{"podcast":{"title":"Tone It Down","slug":"tone-it-down-7646825","podcast_index_feed_id":7646825,"rss_url":"https://rss2.flightcast.com/r4dlzobwj7hjf20sz6d96ggh.xml","website_url":"https://www.toneitup.com","image_url":"https://files.flightcast.com/workspaces/gvqenxm8mi2um9vh87cotbdk/01KE9VDJQTK1CJTT3C7N6G5WMA/tone_it_down_arwork_opt_2.jpg","author":"Tone It Down","episode_count":26,"summary":"Welcome to Tone It Down, your new weekly ritual for exhaling, exhaling again, and remembering you’re not supposed to have it all figured out. Hosted by Karena Dawn, cofounder of Tone It Up and your favorite wellness bestie, this is the girlfriend group chat you actually want to be in. The one where we laugh so hard our mascara migrates, unpack the stuff that’s been sitting on our hearts, and walk away feeling—finally—seen. Every episode is an invitation to step out of the relentless “do more, be more, achieve more” swirl and slip into something softer. Here, we explore what it really takes to feel good in our bodies, steady in our minds, and connected in our lives. Think fitness and nutrition with a side of real-life evolution, the quiet self-care practices that actually stick, and the private girl talk rarely shared in public. No posturing. No perfection. Just honest conversations about the glow-ups, the growing pains, the rituals we love, and the resets we desperately need. Tone It Down Tuesdays are your new anchor. A place to feel grounded, motivated, held, and reminded that wellness is not a performance. It’s a relationship. And the good news? You don’t have to do it alone. Wh…","last_synced_at":"2026-07-14T20:20:26.973789+00:00","page_url":"https://stenobird.com/podcast/tone-it-down-7646825"},"episode":{"title":"Progress Over Perfection: Trainer Stef Corgel on Eating Disorder Recovery, Body Image & Real Strength","slug":"progress-over-perfection-trainer-stef-corgel-on-eating-disorder-recovery-body-image-real-strength","published_at":"2026-02-17T11:00:00+00:00","page_url":"https://stenobird.com/podcast/tone-it-down-7646825/progress-over-perfection-trainer-stef-corgel-on-eating-disorder-recovery-body-image-real-strength","show_page_url":"https://stenobird.com/podcast/tone-it-down-7646825","url":"https://episode.flightcast.com/01KHKJ0GQK82MANZ2J8XK9DE1V.mp3","audio_url":"https://episode.flightcast.com/01KHKJ0GQK82MANZ2J8XK9DE1V.mp3","summary":"Welcome to episode six of Tone It Down. In this conversation, Karena sits down with Tone It Up trainer and Hume co-owner Stef Corgel for an honest, uplifting conversation about finding strength through the toughest seasons. From her college basketball dreams to navigating a decade-long journey with disordered eating, Stef shares how she discovered that true wellness isn't about perfection, it's about showing up for yourself with compassion. Together, they dive into the power of vulnerability, the importance of foot health (yes, really!), why sleep is your secret weapon, and how being part of a community can change everything. How do I heal my relationship with my body and fitness? This episode is a beautiful reminder that recovery isn't linear, you're stronger than you think, and every step you take toward taking care of yourself is worth celebrating. And be sure to follow and subscribe to The Big Silence podcast with Karena Dawn (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597) for Thursday's follow-up episode with eating disorder recovery expert Dr. Wendy Oliver-Pyatt. (04:43) Healing through vulnerability & community Speaking your truth can break the shame cycle. When one person shares their story, it helps others feel less alone Your recovery journey might take years, and that's okay. Progress isn't always linear, and every step forward counts Finding your safe space to be honest about your struggles is the first step toward healing and helping others do the same (10:36) Recovery is possible with the right support Getting professional help is essential—therapy, nutritionists, and doctors can provide the guidance you need Your support system matters! Family and friends who show up with love, even when they don't have all the answers, make all the…","meta_description":"Welcome to episode six of Tone It Down. In this conversation, Karena sits down with Tone It Up trainer and Hume co-owner Stef Corgel for an honest, uplift…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2130,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/tone-it-down-7646825/episodes/progress-over-perfection-trainer-stef-corgel-on-eating-disorder-recovery-body-image-real-strength/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/tone-it-down-7646825/progress-over-perfection-trainer-stef-corgel-on-eating-disorder-recovery-body-image-real-strength.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}