Podcast Summary: The 1000 Hours Outside Podcast - Episode 1KHO 523
Title: From Couch, to Garden, to Whole Foods and a Whole New Life Down 160 Pounds | Helene Leeds and Penelope Popken, Step It Up
Host: Ginny Urich, Founder of 1000 Hours Outside
Guests: Helene Leeds and Penelope Popken
Release Date: July 11, 2025
Introduction and Background
In this heartfelt episode, Ginny Urich welcomes listeners to the inaugural episode of The 1000 Hours Outside Podcast. She introduces the special guests, Helene Leeds and her daughter, Penelope Popken, a dynamic mother-daughter duo who have transformed their lives through a dedicated focus on health, nutrition, and outdoor activities.
Personal Stories: Struggles with Weight
Helene Leeds opens up about her challenging upbringing:
“I grew up in a household where my mom was morbidly obese. ... She died, actually, right when Penelope was born, which was really challenging.” (01:56)
Despite her education in nutrition, Helene was blindsided when Penelope gained weight rapidly, reaching 320 pounds by age 15. The emotional and physical toll on both mother and daughter was immense.
Penelope Popken shares her experience with societal pressures and conflicting messages about body image:
"Being overweight is healthy. Being morbidly obese is beautiful at any size... I thought it was okay because my doctors and my therapist told me that it was all right to eat junk food." (03:15)
Navigating Conversations About Weight
Helene discusses the cultural stigma and blame placed upon her as a mother:
“People say it's your fault. It's like child abuse.” (02:58)
They highlight the lack of control over a child’s diet outside the home and the challenges of addressing weight without support.
Penelope adds to the complexity by describing the inadequate support systems:
"The therapy had junk food at the therapy session. So now I'm eating all their snacks and their food, and I'm getting fatter in therapy." (10:05)
Turning Point and Strategies for Weight Loss
A pivotal moment occurred when Helene and Penelope moved to California, leading to a drastic change in Penelope’s habits. Penelope recounts her breakthrough:
"I looked at myself in the mirror, and I said, I don't recognize myself anymore." (11:04)
To combat weight gain, Penelope began making her favorite junk foods at home using whole ingredients, allowing her to enjoy the foods she loved without the negative health impacts.
“I made my favorite double bacon cheeseburger at home and then stepped it up, week by week.” (11:07)
The Step It Up Program and Successes
Their collaborative effort led to the creation of the Step It Up program, aimed at helping others achieve similar transformations. Penelope has successfully lost 160 pounds, highlighting the effectiveness of their holistic approach.
“I still can't see a different person in the mirror. I'm still far from that.” (11:09)
Healing the Relationship with Food
Healing the relationship with food is emphasized as a cornerstone of their journey:
"Healing your relationship with food is one of the most important things you can do in a lifetime." (23:58)
Penelope explains how she overcame her addiction to ultra-processed foods by learning to prepare whole, nutritious meals she enjoyed.
Physical Activity and Emotional Regulation through Movement
Helene and Penelope discuss the role of physical activity not just for weight loss but for emotional well-being:
"Movement and exercise help with regulating your emotions so that you're not turning to food as a solution." (33:36)
Penelope shares her daily routine:
"I run four miles every day. It's engraved in my heart." (28:07)
Helene adds her own practices, including yoga and swimming, which complement their overall health strategy.
The Importance of Social Support
The Step It Up program thrives on social support and accountability, which Helene describes as vital for sustained success:
"Having an accountability partner or friends like you was so helpful in our group." (25:57)
Childhood Memories and the Value of Outdoor Play
To conclude, Helene and Penelope share their favorite childhood memories outdoors, underscoring the podcast's central theme of the importance of outdoor activities.
Helene:
"I used to dress up like Wonder Woman... and we’d go play in the forest." (42:14)
Penelope:
"I would spend hours on the trampoline, performing for an invisible audience." (42:49)
Notable Quotes with Timestamps
-
Helene Leeds at 01:56:
“I saw my mom lose and gain hundreds of pounds. And I saw the resulting emotional turmoil, physical challenges, and just general agony of it.” -
Penelope Popken at 03:15:
“Being overweight is healthy. Being morbidly obese is beautiful at any size... I thought it was okay because my doctors and my therapist told me that it was all right to eat junk food.” -
Helene Leeds at 02:58:
“People say it's your fault. It's like child abuse.” -
Penelope Popken at 10:05:
“The therapy had junk food at the therapy session. So now I'm eating all their snacks and their food, and I'm getting fatter in therapy.” -
Penelope Popken at 11:04:
“I looked at myself in the mirror, and I said, I don't recognize myself anymore.” -
Helene Leeds at 23:58:
“Healing your relationship with food is one of the most important things you can do in a lifetime.” -
Penelope Popken at 28:07:
“I run four miles every day. It's engraved in my heart.” -
Helene Leeds at 33:36:
“Movement and exercise help with regulating your emotions so that you're not turning to food as a solution.” -
Helene Leeds at 42:14:
“I used to dress up like Wonder Woman... and we’d go play in the forest.” -
Penelope Popken at 42:49:
“I would spend hours on the trampoline, performing for an invisible audience.”
Conclusion
Helene Leeds and Penelope Popken's journey from significant weight struggles to achieving a healthier, more active lifestyle serves as an inspiring testament to the power of determination, education, and the importance of outdoor activities. Their Step It Up program embodies their mission to help others transform their lives one day at a time, fostering generational impacts on health and well-being.
For more information on their program, visit Step It Up through the links provided in the show notes.
Timestamps Reference: