

If you're here because you're curious about whether or not you even have disordered eating behaviors, Mental Health America has an eating disorder test up on their website - the link will also be in the show notes. This test can't diagnose an eating disorder, but it can help you understand where you are. So looking into where you fall with this screening tool could be helpful. 

Eating Disorder Test:
https://screening.mhanational.org/screening-tools/eating-disorder/ 

Sending hugs to everyone. You are not alone. And we hope you get the support you need! 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

To contact Amy about Outweigh: hello@outweighpodcast.com 

See omnystudio.com/listener for privacy information.

Amy shuts down when it comes to finances, so she was excited for this chat with personal finance expert Paco de Leon. They talk about the roots of our financial fears, money saving tips, why it feels so good to spend money, joint accounts vs. separate accounts in relationships, emergency funds and so much more!! Changing your relationship with money starts by first examining your thoughts, beliefs, biases, and emotions around money. Paco believes you can’t change your relationship with money until you acknowledge the role those things have played on your views and beliefs on money. Paco, the author of Finance for the People: Getting a Grip on Your Finances and host of ‘Weird Finance’ podcast. Learn more about her work at TheHellYeahGroup.com and she is @TheHellYeahGroup on IG. 

Link to tickets for the ‘4 Things’ LIVE in Nashville at Franklin Theater HERE!!

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

This unknown quote is so good: “It's okay to be a glow stick. Sometimes we need to break before we shine.” 

The Four Agreements:
Be impeccable with your word. 
Don't take anything personally. 
Don't make assumptions. 
Always do your best. 

Listener emails from Taylor (about encouragement) and Laney (sharing book recommendations!) 
A celebrity once ate potatoes for two weeks straight as they opened up about the pressures society puts on bodies, so this got Amy & Kat talking about all the different ways to eat potatoes, and what their last meals would be before they die??

Speaking of dying…Alexander the Great’s three dying wishes are inspiring:

Only the very best doctors should carry my coffin: To show that even the best doctors are powerless to cure in front of death.

Scatter my wealth on the road to the graveyard: So everybody can see that riches gotten on earth, stay on earth.

Leave my hand hanging in the wind for everyone to see: To show we are born empty-handed and we leave empty-handed.

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

Link to ‘4 Things’ LIVE in Nashville at Franklin Theater:
https://secure.franklintheatre.com/websales/pages/info.aspx?evtinfo=370547~cfe40b7d-1c56-4c4b-b937-600bdd7c5904 

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

See omnystudio.com/listener for privacy information.

OUTWEIGH: Do you feel guilty if you crave something? Well, this is your permission to stop that. You should never feel guilty for craving anything. Laura Lea Bryant is Amy’s guest today and she is all about normalizing cravings!! We need to learn to pay attention to our body and what it’s asking for. It’s also important to keep in mind that it’s natural for cravings to ebb and flow…especially if you’re dealing with heartache, grief, loss or stress. Laura Lea explains why we might be craving certain things depending on our situation/heartache + how cooking can be a part of the healing process! Amy shares that she doesn’t like to cook much, but she made soup (chili) the other day and it was surprisingly therapeutic for her…recipe linked below!

Creamy White Chicken Chili: https://www.halfbakedharvest.com/creamy-white-chicken-chili/

Laura Lea Bryant

Holistic Health and Heartache Consulting

@lauraleabalanced

www.llbalanced.com

Best places to find more about Amy: RadioAmy.com + @RadioAmy

To contact Amy about Outweigh: hello@outweighpodcast.com 

See omnystudio.com/listener for privacy information.

Have you experienced a divorce, heartache, loss, or any stressful event? Amy’s guest, Laura Lea Bryant, is passionate about helping people (especially women) heal from heartache & stress, holistically. After experiencing a divorce and several difficult breakups, Laura Lea combined her food knowledge and experience with scientific theories on grief, to create offerings that help women relieve the physiological and psychological symptoms of heartache.

Laura Lea Bryant is a Certified Holistic Chef with over 10 years of experience in the wellness industry. She has hosted hundreds of people in her cooking classes over the years, teaching her community how to eat well for both health and pleasure. Laura Lea has written two best-selling cookbooks, The Laura Lea Balanced Cookbook and Simply Laura Lea, and her third cookbook will launch in the late Spring of 2023. Her third book, Recipes for an Aching Heart, reflect Laura Lea’s most recent business venture. You can learn more about Laura Lea and her work at www.llbalanced.com!!

Laura Lea Bryant
Holistic Health and Heartache Consulting
@lauraleabalanced
www.llbalanced.com 
 
Best places to find more about Amy: RadioAmy.com + @RadioAmy 

Details & RSVP link for the 'Pop Up Shop For Haiti' Flash Sale HERE!
 

Link to the LIVE in Nashville at Franklin Theater HERE!
 

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.

Do you see relationships through the lens of love? It’s Valentine’s Day so we have a lot of fun quotes to celebrate…such as this one from Will Ferrell: “Before you marry a person, you should first make them use a computer with slow Internet service to see who they really are.” Also discussed: best candy ever, starving for salvation, how certain prolonged emotions affect our organs (ex. worry weakens your stomach), staying aware of your mood (+ other ways you can take better care of yourself!!), Chick-fil-a’s new cauliflower sandwich, and more!!!! It’s a jam packed episode with Amy & Kat. Hope you enjoy!!!

POP-UP SHOP FOR HAITI. Details & RSVP Here:
https://www.eventbrite.com/e/pop-up-shop-for-haiti-an-espwa-pimpinjoy-flash-sale-tickets-529336358297?aff=ebdssbdestsearch 

Link to ‘4 Things’ LIVE in Nashville at Franklin Theater: https://secure.franklintheatre.com/websales/pages/info.aspx?evtinfo=370547~cfe40b7d-1c56-4c4b-b937-600bdd7c5904 

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

See omnystudio.com/listener for privacy information.

OUTWEIGH: Amy has had many disordered eating behaviors over the last 25 years, binge eating being one of them. A couple of questions Amy had early on in her recovery from binge eating were: "What is the difference between binge eating and overeating?" and "How can I tell the difference between the voices of my lower brain (that causes binges) and my higher brain (that could stop me from the binges)?" She answers both of those questions from her personal experience and the tools that worked best for her. 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

To contact Amy about Outweigh: hello@outweighpodcast.com

See omnystudio.com/listener for privacy information.

There's not just one secret to happy relationships with others and ourselves, but prioritizing our self-care, not being sleep-deprived, and good self-esteem can help. Amy digs deeper into those 3 things in this OG 4 things episode, as for the 1st thing though, Amy shares a relationship trick called the 5-to-1 Ratio that relationship experts swear by!! Hope you enjoy this episode and it helps you take better care of yourself so that you can, in turn, have better relationships with others!!

Link to tickets for the ‘4 Things’ LIVE in Nashville at Franklin Theater: https://secure.franklintheatre.com/websales/pages/info.aspx?evtinfo=370547~cfe40b7d-1c56-4c4b-b937-600bdd7c5904 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

Send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com 

See omnystudio.com/listener for privacy information.

Do you have an “emergency outfit” that you keep ready to go? Want a way to feel instantly better? Do you have jeans that you’re holding onto that you need to get rid of? Have you ever had a jean burning ceremony? All of these things (and more!!!) are addressed today and let’s just say that we are worried for Kat’s clients on her “leggings day” Lol. 

Today’s Quote:
“The key to looking amazing is looking like crap most of the time!”

Friendly Reminder: 
“Anything that costs you your mental health is too expensive!!”

Amy and Kat also go over some listener emails!! 

Link to tickets for the ‘4 Things’ LIVE in Nashville at Franklin Theater:
https://secure.franklintheatre.com/websales/pages/info.aspx?evtinfo=370547~cfe40b7d-1c56-4c4b-b937-600bdd7c5904 

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

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

See omnystudio.com/listener for privacy information.

OUTWEIGH: Knowing you are not the only person in the world struggling with food & body image is comforting. Patrick Custer (host of Rooted Recovery Stories podcast) is Amy’s guest today & passionate about reminding people that they are NOT ALONE in disordered behaviors. He shares a little bit of his story & Amy encourages people to check out his podcast as another resource. Details & link below: 

Rooted Recovery Stories podcast is all about bringing you stories of hope, healing & triumph over the bondage of addictions, mental health struggles, trauma & dysfunctional family systems. Courageous storytellers have chosen to live their journey out loud in order to show others that they don’t have to suffer in silence. The stories you will hear are raw, real and may involve graphic and triggering content. This podcast is brought to you by Promises Behavioral Health’s Rooted Alumni Community.

Link: https://www.promises.com/rooted-recovery-stories/ 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

To contact Amy about Outweigh: hello@outweighpodcast.com

See omnystudio.com/listener for privacy information.

Red Flags Part 2! Last week, Amy & Katherine Cox (Cryo Kat) went over 13 red flags to look out for in relationships, so this week they’re following up with how to know when something is for you + more warning signs to keep in mind + money red flags!

When something is for you:
-it will bring clarity & alignment to your life, not chaos & confusion.
-you won’t feel the need to beg, convince or force…things will feel grounded & safe.
-it will feel healthy & supportive, not toxic & destructive.
*check out the full post about this from @alex on instagram - it’s so good!!!

Quotes we love from this chat:
“Fall In love with people you love yourself around.”
“People who can’t communicate think everything's an argument!”
“Indecision is a decision.”
“If you settle for crumbs, you’ll always be starving!”

Money red flags to watch for in a potential partner:
They’re not willing to talk openly about finances.
They use money to control you. 
They make you feel embarrassed about your financial situation. 
They’re overly flashy. 
They don’t tip.
They lie about money.

Other warning signs:
Love Bombing
Imbalance of power
Stonewalling
Drama
Keeping a scorecard

Link to tickets for the ‘4 Things’ LIVE in Nashville at Franklin Theater:
https://secure.franklintheatre.com/websales/pages/info.aspx?evtinfo=370547~cfe40b7d-1c56-4c4b-b937-600bdd7c5904 

Best places to find more about Amy: RadioAmy.com + @RadioAmy 

Send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com

See omnystudio.com/listener for privacy information.

Do vision boards really work? YES!!! Amy shares how hers is already coming true and we are only one month into the year! This all might sound quite mystical, but vision boards are in fact rooted in neuroscience. Neuroscientist Dr Tara Swart explains: "Looking at images on a vision board primes the brain to grasp opportunities that may otherwise go unnoticed. That’s because the brain has a process called ‘value-tagging’ which imprints important things onto your subconscious and filters out unnecessary information.”

Today’s quote: 
“The phrase: ‘Don’t take this the wrong way has 0% success rate!’” This quote led to Amy and Kat also discussing unsolicited advice and how that is actually a form of judgment. 

Amy and Kat also read some listener emails about Undo The Booze and God having different plans for you when something falls through that you were really looking forward to! 

Link to tickets for the ‘4 Things’ LIVE in Nashville at Franklin Theater:
https://secure.franklintheatre.com/websales/pages/info.aspx?evtinfo=370547~cfe40b7d-1c56-4c4b-b937-600bdd7c5904 

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

See omnystudio.com/listener for privacy information.

OUTWEIGH: If you are struggling with constant thoughts about food—you are not alone. Amy shares some things that worked for her in stopping the neverending thoughts about food. You deserve to think about other things…so listen and add these tips to your tool box of recovery! 

Link to tickets for the Amy’s ‘4 Things’ LIVE in Nashville at Franklin Theater:
https://secure.franklintheatre.com/websales/pages/info.aspx?evtinfo=370547~cfe40b7d-1c56-4c4b-b937-600bdd7c5904 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

To contact Amy about Outweigh: hello@outweighpodcast.com

See omnystudio.com/listener for privacy information.

What are red flags in a relationship? They’re warning signs that there might be unhealthy patterns/behaviors between you and your partner or someone else. Amy and her friend Cryo Kat (Katherine Cox) go over 13 different red flags, yellow flags vs. red flags, and how to approach red flags in a relationship. Cryo Kat has a very personal story of how multiple red flags were right in front of her face and she didn’t/couldn’t even see them at the time…so much so that she married the guy. They have since gotten divorced, so this conversation will hopefully spare others from getting into a similar situation + create awareness + also encourage some self-reflection (because maybe we are a red flag, not someone else!!!) 

And remember: your body (energy) will tell you before your brain will about how you’re connecting with someone…you just have to listen! 

Link to tickets for the ‘4 Things’ LIVE in Nashville at Franklin Theater: https://secure.franklintheatre.com/websales/pages/info.aspx?evtinfo=370547~cfe40b7d-1c56-4c4b-b937-600bdd7c5904 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

Send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com

See omnystudio.com/listener for privacy information.

“Every year you make a resolution to change yourself. This year, make a resolution to be yourself.” - Unknown

Being able to BE YOURSELF is knowing your story, owning your story, and acknowledging what you bring to the table in your relationships. What is part of YOU being YOU that can overflow into someone else’s life when the time is right? This isn’t something to force…just encouraging us to be open to the idea of OVERFLOW (which is something we talked about on the ‘5th Thing’ last week!) 

Amy reads an email update from our precious listener Ithzel and how another podcast listener OVERFLOWED into her life. Ithzel’s words are also going to OVERFLOW into your ears as you listen to it. It is a very amazing note!!!

4 Things Gratitude Journal:
https://www.theshopforward.com/products/4-things-gratitude-journal-3-0

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

See omnystudio.com/listener for privacy information.

OUTWEIGH: Did you know snapping a rubber band on your wrist can help stop a negative pattern in the brain? Did you know you can create more self-acceptance by consistently saying 3 things in the mirror that you like about yourself? Did you know creating new habits in the brain might be more beneficial to your recovery than working through emotions?
 
Amy is answering these questions with her expert guest, Sheri Rowney, certified LENS (neurofeedback) practitioner & owner of Harmonized Brain Center. 
 
‘Brain Over Binge’ (by Katheryn Hansen) is a book that was instrumental in Amy’s recovery from a very grueling binge, restrict, purge cycle. Amy & Sheri also talk about this quote from the book:
 
“I never want to discourage anyone from resolving issues in their lives, but I do want binge eaters to avoid working endlessly on other problems and emotions without ever addressing the habit in the brain.” - Brain over Binge 2nd Edition, pg. 243
 
To learn more about Sheri and her work click the link below:
https://harmonizedbraincenterstn.com/about/ 
 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

To contact Amy about Outweigh: hello@outweighpodcast.com

See omnystudio.com/listener for privacy information.

Do you feel like your brain is half asleep at times? Well, it might be!! Amy’s neurofeedback therapist, Sheri Rowney, is on to talk about our brains!! Sheri is the owner of Harmonized Brain Center and is one of the most experienced & knowledgeable LENS therapists in the country. Sheri talks about: what LENS is (low energy neurofeedback), why water is so important for our brains, how “covid brain” is putting our brains to sleep, ADHD, the impact of positive thinking when it comes to rewriting the brain, foods that are good for your brain and more! Sheri also does ‘4 Things Gratitude’ with Amy!

Link to Sheri's website HERE!

 
Best places to find more about Amy: RadioAmy.com + @RadioAmy
 
Send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com 

See omnystudio.com/listener for privacy information.

Amy found the perfect clone to an expensive perfume that is so much cheaper…you need this in your life!! Today’s Quote: “A dream written down without a date becomes a goal. A goal broken down into steps becomes a plan. A plan backed by action becomes reality.” - Unknown
 
Since “trying is cool” Amy & Kat share a thread from @MikeFoster2000 called: “SOME THOUGHTS ON THOSE WHO TRY.” Such a good reminder to keep showing up for yourself even if something you put out into the world fails. Speaking of trying things…Amy’s going to do another LIVE podcast event. The date and location will be announced this coming Friday 1/20.
 
The word OVERFLOW was brought to Amy’s attention from a listener named Ashley Beck that emailed in. Here’s an excerpt: 
 
“I finally listened to your live podcast and wanted to share some hopefully encouraging words about what I walked away with after listening.  The word "overflow" kept coming to me as I was listening.  Each person who spoke: you, Kat, Cristi, all had something to offer from your own life that was able to overflow to those listening. That concept of overflow is such a hopeful one that constantly gives me encouragement when I'm going through difficult times. I guess it's the idea that our pain is not in vain -- that our pain will be redeemed not only in ourselves, but also in the lives of others. We are able to share and at the very least help someone not feel alone, and at the best, help them find their own redemption and healing.”
 
This got Amy & Kat talking about what we all can overflow into someone else’s life this coming year. How can you use part of your story to help someone else? And while Ashley was referring to the LIVE podcast - this doesn’t have to be a public thing - just as a way to overflow into your family, your friends, someone else in your life that might need your story, your encouragement, your hope. 
 
4 Things Gratitude Journal 3.0 (all proceeds to education in Haiti):
https://www.theshopforward.com/products/4-things-gratitude-journal-3-0 
 

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!

See omnystudio.com/listener for privacy information.

OUTWEIGH: How do you handle a man calling you husky? Cryo Kat (Katherine Cox) joins Amy to talk about the time her grandma’s boyfriend called attention to her pregnant body by saying: “Well, aren’t you looking husky!!!” He then proceeded to tell her that his wife didn’t really gain any weight when she was pregnant with all 5 of their kids!! Well, Kat gained 100 pounds while pregnant, so she clearly found his words hurtful and beyond annoying. Kat has also dealt with an ex husband that killed her confidence…it’s almost like her body was never good enough for him…even when she felt her best.

This chat is a friendly reminder to not comment on people’s bodies!! People can even have good intentions with their comment (i.e. complimenting weight loss, but weight loss doesn’t always = good and weight gain doesn’t always = bad!)

If someone does make a comment about your body (or food you’re eating) that you’re not comfortable with…you’re allowed to share your feelings and say that you’d like to change the subject!!

Best places to find more about Amy: RadioAmy.com + @RadioAmy

To contact Amy about Outweigh: hello@outweighpodcast.com 

See omnystudio.com/listener for privacy information.

How do you want to show up in the world? Do you stop to celebrate big & small moments? Amy's friend, Gracie Moakler, just launched Emergency Confetti (something you can use in case of good news!) so that we can easily show up for ourselves and/or for others in a fun way (with cute little poppers!!) to celebrate all of life’s magical moments.
 
Gracie is a 7 on the enneagram + has an entrepreneurial spirit (she calls herself a “googlepreneur”) and she offers encouragement to others that may want to start a business by sharing how Emergency Confetti came to fruition and how she & her husband still make time for themselves with busy careers + 2 kids. 
 
Amy and Gracie also chat about:
-Keeping a gift drawer at your house (you need to do this!!)
-The Glow Cube (link below) 
-Prioritizing nights with your girlfriends
-4 Things Gratitude 
 
When/How To Use Emergency Confetti:
Give as a gift, or keep on hand and be prepared for every occasion, big or small. These kits include two poppers with biodegradable confetti, two clean-up aids (because confetti is fun… until it’s not!), and a reusable tin. Suggested uses: Buying a new home | Job Promotions | Running a marathon | Engagements | Finishing a round of chemo | Two pink lines | Finding the dress | Adoption | Graduations | Congratulating your team | Birthdays | New Beginnings 
 
@emergencyconfetti
www.emergencyconfetti.com 
 
Link to the ‘Glow Cube’ that Amy is obsessed with: https://amzn.to/3X4KNhV 
 
4 Things Gratitude Journal HERE!

 
Best places to find more about Amy: RadioAmy.com + @RadioAmy
 
Send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com

See omnystudio.com/listener for privacy information.

Ever been on a bad date? Do you beat yourself up over bad decisions? Are you feeling hopeless? Do you need good/cute/affordable places to shop? Do you love Harry Potter? Well, this episode is for you…Amy & Kat talk about a lot of random things!

The Quote:

“Good decisions come from experience, and experience comes from bad decisions.” -Anonymous

Kat tells a story about one of the worst dates she’s ever been on. After sharing the quote for this episode, Amy reads an email from Chelsea who opened up about some of her feelings right now (hopeless and angry) and this led to a conversation about identifying our emotions. Knowing what you’re feeling is amazing because that tells you what you need…and there is hope in that.

They also talk about Kat’s recent obsession with Harry Potter, cute places Amy’s been shopping lately, and some goals for the year when it comes to additional resources for the podcast (i.e. a newsletter!!)

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

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!

See omnystudio.com/listener for privacy information.

OUTWEIGH: Do you ever say that a particular food is bad or good? The words we say about food matter!! Dr. Amy Porto (@dr.amyporto) is our expert guest today and she talks with Amy about words that matter when it comes to food because that often extends to what we say about our body…which leads to what we think of our body…and ultimately our self and self-worth. 

Dr. Amy Porto is an anti-diet registered dietitian, nutrition educator, and certified intuitive eating counselor. As an expert in her field with over 20 years of experience, Dr. Porto speaks the truth about nutrition. Her purpose is to disrupt mainstream diet culture with real science, a dash of humor, and a little bit of common sense. She believes you shouldn’t need a PhD to decode food labels at the grocery store. Breaking down complex information about food and nutrition into digestible bite-sized pieces of information is her passion — plus, she loves a good pun. Her ultimate goal is to help you trust your body and reclaim your relationship with food.

Best places to find more about Amy: RadioAmy.com + @RadioAmy

To contact Amy about Outweigh: hello@outweighpodcast.com 

See omnystudio.com/listener for privacy information.

Is this year the end of TikTok in America? @Mosheh (our fave news guy!!) answers this & more of what 2023 may bring when it comes to technology + pop culture + travel deals + the economy. We could listen to Mosheh talk all day…he’s full of so much information & shares in such a digestible, non-biased way! 
 
For all things Mosheh (podcast, socials, newsletter, etc…) check out his Link Tree:
https://www.modigital.live/linktree 
 
Best places to find more about Amy: RadioAmy.com + @RadioAmy
 
Send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com

See omnystudio.com/listener for privacy information.

What’s the last thing that made you cry? Amy & Kat share some of their latest cries: Amy felt her mom watching over her when travel plans went terribly wrong & Kat ended up with cream cheese instead of butter on her bagel…those tears are clearly deeper than cream cheese!! They also talk about the quote below, their vision board plans & more!

Today’s quote is from Gabby Bernstein: “I claim my desires. I hold great visions. I am ready to receive.”

Send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com

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

See omnystudio.com/listener for privacy information.

OUTWEIGH: Amy & Kat Defatta (licensed therapist) do an eating disorder Q&A. Send any questions you may have to hello@outweighpodcast.com. Thanks for listening and Happy New Year!!!

Follow Kat on Instagram: @Kat.Defatta

Follow the podcast Instagram: @YouNeedTherapyPodcast

Have a question, concern, guest idea, something else? Reach Kat at: Kathryn@youneedtherapyodcast.com

Heard about Three Cords Therapy but don’t know what it is? Click here!

Best places to find more about Amy: RadioAmy.com + @RadioAmy

To contact Amy about Outweigh: hello@outweighpodcast.com 

Produced by: @HoustonTilley

See omnystudio.com/listener for privacy information.

When things get tough, are you able to eventually step back to see the bigger picture? Granger Smith shares how he’s had to learn to do that in his life and how his first acting role was portraying a character (Will Brown) that was needed to do the same (in time, learn how to see the good that could come from pain!) 

The movie ‘Moonrise’ came out a couple of weeks ago on PureFlix and is such a powerful story: “After country singer Will Brown's wife passes away, his grief sidelines his career and pushes him away from his young daughter until a bright and talented horse trainer shows him strength, forgiveness and grace to live life again.” 

In addition to playing the main character, Granger wrote all of the songs that accompany the movie. Granger took on this entire project because the script spoke to him, as the main character experiences tragedy and hardships, parallel to his own life!

Granger also does '4 Things Gratitude' with Amy by sharing a book + a tv show + a drink + an Instagram follow that he's currently thankful for!

Link to 'Moonrise' on PureFlix: https://www.pureflix.com/movie/moonrise 

For more Granger: https://www.grangersmith.com & @GrangerSmith on Instagram

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Instead of just one quote today…we got all kinds of fun quotes shared at the top of this episode that led to coversation! Then Amy & Kat chatted multiple emails from listeners..shout out: Donnetta, Emily & Miranda!!! 

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 with the subject "5th Thing".

MOTHER’S DAY SHOPPING TO SUPPORT HAITI:
https://www.theshopforward.com/collections/espwa

See omnystudio.com/listener for privacy information.

OUTWEIGH: Orthorexia in its simplest terms means an obsession with healthy eating, and for people who are not immersed in this field, that may not sound like a bad thing because eating healthy isn’t bad. So, this week, Kat is diving into the topic to bring light to what becoming obsessed with the health and quality of the food we consume can do to our mental health. Someone who develops orthorexia most likely doesn’t start out being obsessed but things can take a turn pretty fast not just due to reasons associated with the individual. This issue is very much connected to our culture and the messaging companies and brands use to attract and illicit business and the manipulation involved in how diet culture sells their ideals and products. So, sit tight and get ready to hear how some of the most popular diets and diet buzz words have created a rise in some of the most stealth disordered eating patterns we are currently seeing today. 

Follow Kat on Instagram: @Kat.Defatta

Follow the podcast Instagram: @YouNeedTherapyPodcast

Have a question, concern, guest idea, something else? Reach Kat at: Kathryn@youneedtherapyodcast.com

Heard about Three Cords Therapy but don’t know what it is? Click here!

Best places to find more about Amy: RadioAmy.com + @RadioAmy

To contact Amy about Outweigh: hello@outweighpodcast.com 

Produced by: @HoustonTilley

See omnystudio.com/listener for privacy information.

Are you able to identify exactly how you are feeling? Having awareness of your feelings is a very important part of managing and/or healing from something going on in your life. Amy’s cousin Amanda Rieger Green (@SoulPathology) is on to talk about feelings, emotions, & more!! 

“The Triple A” (as Amy & Amanda decided to call the process last minute during this chat) is a way to understand and process what you’re feeling:

AWARENESS

ARTICULATION

ACTION

Listen to hear how Amanda recently went through being AWARE that she was feeling sad, how she was able to ARTICULATE that to herself + others, and then how she took ACTION. 

Feelings are hard, so here is a link to the ‘Feelings Wheel’ that Amanda uses: https://feelingswheel.com 

Other things you’ll hear them talk about in this episode:

- Tupac (his song ‘Changes’ is everything!)

- Emotions are not logical

- Amanda’s obsession with peppermint bark

- Why Amy can’t resist something like jalapeño, pimento cheese, & honey popcorn 

- Healing is a journey

- Creating space for yourself & others

- The salty & the sweet of life

- 4 things gratitude 

- & more!

AMANDA’S BIO:
Amanda is a passionate advocate, teacher and thought leader on the crucial intersections of spirituality, human potential, public health and inspiring personal and collective evolution. 

