Love Life And Lose Weight podcast

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تمت الإضافة منذ قبل two أعوام

المحتوى المقدم من Heather Beardsley. يتم تحميل جميع محتويات البودكاست بما في ذلك الحلقات والرسومات وأوصاف البودكاست وتقديمها مباشرة بواسطة Heather Beardsley أو شريك منصة البودكاست الخاص بهم. إذا كنت تعتقد أن شخصًا ما يستخدم عملك المحمي بحقوق الطبع والنشر دون إذنك، فيمكنك اتباع العملية الموضحة هنا https://ar.player.fm/legal.

<div class="span index">1</div> <span><a class="" data-remote="true" data-type="html" href="/series/all-about-change">All About Change</a></span>

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All About Change

إلغاء الاشتراك

منذ 5 أياممنذ 5d ago

إلغاء الاشتراك

شهريا+

How do we build an inclusive world? Hear intimate and in-depth conversations with changemakers on disability rights, youth mental health advocacy, prison reform, grassroots activism, and more. First-hand stories about activism, change, and courage from people who are changing the world: from how a teen mom became the Planned Parenthood CEO, to NBA player Kevin Love on mental health in professional sports, to Beetlejuice actress Geena Davis on Hollywood’s role in women’s rights. All About Change is hosted by Jay Ruderman, whose life’s work is seeking social justice and inclusion for people with disabilities worldwide. Join Jay as he interviews iconic guests who have gone through adversity and harnessed their experiences to better the world. This show ultimately offers the message of hope that we need to keep going. All About Change is a production of the Ruderman Family Foundation. Listen and subscribe to All About Change wherever you get podcasts. https://allaboutchangepodcast.com/

Love Life And Lose Weight explicit

منزل السلاسل•Feed

Love Life And Lose Weight is a podcast that teaches you sustainable weight loss through changing your habits and beliefs around food. You CAN lose weight eating the foods you love without feeling restricted or rebellious. I'm your host, advanced certified weight and life coach, Heather Beardsley. I've helped hundreds of women figure out how to lose weight and create a life they love and now I'm sharing those insights with you.

72 حلقات

#Fitness #Heather Beardsley #Weight #Midlife #Intuitive Eating #Self-identity #Habits #Alternative Health #Mental Health #Coaching

Love Life And Lose Weight explicit

updated منذ 4 أيام

منزل السلاسل•Feed

72 حلقات

#Fitness #Heather Beardsley #Weight #Midlife #Intuitive Eating #Self-identity #Habits #Alternative Health #Mental Health #Coaching

كل الحلقات

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73: Understanding How Chronic Stress, Cortisol, and Sugar Consumption Negatively Affect Your Weight Loss 51:41

منذ 4 أيام51:41

التشغيل لاحقا

قوائم

إعجاب

احب

51:41

I’m excited to share some game-changing insights into how feeling stressed and the stress hormone cortisol can make or break your weight loss efforts—especially when it comes to stubborn belly fat during perimenopause and menopause. In this episode, I’ll explain why your body needs cortisol to function but how chronic stress pushes it into overdrive, directing your body to store excess blood sugar as fat and wreaking havoc on everything from your sleep to your energy levels. You’ll learn to recognize how your daily stressors—like meetings, deadlines, or the “lion-chase” feeling you get under pressure—contribute to elevated cortisol and sometimes increased visceral fat. We’ll dive into why it’s crucial to keep tabs on your stress responses, using simple tools like the Oura Ring for biometric insights. You’ll see how everyday choices about food—like leaning on processed sugar—can compound stress responses and make it harder for your body to manage blood sugar. Next, I’ll walk you through practical tips to break the chronic stress cycle and support your weight goals. By the end of this podcast, you’ll understand exactly how to manage your stress triggers, positvely influence your body’s hormonal responses, and keep your health on track—even when life is chaotic. Your Coach homework this week is to track your processed sugar intake for one week, then swap at least one sugary item with a whole-food alternative in the week that follows. I can’t wait to hear your progress, so be sure to connect with me on social media to share your wins and challenges. This week, we're tackling stress head-on so you can keep making progress with your goals. Support the show Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going. Want to work with me? CLICK HERE to find out how. Audio engineering by Young Cub Audio .…

