Reshape Your Health with Dr. Morgan Nolte: Recent Episodes
Dr. Morgan Nolte, PT, DPT, GCS
If you are ready for momentum building, evidence-based advice for how to get healthy, lose weight, and prevent disease, this podcast is for you. Each week Dr. Morgan Nolte, PT, DPT, GCS breaks down the research behind weight loss and behavior change to give you actionable steps to start seeing results. To learn more, visit https://www.weightlossforhealth.com/.
Have a question you want answered on the podcast? Send us a text!
In this episode of the Reshape Your Health Podcast, we talk with Janet, a longtime Zivli member whose story reveals what so many people quietly face: doing “everything right” yet still battling weight gain, stress, pain, and unpredictable health.
For years, she lived with lupus and late-onset type 1 diabetes while juggling nine medications, constant inflammation, and the fear that any small choice could set her back. She was exhausted, discouraged, and convinced her body was working against her.
We explore how stress was silently driving her symptoms, why generic advice kept her stuck, and the real consequences of not understanding insulin, protein, sleep, and simple testing. Janet shares the turning point that helped her cut her medications from nine to two, drop her insulin needs, reduce pain, and reach her lowest weight in decades—while gaining strength, confidence, and hope for her future.
If you’ve ever felt overwhelmed by your health, afraid of regaining weight, or unsure what your body needs to change for good, this conversation will give you clarity and encouragement. Janet’s story shows what can happen when you finally have the right tools—and why real change is absolutely possible for you too.
Click here to watch the full video now!
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
⚠️ Content Note: This episode contains a real EBT coaching session with brief references to war, the death of a family member, and emotional neglect. Please listen only if you feel grounded and safe, and pause anytime you need. This episode is for educational purposes only and is not a substitute for professional medical or mental health care.
If you’ve ever wondered why years of trying so hard to change still haven’t led to the breakthrough you want with food, this episode will give you a whole new level of hope. Today, you’ll hear a powerful Emotional Brain Training (EBT) coaching session with Carolyn, a Zivli member who shared that she has been in 12-step programs for 38 years and spent countless hours in counseling trying to understand and heal patterns that never fully shifted.
After this session, she wrote:
“I woke up this morning with deep joy in my heart that I was alive and blessed to be able to hold and rock my babies, 22 grandbabies, and now my great granddaughter… that my body has been a blessing to me and others. Thank you for helping me experience that joy.”
In this episode, you’ll hear how EBT helps you gently uncover the emotional circuit driving overeating, use a tool called a travel back to bring safety, love, and wisdom to an earlier version of yourself, and shift from self-blame into compassion, clarity, and power. It’s a tender, empowering example of how emotional patterns that feel lifelong can finally begin to change.
You don’t need any prior experience with EBT to follow along—just listen and notice what resonates.
🩺 Zivli Enrollment
EBT is now part of Zivli to help you reverse insulin resistance, lose weight, and keep the changes you make. Enrollment is open December 4–12, 2025, and our next round begins the first week of January 2026.
Join the waitlist: https://zivli.com/join
🥗 Free 3-Day Blood Sugar Boot Camp
Join me live on December 2nd, 3rd, and 4th to learn how insulin resistance and stress work together, how Emotional Brain Training rewires your brain, and how to create your personalized blood sugar plan.
Save your spot: https://launch.zivli.com/bootcamp
You can learn EBT through our Zivli Program, or directly through https://www.ebtconnect.net.
If this episode encourages you, please share it with someone who needs hope—and leave a rating or review so more people can find this work. 💛
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
When Tony was diagnosed with type 2 diabetes, he didn’t want to believe it.
At first, he resisted making changes—clinging to old habits even though they were costing him his health. But as reality set in, he faced a powerful choice: keep ignoring the problem or take action before it was too late.
In this episode, we uncover the pivotal moment that pushed Tony to take control, the lifestyle shifts that helped him reverse course, and the surprising impact these changes had on his confidence, relationships, and overall identity.
He shares why focusing on emotional health was just as important as diet and exercise, and how that shift led to lasting results.
If you’ve ever felt stuck, overwhelmed, or in denial about your health, Tony’s story will open your eyes to the real cost of waiting—and the freedom that comes from taking action now. His journey is proof that change is possible, even when it feels out of reach.
Click here to watch the full video now!
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
What does it really take to break free from the cycle of yo-yo dieting and emotional eating?
In this revealing episode, we sit down with Rachel, a dedicated member of the Zivli program, as she opens up about her ongoing battle with weight loss, gut health issues, and the emotional rollercoaster of managing her health. Rachel shares her struggles with maintaining a sustainable, healthy lifestyle and the deep frustration of falling back into old habits.
Her story isn’t just about the challenge—it’s about the turning point where evidence-based health strategies and community support became her game-changer.
If you've been stuck in the same patterns of dieting without lasting results, this episode could be the insight you've been searching for.
Tune in to discover how Rachel’s mindset shift and the power of support helped her transform her health—and how you can do the same.
Click here to watch the full video now!
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
What does it really take to transform your health—inside and out?
In this eye-opening episode, we sit down with Betsy, a resilient Zivli member whose journey is anything but ordinary. From years of struggling with insulin resistance and emotional eating to facing a life-altering breast cancer diagnosis, Betsy shares how she turned her greatest challenges into fuel for personal growth and healing.
Betsy’s transformation didn’t happen overnight—but her story reveals the exact skills, mindset changes, and support that helped her break free from decades of frustration.
This isn’t just another health testimonial—it’s a masterclass in resilience, mindset, and reclaiming your power.
If you're tired of hitting the same wall with your health, this episode might be the breakthrough you didn’t know you needed.
Watch now—and see what's possible when you stop chasing quick fixes and start investing in real transformation.
Click here to watch the full video now!
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
In this episode, we reveal the 6 key signs that show you’re on the path to lasting success in weight loss and maintenance.
If you’re tired of losing weight only to watch it come back, this episode is for you. We dive into why true success isn’t just about physical changes – it requires deep internal shifts that support long-term transformation.
We’ll explore the importance of having a strong ‘why’ to drive your journey, how taking personal responsibility is crucial for success, and why investing in yourself is more important than ever. These often-overlooked elements are essential for creating lasting change.
We’ll also discuss the critical role of community support and accountability, and why relying on external strategies alone won’t be enough to sustain your progress.
Join us as we uncover the mindset shifts, emotional commitment, and personal growth necessary for real transformation. Weight loss is more than just a goal – it’s a journey that requires a shift in your approach and mindset.
Tune in to discover the 6 signs that show you’re ready for success, even if you’ve tried everything before.
Click here to watch the full video now!
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
In this episode, we dive deep with Jennie, a Zivli member who faced a wake-up call when diagnosed with pre-diabetes.
She shares the struggles she encountered and how she made dramatic lifestyle changes to regain control of her health. From eliminating sugar and alcohol to setting intentional health goals, Jennie discusses how the Zivli program and community support played a pivotal role in her transformation.
Jennie's story is not just about weight loss—it's about taking control of your health before it's too late. If left unchecked, pre-diabetes can lead to serious, long-term health issues, including diabetes, heart disease, and more. Jennie’s progress demonstrates how small changes, when combined with the right support, can drastically improve your health and future quality of life.
Tune in to hear Jennie's full story and learn why intentionality, community support, and consistent habits are the keys to transforming your health. If you're ready to take control of your own health journey, this episode is a must-listen.
Click here to watch the full video now!
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
Are you stuck in the cycle of losing the same 20+ pounds, only to see the weight creep back on?
Especially after 50, weight loss can feel like an uphill battle, and traditional diets just don’t seem to cut it anymore.
In today’s episode, we dive into the science of weight regain, particularly after menopause, and uncover the key reason most weight loss programs fail. If you’ve struggled with yo-yo dieting and feel frustrated by the lack of lasting results, this episode is a must-listen.
We break down why dieting alone won’t work and how addressing the root cause—insulin resistance—can make all the difference in keeping the weight off for good.
Plus, get inspired by Beth’s story, a Zivli member who lost 20 pounds and has kept it off by finally finding the right approach. You won’t want to miss the overlooked strategy that could change your weight loss journey forever.
Don’t let your weight struggles define your health. Tune in to discover why this time, it can be different, and how you can break free from the cycle for good.
Click here to watch the full video now!
Check out our full interview with Beth here.
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
Wendi spent decades stuck in the cycle of dieting, regaining, and self-blame.
From childhood teasing to weight-loss programs that worked (until they didn’t), she did what so many women do: followed every plan out there hoping this one would finally fix it. But nothing addressed the root cause—insulin resistance—or helped her build a sustainable, shame-free relationship with food.
In this powerful episode, Wendi opens up about the emotional toll of 40+ years of struggling with weight and body image. She shares how family comments shaped her self-worth, why willpower-based diets kept failing her, and how discovering Zivli gave her the tools she needed to lose 70 pounds, but also to rebuild her health from the inside out.
You’ll hear how community support, mindset shifts, and small, consistent changes helped Wendi break generational patterns and finally find peace with food. Whether you're in the thick of your own health journey or supporting someone who is, this episode will leave you feeling hopeful, validated, and ready to take the next step.
Click here to watch the full video now!
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
Have you been cutting calories, avoiding fat, and still wondering why weight loss feels harder with age? You’re not alone—and it’s not your fault.
In this episode, we’re breaking down why traditional low-fat, low-calorie diets backfire for adults over 50—and how they may be sabotaging your energy, metabolism, and long-term health.
If you’re stuck in a cycle of losing and regaining the same weight, hitting frustrating plateaus, or feeling like you have to eat less and suffer more just to make progress—this episode is for you. We’ll show you how hormones, not willpower, are the real driver of fat loss after 50—and what actually works instead.
If you’ve ever thought, “Why isn’t this working anymore?” — press play. The answer might change everything.
Click here to watch the full video now!
Interview With Dr. Nadir Ali About Cholesterol
Video About LDL-C vs LDL-P
Interview With Dr. Casey Means & Dr. Robert Lustig
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
If you’re over 50, eating healthy, and still not losing weight… this episode is for you.
We often hear that a whole-food, plant-based diet is the healthiest way to eat. But what if your “healthy” habits are actually working against you—stalling weight loss, raising blood sugar, and keeping you stuck in a cycle of frustration?
In this episode, we break down the surprising truth about plant-based diets, especially for women navigating hormonal changes after 50. If you’re tired of doing everything “right” and still not seeing results, this episode will help you understand why—and what to do instead.
Tune in to discover how to finally break free from the cycle of weight gain, inflammation, and confusion—and learn how a low insulin and inflammation lifestyle can help you lose weight, keep it off, and reclaim your health for good.
Click here to watch the full video now!
Click here to watch Carol's interview!
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
We know how frustrating it is to do everything “right” on Weight Watchers—sticking to your points, choosing zero-point foods—only to step on the scale and see zero progress. If you’ve been caught in the cycle of losing a few pounds, gaining it back, and wondering what you’re doing wrong, you’re not alone.
In this episode, we’re breaking down why Weight Watchers seems to work at first… then stops. We’ll uncover the hidden hormonal reasons your body is resisting weight loss, why zero-point foods aren’t really “free,” and how following outdated advice could be making your insulin levels—and your weight—go up.
If you’ve been blaming yourself and thinking you just need to try harder, this conversation will shift your perspective. We’ll explain the real science behind sustainable weight loss, especially after 50, and why continuing to rely on point systems could leave you stuck and discouraged for years to come.
Listen in to finally understand why what worked before isn’t working now—and what you can do to break the cycle for good.
Click here to watch the full video now!
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
Are you doing everything right but still stuck at a weight loss plateau?
You’re eating healthy, staying active, and watching your calories—but the scale won’t budge. It’s frustrating, discouraging, and probably making you question your metabolism—or even your willpower.
In this episode, we’re revealing three critical blood markers that most doctors don’t check (or overlook entirely) that could explain why you’re not seeing results. Ignoring them doesn’t just keep you stuck—it could put you on the path to diabetes or heart disease.
We’ll show you what these markers are, what “normal” ranges to aim for, and how to start taking control of your results—without resorting to extreme diets or punishing workouts.
If you’ve hit a plateau and don’t know what to do next, this episode will give you the answers you’ve been missing.
Click here to watch the full video now!
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
In this deeply honest episode, I return from maternity leave not just refreshed, but transformed. What made this postpartum season my best yet? It’s more than frozen meals and napping (though those help). For the first time, I open up about something I've never shared on this podcast: a raw, vulnerable look at the emotional wiring that kept me stuck in people-pleasing, and how I'm finally breaking free.
You’ll hear the story behind the circuit in my brain that stole my peace… and the powerful tools I discovered to rewire it. We’re talking about Emotional Brain Training (EBT), the science-backed system that’s changing how I approach health, stress, and even spirituality.
I also tackle something rarely talked about in wellness spaces: the intersection of faith and healing — not religion, but spirituality as a vital part of personal transformation.
If you’ve ever felt like you “know what to do” but still sabotage your progress… if you’ve struggled with stress eating, snapping at loved ones, or just feeling like you’re not you anymore… this episode might be the wake-up call (and relief) you didn’t know you needed.
Come for the postpartum update — stay for the truth bomb that might just set you free.
Video Version of Pastor's Message
Dr. Laurel Mellin's Episode
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
Are you unknowingly walking the path to type 2 diabetes? In this episode of the Reshape Your Health podcast, we dive into the hidden warning signs of insulin resistance with Dr. Ahmet Ergin, a leading endocrinologist and founder of SugarMD. With pre-diabetes and diabetes rising at an alarming rate, too many people are stuck in a failing healthcare system that treats symptoms—not root causes.
If left unaddressed, insulin resistance can silently damage your metabolism, energy, and long-term health. But it doesn’t have to be that way!
Dr. Ergin reveals what your doctor might not be telling you—and why early detection and lifestyle changes can be the difference between thriving and chronic disease. From fasting and fitness to supplements and support systems, this episode is packed with practical, proven strategies that go beyond prescriptions.
If you're ready to take back control of your health before it's too late, don’t miss this empowering conversation.
Resources From The Guest
Sugar MD’s Website
Sugar MD’s Facebook
Sugar MD’s Instagram
Sugar MD’s YouTube
Sugar MD’s Linkedin
Sugar MD’s X.com (formerly Twitter)
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
Pregnancy is a powerful journey—and your fitness can support you every step of the way.
In this episode of Reshape Your Health, we talk with Gina Conley, founder of MamasteFit, to uncover the real truth about working out before, during, and after pregnancy. If you’re confused about what’s safe, unsure how to stay strong through all the changes, or overwhelmed by recovery after birth—this episode is for you.
We explore why neglecting fitness during pregnancy can lead to unnecessary pain, poor posture, and longer recovery times. Gina shares why core strength, breath work, and pelvic floor training aren’t just “nice to have”—they’re essential for a smoother pregnancy, delivery, and postpartum healing.
You’ll learn the surprising ways fitness impacts your baby’s position, how to prepare your body for birth (whether vaginal or C-section), and what most people get wrong about postpartum recovery.
Don’t miss this conversation—it could change the way you prepare for pregnancy and beyond.
Resources From The Guest
Gina’s Website
Gina’s Instagram
Gina’s YouTube
Gina’s Podcast
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
Feeling off but can't pinpoint why? It might be perimenopause.
In this episode, we sit down with hormone specialist and functional practitioner Becca Chilczenkowski to unpack the misunderstood world of perimenopause. If you're a woman in your late 30s or 40s struggling with weight gain, bloating, fatigue, or mood swings—and not getting real answers from your doctor—this conversation is for you.
We explore the hidden hormonal shifts behind these symptoms, the cost of ignoring them, and the foundational lifestyle changes that actually move the needle. From exercise and nutrition to stress and hormone replacement therapy, Becca shares what she wishes she knew sooner—and how you can avoid the years of confusion and discomfort she endured.
Don’t settle for feeling “off.” Tune in to gain clarity, feel empowered, and take back control of your health!
Resources From The Guest
Becca’s Website
Becca’s Instagram
Becca’s Facebook
Becca’s YouTube
Becca’s TikTok
Becca’s Podcast
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
Burnout doesn’t just drain your energy—it can derail your health, career, and relationships.
In this episode, we sit down with Angela Foster, a former corporate lawyer who hit rock bottom before rebuilding her life through science-backed wellness strategies. Now an award-winning nutritionist and expert in women’s health optimization, Angela shares what most high-achieving women miss when trying to “push through” stress.
We unpack how chronic stress impacts your hormones, heart rate variability, and long-term health—and why recovery isn’t a luxury, it’s a necessity. Angela gives actionable tools to protect your energy, explains how caffeine could be working against you, and reveals why aligning your values might be the key to sustainable health.
If you’re doing all the right things but still feeling burned out, this episode will help you connect the dots—and reset before your body forces you to.
Resources From The Guest
Angela’s Website
Angela’s Instagram
Angela’s Facebook
Morpheus - for morning HRV tracking and optimized training
Elite HRV - HRV, Breathwork
FirstBeat - the medical-grade device used for assessments
The Superwoman Health Quiz
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
Are you a high-achieving woman in midlife feeling stuck in the cycle of yo-yo dieting, low energy, and restless nights—despite doing everything right?
In our latest episode, we sits down with Holly Bertone, a former FBI Chief of Staff turned Certified Holistic Health Coach, to uncover why traditional approaches to health fail so many women—and what to do instead.
Holly shares how her own health crises, including breast cancer and autoimmune disease, forced her to rewrite the script on wellness. She reveals the hidden reasons your health habits may be sabotaging your success and introduces her powerful Rocky Framework for creating sustainable change.
If you’ve been chasing quick fixes or relying on willpower alone, this conversation is your wake-up call.
You’ll walk away with a new perspective on emotional eating, how childhood patterns influence adult behaviors, and how to reclaim control of your health by aligning with your future self.
Don’t miss this chance to hear the comeback story that could inspire your own!
Resources From The Guest
Holly’s Website
Holly’s Instagram
Holly’s Podcast: Your Midlife Comeback Story Podcast
Holly’s "What’s Your Secret Craving Type?" Quiz
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
Follow along as I share exactly how I'm losing the baby weight. The first 20 pounds melted off, the last 20 pounds? That's where the rubber meets the road. I'm sharing all the goods! Think of these bite-sized stories on my Instagram/Facebook accounts as self-coaching/weight loss journal. I know you'll find some valuable insights from them. To catch up, just watch the "mindset tips" and "Q&A" highlight reels on my IG account.
Instagram: @drmorgannolte - https://www.instagram.com/drmorgannolte/
Faebook: @drmorgannolte - https://www.facebook.com/drmorgannolte
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
Are you a high-achiever who feels like no success is ever enough? Struggling with perfectionism, pressure, or self-sabotage — but not sure why you can’t move past it?
In our latest episode, we interview Chris Janssen, MA, BCC, a leading results coach and author of Grace Yourself: How to Show Up for the Sober Life You Want. We dive into the hidden struggles high performers face, like unnoticed emotional wounds and limiting beliefs that quietly derail progress.
Left unaddressed, these patterns can lead to burnout, addiction, and deep dissatisfaction. But change is possible — and it starts with understanding the real root of the problem.
If you're ready to break free from old patterns and build a life rooted in true self-worth, this conversation is for you!
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We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From The Guest
Chris Janssen's Website
Chris Janssen's Facebook
Chris Janssen's Instagram
Chris Janssen's Amazon
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
If you’ve ever felt like you’re doing everything right—eating well, working out, staying busy—but still can’t seem to lose weight or feel your best, stress could be the hidden culprit. In this powerful episode, we sit down with fitness coach and founder of MFit Workouts, Molly McNamee, to uncover how chronic stress silently sabotages your health, metabolism, and weight loss efforts—especially for women already experiencing hormonal and lifestyle changes.
Molly opens up about her own battle with anxiety and weight fluctuations, and how she discovered that managing stress was the missing link. We dive into the different types of stress, how it physically manifests in the body, and why traditional workouts might be making things worse—not better.
You’ll learn how stress affects everything from your digestion to your food choices, and why balancing strength training with rest and recovery is essential for long-term results. If you’ve been stuck in a cycle of burnout, bloating, or stalled progress, this episode offers a fresh, science-backed perspective—and small, doable changes that can truly shift your health.
Listen now to discover how calming your nervous system could be the key to finally feeling and looking your best.
Resources From The Guest
Molly's Website
Molly's Instagram
Molly's Facebook
Molly's LinkedIn
Subscribe & Review
Subscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
In this powerful episode, we sit down with Heather Heynen, a Licensed Professional Counselor who deeply understands emotional eating—both professionally and personally. Together, we unpack the hidden triggers behind emotional and binge eating, why evenings are often the hardest, and how unchecked stress and self-sabotage can quietly derail your health goals.
If you've ever felt stuck in the cycle of eating to cope—then beating yourself up for it—this conversation will hit home.
Heather brings 20+ years of clinical experience and her personal story of overcoming anxiety, binge eating, and restrictive dieting. She shares practical tools like urge surfing, gratitude practice, and emotional regulation strategies to help you finally stop white-knuckling your way through food struggles.
You'll also learn about “hidden hungers” and how emotional weight might be showing up as physical weight.
Don’t wait for another Monday to get a handle on your habits. Tune in now to discover how to break free from the patterns that are holding you back—and start building a healthier, more confident relationship with food.
Resources From The Guest
Heather’s Website
Heather’s Instagram
Heather’s Recipe Instagram
Heather’s Facebook
Heather’s Podcast
Heather’s Blog
Subscribe & Review
Subscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
What if the symptoms you’re battling aren’t just physical…but energetic?
In our latest episode, Hope Pedraza—a Functional Diagnostic Nutrition Practitioner, Certified Holistic Nutritionist, Reiki Practitioner, Human Design guide, and founder of inBalance—shares how she helps female entrepreneurs and leaders optimize their energy and wellbeing through functional labs, subconscious reprogramming, and energetics.
Hope reveals how emotional blocks can manifest as physical symptoms, why mineral imbalances may be sabotaging your energy and thyroid health, and how aligning with your unique energetic blueprint can prevent burnout.
Ignoring this side of health may keep you in a cycle of short-term fixes and recurring symptoms. But tuning into this episode could be the shift that finally moves the needle—not just for your body, but for your work and purpose too.
Get ready for an eye-opening, mind-expanding, and practical conversation that bridges science and soul. 🎧✨
Resources From The Guest
Hope's Website
Hope's Instagram
Hope's Facebook
Hope's LinkedIn
Hope's YouTube
Subscribe & Review
Subscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
Ever feel like you're stuck in the same cycle, unable to make lasting changes in your health and fitness? You’re not alone.
Many women struggle to prioritize themselves amid family, work, and other life responsibilities, leading to frustration, burnout, and a loss of personal identity. But what if the secret to transformation isn’t just diet and exercise—but a complete shift in mindset?
In this episode, Melissa Vogel, fitness expert and host of the Bomb Life Podcast, reveals why mindset must come first, how to reshape your identity for sustainable success, and the powerful role of vision boards, journaling, and visualization techniques.
Learn how to break free from quick-fix diets, reframe failure as a stepping stone, and build a lifestyle that truly supports your goals. If you’re tired of feeling stuck and want real, lasting change, this episode is for you!
Resources From The Guest
Melissa's Website
Melissa's YouTube
Melissa's Instagram
Melissa's Facebook
Melissa's Podcast
Subscribe & Review
Subscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
Do you ever feel trapped by habits or attachments that seem impossible to break? What if the struggles you face—whether addiction, unhealthy attachments, or self-doubt—aren’t just problems to solve, but signs of a deeper transformation waiting to happen?
In this episode, you'll learn from bestselling author, psychotherapist, and Enneagram expert Ian Morgan Cron to explore the unexpected power of the 12 steps—not just for addiction recovery, but for anyone seeking lasting personal and spiritual growth.
Ian shares his own battle with addiction and the surprising ways the 12 steps can help break free from limiting beliefs, shame, and the false self that holds you back. He also dives into faith, misconceptions about spirituality, and why surrendering to a higher power is crucial for real change. Plus, you'll learn how the Enneagram can be a powerful tool for self-discovery and personal development.
If you don’t confront these struggles, they may continue to shape your choices, relationships, and well-being. But there’s a way forward. Listen now to discover how the 12 steps—and a new understanding of yourself—can lead to true transformation.
Resources From The Guest
Ian Morgan Cron’s Website
Ian Morgan Cron’s Instagram
Ian Morgan Cron’s Twitter
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
Have you ever struggled with making excuses, especially when it comes to your health, finances, or relationships? Or maybe you've been trying to build better habits but just can't seem to stay disciplined?
If so, you're not alone. But here's the good news: discipline is a skill you can develop.
In this week's episode of the Reshape Your Health Podcast, we're diving into the powerful quote that inspired me to focus on discipline for the year:
"Excuses make today easier, but tomorrow harder. Discipline makes today harder, but tomorrow easier."
In this episode, I’m breaking down why discipline is your secret weapon for long-term success and how simple actions, when compounded, can make a massive difference in your health, finances, relationships, and overall well-being.
🔑 Here’s a sneak peek of what you’ll learn in this episode:
- How giving up a $5 coffee habit three times a week could save you $780 per year (and over $7,000 in 10 years).
- The surprising health benefits of swapping out one donut a week (spoiler: you could save 1.38 pounds of sugar a year!)
- How 90 minutes of walking a week (even while working!) adds up to 234 hours of walking in a year—9.75 full days of walking.
- Practical tips for building more discipline in your daily life, whether it’s in your health, finances, or relationships.
- How developing a discipline mindset can change how you tackle long-term goals and set your future self up for success.
Listen to the full episode now and get motivated to take small steps today that will lead to big changes tomorrow.
Subscribe & Review
Subscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
Are you struggling with cravings, weight gain, or feeling stuck in a cycle of unhealthy eating? In this episode, Daniel Trevor, author of Unholy Trinity: How Carbs, Sugars & Oils Make Us Fat, Sick & Addicted—And How to Escape Their Grip, shares his eye-opening journey from surviving a heart attack to becoming a wellness warrior.
We dive deep into the hidden dangers of modern diets, exploring how carbs, sugars, and oils are not just harming your body, but also fueling addiction that’s hard to break. Daniel reveals why these ingredients are so addictive and the devastating impact they have on your health if you don’t make a change.
If you’ve been feeling trapped by cravings or stuck in a cycle of poor health choices, this episode is for you! Daniel offers practical strategies to break free from food addiction, regain your energy, and reclaim control over your life.
Listen now to discover how to escape the grip of these harmful ingredients and start your own transformation!
Resources From The Guest
Daniel Trevor's Website
Subscribe & Review
Subscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
Late-night snacking and overeating—this is my personal bad habit, and I know so many people struggle with it too.
In this episode, we dive into why those cravings hit so hard at night and the hidden habits keeping you stuck.
Discover how late-night eating impacts your metabolism, weight, and overall health—and what you can do to break the cycle. If you’re tired of waking up feeling frustrated and sluggish, this episode will give you the practical strategies you need to regain control.
Tune in to learn how to stop mindless snacking, curb cravings, and finally build habits that support your health goals.
Subscribe & Review
Subscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
Feeling stuck and ready to give up on your goals? You're not alone.
Hitting a wall in your progress can be frustrating, leading to doubt, disappointment, and the temptation to quit. But what if giving up now means missing out on the success that's just around the corner?
In this episode, we’re diving into the mindset shifts and practical strategies that will help you push through obstacles, regain motivation, and stay on track—even when it feels impossible.
If you’re struggling to stay committed, this episode is exactly what you need to keep going.
Subscribe & Review
Subscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
Struggling to lower your blood sugar and manage weight? You’re not alone, and the solution might be simpler than you think—once you understand your data. In this episode, I dive into why tracking your food and blood sugar is important for managing insulin resistance and preventing type 2 diabetes. But how do you get started? I answer a listener’s question on the best apps for carb tracking, like Carb Manager and MyFitnessPal, and share insights on setting up your app for success.
The key to sustainable change? Understanding your numbers, from fasting glucose to hemoglobin A1C, and adjusting your diet accordingly. I explain how to build a personalized nutrition plan for three key goals: maintaining, preventing, or reversing insulin resistance—especially if you're over 50. I also discuss why simply eating less and moving more isn’t enough, and why embracing your health data is a game-changer.
If you’re tired of conflicting diet advice and want a step-by-step plan to optimize your health, this episode is for you. Tune in and take control of your blood sugar with clarity and confidence! Have questions?
Send them in—we’ll answer them in a future episode! Tune in now!
Subscribe & Review
Subscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
How can you expect to reach your most important goals—whether it's improving your health, being present for your family, or performing at your best—if you're constantly feeling mentally drained, distracted, and unfocused? The truth is, no amount of dieting, exercise, or sleep will truly transform your health if your mindset and mental energy are working against you.
In this episode, you'll learn six unexpected ways to boost your mental energy—starting today. These are simple, actionable shifts that will help you avoid burnout, stay focused, and develop the persistence needed to reach your goals faster and with less struggle. You'll also learn why ignoring these mindset strategies could make your health journey feel harder than it needs to be—especially as you age.
If you're ready to stop self-sabotaging and start showing up as the best version of yourself, this episode is a must-listen. Tune in now!
Subscribe & Review
Subscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
Struggling to reach your wellness goals? You might be unknowingly sabotaging your progress.
In this episode, we uncover hidden habits that could be holding you back and share actionable tips to stay on track.
Small changes can make a big difference—let’s break through the barriers together!
Subscribe & Review
Subscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
Learn the most powerful strategy to build consistency and stick with any habit, no matter how challenging.
In this episode, I offer practical, actionable insights to help you stay on track, overcome common obstacles, stay motivated, and make lasting changes with ease.
Subscribe & Review
Subscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
Consistency is the secret to achieving your fitness goals, but staying on track can be a challenge.
In this episode, we explore 10+ powerful strategies to help you build and maintain a regular exercise routine.
Learn how to set realistic goals, create habits that stick, and overcome common barriers like lack of time or motivation.
Whether you're just starting out or looking to take your workouts to the next level, these tips will help you stay committed and inspired on your fitness journey
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
Have a question you want answered on the podcast? Send us a text!
In this episode, we explore everyday habits that could be stalling your blood sugar control and weight loss progress.
Get practical tips and expert insights on how small changes can make a big impact on your health and fitness goals.
Subscribe & Review
Subscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode
Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast
Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast
Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast
Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast
Have a question? Email us at: support@zivli.com
In this episode, I’m sharing my 10 intentions for 2025 aimed at nurturing my mental, emotional, and spiritual well-being.
As we reflect on the past year and prepare for the year ahead, I explore how setting clear intentions can help create a stronger sense of balance, resilience, and personal growth.
From practicing mindfulness to fostering deeper emotional awareness, I walk you through each of my intentions and the steps I’m taking to support a more fulfilling and aligned life.
Subscribe & Review
Subscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode
Join Zivli
Test Your Insulin at Home
Free Low Insulin Food Guide
Have a question? Email us at: support@zivli.com
In this episode, we continue diving deep into setting meaningful and actionable physical health goals for the new year. We begin by assessing where you currently stand, then guide you through envisioning your ideal health and creating a clear, actionable roadmap to achieve your goals for 2025. With practical strategies and insights, we help you build a foundation for sustained progress and lasting well-being.
Subscribe & Review
Subscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode
Join Zivli
Test Your Insulin at Home
Free Low Insulin Food Guide
Have a question? Email us at: support@zivli.com
This episode walks you through setting and achieving your 2025 goals, providing a clear and actionable framework for success. From defining meaningful objectives and conducting a thorough self-assessment to finding mentors, accessing valuable resources, building a detailed action plan, and staying accountable, you'll gain all the tools and insights needed to make 2025 your most successful and fulfilling year yet.
Subscribe & Review
Subscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode
Join Zivli
Test Your Insulin at Home
Free Low Insulin Food Guide
Have a question? Email us at: support@zivli.com
Overwhelmed and struggling to keep up with your to-do list? You’re not alone. In this episode, we share simple, practical strategies to help you regain focus, reduce stress, and take control of your day. From setting the right morning mindset to overcoming daily obstacles, these tips will empower you to tackle your goals with confidence and clarity. Tune in to discover how small changes can make a big difference in your productivity and peace of mind
Subscribe & Review
Subscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode
Join Zivli
Test Your Insulin at Home
Free Low Insulin Food Guide
Have a question? Email us at: support@zivli.com
In this episode, we’ll explore simple, effective strategies to help you enjoy festive meals without overindulging. Discover how to handle cravings, stay mindful in social settings, and manage the emotional triggers that often come with the season. Whether you're looking for balance or just want to feel in control, these tips will help you stay on track while still savoring the holiday cheer.
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In this episode, Dr. Judy Ho, a triple board-certified clinical and forensic neuropsychologist, author, and tenured associate professor at Pepperdine University, delves into the profound impact of attachment theory on mental health, self-talk, and relationships.
Dr. Ho explains how early childhood experiences shape our inner dialogue and provides actionable insights on how to move from insecure to secure attachment, both for ourselves and in our relationships with others.
We explore the four attachment styles, the power of self-compassion, and practical exercises to rewire negative thought patterns. Dr. Ho also shares valuable strategies for parents on balancing independence and connection with their children and how to prioritize self-awareness, energy, and well-being.
Dr. Ho’s most recent book, The New Rules of Attachment, offers a roadmap for healing insecure attachment styles at any age to optimize well-being, career success, and personal relationships.
Learn more about Dr. Judy Ho and her work at drjudyho.com.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
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In this episode, we dive into practical tips for managing blood sugar levels throughout the holiday season—a time filled with sugary treats, carbohydrate-rich meals, and tempting snacks. Learn five tips to keep your blood sugar steady while still enjoying the festivities. Whether you’re looking to avoid energy crashes, support your health goals, or simply make mindful choices, these tips will empower you to navigate holiday eating without sacrificing flavor or fun.