She is a world-renowned teacher and consultant to organizations, leaders, officials, communities, institutions, and seekers looking to practice a more conscious way of leading and creating results.

Amanda empowers clients, reflecting their innate abilities to and through them at these intersections to create tangible, meaningful results on micro and macro scales. She uses her profound abilities as a precognitive combined with strategic, practical business acumen and academic expertise to understand the needs of individuals and varying populations to provide groundbreaking Soul-utions for their unique practical objectives and visionary aims. 

WEBSITE: https://www.soulpathology.com 

INSTAGRAM: @SoulPathology

Best places to find more about Amy: RadioAmy.com + @RadioAmy

Send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is: "Christmas is most truly Christmas when we celebrate it by giving the light of love to those who need it most." - Ruth Carter Stapleton (FYI: she is the youngest sister of President Jimmy Carter, no relation to Chris Stapelton - which was Amy’s first thought!!)

Amy gives a shout out to Kat’s ‘You Need Therapy’ podcast (her Nov 23rd ‘Couch Talks’ episode) and Kat talked about fairly splitting time between families, in-laws, and people you love during the holiday ANNNNND how to handle and prepare for harmful comments about food, body image, and weight during a season heavily influenced by food! Something that also stood out to Amy while listening was: “when emotion comes in…logic turns off” so Amy & Kat break that down a little bit. The episode is called ‘Holiday Help’ and you can listen to it HERE! 

Also discussed in this episode:

• How we will never have it all figured out in life
• A listener email from “Mama Mary” who is 65 years old that has some wisdom in her note
• Amy’s daughter hops on the mic to remind Amy that she doesn’t have it all figured out the definition of a Homie Hopper

• Why salt is in salt shakers at restaurants
• How to make your house smell like the holidays (other than stovetop potpourri
• Candles being hazardous for your home
• & more!

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!

See omnystudio.com/listener for privacy information.

OUTWEIGH: Amy’s expert guest today is Blake Blankenbecler - a psychodynamic therapist specializing in anxiety, trauma, and eating disorders. Out of her work emerged a desire to study friendships. She believes that life is meant to be lived in connection and helps friends have more meaningful conversations and create more sustainable friendships. Blake recently released The Friendship Deck, a conversation game for friends who are craving more depth and intimacy with each other that can be purchased at www.thefriendshipdeck.com! 

Blake has a private practice, Fig Holistic Psychotherapy in Charleston, South Carolina where she gets to help folks come into greater compassion and integration with their story, their body, and their emotions. You can also find her on instagram @blakeblankenbecler and tiktok at @blakeblankenbecler.lpc
 
Best places to find more about Amy: RadioAmy.com + @RadioAmy

To contact Amy about Outweigh: hello@outweighpodcast.com

See omnystudio.com/listener for privacy information.

Amy’s friend Kat (not “Therapy Kat” but “Cryo Kat”) joins us to chat with Amy about SO MANY THINGS: cryotherapy + alternatives to New Year's Resolutions (like picking a word of the year & other ideas) + staying in joy with gratitude + stimulating the vagus nerve + social media breaks + angel tree shopping + sharing 4 things gratitude (FYI: NEW JOURNALS NOW AVAILABLE with 100% proceeds going to education in Haiti - linked below!) 
 
Amy’s word of the year for 2023 might be vagus…for the vagus nerve. Because she wants to find all the ways to stimulate it. Benefits of stimulating your vagus nerve:
 
- Helps with depression.
- Regulate your emotions.
- Reduce blood pressure.
- Lower your heart rate.
- Reduce inflammation.
- Help with headaches.
 
Cryotherapy is a way to stimulate the vagus nerve, reducing anxiety and fatigue. Other ways to stimulate vagus nerve since cryotherapy is NOT an option for everyone:
 
- Breath work
- A cold shower or bath, or even splashing cold water on your face
- Getting direct sunlight 
- Singing, Humming, Chanting and Gargling
- Probiotics
- Meditation
- Omega-3 Fatty Acids
- Exercise
- Massage
 
Shop ESPWA & 4 Things Items That Support Haiti For Christmas:
https://www.theshopforward.com/collections/espwa  (NEW JOURNALS….WHOOOOP!)
 
*FYI: the last day to shop anything from @TheShopForward and receive it in time for Christmas is this Friday, Dec 16th at 2pm CST!
 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is from Dr. Seuss: “How did it get so late so soon? It's night before it's afternoon. December is here before it's June. My goodness how the time has flewn. How did it get so late so soon?” Seriously, how is it already the middle of December?? This led to a BONUS QUOTE from unknown: “December: A month of lights, snow, coziness, and feasts; time to make amends and tie up loose ends; finish what you started and make your wishes come true.”
 
In honor of the NEW ‘4 Things Gratitude’ journals (yes, plural*) that are NOW available as of TODAY, Amy and Kat both share 4 things they are currently thankful for (subsequently, Kat finally learns about @BrunchWithBabs - Amy’s latest IG obsession!)
 
*There are 2 new and oh so cute color options for the gratitude journal. 100% of the proceeds will go to education through Project Medishare! 
 

There’s a special quote from Robin Roberts on the first page that she gave us specifically for our gratitude journal: “I firmly believe you have to change the way you think in order to change the way you feel. The moment you focus on the simple things you’re grateful for, just watch how that positive energy makes you feel!” 
 
Stovetop Potpourri That Will Make Your House Smell Like Christmas:
-Fresh rosemary (or pine needles)
-Fresh cranberries
-Orange slices
-Cinnamon sticks
-Whole Cloves

Put it all in a small pot with water and simmer over low heat! Enjoy!!

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!

Click HERE to shop with a purpose for Christmas! Shop Espwa sends love to Haiti! (all ‘4 things’ items can be found there too!!!) 

Direct Link To The NEW Gratitude Journals HERE!

See omnystudio.com/listener for privacy information.

OUTWEIGH: Amy's guest today is Bobbi Giudicelli. After successfully transitioning from being out of control around food to learning to love eating again, Bobbi is now on a mission to teach and support others in their journeys to understand the emotional relationship with food, to create a new healthy lifestyle, and ultimately - get their lives back.

Drawing on her personal journey and how she successfully overcame food-related issues, Giudicelli is proud to announce the release of her book, “Freedom from a Toxic Relationship with Food: A Journey That Will Give You Your Life Back.” Giudicelli is also the founder of Read the Ingredients, which offers super-clean, gluten-free, 100% plant-based SuperLoafs.

• Bobbi@FoodFreedomAdvocate.com
• www.FoodFreedomAdvocate.com
• @FoodFreedomAdvocate

Best places to find more about Amy: RadioAmy.com + @RadioAmy

To contact Amy about Outweigh: hello@outweighpodcast.com

See omnystudio.com/listener for privacy information.

Quick BONUS episode because Amy has a FUN announcement (well, actually 2) but one of the things is only good for the next 24 hours! Also, if you are feeling overwhelmed right now, Amy is too!! She shares questions you can ask yourself that will help you manage your time & sanity during the holidays!

THE SPECIAL CHRISTMAS DEAL: 
For a 24 hour period (from 5pm tonight Friday Dec 9th until 5pm tomorrow Saturday) Amy has a gift for you: everyone's favorite ESPWA  ‘I’m Fine’ black lightweight pullover is only $29!! This pullover is normally $44. This price is a gift to YOU in case you have wanted one, but the cost was too steep or if you have some Christmas shopping to do! Maybe this will help you knock some people off your list while spending less!!!!

100% of the proceeds will be donated to @mylifespeaks in Haiti to help orphan/foster care. There are limited quantities, and limited time! Click the link below or go to 4things.com and click on the black lightweight pullover!! 

https://www.theshopforward.com/collections/4-things/products/4-things-im-fine-pullover-black 

Listen to hear the questions you can ask yourself so that you can protect your time and energy....especially during the holiday season when you may be feeling stretched a million different directions!

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Amy’s guest is movie director Shaun Paul Piccinino! Studies show that we are a super stressed out society…so we need to start doing more things that help us relax…like watch movies! Shaun shares one of his go-to comfort movies! What would yours be?? They also talk about how we can make people happy with simple phrases…Amy goes over a list of things you can say to someone that will instantly brighten their day! Shaun does ‘4 Things Gratitude’ by telling us 4 things he‘s currently thankful for!! They also chat a little bit about what things were like on the set of ‘Holiday Harmony’ when Amy filmed her scene in L.A.! 
 
ABOUT SHAUN:
Shaun Paul Piccinino (@directorshaunpiccinino) is an award winning film and television director who currently has 6 feature films streaming on Netflix. "A California Christmas" hit the top of the charts at number one worldwide. Followed by "A California Christmas: City Lights" & "That's Amor" which both finished in the top 3 world wide. All three films together amassed more than 150 million watched hours. He is also the director of “Holiday Harmony” (the HBO Max movie that Amy had a part in) and it is currently in the top 3 world wide as well! 
 
Shop ESPWA Items That Support Haiti For Christmas: https://www.theshopforward.com/collections/espwa  
 
Best places to find more about Amy: RadioAmy.com + @RadioAmy
 
Send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is from Maya Angelou: “You can tell a lot about a person by the way they handle three things: a rainy day, lost luggage and tangled Christmas tree lights.” Speaking of Christmas - @TheNashvilleBeautyGirl wants to do a skincare giveaway…a consultation + ZO Skin products…listen for the details!! 

Amy and Kat both do ‘4 Things Gratitude’ (side note: NEW 4 Things Gratitude Journals are COMING SOON!!) which led to Amy sharing what special thing inspired her to get both of her kids cards this week & Kat sharing a very vulnerable + embarrassing moment with her boyfriend. 

Amy then reads an email from Crystal in Indiana asking about when Gracie Moakler’s ‘Emergency Confetti’ will be available for purchase & if there are plans for another LIVE episode event. Amy thinks that something quarterly might happen next year (so 4 stops - just not sure where those stops will be just yet!!) Also, friend tip: some friend groups are hard to get all together because of everyone’s life schedules, so try putting something on the calendar quarterly with them - then you don’t go months and months without gathering - about every 3 months or so you’ll have a little date night with your girlfriends!!

Tracy Anderson Arm Workout For Gwyneth: https://www.youtube.com/watch?v=v1LVFFzi_f0 

Shop ESPWA Items That Support Haiti For Christmas: https://www.theshopforward.com/collections/espwa 
 

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!

See omnystudio.com/listener for privacy information.

OUTWEIGH: Self-Love Coach, Aubree Henderson is our expert today! She talks with Amy about befriending your inner critic...recognizing and more deeply understanding your inner critic voice, where it comes from, and how to engage with it more compassionately.
 
About Aubree:
Aubree Henderson is a self-love coach, author, and pleasure activist. Aubree works with clients and students to increase their self-confidence, improve their relationships, and love themselves more deeply. Her coaching specialties include boundaries, body image, relationships, sexuality, and self-confidence. Aubree holds a Masters Degree in Counseling & Human Development, is a Certified Professional Life Coach, and is currently pursuing certification in Sex, Love, & Relationship Coaching with the VITA Institute. She is the author of Breaking Up With People-Pleasing. You can learn more about Aubree and her work on social (@ahhhhbree on all platforms) or at aubreehenderson.com

To contact Amy about Outweigh: hello@outweighpodcast.com

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Matt Smallbone (@matt.smallbone) is Amy's guest today. If you want to transition into different seasons of life with grace and increase your 'window of tolerance' - this chat is for you! You'll also hear how you can make an impact in the foster care world (even if you're not called to be a foster parent) because there is a deep need for help in this area across the country. Matt specifically shares with us what his church is doing in Nashville to help foster children and DCS workers through Isaiah 117 House --> learn more by clicking this link: https://isaiah117house.com!! 
Link to donate: https://isaiah117house.com/donate  

Best places to find more about Amy: RadioAmy.com + @RadioAmy!

Send emails to Amy: 4ThingsWithAmyBrown@gmail.com!

Shop with a purpose for Christmas through ESPWA: 

ShopEspwa.com sends love to Haiti! (all ‘4 things’ items can be found there too!!!) 

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Amy starts off asking Kat about her family giving the gift of experiences instead of things this year-her family just took a trip over Thanksgiving, but that was everyone’s Christmas gift! Kat shares why she loved it!! Today’s quote is “listening to sad songs can actually boost your mood!” -@UberFacts. Kat shares that she has a playlist titled: “Songs That Make You Cry.” Amy shares songs that make her sad & then shares a tip on how to claim money that you might have out there through your state. Example: claimittexas.gov is where she got money that was owed under her own name and also her parents name (since they have passed away - Amy was able to claim their money too!) Kat is now going to try to claim money owed to her in Tennessee. FUN FACT ABOUT KAT: She used to teach spin class-so Amy asks if she ever put sad songs on during a class. Kat says that sad songs are good for when you’re “climbing” a hill” and then fun songs when you get to the top of the hill-it’s a journey!! Amy doesn’t like spin class, but when she’s taken a class she says she would never add too much resistance-but Kat shares why resistance is actually good for you (metaphorically). This led to talking about Nicolle Galyon’s song “Winner” and then Jessica Simpson’s book “Open Book” being turned into a TV show-starring John Stamos!!

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!

Click link below to shop with a purpose for Christmas: 

ShopEspwa.com sends love to Haiti! (all ‘4 things’ items can be found there too!!!) 

See omnystudio.com/listener for privacy information.

OUTWEIGH: Singer/Song-writer Maura Streppa is Amy's guest today! Maura battled with an eating disorder for most of her life, but didn’t realize it until she was a freshman in college. She started recovery over COVID and really used songwriting to help get through it. She wrote a song called “Skinnier” that comes out December 2nd and hopes it will help others feel less alone + encourage them to NOT think that life will be better if/when they are skinnier!!

About Maura: 
There is a place where country meets soul meets pop. That sweet spot exists in the heart of singer/songwriter, Maura Streppa. Heavily influenced by Bob Dylan, John Prine, Amy Winehouse, Kacey Musgraves, and more, Maura uniquely and effortlessly creates a home for lovers of the old and the new alike. Hailing from the suburbs of Chicago, Maura discovered her love for music at a young age. After a move from the city to the south lands of North Carolina, Maura found that her mother’s piano keys helped her express her deepest emotions. It was from that moment on that she decided she wanted to share these cathartic songs with the world. Maura continued writing, singing, and sharing until the age of 18, when she was asked to play the Carolina Country Music Festival and to open for country music star, Jimmie Allen. It was in that opportunity that Maura became more sure than ever that singing country music for thousands of people was what she wanted to do with her life. She promptly packed her bags and made her way to Music City. Since making the big move to Nashville, Maura has been performing almost every single night, sharing her soulful songs with those who cross her path. She recently won Tennessee Songwriter’s Week and made her debut at The Bluebird Cafe with her song, “Singer and The Song”. The eclectic artist has a strong conviction to create music with authenticity, love, and purpose and works hard to carry out that calling every day.
 
Instagram: @maurastreppamusic
 

To contact Amy about Outweigh: hello@outweighpodcast.com

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Happy Thanksgiving!! Today's the day that Amy's Christmas movie is available to stream on HBO Max. It's a romantic drama called 'Holiday Harmony' and we are freaking out. Amy tells Kat about the eyebrow mistake she made just days before filming. Brooke Shields is in the movie, so maybe Amy was inspired by her brows?? Big mistake, huge. In honor of thanksgiving, Kat & Amy do a special "4 things gratitude" sharing the thanksgiving side dishes + pies + family games + Christmas movies that they're most thankful for!

Amy also sat down for 2 separate chats with people from 'Holiday Harmony.' The first chat is with the writer & producer of the movie, Lauren Swickard! The second chat is with the lead actor in the movie, Annelise Cepero (her character is Gail & that's who Amy shares a pivotal moment with during the infamous bathroom scene!) 

HOPE YOU HAVE THE THANKSGIVING YOU NEED TO HAVE!!

Don't forget you can shop with a purpose this holiday season at @TheShopForward. There are so many amazing gifts that GIVE BACK! High quality stuff (beware of knock off pullovers and other things - they are NOT the same quality and they do not have a donation attached!) ShopEspwa.com will get you to items that support Haiti. 4Things.com will get you all 4 things type items (that also support Haiti). But you can also just go to TheShopForward.com. Whatever is easiest for you to remember! It's all under the TSF umbrella!!! You'll also find all PIMPINJOY items there - if you want to spread a message of JOY this holiday season!

Also, Amy's friend Andrea makes the most beautiful vintage ornament wreaths! You can check out her instagram if you're into that sorta vibe for your holiday decor because these wreaths are STUNNING! Her handle is @tannersbridewreaths !! 
Amy's other friend Sundi also has amazing Christmas gift ideas/options if you want to support another woman run, small business - just go to MockingbirdOnBroad.com to check out all the goodies on her site!

Best places to find more about Amy: RadioAmy.com + @RadioAmy

4ThingsWithAmyBrown@gmail.com 

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is: "I've learned to hold on to me. My favorite version of myself. Don't lose yours, okay?" - Amy in Holiday Harmony (the Christmas movie that she is in...it comes out on HBO Max in 2 days...eeeeeekkk!!!!) That line isn't exactly what Amy ended up saying in the movie, but that was the original script and we love that it's a reminder to stay true to ourselves....our favorite versions of ourselves!!!!!! This Thursday's 4 Things episode will be a special Thanksgiving episode with Kat joining in a little, along with the writer/producer of Holiday Harmony and the main character...can't wait for y'all to hear that!

Amy heard a woman humming while she peed. It wasn’t like a musical hum…it was like she was peeing and hummmmmming to make it possible since she was in a public restroom. Seemed like she had to hum to pee. Or it was a meditative type thing. Not sure. Also, did you know we aren't supposed to squat to pee?? Squatting over instead of sitting down on the toilet can change the mechanics of urinating; over time that can increase the risk of lowering urinary tract symptoms including pelvic floor dysfunction and infections.

Amy share's an email from a listener that just lost 2 loved ones this year so the grief is super heavy...and she's trying to hold it together for her family & 2-year-old. Amy recommends Megan Devine's grief journal (link below) and Kat shares her thoughts on showing emotion/grieving/crying in front of our kids. 
How to Carry What Can't Be Fixed: A Journal for Grief:https://www.amazon.com/How-Carry-What-Cant-Fixed/dp/1683643704 

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!

P.S. '4 THINGS' CUSTOM CHRISTMAS PULLOVERS ARE AVAILABLE:

This is a limited time thing and super cute for the holidays!! You can put whatever 4 things you love about Christmas on the red pullover (just has to be 13 characters or less) and these make great shirts for holiday events + matching family pajamas + gifts for friends!

4things.com to make Christmas pullovers and for other 4 Things gifts that give back to Haiti. You can also check out ShopEspwa.com or TheShopForward.com for gifts that give back!! So many cute, high quality, meaningful items...including all 4 things items, PIMPINJOY, and more!

See omnystudio.com/listener for privacy information.

OUTWEIGH: Emily Riley is Amy's guest today and she's sharing her own journey living with an eating disorder, and then cancer.

About Emily:
Emily Riley is a people-lover, sunshine addict, and latte-obsessed human being with the painful experience of choosing eating disorder recovery in 2014 and then simultaneously walking through an unexpected journey with Diffuse Large B-Cell Lymphoma cancer treatment at 28 years old in 2019. Emily is originally from Birmingham, Alabama, yet moved to Nashville in 2013 after graduating from Auburn University. Follow along Emily’s continued pursuit in finding beauty in the mundane on Instagram @emilybrookeriley! 

To contact Amy about Outweigh: hello@outweighpodcast.com

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

FIRST THING - Give Fear Space:

Amy's friend @LisaHayim put up a post on Instagram recently about giving fear space! Everything she shared about fear is so spot on, including the things we can do instead of pushing through fear (thank you Lisa for the tips!) We second Lisa's plea to normalize being afraid, have healthy skepticism, and give fear some breathing space. Such a good IG post!!! Speaking of IG, Amy also shares that you need to be following @BrunchWithBabs on IG if you’re not already! Her bio: “the internet mom/grandma you didn’t know you needed - come for family recipes, stay for the motherly advice!”

SECOND THING - Try Stream Of Consciousness Writing:

One of Amy's recent journal entries was dedicated to this mantra: "Think thoughts about what you want to be." and that led into her making a list of all the things she wants to be and then flowed into "stream of consciousness writing" - a helpful tool that Amy uses to just get everything from her brain to paper!

Benefits of Stream of Consciousness Writing:

-allows you to avoid overthinking

-takes you on a journey of self-discovery

-stops writer's block

-teaches you to be vulnerable

-helps you explore your thinking patterns

-can help you make decisions

-you can discover your writing style

-can help release your mental load

THIRD THING - Make Easy Cookies:

It's that time of year!!! Amy always loves to remind you about her favorite & VERY easy Pumpkin Cookies. They require only 2 ingredients.

Ingredients:

-1 can of pumpkin puree (15 oz)

-1 box spice cake mix (or simple mills pumpkin muffin mix) 

Instructions:

-Preheat the oven to 350°

-Line baking sheet with parchment paper

-Mix your pumpkin and cake mix together in a medium bowl until there are no more lumps.

-Scoop a tablespoon(ish) onto baking sheet & keep them an inch or 2 apart

-Bake for 13-15 minutes or until the edges start to golden a little bit

-Remove from the oven & allow cookies to cool - if you can even wait that long before eating one!

*You can also frost them with cream cheese, vanilla, or a sugar glaze icing if you want to go the extra mile, but not necessary (as that would technically be a 3rd ingredient and we don't have time for that!!) 

FOURTH THING - Seek Change Out Of Love (Not Hate) For Yourself:

Amy actually shares 4 things inside this fourth thing - it's like inception - or something??

One of the most popular 4 things items for Christmas is now available - for a limited time - red customizable Christmas pullovers! You can put whatever 4 things you want (each thing just has to be 13 characters or less!) For example Amy's says: 

BABY JESUS. 

MARIAH CAREY. 

FAMILY TIME. 

COOKIES. 

These pullovers also go towards supporting Haiti, so if you want to make some as gifts or for a cute family pajama pictures (just add flannel bottoms & everyone looks festive) then order soon - because you'll want enough time to get them made & shipped out to your before the holiday season really kicks into gear! 

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is: "I used to sneak out of my house to go to parties, now I do the opposite!" (from the @elarroyo_atx sign) Hopefully not too many people snuck out of our Wichita LIVE party...Lol. At the beginning of the evening (before everyone attending took their seats) some people wrote down their expectations for the night. You'll hear Kat share some of them with Amy (because she never got to look at them) and it's cool to hear what people hoped to get out of the evening...and even cooler that most expectations seem to have been met!

Amy then shares a few emails from people that were at the LIVE podcast and one of them is a very touching email from a listener named Tosha...it's such an impactful note about what went down for her that night and her plans moving forward. Tosha's words are going to touch someone listening to this episode...we just know it!! We are so thankful to listeners that are willing to share their stories with all of us! Thank you, Tosha!

Since cursing is a topic that came up during the LIVE podcast, Amy tells Kat about a study she came across the other day: "Swearing Is Extremely Helpful in Modern Life!" Kat says she keeps a book about cursing at her office!! There's obviously times when it's offensive and inappropriate - but the point of this chat is simply that it can be helpful at times if you just need to release anger or frustration, etc...

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!

P.S. '4 THINGS' CUSTOM CHRISTMAS PULLOVERS ARE NOW AVAILABLE:

This is a limited time thing and super cute for the holidays!! You can put whatever 4 things you love about Christmas on the red pullover (just has to be 13 characters or less) and these make great shirts for holiday events + matching family pajamas + gifts for friends! Go to 4Things.com to customize Christmas pullovers and to see other 4 Things items that help spread hope in Haiti!

You can also check out TheShopForward.com or ShopEspwa.com for so many cute gift ideas that give back!

See omnystudio.com/listener for privacy information.

OUTWEIGH: Riley Laster (dietician + big fan of intuitive eating) is our expert guest this week with Amy. In this episode (3 of 3) they talk about how raising your kids in a diet-free buffer zone has been going (what you’ve found to work for you and your family, why you’ve felt the need to do this) and this episode is your permission slip to like food!!!!!!!!

Riley's Instagram: @rileylaster

To contact Amy about Outweigh: hello@outweighpodcast.com

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Our first ever LIVE podcast taping went down in Wichita and we had the best time!! It was so awesome to have listeners from all over Kansas join us and even cooler that some traveled from Texas, California, Oklahoma, Colorado, and West Virginia to be a part of this special evening! Amy is on a journey to really LIVE LIFE, to GET UNSTUCK, to MAKE A MOVE, and assess how she wants to SHOW UP in the world, so those are the 4 things she talked about:

LIVING LIFE: What does it look like to really live your life? (ft. Dierks Bentley’s thoughts on his song ‘Living’)

GETTING UNSTUCK with @KatDefatta: What have you not been able to admit to yourself? (ft.Walker Hayes’ thoughts on his song ‘Beer In The Fridge’)

MAKING A MOVE with @CristiDozier: What is the next right step for you? (ft. Nicolle Galyon’s thoughts on her song ‘Winner’)

SHOWING UP: How do you want to be remembered? (ft. Little Big Town’s thoughts on their song ‘Rich Man’)

Journaling has been a huge part of Amy’s healing the last couple of years, so we are very grateful to have writing prompts for each thing from writing expert & author, @AllyFallon

LIVING LIFE: Write a hypothetical journal entry for a day that you’re really living your life the way you want to live it. Example: What do you do on that day, who do you talk to, what do you not do, where are you, how do you feel about yourself, what decisions would you make, what conversation would you have? Take 5 minutes to imagine this day and write it as if it already happened.

GETTING UNSTUCK: What is keeping you stuck and what it might look like to let go of it?

MAKING A MOVE: Make a list of 10 things that would feel like winning to you even though it might look like losing to someone else?

SHOWING UP: Imagine this is your last day on earth - who do you want by your side - and what do you hope they remember about you?

Books have also been helpful during this time, so Amy put together book recommendations for each thing as well:

LIVING LIFE: Hero On A Mission by Donald Miller 

GETTING UNSTUCK: The Body Keeps The Score by Bessel A. van der Kolk

MAKING A MOVE: Wild: From Lost to Found on the Pacific Crest Trail by Cheryl Strayed. 