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72: How To Build Unbreakable Movement Habits 35:15

منذ 18 يومًا35:15

35:15

In this episode, we’re talking about how to create movement habits that stick—no matter how busy or unpredictable life gets. If you’ve struggled to stay consistent with exercise, this episode will show you how to overcome common obstacles and develop routines that align with your lifestyle and long-term health goals. You’ll walk away with practical, research-backed strategies to make movement an enjoyable and unbreakable part of your daily life. What You’ll Learn Today: Why movement habits are hard to maintain and how to overcome the challenges. How habit loops and your environment can support consistency. Simple, effective strategies to build movement routines that feel natural and rewarding. We’ll explore the reasons movement habits often break down, like all-or-nothing thinking, relying on motivation, or starting with too much too fast. Then, I’ll introduce you to tools like BJ Fogg’s Tiny Habits method and the science of habit loops to help you build lasting routines. You’ll also learn how to use environment design to make movement easier and more accessible. For example, placing your workout gear in plain sight or using apps to remind and reward you. We’ll discuss the importance of choosing activities you love—whether that’s dancing, walking, or gardening—and pairing them with existing habits to make them stick. Coach Homework: Identify a small, achievable movement goal for the week (e.g., 5 minutes of walking, stretching, or yoga). Pair your new habit with an existing routine, like brushing your teeth or enjoying your morning coffee. Celebrate your success each time you complete your goal by marking it on a calendar or simply acknowledging, “Great job!” Remember, consistency beats intensity every time. The goal is to create movement habits that fit your life, feel enjoyable, and are easy to maintain over the long haul. Connect With Me: I’d love to hear your movement goals and celebrate your wins! Share them with me on Instagram at @thriveinmidlife . Let’s move toward a healthier, happier you—together! Support the show Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going. Want to work with me? CLICK HERE to find out how. Audio engineering by Young Cub Audio .…

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71: When It’s Time To Stop Food Planning & What to Do Instead 45:05

منذ 5 weeks45:05

45:05

If you’ve ever felt trapped by food planning or overwhelmed by the pressure to stick to your meal plans, this episode is for you. Today, we’re diving into why food planning might not be the best strategy for your long-term success and how to replace it with a more intuitive, sustainable approach. By the end of this episode, you’ll feel empowered to make confident food choices in the moment, build trust with your body, and find freedom in your eating habits. We’ll start by exploring the signs that food planning is no longer serving you. Are you eating just because it’s “on the plan,” even when you’re not hungry? Or maybe the thought of planning leaves you anxious or guilty because you’re tired of trying to follow rigid rules. When food planning becomes restrictive, it disconnects you from your body’s natural cues and prevents you from learning how your eating habits affect your energy, hunger, and results. I’ll guide you through the transition to food logging, a flexible tool that builds awareness without the rigidity of planning. You’ll learn practical strategies like using a two-column food log—one for what you expect to eat and one for what you actually ate—or letting go of expectations altogether and simply observing your habits. We’ll talk about planning for types of food rather than specific meals, how to set intentional “overeats” in advance, and why reflecting on your weekly patterns is the key to making lasting changes. By the end of the episode, you’ll understand how to use food awareness tools to create sustainable weight loss, not as a compliance tool that forces you into perfection. Coach Homework: Reflect on your current relationship with food planning—does it empower you or restrict you? If it feels restrictive, commit to food logging for the next week instead. Decide which days you’ll try it and track your experiences. Mark your calendar for a review session at the end of the week to see how food logging works for you. It’s time to step away from rigid plans and into a new way of eating that feels aligned, flexible, and supportive of your goals. Listen now and start creating the freedom and trust you deserve in your relationship with food! Support the show Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going. Want to work with me? CLICK HERE to find out how. Audio engineering by Young Cub Audio .…

