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4 Things with Amy Brown

Join Amy Brown, co-host of The Bobby Bones Show, as she chats about “4 Things” each episode that she practices to promote an overall healthy well-being and maintain an attitude of gratitude, which she is trying to instill in her newly adopted children from Haiti while juggling the crazy schedule of a working mom! Tune in to find ways to sprinkle joy, self-care, and giving back into your life too!!

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Episodes

  • Shedding What No Longer Serves You

    Thursday, January 9, 2025

    19 minutes

    In order to create space for growth and alignment...we must shed things that no longer serve us. FIRST THING: Amy reads a special email from a listener, Kristin, who shares an update on her eating disorder. Her story is a powerful reminder of how far we can come when we commit to growth. SECOND THING: Amy's giving facial fitness a go as she takes a break from Botox (because she fears muscle atrophy!!) and she's just working out her face from videos on YouTube. Below are a few that she likes so far. As for Botox, she shares some tips on how to avoid muscle atrophy if you're still getting inj...

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  • Alcohol, Botox, Finding Your Word of the Year & More (5th Thing)

    Tuesday, January 7, 2025

    52 minutes

    Amy & Kat's first chat of the year is all about starting 2025 with intention. They're talking about dry January, benefits of having a word of the year, vision board parties, alternatives to botox, show recommendations, the Surgeon General's cancer warning & so much more! QUOTE:  “The best way to predict the future is to create it.” – Abraham Lincoln Call us: 877-207-2077 Email: 4ThingsWithAmyBrown@gmail.com HOSTS: Amy Brown // RadioAmy.com // @RadioAmy Kat Vanburen // @KatVanburen // @YouNeedTherapyPodcast // YouNeedTherapyPodcast.comSee omnystudio.com/listener for privacy information.

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  • Why Intuitive Eating Fails the Women Who Need It Most (And Why ‘Just Listen to Your Body’ Isn’t Enough) (Outweigh)

    Saturday, January 4, 2025

    13 minutes

    OUTWEIGH: If you’ve tried Intuitive Eating and found yourself even more confused, ashamed, or convinced you’re “broken,” this episode is for you. We’re digging into the hidden reason why “just listen to your body” often fails women who’ve used food to cope with stress, loneliness, or chronic dieting for decades. It’s not that Intuitive Eating is flawed—it’s that your brain’s wiring may be drowned out by emotional triggers and old habits, making it impossible to hear your body’s cues. Join Leanne as she unpacks how Intuitive Eating can overlook the deeper, brain-based loops that compel you t...

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  • Fresh Finds, Workout Shifts, Life Hacks & Eco-Friendly Living

    Thursday, January 2, 2025

    44 minutes

    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 ...

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  • Amy & Kat Decode PTL and Other Holiday Musings (5th Thing)

    Tuesday, December 31, 2024

    15 minutes

    Today’s quote: “Therapy should have open houses like elementary school so my therapist can meet everyone I talk about” - @steadfastcounseling    Inspired by Annie Downs, “That Sounds Fun”, Amy & Kat talk about making a list of things that sound fun to you during the stressful holiday season (rather than just focusing on the things that sound like a drag on your to do list). Ideas include:   Grabbing your favorite coffee drink Baking chocolate chip cookies Hiking in the woods  Reading a good book Singing carpool karaoke  Have a game night Curling up by a fire Learning something new    What...

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

    Saturday, December 28, 2024

    14 minutes

    OUTWEIGH: In this episode of Outweigh we’re tossing out the tired “New Year, New You” playbook. Instead of sprinting into another year burdened by rules, restrictions, and impossible goals, we’re exploring what it looks like to trade stress for self-compassion and external pressure for true inner alignment. Rather than chasing some perfect version of yourself, what if you focused on creating your happiest year yet? Join Leanne as she talks through why traditional resolutions often fail—and how shifting your priorities from “being better” to actually feeling better can completely transform h...

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  • Real Stories, Real Hope: Listener Emails That Inspire

    Thursday, December 26, 2024

    25 minutes

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

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

    Tuesday, December 24, 2024

    19 minutes

    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 br...

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

    Saturday, December 21, 2024

    13 minutes

    OUTWEIGH: As we close out the year, it’s easy to fall into the trap of measuring our worth by the scale or the “perfect” body we never quite achieved. In this episode of Outweigh, we’re challenging that narrative head-on. Instead of focusing on what your body didn’t accomplish, let’s celebrate the deeper, more meaningful wins that have nothing to do with a number. From emotional growth and boundary-setting to moments of self-compassion and courage, these are the victories that truly matter—and they’re worth so much more than any dress size or diet goal. Join Leanne as we shift our perspecti...