SHOWING UP: Tuesdays with Morrie by Mitch Albom

Kat DeFatta - You Need Therapy: https://www.iheart.com/podcast/1119-you-need-therapy-72848161/

Cristi Dozier – HGTV’s Building Roots: https://www.hgtv.com/shows/building-roots/articles/get-to-know-the-hosts-of-building-roots

Fork The Noise / Truthiest Life: https://forkthenoise.com

#PIMPINJOY video: https://paid.texasmonthly.com/texas-optimism-project/amy-brown-optimism-video/

Thanks to Texas Monthly Studio, Matthew Fultz (Animator), and Sara Kopke (Illustrator)

@texasmonthly

Live from Wichita Playlist: https://www.iheart.com/playlist/4-things-with-amy-brown-live-312064750-XNDv9Fpwh6TP1PoosyaFMt/

Links to Olive & June, Mockingbird on Broad, Root House Coffee, The Shop Forward & One Country

https://oliveandjune.com

https://mockingbirdonbroad.com

https://roothouseco.com

https://www.theshopforward.com/collections/espwa

https://onecountry.com

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is from Taylor Swift’s song Anti-Hero: “It’s me. Hi. I’m the problem, it's me.” Amy has been singing that song a lot lately and is obsessed with the video. This led to a conversation between Amy, Kat, and Amy’s BFF from high school, Andrea. This episode is recorded from Amy’s hotel room in Kansas just hours before her first LIVE podcast show (that will air this coming Thursday for those of you that weren’t able to be in the audience!) Kat also shares with Amy the crazy dream that she had about the live show and Andrea shared some insight from God, yes God!!! Love this chat from the bed of Amy’s hotel room…hope you do too!

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!

To see ‘4 Things’ swag: 4things.com

See omnystudio.com/listener for privacy information.

OUTWEIGH: Riley Laster (dietician + big fan of intuitive eating) is our expert guest for the next 2 weeks with Amy. In this episode (2 of 3) they talk about wading through influence culture (as Riley has gained a following on Instagram in the last year!), how annoying it is when people post "what I eat in a day" posts/videos, and how a cucumber simply cannot replace a cupcake. 

Riley's Instagram: @rileylaster

To contact Amy about Outweigh: hello@outweighpodcast.com

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Amy sat down with her friend, Meredith Lile, to talk about the benefits of float therapy. Meredith first started floating to help with her anxiety and she loved it so much that she decided to open two studios of her own in the Nashville area: Pure Sweat + Float Brentwood and Pure Sweat + Float Cool Springs.

Meredith explains what float therapy is and the benefits (sleep being one of them because of all the magnesium that’s in the float tub!!) She also shares 4 things she’s thankful for (one of the things being her husband’s sobriety…which is such a blessing!) 

FLOAT THERAPY BENEFITS:

The buoyancy and healing effects created by the dense Epsom salt solution removes the feeling of gravity on the body, relieves all pressure and stress that gravity normally places on one’s muscles and joints, aiding in pain relief. The reduction of environmental stimulation - such as sight, talk, interruption and noise - enables the mind to become tranquil and clear. 

Provides Deep Relaxation

Lowers Blood Pressure + Heart Rate

Reduces Stress on Spine, Hips + Joints

Relieves Pain + Muscle Soreness

Boosts Hair + Skin Health

Restores Magnesium + Sulfate

Lowers Cortisol, Acth, Lactic Acid + Adrenaline

Improves Circulation

Distributes Oxygen + Nutrients

Increases Endorphins

Aids in Visualization + Creativity

Boosts Performance

Relieves Insomnia, Fatigue + Jet Lag

PS+FS Brentwood: https://www.puresweatfloatstudio.com/brentwood 

PS+FS CoolSprings: https://www.puresweatfloatstudio.com/coolsprings 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

Tickets to Amy’s 4 Things LIVE Event In Wichita, Kansas:

https://selectaseat.com/amy 

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is from @YouNeedTherapyPodcast: "It's not hard to be who you are, what's hard is trying to stop being who you think others want you to be." Kat then shares her thoughts on “magical thinking” and how much energy we put into who we “really are as a person” when maybe we just need to strip it down to the facts of who we are. Email topics from Brian, Kent, and Mireya lead to chats about: doing something for yourself instead of others (which might include starting over in life if need be), learning new things, trying is cool, making tough decisions, thoughtful gift idea from a listener’s husband, Amy’s favorite high waisted jeans, the definition of fun, doing something outside of your lane/comfort zone, and more!

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

Tickets to Amy’s 4 Things LIVE Event In Wichita, Kansas:
https://selectaseat.com/amy 

Send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com!

See omnystudio.com/listener for privacy information.

OUTWEIGH: Riley Laster (dietician + big fan of intuitive eating) is our expert guest for the next 3 weeks with Amy. In this episode (1 of 3) they talk about Riley's personal story and struggles with eating/clean eating, seeking control through dieting, getting attention with weight loss (which is why we never want to comment on anyone's weight loss!!!), hitting rock bottom, and relationships not getting full attention because of getting distracted by diets! 

Our favorite quote from this episode comes from Riley's husband: "My life sucked when you were eating rice cakes." 

Riley's Instagram: @rileylaster

To contact Amy about Outweigh: hello@outweighpodcast.com

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

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 4 things are emails from listeners that are currently in hard times or have made it to the otherside - so yep - these stories are from someone just like you that listens to the podcast and I just know it will be. Hope you enjoy this special episode!!! 

Tickets to Amy’s 4 Things LIVE Event In Wichita, Kansas: https://selectaseat.com/amy 

4 Things I'M FINE Pullover: 4Things.com 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

Send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com!

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is from a listener that sent us something from @_typelikeagirl: "There's a difference between giving up and knowing that you've had enough." Amy shared about a psychiatric assessment she recently had that led to a conversation about medication & how our brain chemistry changes over time, so stuff we tried years ago that didn’t work…might work for us now…or vice versa. They also share listener emails from Sara & Naomi + we hear a special message from JAX (the artist behind the song ‘Victoria’s Secret’) 

Tickets to Amy’s 4 Things LIVE Event In Wichita, Kansas:
https://selectaseat.com/amy 

The Shop Forward FALL Collection:
https://www.theshopforward.com/collections/fall-collection 

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!

See omnystudio.com/listener for privacy information.

OUTWEIGH: Kayla Carson (RDN, cPTs, & director at Odyssey Eating Disorder Network) is our expert guest for 3 weeks with Amy. In this episode (3 of 3) they talk about "fitness" having a specific "look," societal common language around food, fitness & body image, and managing body comments & judgement. 

KAYLA'S BIO:

Kayla Carson has extensive expertise in the eating disorder and substance use disorder field. As a Registered Dietitian Nutritionist (RDN), she has worked directly with clients in treatment centers struggling with eating disorders and co-occurring disorders for nearly a decade. She is also a certified body movement specialist and a public speaker. Kayla received her bachelor’s degree in Nutrition & Dietetics with a minor in Movement Instruction from Indiana University and completed her Dietetic Internship at Loyola University Chicago. She has a passion for helping individuals find food freedom and mindful movement by breaking the chains of physique training and diet culture. Kayla enjoys connecting with other clinicians in the field and strives to be the first call to connect clients to quality higher levels of care when in need.

To contact Amy about Outweigh: hello@outweighpodcast.com

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

FIRST THING:
Amy loves listening to Oprah’s podcast & her intro gets Amy every single time! She loves it. It goes like this: "I'm Oprah Winfrey. Welcome to Super Soul Conversations: The Podcast. I believe one of the most valuable gifts you can give yourself is time—taking time to be more fully present. Your journey to become more inspired & connected to the deeper world around us starts right now." TIME IS A GIFT!!! However, time can be hard to find, so Amy shares some tips from Ally Fallon’s (@AllyFallon) book: The Power of Writing It Down on “Making Space In Your Calendar” — these tips will help you take an honest look at your calendar so you can see where all your time is going! Also, you’ve likely heard the saying: “If it’s not a hell yes, it’s a no” — try to keep that in mind when you’re looking at your calendar too!

SECOND THING:
Amy talks about exploring, dreaming & discovering with her brother-in-law Ben Dozier. 
It all started with this Mark Twain quote: “Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” Ben then shares a motto his family & business has adopted that is in alignment with this quote and it’s “vamos afuera” which means let’s go out / let’s go outside! They like to say that and see where it takes them! What are your vamos afuera moments in life??? Another good quote to keep in mind that has a similar theme is this Chinese Proverb: “The best time to plant a tree was 20 years ago. The second best time is now.” 

THIRD THING:
Amy shares a post that recently resonated with her from @TheAngryTherapist! It’s all about how we are meant to lose our way because that is how we find ourselves. The post is from his Instagram page on October 3rd if you want to go back and read it. 

FOURTH THING:
Amy saw someone share that they often search thrift stores for cute casserole dishes…so that way when they have to make a home cooked meal for someone…they can deliver it in a REAL DISH that the person can then just keep (and not have to worry about washing & returning). Such a good idea, right?? This led to Amy sharing some other “home hacks” from a cool account that’s gone viral on TikTok called: @CreativeExplained. 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

LINK TO Amy’s LIVE Podcast Event:
https://selectaseat.com/amy

LINK TO @TheShopForward FALL COLLECTION:
https://www.theshopforward.com/collections/fall-collection

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is from @overheardnewyork: “This guy at work called me a girlboss, so now I call him a boy boss…he hates that!” Lol **Bonus quote from Bob Goff: “You will find what you are looking for. If you look for fear…you’ll find it. If you look for stuff to bum you out…you’ll find it. If you look for hope you’ll find it.”

Do you lock your doors at night? Do you keep a key under your doormat? Kat just started watching “The Real Bling Ring: Hollywood Heist” and this show is blowing her mind. This convo is a reminder to NOT post in “real time” if you’re on vacation because people will know you’re away and they can break into your house…also make sure you have your precise location off on social media! 

Email Time!!!! Stephanie sent us an email about gratitude & making sure we don’t take things for granted + her prayer journal + she shared several awesome/encouraging quotes that we all can benefit from! One of our faves that she sent: “Focus on the good and the good will come into focus!”

Amy then went over a list of “Health Rules That Are Total B.S.” (i.e. eating late at night causes weight gain) 

Link if you want tickets to the Wichita show:

selectaseat.com/amy 

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

See omnystudio.com/listener for privacy information.

OUTWEIGH: Kayla Carson (RDN, cPTs, & director at Odyssey Eating Disorder Network) is our expert guest for 3 weeks with Amy. In this episode (2 of 3) they talk about prioritizing ED recovery socially (with friends/family) & financially (i.e. will you sacrifice other spending to get the treatment you need?!!), Kayla's personal struggle with perfectionism, and more.

KAYLA'S BIO:

Kayla Carson has extensive expertise in the eating disorder and substance use disorder field. As a Registered Dietitian Nutritionist (RDN), she has worked directly with clients in treatment centers struggling with eating disorders and co-occurring disorders for nearly a decade. She is also a certified body movement specialist and a public speaker. Kayla received her bachelor’s degree in Nutrition & Dietetics with a minor in Movement Instruction from Indiana University and completed her Dietetic Internship at Loyola University Chicago. She has a passion for helping individuals find food freedom and mindful movement by breaking the chains of physique training and diet culture. Kayla enjoys connecting with other clinicians in the field and strives to be the first call to connect clients to quality higher levels of care when in need.

To contact Amy about Outweigh: hello@outweighpodcast.com

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

So excited to have Jen Hatmaker on to talk about these 4 things with Amy: 

STARTING OVER: 

In 2020, after 27 years of marriage, Jen found herself unexpectedly getting a divorce...forcing her to start things over! She talks about the suffering and loss and how she was able to rebuild and heal (regarding this topic...please go to Jen's Instagram, @JenHatmaker, and read her post from July 26th with the side by side picture of herself 2 years apart to the date...it's crazy/awesome how much lighter she looks this year!!) 

BEING OUTSIDE OF YOUR COMFORT ZONE: 

Jen is no stranger to writing (she's a New York Times bestselling author!!) but she just wrote a cookbook for the first time and she definitely had to step outside of her comfort zone + learn to flex new muscles during that process! Her cookbook is called Feed These People (releasing 10/18) and it's all about cooking for normal people, hospitality, & the importance of the table! Amy's favorite sections are for sure: "Food That Goes In Carbs" & "Food When You Have No More Damns To Give." Click Here to order!

EMPTY NESTING (sort of): 

Jen has no kids living with her for the first time since she was 23; and the "sort of" part is because Remy (a junior in high school) is doing a year abroad in Spain - so Jen is experiencing a quiet home for the first time in a very, very long time and she shares what that's been like for her!

GRATITUDE: 

Jen does '4 Things Gratitude' by giving us a TV show, a book, a drink, and an Instagram follow that she is currently thankful for!

TV show: Derry Girls (Season 3 recently came out)
Book: Codependent No More by Melody Beattie
Food/Drink: Old Fashioned
Instagram Follow: @VicBlends

JEN'S BIO:
Jen Hatmaker is the New York Times bestselling author of For the Love and Fierce, Free, and Full of Fire, along with twelve other books. She hosts the award-winning For the Love podcast, is the delighted curator of the Jen Hatmaker Book Club, and leader of a tightly knit online community where she reaches millions of people each week. Jen is a co-founder of Legacy Collective, a giving organization that grants millions of dollars toward sustainable projects around the world. She is a mom to five kids and lives happily just outside Austin, Texas.

To learn more about Jen and her latest book, Feed These People: Slam Dunk Recipes for Your Crew (on sale October 18, 2022), visit www.jenhatmaker.com.

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is from the El Arroyo sign “Whenever I read a memoir I think: ‘How did you remember all of that?’” **Bonus quotes from the sign: “Egg salad is still technically chicken salad.” + “No more stress for me. Thanks, I’m full.” + “Are you the ‘password child’ or the ‘reason they drink child’?” + “Amazonesia: When you forget what you ordered this time.” + “If my mouth doesn’t say it, my face will.” 

Email time!!! Amy shares emails from Jessica (about getting a tattoo in remembrance of her dad in his handwriting, and Kat shared her tip on getting a tattoo with a THIN needle) + from Chelsea (about how she is flying in solo to Wichita to see the first ever ‘4 Things’ LIVE podcast, which will be a FUN night for sure!!!!) + from Katie (about having body specific goals during eating disorder recovery)!

Link if you want tickets to the Wichita show:
selectaseat.com/amy 

Link if you want tickets to the Wichita show:

selectaseat.com/amy 

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

See omnystudio.com/listener for privacy information.

OUTWEIGH: Kayla Carson (RDN, cPTs, & director at Odyssey Eating Disorder Network) is our expert guest for the next 3 weeks with Amy. In this episode (1 of 3) they talk about using "wellness" as an identity and/or hobby, being unwell in a smaller body & well in a larger body, and more!

KAYLA'S BIO:

Kayla Carson has extensive expertise in the eating disorder and substance use disorder field. As a Registered Dietitian Nutritionist (RDN), she has worked directly with clients in treatment centers struggling with eating disorders and co-occurring disorders for nearly a decade. She is also a certified body movement specialist and a public speaker. Kayla received her bachelor’s degree in Nutrition & Dietetics with a minor in Movement Instruction from Indiana University and completed her Dietetic Internship at Loyola University Chicago. She has a passion for helping individuals find food freedom and mindful movement by breaking the chains of physique training and diet culture. Kayla enjoys connecting with other clinicians in the field and strives to be the first call to connect clients to quality higher levels of care when in need.

To contact Amy about Outweigh: hello@outweighpodcast.com

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

The awesome duo, Jill and Kate, join Amy for a chat that you're going to love about these 4 things: what to do when life doesn't go the way you planned (you especially don't want to miss the crazy story about a blog that Kate wrote about a body shaming confrontation that ended a working relationship they had) + foster care/adoption (during the pandemic Kate decided to become a foster parent and it lead to an adoption) + using social media for good (when covid made them pivot their music plans...a successful business was born!) + 4 things gratitude (they each share 4 things they are currently thankful for!!) 

JILL AND KATE BIO:

Jill and Kate have been in business together for over 20 years. They began their career in music and have spent two decades touring the globe and releasing several albums and singles. In 2018, they launched a podcast, Girls Just Pod To Have Fun, and established themselves as motivational speakers while speaking across the country, including delivering a TEDx talk on the topic of Uncharted Waters: Navigating the Unknown. They are no strangers to the spotlight, as they toured the world with international superstar, Kelly Clarkson for 6 years performing on Oprah, The Today Show, Ellen, Saturday Night Live, and more. With the knowledge and experience they collected over 20 years, they began pouring into coaching and consulting artists, brands, and businesses in order to help them grow their audiences, increase their reach, and help create a purpose and plan for their Instagram accounts. 

Find them on Instagram: @jillandkate

jillandkate.com 

tickets to Amy's LIVE show: https://selectaseat.com/amy

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is from Adam Grant: “You got this. Win or lose. Love watching you try. Trying is cool.” -Erin Lane **Bonus quote for all you snoozers out there: “I always set 2 wake up alarms…for the person I want to be…and for the person I am.”

Have you read the book: ‘I’m Glad My Mom Died’??? We are thinking of doing a very unofficial reading of this book…so download it or grab it to read so we can all journey through it together! Another book recommendation that comes up in this episode is: ‘Luckiest Girl Alive.’ 

In other news, Kat would like for everyone to know that Barney (the purple dinosaur) did not hide drugs in his tail. IYKYK.

In addition to going over common household arguments…you’ll also hear some listener emails from Kayla (super nice email that also included a cool quote from John Wooden: “Things turn out best for the people who make the best of the way things turn out.”, and another one from Cara (who told us about her husband’s really cool coffee company that is helping support mental health for veterans…see below!!!)

Coffee Saves Lives:
When we started 22 Sierra Coffee Co.™, we set out to make a positive impact in the veteran and first responder communities. Since 2020, we've donated over $10,000 to nonprofits. In partnership with Grunt Style Foundation, our Coffee Saves Lives collection of partner coffee ensures you can "make an impact with every sip."
https://22sierracoffee.com 

Tickets to LIVE podcast, AKA: Girls Night Out, with Amy on Nov. 5th:
https://selectaseat.com/amy 

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

See omnystudio.com/listener for privacy information.

OUTWEIGH: Anne Marie (Certified Personal Trainer + Founder & Creator of my FitCityWorld) is our expert guest for 3 weeks with Amy. In this episode (3 of 3) they talk about how to inspire + motivate your kids to have a balanced relationship with FOOD from a young age without developing an unhealthy body image.

Anne Marie's Website & Instagram:

FitCityWorld.com 

@FitCityPearl

To contact Amy about Outweigh: hello@outweighpodcast.com

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

It's a '4 Things Gratitude' chat with Amy and her sister (@CristiDozier). Along with their typical sister banter...you'll hear foods, books, tv shows/movies, and apps they're each currently thankful for! What are you currently thankful for? We'd love to know. Share with us at 4ThingsWithAmyBrown@gmail.com

P.S. Be on the lookout for a new '4 Things Gratitude' journal this holiday season through the ESPWA line at @TheShopForward that supports Haiti. Amy & Meri have been working on the new cover and we know you're going to love it! 
BTW, congrats to Cristi on the renewal of her HGTV Season 2 of 'Building Roots' is coming soon and if you can't wait until then to see Cristi...she'll be in Wichita to support Amy on Nov. 5th for her first ever LIVE podcast event. Click link for tickets: https://selectaseat.com/amy

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

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!!)

Tickets to Amy’s 4 Things LIVE Event In Wichita, Kansas:
https://selectaseat.com/amy 

Link to the ‘You Need Therapy Podcast’ episode about the 5 Myths of Friendship:
https://podcasts.apple.com/us/podcast/you-need-therapy/id1488275879?i=1000576094788 

Beauty By Meegen for Microbladed Brows:
https://www.beautybymeegen.com 

4 Things Puzzle:
https://www.theshopforward.com/products/4-things-puzzle 

The Shop Forward FALL Collection:
https://www.theshopforward.com/collections/fall-collection 

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

See omnystudio.com/listener for privacy information.

Bonus Episode!! For this listener-led series, Amy sat down with podcast listener, Kelli Carroll. Kelli went "OG 4 things" style and put together these 4 random, unrelated and light questions for Amy:

1. Tips on your social media breaks?? Why is taking a break from Insta such a hard thing to do sometimes... Do you delete your apps or are you diligent about not checking them?

2. Fiction book recommendation update!! Have you read anymore Emily Giffin?? OMG you will not believe what I got in the MAIL from HER!! It was so cool, I was fan-girling like crazy. Also I have another fiction recommendation (Book Lovers - Emily Henry- SO GOOD!!!)

3. This is a question that my girlfriends and I always ask each other when we are catching up... What are you looking forward to in the upcoming weeks/season?

4. My parents and I created a random and fun George Strait song drinking game (no alcohol required lol) on the beach the other day. Want to play?? We call it "Ping Pong Strait" I'll explain the rules!! 

Hope you enjoy this little Q&A whether you listen to it on a ‘Sunday Stroll’ {shout out ‘The Walk Thing’ — iykyk!!} or not! :)

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

OUTWEIGH: 

Anne Marie (Certified Personal Trainer + Founder & Creator of my FitCityWorld) is our expert guest for 3 weeks with Amy. In this episode (2 of 3) they talk about how to inspire + motivate your kids to have a healthy relationship with exercise from a young age without developing an unhealthy body image.

Anne Marie's Website & Instagram:

FitCityWorld.com 

@FitCityPearl

To contact Amy about Outweigh: hello@outweighpodcast.com

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

FIRST THING: Is sour cream a snack?? Jk jk. It’s not, but it almost made Amy’s list of snacks she’s loving right now because she eats it so much lately. Kat and Amy give you 4 snacks you need to add to your pantry ASAP! Link to the Dang Chips Amy talks about HERE!

SECOND THING: Amy gave more details about her first-ever live podcast event. The night will take you on a journey through 4 questions in search of a more fulfilling, joyful life:

    •    What does it look like to really live your life? 

    •    What have you not been able to admit to yourself?

    •    What is the next right step for you? 

    •    How do you want to be remembered? 

Amy has been working through these questions herself, as she desires to:

LIVE LIFE. 

GET UNSTUCK.

MAKE A MOVE.

SHOW UP.

Get your tickets tomorrow (Friday, 9/23) at www.selectaseat.com/amy for an intimate night talking about living life, getting unstuck, making a move, and learning how to show up!

THIRD THING: Kat tells us a little bit about her latest ‘You Need Therapy Podcast’ episode titled: “Are We Going Through Mental Health Overload with Liz Plank.” And here’s the podcast description: Why does everything seem hard, bad, scary, and exhausting these days? Have we taken "it's ok to not be ok" too far? Are our boundaries becoming too rigid and are we losing the ability to find grace within our human relationships? These are all things Kat and Liz discuss and things that could be the missing piece to the puzzle that you keep looking for in the next self-help influencer, wellness coach, or tiktok therapist. Click the link to listen to the full episode: https://podcasts.apple.com/us/podcast/are-we-going-through-a-mental-health-overload-with-liz-plank/id1488275879?i=1000579884373 

FOURTH THING: Amy shares a list of ‘Rules to Live By’ that she received from a friend!

-Avoid the need to make others think I am right 

-Never give unsolicited advice - it’s always received as criticism 

-Don’t look for or expect personal slights or criticism. If I’m looking for them I will find them in abundance. 

-Extend love, comfort and understanding rather than demand to be loved comforted and understood 

-Always act on principle - not on thoughts, feelings, or even good motives 

-Be unfailingly courteous 

-The high road is never the wrong road

-Don’t have big deals regardless of how much my ego wants me to believe things are a big deal

-Leave policing and judging to those paid to do so

-You’re already OK and you’re the one that doesn’t know it. 

-Figure out what your job is -what their job is - what God’s job is - and let everybody do their job.

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

LINK TO @TheShopForward FALL COLLECTION:
https://www.theshopforward.com/collections/fall-collection 

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is from a meme that Kat sent to Amy because she thought it sounded a lot like her:

“MY EMOTIONS

7am: Today I’ll be more positive

10am: I hate my job, the sun and myself 

Lunch: ok I think I overreacted

5pm: another stupid day is over

8pm: if I get enough sleep I’ll be fine

12am: [crying] I hope aliens destroy earth”

Anyone else feel all over the place with their emotions?? You are not alone.

FUN ANNOUNCEMENT: 

Join Amy for a night of laughter, fun, and self-exploration as we bring the '4 Things with Amy Brown Podcast' LIVE to Wichita!! It's happening Saturday, November 5th at the Century II Performing Arts & Convention Center… and we'll be journeying through 4 important questions in search of a more fulfilling, joyful life! Grab your best friends, significant other, or come on a solo date for an intimate evening together as we talk about LIVING LIFE, GETTING UNSTUCK, MAKING A MOVE, and how we want to SHOW UP in the world. Tickets go on sale this Friday, September 23rd at selectaseat.com/amy !! VIP packages are available and ALL tickets include a “4 Things” GIFT from @TheShopForward & @OneCountry. :) 

LISTENER EMAILS:

Cathy and Shelby both sent in awesome emails that are shared in this episode. Cathy’s is about why hitting “snooze” ruins your brain & Shelby is about permission to grieve + how we can do hard things.  

FYI: The Shop Forward's FALL COLLECTION is so cute:
https://www.theshopforward.com/collections/fall-collection 

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

See omnystudio.com/listener for privacy information.

OUTWEIGH: Anne Marie (Certified Personal Trainer + Founder & Creator of my FitCityWorld) is our expert guest for the next 3 weeks with Amy. In this episode (1 of 3) they talk about Anne Marie's belief that she works through with herself + her clients: "It’s okay to have body specific goals post eating disorder recovery and/or over exercise disorder recovery." She shares with us how to best set those goals + go about it all without dipping into disordered patterns. 

Anne Marie's Website & Instagram:

FitCityWorld.com 

@FitCityPearl

To contact Amy about Outweigh: hello@outweighpodcast.com

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Amy's geeking out because she follows Dr. Becky on IG (@DrBeckyAtGoodInside) and her posts have helped Amy out numerous times...so she couldn't be more excited that Dr. Becky now has a book out!!! Before they get into what her book is all about...Amy did a little '4 Things Gratitude' icebreaker to get to know Dr. Becky better (she told us a book, tv show, food/drink, and an Instagram follow that she's currently thankful for...you will love the stuff she shares!!)

Dr. Becky's book is 'Good Inside: A Guide to Becoming the Parent You Want to Be' and Adam Grant's endorsement sums up nicely what you can expect from it: "Warning: reading this book might make you a better parent. Whether you're struggling to get your toddler to calm down or your teenager to open up, Becky Kennedy is a fountain of wisdom. She strikes the ideal balance between affirming your best instincts and challenging you to rethink your worst reactions." 

In addition to talking about what GOOD INSIDE is all about...Amy and Dr. Becky discuss two things being true at the same time, breaking the cycle, self-care, the importance of repairs, how we define our job as parents, connecting with teens, and more!

More on what GOOD INSIDE explores: 

-Prioritizing Resilience over happiness for our kids
-Creating “connection capital,” a reserve of positive feelings we hopefully build up with our children, which we can pull from in times of struggle or when the relationship between us gets strained
-Detecting and reducing shame
-Telling kids the truth and why information empowers kids, not scares them

www.GoodInside.com for all things Dr. Becky...including a link to her book!