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70: Why Sleep Matters With Your Weight And How To Optimize It 35:23

منذ 7 weeks35:23

35:23

Are you struggling to lose weight or maintain a healthy lifestyle despite doing all the right things? In this episode, we dive into an often-overlooked factor that could be holding you back: sleep. Drawing on insights from Dr. Casey Means’ book Good Energy , I unpack the science of how your sleep impacts your hormones, metabolism, and even your hunger cues. By the end of this episode, you’ll understand why quality sleep is a cornerstone of your weight regulation and health in general and how to optimize it. You’ll learn why poor sleep sends your body into oxidative stress and disrupts your microbiome, leading to inflammation, insulin resistance, and even weight gain. We’ll explore the powerful role of circadian rhythms in regulating your metabolism and how exposing your eyes to natural light in the morning can reset your internal clock. I’ll also break down how sleep deprivation alters hunger hormones, driving you to overeat, and explain why aligning your meal timing with your body’s natural rhythms can improve your health and energy levels. I’ll share actionable, research-backed strategies to help you optimize your sleep, from simple changes like blocking blue light and setting a consistent bedtime to more advanced tools like wearable trackers for monitoring your sleep quality. Your homework? Choose at least three of these strategies to try over the next two weeks. Whether it’s spending five minutes outdoors every morning, dimming lights in the evening, or moving your meals earlier in the day, these small changes can add up to big results for your health and weight. This episode will empower you to take control of your sleep and, in turn, your health. By the end, you’ll know how to build better habits around rest and recovery and feel inspired to prioritize sleep as a key part of your weight-loss journey. Tune in and get ready to transform your nights—and your life. Homework: Choose three sleep strategies to implement over the next two weeks. Track your sleep duration, REM, and deep sleep using a wearable device. Experiment with meal timing and light exposure to support your circadian rhythm. Support the show Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going. Want to work with me? CLICK HERE to find out how. Audio engineering by Young Cub Audio .…

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69: Setting Integrative Weight Goals For 2025 33:26

منذ 9 weeks33:26

33:26

In this episode, I’m encouraging you to set smarter, more effective weight goals for 2025 by focusing on body composition—not just the number on the scale. You’ll learn why traditional weight loss strategies, especially for women over 40, can leave you weaker and less metabolically healthy. You'll learn how to use a smart scale like InBody to accurately track your changes in body fat and skeletal muscle. you'll also learn why this data is critical for setting realistic, sustainable goals that set you up for long term vibrant health. You’ll hear me debunk the myth that you can’t build muscle while losing fat. For those of you who are new to strength training—especially if you’re overweight or have been inactive—this can be a game-changer for you this year. We’ll also dive into how tracking different data on smart scales can be more motivating and enjoyable than chasing a number on an old fashioned scale. To make these changes actionable, you'll learn how to create personalized health goals using a smart scale. Plus, I provide practical strategies for how to be successful losing fat and reatining or gaining skeletal muscle mass. Your Coach Homework: After listening, commit to reviewing your body composition data by finding an in-body scale near you. Set individualized weight and fitness goals for 2025 based on the insights from your InBody or other smart scale readout and your takeaways from this episode. Commit to weighing in monthly using a Smart Scale and note your progress. Analyze trends to make data-driven adjustments. Focus on prioritizing protein at every meal and ensure you’re strength training at least three times a week. I'll be supporting you all year to stay accountable to your intergrative weight goals! If you’re ready to take your progress to the next level, join my VIP subscriber email list by visiting https://hbeardsley.com/subscribe find out how. Let’s make 2025 the year you achieve your healthiest, strongest self! Support the show Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going. Want to work with me? CLICK HERE to find out how. Audio engineering by Young Cub Audio .…

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68: The Power of Reflection - Learning from 2024 Without Self-Criticism 30:26

