In this raw and powerful episode, I sit down with my friend Sophie, who opens up about her deeply personal journey with anorexia and bulimia. Having endured emotional abuse in her younger years, she shares how it contributed to the development of her eating disorder and how it has affected her life. Through honest conversation, we explore the complexities of healing, the challenges of recovery, and the strength it takes to move beyond the past. This episode sheds light on the realities of eating disorders, the impact of emotional trauma, and the power of hope in the face of darkness.

In this episode, we dive into why traditional diets fail in the long run and explore a healthier, sustainable approach to weight loss. If you're caught in the cycle of restrictive eating and constant dieting, this episode is for you. We discuss how small, consistent changes over time—like focusing on nutrient-dense foods, maintaining a balanced intake of protein and fibre, and avoiding extreme calorie cuts—can help you achieve lasting weight loss without deprivation. We also explore strategies for gradually increasing your calorie intake after weight loss to maintain a healthy weight, without triggering unwanted weight gain. Tune in to learn how to break free from dieting, build a healthy relationship with food, and embrace a more balanced, long-term approach to weight management.

Get in touch with Mel - heal@empowerherwellness.com.au

Instagram - @empowerherwellness.au

TikTok - @empowerherwellness.au

In this episode of the Empower Her Wellness Podcast, we dive into the all-or-nothing mindset that often fuels disordered eating. We explore how black-and-white thinking around food—viewing it as either “good” or “bad”—can lead to guilt, binge eating, and the harmful restriction-binge cycle. The episode breaks down the science behind this mentality, including how our brain chemistry and dopamine response make certain foods more tempting when restricted.

We share practical strategies to break free from this cycle:

1. Challenge black-and-white thinking by realizing that one “bad” meal doesn’t ruin your entire day or progress.
2. Use the 80/20 rule to create balance—80% nutritious foods, 20% flexibility.
3. Stop labeling foods as "good" or "bad" and start reframing them as nutrient-dense vs. less nutrient-dense.
4. Stop waiting for the “perfect” time (like Monday) to start over—just make the next meal a balanced one.

The episode encourages embracing food freedom and letting go of guilt and perfectionism. It reminds listeners that healing their relationship with food is possible and begins with small, sustainable shifts in mindset.

Get in contact with Mel

Email - heal@empowerherwellness.com.au

Instagram & Tiktok - @empowerherwellness.com.au

Website - www.empowerherwellness.com.au

In this episode of the Embrace Her Wellness Podcast, host Melanie Lillis, a Mind-Body Health Coach and former elite athlete, dives deep into how to stay binge-free in 2025. Melanie reflects on her personal journey with binge eating and bulimia and offers practical strategies to help break the cycle. She discusses the importance of macronutrient balance, meal timing, and eating speed, all essential factors in overcoming disordered eating patterns. Drawing from her own experiences and professional knowledge, Melanie shares actionable tips to regain control, nourish your body properly, and develop a healthier relationship with food. Tune in for insights that will help you move towards lasting food freedom, body confidence, and a life of wellness.

Get in touch with Mel:
Email - heal@empowerherwellness.com.au
Instagram - @empowerherwellness.au
TikTok - @empowerherwellness.au
Youtube - To come! When it's out, you can find it listed as Empower Her Wellness

Hi beauties,

In today's episode I answer some of your questions in a Q & A episode. We go through how to stay in control with food over the festive season, weight loss, intermittent fasting, self care practices and more... I hope you guys enjoy!

Head to my YouTube channel here:
https://www.youtube.com/channel/UCuXRzp6qGci53UEhjLuiW2A

WANT TO GET IN TOUCH WITH MEL?
Send her an email: hello@barexbrave
Head to her website
Follow her on Instagram
Follow her on Facebook

In today's episode we are looking at why you can't get ahead in your food journey.

So if you are someone who has been struggling with your relationship with food for quite some time, and are feeling a bit fed up and almost at your wits end. Then let’s pull it back a bit and think about the main areas that may be contributing to your struggle with food.

If you are finally ready to overcome the battle with food then I would love for you to join myself and Taran for a 4 week journey to master your eating and mind!!

MASTER YOUR EATING AND MIND: 4 WEEK COURSE
Join us for a beautiful 4 week journey to master your eating and food struggles. This 4 week course will give you the tools necessary to create awareness, make change, shift habits and set yourself up for a better and more empowered you.

When: Starts 26th October
How long: 4 weeks
Where: Every Tuesday at 7pm (AEST) via zoom
How much: Just $80 a week
What do I get: You will get 2 x 45 minute zoom sessions per week. The first 45 minutes will be with Mel going through eating psychology practices, the second 45 minutes will be with Taran running through a yoga and mindfulness flow.

Click on this link to learn more & to sign up to the course.

Head to my YouTube channel here:
https://www.youtube.com/channel/UCuXRzp6qGci53UEhjLuiW2A

WANT TO GET IN TOUCH WITH MEL?
Send her an email: hello@barexbrave
Head to her website
Follow her on Instagram
Follow her on Facebook

In today's episode we are going to dive into weight loss and change up the methods you are currently using to achieve your "body goals".

I hope that you take the nuggets of wisdom away from this episode because it really is life changing.

I would also love for you to join myself and Taran for the next 4 weeks to master your eating and mind!!

MASTER YOUR EATING AND MIND: 4 WEEK COURSE
Join us for a beautiful 4 week journey to master your eating and food struggles. This 4 week course will give you the tools necessary to create awareness, make change, shift habits and set yourself up for a better and more empowered you.

Click on this link to learn more & to sign up to the course.

Head to my YouTube channel here:
https://www.youtube.com/channel/UCuXRzp6qGci53UEhjLuiW2A

WANT TO GET IN TOUCH WITH MEL?
Send her an email: hello@barexbrave
Head to her website
Follow her on Instagram
Follow her on Facebook

Freedom around food is a topic that I am sure so many of you wish you could say you have achieved. But what actually is freedom around food? And how do we get there? Let's dive into it in this episode.

MASTER YOUR EATING AND MIND: 4 WEEK COURSE
Join us for a beautiful 4 week journey to master your eating and food struggles. This 4 week course will give you the tools necessary to create awareness, make change, shift habits and set yourself up for a better and more empowered you.

Click on this link to learn more & to sign up to the course.

Head to my YouTube channel here:
https://www.youtube.com/channel/UCuXRzp6qGci53UEhjLuiW2A

WANT TO GET IN TOUCH WITH MEL?
Send her an email: hello@barexbrave
Head to her website
Follow her on Instagram
Follow her on Facebook