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In this episode, we dive into the signs of burnout and how to recognize when stress is turning into something more serious. Discover quick, practical tips to help you regain control, set boundaries, and prioritize self-care before burnout takes hold. Listen in for advice on taking small steps that can make a big difference.
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In this mindset tip episode, I’m sharing with you my 17-week pregnancy update and everything I've learned so far to manage weight gain, blood sugar, and healthy habits.
This time around, things are different! I’m sharing the unexpected changes I've noticed compared to my first two pregnancies and my secrets for managing healthy weight gain and avoiding common complications like gestational diabetes.
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In this episode, I open up about my personal journey with emotional eating—those times when I keep eating even though I’m full or reach for snacks late at night. I’ll break down the emotional triggers behind it, like stress, anxiety, and fatigue, and how I’ve learned to recognize the real reason I’m overeating: a craving for peace and calm.
I share the strategies that have helped me shift my mindset and routines, from changing my environment to finding healthier ways to manage my emotions. This episode isn’t just about food—it’s about understanding the deeper causes behind any behavior that’s holding you back.
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Struggling to resist food temptations, especially during the holidays or social events?
In this latest mindset episode, I'll share 3 practical tips to help you reduce cravings and avoid overeating carbs. From gracefully turning down food without offending loved ones to strategies for managing tempting snacks at home and when dining out—these tips will empower you to stay in control of your food choices.
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Ever felt like you were at your breaking point, yet still had to keep it all together? In this raw and heartfelt episode, Dr. Morgan Nolte opens up about a recent emotional breakdown that shook her to the core — and the unexpected lessons she uncovered in the process.
From balancing the chaos of family life to the power of vulnerability, Morgan reveals how acknowledging your emotions can be the first step toward healing.
Tune in for practical coping strategies, including journaling and shifting your focus to personal growth, plus a candid conversation about the importance of community and asking for help when you need it most.
It's a powerful reminder that sometimes, it’s okay to not have it all figured out.
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Have you ever felt like you're falling behind because of what you see on social media?
In this episode of Reshape Your Health, Dr. Morgan Nolte dives deep into how comparison steals our joy and how shifting your focus can change everything. Drawing from the book "The Gap and the Gain" by Dan Sullivan, she reveals why it's so easy to get trapped in judgment and self-doubt—and how to break free.
Learn practical tips to recognize your wins, challenge negative thoughts, and foster positivity, whether you're parenting, building relationships, or just trying to stay true to yourself. Ready to reshape how you see yourself? Tune in!
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What if the key to unlocking your true potential lies in embracing discomfort?
In our latest mindset episode, Dr. Morgan Nolte reveals the surprising power of stepping into the learning zone and how it can transform your life. She shares her personal journey, uncovering the secrets to managing emotions, shifting your mindset, and using meditation to boost self-awareness.
Why do we need both positive and negative emotions to grow? How can patience become your greatest ally? Find out as Dr. Nolte offers practical tips to help you thrive in the face of discomfort and build a more mindful, fulfilling life.
Don't miss this eye-opening discussion!
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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Ever wonder how much power your mindset has over your health?
In this episode, Dr. Morgan Nolte interviews Certified Integrative Nutrition Health Coaches Aly French and Erica Stein, who share their transformative journeys. Aly reveals how a rare sarcoma diagnosis reshaped her approach to nutrition and healing, while Erica opens up about her path to self-love and weight loss.
From conquering emotional eating to understanding cravings, they dive into the importance of mindfulness, hydration, and listening to your body’s needs.
Discover how even the smallest mindset shifts can break unhealthy habits, build balance, and transform your relationship with food and your body!
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Subscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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What if the secret to weight loss and reversing pre-diabetes lies not just in diet and exercise?
In this episode, Zivli member Beth shares her inspiring journey of losing weight and reversing prediabetes. After countless diets, Beth finally unlocked the keys to success with the Zivli program. Learn how understanding insulin resistance and prioritizing protein helped her conquer cravings and regain control over her health.
After years of trying various diets, Beth finally found success with the Zivli program, where she learned the crucial role of insulin resistance and protein in managing cravings. But it wasn't just about the food—Beth dives into how mindset and a personal faith formula played a pivotal role in her success.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
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In this eye-opening episode of the Reshape Your Health podcast, Dr. Morgan Nolte dives deep into the real-life experiences of Zivli members Marcia and Ken.
Discover how they overcame years of weight loss struggles, why they chose to join Zivli, and the incredible results they’ve achieved. From the power of mindset to the critical role of quality nutrition, Marcia and Ken share their insights on what truly works.
They also reveal the unexpected benefits of exercise and the remarkable health improvements they've seen. Tune in to learn how a supportive community can be the game-changer in your health journey—and why Marcia and Ken are encouraging everyone to take the leap toward a healthier life.
Could their story be the inspiration you need? Watch now to find out!
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
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Ever wonder why so many of us struggle to take the first step toward better health?
In this eye-opening episode, Dr. Morgan Nolte and Dr. Lydia Spirawk, PT, DPT dive deep into the common excuses and limiting beliefs that keep us stuck in unhealthy habits. From feeling overwhelmed to endlessly Googling for answers, they reveal the real reasons we hesitate—and how to overcome them.
Discover why waiting to feel "ready" might be holding you back and how committing to your health now can transform your life. Plus, learn why a structured program could be the key to your success.
Don’t miss this episode—your future self will thank you!
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode
Join Zivli
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Free Low Insulin Food Guide
Register for the FREE Blood Sugar Boot Camp
Book a Zivli Discovery CallRegister for the FREE Blood Sugar Boot Camp at https://www.zivli.com/bootcamp?el=podcast
In this episode, Dr. Morgan Nolte and Chris dive deep into the intricate web of values, boundaries, and attachments that shape our lives. Join them as Chris candidly shares her personal journey, revealing how her attachments influence her ability to prioritize health and wellness goals.
Together, they explore the often-overlooked concept of the martyr identity—how it can lead to feelings of resentment and diminish self-worth.
This conversation emphasizes the critical need for managing activities and energy through intentional decision-making and well-defined boundaries. Dr. Nolte and Chris discuss the creation of a personal faith formula and the cognitive dissonance that arises when our lived experiences clash with our aspirations.
Tune in to discover how to set boundaries that foster inspiration, prevent burnout, and ultimately lead to a more fulfilling life!
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode
Join Zivli
Test Your Insulin at Home
Free Low Insulin Food Guide
Register for the FREE Blood Sugar Boot Camp
Book a Zivli Discovery CallRegister for the FREE Blood Sugar Boot Camp at https://www.zivli.com/bootcamp?el=podcast
Ever wondered what’s holding you back from making lasting lifestyle changes?
In today's episode, I talk with one of our Zivli health coaches, Dr. Lydia Spirawk about the real obstacles people face when considering joining the Zivli program.
Discover why fear, past failures, and discomfort might be stopping you, and learn how a values audit could be the key to aligning your actions with your core beliefs.
In this eye-opening discussion, you'll uncover:
Why Fear and Past Failures Matter: Learn how past experiences and fear of failure could be holding you back.
The Power of Personal Responsibility: Discover how embracing responsibility and overcoming fear can propel you towards your health goals.
The Role of a Values Audit: Understand how aligning your actions with your core values can help manage your time and energy more effectively.
Embracing Discomfort for Growth: Find out why stepping out of your comfort zone is crucial for personal growth and change.
Managing Overwhelm: Get a preview of how to address the common feeling of being overwhelmed when considering new health programs.
Don’t miss out on this transformative conversation!
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode
Join Zivli
Test Your Insulin at Home
Free Low Insulin Food Guide
Register for the FREE Blood Sugar Boot Camp
Book a Zivli Discovery CallRegister for the FREE Blood Sugar Boot Camp at https://www.zivli.com/bootcamp?el=podcast
Curious about how to make intermittent fasting work for you? In this episode, Dr. Morgan Nolte sits down with Chris to dive deep into her personal journey with coaching, weight loss, and intermittent fasting. 🚀
Highlights Include:
- The Power of Mindset: Why your mental approach could be the key to unlocking your fasting success.
- Sleep & Stress Management: How quality rest and managing stress can supercharge your health and weight loss goals.
- Intermittent Fasting Insights: Explore the mental and physical challenges of fasting and learn strategies to overcome them.
- Modified Fasting Schedules: Find out how adjusting your fasting routine can make it more sustainable and effective.
- Creating a Winning Weekly Schedule: Learn how aligning your schedule with your personal values and goals can set you up for long-term success.
Join us for an insightful conversation that blends practical strategies with real-life experiences.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode
Join Zivli
Test Your Insulin at Home
Free Low Insulin Food Guide
Register for the FREE Blood Sugar Boot Camp
Book a Zivli Discovery CallRegister for the FREE Blood Sugar Boot Camp at https://www.zivli.com/bootcamp?el=podcast
Are you ready to take control of your health and kick diabetes to the curb? Join Dr. Morgan Nolte as she unveils the powerful Zivli Diabetes Prevention and Reversal Program. This revolutionary program isn’t just about managing your health—it’s about transforming it.
With a focus on preventing and reversing insulin resistance, the Zivli program offers an in-depth online course that covers everything from nutrition and intermittent fasting to stress management and physical activity.
In this episode, you'll learn:
- The 5 choices we ask every Zivli member to make to ensure your success.
- How the Zivli program tackles insulin resistance, the root cause of diabetes.
- What’s included in the comprehensive online course, plus the benefits of lifetime access.
- The power of live Q&A sessions, group coaching calls, and accountability pods for your success.
- How to register for our FREE (fully updated) Blood Sugar Boot Camp.
Tune in to find out how this transformative program values growth, authenticity, persistence, integrity, and commitment—and how you can be part of it. Your path to a healthier you starts here!
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
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Book a Zivli Discovery Call
Draft Letter of Medical Necessity
In this episode, Chris talks about improving her mindset and goal-setting as she navigates feelings of overwhelm in her professional life. She also discussed the challenges of balancing health goals with relationships, and how external factors impact her choices.
The conversation emphasizes the importance of setting boundaries, prioritizing joy, and finding balance in daily life. Homework includes designing an ideal schedule, keeping a food log, and working on boundaries.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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In this video, Tracy shares her inspiring weight loss journey and the changes she made to improve her health.
After learning about the connection between sugar and dementia, she joined Zivli so that she could do all she can to maintain her cognitive health. She also wanted to be healthy for her grandkids and to take care of her dad.
Tracy worked on all pillars of health, including nutrition, movement, stress, and mindset, with the mindset component being the most impactful. It helped her create a definite purpose and develop a positive outlook.
Overcoming limiting thoughts, she adopted new habits such as exercise and fasting. As a result, Tracy lost 50 pounds, improved her energy levels, and reduced her medication.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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In this episode, Zivli member, Chris talks about her weight loss and health journey. We talk about how it is critical to see improvements rather than deficits, how to let go of attachment to the scale, and how to reframe negative self-talk. The challenges of feeling busy and its impact on eating habits are also explored.
Emphasis is placed on planning dinners, particularly for those who struggle with decision fatigue in the evenings. Strategies such as using a recipe bank and batch cooking suggested to simplify meal planning.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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In this week’s new episode, I had the incredible opportunity to be interviewed by Casey Ruff, podcast host of Boundless Body Radio, a trainer and also a nutrition coach.
In our conversation, we discussed the importance of a proactive approach to health and the need to address insulin resistance and inflammation. We also highlighted the significance of mindset in achieving health goals, prioritizing sleep, and proper nutrition.
Join us as we explore these essential topics and share valuable insights to help you on your journey to optimal health and well-being.
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In this new episode, Chris, a Zivli Member, discusses her life-changing experiences with mindset adjustments, goal-setting, and weight control in this episode. Her narrative is full of realistic struggles and victories that provide insightful lessons for listeners to apply to any point in their own travels.
They discuss the value of consistency, practical stress-reduction strategies, and making decisions with one's future self in mind throughout this talk. Their discussion offers practical advice that you may use to make long-lasting changes in your daily life.
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Join functional health coach Lori Balue, A-CFHC, as she shares her motivational story of reversing pre-diabetes, losing 100 pounds, and improving her gut health. Eating real, complete meals and staying away from processed foods that are loaded with chemicals and additives is something Lori encourages.
Lori highlights the need to cut back on carbs and put more of the focus on healthy fats and proteins as she discusses the differences between the paleo and keto diets. Lori analyzes the effects of food sensitivity, the need to monitor macronutrients in order to reset metabolism and aid in weight loss.
Throughout this conversation, Lori shares the importance of gut health, the effect of processed foods on hunger, the role of protein in weight reduction and muscle growth, the advantages of fasting, and the significance of meal timing. She further explains the value of individualized diet plans and the possible risks associated with specific weight-loss procedures.
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In this episode, Josh Dech, a paramedic and holistic nutrition expert focusing on gut health, talks about the increasing prevalence of gut-related issues, the effects of pesticides and chemicals on gut health, and the significance of nutrition and fiber in maintaining a gut.
Josh explains his method for aiding individuals with gut problems which involves eliminating toxins, replenishing nutrients, restoring the gut microbiome, healing inflamed tissues, and boosting the immune system. He also discusses the importance of consuming foods and the potential repercussions of consuming conventionally farmed meat.
Throughout this conversation, Josh Dech delves into aspects concerning gut health, such as glyphosate's impact on meat consumption, fasting strategies, detoxification procedures, and reintroducing beneficial bacteria to the gut.
Additionally, he addresses the challenges posed by society’s toxin-laden environment.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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Dirty Dozen & Clean 15 Lists
In this episode, Dr. Sherry Price discusses alcohol and habit change, sharing her personal journey from heavy drinking to intentional alcohol use. She emphasizes the importance of self-awareness and understanding the emotions driving drinking behavior, highlighting the need to address shame and find methods that align with individual goals.
Dr. Price underscores the role of cognitive and emotional management in changing habits, offering strategies such as counting drinks, identifying emotions, and finding alternative ways to cope with anger.
The conversation delves into the emotional and cognitive aspects of habit change, focusing on alcohol and sugar consumption.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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Free Low Insulin Food Guide
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Health, Habits, and Epic Living Podcast
Dr. Sherry’s Website
Dr. Sherry’s Instagram
Are you curious about the latest advancements in weight loss medications and their impact on your metabolic health? In this episode, Dr. Paul Kolodzik shares his expert insights on the use of semaglutide and other weight loss medications.
Learn about the benefits and potential side effects of semaglutide, with Dr. Kolodzik emphasizing the importance of using low doses for effective results. Discover why low-carb diets, intermittent fasting, and strength training are crucial for sustaining weight loss and improving metabolic health.
Understand the significance of adopting a preventive approach to health care, focusing on lifestyle modifications and the appropriate use of medications.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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The Continuous Glucose Monitor Revolution Book
Metabolic MDs Website
In this episode, Christa Biegler, a registered dietitian, talks about food sensitivities and gut health. She clarifies the differences between allergies, intolerances, and sensitivities, highlighting how crucial gut health is for overall well-being. The conversation touches on the significant roles that stress, digestion, and dysbiosis play in food sensitivities.
Christa underscores the importance of a holistic approach to maintaining a healthy gut. She offers practical solutions like incorporating probiotics, fermented foods, and fiber into your diet. They also discuss the impact of antibiotics on the microbiome and why it's essential to restore gut health after taking antibiotics.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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Christa Biegler’s Website
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The Less Stressed Life with Christa Biegler
In this episode, Dr. Morgan Nolte interviews Betty, a physical therapist living with osteoporosis, to discuss her personal journey and insights on maintaining bone health. Betty opens up about her diagnosis and the alternative treatments she's explored, stressing the importance of understanding medications, incorporating exercise, and maintaining proper alignment to prevent falls.
Throughout the conversation, Betty discusses various topics, including the role of DEXA scans in diagnosing osteoporosis, understanding bone strength and quality, and the primary objectives of osteoporosis treatment. Betty generously shares valuable resources and practical exercises designed to improve bone health.
Betty discusses effective techniques to enhance bone health and prevent osteoporosis, emphasizing the significance of alignment, balance, and resistance exercises in keeping bones strong. She also offers practical tips for integrating these exercises into everyday routines and highlights the benefits of using Nordic walking poles. Betty concludes the episode with an encouraging message for listeners to take charge of their bone health and continue enjoying their favorite activities.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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Slides for This Presentation
Join Dr. Morgan Nolte and Dr. Ashley Lucas in this insightful conversation about overcoming weight loss plateaus. They dive into the different types of plateaus people experience, categorizing them into psychological/mental/emotional plateaus and metabolic/physical/physiological plateaus.
On the metabolic side, they explore the body's adaptation to diet and exercise, the consequences of chronic under-eating, muscle loss, and the subtle return of old habits. They emphasize the importance of self-reflection and self-accountability, along with building a resilient mindset to push through these physical barriers.
Throughout the conversation, they also highlight the need to address both physical and mental aspects to effectively break through weight loss plateaus. Changes in diet, stress levels, sleep patterns, and exercise routines can all play a role in hitting a plateau. The importance of hydration, food quality, and macronutrient balance are highlighted as crucial elements in overcoming these challenges.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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PHD Weight Loss
Dr. Ashley Lucas’s Instagram
In this episode, Alicia McLucas discusses behavior change, habit formation, and mindfulness practices. Alicia shares her inspiring journey of reversing type 2 diabetes through behavior modification and nutrition.
Alicia discusses topics such as identifying personal values, reducing stress through mindfulness, and overcoming emotional eating. This conversation addresses the profound impact of stress on behavior change and the importance of mindfulness in stress management.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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Alicia McLucas’ Instagram
Alicia McLucas’ Website
In this conversation, we delve deep into the multifaceted concept of health and how it is perceived in modern society. We examine the profound impact that external influences—such as societal norms, media portrayals, and cultural expectations—have on our understanding of health and well-being.
Dr. Parikh highlights how these diverse approaches can complement each other to offer a more comprehensive and effective pathway to health. By blending the best of both worlds, we can achieve a more balanced and holistic approach to wellness.
In this episode, you’ll learn the importance of spiritual, mental, and emotional health. These often-overlooked aspects are crucial to our overall well-being and can significantly influence our physical health. Understanding and nurturing these dimensions can lead to a more fulfilling and healthier life.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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Dr. Parikh's Website
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Dr. Parikh's Book
Join us for an enlightening discussion with Dr. William Davis as he talks about the importance of gut health and the microbiome in maintaining overall well-being. In this episode, Dr. Davis explains the critical distinctions between the gut's anatomical parts and the microbiome, the community of microbes living in our GI tract.
Discover how restoring your gut microbiome through dietary changes, filtering drinking water, and consuming fermented foods can transform your health. Plus, learn about Dr. Davis's innovative method using fermented yogurt to alleviate symptoms of SIBO.
Don’t miss this opportunity to empower yourself with knowledge and take proactive steps towards a healthier life.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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Dr. William Davis’s Instagram
Dr. William Davis’s Website
Dr. William Davis’s Youtube Channel
Super Gut: A Four-Week Plan to Reprogram Your Microbiome, Restore Health, and Lose Weight
In this insightful conversation, Dr. Davis explains why we should focus on small LDL particle quantification instead of traditional LDL cholesterol levels. He also highlights the limitations of epidemiological studies and how their findings are often misinterpreted in the media.
Join us for an eye-opening discussion with Dr. William Davis, a renowned cardiologist and bestselling author, as he exposes the flaws in current healthcare practices and reveals the real causes of heart disease.
Learn about the influence of commercial interests on dietary guidelines, the impact of sugar on health, and the challenges of raising awareness about its dangers. Dr. Davis discusses the limitations of pharmaceutical solutions for weight loss and introduces the concept of restoring lost factors like the microbiome to improve health and body composition. Discover the benefits of lactobacillus reuteri for muscle growth and the importance of fermented foods.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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Dr. William Davis’s Instagram
Dr. William Davis’s Website
Dr. William Davis’s Youtube Channel
Super Gut: A Four-Week Plan to Reprogram Your Microbiome, Restore Health, and Lose Weight
In today’s episode, nutritional psychologist Dr. Georgia Ede explores how insulin resistance, marked by elevated insulin levels, can profoundly affect cognitive and mental well-being. From anxiety and depression to ADHD, autism, and bipolar disorder, she unveils the intricate relationship between insulin dynamics and brain function.
Insulin, a key player in regulating glucose utilization for energy, is vital for proper brain cell function. Yet, when insulin levels fluctuate, brain cells may falter, giving rise to cognitive challenges. Ede further discussed how maternal hyperglycemia and diabetes can heighten the risk of neurodevelopmental disorders in children.
However, navigating stress and sleep deprivation poses hurdles to reaping the full benefits of ketosis. Dr. Ede underscores the importance of maintaining optimal insulin and glucose levels, advocating for the ketogenic diet as a sustainable pathway to sustained ketosis.
Join Dr. Georgia Ede as she delves into the broader landscape of brain health, tackling topics such as inflammation, oxidative stress, and the profound impact of diet on cognitive function. Her message is clear: by nourishing, protecting, and energizing the brain through mindful dietary choices, we pave the way for enhanced mental resilience.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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Dr. Georgia Ede’s Website
Dr. Georgia Ede’s Instagram
Dr. Georgia Ede’s Book
Are you a smart, successful woman who sometimes finds herself turning to food for comfort during stressful times? If so, you're not alone. In our latest episode, Dr. Morgan Nolte sits down with Dr. Melissa McCreery to delve into the fascinating topic of overeating and stress eating in intelligent women like you.
In this enlightening conversation, Dr. Melissa unveils the reasons why many accomplished women struggle with overeating and, more importantly, shares valuable insights on how to break free from this cycle. From the concept of hidden hungers encompassing stress relief, emotional effectiveness, self-care, and more, to the importance of self-awareness and pausing to identify your thoughts, beliefs, and needs, this discussion is packed with actionable strategies you can implement in your life today.
Discover how discipline, changing beliefs, and developing new habits play important roles in reshaping your relationship with food. Dr. Morgan and Dr. Melissa also explore the challenges of self-care and "me time" for busy women like yourself, along with practical stress management tips tailored to your hectic lifestyle.
Don't miss out on this invaluable opportunity to gain fresh perspectives and actionable strategies for reclaiming control over your relationship with food. Tune in to our latest episode now and embark on your journey to a healthier, happier you.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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Dr. Melissa McCreery’s Website
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The Hidden Hunger Quiz
Ever wondered about the secrets behind strength training, tracking your macros, and the whole bulking and cutting deal? Well, wonder no more! In this episode, Dr. Morgan Nolte sits down with Nikkiey Stott, the Founder of WarriorBabe, to dive deep into these topics and more.
In this conversation, you'll discover why muscle isn't just about looking good—it's a key player in longevity and overall health. Learn how keeping an eye on your macros can unlock a whole new understanding of nutrition. And don't miss their take on progressive overload and how it turbocharges your strength gains.
Join Dr. Morgan and Nikkiey Stott in their insightful discussion as they delve into the vital role of post-strength training nutrition and the potential drawbacks of intermittent fasting. Discover why timing and proper nourishment are crucial for maximizing muscle growth. They emphasize the significance of fueling your body with essential nutrients both before and after workouts to promote muscle development and prevent muscle breakdown.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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WarriorBabe Website
Nikkiey Stott’s Instagram
The Macro Hour Podcast
Are you tired of the constant battle with stress, cravings, and weight gain? Dr. Laurel Mellin, a renowned expert in emotional health, has a solution that could change the way you approach your well-being.
Join Dr. Mellin as she delves into the intricate relationship between stress, emotions, and weight in her latest discussion. She introduces Emotional Brain Training (EBT), a revolutionary method designed to rewire the emotional circuits that drive overeating and unhealthy habits.
In this enlightening conversation, Dr. Mellin unveils the five levels of stress in the brain and how they contribute to cravings and overeating. Discover how EBT can help you identify your stress levels and process emotions effectively to reduce stress and promote long-term health.
Learn from Dr. Mellin and Morgan Nolte as they explore the transformative power of EBT, from understanding emotional circuits to rewiring them for healthier habits. Discover the three options for using EBT: focusing on spiral ups, rewiring specific circuits, or raising the set point of the brain, and how each can lead you to authentic happiness and optimal health.
Don't let stress control your life any longer. Take the first step towards a healthier, happier you with Emotional Brain Training.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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Dr. Laurel Mellin's Website
You may be aware that strength training helps prevent and reverse insulin resistance. You may also know that it helps you maintain your muscle mass when losing weight, and maintain your weight loss.
But, what you may not know, how to actually do it. For example, how to get started with strength training, how to progress your resistance safely, what movements to do, and how to combine movements for effective workouts.
That’s what this series is designed to help you do. In this introductory video, you’ll learn about how to determine the optimal amount of weight for you to lift for each exercise, and how to progress the amount of weight you’re lifting safely. I’ll also cover how you can reduce muscle soreness after a strength workout.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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Test Your Insulin at Home
Free Low Insulin Food Guide
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FREE Sample Strength Program Download
Strength Training Tips For Beginners Playlist
That car cut you off again! You immediately yell back. You get home and your children are screaming, and you have no idea what’s for dinner. You react and yell. Later, you emotionally eat your way through a box of Girl Scout cookies. Why does life keep happening to you?
Sound familiar? This is often our reality when we don’t actively practice mental mastery and learn to control our thoughts. How differently could your life look if you responded instead of reacted, gave others the most generous interpretation and radically accepted the present moment?
In today’s episode, Dr. Lydia Spirawk, one of our Zivli health coaches, and I discuss the final three “Nons:” non-judgement, non-reaction, and non-resistance, and how to utilize this mindset to transform your life and achieve your goals. This is Part 2 of our mini series on the 4 “Nons” that you don’t want to miss!
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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Do you struggle with a habit you can't seem to break? Like staying up too late, overeating in the evenings, that afternoon snack, or how about the frequent glass of wine after dinner? All of these habits that don't serve us stem from hidden attachments. And when you learn to see them, and release them, your habits will change with more ease.
Part of sustainable weight loss is learning to choose your thoughts. Mental mastery will lead to emotional mastery, and ultimately mastery of your habits. Part of this mindset work is practicing non-attachment, non-resistance, non-reaction and non-judgment.
When practiced, these states of mind can lead to inner freedom. This philosophical framework has the power to transform your thoughts surrounding yourself, your relationships, and your health journey.
Tune in to our newest episode, where I talk with Dr. Lydia Spirawk, one of our Zivli health coaches, about how to navigate non-attachment, the first of the 4 “Nons.” This is Part 1 of our mini series on the 4 “Nons” that you don’t want to miss where we dive into non-attachment.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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Are you ready to become a healthier, stronger you? We’re sharing a few secrets to help you reach this goal during today’s podcast. Meet Kim Rahir: a former journalist turned health coach, and a true inspiration. Despite overcoming the challenges of Multiple Sclerosis and Guillain-Barré, Kim has risen to become a European Champion in Master Weightlifting.
Kim's journey is not just about personal triumph; it's about empowering others, especially women, to embrace muscle and strength as a solution to various health issues. With her unique blend of experience and expertise, she transforms scientific knowledge about human health into practical, actionable steps to help others live their best lives.
Join us for a conversation about building both muscle and resilience to improve your health and create the life you truly deserve.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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Kim’s Website
Close your eyes and imagine, who would you be if no one were watching? Our guest today, mindset and wellness expert Sonia Jhas, helps people reconnect to that version of themselves. Sonia has a passion for helping others on their journey to live in alignment with their highest self. You may have heard of her through her book “I’ll Start Again Tomorrow (And Other Lies I’ve Told Myself)” or through her Tedx talk.
Today’s empowering conversation with Sonia centers around the most common self-sabotaging behaviors we see in health coaching. If you struggle with the all-or-nothing mindset, a perfectionist mindset, procrastination, or negative self-talk, then this episode is for you!
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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Sonia Jhas’s Website
Instagram: @soniajhas
TikTok: @sonia_jhas
Sonia’s Facebook
Have you ever held back tears during moments of overwhelm? We’re here to tell you to LET IT OUT. Embracing your feelings empowers you to overcome the challenges associated with them. Talking about your feelings is hard. It’s messy and uncomfortable, but it is powerful.
Meet Tracy Pleschourt, the Founder of Self-Made U and the co-host of the Tracy & Gracie Becoming Podcast. Tracy is a certified life coach on a mission to revolutionize the way we approach our goals and obstacles.
In a world where we’re often taught what to think, Tracy’s approach stands out. She believes in teaching people HOW TO THINK, empowering them to overcome any challenge life throws their way. Through her own journey of trial and error, Tracy realized the power of shifting our mindset from seeing ourselves as the problem to recognizing ourselves as the solution.
If you have ever experienced feelings of frustration, disappointment, and overwhelm, particularly concerning weight loss and health goals, then this episode is for you. Tune in to gain insights, inspiration, and practical strategies to keep pushing forward towards the life you desire and deserve.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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Test Your Insulin at Home
Free Low Insulin Food Guide
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Self-Made U Website
Tracy & Gracie Podcast
How to Improve SELF-Control & Reach Your Goals With Tracy Pleschourt
Looking to become the CEO of your own health? Look no further! Meet Martin Sher, a retired CEO of an 83 year old family business and now a Chief Eating Officer. I recently had the pleasure of interviewing Martin and learning about his inspiring story. With vast experience in business, Martin utilized his skills and experience post-retirement to lose 50 pounds on his own weight loss system and keep the weight off for good!
Martin’s mission is to revolutionize the way we approach weight loss and break free from the vicious cycle of “Diet Hell.” What sets Martin apart is his dedication to creating customizable and permanent weight loss plans tailored to individual needs. In today’s episode, we discuss his journey, the tips behind his successful weight loss, and his mission to empower others to take control of their health and well-being.
If you're tired of fad diets and temporary fixes, this is an episode you don’t want to miss!
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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Free Low Insulin Food Guide
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Permanent Weight Loss Facebook Group
Have you heard of KAATSU? Also known as Blood Flow Restriction (BFR) training, KAATSU is a cutting-edge technique that is transforming the fitness world. It involves the partial restriction of blood flow during exercise to improve muscle strength and size, among other benefits.
I recently had the pleasure of interviewing Steven Munatones, the CEO and co-founder of KAATSU Global. A distinguished athlete and Harvard graduate, Steven trained under Dr. Sato, the inventor of KAATSU, alongside a team of cardiologists for 13 years. Armed with this expertise, Steven introduced KAATSU to the rest of the world, revolutionizing the way athletes and fitness enthusiasts train.
Join us for an exclusive interview with Steven Munatones, where he shares insights into the science behind KAATSU and its incredible benefits.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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Test Your Insulin at Home
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KAATSU Global Blog
Imagine a world where losing weight wasn’t a constant struggle – where you were in control of your weight loss journey and felt physically and mentally energetic. A world without reliance on health hacks, diets, or tricks.
Meet Lucia Hawley, a certified personal trainer, functional nutritional therapy practitioner, and women's wellness coach, who is striving to bring that world to life through the practice of mindfulness and contentment.
With a Master’s in Social Work, Clinical Mental Health, and host of the Mindfulness-Based Weight Loss Podcast, Lucia is on a mission to help women aged 30+ break free from the mental pitfalls of yo-yo dieting and weight loss resistance. Her approach focuses on cultivating six simple, healthy habits that lead to sustainable weight loss.
In this exclusive interview, Lucia shares her insights on the best way to approach weight loss, how to incorporate mental wellness into your wellness journey, how to discover your inner wisdom and so much more!
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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Test Your Insulin at Home
Free Low Insulin Food Guide
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Lucia Hawley’s Website
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Craving a solution to those irresistible food temptations? Dive into the psyche of cravings and how to combat them during my interview with Glenn Livingston, PhD.
Dr. Glenn, a renowned psychologist and author of the latest book, "Defeat Your Cravings," was disenchanted with traditional psychology’s solutions for those struggling with weight and food obsession. He embarked on an extensive personal and professional journey, working with patients and conducting a self-funded research program about the nature of binging and overeating involving over 40,000 participants.
Dr. Glenn has dedicated decades to understanding the complexities of overeating and binging, fueled by his own personal story with food.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
Join Zivli
Test Your Insulin at Home
Free Low Insulin Food Guide
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Dr. Glenn Livingston’s Website
Dr. Glenn’s First Interview About Binge Eating
Your thyroid plays an integral role in metabolism and weight loss and its health is crucial to your long-term health and well-being.
We had the opportunity to interview Dr. Anshul Gupta, MD, and learn from his expert knowledge on all things thyroid and functional medicine.
Dr. Gupta is Board-Certified in Family Medicine with extensive expertise in Functional Medicine, Peptide Therapy, and Integrative Medicine. Previously, Dr. Gupta served as a staff physician at the renowned Cleveland Clinic Department of Functional Medicine, working alongside the esteemed Dr. Mark Hyman.
Currently, Dr. Gupta specializes as a thyroid functional medicine doctor. His focus is on helping individuals reverse unresolved symptoms of thyroid dysfunction. He is a firm believer in empowering his patients to take control of their health. He partners with them in their healing journey, fostering a collaborative and patient-centric approach to wellness.
As we explore the intricacies of hypothyroidism, Hashimoto's Disease, and overall thyroid well-being, Dr. Gupta's insights will be invaluable in guiding you through your understanding of these conditions and exploring potential paths to optimal thyroid health.
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Freebie: The Ultimate Food Guide
Dr. Anshul Gupta’s Website
Ewg.org
So often, we think that growing older means growing weaker – but this just isn’t true. Meet Ginny MacColl, Hollywood actress, Broadway dancer, and the oldest person to complete an American Ninja Warrior obstacle course at the age of 71!
I had the pleasure of interviewing Ginny and learning about her extraordinary story and what led her to pursue fitness and grow stronger. Inspired by her daughter, Jessie Graff, a renowned figure on American Ninja Warrior, Ginny embraced strength training and achieved her first pull-up at the age of 63. Less than a decade later, at 71, she made history as the oldest person to conquer an obstacle course on American Ninja Warrior, participating in Seasons 9, 10, and 15.
