The Full Plate Podcast with Abbie Attwood, MS

This is a free preview of a paid episode. To hear more, visit abbieattwoodwellness.substack.comThe first 45 minutes of this conversation are FREE! Listen to the extended version of this episode when you subscribe to Patreon here. (or go to: www.patreon.com/fullplate) Dr. Mara Gordon joins the pod to share what it means to be a size-inclusive physician and why it’s time to rethink weight in medicine. We discuss why it’s harmful to center medical care on a patient’s weight, the stigma and negative health consequences of medical providers prescribing intentional weight loss, how to advocate for yourself with your physician, declining to be weighed at the doctor's, why BMI is so problematic, caring for and treating diagnoses without weight loss, and her thoughts on the GLP-1 hype. Mara also opens up about what she regrets as a physician prior to finding fat-positive medicine, and how she came to see the harms of anti-fat bias and diet culture more broadly.  In the EXTENDED version (a bonus episode that you can find at www.patreon.com/fullplate), Mara answers questions about: her concerns about GLP-1s like Ozempic, and what we can do to think about them differently how larger bodied humans can advocate for themselves at the doctor’s office without giving the unwritten message that they're “noncompliant” or don't care about their health how to deal with being told weight loss will help a specific health condition (like diabetes, joint pain, sleep apnea) why folks in larger bodies need to receive the same treatments offered to thin-bodied folks how “obesity” as a pathological condition has its roots in the pharmaceutical industry, and it started in the 90s   More about Dr. Mara Gordon: Dr. Gordon is a family physician and writer based in Philadelphia. She worked in public health in Tanzania and Malawi before returning to the Philadelphia area to attend medical school at the Perelman School of Medicine at the  University of Pennsylvania, where she was awarded the Zervanos Family Medicine Award for a medical student going into family medicine. She cares for patients of all ages at the Cooper Family Medicine office at the Kroc Center in Camden. She loves working with medical students in preclinical and clinical educational settings. She teaches selectives in Narrative Medicine and Audio Storytelling and co-directs the Narrative Medicine Scholarly Concentration. She continues to write professionally about issues in contemporary medicine. Learn more about her here.    Check out Medical Students for Size Inclusivity here.  You can read more of Mara’s work here: maragordonmd.com Here's more about AWSIM: www.weightinclusivemedicine.org Support the show on Patreon: Enjoying this podcast? Please support the show on Patreon for bonus episodes, community engagement, and access to "Ask Abbie" at Patreon.com/fullplate Join the Full Plate Patreon right here! Group program: Good news! Enrollment is open for Abbie's next group program: Looking for more support and concrete steps to take to heal your relationship with food and your body? Apply for Abbie's next 10-week group program: https://www.abbieattwoodwellness.com/group-coaching Group membership: Already been at this anti-diet culture thing for a while, but want community and continued learning? Apply for Abbie's monthly membership: https://www.abbieattwoodwellness.com/circle-monthly-group Social media: Find the show on Instagram: @fullplate.podcast Find Abbie on Instagram: @abbieattwoodwellness Podcast Cover Photography by Anya McInroy Podcast Administrative Support by Alexis Eades Podcast Editing by Brian Walters This podcast is ad-free and support comes from our Patrons on Patreon: Patreon.com/fullplate

Shira Rosenbluth, LCSW, returns to discuss what it means to live a full life in a fat body. She catches us up on eating disorder recovery (two years after her first time on the pod), coming out as queer, how her relationship with her fiance has impacted her body image, planning a wedding as a plus-size bride, and what it's felt like to witness the constant chatter of GLP-1s while recovering from a life-long eating disorder. Last time she was on the pod, we spoke about her experience with atypical anorexia and quasi- recovery. Now, two years later, we hear about how her recovery has solidified, why restriction is no longer an option for her, and what has helped her stay firm in that place -- despite the negative thoughts and noise from diet culture.  Listen to hear more about:  What’s on Shira’s plate How her recovery has been going since the last time she was on the pod Why lab values are not always a good indicator of how sick you are Realizing that restrictive behaviors no longer serve her How her relationship with her fiance has changed her view on restriction  Why creating a life outside of eating disorder behaviors is just as important as stopping the behaviors themselves Why being nourished enables room for reliance in other aspects of life Her experience coming out as queer and living authentically herself  That people in all sized bodies find love, and thinness is not a prerequisite for finding a loving relationship  How recovery is full of ups and downs and is not always blissful  Planning for a wedding in a larger body Making sure you utilize resources to support you navigating recovery  The impact of Ozempic on eating disorder recovery So much more!   