منذ 10 weeks30:26

30:26

In Episode 68 of *Love Life and Lose Weight*, we explore the transformative power of reflecting on your weight journey—without judgment. If you've ever struggled to assess your progress or felt stuck in a cycle of frustration, this episode is for you. You'll discover how a thoughtful, data-driven review of your past year can unlock valuable insights and set the stage for meaningful, personalized goals in 2025. This reflective approach empowers you to see the bigger picture and focus on what truly works for you. **Uncover the Patterns in Your Weight Journey** Many people fear looking back at their progress because it feels too tied to self-criticism. This episode shifts that perspective, showing how the scale, body composition changes, and your habits tell a more nuanced story than numbers alone. By identifying patterns—such as vacation habits, work stress, or restrictive eating cycles—you'll learn how to pinpoint what’s working and what might need adjusting. Reflection allows you to move past surface-level judgments and dig deeper into the "why" behind your journey. **Practical Tools for Meaningful Progress** This episode is a working session designed to set you up for success. You'll gather your weight data from the past year, note significant events, and analyze patterns without judgment. The goal? To identify your wins and challenges, then use that knowledge to create tailored strategies for the year ahead. By embracing self-compassion, you’ll replace self-criticism with actionable insights that drive real change. **Coach Homework to Get Started** 1. Write down your weight for each month in 2024 (or up to 18 months). 2. Reflect on the events, habits, or circumstances that influenced your weight each month—without judgment. 3. Identify patterns of success and challenges. Where did you make progress? What areas need improvement? 4. Use this reflection to set specific, achievable goals for 2025, focusing on strategies that have worked well. Approach this exercise with self-compassion, celebrating your progress while acknowledging areas for growth. **To be invited to special quarterly coaching calls in 2025, join the VIP subscriber email list by visiting https://hbeardsley.com/subscribe . Support the show Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going. Want to work with me? CLICK HERE to find out how. Audio engineering by Young Cub Audio .…

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67: Joyful Eating During the Holidays: Letting Go of Food Guilt 31:28

منذ 12 weeks31:28

31:28

In this episode of Love Life and Lose Weight , learn how to enjoy holiday meals without stress or guilt. You'll discover strategies to release restrictive thinking and fully embrace your favorite holiday foods while staying aligned with your wellness goals. Key Topics Covered Food Guilt Origins : Understand how cultural messages label foods as "good" or "bad," leading to overeating and feeling out of control. Learn to replace this with a more empowering mindset that keeps you in control. Mindful, Integrative Eating : Shift from rigid rules to listening to your body’s hunger and fullness cues. Tips include slowing down, savoring each bite, and noticing your satisfaction to enjoy holiday meals fully. Freedom in Food Choices : Plan your eating so you can confidently enjoy favorite holiday treats without feeling you need to "make up for it" later. Homework for This Episode Practice Mindful Eating : Notice hunger before your next holiday meal, check fullness throughout, and replace any negative thoughts with positive ones. Plan with Hunger Cues : Make a plan to follow your hunger and satiety signals, enjoying foods that may have previously felt "off-limits." Stay Updated for 2025 Planning Join Heather for a special 2025 planning call—sign up on her email list for all the details! Support the show Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going. Want to work with me? CLICK HERE to find out how. Audio engineering by Young Cub Audio .…

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66: Plan Your Best December Yet In Less Than 30 Minutes 18:37