Ginny’s indomitable spirit is evident as she competes regionally in Ninja competitions and continues to grace the big screen with notable roles, including USS Christmas, Stars Fell on Alabama, and POMS.
You don’t want to miss out on this interview where we discuss Ginny’s narrative of resilience, the importance of protein and strength training, and pursuing one’s passion at any age.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
Join Zivli
Test Your Insulin at Home
Free Low Insulin Food Guide
Free Master Your Macros Training Videos
Ginny MacColl’s Instagram
It’s one thing to be coached by any person, it’s another to be coached by a truly healthy human, one who practices what they preach. And my guest today, Jen Rulon, defines this!
With completion of 15 Ironmans and personal triathlete/fitness coaching for 22+ years, Jen has a wealth of knowledge about transforming your health and mind. She is the owner of JenRulon.com and host of the podcast, The Everyday Healthy Human Podcast.
Her knowledge as an author and speaker includes Triathlete Magazine, Runners World, on the TED Stage, Men’s Journal Online and the New York Times, among many others.
In today’s podcast, we discuss Jen’s journey into triathlons, her insights into nutrition during intense training, and her motivation for writing her book, “Self-Motivation Strategies for Women.” We dive even deeper into Jen’s personal battle with alcohol and her decision to embrace abstinence, her training strategies for her athletes and the importance of mindset work for transformation.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode>> Insulin Resistance Diet Starter Course
Join Zivli
Test Your Insulin at Home
Free Low Insulin Food Guide
Free Master Your Macros Training Videos
Jen Rulon’s Website
Self Motivation Strategies for Women Book
Happy New Year! It’s a new year and with it comes fresh resolutions and goals. Did you know that 80% of New Year’s resolutions fail? So, what is the key or secret we are missing to stick with and achieve these goals?
The answer: Mental Mastery. This is a fundamental, non-visible aspect of weight loss.
Tune into our newest episode, where I talk with Dr. Lydia Spirawk, one of our Zivli health coaches, about how to cultivate mental mastery in your everyday life. This crucial skill is necessary to help you reshape your attitude, overcome limiting beliefs and foster the resilience needed for sustained success in various aspects of life, including weight management
Highlights from today’s episode:
- Explore the Challenge of Staying On Track: Understand the reasons people often revert to old habits and self-sabotage their progress.
- Discuss the Power of Mental Mastery: Define mental mastery and learn about its role in transforming thoughts and behaviors.
- Identify First-Level Thoughts: Describe "first-level thoughts" as the initial, self-sabotaging thoughts that keep individuals in their comfort zone.
- Develop Mental Mastery: Share practical strategies for talking back to first-level thoughts and practicing mental mastery.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode>> Insulin Resistance Diet Starter Course
Join Zivli
Test Your Insulin at Home
Free Low Insulin Food Guide
Free Master Your Macros Training Videos
Tired of the same old weight loss game? Tired of being told what to start doing to lose weight? We’re spilling the tea on what to STOP doing, instead!
Take a listen to our latest podcast episode, where one of our Zivli Coaches, Lydia Spirawk, and I deep dive into seven surprising things to stop doing for long-term success on your weight loss journey.
Here is sneak peek of a few things we discuss in this episode:
- Ditching the diet and focusing on lasting lifestyle changes for success.
- Learning how to simplify your weight loss journey and avoid overwhelm.
- Embracing and celebrating the small wins.
- Avoiding immediate gratification and cultivating patience and persistence.
- Establishing clear-cut boundaries for your health and life.
- Challenging negative self-talk and limiting beliefs for a healthier mindset.
- Overcoming inertia and making decisions that benefit your future self.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
Join Zivli
Test Your Insulin at Home
Free Low Insulin Food Guide
Free Master Your Macros Training Videos
Podcast Episode 211. 3 Ways to Gracefully Say No for More Time & Energy
Have you ever caught yourself saying, “I just have to lose this weight,” or “I have to get healthy”? Most people think this way when it comes to beginning their health journey and often have difficulty with success. Instead, we need to change our model of thinking and cultivate the present mindset of a “healthy” person. But how do we do that?
In our latest podcast episode, we are joined again by one of our Zivli Coaches, Dr. Lydia Spirawk, where we define the Be-Do-Have Model. We explore practical ways to implement this model into your day-to-day life to achieve personal transformation.
Highlights from this episode:
• What is the Be-Do-Have model?
• Why focusing on the “Have” first will hinder success.
• Align your beliefs, mindset, and identity with your desired life.
• Take inspired action to manifest your goals.
• Strategies for setting clear, actionable goals and prioritizing tasks.
• Achieving desired outcomes is a natural result of "Being" and "Doing."
• Practical steps for changing limiting beliefs and cultivating a growth mindset.
• How to create a Personal Faith Formula that embodies your Be-Do-Have intentions.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
Join Zivli
Test Your Insulin at Home
Free Low Insulin Food Guide
Free Master Your Macros Training Videos
The holiday season is upon us, and along with the festivities comes the temptation of indulgent meals and treats. In our latest podcast episode, we're bringing you valuable insights and strategies to combat emotional eating during this time of year.
Tune in to our newest episode, where I talk with Dr. Lydia Spirawk, one of our Zivli health coaches, about how to navigate emotional eating cues and develop more self-mastery around eating.
Here's a sneak peek into what you can expect:
Identifying Your Emotional Eating Cues: Learn how to recognize the signals that trigger emotional eating behaviors, empowering you to take control of your responses.
Understanding Physical vs. Emotional Hunger: Distinguish between genuine physical hunger and the emotional cravings that often accompany holiday stress and environmental changes.
Food "Stoppers" to Prevent Overeating: Discover effective techniques and actionable "stoppers" you can implement at the end of meals to curb overindulgence and stay on track with your health goals.
Don't miss out on this discussion that could transform the way you approach eating during the holiday season and beyond.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
Join Zivli
Test Your Insulin at Home
Free Low Insulin Food Guide
Free Master Your Macros Training Videos
Healthy Holidays Workshop Replay 2023
In this episode, Dr. Fisher dives deep into the complexities of dementia, exploring its different types and sharing indispensable advice for caregivers on fostering better connections and communication with their loved ones.
This episode is a treasure trove of knowledge for anyone involved in dementia care, whether you're a professional caregiver, a family member, or simply interested in learning more about this critical topic. We believe this episode will provide you with actionable strategies and a deeper understanding of dementia care, making a positive impact on your caregiving journey.
For follow-up questions, email Dr. Anna atfisheranna@email.phoenix.edu.
Highlights from This Episode
- Understanding Dementia's Varieties
- Expert Tips for Caregivers
- Enhancing Connection
- Best Practices in Dementia Care
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
Join Zivli
Test Your Insulin at Home
Free Low Insulin Food Guide
Free Master Your Macros Training Videos
Episode Mentioned: 3 Things Every Alzheimer’s Caregiver Needs to Know With Martin Schreiber, Author of My Two Elaines
Are you seeking effective strategies to tackle belly fat and optimize your workout routine after menopause? Look no further! In a recent enlightening conversation with Debra Atkinson, MS, CSCS the founder of Flipping 50, we uncovered some incredible insights that can transform your fitness journey.
Highlights from This Episode
- Why does belly fat typically increase after menopause?
- Best tips for women to lower cortisol levels in midlife.
- How much exercise is too much?
- Ideal exercise programming for women in perimenopause (40s).
- Debra’s opinion on Orange Theory & Heart Monitoring System.
- Tips for exercising while fasting.
- Tips for muscle recovery.
- What does creatine do to our body?
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode>> Insulin Resistance Diet Starter Course
Join Zivli
Test Your Insulin at Home
Free Low Insulin Food Guide
Free Master Your Macros Training Videos>> Flipping 50 Website
You Still Got It, Girl: The After 50 Fitness Formula for Women Book
Hot, Not Bothered Book
Have you ever lost weight, only to regain it several months later? Research suggests about 80% of people who lose weight don’t keep it off long term.
One reason for this is yo-yo dieting and a slowed metabolism after weight loss. Two keys to prevent this slowing of metabolism is eating enough protein and adding resistance training to your workout routine while losing weight.
In this interview, you'll learn from renowned protein expert Paul Arciero, PhD on the revolutionary protein pacing diet. This is a powerful nutrition approach that when done correctly over time, can help you lose fat and build muscle simultaneously.
Highlights from This Episode
- What is the protein pacing diet?
- High quality protein food sources.
- Best timing for eating protein to build muscle.
- The role of sleep in muscle health.
- Balancing protein pacing diet and intermittent fasting.
- Optimal amount of protein we need.
- What is a nutrient sparing intermittent fasting protocol?
- How to achieve an ideal body weight.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode>> Insulin Resistance Diet Starter Course
Join Zivli
Test Your Insulin at Home
Free Low Insulin Food Guide
Free Master Your Macros Training Videos
Dr. Paul Arciero’s Website
PRISE Life Book
Do you feel tired and overwhelmed with 100 things on your to-do list and not enough time or energy to get them done!? The simplest way to simplify your schedule is to say no.
I’m about to share with you 3 ways to gracefully say no, and more importantly, how to discern your best yes.
What most people do when asked to do something is say yes automatically, with very little hesitation or thought.
They may even subconsciously put on a show to make the person asking think that they are actually excited to say yes. Then, they procrastinate doing the task because they never wanted to do it in the first place. It takes up room in their mind, and every day they wake up and think, “Oh yeah, I need to get that done today…why did I say yes to doing that, I’m already busy enough, isn’t there someone else that could be doing this!”
So they procrastinate as long as possible, then do the task just to get it done, feeling a little resentful that they “have” to do it, and a little frustrated with themselves that they didn’t say no in the first place. Can you relate?
Time and again when I coach women on weight loss and health issues, a barrier that arises is time and energy to focus on their health. One reason they often are experiencing a lack of time and energy is because they are busy doing busy work because they haven't learned the skill of a graceful no. Learn how to do that in this episode!
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
Join Zivli
Test Your Insulin at Home
Free Low Insulin Food Guide
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Prepare for the holidays with strategies and recipes to prevent holiday weight gain, reduce emotional eating, and enjoy your loved ones without obsessing over food.
Highlights From This Workshop
- Emotional versus physical hunger explained and symptoms.
- Strategies to reduce emotional eating.
- Emotional eating loop explained.
- Tips to start a good habit and break a bad habit.
- How to find healthy recipes & sugar alternatives.
- Blood sugar hacks to prevent spikes.
- Tips to not eat all the candy.
- Tips to say no to food peer pressure.
- Tips to not overindulge on seasonal foods only served this time of year.
- How to control your eating when food is around all day.
- Getting back on track after a big holiday meal.
- Changes to your fasting schedule around the holidays.
- Not in charge of the meals - what to do.
- Back to back big meals - what to do.
- What to do if you want to try everything!
- How to keep exercise up in the cold weather.
- Strategies to prevent overeating.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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Test Your Insulin at Home
Free Low Insulin Food Guide
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Podcast Interview: Should You Quit Alcohol With James Swanwick
Podcast Episode: The Most Common Emotional Eating Mistakes and How to Avoid Them (This was the episode I mentioned about finding your cues for emotional eating.)
Email support@zivli.com to get a download of these slides.
Estrogen dominance is on the rise in younger women, and very common in perimenopausal women. Symptoms include decreased sex drive, bloating, weight gain, mood changes, heavy periods, increased PMS symptoms, sleep problems, and hot flashes.
Prepare to listen to a great episode on women’s hormonal changes through the lifecycle, estrogen dominance, and fasting around irregular menstrual cycles with Dr. Tabatha Barber. She's not just a triple board-certified OB/GYN physician, she's a passionate advocate for women's health and living a life of resilience and purpose.
Dr. Tabatha's life story is nothing short of inspiring. From battling self-esteem and identity issues to navigating the daunting world of peer pressure and surviving the challenges of teenage motherhood, she emerged as a symbol of unwavering perseverance and grace. Her riveting journey is beautifully documented in her first book, "From White Trash to White Coat: The Birth of Catherine’s Purpose," a testament to her unwavering spirit.
Today, Dr. Tabatha Barber stands as an expert in obstetrics and gynecology, menopause, and functional medicine. In addition to her medical practice, Dr. Tabatha hosts The Gutsy Gynecologist Show Podcast.
Beyond her professional roles, she's an inspirational speaker, a dedicated mentor, a loving wife, a devoted mother, and a proud grandmother. Her life is a shining example of what's achievable when you tap into your inner strength and unwavering commitment.
Highlights From This Episode:
- Unravelling the major causes of estrogen dominance
- Exploring alternative approaches to birth control
- Understanding the telltale signs of perimenopause
- Navigating fasting strategies for those with irregular menstrual cycles
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
Join Zivli
Test Your Insulin at Home
Free Low Insulin Food Guide
Free Master Your Macros Training Videos>> Dr. Tabatha Barber’s Website
Did you know high blood pressure usually has no symptoms? According to the Centers for Disease Control and Prevention, about half of adults have high blood pressure, defined as a systolic (top) blood pressure greater than 130 mmHg or a diastolic (bottom) blood pressure greater than 80 mmHg, or are taking medication for high blood pressure.
What’s more concerning, is only about 1 in 4 adults with high blood pressure have it under control. Having high blood pressure increases your risk of heart attack and stroke. And it’s estimated that in the United States alone, $131 billion is spent on the condition each year.
On today’s episode, you’ll hear from Jay Shah, MD. He is an expert cardiologist, having practiced at Massachusetts General Hospital and the Mayo Clinic, and now is Chief Medical Officer for Aktiia.
He believes the time has come in medicine for individuals to understand and optimize their own health. This includes a better understanding of your blood pressure, and not relying on a sole reading at the doctor’s office to say “You have high blood pressure, take this medication.”
In this interview, he talks about a better way to measure high blood pressure - continuously and automatically. Similar to a continuous glucose monitor but for blood pressure. For the right person, this technology can be life-saving.
Highlights From This Episode:
- Prevalence of high blood pressure.
- Importance of proper medication dosing.
- What is Aktiia and how to use it properly.
- Why a continuous blood pressure device increases the Hawthorne effect and behavior change.
- Lifestyle changes to lower blood pressure.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
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Test Your Insulin at Home
Free Low Insulin Food Guide
Free Master Your Macros Training Videos'
Aktiia’s Website
Have you ever blamed your low thyroid for your weight loss struggles? If so, you’re not alone! The thyroid is a common scapegoat for weight issues.
What many people don’t realize is that their lifestyle choices are the primary determinant of thyroid health.
Things like diet, exercise, sleep, stress, and toxins all play a role in how well your thyroid functions. Just taking medication to correct your hormone levels will likely not be enough to get you the health and weight loss results you want.
To help you better understand the interplay between lifestyle and thyroid health, we brought on a nutrition expert to talk about the nuances of thyroid testing, health, and healing.
Megan Lyons, CCN, BCHN, CHC, MSHN, MBA is a health & wellness expert who is deeply passionate about inspiring others to feel their healthiest and happiest.
Highlights from This Episode
- Stress and thyroid disorders.
- Thyroid testing for thyroid antibodies for an accurate diagnosis.
- Dairy & oxalates and its effects on thyroid health.
- Oxalates and joint pain.
- Micronutrient essentials for thyroid.
- Best magnesium types.
- Tips for low thyroid hormone.
- Alcohol and its impact on thyroid function.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode>> Insulin Resistance Diet Starter Course
Join Zivli
Test Your Insulin at Home
Free Low Insulin Food Guide
Free Master Your Macros Training Videos
Megan Lyon’s Website
Wellness Your Way Podcast
Wendie Trubow, MD, MBA is a functional medicine gynecologist. She is passionate about helping women optimize their health.
In this episode, Dr. Trubow talks about the devastating effects that mercury and lead toxicity had on her body including unexplained hair loss. Through her struggles with mold and metal toxicity, Celiac disease, and a variety of other health issues, Trubow has developed a deep sense of compassion for what her patients are facing.
She co-authored the book, "Dirty Girl -- Ditch the Toxins, Look Great and Feel Freaking Amazing!" which became an Amazon Best Seller.
Join us for a conversation on how heavy metals and other environmental toxins can cause weight gain, hair loss, fatigue and so much more.
Highlights From This Episode
- How environmental toxins affect our health and immunity.
- How toxins contribute to insulin resistance and weight loss resistance.
- Is added sugar considered a toxin?
- Most common types and sources of environmental toxins.
- Things you need to know about P Fast chemicals.
- What does “endocrine disrupting chemicals or substance” mean?
- What are the available approaches to assessing and evaluating individual risks and exposures to environmental toxins?
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode>> Insulin Resistance Diet Starter Course
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Test Your Insulin at Home
Free Low Insulin Food Guide
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5 Journey’s Website
Dirty Girl: Ditch the Toxins, Look Great and Feel FREAKING AMAZING!
Marissa Horak, MOTR/L, CLT-LANA, CPAM is an occupational therapist who specializes in lymphedema, oncology, and pelvic floor. She is a LANA board-certified lymphedema therapist and also has advanced specialty breast cancer rehab and male pelvic oncology certifications.
In this interview you’ll learn about the importance of our lymphatic system, how to know if your is working properly and how to maximize its performance.
Connect with Marissa on instagram @wellnessot and work with her at Thrive OT | https://thrive-ot.com.
Highlights From This Episode
- What is the lymphatic system and how does it work?
- What is a sluggish lymphatic system? How to know if yours has dysfunction?
- What does your lymphatic system need to stay healthy?
- 3 phases of Lymphedema.
- What are the biggest risk factors of Lymphadema?
- Intrinsic mobility of lymphatic system (importance of movement!).
- Procedure on how to do self-lymphatic drainage.
- “I've been told by my doctor that my swelling is just part of my heart or kidney function, or a side effect of a medication. My doctor recommended diuretics. What do I do now?”
- There are a lot of social media influencers and spas promoting lymph drainage--how to tell who knows what they are talking about?
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode>> Insulin Resistance Diet Starter Course
Join Zivli
Test Your Insulin at Home
Free Low Insulin Food Guide
Free Master Your Macros Training Videos
Thrive OT Website
Lymphology Association of North America (LANA) Website
Follow Marissa on Instagram
If you have prediabetes and need to lower your blood sugar and/or lose weight to avoid going on medications, this episode is for you. Joining us today is Jill Weisenberger, MS, RDN, CDCES, CHWC, FAND. She is the author of the bestselling book, Diabetes Weight Loss–Week by Week, as well as The Overworked Person’s Guide to Better Nutrition, and Prediabetes: A Complete Guide 2nd edition.
An expert in nutrition, culinary topics, and diabetes, she is often quoted in web and print publications including Today’s Dietitian, USA Today, and Prevention.com.
She has counseled thousands of individuals wishing to develop better habits or to change the course of a disease. One of her biggest messages to share is that prediabetes is not pre-problem.
Fasting insulin can predict type 2 diabetes at least 10 years before glucose or A1c. So if you haven’t had your insulin checked, now is the time, even if your glucose and A1c are in normal or borderline ranges.
Highlights From This Episode
- Personal wellness vision explained and why it’s important for long-term habit change.
- Behavior change techniques to make habits stick.
Jill’s “Rules with Exceptions” explained. - Daily checklist for stable blood sugars.
- What does a “well-balanced” meal look like?
- Interesting facts about eating nuts for weight loss.
- Blood sugar regulation hacks.
- Types of resistant starch
- Benefits of different types of exercise.
- Jill’s thoughts on stress and cortisol for stress management.
- Important: Prediabetes is no “pre-problem.”
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode>> Insulin Resistance Diet Starter Course
Join Zivli
Test Your Insulin at Home
Free Low Insulin Food Guide
Free Master Your Macros Training Videos
Jill Weisenberger’s Website
Dr. Anne Peled, MD is a surgeon, an educator, a researcher, a mother, an athlete, and a breast cancer survivor. Just a few years into starting her own thriving breast cancer and plastic surgery practice, she was diagnosed with breast cancer herself, which gives her the unusual perspective of both the expert and the patient.
With her husband Ziv Peled, MD, also a board-certified plastic surgeon, she is currently pioneering an entirely new way of treating breast cancer with a combined mastectomy and reconstruction technique that preserves the nipple, the skin, and the sensation, with manageable recovery and hospital time.
She started researching this method of surgery when she herself was faced with the decision about what treatment to have for breast cancer, and there was no option like this available to her at that time. Her goal is for women to come out of her care feeling stronger than they ever have been, and it is this holistic approach to healthcare that is the underpinning to her practice and her teaching.
We hope you enjoy this episode and share it with someone you know who may benefit from knowing this kind of procedure is an option if they are facing breast cancer.
Highlights From This Episode
- Dr. Peled’s story on her experience with breast cancer.
- Dr. Peled’s story on her and his husband’s “sensation preserving mastectomy.”
- How to prevent breast cancer/how to reduce risk for breast cancer.
- Nutrition tips that reduce breast cancer risk.
- How to identify if you are in the high risk category for breast cancer.
- Insulin resistance and breast cancer risk.
- Breast cancer treatment.
- Breast cancer recovery, side effects of the treatment.
- Post surgical tips.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
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Resources From This Episode>> Insulin Resistance Diet Starter Course
Join Zivli
Test Your Insulin at Home
Free Low Insulin Food Guide
Free Master Your Macros Training Videos
Dr. Ann Peled’s Website
This interview on the Reshape Your Health Podcast is especially motivating, especially if you have a social drinking habit. After this interview, I committed to not drink for 30 days. Prior to this interview, I would have no more than 1 drink per week, so it wasn’t a big stretch. I’d encourage you to do the same after listening to this interview.
James Swanwick is CEO and founder of Swanwick Sleep, Alcohol Free Lifestyle, and host of the podcast, Alcohol Free Lifestyle. He’s one of the people leading the crusade on people having a better relationship with alcohol and improving their sleep.
His teachings have been featured in Forbes, Entrepreneur magazine and Psychology Today. He’s also a former SportsCenter anchor on ESPN.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode>> Insulin Resistance Diet Starter Course
Join Zivli
Test Your Insulin at Home
Free Low Insulin Food Guide
Free Master Your Macros Training Videos
30dayalcoholfreechallenge
Alcoholfreelifestyle.com/scorecared
alcoholfreelifestyle.com
Swanwick Blue Light Blockers
One common barrier we hear to people achieving their health and weight loss goals is a lack of self-control or self-discipline.
We believe self-control is a short-term strategy, not a long-term one. You’re more likely to reach your goals if you have a strong “why” and systems set-up for your success.
But you will always need self-control in the little moments of decision during the day that put you on the trajectory to make better, or worse, subsequent choices for the rest of the day.
Tracy Pleschourt, the Founder of Self-Made U and the Host of Secrets of the Self-Made Podcast helps men and women achieve their goals and solve all problems FAST by developing SELF-control.
Join this interview today to learn how she developed this operating system to improve her own self-control to stop overeating and overdrinking.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode>> Insulin Resistance Diet Starter Course
Join Zivli
Test Your Insulin at Home
Free Low Insulin Food Guide
Free Master Your Macros Training Videos
Tracy Pleschourt’s Website
Mind Over Matter Video Series (Use the coupon code RESHAPE50 for 50% off)
According to the CDC, 51.5% of women over 50 have low bone mass. This statistic blew our mind! Without proper treatment, this can develop into osteoporosis and greatly impact your fracture risk, mobility, and quality of life.
Unless you get a DEXA scan, it’s hard to know if you have low bone mass. Maintaining your strength and balance can be the difference between living independently or in an assisted living facility…or between an assisted living facility and long-term care.
So those who want to maintain their mobility and independence as long as possible need to be vigilant about lifestyle choices that promote good bone health.
Join us for this informative interview about how to prevent and treat low bone mass to reduce your risk of fractures and osteoporosis with Patrick Donovan, PT, DPT who works in geriatric outpatient orthopedics in Denver, Colorado.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
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Resources From This Episode>> Join Zivli
Book a Free Zivli Discovery Call
Freebie: The Ultimate Food Guide
Patrick Donovan’s Website
ChoosePT1st Website
With enrollment closing tomorrow, we wanted to create an episode that covers the most frequently asked questions about our Zivli program.
This episode will be available until enrollment closes tomorrow at 2 PM Central Time.
If you have a question that’s not addressed here, respond to this email and we’ll be sure to get back to you before enrollment closes.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode>> Join Zivli
Book a Free Zivli Discovery Call
Freebie: The Ultimate Food Guide
Free Training: 5 Mistakes That Sabotage Weight Loss After Age 50
We believe sustainable weight loss and better health occurs as 2 sides of the same coin. There’s the strategy side, and the mindset side of the coin.
The mindset side consists of your thoughts, emotions, and habits which manifest as your weight and health. You cannot master your physical state without also mastering your mental and emotional state. Your thoughts create your emotions, your emotions drive your actions, and your actions create your results.
This lesson does a great job explaining one aspect of the mindset side of the weight loss coin - The Law of Attraction. This lesson is from Module 5 in our course where we teach you how to craft your Personal Faith Formula.
This is like your master mindset document that keeps you focused and self-accountable - if you read it with intention every day.
We are actually offering a private coaching call for each new Zivli member so that we can offer personalized support to craft this powerful document.
When someone is on the fence about joining Zivli, a big thing that holds them back is fear.
Common fears include missing out on social events, feeling hungry or restricted, feeling like a failure again if they don’t lose weight or keep it off, fear of change, fear of what you’ll have to “give up” and fear of judgment or criticism from others about your choices or how you spend your time.
So much fear can arise when we are pursuing big goals!
This lesson helps you better understand fear, and redefine it from something that keeps you stuck and scared, into a powerful agent for change.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode>> Join Zivli
Book a Free Zivli Discovery Call
Freebie: The Ultimate Food Guide
Free Training - 5 Mistakes That Sabotage Weight Loss After 50
Enjoy this sneak peak of a live training we did yesterday!
Full Training at https://www.zivli.com/blog/5-mistakes-that-sabotage-weight-loss-after-age-50.
This episode and the full training are only available for a few more days.
🙌 This Training is for You If:
✅ You're stuck at a weight loss plateau you can't seem to break.
✅ You want to prevent, reduce, or eliminate blood sugar meds.
✅ You want to prevent, reduce, or eliminate blood pressure meds.
✅ You're done with unsustainable diets that don't work long-term.
✅ You want to feel energetic, confident, and active.
✅ What worked to lose weight 10 or 20 years ago isn't working anymore. 💯
✅ You want to know how to eat for your aging body for optimal health.
💡What You'll Learn:
👍 The BIGGEST mistake women over 50 make when trying to lose weight.
👍 5 weight loss strategy mistakes that halt weight loss...and lead to weight regain.
👍 Why lowering insulin is the key to great health.
👍 How to lose weight without being hungry all the time.
👍 Habits that helped women over 50 lose 50 pounds in 1 year.
Join Zivli at https://www.zivli.com/join. Enrollment closes on September 12, 2023 at 2 PM Central Time.
It’s never too late to lose weight and get healthy! Whether you’re in your 50s, 60s, 70s, or beyond, it’s possible for you to lose weight and transform your health.
We can’t wait to introduce you to today’s podcast guest! She’s the sweetest woman with a charming Southern accent you could listen to all day long.
Her name is Beth and she had tried 10+ diets before joining Zivli. At almost 70 years old (although you’d NEVER believe it when you see her), she was finally able to lose the stubborn weight and keep it off with our low-insulin lifestyle approach.
Beth's primary goal was to enter her next decade as physically, emotionally, and spiritually healthy as she could be.
Through our Zivli program, she was able to lose 20 pounds AND keep it off for a year now. She's strong, healthy, and active. 💪
She's gone from a size 14 to a size 4, and is no longer shy to be in pictures. 💃 Just a few months after her hip replacement surgery, she was able to run up steps on vacation!
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode>> Join Zivli
Book a Free Zivli Discovery Call
Freebie: The Ultimate Food Guide
Free Training - 5 Mistakes That Sabotage Weight Loss After 50
One of our favorite things to do is hear about Zivli member wins and success stories. When we hear of a great win in the community or Office Hours, we often reach out and ask that person if they’d be willing to share their story with our broader YouTube/Podcast community.
We always love hearing more of their backstory and details. What made them successful in reaching their goals? What did they do differently than before? What is their thought process like? What’s their daily routine?
This week we're honored to share an interview with Tracy.
Aside from looking and feeling amazing, Tracy also saw these results after she joined Zivli and put into practice what we teach:
✅ No more joint pain 🙌
✅ Lower blood pressure so I don’t have to take BP medication
✅ Lower cholesterol so I don’t have to take statin medication
✅ Not to have diabetes
✅ To get to a healthy weight (150 pounds for her)
✅ To be more active with my grandchildren
✅ Not to shy away from mirrors
✅ Fit into cute clothes
She dropped 3 clothing sizes and is no longer on any prescription medication. She’s more active with her grandkids and was proud of how she looked in her new swimsuit on her Jamaican vacation with her husband.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode>> Join Zivli
Book a Free Zivli Discovery Call
Free Training - 5 Mistakes That Sabotage Weight Loss After 50
Insulin Resistance Diet Starter CourseFree Training: 5 Mistakes That Sabotage Weight Loss After Age 50
Over the next few weeks, you’ll be hearing more about Zivli, our online course and coaching program that helps you lower insulin resistance for long-term weight loss and disease prevention.
Enrollment for Zivli opens Wednesday, September 6, 2023 and closes Tuesday, September 12, 2023 at 2 PM Central Time. We get started with Module 1 and a welcome call right away on September 13, 2023.
With this enrollment window in mind, we wanted to create this episode covering 4 things you can do to prepare if you’re considering joining Zivli this September.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode>> Join Zivli
Book a Free Zivli Discovery Call
Freebie: The Ultimate Food Guide
Free Training - 5 Mistakes That Sabotage Weight Loss After 50
Health Assessment Tracker Form
Book a Free Zivli Discovery Call
Program Overview Download
Cardiometabolic Test Kit
Order an ApoB Test
Order an Lp(a) TestFree Training: 5 Mistakes That Sabotage Weight Loss After Age 50
Have you ever set the intention to do one thing, for example - exercise after work - but then in the moment you either completely forget your intention or decide you don’t care enough to follow-through?
This happens all the time for various health habits we try to implement.
Drink more water. 💧
Exercise more. 🏋️♀️
Get more sleep. 😴
Eat less sugar. 🧁
The list goes on and on. Why are we great at setting intentions, but fall back into old behavior patterns - or as I like to call them, rhythms of life.
That’s what we’re discussing on today’s podcast episode with Reana Mulcahy, PT, DPT.
Highlights From This Episode
- How do beliefs form?
- How does self-sabotage affect your beliefs and health habits?
- Examples of self-sabotage in terms of food standpoint.
- How do beliefs contribute to a certain behavior?
- How to identify some limiting thoughts that are keeping you stuck?
- "Brain Break" explained.
- Journaling prompts to change beliefs.
- How to transform thoughts into a new belief?
- How to make journaling more productive.
- Why your own voice recordings can be so powerful.
- How consistency and discipline affect the mindset.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
\We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode>> Join Zivli
Book a Free Zivli Discovery Call
Freebie: The Ultimate Food Guide
In this episode, you’ll learn 7 things no one tells you about losing weight.
Whether you’re just considering getting started with weight loss, have started and stopped so many times you’ve lost count, are in the middle of your journey, stuck at a plateau, or are in maintenance, you will take something away from this episode.
Having lost 85 pounds in my life at one point or another, I know how frustrating it can be to feel like you’re doing all the right things, but still not seeing progress on the scale.
We hope you find this episode extremely valuable and helps you feel less alone in this journey to better health.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
\We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode>> Join Zivli
Book a Free Zivli Discovery Call
Freebie: The Ultimate Food Guide
In this very special episode of the Reshape Your Health podcast, I get to interview one of our Zivli members, Cynthia. She’s been a regular attendee at Office Hours and has generously shared her insights, wins, and struggles with our Zivli community.
Her story has inspired me so much that I wanted to bring her message to our broader podcast and YouTube community.
She’s overcome so much in her life and has spent more than a year addressing her mental weight. She knows the physical weight will follow as she continues to master her mindset.
She’s been a true inspiration for us to keep showing up and doing our best every day. We hope you are as inspired by Cynthia as we are.
Highlights From This Episode
- How Cynthia worked on her limiting thoughts.
- Cynthia talks about perfectionism and high expectations.
- Cynthia talks about putting herself first.
- How Cynthia dealt with alcohol and other substances.
- Cynthia's experience with stopping caffeine.
- Cynthia shares what tools she’s used to help with her cravings.
- Cynthia talks about weight loss and her mental health.
- Cynthia shares how her Personal Faith Formula helped her journey.
- Cynthia shares how she does her self-reflection and overcomes obstacles.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode>> Join Zivli
Book a Free Zivli Discovery Call
Freebie: The Ultimate Food Guide
Freebie: Weight Loss Mindset Audio Training
Insulin Resistance Diet Starter Course
Weight Loss Mindset Tips Playlist
Being at a weight loss plateau can feel very frustrating, especially when you feel like you’re doing everything in your power to get the scale to go down and it’s not budging.
While we don’t want you to give the scale any of our emotional power, we do understand that you want to see some progress.
Remember the scale is only one indicator of progress. Also consider your energy levels, how you’re sleeping, how your clothes are fitting, and just celebrating the little consistent things you are doing for your health.
All that being said, there are three types of weight loss plateaus that we’ll explain today. Once you understand the type of plateau you’re experiencing, you can tailor your strategy appropriately.
Weight loss plateaus are completely normal on your weight loss journey. If you anticipate the stalls, they won’t be as discouraging.
Just like any other facet of medicine, you can only improve a condition if you have the correct diagnosis. A great example of this is treating low back pain.
If you don’t get to the root of the problem, you can spend months of time and money on physical therapy sessions, chiropractor appointments, or medications that don’t make much of a difference.
In the case of a weight loss stall, if your strategies don’t match the type of plateau you have, you’ll face similar frustration.