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

    Thursday, December 19, 2024

    26 minutes

    Amy takes a heartfelt trip down memory lane after reading through some old emails. As she was searching for a recipe, in honor of her mom's birthday, she came across emails that made her laugh, cry and reflect—including a scary moment when her dad went missing for a week. Amy also talks about the concept of “toxic gratitude,” inspired by a recent newsletter from Mike Foster. Hope you enjoy listening and the Cherry Berries on a Cloud recipe is below....you won't regret for one second making this!! Cherry Berries on a Cloud 6 egg whites1 tsp, cream of tartar¼ tsp. salt Beat until frothy, add ...

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

    Tuesday, December 17, 2024

    42 minutes

    Amy & Kat talk cookie logs + tattoo removal + a touching listener exchange about finding hope during hard times. Today’s main topic? Subtle habits that make people secretly respect you more — simple, impactful things that align your words and actions, help you stay grounded, and make genuine connections!! Plus, if you're looking to drink less this holiday season, listener Amanda shares a sparkling non-alcoholic beverage that Amy’s already ordered to try. TODAY’S QUOTE:“Hard times shape us more than we realize. We either become a reflection of our pain or a reflection of our hope.” — Bob Gof...

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

    Saturday, December 14, 2024

    41 minutes

    OUTWEIGH: “She spent decades caring for everyone else. But at 62, Lisa finally learned how to care for herself.”Meet Lisa.For over 20 years, Lisa felt trapped in a relentless food and diet prison. Food carried the weight of shame and guilt, and she was stuck in the endless cycle of dieting, losing, and regaining.And after the heartbreaking loss of her husband, Lisa poured herself into being a caretaker, forgetting entirely what it looked like to care for herself.Diets had eluded her.She felt helpless and isolated, unsure if freedom was even possible.And she was tired of the Weight Watchers ...

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

    Thursday, December 12, 2024

    30 minutes

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

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

    Tuesday, December 10, 2024

    19 minutes

    We all have tasks we dread—dishes, laundry, cleaning up after a party. Amy & Kat share a few ways to reframe what you’re doing so that you can find joy in everyday, ‘un-fun’ chores. Also, if you overthink, there’s a little move to try out (called the 'head drop') for when you need your brain to turn off and Amy explains how to do it! Quote: "Doing Laundry as an adult: washing 30 minutes, drying 50 minutes, folding, 5 to 7 business days" Benefits of Head Drop: -Calms down anxiety -Helps reduce stress -Promote relaxation by increasing blood flow to your brain -Relieves tension -Relieves Neck ...

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

    Saturday, December 7, 2024

    18 minutes

    OUTWEIGH: In the final part of our holiday series on Outweigh, Amy and Leanne explore the transformative power of self-acceptance as the greatest gift we can give ourselves during the holiday season.  Amy introduces the idea that self-acceptance is often overlooked in holiday conversations, yet it is the key to fully enjoying the festivities. They discuss why prioritizing self-acceptance matters more than striving for self-improvement during the holidays and beyond, emphasizing the shift from self-criticism to self-compassion as a pathway to peace rather than productivity. Leanne shares how...

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  • Why Alcohol Is On Amy’s Mind: Hangxiety, Honest Insights & Helpful Tips

    Thursday, December 5, 2024

    23 minutes

    In this episode, Amy’s talking about alcohol—how it impacts us physically, mentally and emotionally. She discusses hangxiety (that next-day anxiety after drinking) and how to avoid feeling ‘blah’ after a drink. Amy also shares what she’s learned about drinking through conversations with her kids, her own life experiences, and even what Al-Anon meetings have done for her overall well-being. Plus, she offers tips for smarter drinking, the best and worst drinks for hangxiety, and some non-alcoholic options she’s discovered. Whether you’re navigating holiday parties or just rethinking your rela...

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  • You'll Never Look at Salt, Vanilla or Butter the Same (5th Thing)

    Tuesday, December 3, 2024

    24 minutes

    A listener email about the 'be a purple thread' analogy inspired today's chat with Amy & Kat. Amy puts her own spin on the concept using food analogies—like salt, vanilla, butter, and pizza crust—to remind you of your importance in this world. This sparks a wild story about Amy's dad getting arrested in Saudi Arabia and a creepy "plain vanilla vs. French vanilla" photographer moment from Amy’s teenage years. Kat recalls last year’s viral video of the boy playing "doorholder #3," reminding us that everyone plays an essential role. Plus, find out how you can help a listener bring their adopte...

