Épisodes

  • Ep. 20 When the Trigger Wins—How to Recover Without the Guilt Spiral
    Sep 30 2025

    What happens when the cookie, the chips, or the peanut butter win?

    In this episode, Danielle gets real about the moments when food triggers take over—and why the guilt spiral that follows is more damaging than the food itself. She shares a raw story of a “cookie box crime scene,” the science behind why guilt actually fuels more cravings, and how to stop making one slip feel like total failure.

    Inside, you'll learn:

    • Why guilt after eating actually keeps you stuck

    • The truth about the stress cycle and emotional cravings

    • How to interrupt the “last supper” mentality before it snowballs

    • A simple 3-step recovery framework: Pause, Reframe, Redirect

    ✨ Freedom doesn't mean you're never triggered.
    ✨ Freedom means knowing how to recover without shame.

    If you've ever thought, “I blew it, so I'll start again Monday,” this episode is your permission slip to break that cycle—once and for all.

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    25 min
  • Ep. 19 This Is Why You Keep Blowing It at 9PM
    Sep 23 2025

    If you've ever stood in front of the pantry whispering, “I'm not gonna do it…”
    ...and then did it anyway—this one's for you.

    In this episode, Danielle breaks down one of the biggest myths keeping women stuck in the shame cycle: the lie that you just need “more willpower.”

    She shares a vulnerable story of the first emotional binge moment (we all have one), and explains the brain science behind why we default to food when triggered—and why it has nothing to do with weakness.

    Inside, you'll learn:

    • How emotional triggers hijack your nervous system

    • Why “white-knuckling it” never works

    • What it means to replace a pattern instead of trying to resist it

    • How to build your own trigger response plan with tools that actually work

    • You'll leave the episode with an action plan to break your nuber one trigger today!

    You're not lacking discipline. You're lacking a pathway.
    This episode will help you build it—step by step.

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    35 min
  • Ep. 18 The Trigger Isn’t the Treat — What’s Really Causing the Craving
    Sep 16 2025

    You think you're craving food…
    But what if what you're actually craving is relief?

    In this powerful episode, Danielle kicks off the Trigger Series by unpacking what's really happening beneath emotional eating. Spoiler alert: it's not about the peanut butter, the chocolate chips, or the cookies—it's about the feeling that came before it.

    She shares the raw story of a pantry binge moment, breaks down the brain science behind food triggers, and helps you identify what's really driving those “out of nowhere” cravings.

    This episode will help you:

    • Understand what a food trigger actually is

    • Recognize the emotional patterns that lead to reactive eating

    • Learn why your brain links comfort to food—and how to start shifting that response

    • Drop the shame and pick up curiosity and compassion

    You don't need more control—you need clarity.
    Because once you see the trigger, you can finally break the cycle.

    And don't forget—share this episode if it helped you. Tag me on IG @ironbutterfly_fitness and let's get real about the real reason we keep reaching for the pantry.

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    27 min
  • Ep. 17 Stop Starting Over — Why Consistency Beats Perfection (Every. Single. Time.)
    Sep 9 2025

    Raise your hand if you've ever sworn Monday would be different…
    Only to fall into the same cycle by Thursday.

    In this episode, Danielle exposes the real reason so many women feel stuck: it's not a lack of willpower—it's the worship of perfection. And it's keeping you from the consistency that actually creates results.

    She shares her personal story of the start-stop spiral, the science behind how habits actually form (hello, neuroplasticity), and why small daily actions matter way more than perfect plans.

    Plus, she introduces the Iron Butterfly Challenge—a no-fluff, all-heart framework that helps you show up daily with movement, mindset, meals, and mission-driven purpose.

    ✨ If you're ready to break the binge/restrict/reset loop for good, this episode is your battle cry.

    Spoiler: You don't need another day one.
    You just need to keep going.

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    26 min
  • Ep. 16: The Day I Stopped Apologizing for My Appetite
    Aug 19 2025

    What if your hunger wasn't the problem—but the shame around it was?