There are three types - circumstantial, mental, or physical. Listen to this episode to learn more about how to break them.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
\We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode>> Join Zivli
Book a Free Zivli Discovery Call
Freebie: The Ultimate Food Guide
Weight Loss Mindset Tips Playlist
Weight Loss Plateau Quiz
In this episode, learn from Justin Richard, who calls himself “just a guy with a continuous glucose monitor” practical tips he’s learned to lower his blood sugar and prevent diabetes that runs in his family.
Highlights From This Episode
- Learning how to manage blood sugar spikes.
- The process of developing sustainable eating habits.
- Reduction of high blood sugar symptoms.
- Cost of CGM.
- Importance of monitoring your blood sugar.
- FAQs about CGM.
- Insights on how food affects your blood sugar.
- How Apple Cider Vinegar helps reduce blood sugar spikes.
- How food order affects blood sugar spikes.
- Sleep deprivation causes higher fasting glucose levels.
- Post-meal blood glucose recommendation.
- How stress levels affect blood sugar spikes.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
\We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode>> Join Zivli
Book a Free Zivli Discovery Call
Freebie: The Ultimate Food Guide
Justin Richard on Instagram
In this episode, you’ll learn 6 science-backed tips to lose body fat and gain muscle.
This is an important conversation because if you’re trying to lose weight but aren’t doing these 6 things, you’ll accidentally lose more muscle mass.
This loss of muscle mass makes the weight you do lose harder to keep off due to a slower metabolic rate. Then all the work, money, and energy you put into losing weight will have been in vain.
And you'll be stuck on the weight regain rollercoaster yet again.
We want you to stop going on a diet, and start having a diet. One that helps you achieve and maintain a healthy weight, body fat level, and muscle mass.
Then you can just continue to live that lifestyle instead of starting and stopping diets. Be sure to stay through all 5 tips because I’m sharing a bonus one at the end.
And if you don’t follow this bonus tip, all the other tips will be far less effective - if they work at all.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
\We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode>> Join Zivli
Book a Free Zivli Discovery Call
Freebie: The Ultimate Food Guide
Source: Body Composition Changes in Weight Loss: Strategies and Supplementation for Maintaining Lean Body Mass, a Brief Review
Source: The Effects of a High-Protein Diet on Bone Mineral Density in Exercise-Trained Women: A 1-Year Investigation
Source: Dietary Protein, Kidney Function and Mortality: Review of the Evidence from Epidemiological Studies
In Part 2 of our How To Sleep Better Series with Valerie Cacho, MD, we discuss practical things you can do to sleep better including mindfulness practices, meditations, breathing techniques, journal prompts, and more.
Valerie Cacho, MD, is an integrative sleep medicine specialist. Her interests and expertise include: diagnosing and treating medical sleep disorders, women's sleep concerns, mind-body approaches to insomnia, self-compassion training, clinical hypnotherapy, and promoting sleep health and wellness.
She is the president and founder of Sleep Life Med, a tele-sleep practice in Hawaii and California. Additionally, Dr. Cacho is the CEO of Sleephoria, a wellness brand founded on the belief that a well-rested woman has the energy, clarity, and drive to change the world.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
\We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode>> Join Zivli
Book a Free Zivli Discovery Call
Freebie: The Ultimate Food Guide
Sleephoria
SleepLifeMed Website
Chronic Fatigue Checklist
In this episode, you’ll learn 4 differences between low-calorie eating and low-insulin eating for losing weight, and more importantly, keeping it off.
Why is this conversation important?
We believe a lot of the frustration and feelings of failure that are commonly associated with weight loss can be mitigated through a low insulin approach.
So many come to us after being trapped in the weight regain rollercoaster.
This looks like unintentionally gaining weight, gaining motivation to get it off, doing some sort of short-term diet to lose the weight, regaining weight, feeling like a failure, then starting the cycle all over again once you regain your motivation to change.
How you go about losing weight - whether the low calorie or low insulin approach, will determine three things.
First - the type of body weight you lose. In other words, are you losing fat or muscle mass?
Second - how likely the weight is to stay off due to your new body composition.
Third - your weight loss experience in general. I.e. Are you miserable, cold, tired and hungry? Or satisfied and energetic?
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
\We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode>> Join Zivli
Book a Free Zivli Discovery Call
Freebie: The Ultimate Food Guide
Source: Food Timing, Circadian Rhythm and Chrononutrition Study
Source: Body Composition Changes in Weight Loss Study
Episode: 3 Insulin Resistance Testing Options (Includes HOMA-IR Tutorial)
Episode: Top 3 Insulin Resistance Diet Mistake
Anyone who has struggled with insomnia, difficulty falling asleep, trouble staying asleep, or waking up too early knows how a bad night of sleep can make everything harder.
Good sleep is essential for good physical, mental, and emotional health.
One of the biggest barriers to losing weight in midlife and after menopause is poor sleep. Chronically bad sleep raises cortisol, which raises glucose, which raises insulin. This drives fat storage, not fat burning.
In light of this, we wanted to bring on a sleep expert to discuss frequently asked questions about sleep.
Valerie Cacho, MD, is an integrative sleep medicine specialist. Her interests and expertise include: diagnosing and treating medical sleep disorders, women's sleep concerns, mind-body approaches to insomnia, self-compassion training, clinical hypnotherapy, and promoting sleep health and wellness.
She is the president and founder of Sleep Life Med, a tele-sleep practice in Hawaii and California. Additionally, Dr. Cacho is the CEO of Sleephoria, a wellness brand founded on the belief that a well-rested woman has the energy, clarity, and drive to change the world.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode>> Join Zivli
Book a Free Zivli Discovery Call
Freebie: Weight Loss Mindset Audio Training
Freebie: The Ultimate Food Guide
Weight Loss Mindset Tips Playlist
Sleephoria
SleepLifeMed Website
Chronic Fatigue Checklist
In this episode you’ll learn the most common summer weight loss pitfalls and how to sidestep them.
If you're trying to lose weight over the summer so that you feel more comfortable in your clothes or bathing suit, this episode is for you.
Anyone who has lost weight knows that structure is important. Having processes, or systems is important.
But during the summer, things tend to be a little bit more flexible. You might be going on vacation, you might be going to a friend's house, you might be hosting barbecues.
Your environment changes which means your plan also needs to change.
If you don't change your plan over the summer, then you are risking regaining some of the weight that you worked so hard to lose.
You're also not capitalizing on the opportunity to develop flexibility and problem solving skills.
Summer is a great time to identify new emotional eating cues that aren’t around in the Winter, Spring, or Fall.
Summer is going to come around next year too so you might as well learn how to deal with some of these weight loss pitfalls now so that you don't have to deal with them again in the future.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode>> Join Zivli
Book a Free Zivli Discovery Call
Freebie: Weight Loss Mindset Audio Training
Freebie: The Ultimate Food Guide
Weight Loss Mindset Tips Playlist
Join us for this lively discussion with Jenn Edden about how to lower carb cravings and eat less sugar.
We covered lots of great topics including sugar addiction, how to stop craving sugar, how to have just a little sweets, how food chemicals increase sugar cravings, and what to do during and after a “binge” to get back “on track” quickly.
Highlights From This Episode
- Review of substance use disorder criteria to highlight the addictive nature of sugar.
- What if we pushed cocaine to cocaine addicts like we push sugar on sugar “addicts”?
- Unlinking eating sugar and carbs with comfort.
- Breaking the sweet cravings after dinner.
- Why sugar cravings are some form of imbalance & how chemicals in food cause sugar cravings.
- 4 steps to get back on track fast after eating sweets.
- Why reducing stress is critical to reducing sugar cravings.
- What to do during and after a binge to stop eating sweets.
- Different sugars will affect different people differently.
- The importance of stopping negative emotions following eating sweets.
- How being (somewhat) minimalistic with their life can help reduce sugar cravings.
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Jenn Edden’s Website
In this weight loss mindset tip episode, you’ll learn the most common emotional eating mistake and how to fix it.
If you find yourself digging through the fridge even though you just had dinner, or going to the break room to find a snack just because you're bored or stressed at work, this episode is for you.
One important thing to recognize is that this is not a quick fix.
There are so many things that you can do to help with emotional eating. And if you're an action taker, you're probably already trying some of them.
You can drink more water, eat more protein, eat more fiber, sleep more, reduce your stress, and choose tea instead of sweets in the afternoon or after dinner.
While all of those things are beneficial, they still overlook the most important thing that you can do to reduce your emotional eating.
This one thing is absolutely free, but it does require your attention and focus. It's an exercise that I'm going to take you through in this video.
And if you don't do this mindset work, all of the strategies that I just mentioned about improving how you eat and sleep and de-stress will not be as effective.
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In today’s episode on the Reshape Your Health podcast, join us for a discussion on how to use essential oils to reduce stress, calm anxiety, and improve your sleep with Jodi Cohen, founder of Vibrant Blue Oils.
With her unique personal experience with anxiety, divorce, and the loss of a child, she’s passionate about spreading the message about how essential oils have helped her heal and feel like herself again.
She also shares a unique tip to quickly reduce anxiety during a panic attack.
Highlights From This Episode
- Jodi’s story about how anti-anxiety medications had the opposite effect.
- How Jodi used essential oils to help heal from adrenal collapse after having to place her husband into inpatient care.
- Normal “nerves” vs generalized anxiety vs panic attacks explained.
- Why COVID led to heightened levels of anxiety.
- How blood sugar dysregulation and other “external” factors can contribute to anxiety.
- Physiology behind the stress response and anxiety.
- How to use essential oils to “stimulate” the parasympathetic nervous system to reduce anxiety.
- Various ways to use essential oils for different benefits.
- Quick way to calm anxiety during a panic attack.
- Using essential oils during therapy to heal from trauma.
- How Jodi used essential oils to calm the incessant anxiety following the loss of her son so she could keep caring for her daughter.
- The benefits of instant gratification from using essential oils.
- Using essential oils to fall asleep or stay asleep.
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Interview: How Phytochemicals Fight Microbial Infections With Bill Rawls, MD
Vibrant Blue Oils
In today's weight loss mindset tip episode, we're talking about detaching your self-worth from the number on the scale.
Anyone who’s ever tried to lose weight has probably experienced attachment to their weight and a strong desire to see their hard work paying off on the scale.
You wait for a “good day,” go to the bathroom, strip down to nothing, adjust your weight side to side on the scale all in hopes that you’ll see the lowest possible number.
Sound familiar?
But what you may not recognize is that mental attachment to a number on the scale is actually counterproductive to long-term weight loss.
This attachment could look like feeling really discouraged after stepping on the scale and not seeing any downward progress.
It could look like seeing no change on the scale, and feeling frustrated because you're doing everything in your power to lose weight and nothing is happening.
In fact, sometimes you gain a pound or two from last week and you think…
“What’s the point? Why am I doing this anyway?”
Attachment can also manifest as behavior change when you do lose weight.
For example, seeing a lower number and then overeating that day or weekend.
If any of that resonates with you, you’ll love this episode. Inside, I share a quick and simple way to start detaching your self-worth, or self-esteem, from the number on the scale.
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Shana’s Interview on Losing Mental Weight
Weight Loss Mindset Tips Playlist
Today we are delighted to bring you a new episode on the Reshape Your Health Podcast.
You’ll learn from Suzanne Fenske, MD, FACOG about the causes, symptoms, and treatment for PCOS and endometriosis.
Highlights From This Episode
- Similarities and differences between integrative and functional medicine.
- PCOS is not so much a reproductive issue, as an endocrine issue.
- Causes of adrenal issues that contribute to PCOS.
- Signs and symptoms of PCOS.
- Can PCOS be reversed, and if so how?
- Why start with stress management and sleep to manage PCOS before nutrition and exercise.
- What is endometriosis?
- How does obesity affect endometriosis related to excess estrogen production?
- Best treatment for endometriosis.
- “Normal aging/perimenopause” vs more severe hormone imbalances.
- Symptoms of perimenopause (even when you’re getting your cycle.)
- Recommendations for treating insomnia in perimenopause and postmenopause.
- Adaptogens for stress management plus specific recommendations for use.
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TaraMD Website
Losing weight can be tough…
People see someone thin and often assume they know nothing about what it's like to lose weight.
And that’s just not always the case.
You don’t know what anyone has really been through.
Looks can be deceiving. You can’t judge a book by its cover. 📚
Everyone’s weight loss journey and challenges are different.
While I’m 140 pounds today, I wasn’t always.
In my life, I’ve actually lost 85 pounds.
This episode is covering a little mindset tip that helped me along the way.
(Important! 👇)
Signs that you’re not employing this tip include getting burnt-out on weight loss, experiencing a lack of motivation and follow-through, and struggling with frequent “start/stops.”
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One common mistake I see when people are losing weight or improving their health is…
inadvertently raising their stress by using the word “need.”
How many times a day do you have thoughts like…
“I need to go to the gym” or “I need to meal prep.”
You don’t actually need to do anything.
In fact, using the word need is counterproductive to your weight loss and health goals.
👉You don’t need the word need. 👈
The word need, along with should, and have to, are three things that cause stress in your mind.
Stress raises cortisol, cortisol raises insulin, and increased insulin makes weight loss hard. 🤦♀️
Just another example of sneaky limiting thoughts.
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How to Stop Negative Self Talk With Jane Tornatore PhD, LMFT
If you have a weight loss or health goal you’re trying to reach and are struggling with impatience…this podcast is for you! 🙌
A very common roadblock people face when pursuing any goal is impatience. You’ve probably heard that quote good is the enemy of great. We think impatience is the enemy of great.
You can’t buy patience. You can’t shortcut its development. You only get patience through experience. It takes time, but developing patience is a critical skill if you want to lose weight and keep it off.
The other skill is practice. The definition of practice is the actual application or use of an idea, belief, or method, as opposed to theories relating to it.
Translation - doing the work.
Practice + patience = proficiency.
If you’re missing one of these 2 key ingredients, you will not be successful in reaching your health goals. Listen to this podcast learn more about this equation for weight loss success, and how to apply it in your own health journey.
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How to Stop Negative Self Talk With Jane Tornatore PhD, LMFT
In this quick tip weight loss mindset episode, you’ll learn the importance of “I am” statements.
While coaching Zivli members, I noticed a theme…
“I am” statements.
“I’m stressed.” “I’m overwhelmed.” “I’m bored.” “I’m tired.” 😔
In reality…they weren’t those things.
💡They were feeling those things…and that is an important distinction.
If you don’t like how you’re feeling, you can choose a different thought that will make you feel better. 👍
The only thing we have control over in this life is how we choose to think.
What you don’t have control over are the subsequent emotions, actions, and results those thoughts create.
You create your world with your words. 💯
It’s so important to recognize that you are what you say you are after you say I am.
“I am” is an identity statement. Your brain pays attention to it and assumes it’s true.
Your brain doesn’t know if the words you tell yourself are true or false, it just hears your internal dialect, and goes about looking for ways to create that reality.
If you’re intentional to choose your “I am” statements wisely, you can shape your emotions and actions.
👉 If you don’t take responsibility for your results, you are abdicating your power to change them.
The most effective way to take responsibility for your results is to take responsibility for the thoughts that created them.
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Years ago I interviewed an emotional eating expert for the podcast.
I still remember being so surprised that the #1 personality trait of an emotional eater was…
✖️Not perfectionism.
✖️Not being a control freak.
✅ Being a people pleaser.
Time and again in my own life and coaching experience with Zivli members, this rings true.
Often someone inadvertently ties their self-worth to the approval of others. So they go about trying to please everyone to feel better about themselves.
This can be a very slippery slope.
If we say yes to make other people happy, at the expense of our own time to recharge and make ourselves happy…what’s the result???
Emotional fatigue and a frustration at a lack of time to do what’s important to us.
And what’s a quick fix to make us feel better…
Food. 🍩🍦🍨
Usually something that is sweet or salty because those refined carbs stimulate our dopamine receptors in our brains to help us feel better.
This episode is an insightful discussion on how to stop letting the opinions (or more often perceived opinions) of others control your behavior.
This is a very important weight loss skill to develop if you want to become fully aware of, and in control of, your thoughts.
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Interview with Trica Nelson
In this quick tip weight loss mindset episode, you’ll learn 4 ways to fortify your frequency and guard your emotional energy so you can use your time, energy, and attention on things you actually want to be doing.
Have you ever felt like your day was going great and then,
💥BAM, all of a sudden you get pulled into someone else’s negativity?
Maybe it was an unexpected email or phone call.
Perhaps someone said something that hurt your feelings and now you can’t stop thinking about it,
…wondering if this was somehow your fault.
Are you an emotional doormat for someone to spew their problems on as they vent?
All of this negative energy takes a toll.
If you’re not careful with your attention, focus, and energy, it’s easy to get emotionally hijacked.
This leads to less mental and emotional capacity to follow-through on your health and wellness goals.
It can manifest as exhaustion, difficulty sleeping, and low motivation that can last weeks or months at a time.
People often call this, “Getting off track” but don’t attribute it to a lack of boundaries in their own life.
Learn how to create stronger emotional boundaries in this episode.
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This weight loss mindset tip episode was spurred from a post on James Clear’s instagram account.
It said:
“It doesn’t make sense to continue wanting something if you aren’t willing to do what it takes to get it. If you don’t want to live the lifestyle, release yourself from the desire. To crave the result but not the process, is to guarantee disappointment.”
Have you ever felt like you’ve worked so hard for so long to reach a goal, and still aren’t where you want to be?
Maybe you’ve started to second-guess if you really have what it takes.
Maybe you’re wondering if you actually have the mental and emotional bandwidth to give what you think it will take to reach your goal.
Have you felt self-conscious or embarrassed that you ever set such a goal in the first place?
The real question is…
Do you need to give up?
Or do you pivot?
That’s what we’re talking about in this quick weight loss mindset tip episode.
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We’ve all been there…
Tempted to skip a workout we said we were going to do. The little angel on one shoulder encourages you to go. The lazy devil on the other shoulder says, “You can do it later.”
Who’s going to win? Are you going to flake on yourself, or not?
If you rely solely on your willpower or motivation, chances are you will not exercise regularly. Your brain is wired to be lazy. But we can use systems to combat our tendency to stay in our comfort zone and skip working out.
As James Clear says in Atomic Habits, “We do not rise to the level of our goals, we fall to the level of our systems.”
So what is your system for regular exercise? Do you even have one?
If you don’t have a system, and struggle with consistent exercise, this episode is for you.
In this quick weight loss mindset tip episode, you’ll learn 4 systems you can use to be more consistent with exercise.
Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.
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When someone asks if you’re okay, do you instinctively respond, “fine” even when you’re really not?
When you were growing up, did you hear things like, “If you don’t have anything nice to say, don’t say anything at all”?
If so, you will definitely relate to our guest today on the Reshape Your Health Podcast, ex-Navy SEAL Christopher Maher. Like him, you may also have some unresolved stress that’s leading to some kind of pain.
Having gone through a traumatic childhood and early adult life, Christopher found himself in chronic pain, pretending to be okay when he really wasn’t.
After going through “everything under the sun” to heal his pain, he finally discovered the importance of healing not only physically, but also spiritually, mentally, and emotionally to truly resolve his subconscious stress that was manifesting as physical pain and recurring injuries.
If you’re interested in mental health, physical health, and spirituality, this interview is for you.
Highlights From This Episode
- Christopher explains why he started experiencing vision loss, hearing loss, insomnia, digestive issues, and joint pain.
- The biggest sign of unresolved subconscious stress.
- Every human has 4 bodies - spiritual, mental, emotional, and physical.
- Why symptoms of unresolved stress or pain can “hide” the solutions.
- Simple thing to do to develop the skill of internal reflection to honor your health.
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Resources From This Episode
Join Zivli
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Freebie: Weight Loss Mindset Audio Training
Freebie: The Ultimate Food Guide
True Body Intelligence Website
Free for Life Book
If you have symptoms of leaky gut including gas, bloating, stomach pain, diarrhea, constipation, or even mental symptoms such as depression or anxiety, this episode is for you.
I interviewed Vincent Pedre, MD and asked the most common questions I get about gut health from our Zivli members. It’s a rich episode loaded with valuable information if you struggle with any leaky gut health syndrome symptom.
Vincent Pedre, MD is the Medical Director of Pedre Integrative Health and Founder of Dr. Pedre Wellness, CEO/Founder of Happy Gut Life. He has worked as a nutraceutical consultant and spokesperson for NatureMD and Orthomolecular Products, and is a Functional Medicine-Certified Practitioner with a concierge practice in New York City.
He believes the gut is the gateway to excellent wellness. His newest book, The GutSMART Protocol — featuring a 14-day personalized gut-healing plan based on the GutSMART Quiz — is the culmination of years of research and clinical experience as a functional gut health expert.
Highlights From This Episode
- Changes to the gut microbiome and the times in life it may occur.
- Food sensitivities and food allergies: how they work and the difference between them?
- Dairy vs gluten intolerances: what’s more common?
- How processed food disturbs the gut microbiome.
- Can you tolerate foods removed from the diet by healing the gut?
- What is the gut-brain connection?
Subscribe & Review
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Resources From This Episode
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Freebie: Weight Loss Mindset Audio Training
Freebie: The Ultimate Food Guide
Dr. Pedre’s Website
Happy Gut Book on Amazon
Do you have symptoms of estrogen dominance such as abnormal menstruation (heavy/painful periods), PMS, headaches, decreased sex drive, bloating, mood swings, fatigue, anxiety & depression, breast tenderness, endometriosis, fibroids, and hormonal weight gain?
Estrogen dominance in women is very common, and also very treatable.
In this week’s episode of the Reshape Your Health podcast, I interviewed Peter Kozlowski, MD, 2-time author of Unfunc Your Gut and Get the Func Out.
He is a family medicine doctor who gets to the root cause of a person’s symptoms and helps them heal from the inside out. He takes a whole-person approach and addresses all aspects of lifestyle and targeted medication therapy to help his patients recover and thrive.
Highlights From This Episode
- What are the sex hormones? What’s happening to women’s hormones during her cycle?
- What is bioidentical progesterone?
- Birth control and risks involved?
- Why would someone have estrogen dominance?
- Major causes of PCOS and its relationship with estrogen dominance.
- How estrogen production changes after menopause.
- Low testosterone and its effect in men.
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Resources From This Episode
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Freebie: Weight Loss Mindset Audio Training
Freebie: The Ultimate Food Guide
Dr. Peter Kozlowski’s Website
IFM.org
Get your big fasting mimicking diet questions answered in this episode of the Reshape Your Health podcast featuring Joseph Antoun, MD, PhD.
The fasting-mimicking diet (FMD) is a low-calorie/low-protein but high-unsaturated-fat diet that has an effect on stress resistance/longevity-related markers similar to those caused by water-only fasting, but that minimizes the burden of prolonged fasting as it provides both macro- and micronutrients.
Dr. Antoun is the CEO and Chairman of the Board of L-Nutra which includes brands like ProLon, Fast Bar, and Nutrition for Longevity.
He completed his Health Policy studies at Harvard University, Public Health at Johns Hopkins University, Medicine and Biological Sciences at Saint Joseph University, and his PhD studies in Healthcare Systems at King's College. He was the head of health policy at the University of Chicago and the founder of The Journal of Health Systems & Reform.
Learn more about how and why Dr. Valter Longo developed the fasting-mimicking diet and ProLon.
Highlights From This Episode
- What is the fasting mimicking diet?
- What’s the difference between the fasting mimicking diet and ProLon?
- What evidence is there for the fasting-mimicking diet and cancer, diabetes, and Alzheimer’s?
- How can ProLon be called a fasting mimicking diet if you’re eating?
- What is “physiological” fasting?
- What are the primary nutrient-sensing pathways that aren’t activated with the ProLon diet?
- Why are there carbohydrates in ProLon if it’s supposed to mimic fasting?
- Can you mimic the fasting mimicking diet?
- What are other lifestyle factors important for health and longevity?
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Resources From This Episode
Join Zivli
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Freebie: Weight Loss Mindset Audio Training
Freebie: The Ultimate Food Guide
ProLon Fast
L-Nutra
Have you ever felt like something just isn’t quite right but your doctor brushes off or belittles your concerns and says it’s not that bad or just a part of getting older?
You’re not alone. Traditional doctors are not trained in functional medicine which digs deeper and looks for the root cause of your symptoms.
In this week’s episode of the Reshape Your Health podcast, I interviewed Peter Kozlowski, MD, 2-time author of Unfunc Your Gut and Get the Func Out. He is a family medicine doctor who practices functional medicine for a diverse group of patients from children with autism to adults with dementia.
Today we focused on the link between environmental toxins and how they can build up overtime to disrupt your thyroid and adrenal glands. If you have Hashimotos, hypothyroid, chronic stress, or just love learning new information about how your body works, you’ll find this episode fascinating.
He also talks about why your mental, spiritual, and emotional health are even MORE important than environmental toxins for your hormone health. Yet more evidence that you can’t master your physical state without mastering your mental and emotional state.
Highlights From This Episode
- Doc Koz’s main patients and their most common complaints.
- Heavy metals and their significance in the body.
- The liver and detoxification.
- How to protect yourself from exposure to heavy metals and everyday toxins.
- What cookware is least toxic?
- Heavy metals and osteoporosis.
- Can Hasimotos be reversed?
- Mental/emotional health and its importance.
Subscribe & Review
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Resources From This Episode
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Freebie: Weight Loss Mindset Audio Training
Freebie: The Ultimate Food Guide
Dr. Peter Kozlowski’s Website
IFM.org
National Testing Labs
Environmental Working Group
Have you heard of the term sarcopenic obesity? It’s when you have low muscle mass with excess body fat. It makes moving around and doing normal everyday activities challenging.
This decline in physical activity also leads to low bone mass and an increased fall and fracture risk. Sarcopenic obesity can be treated and reversed with lifestyle changes. Learn how in this episode.
Robert Linkul, CPT is an NSCA Certified Personal Trainer (NSCA-CPT D) and a Certified Strength and Conditioning Specialist (CSCS D) with distinction. He is the head personal trainer and the owner of Be STRONGER Fitness.
Linkul is the Southwest Regional Coordinator with the National Strength and Conditioning Association (NSCA) and was named the NSCA's 2012 Personal Trainer of the year.
Highlights From This Episode
- New things learned since last conversation and training frequency.
- A deep dive on sarcopenia and sarcopenic obesity.
- Tips for consistency in strength training
- New Year’s Resolutions and tips regarding getting to the gym.
- The “grace” period and what it tells us about exercise.
- How to break past what you think your body’s limit is.
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Be Stronger Fitness
Training The Older Adult
As you listen to this episode about 6 things to stop saying to lose more weight in 2023, ask yourself which ones you resonate with the most.
So often people know WHAT to do, but they fail to follow-through.
Time and again they brush it off as laziness, a lack of motivation, or a lack of willpower.
This couldn’t be further from the truth.
The fact is laziness and apathy are feelings, emotions, caused by thoughts. Your thoughts cause your emotions. Your emotions drive your actions. Your actions create your results.
Can you imagine how much more weight you could lose in 2023 if you knew the exact thoughts that were blocking you from losing weight?
After years of coaching women to lose weight, I noticed that there are some VERY common, yet often unrecognized sneaky thoughts that hold them back from losing weight and gaining health.
Once they broke this thought pattern, they were able to gain freedom from food, body comparison, apathy, and low motivation.
Highlights From This Episode
- Register for our new, FREE training called How to Lower Insulin Resistance.
- Why paying attention to your internal dialect is important for long-term weight loss.
- “I can’t.”
- “I don’t know” and “I don’t have.”
- “I should.” Should leads to shame.
- “When is this going to work?”
- “But.” Stop justifying your own limitations.
- “I am.” You are what you say you are after you say, “I am.”
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Resources From This Episode
Join Zivli
Book a Free Zivli Discovery Call
Freebie: Weight Loss Mindset Audio Training
Freebie: The Ultimate Food Guide
Click here to register for our FREE Training: How to Lower Insulin Resistance Naturally
You may think that losing weight in 2023 will be all about being more strict with your diet and exercise.
But have you considered that while eating clean is great, THINKING clean is even better? Many people struggle to lose the physical weight because they fail to recognize it as a SYMPTOM of mental weight.
You cannot lose your physical weight (for good) if you don’t first fix the thoughts that lead to the emotions that drive your eating and behaviors that control your weight.
Trying to lose the physical weight without also losing the mental weight is like driving with one foot on the gas and the other on the break. You’ll burn yourself out and feel like you’ve gotten nowhere.
Losing weight and getting healthy in 2023 is going to be a lot harder if you continue these 8 things you’ll learn in this episode
Highlights From This Episode
- Stop going on a diet. Start having a diet.
- Stop trying to lose weight. Start creating your healthy lifestyle.
- Stop trying to do “all the things” to lose weight.
- Stop focusing on your “gap” and start focusing on your “gains.”
- Stop expecting instant results. This leads to an unsustainable weight loss approach.
- Stop overcommitting and overscheduling yourself. Stop putting the wants of others above your own health.
- Stop talking mean to yourself. Your brain doesn’t do sarcasm.
- Stop making decisions for “current” you. Start making decisions for “future” you.
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Resources From This Episode
Join Zivli
Book a Free Zivli Discovery Call
Freebie: Weight Loss Mindset Audio Training
Freebie: The Ultimate Food Guide
How to Stay Motivated Despite Slow Weight Loss Progress or a Plateau
Click here to register for our FREE Training: How to Lower Insulin Resistance Naturally
In this episode, you'll learn 5 tips to get back on track emotionally after a holiday or vacation.
If you’ve got off track with your diet, exercise, or weight loss after the holiday or a vacation, don’t feel bad about yourself or shame yourself. Life happens!
The key is to get back on track with your weight loss and health goals quickly when you get home.
But getting back on track with your diet or exercise can be hard if you’re not in a good headspace following the holidays.
Maybe, like me, you’ve experienced hurt feelings over the holidays. Maybe someone didn’t show up for you how you’d hoped, or something didn’t meet your expectations.
If you stay in this negative emotional state, it’s going to be really hard to motivate yourself to take positive action because all your energy is being drained out of you emotionally.
You cannot master your physical health or actions if you don’t first master your mental and emotional health.
So let’s stop any emotional hangover or emotional bleeding from the holidays right now.
Highlights From This Episode
- How to get back on track (emotionally) after the holidays.
- Tip 1: View the situation as an opportunity, not a problem.
- Tip 2: Hold up the judgment mirror.
- Tip 3: Assume positive intent & give generous interpretation to the intentions, words, and actions of others.
- Tip 4: Move your body to get rid of the negative energy.
- Tip 5: Activate your parasympathetic (rest & digest) nervous system to get out of “stress mode.”
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Resources From This Episode
Join Zivli
Book a Free Zivli Discovery Call
Freebie: Weight Loss Mindset Audio Training
Freebie: The Ultimate Food Guide
How to Stay Motivated Despite Slow Weight Loss Progress or a Plateau
Click here to register for our FREE Training: How to Lower Insulin Resistance Naturally
In today’s episode, you'll learn 4 ways to control your sugar cravings around the holidays.
If you’re anything like me, it can be challenging to ward off the sweets bombarding your environment this time of year.
You wouldn’t go into a game unprepared right?
So why would you go into your holiday unprepared for the sweets, carbs, candy, cookies, cinnamon rolls and ALL the sweets that will be there.
Failing to plan is planning to fail. If you want to emotionally eat all the sweets and feel like garbage about yourself the next day, please do not watch this episode.
But, if you’re serious about losing weight and improving your health, even when it’s challenging, this one's for you. You CAN learn how to reduce your carb and sugar cravings. You CAN learn how to reduce and prevent emotional eating.
This is your time to work your mental muscle and set your future self up for success. You’ve got this!
Highlights From This Episode
- Register for our new FREE training called How to Lower Insulin Resistance.
- Tip 1: Understand your emotional eating cues.
- Differences between emotional (AKA learned, conditional, or nostalgic hunger), and physical hunger.
- Emotional eating cycle. How does the habit of emotional eating form?
- The S.T.O.P. method to prevent or stop emotional eating.
- How to use “stoppers” (other than something sweet) as a cue that the meal is done and to stop eating.
- Tip 3: Watch the episode: 10 Healthy Thanksgiving Tips to Keep Insulin Low | https://youtu.be/FxRdDfmAGp8
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Resources From This Episode
Join Zivli
Book a Free Zivli Discovery Call
Freebie: Weight Loss Mindset Audio Training
Freebie: The Ultimate Food Guide
Click here to register for our FREE Training: How to Lower Insulin Resistance Naturally
10 Ways to Keep Insulin Low over Thanksgiving
Snacking on crackers, cookies, and sugary drinks is a sure-fire way to raise insulin and gain weight.
If you struggle with the “all-or-nothing” mindset, once you start on the carbs, you may be tempted to throw in the towel until you’re done traveling.
You may vow to “get back on track” after the holidays, or “start again on Monday.”
There is nothing magical about Monday, or January, or “after the holidays.”
Delaying your efforts to start developing more self-discipline around carbs is only making things harder for you a few weeks from now.
Learning to say no to snacks and sweets (at least more often than not) is an essential skill to lose weight and get healthy. You can practice this skill, even over the holidays. In fact, now is a great time to practice because you’re likely getting out of your normal routine and environment.
Not snacking while traveling doesn’t have to be hard. This episode explains how to not snack while traveling, plus gives 4 more of my favorite healthy holiday travel tips.
Highlights From This Episode
- Join us for a new, FREE, live training, called How to Lower Insulin Resistance.
- Tip 1: Move your body everyday.
- Tip 2: Plan your travel food ahead of time.
- Healthy foods you can pack while traveling.
- Tip 3: Skip the snacks to keep insulin lower.
- Tip 4: Prioritize sleep to reduce hunger and carb cravings.
- Tips to improve your sleep while traveling.
- Why making your daily mindset work a priority is essential while traveling.