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  • Dealing with Holiday Weight Gain Fears and Body Anxiety (Outweigh)

    Saturday, November 30, 2024

    21 minutes

    OUTWEIGH: In the third part of our holiday series on Outweigh, Amy and Leanne tackle a topic that resonates with many women during this time of year: dealing with fears of holiday weight gain and body anxiety. Amy sets the stage by acknowledging how these fears can intensify with the increased focus on food and body image that the season brings. Leanne delves into the root of these anxieties, explaining that the fear of weight gain often stems from deeper self-worth issues rather than just the number on the scale. You'll learn how to reframe the holiday season as an opportunity to prioritiz...

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  • From Health Need to Business Success: Veronica Garza Talks Siete Chips and Family Values

    Thursday, November 28, 2024

    26 minutes

    The Co-Founder and President of Siete Chips, Veronica Garza, is here to talk with Amy about how she created an amazing brand of delicious grain-free Mexican food from a health based dietary need that she had.  People say not to mix business and family, but for the Garza family their business is their family and we absolutely love that! They live by their core value of “Family first, family second and business third,” and everyone from their customers to their business partners are included in their family. Amy & Veronica talk about all their amazing products and why celebrities are so obses...

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  • The Holiday Cocktail (or Mocktail) You Didn’t Know You Needed (5th Thing)

    Tuesday, November 26, 2024

    21 minutes

    Amy & Kat both share hi/low moments from their lives (and why it’s important for us to bring up the lows) + recipes you need in your life right now + a dash of wisdom for your holiday sanity (you’re allowed to have boundaries even over Thanksgiving & Christmas!) + more!  “When you text your friend: ‘We got this! Knowing damn well we don’t got this and we both need vacation, therapy, a cocktail, and/or a nap!’” - random meme that made Amy laugh (so she made it today’s quote!)  Speaking of needing a cocktail…Kat is bringing it with the best holiday treat recipe. While what she shares is for a...

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  • How to Handle "Food Pushers" and Unwanted Comments About Your Body (Outweigh)

    Saturday, November 23, 2024

    21 minutes

    OUTWEIGH: In the second part of our holiday series on Outweigh, Amy and Leanne address a challenging topic: handling "food pushers" and unsolicited comments about your body during family gatherings.  Amy introduces the discomfort and triggering nature of these situations, while Leanne helps listeners understand the motivations behind food pushing—often rooted in cultural norms or personal love languages—and explains how unsolicited comments about weight typically reflect the other person's issues rather than your own. Together, they provide practical tips for setting boundaries without guil...

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  • Creative Ways to Recharge, Surviving the Holidays, Decluttering Your Calendar, & Letting Go of Sentimental Stuff

    Thursday, November 21, 2024

    28 minutes

    Amy’s diving into 4 things that all tie together perfectly for this time of year! First Thing: creative ways to recharge during the holiday season. Second Thing: tips for navigating the holidays when you're going through heartache. Third Thing: how to declutter your calendar when the invites (and obligations) start piling up. Fourth Thing: letting go of sentimental things—Amy shares some helpful questions to ask yourself so you can free up space in your home and your mind. HOST: Amy Brown // RadioAmy.com // @RadioAmySee omnystudio.com/listener for privacy information.

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  • How To Instantly Feel Better (5th Thing)

    Tuesday, November 19, 2024

    29 minutes

    Amy & Kat talk about the ‘toothbrush on scalp’ trend + how to feel better instantly (according to a neuroscientist) + if someone likes you/is really attracted to you then they think THIS about you + why couples should admit their ‘crazy’ when they first start dating + more!  QUOTE: “Too young to retire, too old to learn TikTok” (from the El Arroyo Sign)  Do the below things if you’re feeling a certain way and you want to instantly feel better (this is from TJ Power, a neuroscientist):   Angry - sing Burned out - walk  Overthinking - write Anxious - breathe Stressed - exercise  Sad - gratitu...