Shira Rosenbluth, LCSW, is a licensed clinical social worker treating clients in New York and California. She specializes in the treatment of disordered eating, eating disorders, and body-image dissatisfaction using a weight-neutral approach. She’s also the author of a popular body positive blog and has been featured in The New York Times, Insider, The Cut, The Everygirl, InStyle, and Healthline. You can find her on Instagram and Twitter @theshirarose. Find more about her therapy practice at ShiraRosenbluthLCSW.com. Listen to the first episode she was on right here.   Support the show on Patreon: Enjoying this podcast? Please support the show on Patreon for bonus episodes, community engagement, and access to "Ask Abbie" at Patreon.com/fullplate Join the Full Plate Patreon right here! Group program: Good news! Enrollment is open for Abbie's next group program: Looking for more support and concrete steps to take to heal your relationship with food and your body? Apply for Abbie's next 10-week group program: https://www.abbieattwoodwellness.com/group-coaching Group membership: Already been at this anti-diet culture thing for a while, but want community and continued learning? Apply for Abbie's monthly membership: https://www.abbieattwoodwellness.com/circle-monthly-group Social media: Find the show on Instagram: @fullplate.podcast Find Abbie on Instagram: @abbieattwoodwellness Podcast Cover Photography by Anya McInroy Podcast Administrative Support by Alexis Eades Podcast Editing by Brian Walters This podcast is ad-free and support comes from our Patrons on Patreon: Patreon.com/fullplate   Links mentioned: Shira's first time on the pod This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit abbieattwoodwellness.substack.com/subscribe

What is alive in you right now? What does it mean to return to your body as the place where you experience life? As we head into a new year, nothing feels more important than staying close to ourselves. Neathery Falchuk (they/them) joins Abbie to talk about the true meaning of embodiment, how it differs from mainstream conversations about body image, and why healing happens in the presence of safety and feeling completely seen and understood.  Take a listen to this "best of 2024" episode to hear more about… What's on Neathery's plate (hint: baby-led weaning and oatmeal) Neathery’s experience of disembodiment as a queer and trans teen How disordered eating develops without embodiment Why embodiment isn’t always a positive experience Barriers to embodiment, including those we can't control Working through trauma and the importance of co-regulation Self-compassion as a tool to connect to ourselves Learning to trust the wisdom of our body Grief work and its connection to embodiment The need for more access to supportive communities in the embodiment and body liberation space Neathery Falchuk (they/them) is a queer, trans and non-binary, fat, neurodivergent, white Latinx therapist, licensed clinical social worker supervisor, certified group psychotherapist, certified Body Trust® provider, and certified meditation teacher. Neathery is the founder of Ample and Rooted, an inclusive psychotherapy, consulting, and training practice specializing in working with LGBTQ+ communities, eating disorders, body shame, sex and sexuality, gender, relationship concerns, trauma, mindfulness, grief and loss, and substance use. Neathery currently serves on the program committee for Project HEAL and is a past President of Central Texas Eating Disorder Specialists, past board member of Austin Group Psychotherapy Society and former chair of the DEI Committee, and past board member of the Association for Size Diversity and Health. Neathery lives in Austin, TX with their wife and child and enjoys hiking, meditation, sipping coffee on patios, and starting and never finishing books. Support the show: Enjoying this podcast? Please support the show on Patreon for bonus episodes, community engagement, and access to "Ask Abbie" at Patreon.com/fullplate Transcripts: If you’re looking for transcripts, you can find those on Abbie's website, www.abbieattwoodwellness.com/podcast  Social media: Find the show on Instagram: @fullplate.podcast Find Abbie on Instagram: @abbieattwoodwellness This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit abbieattwoodwellness.substack.com/subscribe