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is from Dierks Bentley’s latest song ‘Gold.’ The last line of the chorus is: “it might be gravel, but it feels like gold.” Also, if you’re not following @MyTherapistSays on IG, you’re missing out. They posted a meme the other day that said: “when you realize you don’t want to be responsible for anything anymore and you just want to nap and be small.” Lol. Yes, naps are gold!!!

Amy and Kat went over some listener emails today from Emily (she has 6 things she loves about Kat!!) + from Sarah (our new BFF reminding us to connect her with a fellow listener, Ithze!! - we love our community of listeners so much!!!!!!!!!) + Danielle (asked for help because she wants to quit snoozing!)

Also discussed: the new app “Be Real” (trying remain cool by being on this app that all the kids are on), the new 4 Things Gratitude Journal 3.0 that Amy & Meri are working on to support Haiti (thanks to everyone sending us quotes for the journal like this one: “what makes you grateful, not hateful”), living life with palms up or palms open (one of our favorite takeaways from the 4 Things Tim Schurrer interview), a Mel Robbins (shocker!!! haha!) thought on ADHD, and fragmented sleep/what can you get excited to get out of bed for??!!!

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

See omnystudio.com/listener for privacy information.

OUTWEIGH: Licensed Paramedical Aesthetician Hannah Ellis is our expert guest in this 3-week series with Amy. In episode 3 of 3 Amy & Hannah talk about common skincare concerns, how they can affect our mental health over time, and how to overcome anxiety over your skin, body, etc. 

Hannah Ellis is a Licensed Paramedical Aesthetician and founder of Hannah Ellis Skincare here in Nashville, TN. 

As a Paramedical Aesthetician, her approach to skin starts internally and works its way to the surface by changing the way your skin functions at a cellular level via truly nourishing the skin without ablative and harsh treatments but strategically thoughtful and custom treatments for every skin condition. Hannah and her team of expert aestheticians she has trained specialize in acne, melasma and pigmentation issues, rosacea, aging concerns, and so much more all with a holistic approach through skin changing treatments, custom complexion home care routines and detailed education their clients can't find anywhere else. Her motto is “I empower my clients to achieve the healthiest skin of their life."

Hannah Ellis 

Owner | Hannah Ellis Skincare 

@thenashvilleaesthetician

hannahellisskincare.com

To contact Amy about Outweigh: hello@outweighpodcast.com

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

This is an OG 4 Things episode with 4 totally random things…ask and you shall receive!!

FIRST THING: Amy shares 4 things she’s loving right now and recommends you try them all (from books to crackers to make-up to making time for yourself!!)

SECOND THING: @AllyFallon is redefining how she views working out and she shared her new philosophy with us (and we can appreciate this new approach for sure!!)

THIRD THING: Do you find yourself running late to things often?? Amy shares tips on how to get out of the door on time + extra tips if you’re trying to get kids out the door on time too!

FOURTH THING: Founders of Sheets Laundry Club, Chris & Laurian Videau, came on to share their vision for a better planet through their company & do ‘4 Things Gratitude’ (a tv show + book + IG follow + food/drink they’re thankful for) with us!! They collectively served over 27 years in the military and traveled to over 20 different countries. During their time overseas, they became painfully aware of the vast amount of plastic that pollutes our oceans. After leaving the military, they set to work creating a plan that would allow for a more sustainable future for the generations to come. Checkout https://sheetslaundryclub.com for more details + to shop & support an awesome small business that is changing the world!

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is from Adam Grant: “Downplaying your achievements is not the antidote to appearing arrogant. Humility is acknowledging your weakness, not denying your strengths. Generosity is elevating others, not diminishing yourself. Owning your success doesn’t make you a narcissist…it makes you a role model." Such a good quote and Amy was able to use it to motivate herself before a big meeting this last week (along with the wonder woman pose!) Allowing yourself to know what you know is a beautiful place to be (if you can get there) and we have Jennifer Garner to thank for that reminder!

Other things from this episode:
-PSA: Put sunscreen on your neck!!!
-Did you know that green can make you feel optimistic and refreshed?? Amy shares the cute green blazer that she will be ordering since @NextDoorLife told us that green = refreshed!!
-Can spiders bite through clothing??
-How to set up your “Medical ID” on your iPhone (your watch/phone could save your life!)
-Checking in on your heart rate (and it’s something we should be aware of/knowing your body!)
-Raise your hand if you relate to this: “Don't ever be scared to cancel plans with me. I’ll hop back in bed so fast!”

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

See omnystudio.com/listener for privacy information.

OUTWEIGH: Licensed Paramedical Aesthetician Hannah Ellis is our expert guest in this 3-week series with Amy. In episode 2 of 3 they talk about how common IG/TikTok Filters are used and how it skews our views of what real/healthy skin should look like - i.e. what even is healthy skin in general? 

Hannah Ellis is a Licensed Paramedical Aesthetician and founder of Hannah Ellis Skincare here in Nashville, TN. 

As a Paramedical Aesthetician, her approach to skin starts internally and works its way to the surface by changing the way your skin functions at a cellular level via truly nourishing the skin without ablative and harsh treatments but strategically thoughtful and custom treatments for every skin condition. Hannah and her team of expert aestheticians she has trained specialize in acne, melasma and pigmentation issues, rosacea, aging concerns, and so much more all with a holistic approach through skin changing treatments, custom complexion home care routines and detailed education their clients can't find anywhere else. Her motto is “I empower my clients to achieve the healthiest skin of their life."

Hannah Ellis 

Owner | Hannah Ellis Skincare 

@thenashvilleaesthetician

hannahellisskincare.com

To contact Amy about Outweigh: hello@outweighpodcast.com

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Amy is pumped to finally connect with Tim Shurrer!! Is your definition of success leaving you restless and empty? Tim can help with that and he's on to talk about his new book: The Secret Society of Success! 

There’s a message getting a lot of airtime these days. It says to be successful, you have to step into the spotlight, climb the ladder, become the boss, or chase whatever version of success that’s been dangled in front of you.

But what if there’s another way? What if fame, money, and power aren’t all that we should be chasing?

In The Secret Society of Success, Tim Schurrer invites you to reevaluate your definition of success and learn a new, freer way to go about achieving it. How do you learn this approach? With the Secret Society as your guide—a community of people who know how to make an impact, whether they have the spotlight or not. The Secret Society will teach you to

• define success for yourself;

• contribute to your team without minding who gets the credit;

• make an impact that spans far beyond yourself, regardless of the size of your platform;

• navigate living in the tension between contentment and striving;

• go from feeling anxious, overwhelmed, and restless in your job to being confident in the value you bring to the team; and

• discover meaning and fulfillment in the work that you do.

Through powerful stories of people like the CEO of Apple Tim Cook, NBA all-star LeBron James, Fred Rogers of Mister Rogers’ Neighborhood, and people whose names you’ve never heard of, you will discover that the success you’re looking for is within your reach, wherever you are and whatever your role.

Tim knows what it takes to build a winning team. He spent almost a decade of his career launching two brands—StoryBrand and Business Made Simple—as COO alongside New York Times bestselling author Donald Miller. Before that Tim worked at TOMS as well as Apple Inc. He is the host of the Build a Winning Team podcast, where he offers listeners actionable advice as he interviews some of the top leaders in business. Tim lives in Nashville, Tennessee, with his wife, Katie, and their two kids.

CONNECT WITH TIM:

Website - http://SecretSocietyBook.com

Instagram - https://instagram.com/timschurrer/

LinkedIn - http://linkedin.com/in/timschurrer/

Twitter - https://twitter.com/timschurrer

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is from an IG post that @GabbyBernstein put up about seeing obstacles in life as detours in the right direction (when you choose to see life this way “you can begin to find a deeper meaning and personal growth amidst the discomfort.”) This reminded Amy of a book she read a couple of years ago called ‘Obstacle Is The Way’ that she highly recommends! 

Kat introduces us to ‘The Friendship Deck’ in this episode!! “If you are craving more realness and authenticity in your friendships, but don’t know where to start, the Friendship Deck is for you.” She went through some of the cards with Amy to show what it’s like to use these cards to learn more about your friends and feel more connected!!

THE FRIENDSHIP DECK:
https://www.blakeblankenbecler.com/thefriendshipdeck 

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

See omnystudio.com/listener for privacy information.

OUTWEIGH: Licensed Paramedical Aesthetician Hannah Ellis is our expert guest in this 3-week series with Amy. In episode 1 of 3 they talk about disordered eating and how it affects our skin. Hannah says it’s so common for her to see clients that speak negatively about food & have self blame (i.e. about food for their skin). 

Hannah Ellis is a Licensed Paramedical Aesthetician and founder of Hannah Ellis Skincare here in Nashville, TN. 

As a Paramedical Aesthetician, her approach to skin starts internally and works its way to the surface by changing the way your skin functions at a cellular level via truly nourishing the skin without ablative and harsh treatments but strategically thoughtful and custom treatments for every skin condition. Hannah and her team of expert aestheticians she has trained specialize in acne, melasma and pigmentation issues, rosacea, aging concerns, and so much more all with a holistic approach through skin changing treatments, custom complexion home care routines and detailed education their clients can't find anywhere else. Her motto is “I empower my clients to achieve the healthiest skin of their life."

Hannah Ellis 

Owner | Hannah Ellis Skincare 

@thenashvilleaesthetician

hannahellisskincare.com

To contact Amy about Outweigh: hello@outweighpodcast.com

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Amy’s sister, @CristiDozier, is back on and we love when she joins the podcast! Amy uses ‘4 Things Gratitude’ with Cristi to lead them into a variety of topics. Cristi shared a book, an Instagram follow, a TV show, and a drink that she’s currently thankful for…but the conversation goes deep into each thing and they end up talking about:

• How Are You, Really? (a book by Jenna Kutcher)Amy getting called out for her “vibe” at a family reunion
• Rage / Punching bags 
• Imperfect progress
• Meditation 
• Rewiring our brains
• The Wonder Woman pose
• High Fiving Yourself In the Mirror
• Underrated Mental Health Hacks from @RawBeautyTalks (her IG follow recommendation)
• Amy possibly joining Cristi on a future episode of Building Roots on HGTV
• UNTOLD: The Girlfriend Who Didn’t Exist (on Netflix) 
• Manti Te’o
• Catfishing
• Forgiveness
• Water + Coffee + Tequila (Cristi is a creature of habit)
• And so much more…

Hope you enjoy their chat! Rate & Review if you haven't!

You can email thoughts & questions to 4ThingsWithAmyBrown@gmail.com

Links Related to Cristi:
@RootHouseCo
RootHouseCo.com  

@RootDesignCo
RootDesignCompany.com  

HGTV’s Building Roots:
https://www.hgtv.com/shows/building-roots

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is: “just keep swimming…just keep swimming” from Dory in Finding Nemo (a listener, Chelsea, included this quote in their email and we love it!) Amy actually had to apply the “just keep swimming” motto during an interview she recently did with Dr. Becky Kennedy…something embarrassing happened and Amy was mortified…but she had to just keep trucking along (she was geeking out to even be chatting with @DrBeckyAtGoodInside - IYKYK!!!) Amy’s interview with Dr. Becky will air mid-September FYI for those of you that are also excited about it. Then, Amy & Kat dove into some emails: one from Ithzel (a listener that was diagnosed with cancer) updating us that she will be able to pursue her dream more of becoming a CRNA. Chelsea’s email about grieving a miscarrage…we know this is an email that someone else out there needs to hear because it’s never selfish to take the time to grieve and do what you need to do for yourself!! They also discuss Amy doing a ‘4 Things Live’ event and filming an episode of ‘Building Roots’ (Amy’s sister’s show on HGTV!!) 

BobbyBones.com/vegas (keyword: AMY for the private event in Vegas for iHeart Festival) 

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

Please send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com!

See omnystudio.com/listener for privacy information.

OUTWEIGH: Certified Eating Disorder Specialist & Registered Dietitian, Melissa Giovanni, is our expert for the next 3 weeks! Today’s chat (episode 3 of 3) is about how to handle/ways to recover in a diet obsessed culture! We are surrounded by toxic messages, images, social posts, diet ads, etc... so it's really hard to navigate (even though in 2022 we have rounded a corner and seen some change!) Trying to recover feels like you're swimming upstream at times...but hopefully after listening to this there's less resistance in your path to freedom! 

Melissa’s Instagram: @allthefoodsrds

Melissa’s Website: https://balancenutritioncounseling.com/

Melissa Giovanni, MS, RDN, CEDS, LDN is a licensed and registered dietitian in Nashville, TN and owner of Balance Nutrition Counseling, PLLC, a group private practice in Nashville and Murfreesboro, TN. She is also a certified eating disorders specialist. Melissa came to the field of nutrition with a passion for eating disorders treatment. She strives to help people heal their relationship with food and live a life without food rules and judgments.  She provides clients with the information, skills, and support to progress in their recovery.  

To contact Amy about Outweigh: hello@outweighpodcast.com

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

In a new devotional ‘Chase The Fun’ @anniefdowns created 100 days to discover fun right where you are! Annie sat down with Amy to chat about the 4 different sections of the devo (being an amateur + falling in love + finding a hobby + chasing the fun!) We LOVE when Annie is on the podcast…so we know you’ll enjoy their chat!!

Annie F. Downs is a New York Times bestselling author, sought-after speaker, and successful podcast host based in Nashville, Tennessee. Engaging and honest, she makes readers and listeners alike feel as if they’ve been long-time friends. Founder of the That Sounds Fun Network—which includes her aptly named flagship show, “That Sounds Fun”—and author of multiple bestselling books like 100 Days to Brave, Remember God, and That Sounds Fun. Annie shoots straight and doesn’t shy away from the tough topics. But she always finds her way back to the truth that God is good and that life is a gift. Annie is a huge fan of laughing with friends, confetti, soccer, and boiled peanuts (preferably from a back-roads Georgia gas station). 

Read more at anniefdowns.com and find her all over the internet at @anniefdowns!

Chase The Fun - 100 Days To Discover Fun Right Where You Are:
https://www.amazon.com/Chase-Fun-Discover-Right-Where/dp/0800738764 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

4 Things Puzzle:
https://www.theshopforward.com/products/4-things-puzzle

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is: “Be grateful for what you already have while you pursue your goals. If you aren’t grateful for what you already have, what makes you think you would be happy with more.” Amy & Kat break down the quote a little bit and then get into these topics: we make 122 different decisions today (they go over the top 10), tricks to be the most attractive person in the room (hint: you might want to start talking with your hands & wearing your hair wet!), giving up your phone for perfect sleep (18% of people would do this), and more!! 

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

Please send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com!

See omnystudio.com/listener for privacy information.

OUTWEIGH: Certified Eating Disorder Specialist & Registered Dietitian, Melissa Giovanni, is our expert for the next 3 weeks! Today’s chat (episode 2 of 3) is about having a healthy relationship with exercise in recovery...for some of us it's hard to even comprehend what that even looks like because working out has been our eating disorder "buddy" for years and years. However, there is hope!!! You can get to a point where anxiety doesn't hit if you know you're not working out one day (or five!) We hope you feel less alone after listening and more equipped to do what is best for your body today...whether that's moving it or not moving it.

Melissa’s Instagram: @allthefoodsrds

Melissa’s Website: https://balancenutritioncounseling.com/

Melissa Giovanni, MS, RDN, CEDS, LDN is a licensed and registered dietitian in Nashville, TN and owner of Balance Nutrition Counseling, PLLC, a group private practice in Nashville and Murfreesboro, TN. She is also a certified eating disorders specialist. Melissa came to the field of nutrition with a passion for eating disorders treatment. She strives to help people heal their relationship with food and live a life without food rules and judgments.  She provides clients with the information, skills, and support to progress in their recovery.  

To contact Amy about Outweigh: hello@outweighpodcast.com

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Cosmetic nurse Keri Claudel (@TheNashvilleBeautyGirl) is on to answer all of your botox + skincare questions that you sent in:

What is botox, jelly roll botox, and lip bump botox?

Why do people get it and what are the most common places? 

How to know WHEN you should get botox?

Botox for the first time okay after age 60?

How to find out if someone is good at botox injections?

Who to go to for jaw botox for grinding and clenching...dentist okay?

Why use retinol and is the stuff Target/Walgreens okay?

What are Keri’s favorite ZO Products?

Can you mix ZO with drug store items? 

Can she share basics for a tired mom on a budget?

My pores are huge, can they shrink?

Why is it good to shave your face?

1 in-office treatment to add to a ZO skincare routine that is most effective and how often?

Does Microneedling help with age spots?

Icing Face with face roller or dipping face in bowl of ice…should we be doing this???

Why can't we share lip fillers with a friend...just need a tiny amount?

**We highly encourage you to listen to “Botox & Body Image: Am I A Fraud If I Get Botox? (Part 1)” that was released yesterday (8/11). 

FYI: We’re also doing a @ZOSkinHealth product GIVEAWAY with these episodes. Just take a screenshot when you’re listening and share a post in your Instagram stories. Tag @RadioAmy so she can see it & you might get picked to receive a chat with Keri about your skincare needs & some free ZO products!

MORE ABOUT OUR GUEST:

Keri Claudel is recognized as one of the top beauty and confidence boosting professionals in the south with a long list of celebrity clientele. Keri is a board-certified aesthetic nurse specialist with over 20 years experience in the industry. Skilled in all advanced anti-aging, non-surgical, and plastic surgery consult teams, master cosmetic injector, skin lasers and medical grade skin care. 

Keri Claudel RN BSN CANS

Cosmetic & Plastic Surgery Nurse 

Board Certified Aesthetic Nurse Specialist & Allergan National Trainer 

Book With Her at Hatef Aesthetics: www.hatefaesthetics.com

Instagram: @TheNashvilleBeautyGirl & @HatefAesthetics & @ZOSkinHealth

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

“Am I a fraud if I get botox?” That is the question Dylan Murphy (@DylanMurphy.rd) has been asking herself the last few months. She helps clients with their body image every day…so she was conflicted when it crossed her mind to get botox for the first time. In this episode Dylan and Amy talk about botox & other cosmetic work from the right mindset → doing it to feel more confident vs. doing it because without it your body image is negative. They also cover the role social media plays in body image/desire for botox, choosing cosmetic procedures for the right reasons, & finding friends who will be honest with you. 

“Botox & Body Image: Creating Confidence & Answering Your Questions with The Nashville Beauty Girl (Part 2)” will be released tomorrow (8/12). 

FYI: We’re also doing a @ZOSkinHealth product GIVEAWAY with these episodes. Just take a screenshot when you’re listening and share a post in your Instagram stories. Tag @RadioAmy so she can see it & you might get picked to receive a chat with Keri about your skincare needs & some free ZO products!

MORE ABOUT OUR GUEST:

Dylan Murphy is a Registered Dietitian and founder of FREE Method Nutrition, a virtual nutrition practice that exists to empower women to have confidence in their body, clarity in their food choices and consistency in their health habits. Dylan and her team of Registered Dietitians support their clients through nutrition coaching in 1:1 and group settings, as well as online courses. Dylan hosts the FREE Method Podcast, where she hosts meaningful conversations on topics such as intuitive eating, realistic motherhood, body image and wellness.

Email: dylan@freemethodnutrition.com

Website: www.freemethodnutrition.com

Instagram: @dylanmurphy.rd and @freemethodnutrition

Body Confidence Blueprint (free video series): freemethodnutrition.com/freeseries

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is: “I am at the age now where I can either do a daytime activity or a nighttime activity but I can’t, under any circumstances, do both.” Just a fun/funny statement that really hits home for both Amy and Kat (ages 41 and 32) because they definitely have to choose whether they’re doing something during the day or at night. Anyone else relate?? Amy then tells Kat about the ‘Whisper Method’ that’s trending on TikTok…and they both whisper their dreams into the mic before Amy shares 4 emails from listeners: Sara, Chelsea, Crystal, and Maci. These 4 emails led us to talking about spreading joy (PIMPINJOY + never suppressing a generous thought), not giving up on dreams, trying things even if you’re scared of failing, and the wonders of South Dakota! 

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

Please send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com!

4 Things Puzzle:
https://www.theshopforward.com/products/4-things-puzzle

See omnystudio.com/listener for privacy information.

OUTWEIGH: Certified Eating Disorder Specialist & Registered Dietitian, Melissa Giovanni, is our expert for the next 3 weeks! Today’s chat (episode 1 of 3) is about living in a toxic environment. If you are actively living, working, or in a relationship (friend, family, romantic) with someone that triggers you…what do you do?? Melissa and Amy helped answer that question during this chat and Melissa gave us a good mantra in this chat: “Good for you, not for me.” (listen to hear when you can apply this!) 

Melissa’s Instagram: @allthefoodsrds

Melissa’s Website: https://balancenutritioncounseling.com/

Melissa Giovanni, MS, RDN, CEDS, LDN is a licensed and registered dietitian in Nashville, TN and owner of Balance Nutrition Counseling, PLLC, a group private practice in Nashville and Murfreesboro, TN. She is also a certified eating disorders specialist. Melissa came to the field of nutrition with a passion for eating disorders treatment. She strives to help people heal their relationship with food and live a life without food rules and judgments.  She provides clients with the information, skills, and support to progress in their recovery.  

To contact Amy about Outweigh: hello@outweighpodcast.com

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Amy's friend Sundi (@MockingBirdOnBroad) is back on! She was visiting Amy in Nashville from N.C. and they decided to take some of their off mic conversations to the mic because Sundi has been feeling particularly irritable and she wanted to know if she's the only one?? Amy assures her that she's most definitely not alone in this! 

A few good quotes from this episode: 

"Staying positive doesn't mean you have to be happy all the time."

"You're never going to be as young as you are...at this very moment."

"Life is really hard at times...but good can come from it." 

They also fangirl over Shania Twain because they watched her new Netflix documentary together and it is so good! They definitely recommend watching that along with another documentary about the founder of Victoria's Secret (Angels & Demons on Hulu). Then Amy has Sundi share 4 things she's currently thankful for (shout out to friendships & the simple pleasures in life!!) 

4 Things Puzzle: IT'S FINE. I'M FINE. EVERYTHING. IS FINE.

https://www.theshopforward.com/products/4-things-puzzle 

Sundi's Shop: Mockingbird On Broad

https://mockingbirdonbroad.com 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is: “It is okay to disappear until you feel like you again.” Kat had to sit with this quote for a second because fully disappearing from life and all of life’s responsibilities is not something she would suggest…but taking time for self-care is very important and you may 100% need to step away from life at times to give back to yourself…refill your cup!! There is also no need to force yourself to show up if you don’t absolutely have to…so that is how we are comprehending this quote. Amy then shares an email from a listener whose dad was diagnosed with stage 4 cancer and his particular type got her curious about genetic testing. Shockingly, at age 31, her tests revealed she does in fact have cancer. Our hearts are heavy for this listener…but we hope her email will motivate us all to be proactive with our bodies and that we’ll be encouraged by her mindset. She shared that she's not a big believer in “everything happens for a reason,” but she very much appreciates what Donald Miller taught us in a previous episode when facing challenges: “What is this preparing me for?” Amy & Kat also share what self-care looks like for them, what TV shows they’re loving right now, and some fun game recommendations…because everyone needs a good game night from time to time!!

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!

Please send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com!

4 Things Puzzle:
https://www.theshopforward.com/products/4-things-puzzle

See omnystudio.com/listener for privacy information.

OUTWEIGH: For this chat with licensed therapist Ashley Vicari (episode 3 of 3 with her), Amy and Ashley talk about identifying whether or not you have an eating disorder or body image issues. *Most* eating disorder diagnoses share a common basis surrounding body image: an over-evaluation of shape and weight (meaning that someone with an eating disorder tends to put a lot of their eggs into the body image basket, so much so that it impairs their everyday lives!!) 

Ashley also shares with us '10 Questions to Consider When Thinking About Body Image' and breaks down each question further inside the episode:

-What are my body rules?
-Where did these rules come from?
-What function do these rules serve for me? Are they keeping me safe? Hidden?
-Can I practice non-judgement when looking at or thinking about my body?
-Am I able to see the purpose my arms, legs, stomach, etc. serves?
-Even if I do not like my body, what would respecting my body look like?
-Do I plan on living with my body rules all my life?
-How would my life be different if I respected my body?
-What matters most to me outside of my size, weight, and/or appearance?
-What role does the media or social media play in the way I view my body and what steps can I take to reduce or eliminate the harm of these images or messages?

Link to Ashley's full blog post about Body Image:

https://renfrewcenter.com/5-body-positive-trends-how-body-image-movements-impact-culture/ 

Eating Disorder Center Where Ashley Works: https://renfrewcenter.com 

To contact Amy about Outweigh: hello@outweighpodcast.com

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Lunchbox joins Amy for a little intro chat before she gets into the 4 THINGS for this episode. It’s “OG” style with 4 totally different topics. Hope you enjoy it!

FIRST THING: 

Can we love without attachment? Amy always loves the newsletters her friend @LisaHayim sends out. The one she sent this week asked that very question and was helpful to Amy, so she reads the newsletter to you. If you’re holding onto anything too tightly…the premise Lisa wrote about will be very good for you to hear! Questions to ask yourself: “Can we arrive, recognizing it’s not permanent (and let it be!) so we can flow into our NEXT destination when it's time? How much easier would it be then to pivot careers? End dead relationships? Make the needed change in our lives? How much LESS STALE would it all FEEL?!?!?!?!”

SECOND THING:

If you've listened to the podcast for a while, you know Amy is a huge fan of Robin Roberts (she's even come on as a guest before) and this week Amy geeked out when Robin posted about the 4 Things Gratitude Journal that Meri and Amy made to support Haiti. Robin was doing her Monday Motivation post...when she pointed to her "glam fam" in the room and told them that she had written them in as one of the things she was thankful for that morning and she patted the journal on the counter...OUR JOURNAL. So cool! This got Amy thinking about how she often has guests share 4 things they are thankful for...but she doesn’t always go into why we have them do that and it's all based on the ‘4 Things Gratitude’ journal and how we want to encourage you to practice gratitude when you can too! Meri and Amy were intimidated by journaling so they created a journal that is simple and even has stickers & prompts for the days that you might not have words. Amy then shares 4 things she’s currently thankful for! You can do this too…in any notebook that you already have or type it into your phone. If you’re interested in the actual ‘4 Things’ journal that supports Haiti…you can click here: https://www.theshopforward.com/products/4-things-gratitude-journal-2-0  

THIRD THING:

Amy’s therapist recently shared with her a quick version of the butterfly analogy...so she googled it to read the whole thing to you. If you're in a season of life that's hard and you wish it would just hurry up and pass you by…this thing is for YOU!!! Hearing this will remind you why it's important to not rush the process!!