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  • Navigating Holiday Gatherings Without Food Guilt (Outweigh)

    Saturday, November 16, 2024

    18 minutes

    OUTWEIGH: Welcome to the first part of our holiday series on Outweigh, where Amy and Leanne tackle a challenge that many listeners face during this festive season: navigating holiday gatherings without the burden of food guilt.  As the holidays approach, the temptation of indulgent foods can lead to feelings of being "out of control." We dive deep into understanding the roots of food guilt, often stemming from black-and-white thinking and the typical dieting culture that surrounds us. We'll explore how this "all-or-nothing" mentality not only perpetuates guilt but also fuels a cycle of over...

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  • Small Wins, Big Impact: 4 Simple Ways to Boost Your Life

    Thursday, November 14, 2024

    19 minutes

    In this ‘OG’ 4 Things episode Amy talks about the benefits of a ‘phone-free hour’ each day, how celebrating small wins keeps us going, the tough side of love (those hard talks with kids or in any relationship) and a twist on the bucket list that’ll remind you how much you’ve already accomplished.  Here is the Danae Hays TikTok if you need a laugh! (but also reminder: don’t comment on people’s bodies…you never know what they are going through!)  And here’s the episode Amy did with Danae last year!  HOST: Amy Brown // RadioAmy.com // @RadioAmySee omnystudio.com/listener for privacy information.

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  • 9 Things Women Wish Men Knew & Why Is Amy So Happy Lately? (5th Thing)

    Tuesday, November 12, 2024

    27 minutes

    Amy & Kat are diving into things women wish men knew—because let’s be honest, understanding what we all want can make relationships so much easier. Oh, and things get a little personal! Amy might have a relationship update soon, and her 14-year-old son, Stevenson, even joins in to share his own (hilarious) take on dating.  TODAY'S QUOTE: “Me and my work bestie explaining why we have to start every day with 30 mins of personal conversations.” Watch the 'explanation' HERE (it's sure to make you laugh!)  Call us: 877-207-2077 Email: 4ThingsWithAmyBrown@gmail.com HOSTS: Amy Brown // RadioAmy.co...

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  • How This Female Pastor Ditched The Shame & Finally Addressed Her Biggest "Demons" (Outweigh)

    Saturday, November 9, 2024

    37 minutes

    OUTWEIGH: Deedee has spent decades as a leader and source of strength in her community, supporting and guiding others while struggling silently behind closed doors. Her battle wasn’t with her role or her responsibilities—it was with food. For years, food felt like her secret demon—something she couldn’t seem to conquer, no matter how much discipline she tried to muster. Despite her outward success and commitment to helping others, food had a grip on her life that left her feeling ashamed, defeated, and isolated. Even though she was always giving so much of herself to others, she felt empty ...

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  • Making Time for This Could Be Life-Changing

    Thursday, November 7, 2024

    50 minutes

    Amy has a challenge for you! If you haven’t taken a little time to sit down and create some core principles for yourself—or for your family—this is your sign to start now. In this episode, Amy and her dear friend, Chase Locke, each share four guiding principles they’re working to live by for a more meaningful, fulfilling life. So whether you’re just starting to think about what really matters or revisiting your list to tweak things, this chat is here to help you along the way. Having core principles to live by can totally change your life and make a big impact on the people around you—espec...

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  • Stop Saying Yes When You Don’t Mean It (5th Thing)

    Tuesday, November 5, 2024

    15 minutes

    Are you a people-pleaser who says 'yes' even when you don’t mean it? Inspired by a listener's request for this topic, a quote from Kat, and a real-life example of Kat offering to record even when she’s sick…Amy dives into the reasons behind people-pleasing and why it’s so hard for some to say no, and she also shares tips for setting boundaries with kindness.  QUOTE: “If we don't say yes authentically, we say yes resentfully, and that leads to far more problems than if we'd said no in the first place.” Call us: 877-207-2077 Email: 4ThingsWithAmyBrown@gmail.com HOST: Amy Brown // RadioAmy.com...

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  • If Positive Mantras Feel Like a Lie, Here’s What You’re Missing (Outweigh)

    Saturday, November 2, 2024

    19 minutes

    OUTWEIGH: Have you ever stood in front of the mirror, repeating mantras like “I love my body” or “I’m enough,” only to feel that little voice in your head whispering, “Who are you kidding?” In this episode of Outweigh, Leanne Ellington breaks down why the “just think positive” approach doesn’t work—and what’s really keeping you from truly loving yourself. Leanne gets real about her own struggles—how she grew up battling food and body shame, even after losing nearly 100 pounds, and why it took more than weight loss to break free. She explains why so many women get stuck feeling like self-lov...

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