منذ 14 weeks18:37

18:37

In this episode, Advanced Certified Weight and Life Coach Heather Beardsley helps you set up for a holiday season that feels calm, controlled, and aligned with your goals. Perfect for anyone who wants to avoid the holiday overwhelm and end the year on a high note, this episode provides tools to help you stay intentional and meet your December weight goals without stress. Grab a pen, paper, or open a digital note for this one! Why You Should Listen: Craft a Holiday that Fits You: Heather guides you to identify what you value most in December, so your month is filled with meaningful moments rather than overcommitment. Achieve Your December Weight Goals: Whether you aim to maintain, lose, or simply stay mindful, Heather’s method shows you how to set realistic weekly overeats and create a simple holiday eating protocol. Stay One Step Ahead of Overwhelm: Plan your events, eating, and self-care on your calendar, so you’re prepared and empowered, even during busy weeks. Reduce Burnout by Focusing on What Matters: Heather’s tips for prioritizing traditions using the Eisenhower matrix help you spend energy only on what truly brings you joy. Homework: Take some time to reflect and journal on what’s most meaningful to you this December, noting your top three priorities. Next, set a weight goal for the month and use Heather’s table method to create your holiday eating protocol, ensuring it aligns with both your commitments and your goals. Stay Updated for 2025 Planning: Join Heather for an upcoming special planning call for 2025. Join my email list for updates. Join the Conversation: Connect with Heather on Instagram to share your goals and planning progress for December. She’d love to hear how you’re making December a month of meaningful choices and mindful enjoyment. Don’t forget to share this episode with friends or family who could use a more peaceful, intentional holiday season. Support the show Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going. Want to work with me? CLICK HERE to find out how. Audio engineering by Young Cub Audio .…

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65: Embracing Change: How to Let Go and Move Forward 40:56

منذ 16 weeks40:56

40:56

In Episode 65, I’m talking about embracing change—a fitting theme as we head into the end of the year and think about a new year of possibilities. Here’s what's covered: Why We Resist Change: Our brains are wired for safety and routine, so when faced with change, the amygdala (our fear center) often triggers anxiety. This is a natural response, and understanding it can help us navigate transitions without judgment. Reframing Change as Growth: Resisting change is normal, but growth often comes from discomfort. Looking back, we usually see that the challenging moments brought us the most progress. I reference Carol Dweck’s "Growth Mindset" to illustrate how embracing uncertainty can foster resilience. Strategies for Managing Change: To support a growth mindset, I suggest: Becoming aware of your thoughts around change Practicing self-forgiveness and forgiveness of others Using mindfulness to stay present Setting intentional goals and using smart time management to focus on what you can control Homework: Identify and reframe any negative thoughts around change. Set personal intentions for the future and make actionable plans. Try a self-forgiveness exercise to let go of lingering guilt. Support the show Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going. Want to work with me? CLICK HERE to find out how. Audio engineering by Young Cub Audio .…

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64: Three Tools To Break Free from Overwhelm, Over-Planning, and Overdoing 47:50

منذ 18 weeks47:50

47:50

In this episode, I introduce three powerful tools to help you overcome overwhelm, overplanning, and overdoing. These tools are designed to make it easier for you to prioritize what truly matters to you including weight loss. There more you can do that, the better chance you have to reach ALL your goals. In this episode you'll learn: •How overwhelm affects your weight loss journey and why addressing it is critical •How to use the Eisenhower Matrix to prioritize tasks based on urgency and importance •Strategies to shift your mindset around time scarcity and regain control over your schedule and tasks •Practical tips for time blocking and restraining your to-do list to 3 items daily. Coach Homework: 1. Download the Eisenhower Matrix worksheet by visiting my instagram account @ThriveInMidlife and comment MATRIX on any of my posts, and I'll DM you the link to download. 2. Practice leveling up your thinking about time and agency to experiment with decreasing overwhelm. Find 10 power thoughts about your time and practice thinking them every day for at least two weeks. 3. Classify your current to-do list tasks into each of the four quadrants using the Eisenhower Matrix: urgent/important, important/not urgent, urgent/not important, and neither urgent nor important. 3. Schedule out the days and times of your Quadrant 1 and 2 tasks into your digital calendar. Practice following through and give yourself the gift of completion. 4. Time block recurring tasks into your calendar so you can take those tasks off your to-do list forever. 5. Use this system for 4-6 weeks to organize your tasks, prioritize what’s essential, and delegate or delete tasks that don’t move you toward your goals. Support the show Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going. Want to work with me? CLICK HERE to find out how. Audio engineering by Young Cub Audio .…

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63: How To Shrink The F-it/Distracted Cycles That Interrupt Weight Loss 16:02