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Resources From This Episode
Join Zivli
Book a Free Zivli Discovery Call
Freebie: Weight Loss Mindset Audio Training
Freebie: The Ultimate Food Guide
Click here to register for our FREE Training: How to Lower Insulin Resistance Naturally
10 Ways to Keep Insulin Low over Thanksgiving
If you want to lose weight so you can be healthier, look better, and have more energy, don’t go on another diet.
95% of diets fail, so why bother with an unsustainable and restrictive plan in the first place? Would you go to a doctor that had a 95% fail rate? Of course not!
So why not try a better approach that actually gets you sustainable results.
Zivli is not a diet. It’s a slow and gradual lifestyle change to one that keeps insulin and inflammation low. Zivli is our online course and coaching program that helps you reverse insulin resistance for long-term weight loss and disease prevention.
You’ll learn how to maintain a lower carbohydrate lifestyle, use intermittent fasting strategically, and optimize other lifestyle habits to enhance your results.
This episode covers 3 things you can do to prepare if you’re considering joining Zivli this January to lose weight and lower insulin resistance for better health.
🥳Enrollment is open January 3rd - 10th, 2023. 🥳
Highlights From This Episode
- Join us for a new, FREE, live training, called How to Lower Insulin Resistance.
- What is Zivli?
- Tip 1: Get baseline measurements and bloodwork done.
- Tip 2: Schedule your free discovery call before times book up.
- Tip 3: Block off your “Zivli” time now for January so you have the time and space on your calendar to go through the course lessons.
- Bonus Tip 1: Why underhydration blocks your body from burning fat.
- Bonus Tip 2: Why a morning mindset routine is vital to your long-term habit change.
Subscribe & Review
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We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!
Resources From This Episode
Join Zivli
Book a Free Zivli Discovery Call
Freebie: Weight Loss Mindset Audio Training
Freebie: The Ultimate Food Guide
Click here to register for our FREE Training: How to Lower Insulin Resistance Naturally
Free Health Assessment Tracker Form
Blue Light Blocking Glasses
This episode explains what a low carb diet does to LDL cholesterol. In it, I explain the difference between LDL-C (cholesterol) and LDL-P (particle number).
One of the most common objections we hear about people not wanting to eat more animal products is a fear of their cholesterol going up. Much confusion exists over whether high LDL cholesterol is okay or not for your health.
Often, physicians are prescribing statins based solely on total or LDL cholesterol numbers. This exposes people who may not actually need the medication to undesirable side effects including muscle aches, pain, fatigue, and increased insulin resistance.
This video explains when that’s okay, and how to actually know your risk of cardiovascular disease besides relying on total cholesterol or LDL cholesterol. As you’ll learn, these are very poor indicators of your risk.
Highlights From This Episode
- What is cholesterol?
- Difference between LDL-P (particles) and LDL-C (cholesterol).
- LDL Pattern A versus LDL Pattern B.
- Why LDL-P is more important than LDL-C when determining cardiovascular risk.
- Does high LDL cholesterol cause heart disease? + Why you shouldn’t accept a statin based solely on high total or LDL cholesterol.
- Common side effects of statins on muscles and insulin resistance.
- Why you don’t need to fear eating saturated fat.
- How to look at the research on low-fat diets.
- Why total cholesterol and LDL cholesterol go up on a low-carb diet.
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Resources From This Episode
Join Zivli
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Freebie: Weight Loss Mindset Audio Training
Freebie: The Ultimate Food Guide
Watch This Episode on YouTube
Carol's Fibromyalgia Story
What Is A Good Insulin Level & How to Interpret Your Bloodwork Episode
NEW FREE TRAINING: How to Lower Insulin Resistance: 5 Keys to Lower Blood Sugar, Lose Weight, and Keep it Off
In this episode you’ll learn what a healthy blood insulin level is, and how to interpret your blood results.
At Zivli, we advocate prevention before prescription and think it’s wise to reverse risk factors before they become disease.
To help you become aware of your risk factors for cardiometabolic diseases such as insulin resistance, diabetes, and heart disease, we’ve partnered with a lab to offer an at-home fasting insulin test, and a more comprehensive cardiometabolic panel.
Our Cardiometabolic test kit measures fasting insulin, HDL-C, Triglycerides, Hemoglobin A1c, hsCRP, VLDL-C, LDL-C, and total cholesterol.
To order one of these tests go to www.zivli.com/testing. You can also use blood work obtained from your doctor, but you may not have all the values discussed here.
Highlights From This Episode
- Why “normal” bloodwork numbers are not optimal.
- How to check your insulin levels at home.
- How to download a free health assessment tracker form.
- Optimal levels for fasting insulin, fasting glucose, glucose after a meal, hsCRP, Hemoglobin A1c, Triglycerides, VLDL, HDL, waist circumference, HOMA-IR, and Triglyceride/HDL ratio.
- How to calculate your HOMA-IR for insulin resistance.
- How to learn more about joining Zivli.
Subscribe & Review
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Resources From This Episode
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Freebie: Weight Loss Mindset Audio Training
Freebie: The Ultimate Food Guide
Test Your Insulin At Home
Health Assessment Tracker Form
This video explains how to check your insulin levels at home to determine if you have insulin resistance with our at-home insulin resistance test. We offer a single insulin test, or a more comprehensive cardiometabolic panel.
To learn more and order a test, go to www.zivli.com/testing.
Knowing your insulin levels can be a very important marker for your health status, and motivating to track along your health journey.
Fasting insulin has been shown to predict type 2 diabetes over 10 years before fasting glucose, and over 88% of adults in America have some degree of insulin resistance.
So even if your glucose or hemoglobin A1c are at normal levels, that doesn't mean you have optimal metabolic health. Insulin is a much better indicator.
Highlights From This Episode
- Why checking insulin is more important than glucose or A1c, especially if your blood glucose and A1c are in healthy ranges.
- The at-home insulin testing process and what you can expect.
- What the Cardiometabolic Test Kit includes.
- Other signs & symptoms of insulin resistance.
- Learn more about Zivli helps you lower insulin resistance and inflammation for long-term weight loss and better health.
Subscribe & Review
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Resources From This Episode
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Freebie: Weight Loss Mindset Audio Training
Freebie: The Ultimate Food Guide
At Home Insulin Testing
In this episode, you’ll learn 10 healthy Thanksgiving tips to keep insulin low. If you’re looking to lose weight, lower insulin resistance, reduce your blood glucose or lower blood pressure, these tips will help you stay healthy over the holidays.
They will also help prevent holiday weight gain so you start next year strong, not sluggish.
Highlights From This Episode
- Why lowering insulin is helpful to lose weight and get healthy.
- Use allowing language to remove the scarcity mindset.
- How to choose foods that keep blood sugar and insulin low.
- What are “normal” portion sizes?
- Great tip to prevent overeating at your meal.
- Which order to eat your food in for a lower post-meal blood glucose response.
- Benefits of raw, unfiltered apple cider vinegar for blood sugar.
- Do this right after a meal to lower blood sugar and insulin.
- Why alcohol and sugar-sweetened beverages are not empty calories.
- How I enjoy sweets in moderation and get right back “on track.”
- There are no problems, just opportunities.
- Bonus tip to prevent holiday weight gain.
- How to work with me to lower insulin resistance, lose weight, and get healthy.
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Freebie: The Ultimate Food Guide
If you’re in need of some major weight loss inspiration, this episode is for you. In it, you’ll learn about the low carb weight loss success story of one of our Zivli members, Rebecca.
After recognizing she had metabolic syndrome, and a serious health event that made her say, “Enough is enough,” she committed to a healthy low-carb lifestyle. She’s found simple solutions that work with her busy and demanding nursing job, and work with her partner.
So far she’s lost 50 pounds and has been able to return to an activity she loves, running! And she’s not done yet. Rebecca is such an inspiration and we hope this interview inspires you to make your health a priority so you can reap the rewards of feeling good.
Highlights From This Episode
- The overwhelm of the beginning of Rebecca’s health journey.
- Sugar Addiction and Substance Use Disorder and how to reduce the cravings.
- The “why” and the incident that was the breaking point.
- The benefits and progress to developing as a Zivli member.
- Rebecca’s Pillars of Health and the system she’s utilized to change her lifestyle.
- How to manage a partner during a lifestyle change.
- Where does Rebecca see herself progressing from here?
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Resources From This Episode
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Freebie: Weight Loss Mindset Audio Training
Freebie: The Ultimate Food Guide
In this episode of the Reshape Your Health Podcast, you’ll learn about the benefits of red light therapy with Byran Gohl of Red Light Rising. In it, we discuss the effects that red light has on mitochondrial health and how it can help with pain relief, aging, muscle repair, inflammation, and even weight loss.
Highlights From This Episode
- Background on Red Light Rising and main results seen from their clients.
- Circadian rhythm and how red light impacts the mitochondria.
- When, during daytime hours, is red light most available in nature?
- Red light and the mitochondria: a deep dive.
- How do the LED red light machines work?
- How to determine if you need a red light.
- Which light is needed for people with long winters?
- How long should you be exposed to light?
- Ideal time to exercise to benefit circadian rhythm?
- Helpful tips for incorporating more sun into your daily routine.
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Resources From This Episode
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Freebie: The Ultimate Food Guide
Red Light Rising
Struggling with a weight loss plateau, slow progress, or "no" progress altogether? If you feel like you have an effort to outcome mismatch you may be in the "Plateau of Latent Potential."
Learn a few powerful and simple tools you can implement right away to stay motivated with weight loss and health habits.
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Resources From This Episode
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Freebie: The Ultimate Food Guide
Today on the Reshape Your Health podcast, hear from Dr. Bill Rawls, author of The Cellular Wellness Solution. We discuss phytochemicals, their benefits, and how to use them to fight microbial infections.
Unlike medications, phytochemicals have the power to heal your cells, and protect them from future damage. Phytochemicals are your “cellular insurance plan.” He has successfully treated his fibromyalgia and lyme disease in part due to the power of phytochemicals.
Today, Dr. Rawls shares the revelations that helped him and thousands of others reclaim their lives and find their own paths to wellness. He is the bestselling author of Unlocking Lyme, The Cellular Wellness Solution, and is the Medical Director and Co-Founder of Vital Plan, Inc.
Highlights From This Episode
- Dr. Rawls' journey towards a holistic approach.
- What are microbes and why are they important?
- What are some manifestations of the most common microbe related conditions/symptoms?
- Is there a drug to cure these microbe related issues?
- Are there phytochemicals that aren’t herbs?
- Phytochemicals as an “insurance policy” to the body.
- Who should be taking herbs?
- Where does detoxification actually start?
- What does detoxification really mean?
- What things are toxic and damaging to the liver?
- How can I find quality herbs on the market?
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Resources From This Episode
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Freebie: The Ultimate Food Guide
Vital Plan Supplements
The Cellular Wellness Solution Book by Dr. Bill Rawls
Overeating or binging can be so frustrating. They are hard habits to break but this C.L.E.A.R. exercise will help you break them faster. Going through this method of reflection can help you gain clarity on why you do.
Gaining this insight into your behavior can help you change your line of thinking so that the next time you encounter a similar situation, you'll be more likely to make choices that are congruent with your health goals.
C = circumstance/context
L = line of thinking
E = emotions/feelings
A = actions
R = results
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Resources From This Episode
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Freebie: Weight Loss Mindset Audio Training
Freebie: The Ultimate Food Guide
When her 7-year-old son told her he didn’t want to live anymore, Dr. Bevans made it her mission to get to the bottom of his behavior and mental health problems. Rebecca Bevans, PhD has a Masters degree in Child Development and a PhD in Cognitive Neuroscience. Her educational background gave her the insight to know that when her son said his brain was “buzzing,” something was wrong.
After behavioral therapy, discipline, and everything else she could think of wasn’t helping, she stumbled upon an article that linked food dyes to hyperactivity and similar symptoms her son had. Removing food dyes from his diet wasn’t easy. There are red, green, yellow, and blue dyes. Food marketed to kids is especially high in artificial dyes - think skittles, cereals, M&Ms. But other products like sunscreen, gum, and toothpaste had them, too.
Her son experienced severe withdrawal but slowly started to improve. After removing all artificial food dyes from her son and family’s diet, he no longer had behavioral problems and was able to heal physically and mentally. Her TEDx talk, The Effects Of Artificial Food Dyes, was so moving and I asked her to share her and her son’s story today on the podcast.
Highlights From This Episode
- Dr. Bevans shares her son’s story on how artificial food dyes affected his health and behavior
- Why removing red 40 wasn’t enough and common foods that contain yellow, green, and blue dyes affected him, too.
- What happened to Dr. Bevan’s son after food dyes were removed from his diet.
- Did his doctor’s say anything about artificial food dyes affecting behavior?
- What about the effects of added sugar on behavior?
- When behavioral modification and counseling isn’t working.
- How to know if your food has artificial food dyes.
- The best time to experiment with removing food dyes from a diet.
- How Dr. Bevans dealt with artificial food dyes at school.
- Why the M&Ms are different in the US & Europe.
- Center for Science in the Public Interest - Food Dyes, A Rainbow of Risks PDF.
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Resources From This Episode
Join Zivli
Book a Free Zivli Discovery Call
Freebie: Weight Loss Mindset Audio Training
Freebie: The Ultimate Food Guide
Dr. Rebecca Bevans’ Website
Dr. Rebecca Bevans’ TEDx Talk
Center for Science in the Public Interest
Food Dyes, A Rainbow of Risks PDF
In this quick tip episode, you'll learn 2 of my favorite tips to S.T.O.P. emotional eating and eat less added sugar.
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According to the National Child Traumatic Stress Network, 78 percent of children reported more than one traumatic experience before five years of age. (https://www.nctsn.org/)
Unresolved childhood trauma often manifests in adulthood as multiple health problems, depression, anxiety, low self-esteem, and a lack of direction.
Trauma is a wide umbrella with some events being more obvious than others. Examples of trauma include the death of a loved one, rape, physical, mental, or emotional abuse, divorce, a breakup, bullying, natural disasters, accidents, war, and the list goes on.
Traumas cause a loop in the brain to be formed that makes you feel unsafe. Without healing and “resetting” your brain’s thought waves, you could be caught in a subconscious fight, flight, or freeze situation.
Don Wood, PhD, is the author of two top selling books, Emotional Concussions and You Must Be Out of Your Mind. He is the Founder & CEO of the Inspired Performance Institute, and creator of the patented TIPP method.
TIPP is a cutting-edge method inspired and developed through the newest developments in neuroscience and designed to clear away the effects of disturbing or traumatic events, repurpose old patterns and set the individual’s mind up for peak performance.
Dr. Don’s TIPP method helps reboot the brain’s stuck thought patterns. This makes it possible to stop chronic negative thought loops (AKA limbic loops), and not let the pain of past trauma continue to affect you today.
Highlights From This Episode
- What counts as “trauma” and how do we identify it in ourselves?
- Resisting our traumas, and moving on.
- How traumas manifest in later life.
- How do you help people uncover the root of their trauma?
- Time Slice Theory: What it is and how it works.
- How are trauma and physical health linked?
- Addiction and how it can relate to food.
- Solutions to stop the sugar cravings loop.
- How long does it take to re-code your brain?
- Practical tip to take into your own life.
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Dr. Don Wood’s Website
The holidays are coming, and that means...sugar! And food pretty much everywhere. If you don't proactively make a plan to create healthy boundaries around sweets, your weight loss and health goals can get quickly derailed. This episode covers simple strategies to not eat all the Halloween candy.
Candy Alternatives
- Bubbles
- Glow sticks
- Mini play-dough
- Rubber stamps
- Stickers
- Small balls or bouncy balls Temporary tattoos Magnets
- Pencils
- Erasers
- Key chains
- Slap bracelets
- Activity or coloring books Small craft kits Bookmarks
Leftover Candy Ideas
- Throw it away.
- Donate to charity, including Treats for Troops, Operation Shoebox, local food pantries, Ronald McDonald house, or nursing homes.
- Some dental offices also offer a “buyback program” where they will send leftover candy to charities.
- Find a game, art, or science project for it. Search the internet for learning activities or science experiments with candy.
- Enlist the “Switch Witch.”
- Add it to holiday gifts.
Strategies to Not Eat the Candy
- Buy an alternative, or buy candy you don't like.
- Out of sight, out of mind.
- Delayed gratification.
- Use strategies listed for emotional eating and sugar cravings for proactive, in-the-moment, and reactive ideas. We'll be covering more of these strategies in the weeks ahead.
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Nearly 1 in 4 have fatty liver disease and 88% of adults are not metabolically healthy. This episode will explain why fatty liver disease is a direct result of excessive fructose. Fructose is found in sugary foods but can also be made in the body from high glycemic carbohydrates and alcohol. Excess fructose is the primary driver of poor metabolic health and liver insulin resistance.
In this week’s episode of the Reshape Your Health Podcast, I interview Dr. Richard Johnson, author of Nature Wants Us to Be Fat. He explains the link between fructose, fatty liver, and insulin resistance. We discuss how our biological fat storage process works and how to shut it off. You’ll learn dietary recommendations to lower fatty liver and insulin resistance. We also touch on central insulin resistance, how sugar affects the brain, and why Alzheimer’s is being called Type 3 Diabetes. This conversation was truly fascinating.
Dr. Richard Johnson is a Professor of Medicine at the University of Colorado in Denver and has been a practicing physician and clinical scientist for over 25 years. He is internationally recognized for his seminal work on the role of sugar and its component fructose, in obesity and diabetes. His work has also suggested a fundamental role for uric acid (which is generated during fructose metabolism) in metabolic syndrome. He has previously authored The Sugar Fix with Timothy Gower in 2008, and The Fat Switch in 2012.
Highlights From This Episode
- What happens when the “survival switch” turns on and stores fat?
- What foods turn the survival switch and liver insulin resistance on?
- The #1 food that causes non alcoholic fatty liver disease.
- Is whole fruit bad for liver health?
- What foods cause the production of fructose in your body?
- Alcohol’s effect on liver health is due to fructose.
- AMP, IMP, and TMAO: How shellfish, processed meats, and beer can contribute to insulin resistance.
- Central insulin resistance and how sugar affects the brain.
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Nature Wants Us to Be Fat by Dr. Richard Johnson
In this episode, you'll learn the best question to ask yourself to stop procrastinating weight loss. Plus, you're invited to our Healthy Holidays Workshop!
Imagine how you could be more present at parties if you weren’t constantly feeling fat, or obsessing over the food that you want, but “can’t have.”
What if you didn’t even want the Halloween candy? 🤯
What would it feel like to stop after one just piece of pie at Thanksgiving, and be satisfied.
What if you didn’t overeat or emotionally eat at togethers?
What if when a coworker offered you a donut or cinnamon roll you simply said, “No thanks.” instead of giving in to the constant temptation and food peer pressure?
Wouldn’t it feel amazing to have self-control around sweets, and be able to have a little (if you choose) without feeling like you’re getting completely off track, or give yourself a mental beatdown?
All of this is possible. It’s taken me years to learn how to be healthy through the holidays, and if you join me for the Healthy Holidays Workshop you’ll get all my best strategies in less than 90 minutes.
You’ll leave feeling motivated to start the holiday season strong, without fearing food. Go to www.zivli.com to register today.
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Learn why functional strength training is critical to healthy aging in this interview with Betsy Spieler, PT. Betsy is a co-founder of the UB Stronger 55+ small group strength training program out of the UBX gym in Omaha, NE.
Adequate strength training and protein intake are essential to maintain healthy muscle mass, strength, power, and endurance as you age. These are important to prevent falls and fractures.
As physical therapists, we’ve seen far too many times a fall being the beginning of the end of someone’s quality of life. September was fall prevention awareness month and we wanted to highlight several key things you can do to reduce your risk of falls.
Highlights From This Episode
- How the curriculum of UB Stronger 55+ was developed and what it looks like.
- Findings from the UB Stronger 55+ pilot program, and what they mean.
- What types of education are provided outside of physical training?
- Overcoming fear of injury in older adults.
- The importance of personal responsibility for your own health.
- Treating the whole person, not just the impairment.
- Nutrition and fall prevention.
- The metrics that UBX tracks and what they’ve found.
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UB Stronger 55+ Program
UB Stronger 55+ email: ubstronger55+@gmail.com
Learn 2 quick steps to create stronger emotional boundaries. Whether you have a friend that never stops complaining, children that always need you, or you're the primary caregiver for an aging parent, this information can help you create more energy to focus on your health. If you have an unproductive thought or habit you need to change, try these 2 steps for a "hard stop."
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Integrative dietician and menopause expert Esther Blum, MS, RD, CDN, CNS joins us today to talk about her approach to treating women during menopause. Blum shares how to reduce perimenopause and menopause symptoms naturally. She discusses treatment options, lifestyle recommendations, and ways to advocate for yourself through the process.
Blum’s new book, See Ya Later, Ovulator synthesizes her expertise and recommendations into a concise and approachable format. If you struggle with menopause weight gain, hot flashes, night sweats, or mood swings, you’ll find solutions in this book.
Highlights From This Episode
- Breaking up with coffee and its effects on your cycle.
- Antidepressants and birth control: Not the answer for menopause.
- Gut changes in peri-menopause and menopause.
- The gut-brain connection: an overview.
- Reducing baseline stress and exercising your parasympathetic nervous system.
- Stress and its effect on your health.
- Esther Blum’s meditation and how to replicate it.
- Final takeaways.
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Esther Blum’s Website
See Ya Later, Ovulator
This episode covers 8 signs you may be afraid of weight loss success. Losing weight comes with new fears...fear of failure, fear of weight regain, and fear of success.
Learn 8 common limiting, fear-based thoughts that I hear in coaching and a few tips for how to overcome them.
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In this week’s episode of the Reshape Your Health Podcast, we are talking about how to break the all-or-nothing weight loss mindset with Jessica Hehmeyer, MS, DC, LDN, CNS. If you’re working to lose weight or better your health, this conversation is for you.
We had a great time and I got more personal than ever before on an episode. I shared parts of my past history with sugar that were mostly embarrassing, but a little funny. We hope you gain value from this episode knowing that losing weight and getting healthy is a journey, not a race. You’ll learn practical mindset tools to ditch the all-or-nothing mindset.
Highlights From This Episode
- Breakdown of the all-or-nothing weight loss mindset.
- How to start mastering your middle ground.
- What 1-2 tools would we give to someone trying to master their weight loss?
- The “force field” of weight loss, and the shame associated.
- How we can change our language around food.
- Is there a role for processed food as a bridge to healthier choices?
- Sustainable weight loss and quality in food.
- Tips for staying in the right health mindset during the holidays and the myth of “starting on Monday."
- Respecting and realizing your growth.
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Dr. Jessica Hehmeyer’s Website
A lack of follow-through and overwhelm always stem from a limiting thought. This quick-tip episode stems from many conversations with clients and Zivli members about weight loss overwhelm and lack of follow-through. Consistency is the name of the better health game. Crash diets and yo-yo dieting do not work for long-term weight loss. Adopting healthy habits that keep insulin and inflammation low does.
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In this week’s episode of the Reshape Your Health podcast, we are joined by Ashlee Symcox, RN, FNTP to learn how antidepressant withdrawal wrecked her health and led to chronic fatigue and illness. Antidepressant withdrawal does not happen to everyone who stops an antidepressant, but for Ashlee, her symptoms were obvious and severe.
This is an important conversation for anyone who is considering stopping an antidepressant. We also talk about why getting to the root cause of your depression is critical for healing, and share non-pharmacological ways to help with depression or depressive feelings.
Highlights From This Episode
- How coming off of an antidepressant affects your brain.
- Is serotonin that involved in depression?
- Ashlee’s personal experience with depression and her long-term permanent solution.
- How the dynamic neural retraining system helped Ashlee heal from trauma.
- How would someone know they are going through antidepressant withdrawal?
- How did this struggle with antidepressant withdrawal ignite a journey toward better health?
- Ways to activate the parasympathetic nervous system for lower stress.
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Resources From This Episode
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Freebie: Weight Loss Mindset Audio Training
Freebie: The Ultimate Food Guide
Ashlee Symcox's Website
Surviving Antidepressant Safe Tapering Forum
The Inner Compass Initiative
GeneSight Testing
Self-Directed Neuroplasticity Exercises (DNRS)
This quick tip episode covers 5 tips to stay on track with your nutrition at a party, tailgate, or game. I hope this helps you feel more in control of your choices and be able to be present with your friends and family instead of obsess over what you're going to eat and when you're going to eat it.
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In this week’s episode of the Reshape Your Health podcast, you’ll learn how to improve gut health and digestion naturally. We are joined by Ashlee Symcox, RN, FNTP to help break down this topic in a streamlined and easy-to-understand way.
She was on the podcast last week to talk about adverse medication reactions and is here for Part 2. A Registered Nurse and Functional Nutritional Therapy Practitioner, she worked 11 years in the Emergency Department where she witnessed, first hand, the devastation of chronic Illness on peoples' lives.
She found healing in, and made the choice to pursue Functional Nutrition where she now helps those with chronic illnesses discover the root cause of their illness and take back control of their health.
I learned a lot from this interview and we hope you do, too.
Highlights From This Episode
- Overview of the gut and how antibiotics can affect it.
- How you can improve digestion of food.
- How you can prioritize digestion by eating well.
- Why certain foods cause heartburn.
- How can we improve the acidity of our stomach?
- Supplements and when/if to update your primary care physician.
- What can we do to support the liver?
- Pancreatic enzymes and how we can support healthy function.
- Do you still get all the fiber you think you do when you make a smoothie?
- What can we do to support our small and large intestines?
- Probiotic foods and examples to add to your diet.
- Animal products and their effect on the gut.
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Ashlee Symcox's Website
In this quick-hit episode, you'll learn about a new concept I learned called the Gap and The Gain. If you're a fellow achiever, (recovering) perfectionist, and can't seem to ever enjoy your accomplishments for more than 5 seconds, you'll enjoy this episode.
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The Gap & the Gain Book
Ashlee Symcox, RN, FNTP is a Registered Nurse and Functional Nutritional Therapy Practitioner. She worked 11 years in the Emergency Department where she witnessed, first hand, the devastation of chronic Illness on peoples' lives.
After dealing with a health set-back herself, she found answers hard to come by in the conventional medical model. She found healing in, and made the choice to pursue Functional Nutrition where she now helps those with chronic illnesses discover the root cause of their illness and take back control of their health.
Ashlee takes a holistic approach to helping others heal without band-aid approaches. As a Zivli member, Ashlee has shared her expertise with our Zivli members during Office Hours more than once. I invited her on the podcast to share her knowledge and personal experience with a broader audience.
In this episode, we discuss the importance of understanding potential medication adverse effects for cholesterol, blood glucose, and blood pressure lowering medications.
Highlights From This Episode
- Lifestyle changes and their relation to blood sugar.
- How to prevent low blood sugar as a result of medication and talk to your prescribing provider.
- Lifestyle changes and their relation to blood pressure.
- Thyroid function and medication.
- How over prescribed medications contribute to nutritional deficiencies.
- How antibiotics can harm or impair gut health.
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Resources From This Episode
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Ashlee Symcox's Website
High Cholesterol On a Low Carb Diet Series
In this episode, Avanti Kumar Singh, MD teaches Ayurveda tools for healing. She reveals the importance of meditation, yoga, and breath work to improve your mental and physical health.
Dr. Avanti began her career as an ER doctor. She quickly recognized the limitations of Western medicine and believed she and her patients deserved more. This realization led her to become a practitioner of Ayurveda, a 5,000-year-old ancient healing practice.
Through her studies and travels, as well as her upbringing in a first-generation South Asian household, Dr. Avanti learned that each of us has the innate ability to attain and maintain our own optimal health using the simple habits of Ayurveda, including meditation, yoga, breath, food, and circadian routines.
Dr. Avanti is a certified plant-based professional, certified yoga therapist, and host of the top-rated health and wellness podcast, The Healing Catalyst. In 2020, she self-published her first book, The Health Catalyst: How to Harness the Power of Ayurveda and Achieve Optimal Wellness. Her second book, The Longevity Equation: Ancient Ayurvedic Principles is slated for publication in early 2024.
Highlights From This Episode
- The oldest healing tradition: what you need to know about Ayurveda.
- The benefit of physicians prescribing lifestyle changes before medication.
- Daily rituals to improve your circadian rhythm and sleep.
- Why eating your largest meal for lunch is good for your health.
- Why diet is everything you consume, not just food and drink.
- What is meditation and how beginners can get started.
- Other tools of yoga that can calm the nervous system.
- Discussing the connection between mental and physical health.
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Resources From This Episode
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Avanti Kumar Singh's Website
The Health Catalyst Book
Healthy Lifestyle Solutions with Maya Acosta
Are you ready to upgrade your health to a new level and do so by learning from experts...
Listen on: Apple Podcasts Spotify
If you have insulin resistance, prediabetes, or diabetes and are looking for the best diet to lower your blood sugar, this episode is for you.
You’ll learn 5 diabetes diet tips to lower blood sugar and insulin to prevent, reduce, or eliminate blood sugar lowering medications.
Highlights From This Episode
- Insulin Resistance & Diabetes Diet Tip #1: Eat whole, unprocessed foods.
- Insulin Resistance & Diabetes Diet Tip #2 - Eat more whole food fiber.
- Insulin Resistance & Diabetes Diet Tip #3 - Reduce fructose.
- Insulin Resistance & Diabetes Diet Tip #3 - Reduce these 5 ingredients…
- Insulin Resistance & Diabetes Diet Tip #5 - Reduce total start and sugar, increase protein, fat, and whole-food fiber.
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If you're using intermittent fasting to lose weight or get healthy, be sure to avoid these 10 common intermittent fasting mistakes.
Highlights From This Episode
- Mistake #1 - Overeating or eating too much processed food (even the “healthy” stuff.)
- Mistake #2 - Triggering a restriction mindset that leads to overeating or binging.
- Mistake #3 - Under hydration. Being dehydrated leads to more fat storage.
- Mistake #4 - Drinking alcohol, sugary beverages, or zero calorie sweet drinks.
- Mistake #5 - Not using electrolytes with intermittent fasting.
- Mistake #6 - Fearing exercise when fasting.
- Mistake #7 - Eating too much starch and sugar.
- Mistake #8 - Fasting at the wrong time of your menstrual cycle.
- Mistake #9 - Fasting when you’re sleep deprived.
- Mistake #10 - Being impatient with results and quitting too soon.
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Resources From This Episode>> Join Zivli
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Freebie: Weight Loss Mindset Audio Training
Freebie: The Ultimate Food Guide
Freebie: Master Your Macros
Corresponding Blog Post
Today I am blessed to have Sandra Mikulic on the Reshape Your Health Podcast. She is a plus-size runner, wife, and mom of 4. Sandra has run a 50km race, several marathons, and an Olympic distance Triathlon, with more races to come!
In this episode, Sandra talks about her journey through childhood trauma and how she's used exercise to heal herself emotionally and mentally. After reading The Body Keeps the Score, Sandra learned she used her body to have visceral experiences that contradict her helplessness and rage.
Sandra speaks about restoring the trust between your body and soul. Tune in as we chat about navigating impostor syndrome, overcoming the fear of criticism, and focusing on your mental weight before your physical weight.
Highlights From This Episode[00:00] Topic Intro
[02:40] How Sandra Discovered Her Love for Running at the Age of 43
[11:50] Sandra Was Contradicting Her Helplessness and Rage Through Running
[22:35] Navigating Impostor Syndrome and Overcoming the Fear of Criticism
[31:30] Before Focusing on Weight Loss, You Need to Focus On Your Mental Weight
[36:45] To Teach Other People, You Have to Live In Your Truth
[42:50] Sandra Says That Overweight People Know How to Lose Weight
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Resources From This Episode>> Join Zivli
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Freebie: Weight Loss Mindset Audio Training
Freebie: The Ultimate Food Guide
Sandra’s Website
Follow Sandra on Instagram
The Body Keeps Score Book
Today, I am blessed to have here with me Shana, a Zivli member. In this episode, Shana shares her eating disorders, dieting, and mental health background. One of Shana’s most significant struggles was deciding when to retire. After her body completely shut down, Shana took it as a serious wake-up call and finally closed that chapter of her life.
Shana reveals all her limiting thoughts around food and lifestyle. Tune in as we talk about the fears behind those limiting thoughts, tips on identifying your own limiting beliefs, and Shana reveals her tricks for staying healthy on vacation.
Here’s What We Cover in this Episode:
- About Shana’s Background With Eating Disorders and Dieting
- Struggling With Your Mental Health and Stress At Work
- Why You Shouldn’t Feel Bad For Wasting Unhealthy Foods
- The Reason You Should Not Reward Yourself With Food
- Give Yourself Time When It Comes To Making Lifestyle Changes
- Build and Preserve Better Boundaries Through Daily Practice
- Tips For Going on Vacation Without Breaking Your Lifestyle Habits
And Much More.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online program, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
To learn more, go to https://www.zivli.com/join.
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Dr. Sharon Bergquist joins the show to speak about the truth around aging and what many of us consider age-related diseases. Dr. Bergquist dives into how the aging process affects our muscles, physical wellbeing, and hormones.
As we get older, many people experience issues with memory and forgetfulness. Dr. Bergquist describes what normal cognitive decline is and what isn’t considered normal when it comes to brain function. Tune in as we chat about the importance of skin health, and Dr. Bergquist gives tips on slowing down the aging process through hormesis.
Here’s What We Cover in This Episode:
- The Truth About Aging and Age-Related Diseases
- Memory, Forgetfulness, and Aging: Is It Normal?
- Aging Changes In Body Shape: From Muscle Loss to Declining Hormones
- Does Sunscreen Slow Down The Aging Process?
- The Same Pathways That Lead To Aging Overlap With Chronic Disease
AND MUCH MORE!