We're revisiting this conversation with Dr. Diana Gordon, and it's everything. Big picture, Abbie and Diana discuss how to approach mental health in a sea of diet and wellness misinformation -- including whether or not movement and nutrition have a meaningful impact on anxiety and depression. They get into what it's like to ping pong back and forth between dieting and intuitive eating, how diet culture seizes on our fear of uncertainty to sell us a faulty product, and how to sit with and process our collective health anxiety.  Topics discussed... Being an empath in the midst of overwhelming global events How to affect positive change in your own community Diana's story & her passion for helping people who have struggled to eat intuitively How the diet industry makes money off of our shame What it looks like to have dieting take over all aspects of your life Developing and overcoming health anxiety How we can practice true self-care Actively undoing our core beliefs about food and our bodies Weight stigma in therapy and psychotherapy spaces The truth about exercise and mental health Why we latch onto diets when we're going through a health challenge Healthism and assumptions based on appearance How much control we actually have over our health Embracing the messy and often chaotic experience of food freedom   Dr. Diana Gordon is a licensed psychologist, coach, and content creator specializing in Intuitive Eating and Health at Every Size (HAES). She combines evidence-based skills, such as mindfulness, cognitive behavioral skills, and other coping tools with Intuitive Eating principles. As both a psychologist and an IE-certified provider, she offers evaluation and treatment for both eating-related concerns as well as other mental health concerns. As a person of size, she draws on both her personal and professional experience to dismantle fatphobia and to help people live a life free from dieting. You can find Diana on her website or Instagram.   Support the show: Enjoying this podcast? Please support the show on Patreon for bonus episodes, community engagement, and access to "Ask Abbie" at Patreon.com/fullplate   Transcripts: If you’re looking for transcripts, you can find those at  www.abbieattwoodwellness.com/podcast    Social media: Find the show on Instagram: @fullplate.podcast Find Abbie on Instagram: @abbieattwoodwellness   Group program: Looking for more support and concrete steps to take to heal your relationship with food and your body? Apply for Abbie's next 10-week group program: https://www.abbieattwoodwellness.com/group-coaching   Group membership: Already been at this anti-diet culture thing for a while, but want community and continued learning? Apply for Abbie's monthly membership: https://www.abbieattwoodwellness.com/circle-monthly-group    Podcast Cover Photography by Anya McInroy Podcast Editing by Brian Walters This podcast is ad-free and support comes from our Patrons on Patreon: Patreon.com/fullplate   This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit abbieattwoodwellness.substack.com/subscribe

This is a free preview of a paid episode. To hear more, visit abbieattwoodwellness.substack.comUPDATE: This is a free preview of a bonus episode that used to only exist on Patreon (my old platform). You can now listen to the episode on Substack. Upgrade to paid to hear the full conversation.Subscribe nowAbbie’s husband, Jeb, joins the pod (back by popular demand!) to help answer holiday questions from listeners. The questions get at the heart of all the ways the holiday season can impact our thoughts, anxieties, and behaviors around food, body image, and close relationships.Topics include reverting to only eating safe foods when presented with a lot more food than usual, feeling restless with unplanned time, dealing with other people’s food rules when you’re in their homes, and how to deal with judgement while eating what you truly want (regardless of other people’s comments).Tune in to hear about...What's on their plates right now (food, chronic illness, work stress)Wrestling with guilt over needing to restWhy old thought patterns come up when we're in painComparisons and similarities with sobriety and diet cultureTrue safety versus routines that feel “safe” with food and our bodyReframing slowness and lack of structure as liberationReleasing the productivity mindsetHandling other people's judgement about your food choices and bodyManaging buffet anxiety while you're in recoveryTips on putting together a plate for yourself using self-compassion How to state your boundaries with loved onesFiguring out which of other people’s routines to compassionately respect and which to set boundaries around Prioritizing your own needs and wants during the holiday