منذ 20 weeks16:02

16:02

In this episode, Advanced Certified Weight and Life Coach, Heather Beardsley revisits the concept of anti-fragile weight loss and delves into the "fuck-it/distracted cycle"—a common pattern where life's disruptions cause you to lose focus on the new habits. This episode focuses on how to shrink that cycle and regain your sense of agency when life gets messy. What You’ll Learn in This Episode: What the "fuck it distracted cycle" is and why it happens Why these cycles are completely normal and how to recognize when you're in one How to avoid using these cycles as evidence of failure and instead see them as growth opportunities Simple strategies to regain control, even during chaotic times, like jotting down a quick food plan or drinking water How small intentional actions can help you refocus and stay committed to your weight loss goals The power of asking yourself, “How do I win the moment I’m in?” to shift your mindset in challenging times Key Takeaways: Everyone experiences cycles of distraction and chaos—it's part of life. The key to success is minimizing the time spent in the "fuck it distracted cycle" and refocusing with small, doable actions. These cycles do not signal failure; they are a chance to practice resilience and self-compassion. Heather encourages listeners to let go of self-judgment and focus on what they can control in the present moment. Homework: Create a list of small, simple ways to make the next best decision when you're in the "fuck it distracted cycle." Start with things like making a quick food plan or hydrating. Focus on what you can do right now, rather than worrying about what went wrong before. Join the Conversation: Support the show Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going. Want to work with me? CLICK HERE to find out how. Audio engineering by Young Cub Audio .…

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62: Letting Go of Shoulds - How To Build a Life That’s Yours 42:18

منذ 22 weeks42:18

42:18

In episode 62, you'll explore the concept of "should" thinking—those thoughts that stem from societal expectations and external pressures—and how they impact not just your food choices but other areas of your life, like relationships and self-care. By recognizing and reframing these "should" thoughts, you'll be able to move away from outside ideas of how you 'should' live your life that can create chronic feelings of guilt and frustration toward a mindset that allows for more freedom and the self-fulfillment that comes from living a self-directed life. The episode equips you with tools to become more aware of how "should" thinking affects your behavior and provides strategies to shift toward more empowering, self-directed thoughts. By the end of this episode, you'll gain clarity on how to let go of restrictive internal dialogue and replace it with affirming thoughts that support your values and internal preferences. You CAN feel confident about building a lifestyle that aligns with your values, free from external pressures and expectations, ugrade your internal world, and live a more meaningful life. The episode includes homework to help you put these concepts into action. This week, you'll track your "should" thoughts by keeping a journal for a week, reflecting on where these thoughts come from, and identifying whether they are driven by external or internal sources. Next, you'll change up the 'shoulds' by practicing reframing these thoughts into empowering statements, such as "I choose to" or "I'm curious about," you'll start to build more self-directed intuitive habits of thinking and doing. Support the show Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going. Want to work with me? CLICK HERE to find out how. Audio engineering by Young Cub Audio .…

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61: How To Break Free From Restrictive Diet Mentality 31:23

منذ 24 weeks31:23

31:23

A common recurring theme I see with my clients is a struggle to break free from diet mentality. Restrictive diet mentality is the belief that there are "right" and "wrong" foods you 'should' eat in order to lose weight or maintain your weight. When use restrictive diet mentality to lose/maintain weight, what happens is you prioritize choosing those virtuous foods above your own internal tastes and preferences. When we ask ourselves to consistently eat virtuous foods over what we prefer to eat, we experience scarcity thinking. There is manager you telling you all of the things you should be eating and then there is the part of you wants what she wants. This pits inner and outer selves against each other; and what we see is the dynamic of 'being good' for a while, which is always followed by 'being bad, overeating, feeling out of control, and self judging. We can participate in restrictive deit mentality for decades, even though we all know this approach is flawed, as evidenced by people we know who eat "unvirtuous" foods yet maintain a healthy weight. How do I know when my clients are grappling with diet mentality? One sign is that they make a food plan, but then don't end up following it consistently. Another sign is a resistance/fear of putting the bad/unvirtuous foods on their plan; even though they might be eating those foods daily without permission. A third sign is using shaming/judging self talk to increase compliance with virtuous choices. This disconnect between planned and actual eating is a key indicator you might be stuck in restrictive diet mentality. Your coach homework for this week is to take a look at your food planning from the previous seven days and identify any foods they overate. Plan for those foods intentionally this week, by practicing enjoying them with permission and following your hunger and fullness cues. The goal is to create emotional satisfaction in the experience of eating those foods with permission and safety; which tells the brain the way to lose weight sustainably, for life, is to tune into your own choices internal cues for answering the questions of what, when, and how much to eat. Support the show Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going. Want to work with me? CLICK HERE to find out how. Audio engineering by Young Cub Audio .…