FOURTH THING:
Last week our guest was a relationship expert and therapist, Dr. Alexanra Solomon, but we didn't focus on romantic relationships…we got some emails wishing we had talked about that. A couple of listeners specifically emailed in curious about “what couples fight about the most & why” and “the best advice for someone getting into a relationship.” Amy reached out to Dr. Solomon to get her answers to these questions. And then on a related note…Amy shares a list of things people in HAPPY relationships almost never do…listen to see if you do any on the list!

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is: “I know you have a big mountain to climb right now. And it’s scary and intimidating and seemingly almost impossible. But the beautiful irony of this, is that by the end, this will probably have you feeling more alive than any other mountain before this. You are going to surprise yourself.” This led to a whole conversation around altitude (for dummies) because Amy was recently in Colorado climbing mountains. Amy also read some emails from listeners: a couple of them talking about Amy’s infamous Chicken Salsa/Salsa Chicken recipe (this simple dinner ended up being a ‘God tap’ for one listener in particular!!) & another asking about a locket necklace Amy has been wearing with her Star Necklace (both linked below!) Then Amy & Kat shared their bucket list trips!

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

Please send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com!

ESPWA Star Necklace:
https://www.theshopforward.com/products/espwa-star-necklace 

Noonday Collection Locket:
https://www.noondaycollection.com/shop/ardent-necklace/

See omnystudio.com/listener for privacy information.

OUTWEIGH: We're excited to have licensed therapist Ashley Vicari back as the expert with Amy! In this episode (ep. 2 of 3) they navigate what to do if you think your child has an eating disorder. There's a blog that Ashley wrote called: 'Teens & Eating Disorders: 5 Helpful Tips for Better Understanding Your Teen' and Amy has Ashley break it down for us. 

As a parent or caregiver, your support is imperative. Below are a few tips you can use to assist your teen as they move through their journey of adolescence and aid in preventing symptoms of disordered eating. 

1. Repeat After Me: It’s Not Just A Phase
2. Acknowledge the Pressures of Social Media
3. Notice Their Emotions and Behaviors; They Want You To
4. Get Involved – You Are Their Parent, Not Their Friend
5. Honor Their Bravery and Honesty

Eating disorders are unfortunately all-too common among teenagers. This is partly because the pathways which lead to disordered eating are often far too easy for teens to fall into. As parents and guardians, we must have the tools to recognize these paths so we can offer guidance when it’s needed most.

Link To Ashley's full blog post about Teens & Eating Disorders: 

https://renfrewcenter.com/teens-eating-disorders-5-helpful-tips-for-better-understanding-your-teen/ 

Eating Disorder Center Where Ashley Works:

https://renfrewcenter.com 

To contact Amy about Outweigh: hello@outweighpodcast.com

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Dr. Alexandra Solomon (therapist, relationship expert, professor, speaker, author, podcast host) is on to talk with Amy about tapping into our truest selves (finding our “real” selves + what does that even mean?!!), setting boundaries (with kindness of course), how to handle conflict (the difference between walking on eggshells & handling with care), and 4 Things Gratitude (we get a tv show + a book + a drink + an IG follow that Dr. Alexandra is thankful for). 

DR. SOLOMON’S PODCAST:
‘Reimagining Love with Dr. Alexandra Solomon’ is your destination for profound, enlightening discussions about love, family, intimacy, and everything in between. A podcast that gives us the opportunity to reimagine ourselves, our relationships, and our world. Hosted by renowned clinical psychologist, professor, and author Dr. Alexandra Solomon featuring conversations with listeners as well as notable guests.

WEBSITE: dralexandrasolomon.com

INSTAGRAM: @dr.alexandra.solomon

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is: “On the voyage, don’t get too attached to the raft.” Related to that, Kat shares one of her favorite stories about “the log in the water” which is a super helpful analogy that you’ll definitely appreciate. Amy then goes over some listener emails that led to chats about the following things: slip-ups in life don't define you, our chick-fil-a orders, jam vs. jelly, fiction book recommendations, Young Life family camp, kind notes of encouragement, and Kat’s WEIRD hobby of reading negative reviews online. Lol. 

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

Please send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com!

ShopEspwa.com for all items that support Haiti!

See omnystudio.com/listener for privacy information.

OUTWEIGH: Licensed therapist Ashley Vicari is our expert guest for the next 3 weeks with Amy. In episode 1 of 3, Amy starts off by sharing this email that was sent in with Ashley: "I would love to hear a discussion on the Outweigh Podcast about gaining weight in the recovery process & all the uncomfortable parts about it. I am so torn between wanting to recover vs continuing to struggle but keep my current body/weight. It would be so helpful to hear about it from someone who has been through it, and has come out the other side ok & happy! Thanks!"

In response to this email, Ashley shares with us:

-How to incorporate mindfulness in the process of recovering from an eating disorder.

-Tools to learn how to live in the body you have.

-Her personal experience living in a larger body.

Eating Disorder Center Where Ashley Works: https://renfrewcenter.com 

To contact Amy about Outweigh: hello@outweighpodcast.com

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Award-Winning Author + Mental Health & Empowerment Journalist, Lacey Johnson, is back on the podcast today...this time to have a conversation about social media and how it affects us! Key takeaways from this chat:

1. The problem isn’t social media; it’s the kind of power you’re giving it.
2. Let your screentime inspire your life, not devour your life.
3. Step off of the stage every now and then and get in the moment (your mental health and relationships absolutely depend upon it!).
4. Gratitude: Lacey shares '4 Things' she is thankful for! 

LINKS DISCUSSED IN THIS EPISODE:

Depression & Anxiety Are on the Rise in Young People, But Is Social Media to Blame? (Lacey interviewed a well-known psychologist for this piece)

I’ve Really Missed People, But Has COVID Made Us Socially Awkward? (For this piece, Lacey interviewed a variety of mental health experts, and they touched on the social and relational dangers of staying virtual for too long)

“Maybe It’s the Algorithm, Maybe You Need New Friends” (social media-related blog post mentioned): https://www.laceyjohnson.com/post/maybe-it-s-the-algorithm-maybe-you-need-new-friends 

Spaghetti sauce recipe Lacey is obsessed with: https://www.foodiecrush.com/my-moms-homemade-spaghetti-and-meat-sauce-recipe/

Corn Salad recipe that Amy is so excited to try: 

https://www.instagram.com/reel/CfcLtzJpmdD/?igshid=YmMyMTA2M2Y%3D 

Lacey's IG: @thelaceyjohnson

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is: “Everyone compliments the jumpsuit when you wear it out, but when you get to the bathroom, it’s just you and your choices.” Lol. So true, so true! Amy then shares with Kat a pile of stories she’s saved over the last week about the following things: tips to help you fall asleep, morning habits that ruin your sleep cycle, millions of people hit the snooze button every morning (why science says that’s a problem), things to let go of to be a happier mom (or person if you’re not a mom), and why people are more likely to befriend someone with a similar body odor (shout out to Amy’s fave perfume: Bacarat 540).

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

Please send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com!

ShopEspwa.com for all items that support Haiti! 

TheShopForward.com/pimpinjoy to support building a home for a veteran hero

See omnystudio.com/listener for privacy information.

Bonus Episode!! For this listener-led series, Amy sat down with podcast listener, Aubrie Asprec, and answered a list of questions she came up with! Aubrie is a 27-year-old new mom that lives in Fresno, California and works in Human Resources in the Air Force (her husband is also in the Air Force!!) Aubrie’s questions for Amy: “What book are you reading right now? Or do you have a favorite book that you would recommend? Favorite Starbucks drink right now? What have you learned most about yourself lately? Will George Strait ever come on the podcast? What would you do to prepare for something like that?” Hope you enjoy this little Q&A whether you listen to it on a ‘Sunday Stroll’ {shout out ‘The Walk Thing’ — iykyk!!} or not! :)

See omnystudio.com/listener for privacy information.

OUTWEIGH: Last week Amy shared that the average adult will try 126 diets in their lifetime. That’s crazy!! This week, Amy focuses on how the diet industry is targeting us (especially women!) and we must be aware of their messaging so we don’t fall for it. So what works better than dieting?? Developing a healthy relationship with food, appreciating what we GET to eat, and not being afraid to eat our favorite dessert or the french fries we love! Focus on adding to our lives instead of taking away from our lives! Easier said than done, but hopefully this episode will be an encouragement to you and will get you one step closer to ditching the diets. A big fear that comes along with that, though, is gaining weight. Amy shares an email from an Outweigh listener that is concerned about just that. Amy plans to have an expert on to dive into this more…but in the meantime you’ll hear Amy’s personal thoughts and this reminder: your natural body size is the weight you are without crazy diet rules & restriction. If you gain weight by enjoying food and eating adequately for your body…then that is the body you were meant to have. We have a choice to embrace that concept or spend our lives fighting it…it’s up to us!

Best places to find more about Amy: RadioAmy.com + @RadioAmy

To contact Amy about Outweigh:
hello@outweighpodcast.com

See omnystudio.com/listener for privacy information.

New York Times Best Selling author and founder of IF:Gathering, Jennie Allen {@jennieallen}, is back on the podcast to talk about her book Find Your People: Building Deep Community in a Lonely World. Loneliness has become a major issue and it’s impacting our health and overall well-being. If you’re feeling lonely…you’re not alone and this book is a great tool to help create community in your life. Jennie shares vulnerable stories from her own life, how to overcome the barriers to making new friends, the type of friend you are + the types of friends you need, and so much more! Jennie also shared with us 4 things she is thankful for…she gave us a book recommendation, a tv show, an instagram follow, and a drink that we need to try! 

Purchase Find Your People HERE!

4 Things Gratitude Journal:

https://www.theshopforward.com/products/4-things-gratitude-journal-2-0 

To send Amy an email: 4ThingsWithAmyBrown@gmail.com

For more info: RadioAmy.com + @RadioAmy on Instagram 

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

Welcome to the ‘5th Thing’ with Amy & Kat. Today’s quote is: “Developing an 'attitude of gratitude' is one of the simplest ways to improve your satisfaction with life.“ — Amy Morin 

This episode is all about gratitude—Amy & Kat share some prompts to ask yourself on days that it’s difficult to get on the grateful train. You’ll also hear some throwbacks of former guests (Hilary Scott, Kelsea Ballerini, Kimberly Schlapman, & Karen Fairchild) sharing ‘4 things’ they are thankful for! Hopefully this will all be inspo to start thinking of 4 things you’re thankful for each day or week—or just start with 1 thing! 

4Things.com for the ‘4 Things Gratitude’ journal that supports education in Haiti!

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

See omnystudio.com/listener for privacy information.

OUTWEIGH: It's 4th of July weekend…so Amy took a trip down memory lane sharing ways she used to treat this holiday while living with an active eating disorder. Her life looks very different now…so she wanted to dedicate this episode to YOU living your best life this weekend by giving some tools to take with you to the celebrations/parties/BBQs. She goes over 5 food tips for the holiday weekend (hint: starts with eating breakfast!!!) and went over a list of foods that are bad for you (spoiler alert: it’s foods that you’re allergic to, or have mold on them because foods are neither good nor bad).

Fav quote from this episode: “Don’t miss out on 95% of your life just to weigh 5% less.” - @DylanMurphy.rd

Best places to find more about Amy: RadioAmy.com + @RadioAmy

To contact Amy about Outweigh:
hello@outweighpodcast.com

See omnystudio.com/listener for privacy information.

Amy sat down with the girls from @NextDoorLife, Reagan & Polly (neighbors turned BFFs navigating life one outfit, meal, party & kid drama at a time!)

FIRST THING: How did @NextDoorLife come to be? The girls breakdown how being neighbors & friends turned into a business for them! We love their tips on mixing high/low items to make a great outfit and Polly's motto: "Don't waste your fancy" (i.e. dress up more or use the good dishes from time to time!!)

SECOND THING: What does "dating yourself" look like? Polly loves to buy herself flowers and Reagan treats herself to fun drinks & good chocolate. They also take care of themselves with good boundaries & the enneagram to better know/understand each other! 

THIRD THING: The girls share their go-to cocktail ideas and Amy shares her most recent obsession: a paloma (a tequila-based drink with grapefruit-flavored soda!) 

FOURTH THING:4 Things Gratitude!! Reagan & Polly each share 4 things they are thankful for!

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is from a song called 'Winner' by Nicolle Galyon: “high five for the girl in the mirror” (go stream this song asap…it’s so good!) This leads to a chat about listening to albums all the way through & CDs from back in the day! Amy showed up to Kat’s office to record this episode with a lot of snacks…so they do a mini snack review session (where Kat shares that she gets obsessed with bars to the point where she can't ever eat them again!) SIDE NOTE: When saying almond do you pronounce it ALL-MOND or AL-MOND?? (there’s a debate if anyone out there in the world even says it the latter way!) After more snack talk (about how Kat used to pretend carrots were chips) they get into how Kat was able to apply the perspective Donald Miller shared with us a couple of weeks ago for when something doesn’t go as planned: WHAT DOES THIS MAKE POSSIBLE? Also, discussed in this episode (that is heavily about snacks, as you can tell) is the origin of Siete Foods (an amazing tortilla, chips & more company that Amy loves!!), Amy's new found "need for speed," a live podcast tour update, and a new hobby Amy wants to get into!

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

Please send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com!

ShopEspwa.com for all items that support Haiti! 

TheShopForward.com/pimpinjoy to support building a home for a veteran hero. 

See omnystudio.com/listener for privacy information.

OUTWEIGH: Advocating for yourself in a gracious way during recovery is totally okay. Amy & Dylan talk through some ways you can respond to diet talk. Also, why do people put up “what I eat in a day” posts?? Our advice: unfollow or mute those accounts…they are not helpful in recovery! They wrap by sharing how to recognize a binge and shut it down. Eating disorder thoughts still pop up in recovery…hopefully fewer and farther between. 

Dylan’s Instagram:
@DylanMurphy.rd (her tagline is ditch diets, gain freedom!) 

Dylan’s Podcast: Free Method Podcast

Best places to find more about Amy: RadioAmy.com + @RadioAmy

To contact Amy about Outweigh:
hello@outweighpodcast.com

See omnystudio.com/listener for privacy information.

Amy's friend, Sundi (not to be confused with Cundi) McLaughlin, is on to chat about all the things! It's so hard to sum up all that you'll hear in this episode because they go over so much good stuff...just two girlfriends chatting it up about life & friendship over coffee!! In a nutshell though: if you want to chase a dream (and don't know how), want to make friends (and don't know how), need to communicate better (and don't know how), need blush & lipstick...but all you have is Skittles to make it happen (and don't know how), need to make cookies in a pinch (and don't know how), need to kill a roach (and don't know how), have to deal with a military spouse being deployed (and don't know how), want to stop limited thinking (and don't know how) then THIS EPISODE IS FOR YOU!!!! Sundi also shares 4 things she is currently thankful for! :)

"There is one grand lie - that we are limited. The only limits we have are the limits we believe.“ —  Wayne W. Dyer 

Check out Sundi's IG for her super cute shop in downtown Southern Pines, NC: @mockingbirdonbroad 

And Sundi's 'Mockingbird On Broad' website to order the most adorable things: https://mockingbirdonbroad.com 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is from our producer Houston. It is unknown who first said it…but it goes like this: “At the end of each day…life should ask us: “Do you want to save the changes?’” Amy asks Kat if she knows her neighbors and this led to a chat about a post @JennieAllen put up about casseroles, taking care of others (like our neighbors!), and not feeling like we are bothering people!!!! Amy & Kat also dive into leftover ‘rapid-ish fire Q&A’ questions from last week and they share some good things…including gadgets for good sleep, self-tanner stuff, a clothing subscription company, and more!! 

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

Please send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com!

ShopEspwa.com for all items that support Haiti! 

TheShopForward.com/pimpinjoy to support building a home for a veteran hero.

See omnystudio.com/listener for privacy information.

OUTWEIGH: Dylan Murphy is back this week (part 2) and we’re so excited! Find a safe space to talk about your eating disorder or disordered eating behaviors. Someone that is not a therapist…a friend or family member that is in the weeds with you that can be an ear…but will also call you out on things if need be. If you don’t have a friend you can talk to about this stuff and therapy isn’t an option for you right now…following anti-diet dietitians like Dylan or Kat Defatta because they offer encouragement in their posts and even things that will call you out in a way (set you straight!!) 

What are the joys of your life? Are you isolated from them? When you’re wrapped up in an eating disorder…you are likely so obsessed with it that there’s not much room for pleasure in life! Get curious about what actually brings you joy…that will help you unlock what’s important to you and that can help quiet ED thoughts (which occupy most, if not all, of your day!)

Finding joy with food is an amazing thing…but sometimes we only allow ourselves a brownie if it’s made with black beans (while those can be yummy too…what’s your motivation behind choosing to eat them…that is the question?!!) 

P.S. You are not alone in any of your ED thoughts! 

P.S.S. Guilt doesn’t belong on your plate…just the foods you love and there is more that you are meant to give to the world than counting calories! 

Dylan’s Instagram:
@DylanMurphy.rd (her tagline is ditch diets, gain freedom!) 

Dylan’s Podcast: Free Method Podcast

Best places to find more about Amy: RadioAmy.com + @RadioAmy

To contact Amy about Outweigh: hello@outweighpodcast.com

See omnystudio.com/listener for privacy information.

This episode is all about connection & relationships in one way or another!

FIRST THING: Is it good or bad for a relationship to have a fight from time to time? The answer is…good!! So in light of that, Amy shares mistakes you’re making that escalate arguments with your partner/friend/etc.

SECOND THING: Amy is traveling to Southern Pines, NC this weekend to visit some friends that she made in her late 20’s while her husband was in the Air Force. She gives little backstories of how she made each friend (as an adult!!) and then she reads us a newsletter she recently received from @LisaHayim about making new friends (as an adult!!). Amy also shares how people can listen to Lisa's 10 tips and tools to making new friends in adulthood: The Truthiest Life is the podcast + the episode is titled: How To Make Adult Friendships! (linked below)

THIRD THING: Amy received an email from a listener that wants to have a deeper connection with her dad. Amy has shared before that her own dad was an amazing cheerleader in her life and was around for the most part…but never took the time to truly connect with her. He always provided for Amy & her sister (which he thought was “connection”) so at least he was trying. Amy shares the email and then offers advice from her personal experience. 

FORTH THING: Apparently now more than ever, we should have a work BFF…it will make us better on the job! Amy shares the 4 benefits of having a work BFF. 

Link to ‘How To Make Adult Friendships’ from The Truthiest Life Podcast HERE!
 

To send Amy an email: 4ThingsWithAmyBrown@gmail.com

Link to PIMPINJOY (help build a home for a hero!!)

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is from William Paul Young: "If anything matters everything matters.” A listener included this quote in an email that she sent regarding an Aha! moment she had (saying “no” to something she didn’t want to do!!) after listening to a recent ‘5th Thing’ episode. We love hearing Aha! moments from y’all…it’s so encouraging for others to hear as well. We also share mantras that can help you out when you’re feeling anxious, what sound we would choose if we could only hear 1 thing for the rest of our lives (hard question!), color trends for the summer, whether or not you can buy your therapist a gift, another email from a listener about how she had a “yes day” with her son, and we end with this reminder: “Don’t be a screenshot!!” You’ll have to listen to find out exactly what that means! :) 

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

Please send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com!

ShopEspwa.com for all items that support Haiti! 

TheShopForward.com/pimpinjoy to support building a home for a veteran hero.

See omnystudio.com/listener for privacy information.

OUTWEIGH: Food Freedom + Body Image Dietitian, Dylan Murphy, is joining Amy for the next 3 weeks. We hope today’s chat encourages you no matter where you are on your eating disorder journey. Recovery is hard, but you have to want it for yourself. You have to choose it. Dylan says: “In deciding to recover or walk away from diets, that doesn’t mean you have to feel 100% ready or excited about it. Basically you just reach a point where you recognize the life you are living isn’t the fullest life that you know you could live. It’s hard. But you don’t have to do it alone.” Outweigh is here to come alongside you and we hope the episode resonates with you. 

Dylan’s Instagram: @DylanMurphy.rd (her tagline is ditch diets, gain freedom!) 

Dylan’s Podcast: Free Method Podcast

Amy’s Instagram: @RadioAmy

To contact Amy about Outweigh: hello@outweighpodcast.com

See omnystudio.com/listener for privacy information.

New York Times Best Selling Author, Donald Miller, is our guest and Kat Defatta joins in on the conversation too, as she is a big Donald Miller fan! Amy recently read Donald's latest book, Hero On A Mission: A Path to a Meaningful Life, and asked him to come on the podcast as soon as she finished it! Amy's sister, Cristi, also loved the book, so she chimes in with a question (via text) for Don about procrastination! He shares a tip/trick that works best in his life to make sure he doesn't put things off! Don also breaks down the 4 characters in every story: victim, villain, hero, and guide. These 4 characters live inside us and hopefully we can be self-aware each day to know how we're showing up in the world. Spoiler: Amy feels like she often shows up as a victim and Don talks through that with her! Don also shares his '4 Things Gratitude' with Amy & Kat and gives us a book, a movie, a food, and an instagram account that he's thankful for! You'll love his answers!

A few quotes we love from this episode: 

• "What big thing is this preparing me for?" - Don
• - "What does this make possible?" - Don
• - "Weigh your press, don't read it." - Willie Nelson

Don put up a recent instagram post (@DonaldMiller) that inspired Amy to share the roots of PIMPINJOY in this episode too, as some people are not familiar with the backstory of this movement/campaign/merch line. 

To learn more about #PIMPINJOY see the Patriotic PIMPINJOY line that's helping build a hero a home go to TheShopForward.com/pimpinjoy  : )

Best places to find more about Amy: RadioAmy.com + @RadioAmy

Check out Kat's podcast: 'You Need Therapy' & her instagram: @Kat.Defatta

Link to Donald's book: Hero On A Mission

See omnystudio.com/listener for privacy information.

Welcome to the ‘5th Thing’ with Amy & Kat! Our quote for today is from our producer Houston! He sent us a quote saying: “it’s just a bad day, not a bad life” but he couldn't remember where he heard it…so we searched it up and it seems as though it’s a Johnny Depp quote…Lol. 

- Amy & Kat spend this episode answering rapid-ish (nothing rapid about it, lol) questions:
- Favorite thing to do for self-care / favorite way to recharge?
- Can you post a link to jeans from the PIMPINJOY photoshoot? 
- What’s saving your life right now?
- What mascara do you use? 
- What is a benefit of Eating Disorder Recovery that you didn’t expect to find? 
- Favorite show to binge?  
- Favorite perfume?  
- Current coffee order? (DCT - delicious coffee treat)

ShopEspwa.com for Father’s Day shopping that gives back to Haiti.

*REMINDER: Donald Miller will be on this Thursday’s 4 Things episode!

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Bonus Episode!! As part of a listener-led series, Amy sat down with podcast listener, Emma Bailey, and answered a list of questions she came up with! Hope you enjoy this little Q&A whether you listen to it on a ‘Sunday Stroll’ {shout out ‘The Walk Thing’ — iykyk!!} or not! :) 

4ThingsWithAmyBrown@gmail.com if you would like to lead a Q&A episode!!

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

OUTWEIGH: Samantha Skelly, Pause Breathwork CEO & Founder, is our guest today. She shares with us her eating disorder journey and how breathwork led to healing & recovery. Samantha had been on 50 different diets in 4 years, she was always excited about going to bed so that she wouldn't think about dieting & anxiety…not a fun place to be…but so many of us can relate! She then started reading books and listening to people who had gotten past their ED, and then found breathwork, which was the final piece of the puzzle to get her into full recovery! Breathwork can be a great tool for those with eating disorders or disordered eating behaviors. 

Pause Breathwork Instagram: @PauseBreathwork

Samatha’s Instagram: @SamanthaSkelly 

Pause Breathwork App HERE!

Amy’s Instagram: @RadioAmy

To contact Amy about Outweigh: hello@outweighpodcast.com

See omnystudio.com/listener for privacy information.

Amy’s guest today is a dear friend from the music business: Lesly Simon! We are so thankful to have Lesly on sharing her breast cancer journey and the motto she adopted for herself the day her world changed: "This is a wonderful day. I've never seen this one before." - Maya Angelou 

Lesly also spoke candidly about what it's like working for Garth Brooks & Trisha Yearwood and ended the chat doing '4 Things Gratitude' with Amy. We love Lesly's spirit and we hope by listening to her story it will: encourage us all to be proactive with our health, do self-exams, and life to the fullest each day. 

Visit BobbyBones.com to see the LIMITED EDITION #PIMPINJOY line to help build a hero a home, or you can go to TheShopForward.com/pimpinjoy! 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote: "Stop saying yes to sh*t that you hate.” (from a picture hanging in Kat's office). This episode shares several listener emails from: Katie (about gratitude), Amanda (about a God hug), Aimee (jeans question), and Janet (about an Instagram DM Amy shared on the podcast a few episodes ago)!

The last listener email leads to Kat giving us some things to consider before posting/sharing something:

Does this need to be said?

Does this need to be said right now?

Does this need to be said by me?

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!

Please send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com!

ShopEspwa.com for all items that support Haiti! 

TheShopForward.com/Texas for all items with 100% of proceeds going to Uvalde, TX!

See omnystudio.com/listener for privacy information.

Bonus Episode!! As part of a listener-led series, Amy sat down with podcast listener, Erika Gandy, and answered a list of questions she came up with! Hope you enjoy this little Q&A whether you listen to it on a ‘Sunday Stroll’ {shout out ‘The Walk Thing’ — iykyk!!} or not! :) 

4ThingsWithAmyBrown@gmail.com if you would like to lead a Q&A episode!!

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

OUTWEIGH: Week 3 with Crystal Lunenschloss (MS, RDN, LDN, CEDRD) is all about addressing this listener email that Amy recently received:

Amy, I have a good friend who, pretty clearly, is battling an eating disorder. When we go out to eat somewhere, she often asks the server many questions about what’s in the food and then orders something and doesn’t eat any of it. She makes excuses saying she’s “never hungry”, but I, as her friend, am worried. She is underweight and I have noticed some of the behaviors you have talked about from your days with disordered eating. Do I gently say anything to her, perhaps that I am concerned? Or do I not say anything at all? I just hate seeing her this way and want to let her know that I am concerned, but in a loving manner. Do you have any idea on how to approach her about the situation? I would love your thoughts!!! Thanks, Anonymous (we omitted her name for privacy)

Crystal became a Certified Eating Disorder Registered Dietitian to help people reconnect and heal their relationship with food and their bodies and we are SO THANKFUL that she joined us the last 3 weeks with her wisdom. We look forward to having her back on! 