Author and podcaster Mary Jelkovsky (@maryscupofteaa) joins us to share her journey about the harms and toxicity of becoming a fitness influencer, how fitness culture pushed her further into an eating disorder, and how she's healed from the damage to her sense of self. We also get into self-love versus self-compassion, confidence versus self-worth, healing from comparison, and why it's so stressful to worry about what other people think of your body. "I prided myself on being this person who didn't give a s**t what anybody thought of her. I was doing this food and body stuff for me and my own health and fitness and whatever. Then I was called out in a compassionate way, and saw that I was obsessed with how others viewed me." - Mary Jelkovsy, Full Plate episode #145 Listen to hear more about: What’s been on Mary's plate (food, travel, movement) Her early experiences as a body builder How being a teenage fitness influencer effected her relationship with her body Developing an eating disorder, hidden in plain sight The dangers of too much protein How fitness culture praises disordered eating behaviors Why changing environments can help us find room to heal Letting our love for others guide our way to loving ourselves  Fighting the patriarchy without fighting our husbands  Self-love as self-compassion, self-worth, and self-esteem   Support the show: Enjoying this podcast? Please support the show on Patreon for bonus episodes, community engagement, and access to "Ask Abbie" at Patreon.com/fullplate Group program: Looking for more support and concrete steps to take to heal your relationship with food and your body? Apply for Abbie's next 10-week group program: https://www.abbieattwoodwellness.com/group-coaching Group membership: Already been at this anti-diet culture thing for a while, but want community and continued learning? Apply for Abbie's monthly membership: https://www.abbieattwoodwellness.com/circle-monthly-group Social media: Find the show on Instagram: @fullplate.podcast Find Abbie on Instagram: @abbieattwoodwellness About Mary: After recovering from a lifelong battle with food and body obsession, Mary Jelkovsky started her Instagram @maryscupofteaa to inspire people to accept their bodies and learn to love themselves unconditionally. Now Mary is the author of the bestselling book The Gift of Self-Love as well as the journal 100 Days of Self-Love. Over the past five years, she's been leading worldwide self-love retreats and her message has been highlighted in TEDx, Teen Vogue, Shape, and Health Magazine. She is also the host of the Mary’s Cup of Tea Podcast: the Self-Love Podcast for Women, which has more than 1 million downloads. By openly sharing her personal journey to self-acceptance, Mary has helped inspire millions to accept their bodies and love themselves unconditionally. When Mary's not writing, podcasting, or hosting retreats, she is spending time with her little sister Ilana, who is her biggest inspiration. Transcripts: If you’re looking for transcripts, you can find those on Abbie's website, www.abbieattwoodwellness.com/podcast Podcast Cover Photography by Anya McInroy Podcast Editing by Brian Walters Administrative Support by Alexis Eades This podcast is ad-free and support comes from our Patrons on Patreon: Patreon.com/fullplate   This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit abbieattwoodwellness.substack.com/subscribe

Kevin Green, a disabled, mad, and queer artist from Massachusetts, shares their insights on Avoidant Restrictive Food Intake Disorder (ARFID) and its links to neurodivergence. They challenge the stigma around 'picky eaters' while discussing sensory sensitivities and the societal pressures on eating habits. Compassionate strategies for parents are highlighted, promoting autonomy in children's food choices. Kevin's unique experiences with ARFID and autism underscore the importance of curiosity and respect in fostering healthy relationships with food.

This is a free preview of a paid episode. To hear more, visit abbieattwoodwellness.substack.com“I believe in body liberation and anti-diet culture. But what if I’m just uncomfortable being fat?”This is a free preview of this week’s bonus episode, and truly, it’s not to be missed. It just might be my favorite conversation we’ve had yet on this podcast. This is the second part of a conversation with Therapist Edie Stark and Fat Activist Sharon Maxwell, and we’re answering a very important – very hard – listener question. To hear this full episode, plus have access to all the other bonus episodes, community engagement, and to submit questions to Abbie, upgrade at abbieattwoodwellness.substack.com/subscribeThe full question comes from Amanda, who asks:“I'm really struggling to accept my own body as I do this work to unlearn weight bias in our culture. It's frustrating, because I do believe all bodies are worthy. What if I'm just uncomfortable being in a larger body? What if I just don't want to be fat? Is it possible to desire weight loss for myself while believing in weight inclusivity?”Tune in on Substack for the full conversation to hear about...How Sharon relates to this listener, and moments where she's worked through similar thoughtsWhether changing your body can change discomfortInternalized fat-phobia, and if pursuing weight loss is anti-fatNeutral health goals versus weight-loss goalsHow the