Resources from this episode:
- Dr. Bergquist’s Website: https://drsharonbergquist.com/
- Check out Emory Executive Health Center: https://www.emoryhealthcare.org/centers-programs/executive-health-center/index.html
- The Whole Health Cure: https://thewholehealthcure.simplecast.com/
- Follow Dr. Bergquist
- LinkedIn: https://www.linkedin.com/in/drsharonbergquist/
- Facebook: https://www.facebook.com/drsharonbergquist/
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online program, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
To learn more, go to https://www.zivli.com/join.
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Today, I am blessed to have here with me Joseph Houmard, PhD. He has been at East Carolina University in Greenville, NC, since 1988 and is currently a Professor in the Department of Exercise & Sport Science and Director of the Human Performance Laboratory.
Dr. Houmard is an author of more than 150 scientific papers. His research focuses on skeletal muscle metabolism and how it is altered with conditions such as aging, insulin, resistance, and obesity and how interventions such as weight loss and exercise exert their positive effects.
Here’s What We Cover in This Episode:
- How long the benefits of exercise last after you stop.
- Why you don’t have to lose weight to improve your metabolism.
- Differences between aerobic and strength training on muscle.
AND MUCH MORE!
Resources from this episode:
- Moderate-to-Vigorous Physical Activity and All-Cause Mortality: Do Bouts Matter?: https://www.ahajournals.org/doi/10.1161/jaha.117.007678
- Effects of the amount and intensity of exercise on plasma lipoproteins: https://www.nejm.org/doi/full/10.1056/NEJMoa020194
- Learn more about Dr. Joseph Houmard: https://news.ecu.edu/2022/01/04/faculty-dr-joseph-houmard/
Coaching
Join my online program, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease. To learn more, go to https://www.zivli.com/join.
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Subscribe & Review in Apple Podcasts
I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Eye-Opening Moments Podcast
Eye-Opening Moments are stories of adversity, encounters, and perspectives. They are...
Listen on: Apple Podcasts Spotify
Today, I am blessed to have here with me Former Wisconsin Governor Martin Schreiber. He is an award-winning crusader for Alzheimer’s caregivers and persons with dementia.
Net proceeds from his acclaimed book, My Two Elaines: Learning, Coping, and Surviving as an Alzheimer’s Caregiver, which was recognized by Caring.com as one of its Best Caregiving Books of 2017, promote Alzheimer’s caregiver support efforts.
In this episode, Marty speaks about learning, coping, and surviving as an Alzheimer’s caregiver.
Here’s What We Cover in This Episode:
- There Are Two Different Patients When It Comes to Alzheimer’s: The Patient and the Caregiver
- Caregivers Need To Understand The Importance of Self-Care
- Find Support As A Caregiver Through The Alzheimer’s Association
- Pivots That Happen When You Have A Loved One With Alzheimer’s
AND MUCH MORE!
Resources from this episode:
- Check out My Two Elaines: https://mytwoelaines.com
- Follow Marty Schreiber
- Facebook: https://www.facebook.com/MyTwoElaines
- YouTube: https://www.youtube.com/channel/UCz3cOO6w8eRWJC09CUPZzRA
- Alzheimer’s Association: https://www.alz.org
- The Alzheimer’s Association Help Line: 800.272.3900
Coaching
Join my online program, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease. To learn more, go to https://www.zivli.com/join.
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Real Talk with Life After Grief Chris
"Helping those in grief navigate financial matters (and the advisors who help them)"
Listen on: Apple Podcasts Spotify
Mentally Financially with Gary B.
A podcast show where I talk about ways to deal with Mental Illness and Financial Stress
Listen on: Apple Podcasts Spotify
Martha Runs the World Podcast
A podcast with an honest and open look at running, fitness and all things...
Listen on: Apple Podcasts Spotify
Dr. David Prologo is a dual board-certified interventional radiologist and obesity medicine specialist. Dr. Prologo has spent more than twenty years specifically analyzing the phenomenon of diet attrition—why do diets always fail? More importantly, when they do fail, why do we blame the patients for that failure?
That journey led Dr. Prologo to perform first in human advanced interventional procedures to manage obesity, diabetes, and other metabolic conditions. It further led to the identification of the catching point—a clear pivot point beyond which calorie restriction and exercise are easier for patients.
Many people think that if you can’t lose weight, there’s a willpower problem. Dr. Prologo explains why this theory is totally wrong. Plus, Dr. Prologo dives deep into what stops people from losing weight and sustaining weight loss. Tune in as we talk about reaching critical exercise capacity, the importance of recovery, and how to start craving healthy foods.
Here’s What We Cover in This Episode:
- The Inspiration Behind Dr. Prologo’s Passion For Helping People With Weight Loss
- What Is Stopping You From Losing Weight?
- Hunger Signals Are Coming From The Body To The Brain
AND MUCH MORE!
Resources from this episode:
- Dr. Prologo’s Website: https://www.drprologo.com/
- The Catching Point Transformation: https://www.amazon.com/Catching-Point-Transformation-Twelve-Week-Strategy/dp/1642939226
Follow Dr. Prologo
- Twitter: https://twitter.com/jdprologo
- Facebook: https://www.facebook.com/jdprologo
- Instagram: https://www.instagram.com/jdprologo/
- LinkedIn: https://www.linkedin.com/in/j-david-prologo-md-fsir-abom-d-40071861/
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online program, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
To learn more, go to https://www.zivli.com/join.
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? Click here to subscribe in Apple Podcasts.
Real Talk with Life After Grief Chris
"Helping those in grief navigate financial matters (and the advisors who help them)"
Listen on: Apple Podcasts Spotify
Today, I am blessed to have Robert Linkul with me to discuss proper strength training for “older adults.” He is the head personal trainer and the owner of Be STRONGER Fitness. Robert has his masters degree in personal training from the United State Sports Academy (University of Alabama) and a bachelor's degree in kinesiology from California State University of Sacramento.
Linkul is the Southwest Regional Coordinator with the National Strength and Conditioning Association (NSCA) and was named the NSCA's 2012 Personal Trainer of the year. Linkul is an NSCA Certified Personal Trainer (NSCA-CPT D) and a Certified Strength and Conditioning Specialist (CSCS D) with distinction.
Robert opens the show by speaking about his past injuries and how they inspired him to start training older adults. His story of recovery after multiple surgeries including two hip replacements is incredible!
Here’s What We Cover in this Episode:
- About Robert Linkul and The Inspiration Behind His Business: Training the Older Adult (TOA)
- What You Need To Think About When Training Older Adults
- Be Proactive When It Comes To Your Limitations
- Lifting Weights: Remember To Give Your Muscles Time To Repair
- Does Lifting Weights Make Women Get Bulky?
- Eat Unprocessed Food and Sleep Well To Regulate Your Hormones
AND MUCH MORE!
Resources from this episode:
- Check out Be Stronger Fitness: https://www.bestrongerfitness.com/
- Training The Older Adult: https://www.trainingtheolderadult.com
- Follow Robert Linkul
- YouTube: https://www.youtube.com/channel/UCbxyI6N6lQ5zMPife-pd8ug
- Instagram: https://www.instagram.com/robertlinkul
- Facebook: https://www.facebook.com/robert.linkul
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
Connect on Social
Subscribe to My YouTube Channel
Follow Me on Instagram
View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
If you’ve been using intermittent fasting and not losing weight or seeing the results you want, you’ll want to check out our new episode on the Reshape Your Health podcast that just dropped this morning.
My guest is Shana Hussin, RDN and founder of Fast to Heal. Shana has worked in the medical nutrition therapy field for 20 years. Like most dietitians, she recommended strategies to her clients for much of her career that failed them long-term, with little sustainable weight loss. This proved to be frustrating to both practitioner and client.
Here’s what we cover in this interview:
- Things Shana was taught in her schooling to become a registered dietician that is totally backwards for sustainable weight loss and disease prevention.
- Why PCOS is a condition of insulin resistance and how to reverse it.
- What to do if you’re not losing weight with intermittent fasting.
- What length of fast is best for reversing insulin resistance?
- The answer to a FAQ: “How many carbs should I be eating?”
- Advice for women on adjusting their fasting window around their menstrual cycle.
AND MUCH MORE!
Resources from this episode: https://www.zivli.com/blog/not-losing-weight-intermittent-fasting-shana-hussin
Follow Shana:
Website: https://www.fasttoheal.info/
Instagram: @shana.hussin.rdn
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
Connect on Social
Subscribe to My YouTube Channel
Follow Me on Instagram
View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful i
Garden Basics with Farmer Fred
Tips for a thriving garden soil, growing the tastiest food and beautiful flowers.
Listen on: Apple Podcasts Spotify
Health Longevity Secrets
Transform your health and longevity with simple lifestyle changes.
Listen on: Apple Podcasts Spotify
Real Talk with Life After Grief Chris
"Helping those in grief navigate financial matters (and the advisors who help them)"
Listen on: Apple Podcasts Spotify
In this episode, Terri Lance, PhD and coach for The Fasting Method, opens the show by revealing how she managed to reverse her type two diabetes diagnosis.
Here’s what we cover in this interview:
- How Dr. Terri Reversed Her Type Two Diabetes Through Lifestyle Choices
- Why Do People Stay Stuck When It Comes To Their Health?
- How To Transform Your Fixed Mindset To A Growth Mindset
- How To Allow Yourself To Let Go of Your Limiting Beliefs
- How To Be More Present For Your Own Internal Dialogue & Recommended Resources
- Why Dr. Terri Is Currently Working on Navigating Imposter Syndrome
AND MUCH MORE!
Resources from this episode: https://www.zivli.com/blog/Terri-Lance-the-fasting-method
Follow Dr. Terri:
LinkedIn: https://www.linkedin.com/in/terri-lan...
Facebook: https://www.facebook.com/terrilancephd/
Instagram: https://www.instagram.com/terri_lance...
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
Connect on Social
>> Subscribe to My YouTube Channel
>> Follow Me on Instagram
>> View My Website
Today, I am blessed to have here with me Martha Tettenborn. She is a Registered Dietitian and certified Primal Health Coach with over 30 years of experience working in various areas of nutrition. Her private health coach practice, The Cancer Doula, promotes a low-carb, whole-food-based approach to disease prevention and cancer symptom management.
She has been a featured speaker at the Low Carb Long Weekend Summit and on numerous podcasts. Martha also instructs courses for the Nutrition Network and Udemy on the ketogenic approach to cancer treatment.
Martha’s book, Hacking Chemo: Using Ketogenic Diet, Therapeutic Fasting and a Kickass Attitude to Power Through Cancer, is now available as an e-book and print-on-demand paperback. It tells her story of the diagnosis and treatment of ovarian cancer and offers strategies and interventions that Martha has found very powerful in helping through this journey that is cancer.
In this episode, Martha opens up about her training as a registered dietitian; she was taught that fat was the enemy.
Here’s What We Cover in this Episode:
- What Martha Learned As A Registered Dietitian In The Early 1980s
- About Martha’s Cancer Diagnosis and What She Learned About Cancer Cells
- How To Put Pressure On Your Cancer Cells Through A Low-Carbohydrate Diet
- How Martha Would Use Fasting With Chemo To Stay Healthy
- How Does Cancer Affect Your Weight Loss or Weight Gain?
- Remember That Cancer Is Not A Foreign Invader; It Is Your Own Cells
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Today, I am blessed to have John Whyte, MD, MPH, with me. Whyte is the Chief Medical Officer, WebMD. In this role, Whyte leads efforts to develop and expand strategic partnerships that create meaningful change around important and timely public health issues. Dr. Whyte is also the author of the Take Control series including Take Control of Your Diabetes Risk and Take Control of Your Cancer Risk books.
Here’s What We Cover in this Episode:
- About Dr. Whyte and His Passion For Policy Issues In The Medical Community
- The Challenges That Arise With Innovation in Medicine
- How Dr. Whyte’s Practice Has Changed Over The Year
- The Different Pillars of Health That Are Impacting Our Wellness
- How Dr. Whyte Optimizes His Sleep Habits and Sleep Hygiene Tips
- Most Cancers Are Caused By A Combination of Lifestyle Issues
- The Importance of Recognizing Mental Health and How To Navigate Depression and Anxiety
- 150 Minutes Each Week: Exercise Recommendations From Dr. Whyte
AND MUCH MORE!
Resources from this Episode:
Check out WebMD: https://www.webmd.com/
- Get Dr. Whyte’s book, Take Control: https://www.webmd.com/takecontrol
Follow Dr. Whyte
- Instagram: https://www.instagram.com/drjohnwhyte
- Twitter: https://twitter.com/drjohnwhyte
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Teneshia Jackson Warner, author of The Big Stretch Book, is the Founder and CEO of EGAMI Group, an award-winning, multicultural marketing firm recently named one of Adweek’s top 100 fastest-growing marketing agencies serving some of today’s most successful companies.
In this episode, Teneshia speaks about going on her dream journey for the last two decades. During the pandemic, Teneshia lost her grandmother. She finally realized it was time to put herself as a priority. So, Teneshia speaks about making her mental health a prime concern and then focusing on her physical fitness. Tune in as we chat about the importance of self-love, dialing in your lifestyle choices, and why change is hard but worth it.
Here’s What We Cover in this Interview:
- Teneshia Speaks About Her Journey To Finding Her Health Again
- Do Not Do Everything At The Same Time: Start Slow and Stay Consistent
- The Pain of Change Is Worth It: It’s Time To Dial In Your Lifestyle
- Remember To Bring The People That You Love on Your Journey
- Practice Self-Love In Order To Build A Healthy Business
- The Journey To Health Is Well Worth It - You’ll Find Strength, Energy, and Joy
AND MUCH MORE!
Resources from this Episode:
- Check out EGAMI Group: https://egamigroup.com
- The Big Stretch: https://www.thebigstretchbook.com
Follow Teneshia Jackson Warner
- LinkedIn: https://www.linkedin.com/in/teneshiajackson/
Follow EGAMI Group
- Instagram: https://www.instagram.com/egamigroup/
- Twitter: https://twitter.com/egamigroup
- Facebook: https://www.facebook.com/EgamiConsulting/
- LinkedIn: https://www.linkedin.com/company/egami-group/
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
As we grow older, most of our muscles tend to decrease in strength and ability. In this episode, Dustin Jones speaks about geriatric rehab and the importance of strength training. Learn how to work on muscle improvement to maintain one’s mobility, independence and quality of life.
Dustin has been known to help patients build their strength training programs. If you have long been trying to do strength training, this episode is for you. Tune in as we talk about practicing what you preach, avoiding injuries, and the basics behind gradual progression.
Start your strength training today because the stronger you are, the more resilient you are going to be.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Connect with Dustin Jones
Follow on Facebook
Follow on Instagram
Subscribe on Youtube
View His Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Hot flashes, weight gain, irritability, mood swings, irregular periods, and poor sleep are all signs of perimenopause. Women can experience these symptoms for 8-10 years prior to going through menopause.
Adopting healthy nutrition, sleep, stress management, and exercise habits earlier in life can help ease the transition. Andrea Donsky discusses her best tips to reduce perimenopause symptoms and make your transition into menopause healthier, and likely more comfortable!
Here are the Highlights for this Episode:
- What Andrea wishes she knew about perimenopause and menopause BEFORE she went through them.
- The TOP things you can do physically to ease your transition into menopause.
- How to reduce the frequency and intensity of hot flashes.
- Tips to sleep better during perimenopause and into menopause.
- The top ingredients harming our health today to screen for on your nutrition labels.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join our online course and coaching program Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
How to Actually Reach Your Goals | Free Weight Loss Mindset Training
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Connect with Andrea Donsky
Follow on Instagram
View Her Website
Follow on TikTok
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Are you making these keto diet plan mistakes? Ben Azadi, founder of the Keto Kamp Podcast and Keto Kamp Academy shares the biggest ketogenic mistakes. If you’re a beginner, or you’ve been doing keto for a while and are experiencing a plateau, this episode will help. You’ll learn what to eat on keto and the benefits of getting into, or cycling in and out of ketosis.
Here are the Highlights from this Episode:
- Top things to optimize to remove interference and allow your body's innate intelligence to get to work.
- Why dialing in your sleep, stress, and movement will make keto easier.
- Why refined vegetable and seed oils may cause more inflammation than smoking.
- Which are worse for our health? PUFAs like vegetable oils or added sugar?
- The biggest Keto mistakes Ben sees in his practice.
- Why being in ketosis all the time may not be healthy for our metabolism.
- How negative thoughts actually increase inflammation in your body.
- Why if you don't address your mindset and mental weight the physical weight likely won't come off, and if it does it will likely come right back on.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join our online course and coaching program Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
How to Actually Reach Your Goals | Free Weight Loss Mindset Training
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Connect with Ben Azadi
Follow on Instagram
View His Website
Subscribe to His YouTube Channel
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Dr. Mindy Pelz shares LOADS of great insight on intermittent fasting for women in this interview. You’ll learn how to use intermittent fasting around your menstrual cycle, if you’re in perimenopause, or you’re postmenopausal.
Intermittent fasting has many health benefits including autophagy, weight loss, stem cell production, and fat burning. Whether you’re a beginner or advanced faster, you’ll learn helpful tips like what to eat to break a fast, when to fast, and how to fast according to your menstrual cycle.
Here are the Highlights from this Episode:
- Why grazing all day, or having several mini-meals is not how our bodies are designed to work best.
- Benefits of fasting according to the length of time fasted.
- When intermittent fasting would not be appropriate for a women and why women should not fast longer than 17 hours when breastfeeding.
- Ways to bind toxins to get them out of your body when intermittent fasting.
- How to improve keto flu symptoms like headaches, body aches, fatigue.
- Tips for a successful longer fast (over 24 hours).
- How to use intermittent fasting during different parts of your menstrual cycle (best times to do longer fasts).
- Benefits of intermittent fasting to prevent cancer, reduce recurrence, and improve treatments.
- Discussion on "fasting mimicking diets" - do they work?
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join our online course and coaching program Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
How to Actually Reach Your Goals | Free Weight Loss Mindset Training
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
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View My Website
Connect with Dr. Mindy Pelz
Follow on Instagram
View Her Website
Subscribe to Her YouTube Channel
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Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Did you know that belly fat, weight gain, low energy, carb and sugar cravings, high blood sugar, high triglycerides, and high blood pressure are all underlying signs of insulin resistance?
Watch this interview with Dr. Alexandra Sowa, founder of SoWell Health to learn why lowering insulin resistance is the key to unlock better health.
When you lower insulin resistance, not only will weight loss become easier, but you’ll also be improving your overall health profile and reducing your risk of diabetes, heart disease, and dementia.
To find a doctor specialized in Obesity Medicine - American Board of Obesity Medicine: https://www.abom.org/
Here’s what we cover in this episode:
- Normal and high fasting insulin scores.
- How elevated insulin elevates decades before glucose.
- What is a good HOMA-IR score and how to calculate it?
- Dr. Sowa's response when her clients come to her saying, "My doctor said I'm fine and to eat less and exercise more."
- How to get the Weight Biology Test so you can test your metabolic health at home including: fasting glucose, insulin, A1c, triglycerides, HDL, LDL, Thyroid Stimulating Hormone, and vitamin B12.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join our online course and coaching program Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
How to Actually Reach Your Goals | Free Weight Loss Mindset Training
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Connect with Dr. Alexandra Sowa
Follow on Instagram
View Her Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
This quick-tip episode is about overcoming old, outdated weight loss beliefs like:
- A low fat, low calorie diet works for long-term weight loss.
- Feeling full = feeling guilty.
- High cholesterol = unhealthy.
See if you identify with any of these limiting thoughts, and work to embed new ones into your head through intentional thought work.
Be sure to subscribe for more health tips!
Resources Mentioned in this Episode
Dr. Nadir Ali's Interview
Dr. Gabrielle Lyon's Interview
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join our online program, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> YouTube Channel
>> Follow Me on Instagram
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts
There is a proven link between obesity and more severe cases of COVID-19 and that link is inflammatory hormones and visceral belly fat. Dr. Ashley Lucas, founder of PHD Weight Loss, shares how to drop visceral belly fat FOR GOOD. She shares why it's important to fully collapse this organ so that weight maintenance is easier.
We also discuss personal carb thresholds, or your personal carb tolerance as it relates to your ability to lose weight. This was a fascinating interview and we covered a lot!
Here are the highlights:
- Things Dr. Lucas learned in registered dietician school that she has flipped upside down for type 2 diabetes.
- Why getting rid of excess visceral fat is critical to maintain your weight loss and prevent regain.
- PHD Weight Loss Protocol including nutrition, behavioral, and emotional aspects.
- Why obesity is linked to a more severe COVID-19 response due to the link between interleukin-6, cytokines, visceral fat, and COVID.
- How adipose tissue (fat) is an actual endocrine organ and how to get rid of it.
- How to determine your own personal carbohydrate threshold - why some people can eat more carbs and maintain their weight than others.
- Why exercise is great for wellness, but not that helpful for weight loss.
- Why visceral fat leads to more food cravings.
- Why losing the mental weight is VITAL to losing and keeping off physical weight.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join our online course and coaching program Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
How to Actually Reach Your Goals | Free Weight Loss Mindset Training
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
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View My Website
Connect with Dr. Ashley Lucas
Follow on Instagram
View Her Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
This quick-tip episode is lessons from this week of coaching all about making your mental and emotional health a priority for long-term weight loss and health.
You’ll never be able to master your physical health without mastering your mental and emotional health.
Plus you’ll learn some hot tips to get better sleep.
Be sure to subscribe for more health tips!
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join our online program, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> YouTube Channel
>> Follow Me on Instagram
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts
In this episode, Dr. Diane Mueller covers the causes, symptoms, testing, and treatment of Lyme disease. Lyme disease is known as the great mimicker. If you have been diagnosed with irritable bowel disease (or IBS) there is likely an underlying condition CAUSING those symptoms.
The ones Dr. Mueller covers in this interview are Lyme disease, Mold disease, and small intestinal bacterial overgrowth (SIBO).
Do not settle on irritable bowel syndrome as a diagnosis. Taking medications to band-aid your symptoms does not address the root cause of your gut and health issues.
If you have chronic pain or chronic gut issues, watch this episode and learn your next steps for testing and treatment of digestive dysfunction.
Here’s what we cover in this episode:
- The problem of treating symptoms instead of getting a proper diagnosis and solving the problem.
- Hear Dr. Mueller’s story of chronic constipation for over a decade led her to naturopathic medical school to finally fix her gut issues.
- Symptoms of Lyme disease and when to test for lyme disease.
- How to find a doctor that treats Lyme disease.
- How to treat Lyme disease.
- Why Lyme and other infections so often occur together.
- Symptoms, Testing, and Treatment of Mold Disease.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join our online insulin resistance weight loss program, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
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View My Website
Connect with Dr. Diane Mueller
Follow on Instagram
View Her Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Listen to this FULL Story! You do not have to suffer join pain, inflammation, weight gain, and low energy from fibromyalgia. Carol's success story of how she changed her diet and lifestyle will inspire you, give you hope, and motivate you to optimize your health.
Listen to this FULL Story! I know that attention spans are getting shorter, but for real, every second of this story is SO good. Carol is open and honest and her journey from vegan to low carb, high fat, high protein, and the astounding improvements in her health.
For before and after pictures, along with even more of her story, check out www.zivli.com/fibromyalgia.
Here's a full list of symptoms improved:
No more dandruff
No more greasy hair
Softer, thicker looking, shiny hair
Eyebrows and eyelashes growing back
Itchy, runny ear wax stopped
Bloodshot eyes are gone
Puffy face is gone
Bad breath gone
Bloody gums stopped
Sore and sensitive teeth pain have stopped
No more canker sores
No more acne
No more body odor
Dark moles on skin are fading, many large ones have shrunk
Eye floaters drastically reduced
Eyesight has improved
Migraines drastically reduced in frequency and pain level
Waist size shrank from over 35" to 27"
Sleep quality has greatly improved
Stretch marks and skin quality have greatly improved (no crepey skin)
Fibromyalgia is in remission
Fingernails are thicker (I used to have very thin nails that break easily)
Skin no longer cracks open near my thumbnail (very painful)
Anxiety completely gone (caused by food)
Hot, prickly foot pain gone
Brain fog and fatigue are gone
No longer bedridden from too much activity
Back aches and flu-like symptoms gone
No more swelling of hands and feet
Blood Pressure is normal and no longer need BP meds
Fasting Glucose dropped to 68 mg/dL
HOMA-IR = 1.3
C-Peptide = 1.17ng/mL
A1C = 5.2
Have stamina I never had before, can walk for miles and stand for hours
Positive outlook on life
I enjoy my hobbies again!
I have aged backwards
I am the same size I was in high school (5' 5", 105 pounds), only much healthier!
Be sure to subscribe for more health tips!
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join our online program, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
YouTube Channel
Follow Me on Instagram
View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts
Cynthia Thurlow’s new book, Intermittent Fasting Transformation walks you through a 45-day plan to lose weight and get healthy with intermittent fasting. Her TEDx talk, Intermittent Fasting: Transformational Technique, has more than 10 Million views on YouTube.
In this interview we discuss the benefits of fasting, common fasting mistakes, and fasting for men and women is different.
Here’s what we cover in this interview:
- How is intermittent fasting different for men and women?
- How to get started with intermittent fasting for beginners.
- Starting intermittent fasting with a history of disordered exercise or eating.
- Discussion on intuitive eating, AKA mindful eating, and why this may not be the most effective strategy if you have poor gut and/or metabolic health.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join our online program, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Connect with Cynthia Thurlow
Website
Instagram | @cynthia_thurlow_
TEDx Talk: Intermittent Fasting: Transformative Technique
Everyday Wellness Podcast
YouTube
Intermittent Fasting Transformation Book by Cynthia Thurlow
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Three of the biggest barriers to long-term weight loss I often hear are: negative self-talk that leads to self-sabotage; a lack of healthy boundaries with little time and energy to focus on YOU; and frequently putting the needs of other people above your own - at the expense of your own health.
Dr. Jane Tornatore has a PhD in Family Social Science and Family Therapy. As a recovering perfectionist, she knows the pain of being bogged down by old beliefs, feeling responsible for everything, and never quite measuring up to expectations.
Through her own ongoing inner growth work and exploration, she continues to discover the freedom and peace that come from questioning old beliefs, being gentler on herself, and living more from her heart, not expectations of others or old beliefs.
You’ll find this episode extremely valuable if, like me, you’re a recovery perfectionist and people pleaser!
Here’s what we cover in this episode:
- Why removing “should, must, have to, and need” from your vocabulary can drastically reduce your unconscious stress.
- Why Dr. Tornatore pivoted from 20 years working in Alzheimer’s research to Family and Marriage therapy.
- What is a thought inhibitor, and how do they get in the way of following-through on our good intentions?
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join our online insulin resistance weight loss program, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Connect with Dr. Tornatore
Follow on Instagram
View Her Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Habits of action come from habits of thought. If you want to lose weight for good, learn how to use the law of attraction to manifest better health NOW. Losing weight, maintaining weight loss, and getting healthy doesn't have to be hard. That is a limiting thought you’ve been telling yourself.
The key is to learn how to use the law of attraction to keep your focus on your desire, not the lack of your desire. This will create positive thoughts, emotions, actions, and results. If you struggle with weight loss (or maintenance) mindset or want to dive deeper into weight loss psychology, buy the book Ask and It is Given by Esther and Jerry Hicks and follow along with our Zivli community. It will change your life.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join our online course and coaching program Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
How to Actually Reach Your Goals | Free Weight Loss Mindset Training
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Glenn Livingston, PhD, author of Never Binge Again, shares his unique method that helped him and thousands help stop binge eating and emotional eating once and for all.
If you struggle with overeating, emotional eating, food addiction, or binge eating disorder, this interview will give you ideas and inspiration to gain control over your food habits.
Here’s what we cover in this interview:
- The rule that started Dr. Livingston’s end to binge eating.
- Why “loving yourself thin” often doesn’t work for overeating.
- The parts of the brain you NEED to know about for overeating. Vital information why we can’t love our way out of an addiction - those two parts of the brain don’t work well together.
- Why some food companies are taking money OUT of the nutrient-density of food and INTO colorful and creative marketing.
- What your salt, sugar, and starchy food cravings tell you about your underlying emotions. Are you lonely, stressed at work, or stressed at home?
- How Glen discovered his “inner pig” and how this concept changed his life.
- Are there actual differences between overeating and food addiction?
- What percentage of people who struggle with overeating can regulate their “trigger foods” versus needing to abstain from them completely?
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join our online insulin resistance weight loss program, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Connect with Glenn Livingston, PhD
Follow on Instagram
View His Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
If you have low bone mass (osteopenia) you ARE at an increased risk of osteoporosis and frailty fractures. This episode with Laura Bilek, PT, PhD - one of my physical therapy professors - will review the causes, symptoms, and treatment for low bone mass so that you can help prevent fractures and osteoporosis.
After menopause when estrogen drops, bone mineral density also decreases. Being proactive with resistance exercise and bisphosphonates such as risedronate can greatly help improve your bone health as you age.
To connect with Dr. Bilek, you can email her at lbilek@unmc.edu.
Osteoporosis Foundation: https://www.osteoporosis.foundation/
Bone-loading exercises versus risedronate for the prevention of osteoporosis in postmenopausal women with low bone mass: a randomized controlled trial: https://link.springer.com/article/10.1007/s00198-021-06083-2
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join our online insulin resistance weight loss program, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Connect with Dr. Bilek
Email: lbilek@unmc.edu
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Have you heard that your beliefs impact your thoughts, your thoughts determine your emotions, your emotions drive your actions, and your actions drive your results?
It’s true!
Many women start their weight loss attempts at the action step and get frustrated when they fail to follow-through.
While beginning with your beliefs and thoughts isn’t as fun or sexy, it’s far more effective than starting ANOTHER weight loss program without realizing why you keep jumping from one program to the next, leading to yo-yo weights, a slower metabolism, negative self-talk, and massive frustration.
In this interview, learn how to change your subconscious beliefs about yourself, weight loss, and your potential with Alexa Schirm, founder of The Living Well.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Connect with Alexa Schirm
View Her Website
Follow on Instagram
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
If you’re a women in perimenopause, menopause, or postmenopause and want to learn how to increase libido, this episode with Dr. Renee Wellenstein is for you!
In it, this OBGYN turned functional medicine doctor talks about two major causes of low libido:
- Adrenal dysfunction - often caused by too much stress.
- Estrogen dominance - often caused in part by chemicals that are endocrine disruptors and act as estrogen mimickers.
You’ll learn helpful tips to increase your libido and help reduce stress on your adrenals.
Here’s what we cover in this Episode:
- What is adrenal fatigue/adrenal dysfunction?
- What is the pregnenolone steal and how does it explain why increased stress reduces sex hormones?
- Discussion of endocrine disrupting chemicals leading to symptoms estrogen dominance such as heavy periods, anxiety, weight gain, and fatigue.
- What are the top endocrine disrupting chemicals and where are they hiding in our everyday products?
- How is poor gut health related to low libido + nutrition tips to increase libido.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Connect with Dr. Renee Wellenstein
>> Follow on Instagram
>> View Her Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
If you struggle with low energy, high stress, and trouble sleeping, watch this interview to learn the REAL effect blue light has on your stress, sleep, and weight loss. Losing weight is not as simple as eat less, exercise more. We know that optimizing sleep, stress, and movement can help...but an often overlooked piece of the equation is environment. That includes toxins and your light environment.
In this interview Dr. Ghazvini explains how our overloaded blue light environment from technology is raising cortisol, blood glucose, insulin and ultimately weight. Directly contributing to disease and weight loss resistance.
You’ll learn practical strategies to improve your circadian rhythm including morning sunlight, blue light blocking glasses (that actually work), downloads to block blue light from your computer, and many more strategies to reduce your blue light exposure.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join our online program, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
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Learn how to improve metabolic flexibility with Lumen, a small breath device that measures the amount of CO2 in your breath to determine if you’re burning carbs or fats for fuel.
This episode is sponsored by Lumen. The code DRNOLTE40 gives $40 off for the first 100 people who use it!
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.weightlossforhealth.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
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>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Need to lower your blood sugar? Listen to this episode to learn the top foods to eat for prediabetes (AKA borderline diabetes or impaired fasting glucose), or diabetes to lower blood sugar and hemoglobin A1c.
This video also covers tests, signs, and symptoms for prediabetes.
Because these foods keep blood sugar and insulin low, they are also the best foods to eat to lose weight with insulin resistance.
Here’s what’s covered in this episode:
- Overview and why you may not want to listen to the American Diabetes Association’s Diabetes Plate Method.
- Prediabetes tests and cutoffs including fasting glucose, hemoglobin A1c, the oral glucose tolerance test, and the Kraft Test.
- 12+ symptoms of prediabetes
- Overview of macronutrients (carbs, proteins, fats), and how they impact blood glucose and insulin.
- Sugar-free ingredients that still raise blood sugar (watch out for these!)
- Best and worst sources of fat in your diet.
- Best supplements and micronutrients to lower blood sugar naturally.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online program, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Are your hormones out of whack? If you suffer from weight gain, insomnia, fatigue, GI issues, or mood swings...the answer is likely yes! But how can we actually know what’s going on with our hormones?
Watch this interview with Esther Blum, functional nutritionist to learn how the Dried Urine Test for Comprehensive Hormones (DUTCH) test gives you a clearer picture than blood tests alone.
The DUTCH test uses 5 dried urine samples collected at various times throughout the day to get a better picture of how your hormones are produced and metabolized. Get insight into estrogen, progesterone, testosterone and other androgen hormones, cortisol, and more. You can even see how much dopamine and melatonin you’re producing.
These detailed results are especially helpful for someone who is getting “normal” hormone blood work back but is clearly having signs of hormonal dysfunction.
Here’s what we cover in this interview:
- What is the DUTCH Test?
- What is the difference in training and expertise between a registered dietitian and an integrative dietician?
- What information does the DUTCH test give that can’t be obtained from the GI MAP test or a subjective interview?
- Overview of adaptogens and how to use them to help reduce your stress and cortisol levels.
- Why does going through menopause increase a women’s risk for cognitive decline and Alzheimer’s?