    In this episode, Danielle takes you deep into the lie so many women have believed: that having an appetite makes you undisciplined, weak, or “too much.” She shares her personal story of surviving on 1,200 calories, chasing validation through shrinking her body, and the powerful moment she reclaimed her hunger—unapologetically.

    You'll learn the science behind hunger hormones (ghrelin and leptin), how chronic dieting wrecks your ability to feel full, and why real freedom starts when you stop performing “control” and start honoring your body's cues.

    If you've ever felt guilty for craving food, second-guessed your portions, or apologized for ordering the burger—this one's for you.

    You are not too much. You are finally listening.

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    33 min
  • Ep. 15 - You’re Not Broken—You’re Just in a Broken System
    Aug 7 2025

    You've blamed yourself long enough.

    In this brutally honest episode, Danielle unpacks one of the most dangerous lies diet culture has ever sold women: If you can't stick to the plan, it's your fault.

    She shares the raw, hilarious, and heartbreaking story of cycling through every “miracle” diet—cabbage soup, lemon water, fat burners—and how each one left her more depleted, discouraged, and convinced she was the problem.

    But the truth?
    You're not broken.
    The system is.

    This episode dives deep into the science of why 95% of diets fail, how your metabolism adapts under chronic restriction, and why your body's “rebellion” is actually a survival strategy—not sabotage.

    ✨ Plus: a powerful reframe that will help you stop chasing fixes and start pursuing healing.

    You're not undisciplined. You've just been handed a rulebook designed to keep you stuck. And it's time to throw it out.

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    37 min
  • Ep. 14: The Ice Cream Isn’t the Enemy..
    Jul 26 2025

    What if your “food problem” was never really about food?

    In this raw and revealing first episode, Danielle pulls back the curtain on the emotional contracts we've made with food—how we use it to numb, to cope, to escape—and why shame, not sugar, is what truly keeps us stuck.

    She shares the powerful story of hiding in the binge post-competition, ice cream in hand, and realizing that the binge wasn't the real issue—the guilt was. You'll learn the science behind stress eating and how the brain's reward center wires us into toxic cycles that dieting can't fix.

    Most importantly, this episode delivers a breakthrough reframe:
    Freedom begins the moment you stop moralizing food.

    Whether you've ever snuck snacks in secret or punished yourself for “falling off,” this episode will meet you in the mess—and help you rise.

    Hit play. The ice cream isn't the enemy. But shame? That's gotta go.

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    28 min
  • Ep. 13: Are You Already Dead… or Fully Alive?
    Jun 3 2025

    This week on Empower Her Plate, we're getting raw, real, and a little uncomfortable—because we're talking about death.

    Not the kind that comes at the very end… but the quiet kind that creeps in when we stop living. The truth? All of us are already partially dead. We've lived out a percentage of our life—and the real question is: what are you doing with the part you've got left?

    In this episode, I challenge you to look at how you're showing up. Are you coasting? Waiting? Playing it safe? Or are you chasing your life like it actually matters?

    I share a piece of my own story—how I felt discouraged after pre-judging in my latest fitness competition. I could've rolled over, called it a loss, and let it define me. But I didn't. I made the decision that I wasn't done. I went back on that stage with everything I had left and proved to myself that I came to fight.

    Two years ago, we sold everything and moved to Kauai. Why? Because we wanted to live fully. We wanted to stop waiting for “someday” and chase the kind of life that makes you feel alive. My sister never got that chance. She was called home at age 23, and I learned at the young age of 18 how fragile life is. I made a commitment to myself that year to live my life as full as possible, for her and for me. So I've made it my mission to live and create with everything I've got—until the day God calls me home.

    This episode will challenge you, inspire you, and ask you the hard question:
    Are you already dead… or are you fighting to live FULL OUT?

    I end with a challenge and a journaling prompt to help you evaluate how you're living—and then take action to start living ALL IN.

    Tune in now. Share it with someone who needs this message. Subscribe, leave a review, and let this be the week you stop waiting and start living.

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    31 min