Ozempic conversation impacts the desire for weight lossHow mental discomfort effects our physical symptomsBody autonomy and personal choices with weightSelf-care ideas for fat bodiesHow to practice self-compassion while living within systemic anti-fatnessTimes when eating disorder thoughts creep in the mostDiscomfort as a signal of something deeperFinding providers who can hold space for you, and your body grief, from a weight-inclusive and liberation lensNavigating the medical system when it blames body size for everything SO much more! About Edie: Edie Stark, MSc, LCSW is a licensed clinical social worker and the owner of Stark Therapy Group, a psychotherapy group practice specializing in eating disorders, trauma, and anxiety from a humanistic, fat-positive, and inclusive lens. She believes in the value of lived experience being met with clinical knowledge to create a collaborative therapeutic experience for all of the clients. Edie is passionate about Trader Joe's snacks– we talk a little bit about that–dismantling the US healthcare system, and the complete and total takedown of diet culture in no particular order.Learn more at https://starktherapygroup.com/About Sharon:Sharon Maxwell (She/Her) is a mental health advocate and fat activist. She works as a weight inclusive consultant, providing education to treatment centers and healthcare providers on the immense harms of weight stigma. Due to her lived experience facing weight stigma, Sharon provides unique insight and offers practical tools to make treatment centers and healthcare settings safe and accessible for fat folks. Sharon is passionate about breaking down the stigma around eating disorders and working to eradicate societal anti-fat bias. When she’s not studying or engaged in her activism work, Sharon can be found exploring San Diego with her dog and her best friend.Read "You Don't Look Anorexic" in New York Times MagazineConnect with Sharon on IG: @heysharonmaxwellLearn more about Sharon: https://www.heysharonmaxwell.com/ Group membership:Already been at this anti-diet culture thing for a while, but want community and continued learning? Apply for Abbie's monthly membership: https://www.abbieattwoodwellness.com/circle-monthly-group Social media:Find the show on Instagram: @fullplate.podcastFind Abbie on Instagram: @abbieattwoodwellness Podcast Cover Photography by Anya McInroyPodcast Editing by Brian WaltersThis podcast is ad-free and support comes from our Patrons on Patreon: Patreon.com/fullplate

Two returning guests join us (who happen to be my amazing friends and colleagues): therapist Edie Stark and fat activist Sharon Maxwell. We're getting into the impact of GLP-1s (like Ozempic, Wegovy, etc.) on disordered eating recovery, body acceptance, and generally navigating this world in a human body amidst the constant chatter about weight loss medications.  Edie and Sharon share their wisdom and lived experience as we talk about how we can keep hopeful in the face of increasingly problematic diet culture messaging, GLP-1s, and general uncertainty in the world. We explore the differences between individual and macro change, and the need for tangible ways to resist diet culture and comparison. It gets real, and honest, and I think it is a timely episode for anyone who has felt hope waiver these past few weeks.  Tune in to hear more about: What’s on their plates, literally and metaphorically Eating easy things when you’re feeling uninspired or overwhelmed How Ozempic and GLP-1s are impacting weight-inclusive and anti-diet movements What to do when the weight loss conversation feels louder than ever (especially in disordered eating recovery) Hope in the context of both diet culture and the world right now The role of macro and micro efforts in overcoming systemic issues  Differences between body positivity and body liberation Social media's role in perpetuating the Ozempic craze and misinformation What it looks like to invest in the fat-liberation movement How we can overcome moments of doubt and body grief Ways to cultivate community around our values Sharon's call for more fat joy So much more!   This episode is the first of two parts, so stay tuned for next week's second act! About Edie:  Edie Stark, MSc, LCSW is a licensed clinical social worker and the owner of Stark Therapy Group, a psychotherapy group practice specializing in eating disorders, trauma, and anxiety from a humanistic, fat-positive, and inclusive lens. She believes in the value of lived experience being met with clinical knowledge to create a collaborative therapeutic experience for all of the clients. Edie is passionate about Trader Joe's snacks– we talk a little bit about that–dismantling the US healthcare system, and the complete and total takedown of diet culture in no particular order. Learn more at https://starktherapygroup.com/ About Sharon: Sharon Maxwell (She/Her) is a mental health advocate and fat activist. She works as a weight inclusive consultant, providing