- Is bioidentical hormone replacement therapy good for Alzheimer’s prevention?
- What to do for estrogen dominance symptoms?
- Where does someone start for better stress and sleep?
- Why you should swipe your thoughts and not allow negative thoughts in your life.
- Why the quick fix mentality is wrecking your health and what to do instead.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Listen to this interview to learn how to improve gut microbiome health naturally with Esther Blum, MS, RD, CDN, CNS. If you’ve struggled with irritable bowel syndrome and weight loss, you’ll appreciate Esther’s expertise in this interview. In it, she talks about when and how to use the GI-MAP test to assess your gut health.
She also covers the best and worst foods for gut health and concrete strategies you can start using right away to improve gut flora. Female gut health is often an overlooked area of weight loss.
As a woman ages and goes through menopause, her estrogen goes down, which leads to altered estrobolome and leaky gut. It's also why food allergies or intolerances can surface in this season of life. (And why you may not tolerate alcohol as well!)
This is one reason why women tend to get more bloated in perimenopause and after menopause. If you’ve been struggling with belly fat, or belly bloat, be sure to follow these great tips to get results.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online program, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Connect with Esther Blum
>> View Esther’s Website
>> Follow Ester on Instagram
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the pod&
Tired of yo-yo dieting? Learn how to stop sabotaging your weight loss in this interview with Jennifer Powter. Until you understand WHY you’re overweight in the first place, diets will always fail you. There’s an art and science to losing weight and keeping it off.
If you’re successful in other areas of your life like your relationships and career, but struggle with long-term weight loss, the weight loss mindset tips you’ll learn in this interview will hit home.
In order to lose weight sustainably and keep it off, you’ll have to get over the all-or-nothing mindset, learn to delay gratification, and understand that often what you want NOW, is in contrast to what you ACTUALLY want...long-term weight loss and better health so you can do what you need, want, and love to do without poor health holding you back.
Jen has overcome her own psychological blocks to weight loss and in this interview, she’ll teach you how to do the same.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Connect with Jennifer Powter
Follow on Instagram
View Her Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Wanting to try intermittent fasting for weight loss? Laurie Lewis has lost and kept off 50 pounds using this transformational technique and she shares her story with us in this interview. Eating every few hours is a sure-fire way to raise insulin and can contribute to insulin resistance, especially if what you’re eating is high in refined carbs.
Laurie has lost and kept off over 50 pounds. In her late 50s, she has no plans of turning back from her intermittent fasting lifestyle. She founded Fast Forward Wellness to help other women learn to lose weight and improve their metabolic health with intermittent fasting.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Connect with Laurie Lewis
View Her Website
Follow on Instagram
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Wanting to try intermittent fasting for weight loss? Laurie Lewis has lost and kept off 50 pounds using this transformational technique and she shares her story with us in this interview. Eating every few hours is a sure-fire way to raise insulin and can contribute to insulin resistance, especially if what you’re eating is high in refined carbs.
Laurie has lost and kept off over 50 pounds. In her late 50s, she has no plans of turning back from her intermittent fasting lifestyle. She founded Fast Forward Wellness to help other women learn to lose weight and improve their metabolic health with intermittent fasting.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Zivli, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Connect with Laurie Lewis
View Her Website
Follow on Instagram
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Learn how Board-Certified Obesity Specialist Dr. Sylvia Gonsahn-Bollie lost 60 pounds and kept it off for over 7 years! This once overweight doctor who was embarrassed to counsel her patients to lose weight figured out the T.O.O.L.S she needed to lose weight for good.
If you need weight loss support, weight loss inspiration, weight loss motivation, or are looking for an online weight loss coach, watch this interview! Dr. Bollie’s energy and passion for health is contagious. Get ready to discover her best weight loss tips for long-term, sustainable weight loss.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
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Follow Dr. Sylvia on instagram
View Dr. Sylvia’s Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Watch this interview with Carrie B to learn how to reduce inflammation, increase energy, and increase fat loss by optimizing your mitochondrial health. Mitochondria are your energy producing factories inside each cell of your body. In this interview we discuss the structure and function of mitochondria including the vital electron transport chance (where energy actually comes from!).
You’ll learn how to improve mitochondrial health, reduce mitochondrial inflammation, and improve your circadian rhythm for better sleep for increased fat loss.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
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View My Website
Connect with Carrie B
Follow on Instagram
Go to her Website
See her 2% Better Health Podcast
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Listen to this interview to learn about hormone replacement therapy for menopausal women with Dr. Fit and Fabulous (Dr. Jaime Seeman, MD, FACOG). Former Mrs. Nebraska, Season 2 Titan Games contender, wife, mom of 3, entrepreneur, and OBGYN, Dr. Jaime Seeman’s story will inspire. She shares her own experience with reversing her insulin resistance, prediabetes, and hypothyroidism.
After menopause, a woman's risk for hypothyroidism, dementia, diabetes, heart disease, and osteoporosis all increases. The common thread to these conditions is insulin resistance. Properly dosed, administered, and timed hormone replacement therapy (HRT) can help reduce your risk for these conditions.
But there is a “golden window of opportunity to see the preventative benefits of HRT. Hormone replacement therapies are better and prevent disease, not reversing it.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Website
Connect with Dr. Jaime Seeman
YouTube
Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe and leave a review in Apple Podcasts.
If you struggle with urinary or bowel incontinence, painful intercourse, constipation, or urinary frequency you may benefit from pelvic floor therapy. Dr. Sarah White-Hamilton joins us to explain pelvic floor dysfunction including symptoms, causes, and treatment.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Follow Dr. Sarah White-Hamilton on Instagram
Connect on LinkedIn
View My Website
Connect with Dr. Sarah White-Hamilton
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Listen to this video to learn how to prevent a heart attack. Cardiologist, Dr. Michael Twyman, will review the best tests for heart disease to help you know if your heart is healthy.
Knowing these early signs of heart disease can help you determine which lifestyle changes will be the most effective to reduce your risk of cardiovascular disease, including coronary artery disease, strokes, heart attacks, and heart disease.
As Dr. Twyman says in this interview, it’s important to “test, not guess.” Appearing to be healthy on the outside does not make one healthy on the inside...and that’s where it counts.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
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View My Website
Connect with Dr. Michael Twyman
Website
Youtube
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts. If you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too.
Perimenopause and menopause can sneak up on women. Perimenopause symptoms such as anxiety, fatigue, and weight gain can affect their mood, confidence, and relationships.
Losing weight during perimenopause and after menopause is certainly harder than before due to hormonal changes, sleep issues, and an overall increased stress load.
Losing weight after 40 or 50 does not have to be a walk in the dark. Perimenopause and menopause resources, such as the Maneuvering Menopause Summit with Shelly Burns, exist to help you navigate this season that is often unanticipated by women.
Arming yourself with knowledge about perimenopause and menopause, and tools to combat these completely normal changes, can help improve your mental and physical health, weight loss, and relationships.
To sign up for the FREE Maneuvering Menopause Summit, go to https://maneuveringmenopausesummit.com/registration?affiliate_id=3366116.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Connect with Shelly Burns
Register for the FREE Maneuvering Menopause Summit at https://maneuveringmenopausesummit.com/registration?affiliate_id=3366116
View Shelly’s Website
Connect on Instagram
Connect on Facebook
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
If you’re wondering how to prevent muscle loss with aging, watch this interview with Dr. Gabrielle Lyon. Sarcopenia can be mitigated by optimizing your diet and lifestyle. Learn the key to longevity during this in-depth interview.
Muscle loss in the elderly, or at any age, can be reversed. It’s possible to maintain muscle while losing weight, and maintain muscle as you age - even after menopause.
In it, you’ll learn Dr. Gabrielle Lyon’s protein recommendations, diet and workout regimen, and why she founded the Muscle-Centric Medicine™ movement. She answers questions like:
- “How much protein do I need and how much protein per meal?”
- “How can you help to prevent muscle mass loss as you age?”
- “How does protein impact insulin?”
- “What is the protein threshold for muscle synthesis?”
- “What is leucine and why is it so important for healthy muscles?”
- “What’s the best exercise program to build muscle?”
And MORE. You do not want to miss out on this interview. Be sure to stay till the end where Dr. Gabrielle Lyon shares her top 3 mindset tips to lose weight and get healthy.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Connect with Dr. Gabrielle Lyon
>> instagram | @drgabriellelyon | https://www.instagram.com/drgabriellelyon/
>> website | https://drgabriellelyon.com/
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Watch to learn what is insulin resistance and why does it occur. This presentation covers what is insulin resistance, the link between insulin resistance and obesity, insulin resistance causes, insulin resistance symptoms, insulin resistance testing, insulin resistance diet, insulin resistance and intermittent fasting, insulin resistance treatment, including the best insulin resistance diet and intermittent fasting to reverse insulin resistance. Learn evidence-based information to reverse obesity and type 2 diabetes.
See the below time stamps to find the information you’re looking for quickly:
How is obesity measured? - 5:15
Maps of increasing obesity in America 1990 through 2019 - 7:29
Why the rise in obesity and severe obesity since 1977? - 10:10
Health conditions associated with obesity - 14:46
The financial costs associated with obesity - 16:08
What causes obesity...insulin or calories? - 17:31
Brain insulin sensitivity - 20:40
Visceral vs subcutaneous body fat - 24:00
Hypothalamus and hunger regulation - 27:12
Ghrelin hormone function - 28:25
Satiety hormones - 31:31
Body set point weight (working and not working)- 32:39
Weight regain after weight loss explained - 38:44
How long your metabolism stays lower after weight loss - 42:56
Best diet for long-term weight loss - 44:56
Insulin and weight gain - 55:46
What is insulin resistance? - 59:53
Insulin resistance testing (fasting insulin and HOMA-IR tutorial) - 1:01:29
Signs and symptoms of insulin resistance - 1:02:54
The “Yellow Brick Road” of insulin resistance - 1:06:38
What causes insulin resistance? - 1:08:43
Adipocyte hypertrophy vs hyperplasia - 1:11:11
Brief review of U.S. nutrition recommendations 1940 through now - 1:17:09
Why tracking macronutrients is helpful for weight loss - 1:20:08
How is insulin affected by different macronutrients? - 1:21:39
Different types of carbohydrates explained - 1:22:27
Why protein is important and good for weight loss - 1:22:48
Diet induced thermogenesis explained - 1:30:52
Which fats are good for you? (saturated vs unsaturated fat) - 1:33:20
Omega-3 fatty acids (plant vs animal-based) - 1:37:05
Are saturated fats good for you? - 1:38:37
Saturated fats, cholesterol, and heart disease - 1:41:58
Sugar and heart disease - 1:43:25
Insulin resistance diet (eat lots of these!) - 1:46:11
Insulin resistance diet (avoid or eat these less than daily) - 1:50:51
Intermittent fasting and insulin resistance - 1:54:15
Sleep and insulin resistance - 1:58:12
Best exercise for insulin resistance - 1:59:13
Mindset for losing weight - 2:05:42
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
To learn more, go to https://www.zivli.com/join.
Connect on Social
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Are you scared of eating carbs after going Keto, or doing one meal a day? Join Dr. Morgan Nolte and Rachel Gregory for a discussion on metabolic flexibility. If you’ve been carbphobic, or have a fear of carbohydrates causing weight regain, this episode is for you. You’ll learn how to start eating carbs again after keto and why being metabolically flexible is important for your health.
In this episode, you’ll learn what is metabolic flexibility, how to become metabolically flexible, the role metabolic flexibility plays in health and disease, and how to start eating carbs again strategically to avoid the regain.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
What’s the secret to staying motivated to lose weight when you’re not seeing weight loss? Need to prevent weight loss burn out before you give up and vow to start again on Monday (again)? Watch this video to learn 3 power tips to keep going, to keep making your health a priority, even when you don’t want to.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Low-Carb Breakfast Recipes
Macros Training Videos
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Is oatmeal good for weight loss? How about Special K, Wheaties, or whole grain toast? The answer may surprise you!
This episode reveals how oatmeal and other common breakfast foods impact insulin, and gives you the best foods to reverse insulin resistance. Reversing insulin resistance starts with your diet but you don’t have to go strict keto to see results.
Type 2 diabetes and PCOS can be significantly improved by living a low insulin lifestyle. Watch this episode to learn which foods are best for blood sugar and insulin resistance.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Low-Carb Breakfast Recipes
Macros Training Videos
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Watch this video to learn the unexpected, ONLY prerequisite you need to lose weight. Weight loss isn’t complicated, but it’s not easy either. This simple tip will help women stay motivated to lose weight, and stay motivated as you go. Weight loss mindset is often the hardest part of it all.
This episode will give you the key to creating the time and space in your schedule to put towards your health goals. It’s not eating low-carb, or intermittent fasting, or adding more exercise to your routine. In fact, it has nothing to do with diet and exercise at all.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Struggling to lose weight after 50? Watch this video to learn the REAL reasons you can’t lose weight after 50. Losing weight after menopause requires a more targeted strategy aimed at two things. First, getting rid of old, outdated weight loss beliefs that will never work. Second, learn how to optimize your diet, exercise, sleep, and stress to live a low insulin lifestyle.
Learning how to lower insulin resistance after menopause will help you lose menopause belly fat. Often, stress and the associated increase in cortisol, glucose, and insulin is a culprit commonly overlooked by women over 50 trying to lose weight.
Sleep deprivation can also cause your hormones to be thrown “out of whack” with an increase in ghrelin, decrease in leptin and human growth hormone. You’ll learn why those are important changes that contribute to weight gain in this video.
If you’re looking for permanent weight loss, learn what to start living a low insulin lifestyle in this episode.
To learn more about the DUTCH test I mention in this video, go to https://dutchtest.com/.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Want endless weight loss motivation? Watch this video to learn the BEST tip for women to stay motivated to lose weight. Learning how to keep yourself motivated to lose weight, and have sustained willpower to lose weight can be tricky.
If you’re looking to get serious about losing weight and want to develop more self-discipline to stay on track, you’ll need to start with this video for a great weight loss motivation tip.
Long-term weight loss SHOULD BE SLOW. That’s why you’ll need to develop a system to stay motivated with slow weight loss so that you keep going when you plateau (which is 10000% normal).
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
If you’re trying to lose weight counting points or calories, STOP. Instead, watch this video for an insulin resistant diet tip that WORKS. In it, you’ll learn the key to starting a successful insulin resistance diet plan and how to learn what to eat to lower insulin resistance.
Learn about the best foods to eat to lower insulin resistance, especially if you have type 2 diabetes or PCOS. Improving your insulin sensitivity with a low insulin lifestyle is the best way to lose weight, keep it off, and prevent disease. Learn how to get started tracking your macronutrients in this quick video. You’ll also see why tracking macros is a MUCH better strategy than counting points or calories to reverse insulin resistance.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Learn how women can master the inner game of weight loss with this simple tip. If you want permanent weight loss, you’ll need to optimize your weight loss mindset. Any weight loss plan will fall short if your mindset isn’t geared towards long-term thinking, not short-term results.
In this episode, you’ll learn how to lose weight without dieting for good with a low insulin lifestyle. If you want long-term weight loss, a low insulin lifestyle is the BEST way to go.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Is saturated fat good or bad? Nina Teicholz’s book, The Big Fat Surprise, took the diet industry by storm. In it, she discusses the science and politics of fat, and red meat. Learn why butter, meat, and cheese belong IN a healthy diet during this interview.
While the whole-foods, plant-based diet is being touted as the healthiest diet for humans, if you already have insulin resistance (which 85% of adults do), this approach won’t be the most effective for you to lose weight and keep it off.
While you may have heard that saturated fat is linked to heart disease, cancer, and type 2 diabetes, Nina provides a compelling argument otherwise based on thousands of hours of research.
She talks about what’s wrong with the U.S. Dietary Guidelines for Americans 2020 Update, and benefits of eating red meat. If you’re one who’s been struggling with wanting to eat more fat, but afraid that eating a low carb high fat diet isn’t healthy, this interview will give you a fresh perspective and peace of mind.
You can connect with her on Twitter at @bigfatsurprise, visit her personal Website at www.ninateicholz.com, or visit The Nutrition Coalition website at www.nutritioncoalition.us.
Resources Mentioned in This Episode
The Science and Politics of Red Meat - Talk Nina gave for Low-Carb Denver: https://www.youtube.com/watch?v=GNRo-IbQ1Jo
JAMA article on the shocking reaction to the rigorous papers on red meat, published in the Annals of Internal Medicine, in 2019 (this is the only place this article is publicly posted—otherwise behind a paywall): https://www.tamus.edu/wp-content/uploads/2020/01/JAMA-Article-1.15.20.pdf
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Looking for tips to avoid backtracking or weight regain after vacation? Look no further than this episode. In it, you’ll learn 5 tips to prevent weight regain after loss when you’re on vacation. You can also use these tips to get back on track with weight loss after vacation.
Vacation weight gain is not the end of the world! While you may try your best to eat healthy on vacation, losing weight on vacation is just plain hard because you're out of your routine and have more food and drinks around than normal.
However, these weight loss tips for women WILL help you prevent regain and get right back “on track” ASAP so it doesn’t take you a month to lose the weight you gained in a weekend.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Learn the top 3 things women get WRONG about weight loss. These 3 weight loss mistakes may be what’s keeping you on the diet roller coaster and preventing you from seeing long-term weight loss that you want and need for your health.
Most women can’t lose weight because they fail to recognize these mindset blocks because they’ve been ingrained from different diet programs or intuitive eating programs. Lasting weight loss requires habit change with an optimizing mindset and strategy. If you don’t have the right mindset going into weight loss, no program will work. If you don’t have the best strategy, the strongest mindset will fall short.
You need both a strong weight loss mindset and optimized weight loss strategy to get long-term weight loss results.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online program Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Learn how to make exercise a habit with these 10 habit hacks that have helped me and my members be more consistent. Learn the best tips from the Atomic Habits book by James Clear including how to use implementation intentions, and the two-minute rule to get started exercising consistently.
If you’ve ever wondered, “Why don’t I stick with exercise” and want to stop procrastinating, this video will offer motivation to get started and stay consistent with exercise. Learning how to make fitness a habit does not have to be complicated.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online program, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Do you know if you have insulin resistance? Learn how to test for insulin resistance by finding your HOMA Score with this tutorial. 85% of adults are insulin resistant and most don’t know about it! If you have type 2 diabetes or prediabetes, you have insulin resistance - the question is to what degree.
Knowing how resistant you are to insulin can be a very important marker for your health status, and motivating to track along your health journey.
In this video you’ll learn how to get your fasting blood glucose and fasting blood insulin checked to calculate your homeostatic model assessment, or HOMA IR Score. You’ll also learn about the Glucose Insulin Response Test and use an insulin sensitivity scale to measure your level of insulin sensitivity.
Towards the end of the video, you can learn signs and symptoms of insulin resistance if you don’t wish to have bloodwork done.
Here are the lab resources I mentioned in this episode: https://www.walkinlab.com/products/view/insulin-fasting-blood-test OR https://labtestsonline.org/
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online program, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Do you have any of these insulin resistance symptoms in females? Insulin resistance is at ground zero for weight gain and chronic disease like type 2 diabetes, heart disease, and dementia. 85% of adults have insulin resistance and it’s the most common health disorder in the world.
Insulin resistance causes belly fat and weight gain. Especially around and after menopause, it’s crucial that you understand what it is and how to prevent or reverse it to see the lasting weight loss and health results you’re looking for. Living a low insulin lifestyle will help reverse these signs and symptoms of insulin resistance, so you get healthy from the inside out.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Think your health, mobility, and fitness is all downhill after 40? Think again. Kevin English is showing us all what’s possible in midlife when we prioritize our health and fitness. An avid exerciser earlier in life, he let his fitness slip in midlife then was reinvigorated when he joined CrossFit. In this story, you’ll learn more about his incredible story and get inspired to create one for yourself. You’re going to learn:
- The single most effective way for sustained motivation to exercise consistently.
- The secret to maintaining your muscle as you age.
- Why mastering your mental and emotional state is crucial for mastering your physical state.
- How to start feeling successful BEFORE you reach your goals.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Connect with Kevin English
>> Website | https://silver-edge.com/
>> Podcast | https://silver-edge.com/podcast/
>> Instagram | https://www.instagram.com/thesilver_edge/
>> Facebook | https://www.facebook.com/The-Silver-Edge-103190184626569/
>> Twitter | https://twitter.com/KevinEn12690211
>> Email | kevin@silver-edge.com
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Learn how to optimize the 4 pillars of health with Navin Hettiarachchi. He is the former director of Health, Wellness and Performance for the Washington Wizards NBA basketball team. Get tips for biohacking to optimize your sleep, stress, movement, and nutrition for long-term weight loss and wellness.
In this episode, you’ll learn about his unique REDT method which stands for root cause, evaluation, design, and transformational treatment. Just learning how he assesses and treats high level athletes will give you ideas for troubleshooting your own health problems.
Be sure to listen all the way till the end because we saved the best for last. You’ll learn practical, simple, affordable solutions to optimize each of the four pillars of health - sleep, mindfulness, nutrition, and movement.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Plateau Quiz - Find Out Which Type of Plateau You Have
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Connect with Navin
Instagram | @navin.het | https://www.instagram.com/navin.het/
Website | https://www.navinhealth.com/
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Learn how to lower blood sugar naturally in this interview with Molly Downey. She’s a registered dietician who specializes in glucose control, metabolism, and weight loss. She currently works as a dietitian at Nutrisense, a health technology company which leverages continuous glucose monitors (CGMs) - as a way to optimize diet, health, and overall wellbeing.
In This Episode We Cover:
- Which macronutrient you should eat first during your meal to lower the overall glucose impact of that meal.
- How to lower your morning blood sugars, also known as the dawn effect.
- Why eating the same meal at a different time of day can impact your blood glucose differently.
- Why eating several small meals a day is bad for blood glucose and weight loss.
- How and when to break your longer fasts.
- Why you can’t maintain your weight with the same diet at 60 as you did at 40.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Plateau Quiz - Find Out Which Type of Plateau You Have
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Connect with Nutrisense
Instagram | @nutrisenseio | https://www.instagram.com/nutrisenseio/
Website | https://www.nutrisense.io/
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Weight Loss for Health is now OPEN for Spring Enrollment May 10th-17th! This episode gives you a back-stage pass to learn about this science-backed online weight loss program by Dr. Morgan Nolte. You’ll learn exactly what you’ll get, why it works, and hear from Weight Loss for Health members about their success.
Weight Loss for Health is the only comprehensive online weight loss program specifically designed for women over 40. It addresses both the mental and physical side of weight loss. You’ll learn how to reverse insulin resistance, and mental resistance, to reach goals you never thought possible.
Weight Loss for Health is the best online weight loss program for permanent weight loss. Learn how to lose your mental and physical weight once and for all with my proven sustainable weight loss system.
To see all the program details and join today, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Plateau Quiz - Find Out Which Type of Plateau You Have
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Learn how to make weight loss easier after menopause and perimenopause. Losing weight after menopause can be tough. It requires a different diet plan - a lifestyle plan really. A drop in estrogen after menopause causes more weight gain in the stomach, or belly fat. It can be so frustrating to know how to get your flat stomach back!
This episode will point you in the right direction and explain why insulin resistance is to blame. If you’re over 50, and especially if your postmenopausal, the drop in your estrogen naturally causes a rise in insulin resistance. Insulin is your fat storage hormone. More insulin = more fat.
In my program, Weight Loss for Health, I teach women how to live a low insulin lifestyle for simple, sustainable weight loss.
🥳 REGISTRATION IS OPEN FOR MY (LIMITED-TIME) FREE WEIGHT LOSS TRAININGS! These are virtual, LIVE trainings held May 10th - May 17th. You’ll need to pre-register to attend.
Option 1: The Weight Loss Breakthrough Challenge. Breakthrough self-sabotage, limiting thoughts, and critical self-talk to lose weight and enjoy the process.
→ REGISTER TODAY at www.zivli.com/challenge
AND/OR
Option 2: The 5 Proven Keys to Unlock Your Metabolism. Learn how to undo the years of damage done to your metabolism from yo-yo dieting. Gain clarity and confidence that no matter your age or stage in life, you CAN lose weight and keep it off.
→ REGISTER TODAY at www.zivli.com/training
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Plateau Quiz - Find Out Which Type of Plateau You Have
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Learn 4 little-known weight loss plateau solutions to start losing weight again. If you want to break a weight loss plateau, you’ll have to overcome limiting thoughts and beliefs about your ability to lose weight. Getting past a weight loss plateau can be hard, but this video will make it easier. You CAN lose weight and keep it off.
Maybe you’re just thinking about losing weight or consider yourself a beginner. Whether you’ve plateaued on low-calorie, low-carb, keto, or intermittent fasting, this video will give you uncommon ideas to get past your weight loss plateau.
🥳 MARK YOUR CALENDARS FOR MY (LIMITED-TIME) FREE WEIGHT LOSS TRAININGS! These are virtual, LIVE trainings held May 10th - May 17th. You’ll need to pre-register to attend. Registration opens May 3, 2021 at 10 AM Eastern, 7 AM Pacific Time.
Option 1: The Weight Loss Breakthrough Challenge. Breakthrough self-sabotage, limiting thoughts, and critical self-talk to lose weight and enjoy the process.
AND/OR
Option 2: The 5 Proven Keys to Unlock Your Metabolism. Learn how to undo the years of damage done to your metabolism from yo-yo dieting. Gain clarity and confidence that no matter your age or stage in life, you CAN lose weight and keep it off.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Plateau Quiz - Find Out Which Type of Plateau You Have
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Learn how to train your subconscious mind to lose weight with Dr. Mary Barson for long-term weight loss. Your subconscious brain is responsible for 90+% of your decisions. Yet most weight loss programs completely ignore it. Your thoughts drive your emotions. Your emotions drive your actions. Your actions drive your results. Mindset is key for sustainable weight loss.
Here’s what we cover in this interview:
- 3 tips to transition from a diet full of processed foods to one centered around real food.
- What to do when you “get off track” with your diet.
- Why self-compassion and grace are vital keys to sustainable weight loss.
- The benefits of medical hypnosis for weight loss.
- A practical, step-by-step roadmap for doing your own mindfulness practice to embed positive suggestions into your subconscious mind.
Remember that registration for my FREE weight loss plateau trainings begins May 3, 2021!
If you haven’t yet, take The Weight Loss Plateau Quiz today at https://www.zivli.com/quiz.
You’ll learn if you have a physical or mental plateau, and which of my free trainings will best help you break it.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Plateau Quiz - Find Out Which Type of Plateau You Have
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Connect with Dr. Mary Barson
facebook | @reallifemedicine | https://www.facebook.com/reallifemedicine
instagram | @real_life_medicine | https://www.instagram.com/real_life_medicine/
website | https://www.rlmedicine.com/
youtube | https://www.youtube.com/channel/UCU1XRiZ7sJ-thR6CobrH5Vg
Meet Dr. Benjamin Bikman, author of Why We Get Sick. In this interview we talk about all things insulin resistance! Signs, symptoms, testing, how it’s linked to type 2 diabetes, heart disease, dementia, and more. Dr. Bikman shares information from his book on how to prevent and reverse insulin resistance for sustainable weight loss and disease prevention.
Insulin resistance is at ground zero for weight gain, diabetes, heart disease, and so much more. Dr. Bikman has his Ph.D. in Bioenergetics.
Chronic dieting will not work for sustainable weight loss. The only way to lose weight, keep it off, and prevent disease is to live a low insulin lifestyle. I know that may sound strange to you, but it's true.
When "How will this affect my insulin" becomes your new litmus test instead of, "How many points or calories does this have," weight loss clicks into gear!
Connect with Dr. Benjamin Bikman
▸ facebook | @benjaminbikmanphd | https://www.facebook.com/BenjaminBikmanPhD
▸ instagram | @benbikmanphd | https://www.instagram.com/benbikmanphd/
▸ website | https://www.insuliniq.com/
▸ book | Why We Get Sick | https://www.insuliniq.com/dr-ben-bikman-book-why-we-get-sick
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Plateau Quiz
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Most doctors won’t tell you this, but YOU are your best medicine. Internal change precedes external results. Watch this interview to meet Dr. Kien Vuu, author of Thrive State: Your Blueprint for Optimal Health, Longevity, and Peak Performance.
In this interview, you’ll learn:
- How Dr. Vuu took control of his fears and mindset to reverse his type 2 diabetes and high blood pressure in just 4-6 months.
- How Dr. Vuu survived dysentery as an infant on an immigrant boat and in fact, was the only infant to survive.
- How early childhood dreams were crushed by self-limiting thoughts, bullying, and prejudice, and how he learned to master his mind.
- Why self-compassion, patience, and purpose are vital to optimal health.
- The major lifestyle factors that impact your epigenetics and susceptibility to disease.
Connect with Dr. Kien Vuu
▸ facebook | @kiennvuMD | https://www.facebook.com/kienvuuMD
▸ instagram | @kiennvuMD | https://www.instagram.com/kienvuuMD/
▸ youtube | https://www.youtube.com/channel/UCXNTyo8nNgg1Af-0OlnvFZg
▸ website | https://kienvuu.com/
▸ book | https://thrivestatebook.com/
▸ contact | https://form.jotform.com/Vuu_Kien/contact
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Pudge Won’t Budge? Uncover The Secret Life of Fat with Dr. Sylvia Tara. In this interview about her book The Secret Life of Fat, Dr. Sylvia Tara shares tips for women to lose their belly fat (and keep it off!).
In this interview, you’ll learn:
- Why fat is harder to lose as we age.
- Why each time you yo-yo diet, your fat gets harder to lose.
- Why women gain more belly fat after menopause.
- Why self-compassion and grace are important for lasting weight loss.
- Why sumo wrestlers...despite their size, can actually have excellent metabolic health.
- How women can lose fat and keep it off.
- How to influence your fat distribution from unsafe (visceral/belly fat), to safe (subcutaneous/under the skin) storage.
Connect with Dr. Sylvia Tara
▸ facebook | @sylviataraphd | https://www.facebook.com/sylviataraphd
▸ instagram | @sylviataraphd | https://www.instagram.com/sylviataraphd/
▸ twitter | @sylviataraphd | https://twitter.com/sylviataraphd
▸ website | https://www.thesecretlifeoffat.com/
▸ email | stara@sciencetoliveby.com
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
Subscribe to My YouTube Channel
Like My Facebook Page
Follow Me on Instagram
Connect on LinkedIn
View My Website
The key to losing weight with inflammatory arthritis (without exercise), is learning how to lower your insulin resistance and inflammation. This training can truly change your life if you’re living with chronic pain and need to lose some weight.
Here’s what you’re going to learn:
- First, I’m going to explain what insulin resistance is.
- Next, you’ll get a quick quiz to see if you have it (and chances are you do, up to 85% of adults in America have insulin resistance).
- Then, I’ll explain why osteoarthritis and insulin resistance go hand-in-hand and why reducing insulin resistance will absolutely not only help you lose weight, but improve your joint health.
- You’ll learn about a common arthritis medication that may be helping with one problem (your joint pain), but contributing to another (insulin resistance).
- And finally, you’ll learn 5 tips to lower insulin resistance to lose weight and reduce your arthritis pain and inflammation.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Can’t seem to lose fat? You may have leptin resistance. Learn the symptoms, causes, and treatment in this video.
If you want to lower leptin resistance so you can start burning fat for fuel, you’ll need to address insulin resistance. Here’s a rundown of the six ways to lower insulin resistance I cover in this video.
Number 1: Focus on macronutrients, eat plenty of healthy protein, fat, and fiber.
Number 2: Reduce artificial sweeteners.
Number 3: Start intermittent fasting.
Number 4: Destress!
Number 5: Sleep.
Number 6: Check if your medications raise your blood glucose.
You’ve got to address YOUR specific causes for weight gain. All of them. Otherwise you’ll struggle with weight loss plateaus and never reach your optimal level of health.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Hungry all the time? Ghrelin, your hunger hormone, may be to blame.
Ghrelin’s primary role is to stimulate your appetite, slow your metabolism, and increase your fat storage. Not surprisingly, ghrelin levels will rise after a period of dieting, specifically with chronic calorie restriction.
Said differently, your hunger hormone goes up after you lose weight to stimulate your appetite and try to make you regain your weight.
Ghrelin is just one of the many reasons why eat less, exercise more doesn’t work for lasting weight loss. In this episode, you’ll learn three tips to lose weight in a way that helps reduce ghrelin levels so you’re less hungry, less likely to regain the weight you worked so hard to lose, and can increase your fasting window.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
Got carb cravings!? Here are 15 high protein low carb snacks to stop carb cravings. If you’re looking for high protein, low carb foods for weight loss, this video will give you ideas for how to first: stop snacking, second: snack on the right types of foods to help stop food and carb cravings. Let me know your favorite low carb high protein snack in the comments!
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn FatFavorite Breakfast Recipes
Chocolate Peanut Butter Bites
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
HOW TO PREVENT HEART DISEASE IN POSTMENOPAUSAL WOMEN | 6 MUST-KNOW TIPS. Heart disease is the #1 killer of women in America, yet it is largely preventable with healthy lifestyle changes to reduce insulin resistance and inflammation in the body.
Learn how women can improve their nutrition, use intermittent fasting, reduce stress, and improve sleep to prevent heart disease naturally, especially after menopause.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
WOMEN AND HEART DISEASE | 4 SURPRISING LINKS BETWEEN ESTROGEN, MENOPAUSE, AND HEART DISEASE. Did you know that estrogen has a protective effect against heart disease, insulin resistance, and so much more? A woman is at a lower risk for heart disease prior to menopause compared with men, but the risk for heart disease between men and women even out after menopause.
This video explains why going through menopause and experiencing declining estrogen increases a woman’s risk for cardiovascular disease.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Dr. Nadir Ali, an interventional cardiologist clears up confusion about LDL and answers questions like is LDL cholesterol really bad for us? Why does LDL cholesterol go up on a low carb diet? Are statins bad for you? Do statins prevent or cause heart disease?