For more from Crystal check out: HorizonNutritionCounseling.com 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Produced by: @HoustonTilley

See omnystudio.com/listener for privacy information.

CEO + Founder of Pause Breathwork, Samantha Skelly, is Amy's '4 Things' guest today and she's here to enlighten us on what it would look like to incorporate breathwork into our daily routines. After a life-changing trip to Bali, where she was introduced to breathwork, she made it her life's mission to teach the world to breathe...and she says that breathwork will be bigger than meditation & yoga! 

She even leads us through some breathwork during the episode. We hope you enjoy this and add breathwork to your tool box of things you can bust out if you're feeling anxious &/or stressed.

"Sometimes a deep breath and a loud scream is the perfect remedy." - Samantha Skelly  

FOR MORE ON SAMANTHA:

SamanthaSkelly.com 

PauseBreatheWork.com

Instagram: @SamanthaSkelly

TEXAS FOREVER FUND:

100% proceeds from each item in Texas Forever® Fund currently supports the victim's families and survivors of the recent shooting at the Robb Elementary School in Uvalde, TX where at least 19 children and 2 adults were murdered. Our hearts are breaking for everyone affected and we are thankful for your support.

https://www.theshopforward.com/collections/texas-forever 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote: “Power of empathy: I’m in it with you. I’m not here to fix you. I’m not here to feel it for you. I’m here to feel with you and let you know you’re not alone.” -Brene Brown 

Amy reads a few listener emails: one about connection & sharing things, one about a co-worker conflict, and another about evolving (which FYI: if you’re not evolving, you're dead!)

Kat gives us something to keep in mind when it comes to what we share publicly (like on social media or other platforms): “There is this culture that our whole lives can be exposed if we want them to be.” (Sometimes just sharing a small detail is more powerful than giving it all.)

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!

Please send emails for the '5th Thing' to 4ThingsWithAmyBrown@gmail.com!

ShopEspwa.com for all items that support Haiti! 

See omnystudio.com/listener for privacy information.

OUTWEIGH: What is normal eating? Well, week 2 with Crystal Lunenschloss (MS, RDN, LDN, CEDRD) helps us answer that very question. Amy and Crystal also talk about habits to normal eating, how you don’t have to earn your food, exercise addiction, and the best thing to do after a binge. Crystal became a Certified Eating Disorder Registered Dietitian to help people reconnect and heal their relationship with food and their bodies. 

For more from Crystal check out: HorizonNutritionCounseling.com 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Produced by: @HoustonTilley

See omnystudio.com/listener for privacy information.

We’re revisiting our conversation with Walker and Laney after having such a special conversation with Walker earlier this week!

Singer/song-writer, Walker Hayes (who wrote our theme song! + the #PIMPINJOY song 'Joy Like Judy') and his wife Laney join Amy for all 4 things this episode. You might laugh. You might cry. The parents of 6 kids let us in on a lot and we are so thankful that they took the time to share it all. FIRST THING: Amy is obsessed with Walker's song “Don’t Let Her”, which was written about Laney. Every girl would love for a guy to write her a song like this. Its genius. Sorta sad. But genius. And very sweet. A must listen!!! SECOND THING: Blessing others is fun. Walker & Laney have been on the receiving end, but now they are on the giving ned. They are paying it forward with their "Be a Craig Fund" that was inspired by their friend (named Craig) that blessed them with a van for their big family at a time when they were financially strapped and they didn't have a car with enough seatbelts for everyone. "Be a Craig Fund" now allows them to pass the blessing of a new car on to other people that need a little help. THIRD THING: Walker & Laney open up about the heartbreaking journey of losing their daughter Oakleigh during birth. They share about how they are getting through the grief process in hopes that it can be helpful to others who may be going through something similar. FOURTH THING: “Life ain’t always pretty, but hey its pretty beautiful thing!” Through the good and the bad...Walker & Laney practice gratitude...so they each share 4 things they are thankful for.

Be sure to check out WalkerHayes.com for his music, more information on the Be A Craig Fund, as well as the awesome merch mentioned in this episode. 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Walker Hayes and Craig Allen Cooper join ‘4 Things’ this week to chat with Amy about their new book: ‘Glad You’re Here.’ Walker talks about being an alcoholic atheist when he first met Craig, and how the things he's experienced over the last few years have completely changed his life. The unlikely friends and next-door neighbors turned BFFs, Walker and Craig, are now telling their amazing story to the world in their new book and we are here for it! This is such a fun episode...full of ALL THE FEELS and we hope you love it...especially the sing-a-long at the end!

Purchase Walker & Craig’s new book “Glad You’re Here”

Walker’s “Glad You’re Here” Tour kicks off this fall. Tickets are on sale now!

PIMPINJOY Merch (with 100% of proceeds always going towards spreading joy)

‘Joy Like Judy’ (PIMPINJOY theme song & music video) by Walker Hayes HERE!

The last time Walker was on '4 Things' was with his wife Laney back in 2019. You can listen to that episode HERE.

FUN FACT:

Walker is the writer & singer of Amy's theme song for this podcast! Be kind. Choose Joy. Laugh A lot. Eat Cake!!!! :)

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! You should listen to today’s episode for the quotes/memes alone…they share a few good ones for sure (some funny, but also some that lead to a conversation about emotions and managing feelings.) They also address a few listener emails…one specifically about trying to start working out in a healthy way after getting over some disordered eating & unhealthy workout habits. Amy talks about some shows she’s watching: ‘The Thing About Pam’ (a true crime story on Peacock) and Brene Brown’s HBO Max special called ‘Atlas of the Heart.’ Kat shares her fear of getting kidnapped & electrocuted during thunderstorms when wearing glasses and then Amy gives an update on the status of her Outweigh Podcast that focuses on the gray area of eating disorders. 

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

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com!

ShopEspwa.com for all items that support Haiti! 

See omnystudio.com/listener for privacy information.

OUTWEIGH: Amy’s guest for the next 3 weeks is Crystal Lunenschloss (MS, RDN, LDN, CEDRD). Crystal became a Certified Eating Disorder Registered Dietitian to help people reconnect and heal their relationship with food and their bodies. In this episode, Crystal helps us understand how body image is more about our brains than what we look like and she gives us a few things we can do to immediately combat negative body image thoughts, so our brain can rewire to a more neutral/positive state! They also talk about how eating disorder behaviors are just as common in men as they are in women. 

For more from Crystal check out:

HorizonNutritionCounseling.com 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Produced by: @HoustonTilley

See omnystudio.com/listener for privacy information.

Author & Expert Writing Coach, Allison Fallon (@AllyFallon), joins Amy for a conversation about working on yourself (and fighting for what matters) + outgrowing things + writing for your mental health (and the science behind it) + 4 things she is currently thankful for. Ally also shares a powerful writing prompt (for us writing amateurs to use!) and talks about what it’s like working with Donald Miller. 

Ally’s book The Power of Writing It Down HERE!

4 Things Gratitude Journal HERE!

The Artist’s Way HERE!

Indestructible: Leveraging Your Broken Heart to Become a Force of Love & Change in the World HERE!

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is: “Never suppress a generous thought!” (thank you to listener Sara for sending that). After discussing how we can all ignore simple gestures that come to mind at times…Amy shares emails from listeners: Melissa (about baking with kids + an awesome cake recipe!) and Samantha (about how she did her dissertation on gratitude because of the podcast, which is just SO COOL!!!) Amy then talks about her movie role and read something powerful that @cthagod posted on Instagram:

You’re right, 
I was…but I’m not any longer. 
I did…but I don’t anymore. 
I decided…but I changed my mind. 
The world calls it evolution. 
The Scripture calls it sanctification. 
Another great term for it is GROWTH.
You don't have to explain or apologize for it. EVER

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 

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com 

ShopEspwa.com for all items that support Haiti!

See omnystudio.com/listener for privacy information.

Amy and Lisa discuss the dangers of Kim K’s recent comment at the met gala and how to F*RK THE NOISE in all areas of life. Plus, a bittersweet announcement about the future of Outweigh and the direction Lisa is going in!  

Ruthie Friedlander’s article on Elle HERE.

Follow the hosts on instagram

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Wanna Ditch the rules but don’t know where to begin? It starts when you know THE TRUTH about how the body works, and use it as armor against the noise. Enroll in Lisa’s mini course Ditch Diets for Good for just $10 dollars and take a giant first step in learning to F*RK THE NOISE. 

Code: OUTWEIGH at checkout HERE!

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

Amy's guest today is Brooke Rozzie, an expert in Cycle Syncing and understanding how hormones fluctuate throughout the different seasons of our monthly cycle. If women can understand their cycle and why we feel the way we do during different times of the month, everything makes so much more sense! (It is NOT in our head and we aren't going crazy!) - This is literally our very own superpower that is completely underutilized! Brooke likes to relate a woman's cycle to seasons of the year:

WINTER = Period (end of luteal, start of follicular)

*Hormones are low. Wanting to go internal. Need more rest than usual.

SPRING = Post Period (follicular stage)

*Estrogen on the rise. Energy + Libido increasing. Handling stress well.

SUMMER = Ovulation (end of follicular, start of luteal)

*Estrogen at peak. Libido + Energy is high. More spontaneous! This is the time when you "can" get pregnant and also the time you are most "in the mood".

FALL = Pre-Period (luteal stage)

*Progesterone on the rise. May notice an increase in hunger + sleep. May feel more creative and want to organize.

Brooke breaks all of this down with Amy and they end with Brooke doing '4 Things Gratitude' (sharing 4 things she is currently thankful for!!)

WHERE TO FIND BROOKE:

Instagram: @brookerozzie 

Website: www.brookerozzie.com 

Podcast: The Power of a Woman

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote gives us a reminder of things we need to never feel guilty about (but yet we somehow do at times). Then we get into personal boundaries and answer some emails about: eye patches/pimple patches, bird seed recommendation, how to deal with all the things, and supporting loved ones/staying connected with those that are in the military. 

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 

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com 

ShopEspwa.com for all items that support Haiti (including ‘4 Things’ merch!) 

See omnystudio.com/listener for privacy information.

Our guest today is @BrookeRozzie (nutritional and fitness coach + expert in women’s hormones). Amy asked Brooke to start off with a little bit of her eating disorder story from her childhood and how she got into recovery. Brooke is a hormone expert…so she also shared why it’s important to not restrict when you’re leading up to your cycle…you need the calories! If you’re craving certain things or you’re more hungry than usual during that time…it makes sense…and we need to listen to our bodies! Amy shared her experience of restricting when her body for sure needed more calories and that ultimately would lead to a binge for her. Learning to navigate what eating adequately looks like as you enter recovery is difficult…but it is possible!!

For more from Brooke check out:
BrookeRozzie.com

Follow the hosts on instagram

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Wanna Ditch the rules but don’t know where to begin? It starts when you know THE TRUTH about how the body works, and use it as armor against the noise. Enroll in Lisa’s mini course Ditch Diets for Good for just $10 dollars and take a giant first step in learning to F*RK THE NOISE. 

Code: OUTWEIGH at checkout here

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

Kailey Dickerson sits down with Amy to talk about all the things: what it’s like being married to Russell Dickerson (who is about to go on tour with Tim McGraw), gratitude, different seasons of life (getting cozy with carbs in the winter + taking long walks in the summer + experiencing anguish after a miscarriage + articulating emotions + helping build Russell’s country music career). Kailey shared her desire to have a podcast (Coffee With Kailey) so that she could connect with more people…on a deeper level than when she’s out on the road with Russell. Speaking of Russell, she talked about their faith, how they got together, wedding details, and building the house of their dreams! Amy wrapped things up by pulling some random “Concrete Conversations” card questions for Kailey to answer!!

MOTHER’S DAY SHOPPING TO SUPPORT HAITI:
https://www.theshopforward.com/collections/espwa

FYI: The last day to shop to guarantee delivery by Mother’s Day is Friday 4/29 at 4pm CST!

COFFEE WITH KAILEY PODCAST

https://www.thatsoundsfunnetwork.com/coffee-with-kailey-with-kailey-dickerson 

As a touring wife and mother, Kailey Dickerson gets to the heart of the matter with the people that matter most to her. She and her friends will catch up over a cup of coffee, sharing intimate stories of their lives. And Kailey invites everyone to sit down, come share a cup and listen as they open up. 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Instead of just one quote today…we got all kinds of fun quotes shared at the top of this episode that led to coversation! Then Amy & Kat chatted multiple emails from listeners..shout out: Donnetta, Emily & Miranda!!! 

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 with the subject "5th Thing".

MOTHER’S DAY SHOPPING TO SUPPORT HAITI:
https://www.theshopforward.com/collections/espwa

See omnystudio.com/listener for privacy information.

Amy shared a rundown of things she saw online this week that were an encouragement to her and good reminders for us all to keep in our back pockets! 

Reminders like:

• Social media is not a dietitian.
• Eat like you won't binge later.
• Food is not something that has to be earned.
• Compliments that have nothing to do with weight.
• Some diet behaviors start off innocent.

Follow the hosts on instagram

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Wanna Ditch the rules but don’t know where to begin? It starts when you know THE TRUTH about how the body works, and use it as armor against the noise. Enroll in Lisa’s mini course Ditch Diets for Good for just $10 dollars and take a giant first step in learning to F*RK THE NOISE. 

Code: OUTWEIGH at checkout here

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

FIRST THING: Amy’s dear friend @GracieMoakler came on for an encouraging little chat about how we are all doing things (big or small) that MAKE A DIFFERENCE for others…even though we may not realize it! 

SECOND THING: Did you know a simple $30 ‘birth kit’ could be what saves a woman’s life during childbirth in rural parts of Haiti? Amy sat down with Stephanie Caro from ‘Project Medishare’ to talk about the lifesaving work they’re doing for pregnant women, new moms & babies (one in every 80 women in Haiti die from childbirth and pregnancy-related causes). Right now ALL @ShopEspwa items are supporting their efforts & our goal is to pay for as many birth kits as possible…so if you’re shopping for Mother’s Day…shop with purpose. 

THIRD THING: We got an email update from a listener that started therapy after listening to Amy & Kat and she shared that it's changed her life…Amy is going to have her on an upcoming episode to tell us more about her experience! This led to a big life update on Amy’s end annnnnnd SHE IS GOING TO BE IN A MOVIE!!!! Did Amy manifest this???? (more details to come on this crazy plot twist in her life)

FOURTH THING: Amy shared something from @LisaHayim that really resonated with her about ditching the need to label the way we think/eat/move and more. We don’t have to fit neatly into boxes…we have permission to explore, to learn, to be, to think, to show up for ourselves without being afraid to leave our “designated box.” Thank you, Lisa, for this wisdom!

LINK TO SHOP FOR MOTHER’S + SUPPORT HAITI:
https://www.theshopforward.com/collections/espwa 

LINK TO GRACIE’S WEBSITE:
https://www.elevate-mktg.com and she is @elevatemktg on Instagram if you need any help with your own website!!! 

LINK TO LISA’S THE TRUTHIEST LIFE PODCAST:
https://thetruthiestlife.com/episodes/

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! You’ll love today’s quote if you deal with any kind of back pain…but hopefully the conversation surrounding it doesn’t offend you because someone on IG was offended by something Amy once posted about this topic (this obviously led to a little chat about getting offended easily!!) Amy then went over a list of awesome life hacks and broke down what it would look like to have your very own personal board of directors (yes, for yourself, not your business). 

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 

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com 

ShopEspwa.com for all items that support Project Medishare’s Maternity Centers in Haiti for Mother’s Day!

See omnystudio.com/listener for privacy information.

The day Kathleen accepted her plus size body was the day her success began. In just 2 years she’s not only quit dieting and learned to love (and take care) of her plus sized body, but created a 15M+ business. Yes, 15M. She’s on a mission to show other women how they can too.

We learn: 

• The messaging Kathleen received that led her to begin dieting in grade school

• How to talk about to your doctor about health and weight

• Tips to deal with bad body image moments/days

• How Kathleen learned to LOVE salad

Follow Kathleen on instagram: @kathleencameronmanifests

Check Out Kathleen’s Courses HERE!

Follow the hosts on instagram

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Wanna Ditch the rules but don’t know where to begin? It starts when you know THE TRUTH about how the body works, and use it as armor against the noise. Enroll in Lisa’s mini course Ditch Diets for Good for just $10 dollars and take a giant first step in learning to F*RK THE NOISE. 

Code: OUTWEIGH at checkout here

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

Amy’s sister & bro-in-law {Cristi & Ben Dozier} are on today’s episode in honor of their ‘Building Roots’ show finally premiering on HGTV! Cristi is the first three things and Ben joins for the fourth thing!! They talk about so many different things and it’s a longer episode than usual…but it’s a fun family chat that is full of little nuggets of wisdom {mostly from Cristi}, so we hope you enjoy it! 

Watch HGTV every Sunday night {for the next 7 weeks} at 9/8c for the ‘Building Roots’ show…also streaming on Discovery+.

@RootDesignCo for Root Design Instagram.

RootHouseCo.com for Cristi & Ben’s coffee shop.

TheShopForward.com/mom to shop for Mother’s Day + support moms & babies in Haiti! :)

Follow Amy on Instagram: @RadioAmy

Visit RadioAmy.com for all the Things!

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Amy loves Kat’s saying: “Have the day you need to have,” but Amy took it a step further by sharing that she’s having the week or maybe even the month she needs to have!! Amy then read an email from a listener (Ashley) that included a good quote for this episode: "Instead of spending your weekend escaping the life you have, consider spending your weekend building the life you want.” They spent some time talking about that quote before getting into another listener email (from Sierra) about Amy’s obsession with sour cream…she has a recommendation for Amy: Crema Mexicana. This led to talking about toast, walnuts, carrot cake, Kat’s fav biscuit bars, and being a Costco member! This chat ended with a nice email (from Karri) about Kat’s laugh…yay for kind notes! 

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 

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com 

MOTHER’S DAY SHOPPING:

ShopEspwa.com for all items that support moms & babies in Haiti through Project Medishare’s Maternity Centers!

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

Amy is interacting with food in a new way! We learn why she’s excited to go grocery shopping, and the reason behind her nutritional decisions. 

Lisa provides tools to assess if you’re using control to make food choices vs self care and the “seasons of life” where your relationship to food will naturally change.

Follow the hosts on instagram!

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Wanna Ditch the rules but don’t know where to begin? It starts when you know THE TRUTH about how the body works, and use it as armor against the noise. Enroll in Lisa’s mini course Ditch Diets for Good for just $10 dollars and take a giant first step in learning to F*RK THE NOISE. 

Code: OUTWEIGH at checkout here (https://lisa-hayim.mykajabi.com/DD4G)

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

Amy’s guest today is New York Times Bestselling Author: Shauna Niequist! You may know her from her amazing books like: Cold Tangerines, Bittersweet, Bread & Wine, Savor, Present Over Perfect and her latest book: I Guess I Haven't Learned That Yet (which comes out Tuesday, April 12th). Amy’s sister is Shauna’s biggest fan, so this episode starts off with Amy tricking/surprising her sister with Shauna and it’s the sweetest!!!!! Then they get into Shauna’s newest book: I Guess I Haven't Learned That Yet...which was originally a family mantra…and a new way of thinking for all of them!

4 things required for this new way of thinking:

CURIOSITY.

COMPASSION. 

SELF-COMPASSION. 

COURAGE.

Shauna explained why each thing is an important tool. Amy then shared with Shauna something from the book that really resonated with Amy about being easily delighted (Chapter 22: Put Yourself in the Path). Shauna then shared 4 things she is thankful for right now!

Link to order ‘I Guess I Haven’t Learned That Yet’:

https://www.amazon.com/dp/0310355567?tag=onamzsausagra-20&linkCode=ssc&creativeASIN=0310355567&asc_item-id=amzn1.ideas.1C6KOQ5W6CASG  

Link to shop for Mother’s Day & Support Maternity Centers in Haiti w Purchase:

https://www.theshopforward.com/collections/espwa 

Amy’s sister, Cristi Dozier, has her show premiering on HGTV this Sunday (4/10) at 9/8 CST. Learn more about ‘Building Roots’ here:

https://www.hgtv.com/shows/building-roots/articles/get-to-know-the-hosts-of-building-roots 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! They kicked things off with a Dr. Seuss quote: "Fun is good!” and then got into some more concrete conversation cards and answered questions like: What were you known for in High School? What is an impactful book you've read and why? In an ideal world, what is one habit you'd like to do everyday, and why? What is a topic that gets you fired up?" That last question transpired into people that get mad at Amy for supporting Haiti instead of America (that really gets her fired up!!!) More questions: What product is currently your favorite? Amy shared about some snail secretion masks she’s been using lately that are super moisturizing! Other things discussed: Kat has a new boyfriend, pizza toast, shopping at Aritzia (where they don’t have mirrors in the dressing rooms!), and listener emails (one about nipple tattooing and another about nutrition/infertility/adoption). They closed out with another conversation card question: Have you ever accidentally shoplifted??? 

Thank you licensed therapist, Kat Defatta, for joining us with her wisdom. You can find her on Instagram: @Kat.Defatta + @YouNeedTherapyPodcast.

ShopEspwa.com for all items that support Haiti! Specifically @medishare4haiti right now (for their maternity centers…in honor of Mother’s Day)

Best places to find more about Amy: RadioAmy.com + @RadioAmy

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

Bonus Episode!! As part of a new listener led series, Amy sat down with podcast listener, Katie Tramonte, and answered a list of questions she came up with!! Hope you enjoy this little Q&A whether you listen to it on a ‘Sunday Stroll’ {shout out ‘The Walk Thing’ — iykyk} or not! :) Fun Fact: Katie has a therapeutic non-profit called ‘The Original Design Restored’ — that’s also the name of her podcast if you want to check that out! 

4ThingsWithAmyBrown@gmail.com if you would like to lead a Q&A episode!!

Follow Amy on Instagram: @RadioAmy

Visit RadioAmy.com for all the Things!

ShopEspwa.com

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

If you struggle with feelings of shame around your eating disorder, you are not alone and that's the point that Amy drives home in this episode! She started off by sharing an encouraging email from a listener named Sarah (who kindly reminded us that we have the power to tune out "disordered talk" so that we don't end up engaging in toxic behaviors that we're exposed to). Amy also shared a blog post from one of our favorite eating disorder therapists, Jennifer Rollin, that gives a handful of compassionate responses to eating disorder thoughts that we might be having. Amy had a lot of shame around her binge/purge behaviors for many years, but now she knows that the more we speak up about eating disorders, the more we can start to eliminate the shame and stigma. Amy wrapped things up by suggesting Episode 95 of the Brain Over Binge Podcast (Creating Motivation to Stop Binge Eating) if you're frustrated that you haven't been able to fully stop binge eating (a place that Amy was in for several months when she first started her recovery journey!) 

Follow the hosts on instagram:

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Wanna Ditch the rules but don’t know where to begin? It starts when you know THE TRUTH about how the body works, and use it as armor against the noise. Enroll in Lisa’s mini course Ditch Diets for Good for just $10 dollars and take a giant first step in learning to F*RK THE NOISE. 

Code: OUTWEIGH at checkout HERE.

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

Amy's favorite way to get news is through Mosheh Oinounou {@Mosheh} so she is very excited that he now has an email newsletter called: Mo News Newsletter!!! It arrives in her inbox a few times a week to help her "stay in the know" with what is going on in the world. Amy shared her favorite 4 things about Mo News Newsletter: 1. He is the best person to follow on Instagram for news...but getting the news in email form helps for the days that Amy is trying to take a break from Instagram/social media. 2. Mosheh has always given us the news in a digestible way & his newsletter is no different! 3. He mixes in pop culture...which is a nice break from the heavier stuff! 4. His Friday newsletters include: what he's watching, reading & eating. Amy has found good shows to watch, articles to read, and snacks to buy at the grocery store because of this fun little addition to the newsletter! They wrapped up this conversation with gratitude & Mosheh shared 4 things he is currently thankful for! 

Link To Mosheh's Mo News Newsletter: https://monews.bulletin.com 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s quote is from Mark Twain: “Most men die at 27, we just bury them at 72.” This led to a conversation about spontaneously being a kid & being told to “act your age” (Kat shared a post that she put up about this and it hit the spot!) Amy then read a nice email from a listener named Blakely that had a request for when Amy interviews Shauna Niequist (Amy shared that she will be granting this listener her wish!!). Other things that came up this episode: $17 egg rolls, a super crazy birthday cake (that Amy doesn’t want to make, but she might have to if she wants to make her daughter happy for her bday), the time Amy’s sister made her act like a cat (and eat cat food), Amy’s sister’s HGTV show premieres Sunday, April 10th, & some fun ‘Concrete Conversation’ card questions!!

Thank you licensed therapist, Kat Defatta, for joining us with her wisdom. You can find her on Instagram: @Kat.Defatta + @YouNeedTherapyPodcast.

Concrete Conversations: https://concrete-conversations.com 

4 THINGS™ PUZZLE: https://www.theshopforward.com/products/4-things-puzzle 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com 

ShopEspwa.com for all items that support Haiti!

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

Bonus Episode!! As part of a new listener led series, Amy sat down with podcast listener, Ashley Beck, and answered a list of questions she came up with!! Hope you enjoy this little Q&A whether you listen to it on a ‘Sunday Stroll’ {shout out ‘The Walk Thing’ —  iykyk} or not! :) Fun Fact: Ashley is a lawyer and mom of 3…her daughters came to surprise us and say hi at the end!

4ThingsWithAmyBrown@gmail.com if you would like to lead a Q&A episode!!

Follow Amy on Instagram: @RadioAmy

4Things.com

ShopEspwa.com

RadioAmy.com

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

Certified eating disorder coach Kristie Amadio is our guest today. After 14 years of battling her eating disorder and seeking treatment in both Australia and New Zealand—where she was told she was ‘chronic’ and should expect to struggle with food and body image issues for the rest of her life—Kristie flew to America for intensive treatment and made a full recovery. Kristie was stunned by the gap and unequal access to support and resources both here and overseas, so she resolved to make cost effective support available to everyone, no matter where they lived. By working online and living with people in recovery all around the world, Kristie Amadio is adding a new dimension to the platform used to treat eating disorders. 

“All you need is to have the curiosity of what it would be like to not have an eating disorder in order to start your journey to recovery.” - Kristie Amadio 

Learn more about Kristie’s work here: 

https://www.recoveredliving.com 

Kristie’s Tedx Talk:

https://www.youtube.com/watch?v=8ut3rxb1nwc 

Follow the hosts on instagram:

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Wanna Ditch the rules but don’t know where to begin? It starts when you know THE TRUTH about how the body works, and use it as armor against the noise. Enroll in Lisa’s mini course Ditch Diets for Good for just $10 dollars and take a giant first step in learning to F*RK THE NOISE. 