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60: Fifteen Good Responses To Urges To Overeat 26:28

منذ 25 weeks26:28

26:28

Success in changing habits around food relies on having tools ready to respond when you have an urge to eat outside of being hungry or already having eaten enough food. In today's episode, I give you fifteen good responses to practice and have at the ready when you find yourself having an urge to overeat. Using these will help you redirect how you think in those moments to help you respond differently AND help it feel easier to choose to not overeat. Here is the list of fifteen good responses for when you have an urge to overeat. This will taste even better when I'm hungry again. It tastes so good AND overeating won't allow me to enjoy this any more than I already have. If I stop at enough, I'll be able to have it again the next time I'm hungry, which will be sooner than if I overeat now...PLUS I'll be proud of myself. I’ve already decided on this issue. If I say yes to eating more right now what am I saying no to? This is my chance to practice a new habit. I want it, but I also want to (lose weight this week). I will meet the discomfort of stopping now, or I will meet the discomfort of my overeat when I fill out a discovery sheet tomorrow. Either way, it’s uncomfortable. Of course, it tastes good. If I put it away now I get to enjoy it again tomorrow. Yes, it tastes good, but so does going to bed knowing I've had my own back today. Food can’t make me feel better, only my thoughts can do that. What do I really need right now to feel better? Am I tired, stressed, overworked, or need to give myself a break? Can I acknowledge my needs beyond what food can give me right now? The price of learning how to change habits is my willingness to be uncomfortable for a while. I won’t always feel this way about stopping the more I practice this skill. Your Coach homework this week is to PRACTICE and REHEARSE thinking these so they are fresh in your mind when the urge to overeat happens. Then, practice using them, and see how your typical responses to urges to overeat might change. For a downloadable PDF copy of these responses, comment 'LIST' this episode 60 instagram post and I'll DM you the link. Support the show Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going. Want to work with me? CLICK HERE to find out how. Audio engineering by Young Cub Audio .…

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59: Emotional Time Blocking 27:16

منذ 27 weeks27:16

27:16

In this episode I introduce a strategy that you can use to help you be more intentional AND feel better during times whenvoyu notice you tend to overeat. Emotional time blocking is deciding how you WANT to feel ahead of time instead of reacting to or resisting to how you feel when you are in automatic mode. Time blocking your day can encompass more than just identifying when you focus on what tasks you want to accomplish that day. Time blocking can also take into comsideration how you want to feel intentionally during each segment or section of your day. When you both plan for how you spend your time AND how you want to feel during that time, you are practicing emotional time blocking. Emotional time blocking can be used to be more intentional any time you notice you tend to overeat. Successful emotional time blocking will depend on your ability to identify the core need underlying the problematic desire or want, and I give you examples of how to do that inside the episode. Your coach homework this week is to try emotional time blocking, not just for overeating patterns, but also as a way to level up your overall experience in any challenging times where you'd like to feel better and get different results. Doing so will allow you to feel more in control and with a plan for how you want to show up and feel in the process rather than feeling like you are always reacting to emotions you typically eat over like feeling tired, overwhelmed, or stressed. Support the show Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going. Want to work with me? CLICK HERE to find out how. Audio engineering by Young Cub Audio .…

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