In this episode I chat with Jeanne Catanzaro, an IFS therapist, educator, and author of Unburdened Eating: Healing Relationships with Food and Body. We talk diet culture, internal critics, and the societal pressure to view our bodies as projects. Legacy burdens, cultural messaging, and our protectors shape our relationship with food and body image. Jeanne explains how healing these parts with IFS can lead to a more compassionate and Self-Led approach to eating and wellbeing.

Key Takeaways:

• Diet culture is deeply rooted in legacy burdens; how can we begin to unburden parts influenced by societal expectations?
• Many of us start the day with critical voices driving us—learning to identify and soothe these critics is a key first step.
• Healing our relationship with food begins with curiosity, not judgment.
• Self-led eating involves negotiating with parts and focusing on what your body needs in the present moment.
• Unburdened eating is not a diet—it’s about building trust with our parts and moving away from perfectionism.

About Jeanne Catanzaro:
Jeanne Catanzaro is an IFS therapist, educator, and author specializing in helping individuals heal their relationships with food and body. Her new book, Unburdened Eating: Healing Relationships with Food and Body, offers a compassionate guide to transforming these dynamics through an Internal Family Systems lens. In addition to her role in helping to lead the IFS Institute, she offers workshops and retreats on Unburdened Eating and IFS. www.jeannecatanzaro.com

Thank you to Pisgah Coaching Institute for sponsoring this episode.

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Watch video Clips from select episodes on The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start.

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

In this episode I chat with Michelle Glass, a certified IFS practitioner, licensed psilocybin facilitator, and author of Daily Parts Meditation Practice. We dive into the fascinating intersection of Internal Family Systems (IFS) and psychedelic-assisted therapy. Michelle shares her expertise in using IFS as a framework for understanding and navigating non-ordinary states of consciousness, both with and without psychedelics.

Key Takeaways:

• Non-ordinary states are accessible both through IFS and psychedelic therapy, providing deeper connections to our inner world.
• IFS creates a natural "roadmap" for working with protectors, exiles, and self-energy, making it an ideal companion for psychedelic journeys.
• Gaining permission from protectors is essential before engaging in psychedelic-assisted therapy.
• Psychedelics can act as a "key" to unlocking deeper Self Energy and facilitating healing.
• Grief and legacy burdens often emerge as trailheads in both IFS and psychedelic journeys, opening opportunities for healing.
• Integration is crucial after any journey—checking in with parts regularly helps sustain the benefits and deepen the healing process.

Favorite Quote:
"IFS provides a roadmap for the psychedelic space. When guides are IFS-informed, they know how to work with protectors, exiles, and self-energy safely and effectively." – Michelle Glass​.

About Michelle Glass:
Michelle Glass is a Level 3 IFS practitioner, licensed psilocybin facilitator, and author of Daily Parts Meditation Practice: A Journey of Embodied Integration for Clients and Therapists. She combines her expertise in IFS and psychedelics to help individuals navigate deep healing experiences safely and effectively. Find out more about Michelle here.

Thank you to Pisgah Coaching Institute for sponsoring this episode.

_______________________________________________________________________________

Watch video Clips from select episodes on The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start.

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

Episode Summary:
In this episode I chat with Cece Sykes, an IFS lead trainer and author, about an experience many of us share: compassion fatigue and burnout. More than just feeling tired, burnout shows up as depletion of energy, hope, and satisfaction, affecting our internal and external systems.

We explore how our protectors keep us going, while our firefighters might lead us to distractions that don’t truly nourish us. We also discuss how burnout builds up over time, the role of chronic stress, and why it’s so important to listen to the signals our parts are sending.

For a deeper dive on the topic of burnout and compassion fatigue, Cece is teaching a workshop through Life Architect December 5 and 6, 2024 called An IFS Lens on Therapist Burnout.

Key Takeaways:

• Burnout isn’t just about doing too much; it’s about the chronic depletion of our internal resources.
• Protectors often keep us in overdrive, while firefighters offer temporary relief that doesn’t actually restore us.
• How can we better support our parts before they reach the point of burnout?
• True self-care goes beyond surface-level practices; it’s about understanding where our energy is going and making choices aligned with our values.
• Creating boundaries and allowing ourselves to rest can help break the cycle of overwork and exhaustion.

Favorite Quote:
"Burnout is depletion—it’s the depletion of energy, of hope, of peace of mind, and of satisfaction." – Cece Sykes

About Cece Sykes:
Cece Sykes, LCSW, is an IFS Senior Trainer, therapist, speaker, and author known for her expertise in working with complex trauma and addiction. Her book: IFS Therapy for Addictions: Trauma Informed Compassion-Based Interventions for Substances, Eating, Gambling and More

Thank you to Life Architect for sponsoring this episode.

_______________________________________________________________________________

Watch video Clips from select episodes on The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start.

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

Enjoy this bonus meditation by Natalie Thomas called Tree As Self. Be sure to check out the full episode (# 180) with Natalie, Ecotherapy: Finding Self in Nature.

Dr. Natalie Thomas is a psychotherapist and philosopher specializing in climate distress and ecological grief.

Learn more:

• Climate Cafes

• Natalie’s article in Parts & Self magazine

• Natalie's website

Watch video Clips from select episodes on The One Inside on YouTube

Follow Tammy on Instagram @ifstammy: Tammy Sollenberger (@ifs.tammy) • Instagram photos and videos and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start.

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

Episode Summary:
On today’s episode I chat with Jory Agate, IFS trainer, Approved IFS Clinical Consultant, and IFS Certified Therapist. We explore two of Jory’s favorite topics and areas of expertise: rupture and repair, and grief. She will be offering a two-day workshop on grief through Life Architect in November 15 and 16 called IFS is Grief Work: Healing Unattended Losses.

Key Takeaways:

• Rupture and repair are natural parts of all relationships

• IFS offers a path to engage with parts that arise during conflict

• Repair involves accountability and listening rather than just apologizing

• The importance of centering the impacted person’s needs in the repair process

• Grief work is a core component of IFS

• Self does not get overwhelmed; it can be with anything

• How can we hold space for our grief without feeling overwhelmed?

• "When we can acknowledge our exiles and help protectors relax, we open the door to real healing."

• Grieving unmet needs or past hurts allows us to unburden exiles and foster self-compassion.

My Favorite Quote:
"Rupture is inevitable, but repair is a choice that builds stronger relationships. When we show up with self-energy, we’re more likely to meet others’ self-energy in return." – Jory Agate

About Jory Agate:
Jory Agate is a certified IFS trainer and therapist based in Cambridge, Massachusetts. With a background in parish ministry, Jory brings her commitment to healing, relationships, and community into her IFS practice and teaching.

Episode Sponsor: Life Architect

Watch video Clips from select episodes on The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start.

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

Tamala Floyd leads us on a beautiful healing mediation to help us connect with an ancestor. It's a clip from episode 177, "Listening When Parts Speak with Tamala Floyd."

Listen to the full episode here

Tamala Floyd is a psychotherapist, author, IFS lead trainer, consultant, and retreat leader with over 25 years of experience. Her latest book, "Listening When Parts Speak: A Practical Guide to Healing with Internal Family Systems Therapy and Ancestor Wisdom," focuses on healing personal and generational trauma.

Watch video Clips from select episodes on The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start.

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.

If you are interested in sponsoring an episode of The One Inside Podcast, contact Tammy at tammysollenberger@comcast.net