education to treatment centers and healthcare providers on the immense harms of weight stigma. Due to her lived experience facing weight stigma, Sharon provides unique insight and offers practical tools to make treatment centers and healthcare settings safe and accessible for fat folks. Sharon is passionate about breaking down the stigma around eating disorders and working to eradicate societal anti-fat bias. When she’s not studying or engaged in her activism work, Sharon can be found exploring San Diego with her dog and her best friend. Read "You Don't Look Anorexic" in New York Times Magazine Connect with Sharon on IG: @heysharonmaxwell Learn more about Sharon: https://www.heysharonmaxwell.com/ Support the show: Enjoying this podcast? Please support the show on Patreon for bonus episodes, community engagement, and access to "Ask Abbie" at Patreon.com/fullplate   Group program: Looking for more support and concrete steps to take to heal your relationship with food and your body? Apply for Abbie's next 10-week group program: https://www.abbieattwoodwellness.com/group-coaching   Group membership: Already been at this anti-diet culture thing for a while, but want community and continued learning? Apply for Abbie's monthly membership: https://www.abbieattwoodwellness.com/circle-monthly-group   Social media: Find the show on Instagram: @fullplate.podcast Find Abbie on Instagram: @abbieattwoodwellness   Transcripts: If you’re looking for transcripts, you can find those on Abbie's website, www.abbieattwoodwellness.com/podcast   Podcast Cover Photography by Anya McInroy Podcast Editing by Brian Walters This podcast is ad-free and support comes from our Patrons on Patreon: Patreon.com/fullplate This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit abbieattwoodwellness.substack.com/subscribe

Shana Spence, a registered dietitian (who you might know as @thenutritiontea on social media), joins the pod to bust myths about processed foods and to discuss how family, culture, privilege, and societal influences shape our relationship with food. Listen Ad-Free on Patreon! We recorded this conversation before the election, but given the outcome, we're going to see an influx of misinformation about wellness, health, and nutrition -- so this episode feels timely. Shana shares how her initial career path and disordered eating fueled her decision to become a dietitian, and reflects on how dietetics education perpetuates diet culture, focusing on BMI and stereotypes. She talks about her perspective shift over time, the process of moving toward an anti-diet and weight-inclusive approach, and why the social determinants of health matter more than individual food choices. Tune in to hear more about… The pressure of food restriction as a badge of honor Privilege affecting food choices The misleading fears about processed foods The oversimplification of food into good vs. bad categories.  How family and cultural background impact dieting External societal pressures on our relationship with food Diet culture and healthism Dietitian education's role in perpetuating diet culture Stereotyping in healthcare Shana’s perspective shift on nutrition and dieting Restriction as a form of validation Black-and-white thinking in nutrition Why we don't need to "fix" people's eating habits Shana Spence is a Registered Dietitian Nutritionist based in New York, who considers herself an “eat anything” dietitian, and counsels on a HAES (Healthy At Every Size) and an Intuitive Eating approach. She is also the author of Live Nourished - Make Peace with Food, Banish Body Shame, and Reclaim Joy. Find her website here https://www.thenutritiontea.com/  and find her on instagram at @thenutritiontea.   Support the show: Enjoying this podcast? Please support the show on Patreon for bonus episodes, community engagement, and access to "Ask Abbie" at Patreon.com/fullplate   Group program: Looking for more support and concrete steps to take to heal your relationship with food and your body? Apply for Abbie's next 10-week group program: https://www.abbieattwoodwellness.com/group-coaching   Group membership: Already been at this anti-diet culture thing for a while, but want community and continued learning? Apply for Abbie's monthly membership: https://www.abbieattwoodwellness.com/circle-monthly-group   Social media: Find the show on Instagram: @fullplate.podcast Find Abbie on Instagram: @abbieattwoodwellness   WalkingPad Discounts: Use code ABBIEATTWOODWELLNESS for 30% off their WalkingPad Use code ABBIEWELLNESS for 20% off their treadmills   Transcripts: If you’re looking for transcripts, you can find those on Abbie's website, www.abbieattwoodwellness.com/podcast   Podcast Cover Photography by Anya McInroy Podcast Editing by Brian Walters Podcast Administrative Support by Alexis Eades Listen Ad-Free on Patreon: www.patreon.com/fullplate     This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit abbieattwoodwellness.substack.com/subscribe