Code: OUTWEIGH at checkout HERE.

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

Lacey Johnson {@thelaceyjohnson} is a multi-passionate, award-winning essayist and magazine journalist who sparks conversations that unlock hearts, energize minds and celebrate the human experience. Amy first met Lacey when she was given the assignment to write an article about Amy for Brentwood & Belle Meade Lifestyle Magazines and during their chat for that, Amy realized that she wanted to have Lacey on the podcast! With a deep love and intrigue for human beings, and a passion for comfort and truth, she calls upon her vault of personal experiences in the realms of trauma, grief, and resilience to open doorways of epiphany, power and possibility. Lacey came on to talk about her recently released workbook, Radical Life Renovation: A Guided Program to Heal the Past, Reclaim Your Power & Build a Future You Love, which can be found HERE!

Link to Lacy’s Website: https://www.laceyjohnson.com

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Amy’s friend sent her a list of ‘March Affirmations’ and the one for 3/22 (today) is “Even here, I am growing!” Amy also wanted to share a few more: “I will bloom how I was meant to” (3/17) and “I am free to dream a new dream” (3/18). This led to a conversation about numbers and Amy referred to a note she got from her “psychic cousin” about the episode they recorded together last week fittingly being numbered episode #340. Amy share’s some of her skincare routine (per an email) and that leads to the girls talking about shaving their faces! Another listener emailed in asking Amy to share the name of the app she uses to store all of her passwords (a very helpful tool!). Amy & Kat then wanted to make sure everyone listening knows that being busy/exhausted doesn’t = your worth. You don’t have to chase that type of life & that doesn’t make you lazy!!!!!!! Kat then shared something that Shauna Niequist told her that was really powerful for her to hear about being a single person & setting boundaries! 

Thank you licensed therapist, Kat Defatta, for joining us with her wisdom. You can find her on Instagram: @Kat.Defatta + @YouNeedTherapyPodcast.

TheShopForward.com/Haiti to shop for items supporting the orphanage that Amy’s kids grew up in (including stuff from the ‘4 Things’ line). ALL proceeds going to some concerns that have popped up this last month regarding security, water, education, etc.

Best places to find more about Amy: RadioAmy.com + @RadioAmy 

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

Bonus Episode!! As part of a new listener led series, Amy sat down with podcast listener, Jackie Borrego, and answered a list of questions she came up with! Jackie is a school psychology graduate student, so she brought so much insight & wisdom to the conversation, and we are thankful for all that she had to say alongside her questions for Amy! Hope you enjoy this little Q&A whether you listen to it on a ‘Sunday Stroll’ {shout out ‘The Walk Thing’ — iykyk!!} or not! :) 

4ThingsWithAmyBrown@gmail.com if you would like to lead a Q&A episode!!

Follow Amy on Instagram: @RadioAmy

Visit RadioAmy.com for all the Things!

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

This episode is all about recovery and hope! Being in recovery is not easy and some may wonder “is recovery ever going to be worth it?” Amy is just starting to feel the shift after 2 years of recovery…so she opened up to Kat DeFatta (today’s guest) about the “hijacked foods” that she now feels okay bringing back into her life (i.e. green juice, lemon water, kale, etc…). Letting go of an eating disorder is never easy…but it’s possible…it takes time and hard work…but it is possible…and recovery (spoiler alert) is worth it. 

Thank you licensed therapist, Kat Defatta, for joining us with her wisdom. You can find her on Instagram: @Kat.Defatta + @YouNeedTherapyPodcast.

Follow the hosts on instagram:

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Wanna Ditch the rules but don’t know where to begin? It starts when you know THE TRUTH about how the body works, and use it as armor against the noise. Enroll in Lisa’s mini course Ditch Diets for Good for just $10 dollars and take a giant first step in learning to F*RK THE NOISE. 

Code: OUTWEIGH at checkout HERE.

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

Amy brought her cousin, Amanda Rieger Green, on for a special birthday episode since Amy turns 41 tomorrow on 3-18 {these numbers have meaning and Amanda breaks it all down for us, as she uses her abilities as a numerologist and astrologer alongside her precognitive & intuitive gifts with clients.} Amanda is also known as "Amy's Psychic Cousin" on the Bobby Bones Show, so some of you might already be familiar with her. Before they get into numerology & Amy's birthday, they talk about 'THE GIFT OF TIME' and what that means for them as Amanda's mom has just entered the hospice phase of her cancer journey. Making space for others and others making space for you is so important! You also need to make sure you're making space for yourself {it's okay to focus on you - which is exactly why Amy's going away alone for her birthday weekend!!!} They wrap up their conversation talking about Amy's birthday wish of sending some love to the orphanage in Haiti where her kids lived for many years. Some concerns have popped up this month regarding security, water, education and certain needs for a few of the kids needs {i.e. new wheelchairs}, so all #PIMPINJOY items and all ESPWA + 4 THINGS items are supporting this effort...all proceeds...per usual! 

TheShopForward.com/amy will take you to all the items supporting the orphanage! 

Amanda's Instagram: @soulpathology

Amanda's bio: 

Amanda Rieger Green is the founder of Soul Pathology, a self-actualization method focusing on the assessment of mental, physical, emotional, and spiritual immune systems and their viability and cohesiveness. 

She is a world-renowned psychic, precognitive and consultant to everyday individuals, organizations, executives, officials, communities, and institutions looking to practice a more conscious way of leading and creating results. 

While she holds both a B.A. in Religion and a Master of Public Health with dual concentrations in Health Law, Bioethics and Human Rights and Health Services, and successfully climbed the ranks in organizational and business development as a healthcare executive, her greatest gift of service is helping individuals and organizations alike access their innate potential and abilities through her unprecedented and internationally recognized expertise as a precognitive and psychic medium.

Learn more at SoulPathology.com

Best places to find more about Amy: RadioAmy.com + @RadioAmy

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! They kicked it off talking about some needs at the orphanage in Haiti that Amy’s kids used to live at & that the Bobby Bones Show is working on a plan to help (so details to come on that later this week!). Amy and Kat then started talking about Stevenson’s (Amy’s son) new obsession: Snoop Dogg’s music!! Amy obviously supports this since Snoop is from her childhood and it’s fun to listen to! They got an email from a listener named Stacy that led into talking about reviews of the podcast/feedback + feeling warm around people (what people make you feel warm???), but they also discussed feeling warm in your pants (iykyk). Next email was from Crystal who asked 3 questions regarding self tanner, ADHD, and getting back into working out! They wrapped up talking about stress or anxiety that people might be feeling right now, an instagram bookmark tutorial, and the fancy toaster that Amy was gifted. 

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 

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com 

ShopEspwa.com to support Haiti!

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

Bonus Episode!! As part of a new listener led series, Amy sat down with podcast listener, Brandon Penny, and answered a list of questions he came up with!! Hope you enjoy this little Q&A whether you listen to it on a ‘Sunday Stroll’ {shout out ‘The Walk Thing’ — iykyk!!} or not! :) P.S. Fun fact we learned about Brandon: he is alive today because of a kidney transplant and his donor was his mom!

4ThingsWithAmyBrown@gmail.com if you would like to lead a Q&A episode!!

Follow Amy on Instagram: @RadioAmy

Visit RadioAmy.com for all the Things!

ShopEspwa.com

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

This episode is 4 out of 4 with Michelle Pillepich {@MichellePillepichNutrition}, who joined us for an ‘Outweigh Residency’ of sorts…if you missed the other episodes with her…go check them out! In this fourth episode, Amy shared some of her personal story and how denying a binge could look like restricting {Amy also references ‘Brain Over Binge’ - a book she credits to kick-starting her recovery!} Michelle talked about permission and choice: "You always have the option to do these behaviors." Binging & restricting behaviors might get passed on to your kids…so remember children are watching us and we want to break the disordered eating/eating disorder cycle! Michelle wrapped up the chat talking about keeping "off limit foods" in the pantry and making sure you have them still available…could keep you from binging on them! 

For more from Michelle check out: MichellePillepich.com 

Follow the hosts on instagram:

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Wanna Ditch the rules but don’t know where to begin? It starts when you know THE TRUTH about how the body works, and use it as armor against the noise. Enroll in Lisa’s mini course Ditch Diets for Good for just $10 dollars and take a giant first step in learning to F*RK THE NOISE. 

Code: OUTWEIGH at checkout HERE.

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

Lisa Harper {@lisadharper} is on with Amy for this episode and we couldn’t love her more! Lisa is known as a Christian author, speaker and theologian and has the best personality in the world. Amy kicked things off with some rapid fire questions as an ice breaker for Lisa…she’s such a fun person to get to know! Then they talked about how Lisa became a beautiful storyteller and turned that gift into a multi-faceted career {which now includes a brand new podcast called ‘Lisa Harper’s Back Porch Theology.’} Like Amy, Lisa also adopted from Haiti, so she shared her adoption journey with us and then they closed out with some ‘4 Things Gratitude’ where Lisa shared a book, a show, an instagram follow, and a drink that she is thankful for! 

For all things Lisa: LisaHarper.org

For all things that support Haiti: ShopEspwa.com

For all things Amy: RadioAmy.com

Follow Amy on Instagram: @radioamy

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! After some Ukraine info & support updates…they kicked things off with some @elarroyo_atx sign quotes (always the best when you need a good laugh) which led to talking about early morning meet ups on Saturdays and how media consumption is totally different for “kids these days”. Amy had to explain to Kat how a pager used to work back in the day! First email they got into is from Sarah, who shared ‘4 things’ she wanted Amy & Kat to know, and that led to conversation about several things (including Amy’s missing Texas A&M ring, gratitude journaling, how Kat makes notes in her phone for things she’s thankful for, and ‘ The Doggie Lama’!) Next email is from Michelle, who shared a little bit about her ‘war with food’ and how she’s working to have a better relationship with it. Amy talked about how she eliminated dairy in her disordered eating days and now that she’s allowing it again, she is currently obsessed with sour cream! And more!!!!!

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 

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com 

4Things.com for our ‘4 Things Gratitude Journal’

ShopEspwa.com for all items that support Haiti!

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

Michelle Pillepich {@MichellePillepichNutrition} is joining Amy for the next 4 weeks {an ‘Outweigh Residency’ of sorts!} In this third of the four episodes they talk about subtle hunger and how most people are not in tune with their bodies and could be subconsciously undereating.

For more from Michelle check out: MichellePillepich.com 

Follow the hosts on instagram:

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Wanna Ditch the rules but don’t know where to begin? It starts when you know THE TRUTH about how the body works, and use it as armor against the noise. Enroll in Lisa’s mini course Ditch Diets for Good for just $10 dollars and take a giant first step in learning to F*RK THE NOISE. 

Code: OUTWEIGH at checkout HERE.

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

What would it look like for you to reimagine time as your most valuable currency?? Well, Amy sat down with New York Times bestselling author, Eve Rodsky, and Dr. Aditi Nerurkar {MD, MPH, physician, speaker & correspondent} to talk about just that!! TIME = YOUR MOST VALUABLE CURRENCY. Eve and Dr. Aditi are passionate about people {especially women} knowing that they have permission to be unavailable! With people feeling more burned out than ever…this is a very important conversation. Along with setting boundaries surrounding your time, getting creative is imperative to your well-being {and implementing Eve’s Three C’s can help you tap into that creativity: curiosity, connection and completion.} They wrapped up their chat with some ‘4 Things Gratitude’ with Eve sharing 2 things she’s thankful for {gave some good book recommendations + moleskin journals that she loves writing in} & Dr. Aditi shared 2 things {a fun flower thing she’s doing weekly + an online workout program!!}

Dr. Aditi Nerurkar

Website: https://www.draditi.com

Instagram: @draditinerurkar

https://www.instagram.com/draditinerurkar/

Eve Rodsky

Website: https://www.everodsky.com

Instagram: @everodsky

https://www.instagram.com/everodsky/

Fair Play + Unicorn Space Instagram Page

@fairplaylife

https://www.instagram.com/fairplaylife/

Time Out: A Fair Play Podcast (hosted by Eve Rodsky, featuring Dr. Aditi Nerurkar)

https://podcasts.apple.com/us/podcast/time-out-a-fair-play-podcast/id1601845368

Best places to find more about Amy: RadioAmy.com + @RadioAmy

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Kat’s friend is from Ukraine, so she shared with us what is most helpful to do for those (living in America, with family in Ukraine) that we know are going through a very difficult time right now. You can also check out items at TheShopForward.com/Ukraine where 100% of proceeds are going to emergency relief in Ukraine. As always @Mosheh is our favorite news source on Instagram for all that is going on in the world, so his coverage & new newsletter were brought up!! Also in this episode you'll get some TV show recommendations and hear some listener emails about happiness & growth + making a career change + the podcast tour that Amy & Kat shared and discussed! 

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 

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com 

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

It is 'National Eating Disorder Awareness' Week. NEDA Week helps spread awareness, reduces the stigma, and educates others about eating disorders, so Amy (@RadioAmy) sat down with Kat Defatta (@Kat.Defatta), a licensed therapist that specializes in eating disorders, to do just that by answering some questions on the topic. In this episode you will hear their thoughts (personally and professionally) on OA (overeaters anonymous), using Vyvanse for BED (binge eating disorder), and what to do when you are over stressed and want to engage in a maladaptive coping skill or eating disorder behavior. Both Amy and Kat want you to know that you are not alone and help is available. To spread that message we just have to start talking about it more. Visit NEDA.ORG to find more resources that can help guide you or a loved one on a path that can lead to a life of recovery.

Follow the hosts on instagram:

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Wanna Ditch the rules but don’t know where to begin? It starts when you know THE TRUTH about how the body works, and use it as armor against the noise. Enroll in Lisa’s mini course Ditch Diets for Good for just $10 dollars and take a giant first step in learning to F*RK THE NOISE. 

Code: OUTWEIGH at checkout HERE.

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

Being that it's National Eating Disorders Awareness Week...this week's 4 things will be focused on bringing awareness to eating disorders and hopefully provide some hope and support to those affected by eating disorders. This topic is important to Amy because she spent much of her life with an eating disorder and didn't think recovery was possible. Now in recovery for over 2 years now, she wants the same for others. So today she shares 4 things from 4 different resources that have been helpful in her recovery so you'll know about them. FIRST THING: Amy shared a blog post that TheWellful.com put up sharing some signs that it's time to get support for your relationship with food and body image. She loves following @TheWellful on Instagram and we recommend you do the same! The account is run by Brenna O’Malley, RD; a Virtual Anti-Diet Dietitian offering Intuitive Eating & Body Image support!!! SECOND THING: Amy read an email that she got from an ‘Outweigh Podcast’ listener (a podcast she co-hosts with @LisaHayim that comes out every Saturday). Amy wanted to share this note as a reminder to stop commenting on people's bodies and to remind you that OUTWEIGH can be a tool in your toolbox to offer a little support! The email is titled: Co-worker Comment Alert!, so make sure to listen to this so you don’t end up being THAT type of co-worker! THIRD THING: Another person that has been a great resource for Amy during recovery is @Jennifer_Rollin! She is an Eating Disorder Therapist, author of ‘The Inside Scoop on ED Recovery’ and founder of @theeatingdisordercenter! Jennifer shared some tips for traveling in eating disorder recovery and since spring break will be here soon...these tips might come in handy or maybe you even keep them in mind if you're not traveling until the summer. OR maybe you have no travel plans at all....these are still helpful tips that can be applied to everyday life at home! FOURTH THING: The final resource Amy shared with you is Kathryn Hansen's website: BrainOverBinge.com. There you'll find her blog posts, links to her podcast and you can see more about her book (there's even a recovery/study guide option to go along with the book). The Brain Over Binge book was huge for Amy in the early stages of her recovery! She read the book and then did some ‘Fork the Noise’ courses with Lisa and finally built those new neural pathways helping keep her on track. Amy also gets Kathryn's ‘Brain Over Binge’ newsletters (which are normally short and to the point, offering that right amount of encouragement), so she shared one of those with us today on the mindset you need to give up dieting!

Links to things talked about in this episode below!

ForkTheNoise.com

"A life without disordered eating OUTWEIGHS everything!!" - Amy & Lisa

Click HERE to listen to the Outweigh Podcast!

Follow Amy on Instagram: @RadioAmy

Visit RadioAmy.com for all the Things!

4ThingsWithAmyBrown@gmail.com to send Amy an email. 

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! This episode’s quote about working mom guilt led to a whole conversation about our responsibility to use our words wisely around kids because they are listening…whether it’s apologizing for working (which you don’t have to do) or speaking negatively about your body or expressing food guilt…if kids don’t hear us say it...they won’t have the need to apologize for such things when they are adults. Kat and Amy also talked about women apologizing too much in general…so let’s stop saying sorry if it’s not actually something we need to be sorry for! Other topics from today’s chat include an update on the kid Amy mentored over 10 years ago (a listener found him!!!), impacting others, the book Cultish and a new bonus episode that is coming soon called ‘The Walk Thing.’

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 

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

Michelle Pillepich {@MichellePillepichNutrition} is joining Amy for the next 4 weeks {an ‘Outweigh Residency’ of sorts!} In this second of the four episodes they talk about practical intuitive eating - how it's not just eating what you want when you want, balancing practical needs and scheduling while enjoying food!

For more from Michelle check out: MichellePillepich.com 

Follow the hosts on instagram:

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Wanna Ditch the rules but don’t know where to begin? It starts when you know THE TRUTH about how the body works, and use it as armor against the noise. Enroll in Lisa’s mini course Ditch Diets for Good for just $10 dollars and take a giant first step in learning to F*RK THE NOISE. 

Code: OUTWEIGH at checkout HERE.

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

Amy brings on Lunchbox (@radiolunchbox) from the Bobby Bones Show! They kick the show off talking about Sore Losers, the podcast that Lunchbox hosts with Eddie and Scuba Steve; the show about sports hosted by three guys who are just big sports fans. Do you have a show, book, or anything else that will always make you cry? Amy and Lunchbox break down what a good cry session can do. Lunchbox then tells Amy 4 things he's thankful for (tv show, book, Instagram follow, & drink).

Follow Amy on Instagram: @RadioAmy

Visit RadioAmy.com for all the Things!

4ThingsWithAmyBrown@gmail.com to send Amy an email. 

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! This episode gets into several things: being the authentic you, new you vs. old you (based on today’s quote: “delete the old version of me in your head. It expired!!"), taking the time to reach out to radio shows or podcasts just to say something nice, how Amy met Bobby (before she joined the Bobby Bones Show), favorite cereals (a trainer once told Amy cereal was bad…so she stopped eating it…thankfully she enjoys cereal now…and you should too!), and rapid fire questions from listeners. 

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

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

Michelle Pillepich {@MichellePillepichNutrition} is joining Amy for the next 4 weeks {an ‘Outweigh Residency’ of sorts!} In this first of the four episodes they talk about the polarization of the wellness world—diet culture vs. intuitive eating and how extremes tend to show up online vs. the sustainable approach that actually works!

For more from Michelle check out: MichellePillepich.com 

Follow the hosts on instagram:

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Wanna Ditch the rules but don’t know where to begin? It starts when you know THE TRUTH about how the body works, and use it as armor against the noise. Enroll in Lisa’s mini course Ditch Diets for Good for just $10 dollars and take a giant first step in learning to F*RK THE NOISE. 

Code: OUTWEIGH at checkout HERE.

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

Founder of Shape the Sky, Ryan Klingensmith, is on to talk about the Technology Contract he created for parents to use with their kids. FIRST THING: Amy and Ryan talked about the “Think Before You Post” Pledge. Kari Ann Leventopoulos is the kid behind this pledge and she started it because “kids are becoming unhealthy and addicted to their smartphones.” SECOND THING: Having a conversation with your child about the Technology Contract (linked below) is the first step in the process, so Ryan walks us through what that talk looks like (this part is included in the actual contract, so no need to take notes! It prints out with the contract...making it very easy to have the conversation!) THIRD THING: Ryan goes over the terms of the contract! If your children have smartphones, it’s important that they sign this contract to set guidelines and expectations for safe smartphone and social media use. FOURTH THING: Ryan shared 4 things he is thankful for (tv show, book, instagram follow & drink). 

“The more work we do on the prevention side, the fewer problems we will have on the intervention side.” -Ryan Klingensmith, Shape the Sky Founder and Licensed Counselor 

Download the FREE Technology Contract HERE:

https://shapethesky.org/resources/technology-contract/ 

What is Shape the Sky?

Shape the Sky provides educational resources and the necessary tools to teach adults about risky behaviors of the internet and social media and how to create responsible children online and on their smartphones. 

https://shapethesky.org 

Follow Amy on Instagram: @RadioAmy

Visit RadioAmy.com for all the Things!

4ThingsWithAmyBrown@gmail.com to send Amy an email!

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Get ready for one heck of an episode with all sorts of topics including a Valentines Day kids idea, Kat's sweatshirt problem, Lisa's guilty pleasure Instagram post, books Amy is attempting to read, and SO MUCH MORE!

Best places to find more about Amy: RadioAmy.com + @RadioAmy

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com

See omnystudio.com/listener for privacy information.

Fat is feared by most- but it’s not only HEALTHY but a KEY ingredient to finally end obsessive thinking about food. Learn which sources to add in and how, and its effect on digestion and blood sugar control. Plus, you’ll learn the difference between FEELING FULL vs. BEING SATIATED, and how to make choices that support your over all life.

P.S. Lisa is taking time off while “RESIDENCY ON OUTWEIGH” begins! She’ll see you soon :) 

Follow the hosts on instagram:

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Wanna Ditch the rules but don’t know where to begin? It starts when you know THE TRUTH about how the body works, and use it as armor against the noise. Enroll in Lisa’s mini course Ditch Diets for Good for just $10 dollars and take a giant first step in learning to F*RK THE NOISE. 

Code: OUTWEIGH at checkout HERE.

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

The New York Times Best Selling author and founder of IF:Gathering, Jennie Allen {@jennieallen}, is back on the podcast to talk about her new book Find Your People: Building Deep Community in a Lonely World. Loneliness has become a major issue and it’s impacting our health and overall well-being. If you’re feeling lonely…you’re not alone and this book is a great tool to help create community in your life. Jennie shares vulnerable stories from her own life, how to overcome the barriers to making new friends, the type of friend you are + the types of friends you need, and so much more! Jennie also shared with us 4 things she is thankful for…she gave us a book recommendation, a tv show, an instagram follow, and a drink that we need to try! 

Find Your People releases Feb. 22, 2022 but you can pre-order with the link below:

https://www.amazon.com/dp/0593193385?ref=exp_radioamy_dp_vv_d 

4 Things Gratitude Journal:

https://www.theshopforward.com/products/4-things-gratitude-journal-2-0 

To send Amy an email: 4ThingsWithAmyBrown@gmail.com

For more info: RadioAmy.com + @RadioAmy on Instagram 

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Do you like Oreos?? If so, you might walk away from today’s episode craving some! Even if you don’t like Oreos…you’ll enjoy today’s chat about: overthinking, being blind to feedback, how Oreos are similar to hustle culture and being content. We also answered two listener emails: one about being intentional with the structure of the podcast and one about setting boundaries/being taken advantage of. 

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

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

Michelle Pillepich is a Registered Dietitian AND personal trainer who knows that exercise (even intense exercise!) CAN be JUST AS healthy for the mind and body as gentle movement. This year, she ran the New York City Marathon– but she shied away from showing it on her social media channels. With some reflection, she realized that it’s important for people to know that YOU CAN RECOVER and ALSO do “intense exercise.” She never restricted, didn’t beat herself up over the number, and honored her body along the way. We also cover the different levels of treatment available for eating disorders and the benefits of group coaching. 

Learn about Michelle’s new program, Simply Intuitive here: https://michelle-pillepich.mykajabi.com/simply-intuitive

Is it an Eating Disorder or Disordered Eating Episode HERE!

Follow Michelle on Instagram over at @michellepillepichnutrition

Follow the hosts on instagram

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Wanna Ditch the rules but don’t know where to begin? It starts when you know THE TRUTH about how the body works, and use it as armor against the noise. Enroll in Lisa’s mini course Ditch Diets for Good for just $10 dollars and take a giant first step in learning to F*RK THE NOISE. 

Code: OUTWEIGH at checkout here.

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

Meri joined Amy for a little intro to this important episode with Danielle Owens from ‘The Refuge Ranch’ (a place of rest & restoration for child survivors of sex trafficing) because @TheShopForward is is currently supporting them with their ‘LOVE’ collection. Danielle is President & COO of 'The Refuge Ranch' and we are so thankful that she joined us for this conversation. 

LINKS:

TheShopForward.com/Love (Valentine’s Day line supporting The Refuge Ranch)

TheRefugeDMST.org (click to learn more & see the impact they are making!)

STATS:

Child sex trafficking is the fastest-growing crime in the world. — United Nations Office on Drugs and Crime

The average age a girl is lured or forced into sex trafficking is just 15 years old. — National Center for Missing and Exploited Children (NCMEC)

Online forms of sex trafficking increased by more than 45% during the COVID-19 pandemic. — Polaris Project

Child sex trafficking is the fastest-growing crime in the world — United Nations Office on Drugs and Crime

Best places to find more about Amy: RadioAmy.com + @RadioAmy

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com

(Episode 325)

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today’s episode is a Q&A. Yep!! You sent in questions…Kat asked them…Amy answered them. The intention was “Rapid Fire Q&A” but brevity isn’t Amy’s thing, so some answers took longer than others! The chat was really fun…we hope you enjoy it! Oh, and remember the quote for this episode: “Someone else’s opinion of you is none of your business.” 

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 

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com

See omnystudio.com/listener for privacy information.

Lisa and Amy sit down to talk about their ongoing food journeys and how they work through things. They also discuss if it’s healthy or not to “eat your feelings” and how fasting for religious purposes may need to be looked at a bit more closely if you have a history of disordered eating or an eating disorder.

Follow the hosts on instagram

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Wanna Ditch the rules but don’t know where to begin? It starts when you know THE TRUTH about how the body works, and use it as armor against the noise. Enroll in Lisa’s mini course Ditch Diets for Good for just $10 dollars and take a giant first step in learning to F*RK THE NOISE. 

Code: OUTWEIGH at checkout HERE!

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

Amy’s sister, @CristiDozier, joined for the first 3 things!! FIRST THING: Amy shared a list of morning habits that doctors & psychologists wish we would do and then asked Cristi to share her morning routine!! From making our beds to practicing gratitude…what is something you do every morning that sets your day up for success?? SECOND THING: Cristi is obsessed with Donald Miller’s new book: Hero on a Mission so she gave her little pitch on WHY we all need to read it (or listen to it) ASAP. Amy then recommended Katie Couric’s book: Going There. It’s inspiring her to think about certain dreams/goals and giving herself permission to explore them at 40-years-old. THIRD THING: Parent’s Magazine put out a list of “teen slang,” so Amy gave Cristi a quiz to see if she’s up to speed on communicating with her 4 kids. FOURTH THING: Amy’s friend, Jo Piazza, is back on to talk about her new podcast: The Pod Club. It’s a new weekly show bringing recommendations from podcast insiders on what you should be listening to next. There are more podcasts than ever and we are your podcast obsessed best friend who listens to everything out there to recommend exactly what you want in your ears. 

LINKS TO THINGS MENTIONED IN THIS EPISODE:

Root House Coffee (Cristi’s shop):

https://roothouseco.com/shop 

4 Things Gratitude Journal: 

https://www.theshopforward.com/products/4-things-gratitude-journal-2-0 

Hero on a Mission:

https://www.amazon.com/dp/1400226945?ref=exp_radioamy_dp_vv_d 

Going There:

https://www.amazon.com/dp/0316535893?ref=exp_radioamy_dp_vv_d 

The Pod Club: 

https://www.iheart.com/podcast/1119-the-pod-club-90218429/

Best places to find more about Amy: RadioAmy.com + @RadioAmy

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com

(Episode 324)

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! An email from Aimee in Indianapolis started off today's chat because the encouragement she shared is a reminder we all could use: "a little recognition can go a long way!!" Aimee's email also included a saying from Vince Lombardi that was used as the quote for this episode: "Confidence is contagious. So is lack of confidence." Amy & Kat then decided that "being kind" could replace "confidence" and that would fit perfectly for today's convo too: "Being kind is contagious. So is the lack of being kind." Another email we shared came from Kristy in Saratoga and she asked for quick/easy/healthy dinner ideas for busy weeknights...so Amy and Kat shared a few of their go-to options!

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

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com 

Checkout Amy & Lisa's Outweigh Podcast every Saturday if you or someone you know is struggling with disordered eating.

TheShopForward.com/Love to shop for Valentine's Day & support Refuge Ranch 

See omnystudio.com/listener for privacy information.

When Lisa runs into trouble breast feeding, she looks towards her diet for the answers. For the first time in a long time, she cuts out lots of foods, gets consumed by the NOISE, and shares exactly what happened. PLUS the RED FLAGS to look out for when on any sort of experimental diet- for weight loss or health.

*Lisa does not give details, but instead shares on the emotional and mental experience of having food restrictions in place after a long time of not having them.

Follow the hosts on instagram

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Wanna Ditch the rules but don’t know where to begin? It starts when you know THE TRUTH about how the body works, and use it as armor against the noise. Enroll in Lisa’s mini course Ditch Diets for Good for just $10 dollars and take a giant first step in learning to F*RK THE NOISE. 

Code: OUTWEIGH at checkout HERE!

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

Scuba Steve, Executive Producer of The Bobby Bones Show, joined Amy for a discussion about chasing your dreams. Steve knew he wanted to be in radio/TV world since he was a young kid and he shared how he got to where he is today, which included jobs along the way working for Dr. Phil’s tv show and Ryan Seacrest’s radio show. They also talk manifestation, curiosity, and gratitude. 

Steve’s Instagram: @ScubaSteveRadio

Additional Links: BobbyBones.com

Best places to find more about Amy: RadioAmy.com + @RadioAmy

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat! Kicked things off with a little covid update: Kat has it {but still recorded with us!} and Amy had a covid scare...but ended up negative. The quote for this episode is a good one: “As soon as we realize that it’s not our job to be perfect, everything gets easier and more honest and more true.” {originally posted by @adamjk - follow him on Instagram if you aren’t already!!} You’ll enjoy today's chat if adulting is hard and/or you’ve ever had to deal with negative feedback {a listener emailed in about this and offered some really good insight}. Amy & Kat also shared what TV shows they are watching right now…so if you’re looking for something new…listen until the end. ;) We hope you enjoy and have a happy Tuesday! 

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 

See omnystudio.com/listener for privacy information.

FREE YOURSELF OF THE BLAME AND “DISCIPLINE”. If your weight has changed this season, or your craving heavier foods than your normal smoothie or salad, this could be a really good sign your body has your back. Learn the science of why we crave what we do, why fluctuations are NATURAL, and how to take the best care of you this season. 

Follow the hosts on instagram

@lisahayim

@radioamy

Join the Fork The Noise Hunger + Fullness WAITLIST: 

https://lisa-hayim.mykajabi.com/hf

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Wanna Ditch the rules but don’t know where to begin? It starts when you know THE TRUTH about how the body works, and use it as armor against the noise. Enroll in Lisa’s mini course Ditch Diets for Good for just $10 dollars and take a giant first step in learning to F*RK THE NOISE. 

Code: OUTWEIGH at checkout here!

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

A listener (the one that made Amy a quilt of all of her dad's shirts after he passed away) sent Amy a really thoughtful note about things not lining up as perfectly as we would like them to. Amy wanted to read the note to everyone because it was such a good reminder as we start the new year to have a healthy perspective when it comes to perfection or things turning out as perfect as possible. We also have two guests today: Michelle Myers & Somer Phoebus. They are moms, wives, entrepreneurs, best friends, and co-leaders of She Works His Way - a discipleship community for working women. They also recently co-authored a book together called She Works His Way (linked below). Michelle & Somer shared with us different 4 THINGS they are thankful for (a book + an instagram follow + a tv show +  a fave drink) and they also talked about the work/life balance myth...something they focus on in their new book! 

She Works His Way: https://www.amazon.com/dp/0764237691?ref=exp_radioamy_dp_vv_d 

Instagram contact for the t-shirt quilt: @Kate_Harrison_82

Best places to find more about Amy: RadioAmy.com + @RadioAmy

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com

See omnystudio.com/listener for privacy information.

This is Amy’s ‘5th Thing’ (a bonus episode) where she answers your questions every Tuesday! ‘4 Things With Amy Brown’ comes out every Thursday, but on Tuesdays Amy answers questions you’ve emailed in. On today’s episode Amy answers all your questions about: how to NOT use the word YOU when having difficult conversations or confrontations...puts people on the defense when you don’t mean to or want to, how Amy is feeling physically & mentally while in recovery from her eating disorder, a new mascara she discovered during COVID-19, and lastly she talked about her obsession with pulling her hair out and shared a device that people might want to get if they do the same thing.

Best places to find more about Amy: RadioAmy.com + @RadioAmy

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com

See omnystudio.com/listener for privacy information.

Happy New Year!!! This is no doubt a noisy season of dieting and resolustions– Lisa steps in to help you remember why Diets Don’t Work (according to science), and what you can do instead to feel your best this year! 

Join F*RK THE NOISE HUNGER AND FULLNESS with code OWFAM25: https://lisa-hayim.mykajabi.com/hf

Follow the hosts on instagram

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Wanna Ditch the rules but don’t know where to begin? It starts when you know THE TRUTH about how the body works, and use it as armor against the noise. Enroll in Lisa’s mini course Ditch Diets for Good for just $10 dollars and take a giant first step in learning to F*RK THE NOISE. 

Code: OUTWEIGH at checkout HERE!

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

FIRST THING: Amy and her sister Cristi {@cristidozier} talk about Amy’s recovery from her disordered eating. Cristi shares her perspective from watching Amy’s struggle with this and how much change and growth she has seen in her. 

SECOND THING: Amy shares an Instagram post from Jeniffer Rollins {@jennifer_Rollin} about the triggers that can cause an eating disorder or disordered eating. 

THIRD THING: What is a lie that goes through your head? Cristi shares a journal exercise that she worked through and how much this practice has affected her. They get into how and why their personal lies began. 

FOURTH THING: Lisa Hayim {@thewellnecessities} posted a blog about the 9 ways to help end food guilt and Amy shares these awesome tips with you! 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com

See omnystudio.com/listener for privacy information.

This is Amy’s ‘5th Thing’ (a bonus episode) where she answers your questions every Tuesday! ‘4 Things With Amy Brown’ comes out every Thursday, but on Tuesdays Amy answers questions you’ve emailed in. On today’s episode Amy addresses your questions about: How to help with dry skin, being there for a friend who is grieving, how to shave your face and incorporating juice into a healthy life style. 

To check out items mentioned in this episode: 

Face Razors

Best places to find more about Amy: RadioAmy.com + @RadioAmy

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com

See omnystudio.com/listener for privacy information.

We’re joined by Non-Diet Dietitian Sam Previte to learn how to create boundaries to protect yourself during noisy holiday meals. Sam reminds us why restriction doesn’t work, and it’s DIRECT correlation to binging, plus what we can do to end the cycle-- not just on all days, but on holidays specifically.

Follow Sam on instagram: @find.food.freedom

Work with Sam and her team: https://find-foodfreedom.com/

Follow the hosts on instagram

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Wanna Ditch the rules but don’t know where to begin? It starts when you know THE TRUTH about how the body works, and use it as armor against the noise. Enroll in Lisa’s mini course Ditch Diets for Good for just $10 dollars and take a giant first step in learning to F*RK THE NOISE. 

Code: OUTWEIGH at checkout HERE!

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

FIRST THING: We couldn’t contain our excitement when award winning actress and singer Kristin Chenoweth stopped in to talk with Amy! I mean how can you not love Kristin’s amazing and unique voice whether on a Broadway stage, the screen or in her latest album, we just cannot get enough of her. Amy & Kristen talk about how her upbringing in rural Oklahoma shaped who she is now and her latest album "For The Girls". SECOND THING: With Hallmark Christmas movie watching season just around the corner, we had to get the scoop on Chenoweth’s first ever Hallmark movie (YAY)! After hearing about the movie and that Kristin co-wrote one of the songs she performs, we have to say that we are already planning on having the movie on repeat after it airs in November. THIRD THING: As if we didn’t already love her enough, we can’t help but be just a little obsessed after hearing about her heart for giving back! The Kristin Chenoweth Arts & Education Fund was set up in her hometown in Oklahoma to help cultivate young artistic expression through education, entertainment and experience. FOURTH THING: With such a full career and life, we couldn’t wait to hear what Kristin was most grateful for! Warning, things may get just a little emotional while Amy & her talk about family and adoption. 

Best places to find more about Amy: RadioAmy.com + @RadioAmy

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com

See omnystudio.com/listener for privacy information.

This is Amy’s ‘5th Thing’ (a bonus episode) where she answers your questions every Tuesday! ‘4 Things With Amy Brown’ comes out every Thursday, but on Tuesdays Amy answers questions you’ve emailed in. On today’s episode Amy addresses your questions about: Jessica Simpson’s new book, advice for having energy when you have to wake up early, mixing up your smoothie routine and her latest snack obsession.  

To check out products mentioned in todays episode Click Here!

Best places to find more about Amy: RadioAmy.com + @RadioAmy

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com

See omnystudio.com/listener for privacy information.

Wondering if your “healthy behaviors” are actually healthy or fall into the disordered category? Lisa breaks down 8 questions to ask yourself to distinguish the difference and Amy shares her story of learning the difference (and challenging herself) to SHIFT into finding what is actually “taking care of herself”.

Follow the hosts on instagram

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Wanna Ditch the rules but don’t know where to begin? It starts when you know THE TRUTH about how the body works, and use it as armor against the noise. Enroll in Lisa’s mini course Ditch Diets for Good for just $10 dollars and take a giant first step in learning to F*RK THE NOISE. 

Code: OUTWEIGH at checkout HERE!

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

Journalist, Mosheh Oinounou, is back on to talk about things in news that we can look forward to in 2022 (like sports/olympics, cool tech things, the economy, presidential candidates, and so much more!). They also discussed some pop-culture things and the current Ghislaine Maxwell case (Epstein). As you may know…Amy is obsessed with @Mosheh’s Instagram account...it's her favorite source for all things going on in the world...so we are excited to have him on again as we approach a new year. 

Follow Amy on Instagram: @RadioAmy

Visit RadioAmy.com for all the Things!

4ThingsWithAmyBrown@gmail.com to send Amy an email. She'd love to hear from you! 

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! We all could use little reminders to take care of ourselves and it helps if we all share what we do to practice self-love...so that is what today's episode is all about! 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 

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com

See omnystudio.com/listener for privacy information.

In this episode, radio host Brooke Taylor shares her raw post partum journey-- the difficulties she didn’t expect and how she overcomes them. From comparing her journey to her sisters, a C-section scar she didn’t expect, and Lisa & Brooke open up about being “touched out”.

Follow brooke on instagram: @brookeradio

Follow the hosts on instagram

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Wanna Ditch the rules but don’t know where to begin? It starts when you know THE TRUTH about how the body works, and use it as armor against the noise. Enroll in Lisa’s mini course Ditch Diets for Good for just $10 dollars and take a giant first step in learning to F*RK THE NOISE. 

Code: OUTWEIGH at checkout HERE!

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

FIRST THING: Amy sat down for a chat with actress, author, singer, dancer, and daughter of Candice Cameron Bure, Natasha Bure {@natashabure}. SECOND THING: Amy read two poems that she wanted to share with you after reading both earlier this week. She highly recommends purchasing Kelsea Ballerini’s ‘Feel Your Way Through’ poetry book and ‘Where the Sidewalk Ends’ if you don’t already have a copy of that at home. THIRD THING: There are things to look forward to this year even though it’s almost over. Good TV and movies coming our way this last half of December. Heads up: ‘And Just Like That’ (Sex and the City) premieres on HBO Max TODAY (12/9). FOURTH THING: Our friends in Haiti need our help getting their son Nash from Haiti to Nashville. See the link below:

Help the Wilson family get Nash from Haiti to Nashville: 

https://www.mylifespeaks.com/post/urgent-we-need-your-help-nashtonashville

Feel Your Way Through by Kelsea Ballerini:

https://www.amazon.com/dp/0593497082/?ref=idea_lv_dp_ov_d 

Where the Sidewalk Ends:

https://www.amazon.com/dp/0060572345/?ref=idea_lv_dp_ov_d

Gifts That Give Back To Haiti:

ShopEspwa.com (Espwa = Hope in Haitian Creole)

FYI: Cut-off to receive orders from ShopEspwa.com in time for Christmas is 12/14 (that includes all 4 things items, PIMPINJOY items and anything else from The Shop Forward)

Follow Amy on Instagram: @RadioAmy

Visit RadioAmy.com for all the Things!

4ThingsWithAmyBrown@gmail.com to send Amy an email. She'd love to hear from you! 

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! We are about to wrap up yet another crazy year...so prompted by a listener email that talked about cross-stitching at 26-years-old being a lifesaver...the girls shared things they've done that helped get them through 2021!! 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 

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com

See omnystudio.com/listener for privacy information.

Amy asks Lisa how to handle “trigger foods” aka those foods that you can’t control yourself around. Lisa provides steps for taking these foods off a pedestal so you can ultimately live a life without any “trigger foods”

Follow the hosts on instagram

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Wanna Ditch the rules but don’t know where to begin? It starts when you know THE TRUTH about how the body works, and use it as armor against the noise. Enroll in Lisa’s mini course Ditch Diets for Good for just $10 dollars and take a giant first step in learning to F*RK THE NOISE. 

Code: OUTWEIGH at checkout here!

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

Best-selling author & psychotherapist, Megan Devine, is back on to discuss grief during the holidays with Amy and to give us details about her brand new podcast called: ‘Here After with Megan Devine’ that launches on Monday, Dec. 6th. We are so thankful for Megan’s wisdom and couldn’t be more excited about her podcast being an awesome resource for all people…but especially doctors, nurses, therapists and other helpers as they try to figure out how to show up - for themselves, and for others. Every Monday Megan will show up for us with practical insight & advice! Make sure to subscribe to ‘Here After’ now so that you don’t miss out! 

Click the link for ‘Here After with Megan Devine’: https://www.iheart.com/podcast/1248-here-after-with-megan-dev-89497701/

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!! Today they discussed this email about “signs” (when it comes to decision making) that was sent in by a listener: “One way to think about the ‘sign’ is - if your decision is ‘no,’ take a minute to pretend that ‘no’ is your decision. How does that make you feel? Do you feel relieved, at peace, happy? Or, do you feel sad, doubtful, regretful? If you can't decipher how you feel, you could also try to picture your life 1 year (or however long) after making your ‘no’ decision. Do you imagine yourself better off, or not? I thought Kat with her background as a therapist might also have some advice!”

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 

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com

See omnystudio.com/listener for privacy information.

Amy shares what She Knows Better Now -- taking a look at how her limited view of health negatively impacted her in the past, and explains WHAT she does now that she knows better.

Follow the hosts on instagram

@lisahayim

@radioamy

Join the Fork The Noise Hunger + Fullness WAITLIST: 

https://lisa-hayim.mykajabi.com/hf

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Wanna Ditch the rules but don’t know where to begin? It starts when you know THE TRUTH about how the body works, and use it as armor against the noise. Enroll in Lisa’s mini course Ditch Diets for Good for just $10 dollars and take a giant first step in learning to F*RK THE NOISE. 

Code: OUTWEIGH at checkout here!

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

Happy Thanksgiving! So, remember when Kat {@kat.defatta} told us she was going to unfollow everyone on her Instagram page for 30 days??? Well, she’s back on to share an update with Amy and what she learned from this experiment. If you are someone who struggles with comparison, losing time scrolling social media, and/or struggling to stay present in your life...then we hope this will be helpful for you! Don't forget to have the thanksgiving you need to have! 

For more on this topic...check out Kat’s episode on ‘You Need Therapy Podcast’ linked HERE! 

RadioAmy.com

4Things.com

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!!! The holidays can be both good and hard. It's important to talk about both. We hope this chat will help you not feel alone & enter this holiday season with a few more tools to survive it. 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 

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com

See omnystudio.com/listener for privacy information.

Lisa Drops her PRO TIPS for getting through holiday meals with ease. PLUS, a short meditation to soothe your anxieties around food and help you connect to yourself before and after the holiday festivities.

Join the F*RK THE NOISE HUNGER FULLNESS WAITLIST HERE!

Meditation provided by Charlotte Wilson (Instagram: @thehappinest_) 

Follow the hosts on instagram

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Wanna Ditch the rules but don’t know where to begin? It starts when you know THE TRUTH about how the body works, and use it as armor against the noise. Enroll in Lisa’s mini course Ditch Diets for Good for just $10 dollars and take a giant first step in learning to F*RK THE NOISE. 

Code: OUTWEIGH at checkout here.

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

This is so crazy! Amy’s sister, Cristi, will be on HGTV next week! Cristi and her husband, Ben, have been filming a design show the last few months that is set to debut on HGTV in April of 2022. The show is called ‘Building Roots’ and the super fun part for right now is that HGTV will be airing a “sneak peek” episode next Tuesday, November 23rd at 12pm CST! Amy had her sister on to talk about how the show even came about and what we can expect from the show!

IG for Cristi & Ben’s design firm: @RootDesignCo

IG for Cristi & Ben’s coffee shop: @RootHouseCo

RootHouseCo.com

RadioAmy.com

4Things.com

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!!! Ever wondered: “Don’t we all have feelings of anxiety & depression?” Well, you are not alone, but the answer to that question is: “No.” Until recently, Amy thought the answer was yes. 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 

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com

See omnystudio.com/listener for privacy information.

Lisa shares what She Knows Better Now -- taking a look at how her limited view of health negatively impacted her in the past, and explains WHAT she does now that she knows better.

Follow the hosts on instagram

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

Wanna Ditch the rules but don’t know where to begin? It starts when you know THE TRUTH about how the body works, and use it as armor against the noise. Enroll in Lisa’s mini course Ditch Diets for Good for just $10 dollars and take a giant first step in learning to F*RK THE NOISE. 

Code: OUTWEIGH at checkout here!

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

Welcome to the '2021 Gift Guide' episode with Amy & Meri {founder of @TheShopForward}. Our hope for this episode is that you walk away with some fun gift ideas {some that give back & others are just cool things to help with holiday shopping}, that you’ll gain knowledge on how you can impact some amazing organizations with your purchases, and that you get a chance at some awesome GIVEAWAYS that we have sprinkled throughout the episode!

Links to items mentioned can be found at TheShopForward.com. Just type 'gift guide' into the search bar...even non-shop-foward items are linked there! :)

In this episode you learn about the GOLDEN TICKETS that will be going out inside some orders from The Shop Forward this week {like Willie Wonka style!!} Some golden tickets will be worth $100 and then we have one BIG GOLDEN TICKET worth $500!!!!!!!!

As promised...we reveal the recipient of last week’s round trip flight giveaway…but we share ANOTHER round trip Southwest flight GIVEAWAY!! Yes, another!!! All of this and SO MUCH MORE!!! Hope you enjoy the gift ideas, the giveaways, and hearing from all the guests that made cameos in this special gift guide episode! Merry Christmas & Happy Shopping! 

G I V E A W A Y S :

Round Trip Southwest Flight

Walker Hayes’s 'Fancy Like' Package 

ZO Skin Care Package 

Root House Trio Coffee Package

Stachira’s customized ESPWA bracelet

#PIMPINJOY hat signed by the Bobby Bones Show 

*Listen to find out how you can win*

L I N K S :

TheShopForward.com {search gift guide}

ShopSoreLosers.com

4Things.com 

ShopEspwa.com

WalkerHayes.com

RootHouseCo.com 

YCOrange.org

AFEV.us {Victory Village for our veterans}

MyLifeSpeaks.com

ProjectMedishare.org 

RadioAmy.com 

I G H A N D L E S : 

@RadioAmy

@TheShopForward

@ShopEspwa

@Medishare4Haiti

@MyLifeSpeaks

@TheNashvilleBeautyGirl {ZO skin care expert!}

@WalkerHayes

@RootHouseCo 

@BobbyBonesShow

@YouthCentersofOrange 

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!!! Do you set any boundaries for yourself when it comes to social media? If not, it’s definitely something we all should consider doing...especially if we’re spending too much time on social media, worried about what other people are thinking about us, or thinking everyone else has a better life than us! Kat also shared why she unfollowed everyone for 30 days. 

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 

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com 

See omnystudio.com/listener for privacy information.

Celebrating success in recovery is an important part of the Brain over Binge approach. For this episode, we brought on Outweigh listener Yasmin, who shares her personal story! When you generate excitement for your accomplishments in dismissing binge urges and eating adequately, you help new brain pathways form.

Here are some ways to celebrate success in recovery, without food:

• Go to a favorite place
• Spend the money you would have spent on bingeing on something else you want
• Relax and watch a show you enjoy
• Treat yourself to some form of self-care
• Read a favorite book or engage in a hobby
• Celebrate with positive self-talk, or simply notice and savor the good feeling of success

Thank you again to Yasmin for bravely sharing her story! If you would like to share your story, send an email to us at: hello@outweighpodcast.com

Follow the hosts on instagram!

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

To get everyone excited about next week’s ‘4 Things Gift Guide’ episode, Amy & Meri announced they are giving away a round trip airline ticket!! Listen to find out how you could win this! Our guest this week is New York Times bestselling author, @JeffersonBethke, who recently put out a new book called: Take Back Your Family. Do you want to connect with your family on a deeper level? Are you living your best life as a family or are you all running ragged simply to set kids up for success? Are meals around the table just not possible because of demanding family schedules? Stressed out? Burned out? This chat is for you...and so is Jeff’s book {linked below}. 

Take Back Your Family: https://www.amazon.com/dp/1400221765?ref=exp_radioamy_dp_vv_d

See omnystudio.com/listener for privacy information.

Welcome to the '5th Thing' with Amy & Kat!!! Do you ever talk down to yourself? This episode is for you! Thank you to 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 

Please send emails for the 5th thing to 4ThingsWithAmyBrown@gmail.com

See omnystudio.com/listener for privacy information.

Sharing some personal ED stories from people that are now in recovery...so that you know that you’re not alone and that there is HOPE. We invite you at this point to email us at hello@outweighpodcast.com if you have a personal story that you would like to read in an upcoming episode. Hearing from others, knowing what they have been through, and what it looks like on the other side can be very encouraging for you. In this episode you’ll hear from Andrea, Laura Lea, and Rachel.

Follow the hosts on instagram!

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

Amy takes a probiotic daily, so she was excited to sit down with CEO/co-founder of Just Thrive, Tina Anderson, to talk about her spore-based probiotic and why a good probiotic is important to overall health. Amy switched to Just Thrive's spore-based probiotic a few months ago and has been loving it...she also takes Gut 4-tify...but they have several other products to check out. FYI: if you go to JustThriveHealth.com and enter promo code AMY that will save you 15%. 

See omnystudio.com/listener for privacy information.

This ‘5th thing’ episode is full of a lot of different things! First Kat & Amy chat about adulting and doing self exams to check for breast cancer. Also, have you ever heard of pink washing?? This was something new they just learned about and it’s a very interesting thing to be aware of during Breast Cancer Awareness month. Later in the episode, Amy shares a conversation she had with Meegen Pearson about nipple restoration. Meegen has been on the podcast before talking about micro-blading Amy’s eyebrows…but now she’s taken her tattooing skills a step further to help women feel more like themselves after mastectomies and reconstructive surgeries. It’s very cool what she’s able to do and it’s changing the confidence of so many women! Meegen’s tattooed nipples are 3D and look so real. Check out her Instagram, @Beauty.By.Meegen, for pictures! You can also see her brow work on that page! She is the best in town, so check her out if you’re in Nashville and want to get your brows done!! 

See omnystudio.com/listener for privacy information.

Dr. Joshua Wolrich (@drjoshuawolrich) explains what weight stigma is and the dangers of it. He challenges the statement “you need to lose weight” and shares how weight stigma negatively impacts patient care. This is a conversation that lives in Ep. 4 of the "OG" 4-part OUTWEIGH series from 2020 on the '4 Things With Amy Brown' podcast. If you haven't listened to all 4 parts...we highly encourage you to check it out.

Follow the hosts on instagram!

@lisahayim

@radioamy

SUBSCRIBE and follow so you never miss an episode and SHARE with your friends & family. 

Questions? Guest Submissions? Email us: hello@outweighpodcast.com

This podcast was edited by Houston Tilley

See omnystudio.com/listener for privacy information.

Having thoughtful anti-racist conversations is something that's important to Amy, so we are very excited to have Dr. Traci Baxley on this episode. Her new book, Social Justice Parenting, came out this week and it's something parents or caregivers should definitely add to their reading list! Dr. Baxley is a mother of 5, consultant, educator and coach dedicated to supporting families in developing diversity and inclusion. She shares with us how to talk to our kids about race, how parents in mostly white communities can raise children conscious of social justice, the importance of talking about Black Joy, and more. 

Link to Social Justice Parenting:

https://www.amazon.com/dp/0063082365?ref=exp_radioamy_dp_vv_d

See omnystudio.com/listener for privacy information.