As a leading cardiologist in the high fat, low carb space, Dr. Nadir Ali has been paving the way in advocating that we should not fear high LDL cholesterol when other numbers are in line such as low triglycerides, low insulin and glucose, low inflammation, and high HDL cholesterol.
Statins are commonly prescribed for elevated LDL cholesterol but as Dr. Ali discusses in this video, we may be treating high LDL all wrong. Statins have been shown to have significant side effects like cognitive and memory problems, fatigue, and muscle pain for many patients. Elevated LDL has been shown to be important for sex hormones, muscle function, cognition, and inflammation.
Tune in for a very informative episode and be sure to share this with someone (even your healthcare provider) who may need to hear it!
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
HOW TO PRIORITIZE WEIGHT LOSS GOALS IN 2021 with expert online weight loss coach Dr. Morgan Nolte. As a board-certified clinical specialist in geriatric physical therapy, most of my clients were overweight or obese and suffered the negative downstream health effects of conditions like type 2 diabetes, cancer, dementia, and cardiovascular disease.
In this video, Megan Nelson from Oil Up Omaha interviews me to learn why I started Weight Loss for Health, how I help women set weight loss goals, and more importantly, weight loss systems, and how my online weight loss program, Weight Loss for Health, teaches you how to lower insulin resistance and inflammation for lasting weight loss and disease prevention.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Rebel Wilson lost 60 pounds in 2020 and she revealed her weight loss secrets in a recent Instagram video. I’ve distilled how she lost the weight in this video for you today. In it, I’ll discuss the “Rebel Triangle of Health” and how she lost weight in 2020 attacking health from emotional, physical, and nutritional angles.
In her own words, this Pitch Perfect star went from Fat Amy to Fit Amy, and she feels healthier and happier because of her consistent efforts to make her physical and emotional health a priority.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
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>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Here’s 15 high protein low carb foods that will help you lose weight and keep it off. A low carb high protein diet is one of the most effective strategies for sustainable weight loss. The protein keeps you satiated and helps fuel your muscles. Reducing carbs, especially when combined with intermittent fasting will help you burn fat for fuel.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Learn how to get into ketosis fast! I’ll share 4 tips to get into ketosis quicker and explain what is ketosis, the benefits of ketosis, how to use fasting to get into ketosis quicker, what to eat to get into ketosis, and how long it takes to get into ketosis. Once you learn how to get into ketosis, you’ll learn how to get your body to burn stored fat for fuel. This will help you lose belly fat naturally and reduce your risk of diseases like obesity, type 2 diabetes, heart disease, and dementia.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Learn how to use Keto Mojo to test fasting glucose and ketones in this episode. Here’s what you’ll learn:
- Why measuring ketones is valuable information when losing weight.
- What are normal ketone levels?
- How to measure ketones and fasting blood glucose.
- 3 tips for how to get into ketosis.
Click here to view My Favorite Things Page with links to the Keto Mojo device and test strips.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
In this episode, I review 5 excuses that you must confront head-on if you want to avoid self-sabotage and finally get the weight off in 2021.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
How to stay on track for sustainable weight loss? As 2021 approaches, we are all thinking about goals we'd like to accomplish, with better health being a priority for most.
But are you willing to sacrifice TIME to improve your health? Are you willing to create more boundaries in your life so you can have the space and time needed to invest in you.
In this episode, you'll get a behind-the-scenes look at a coaching call with Sarah, who's on a journey to half-her-size.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
HOW TO AVOID CHRISTMAS OVEREATING AND HOLIDAY WEIGHT GAIN | The holiday season is here! Which means lots of yummy treats and meals are ahead, but with the holiday feasting comes the dreaded holiday weight. Stay on track for successful weight loss this holiday season with these helpful tips on how to enjoy the holidays, while avoiding the setback.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Have you been unsuccessful at incorporating exercise into your life? It can be hard to form a new habit. Listen to this episode to learn how to make exercise a habit. During my conversation with Kathleen Trotter we discuss ways to get yourself started with your fitness journey, whatever that may look like to you!
Whether you’re a beginner or getting back on your weight loss journey for the new year, this episode has tips for everyone to help achieve and maintain your workout goals. Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
BEST EXERCISE FOR OSTEOARTHRITIS TO IMPROVE MOBILITY AND REDUCE PAIN. In my conversation with Alyssa Kuhn, we dive deep into Osteoarthritis, the causes, the agitators, and exercises that will improve mobility and reduce pain. We also give some tips on best practices for exercising while at home.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Connect with Dr. Alyssa Kuhn
▸ facebook | https://www.facebook.com/groups/adventurealive
▸ instagram | https://www.instagram.com/adventurealive/
▸ youtube | https://www.youtube.com/alyssaadventurealive
▸ website | https://keeptheadventurealive.com/
▸ email | alyssa@keeptheadventurealive.com
Curious to know how to prevent holiday weight gain? Intermittent fasting is a great way to prevent holiday weight gain! In this episode, you’ll learn how to use the 6-1 schedule to adopt a feasting and fasting lifestyle to successfully prevent holiday weight gain.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Want to learn how to reverse prediabetes? There are many ways to reverse prediabetes! This is an interview with one of my members, Betty and I know you’re going to love it!
We’re going to talk about mindset blocks around eating low-fat, how she’s cut-back on her sugar, and how she’s reversed her prediabetes naturally without medication.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
In this special edition "On My Mind" episode, you'll learn more about why I went into geriatric PT and veered into weight loss for aging adults.
Plus I'll share thoughts on nostalgic food cravings, and 6 questions you can ask yourself to reduce your emotional eating.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Want to learn how to reverse prediabetes? There are many ways to reverse prediabetes! This is an interview with one of my members, Betty and I know you’re going to love it!
We’re going to talk about mindset blocks around eating low-fat, how she’s cut-back on her sugar, and how she’s reversed her prediabetes naturally without medication.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
TRICIA NELSON | END EMOTIONAL EATING. Founder of Heal Your Hunger, Tricia Nelson shares her best tips for how to stop emotional eating.
We also talk about tips to reduce sugar cravings and how to tell if you just have food cravings or if you’re a food addict. This conversation was an eye-opener for sure!
You can learn more about Tricia at https://www.healyourhunger.com/.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
CYNTHIA THURLOW | INTERMITTENT FASTING MISTAKES. Cynthia Thurlow is an intermittent fasting expert with her intermittent fasting TEDx video, Intermittent Fasting: Transformational Technique having more than 7 million views! She also leads an incredible helpful Intermittent Fasting Masterclass.
In this video, Cynthia and I discuss common intermittent fasting mistakes, the benefits of intermittent fasting, intermittent fasting and autophagy, and intermittent fasting for weight loss. Cynthia reviews tips for intermittent fasting for women, and how to get started with intermittent fasting.
To join her IF Masterclass, go to https://cynthiathurlow.com/masterclass and use the promo code DRNOLTE when you sign up!
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Maintaining weight loss for a lifetime by changing your mindset from calories to insulin...member spotlight with Kim!
If you’re looking to maintain your weight loss after losing it, I have a great interview for you today with one of my members, Kim.
She’s worked hard to learn the steps to maintain a healthy lifestyle. Maintaining weight loss can be tricky, and it often requires some big shifts in your mindset regarding what it takes to truly lose weight and keep it off.
If you want to start living a healthy lifestyle, be sure to check out my free masterclass all about how to lower your insulin resistance and inflammation that’s linked below!
Listen to Kim’s first episode at https://www.zivli.com/blog/14.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Ready to learn how to stop snacking after dinner to lose weight and reduce insulin resistance? To lower insulin resistance, it’s important to learn how to stop eating at night to lengthen your fasting window.
If you struggle with emotional eating at night, or night eating syndrome, or eating in the middle of the night, the video will give you some great tips to try!
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Need a strong mindset to lose weight and lower your insulin? Don’t skip this step! Developing a strong weight loss mindset is the key to permanent weight loss. If you want to lose weight and keep it off, you MUST develop the right mindset to lose weight.
In this video, Sarah and I discuss how to set your mind for weight loss. Your mental mindset to lose weight will determine your success. Plain and simple.
If you want permanent weight loss, know that you didn’t put this weight on overnight and it’s not going to come off overnight, either! Listen to this episode to learn our top tips to improve your mindset to lose weight.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go tohttps://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
HERE ARE 5 FOODS THAT INCREASE INFLAMMATION AND YOU SHOULD AVOID OR LIMIT IF YOU HAVE JOINT PAIN.
If you’re wondering how to reduce joint pain naturally, or if you’re looking for foods to avoid with arthritis, this episode breaks it down for you.
If you struggle with chronic pain and haven’t optimized your nutrition, now is the time! You could just be saving yourself more pills or surgery down the road.
Habit change can be hard. Losing weight and unloading those joints will not happen overnight.
It takes time, consistency, and commitment. But you CAN do this.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
SLEEP DEPRIVATION AND WEIGHT GAIN. In this video, Sarah and I talk about how sleep affects weight loss.
There’s no question, disrupted sleep leads to weight gain. If you’re struggling with sleep apnea and weight loss, or insomnia and weight loss, you need to know that there is a big link between sleep deprivation and disease.
Sleep deprivation has been linked with obesity, dementia, cardiovascular disease, diabetes, and more.
If you’re having a hard time losing weight, it’s important to know that weight loss isn’t about balancing your calories, it’s about lowering your insulin resistance and inflammation. Sleep helps accomplish both of these goals.
Coaching
If you’re ready to lose the weight for good, you’ve come to the right place!
Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease.
Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members.
To learn more, go to https://www.zivli.com/join.
Free Weight Loss Resources
Weight Loss Masterclass to Lower Insulin Resistance & Inflammation
The 5% Mindset | How to Win at Weight Loss
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel
>> Like My Facebook Page
>> Follow Me on Instagram
>> Connect on LinkedIn
>> View My Website
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
STOP BEING A PEOPLE PLEASER AND GET YOUR GOALS! We all get the same 24 hours every day. This discussion is about how to stop being a people pleaser and how to set boundaries. If you want to stop being a people pleaser and take control of your life and your schedule, you’ve got to get on the “NO TRAIN.”
Everything you say “yes” to, means you’re saying “no” to something else.
Part of making time to lose weight is building boundaries. Building boundaries in relationships, with friends, and at work. Learning to identify your priorities and create your schedule accordingly.
Be sure to subscribe to this podcast and leave a review! You can also subscribe to my YouTube Channel to follow Sarah’s weight loss transformation and hear her inspiring weight loss motivation.
NEED TO KNOW HOW TO GET WILLPOWER TO LOSE WEIGHT? In this episode, Sarah breaks down 3 diet willpower tips. These will be especially helpful if you need to lose weight but have no motivation!
In any weight loss journey, especially weight loss for health reasons, you’ll need willpower when losing weight. But willpower is a short-term strategy, not a long-term one!
Be sure to subscribe to this podcast to follow Sarah’s weight loss journey and hear her inspiring weight loss motivation.
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Free Weight Loss Resources
Free Limited-Time Training: The Top 5 Weight Loss Mistakes to Avoid After 50
The 5% Mindset | How to Win at Weight Loss
The 3 Things You MUST Know to Lose Weight After 50
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel >> Like My Facebook Page >> Follow Me on Instagram >> Connect on LinkedIn >> View My Website
YOU’LL NEVER LOSE WEIGHT WITHOUT THIS. Self-care isn’t just getting massages or your nails done. Self-care is making time for YOU. However that looks in your life. Even if it’s having a beer on the back patio.
You’ve got to give your time to yourself before you give it to anyone else. Eating healthy food is self-care. Going for a walk is self-care. Taking time to do absolutely nothing can be self-care, too.
What’s your favorite thing to do just for you? Let us know in the comments! Be sure to join us Wednesday, August 26th on my Facebook page @drmorgannolte at 9:30 AM CST for a live Q&A!
Here’s what we talk about in this episode (Note: time stamps are for the YouTube version.)
3:36 - What self-care is, and what it’s not (from Sarah’s perspective).
8:45 - Morgan talks about conditional hunger, and how we’ve all been trained to eat to deal with just about every emotion possible.
16:26 - The internal resistance Sarah is facing that’s getting in her way of tracking her food on her phone.
23:25 - Why trying to be perfect will hinder your long-term weight loss.
27:07 - Morgan talks about removing judgement from your food choices so you can move past internal resistance to logging your food.
THE KEY TO PERMANENT WEIGHT LOSS? RESILIENCE. In this week’s episode, Sarah and Morgan discuss the role that resilience plays in losing weight and keeping it off.
Resilience is the capacity to recover quickly from difficulties, aka toughness.
We could all use a little more of that, especially during these crazy COVID times.
If you really want to lose weight and keep it off, you have to cultivate the SKILL of resilience. This isn’t something you’re born with, you can learn how to become more resilient.
It doesn’t matter how many times you stop. It matters how many times you start again.
Here’s what we talk about in this episode (note: these are time stamps to the YouTube version)
5:30 - How Sarah dealt with shame from someone close to her this week.
11:30 - “You can control what happens to you but you can control how you react.” How to be the bigger person when someone shames you so your reaction doesn’t become a situation in and of itself!
13:12 - When you have good intentions but don’t get them done! How to prioritize yourself before you give your time to anyone else. (Hint: Get on the NO train!)
15:51 - Resilience - what it is and why it’s the KEY to lasting weight loss.
23:24 - Sarah’s top tips to become more resilient in your own life. Don’t catastrophize. Let others help you. Use a gratitude journal. Change your narrative from a negative to a positive/reframe the situation in your mind. Keep your eye on your why. Let yourself feel sorry for yourself but then you’ve got to move on.
FAT SHAMING, it's a real thing. It's devastating to a person's mental, emotional, and physical health. Sarah's done a TON of work to overcome shame in her life, especially shame related to her size. If you’ve dealt with shame associated with your weight, you’re NOT alone.
Sarah’s going to walk you through a concrete exercise in this video you can do to help break the shame cycle.
If you’re on the other side of the coin, and have shamed a loved one hoping it would motivate them to get healthy, you are NOT alone. It can be so hard to know what to say and how to say it. Sarah gives some golden pieces of advice for how to compassionately motivate someone to get healthy.
Here’s what we talk about in this episode: (time stamps are for the YouTube video version of this podcast)
3:28 - What Sarah’s doing for exercise.
5:38 - Following up on last week’s implementation intention to eat a high protein breakfast and log her food everyday.
9:48 - What Sarah is planning to do to be more consistent with logging her food.
16:04 - What exactly is shame and how does it start to creep into our lives?
19:52 - How the shame cycle caused Sarah to question if she was worthy of love...and even a good person!
26:16 - The 3 levels of fat shaming...which one are you?
29:40 - How to respond when your friends and family make comments about your weight or food choices.
33:04 - “Shame, or anger is our primary way to make someone do what we want them to do in our family, what’s a better way to motivate someone to get healthy besides shaming them?” - Morgan asks, Sarah answers!
Drop a comment and say hi! If you want to cheer Sarah on, do it!! If you’re struggling with a weight issue, let us know. For more personal stuff you can email us at support@zivli.com. Just indicate if the question is for Sarah or Morgan and we’ll get back to you!
Free Weight Loss Resources
The 5% Mindset | How to Win at Weight Loss
The 3 Things You MUST Know to Lose Weight After 50
The Ultimate Food Guide | What to Eat to Burn Fat
Note: This audio is two separate YouTube videos. The time stamps below are to their corresponding video on YouTube.
Part 1:
We start with a listener shoutout, quote of the week, and our eye-openers and feel good moments from this week.
14:08 - She’s lost 600 pounds and regained most of it. Learn what was most and least successful for her.
18:04 - Sarah’s thoughts about having weight loss surgery and why she wouldn’t do it again.
22:25 - Why it’s so important to “know your numbers” and learn what Sarah’s starting stats are for her weight and bloodwork.
28:02 - Why you shouldn’t weigh yourself everyday when you’re losing weight.
34:07 - Fun fact! Sarah shares how fast she can do the Sunday crossword. (It’s very impressive)
Part 2:
1:34 - Learn what Sarah eats.
5:21 - How many times Sarah eats during the day.
12:11 - Sarah’s amazing fitness goals + Morgan’s most awkward story about when she asked Michelle Kwan if she was Kristi Yamaguchi (both involve Estes Park).
16:57 - Sarah’s implementation intention for this week for herself and Morgan’s implementation intention this week for Sarah.
21:05 - Community Q&A:“If you are so adamant about the rights of fat people, why are you on a weight loss journey?”
22:35 - Community Q&A: “How can you be so open when it will expose you to potential cruelty and scrutiny?”
25:49 - Community Q&A: “Does Sarah use a CPAP? I think I need one but haven’t tried it yet.”
29:19 - Community Q&A: “Can we get a before picture of Sarah?”
You read that right...she’s lost 600 pounds in her lifetime. How, you ask? Pretty much the same way as everyone else...eat less, move more.
And guess what?
IT. DOESN’T. WORK.
She gained much of it right back.
She has been able to lose 100 pounds though...and counting!
Sarah’s on a mission to be on the cover of the Half Their Size Edition of People Magazine.
And we’re going to help her get there.
Welcome to the new YouTube series called Sarah Loses a Sh*t Ton of Weight.
Both of us were disappointed in the current narrative surrounding weight...so we're changing it.
And we want you to join in the conversation.
We want to shine a light on the everyday battles and shame that people who are overweight face.
Her vulnerability and transparency make her incredibly relatable and you can't help but want to be a part of her transformation.
If you want to support Sarah along the way, the very best thing you can do is ENGAGE with this content.
Subscribe to my YouTube channel, share the videos on Facebook, comment on, and like the videos. You get the picture!
Her story, and the overarching message about what it REALLY takes to lose weight, are so needed.
Help us get the word out! We'll be forever grateful.
Here's what we cover in Episode 1 (Time Stamps are for the YouTube video):
4:13 - “For those people watching, my message to you is, believe in yourself. You have the tools to do this...Stop telling yourself that you aren’t worth and that you can’t do it, because you can. If I can do it, anybody can do it.”
4:58 - “I just want to get to a place where my physical stuff isn’t impeding what I want to do….I”m addicted to food...more importantly I think the feeling that food gives me.”
12:56 - “It makes me so mad when I see negative messaging around this. You are ENOUGH!...You deserve better. Your body deserves better. And if it takes a year or ten years to do it. It doesn’t matter. The point is that you’re ready…”
18:36 - “Because let’s think about the messaging fat people get for a hot second. You aren’t worthy...you aren’t attractive...you don’t deserve love...you don’t deserve good sex...None of those messages are correct. But you have to get to a point where you can appreciate who you are and what you do.”
25:00 - “When you’re a fat person in society...everyday people make snap judgements about me because of my weight....definitely in job interviews. Fat people are definitely perceived as lazier, less motivated, less healthy, more likely to be out on health-related illnesses...so I basically have to be 10x more excellent than my competition so I can even have a chance.”
28:15 - “I’m 46, realistically let’s say I live another 40 years. How do I want to live those years? Do I want to be in a wheelchair or God-forbid a bed with other people bathing me? Do I want to be what they call a max assist? Or do I want to be able to be 70 and go to Paris. I’m finally smart enough to appreciate things...now I want to get to them.”
If you’re struggling with a weight issue, let us know.
For more personal stuff you can email us at support@zivli.com. Just indicate if the question is for Sarah or Morgan and we’ll get back to you!
Learn if you have one of the top 7 comment excuses that hold people back from losing weight and becoming the best version of themselves.
In this episode I also give you a simple, actionable challenge to help you move past the lies you tell yourself that are keeping you stuck in your current habits.
The best time to get healthy was twenty years ago, the next best time is today!
>> Click here to subscribe to my YouTube channel!
>> Click here to view the show notes for today’s episode.
Highlights from This Episode>> Point #1: First, I discuss who may not be appropriate to join my online course and coaching program. Enrollment closes in just a couple short days so if you are on the fence, this episode should give you some clarity as to if you are a good fit for it or not.
Point #2: Next, I talk about seven of the most common mental roadblocks, or excuses, I hear from people who WANT to get healthy, but just haven’t been able to get out of their own way and start taking consistent action in the right direction.
1: I don’t have the time.
2: I don’t have the energy.
3: I’m not tech-savvy enough to do an online program.
4: I don’t like to exercise.
5: My spouse won’t like the things I have to make in order to eat healthy.
6: I eat out too much for me to follow a diet.
7: I don’t have the money.
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Free Weight Loss Resources
Free Limited-Time Training: The Top 5 Weight Loss Mistakes to Avoid After 50
The 5% Mindset | How to Win at Weight Loss
The 3 Things You MUST Know to Lose Weight After 50
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel >> Like My Facebook Page >> Follow Me on Instagram >> Connect on LinkedIn >> View My Website
Weight gain is a hormonal, not caloric problem. In this episode, you will learn strategies to lose weight after 50, specifically, the 9 keys that make weight loss easier.
I talk about why diets don’t work for lasting weight loss. If you are interested in learning how to reduce your insulin resistance and reduce your risk for chronic disease, I hope you listen to this episode and consider joining my online course and coaching program, How to Lose Weight After 50 where I teach you just that!
I want to help you get off the yo-yo diet train and just learn how to be healthy once and for all.
>> Click here to subscribe to my YouTube channel!
>> Click here to view the show notes for today’s episode.
Highlights from This Episode
Point #1: How to sign up for my online course and coaching program, How to Lose Weight After 50.
Point #2: How to get access to my free on-demand training, The Top 5 Weight Loss Mistakes to Avoid After 50.
Point #3: 9 keys to make weight loss easier after menopause:
Key #1: Challenge the status quo about how to lose weight.
Key #2: Common sense approach to weight loss.
Key #3: Having courage when losing weight.
Key #4: Changing your weight loss mindset for long-term success.
Key #5: Communication, likely with your spouse!
Key #6: You are what you do consistently.
Key #7: Having clarity about what to prioritize and how to lower your insulin resistance.
Key #8: A positive, supportive community for accountability and inspiration.
Key #9: Expert coaching and troubleshooting.
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Resources I Mentioned
Podcast Episode #14: Member Spotlight with Kim - Mindset Tips for Lasting Weight Loss
Free Weight Loss Resources
Free Limited-Time Training: The Top 5 Weight Loss Mistakes to Avoid After 50
The 5% Mindset | How to Win at Weight Loss
The 3 Things You MUST Know to Lose Weight After 50
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel >> Like My Facebook Page >> Follow Me on Instagram >> Connect on LinkedIn >> View My Website
Learn the 4 pillars of a healthy lifestyle that reduce your inflammation and insulin resistance so you can lose weight and reduce the chances of getting chronic disease.
In this first episode of a 3-part series, I give you the big picture overview of what it really takes to lose weight and prevent disease. While food certainly comes first, there are many other areas of your lifestyle to optimize to see the best results.
>> Click here to subscribe to my YouTube channel!
>> See the show notes for today’s episode.
Highlights from This Episode
Point #1: The first pillar I discuss is nutrition, specifically how what you eat, when you eat, and hydration all play an important part in losing weight.
Point #2: The second pillar I discuss is exercise and movement. I talk about why general movement is important but also two specific forms of exercise that can really boost your metabolism and help with weight loss and maintenance.
Point #3: The next pillar I discuss is sleep and stress. I show you how your hormones are negatively affected when you are chronically stressed and sleep deprived, leading to a higher body set weight.
Point #4: Lastly I talk about the importance of having the right mindset going into your weight loss journey.
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Free Weight Loss Resources
The 5% Mindset | How to Win at Weight Loss
The 3 Things You MUST Know to Lose Weight After 50
The Ultimate Food Guide | What to Eat to Burn Fat
Videos I Mention in This Episode
HEALTHY FATS FOR LOW CARB WOMEN | Omega 3, 6, and 9 | High fat foods that reduce inflammation
HOW MUCH PROTEIN DO YOU NEED TO PRESERVE MUSCLE WHEN LOSING WEIGHT: Protein & weight loss women 50+
BEST SOURCES OF PROTEIN WOMEN OVER 50: What’s the difference between plant and animal protein?
Connect on Social
>> Subscribe to My YouTube Channel >> Like My Facebook Page >> Follow Me on Instagram >> Connect on LinkedIn >> View My Website
Does eating more food boost metabolism? Does drinking more water raise metabolism? How does metabolism work in weight loss? Weight watchers not working? These questions and more are answered in this episode.
You will learn how to boost your metabolism for women after 50 in five tangible ways, and learn why low-calorie diets are bad for metabolism.
I don’t want you to spend anymore of your time, energy, or hard-earned money on crash diets that aren’t sustainable and actually can wreak havoc on your metabolism. Remember, temporary change leads to temporary results.
>>Click here to subscribe to my YouTube channel!
>>Click here to view the show notes for today’s episode.
Highlights from This Episode
Point #1: First, I’ll review what metabolism actually is and explain which factors can be manipulated to help you lose weight.
Point #2: Next, I’ll explain how the budget analogy will help you understand how your metabolism can go up or down based on the volume of food you eat.
Point #3: Lastly, I’ll give you 5 research-based ways to majorly boost your metabolism.
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Free Weight Loss Resources
The 5% Mindset | How to Win at Weight Loss
The 3 Things You MUST Know to Lose Weight After 50
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel >> Like My Facebook Page >> Follow Me on Instagram >> Connect on LinkedIn >> View My Website
Wondering about the different nutritional benefits of plant versus animal protein? How about the best sources of protein for women over 50 who face unique hormonal changes and require a more targeted approach to sustainable weight loss?
Getting enough protein as you age, especially if you are over 50 and trying to lose weight, is important to preserve the loss of muscle mass, improve your bone health, and keep you functioning at your highest level. Unfortunately, many women don’t get enough.
>> Click here to subscribe to my YouTube channel!
>> Click here to see the show notes for today’s episode.
Highlights from This Episode
Point #1: First I discuss the difference between a complete and incomplete protein source and why this is important to consider, especially if you are a vegan or vegetarian.
Point #2: Next, I talk specifically about the pros and cons of plant and animal-based protein regarding the nutrients they contain and how they may help with weight loss.
Point #3: Lastly, you’ll learn the most concentrated sources of both plant and animal based protein to help you make wiser choices at the grocery store.
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Free Weight Loss Resources
The 5% Mindset | How to Win at Weight Loss
The 3 Things You MUST Know to Lose Weight After 50
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel >> Like My Facebook Page >> Follow Me on Instagram >> Connect on LinkedIn >> View My Website
To lose fat, gain muscle, and boost your metabolism after 50, you need to understand the benefits of protein. Learn how much protein you need to preserve muscle when losing weight.
In this episode you will learn why getting enough protein is so important not only for weight loss but also maintaining your muscle and bone health to prevent falls and fractures as you age.
I’ll also give you information to determine how much protein you should be getting. (Hint: It’s more than the recommended daily allowance).
Plus you are going to learn a bit about protein dosing (i.e. how many grams to have at a time), and protein timing (i.e. should you have a bunch of protein all at once or space it throughout the day).
>> Click here to subscribe to my YouTube channel!
>> Click here to see the show notes for today’s episode.
Highlights from This Episode
Point #1: The first thing you’ll learn in this episode is why eating enough protein is important to maintain your health and function as you age.
Point #2: Next, I give you two reasons why eating plenty of protein is important when you are losing weight.
Point #3: I’ll also answer two of the most commonly asked protein questions I get: How much do I need, and when should I eat it?
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Free Weight Loss Resources
The 5% Mindset | How to Win at Weight Loss
The 3 Things You MUST Know to Lose Weight After 50
The Ultimate Food Guide | What to Eat to Burn Fat
Podcast Freebie | Calculate Your Protein Needs + My Favorite Plant-Based Protein Recipes
Connect on Social
>> Subscribe to My YouTube Channel >> Like My Facebook Page >> Follow Me on Instagram >> Connect on LinkedIn >> View My Website
What fats should I eat to lose weight? What foods are high in omega-3? What foods are high in omega-6? What foods are high in Omega-9? What foods are high in trans fat? What foods are high in saturated fat?
What’s the difference anyways!? In this episode, you will learn what are the best fats to eat to reduce your inflammation and risk of heart disease. This information also translates to healthy fats for keto.
You don’t need to be afraid of fat, and if you are like many of the women I work with, it’s high-time you eat more of it! This episode will give you a ton of clarity about what fats to prioritize in your diet and why.
>> Click here to subscribe to my YouTube channel!
>> Click here to see the show notes for today’s episode.
Highlights from This Episode
Point #1: First, I do a quick review of the two weight gain theories of too much insulin vs. too many calories and help you understand why fat doesn’t make you fat.
Point #2: Next, I give you a big-picture overview of the three main types of fat and dive into the specifics of each to talk about which fatty foods are healthy, neutral, and unhealthy for your heart and waistline.
Point #3: I also talk about your omega-6 to omega-3 fatty acid ratio and caution you against thinking all poly-unsaturated fats are good for you.
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Free Weight Loss Resources
The 5% Mindset | How to Win at Weight Loss
The 3 Things You MUST Know to Lose Weight After 50
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel >> Like My Facebook Page >> Follow Me on Instagram >> Connect on LinkedIn >> View My Website
Women, you CAN starve your fat cells without starving yourself. If you want to make weight loss easier after menopause, it’s crucial you understand how fat loss really works.
While you can’t control your estrogen levels dropping, there are a lot of other things that you CAN control to lower your insulin resistance and lose weight.
I’ll give you 3 ways to go from burning carbs for fuel to burning fat.
>> Click here to subscribe to my YouTube channel!
>> Click here to see the show notes for today’s episode.
Highlights from This Episode
Point #1: Overview of how important a healthy mindset is when losing weight. If you go into weight loss looking for a quick fix that will make magically stay off forever, you will be sorely disappointed. You’ve got to be willing to invest in your education, and put in the time and work it takes to get and stay healthy.
Point #2: Next, I talk about why you are gaining weight in the first place. Many people still believe the outdated theory that weight loss is all about energy balance. It’s not, it’s about your hormones.
Point #3: Lastly, I give you 3 concrete ways to starve your fat cells without starving. This requires that you get into Ketosis but going on the Keto diet is only one strategy here.
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Videos I Mention
HOW TO LOSE WEIGHT USING INTERMITTENT FASTING: 6 steps to get started with intermittent fasting
HOW TO START INTERMITTENT FASTING FOR WEIGHT LOSS: 10 mistakes to avoid...watch before you start
Free Weight Loss Resources
The 5% Mindset | How to Win at Weight Loss
The 3 Things You MUST Know to Lose Weight After 50
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel >> Like My Facebook Page >> Follow Me on Instagram >> Connect on LinkedIn >> View My Website
Common artificial sweeteners to watch out for. Is monk fruit bad for you? Is swerve bad for you? Is erythritol bad for you?
In this episode you will learn why some artificial sweeteners can be harmful to your weight loss progress.
>> Click here to subscribe to my YouTube channel!
>> Click here to see the show notes for today’s episode.
Highlights from This Episode
Point #1: First, I’ll give a brief overview of the 3 main ways insulin is released, and how artificial sweeteners stimulate two of these mechanisms and can drive your body set weight up.
Point #2: I’ll also let you in on my naughty and nice list for artificial sweeteners so you know what to look out for on your food labels.
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Free Weight Loss Resources
The 5% Mindset | How to Win at Weight Loss
The 3 Things You MUST Know to Lose Weight After 50
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel >> Like My Facebook Page >> Follow Me on Instagram >> Connect on LinkedIn >> View My Website
Best low-carb fruits to lose weight? High-fiber fruits? Best fruits for diabetic and weight loss? They are actually all one in the same! The key is to pick fruits that are higher in fiber and lower in sugar, making them low in net carbs and thus having a lower overall effect on blood sugar and insulin levels.
In this episode I show you how to use the carb manager app to see how many total carbs are in a fruit so you can actually see the best low-carb and high fiber fruits for weight loss.
Plus I’ll give you my top 7 fruit recommendations that are higher in fiber and lower in sugar to help you see more weight loss progress.
>> Click here to subscribe to my YouTube channel!
>> Click here to view the show notes for today’s episode.
Highlights from This Episode
Point #1: In this YouTube video you will get a carb 101 overview to understand a little more about the 3 main types of carbs...starch, sugar, and fiber.
Point #2: I’ll give you three reasons I think it’s important to track your food when you are losing weight.
Point #3: Lastly, I’ll review 7 low-carb, high fiber fruits that are excellent for your health and waistline.
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Free Weight Loss Resources
The 5% Mindset | How to Win at Weight Loss
The 3 Things You MUST Know to Lose Weight After 50
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel >> Like My Facebook Page >> Follow Me on Instagram >> Connect on LinkedIn >> View My Website
Not eating enough is just one of the top ten biggest mistakes beginners make when they start using intermittent fasting for weight loss.
Listen to this episode and learn how to start intermittent fasting for weight loss. I review the 10 most common mistakes I see beginners make when they start using intermittent fasting to lose weight.
Done right, intermittent fasting can be a powerful weight loss and wellness tool. Done wrong, and you’ll be tempted to throw in the towel and say it just “wasn’t for you.”
Aside from losing weight, remember the other myriad of benefits that come from fasting like improved mental clarity and focus, more energy, and improved cellular repair just to name a few! Intermittent fasting is definitely worth learning how to do right and incorporate into a healthy lifestyle.
>> Click here to subscribe to my YouTube channel!
>> Click here to view the show notes for today’s episode.
Highlights from This Episode
I share 10 of the most common mistakes I see when people start using intermittent fasting for losing weight. Here’s a quick rundown:
1: You started too aggressively.
2: You don’t have the right schedule.
3: You aren’t really fasting.
4: You aren’t being consistent.
5: You need a new schedule.
6: Lack of good nutritional baseline.
7: Consider exercising in a fasted state.
8: Breaking your fast with too much starch or sugar.
9: You aren’t eating enough.
10: You don’t have the right mindset.
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Free Weight Loss Resources
>> The 5% Mindset | How to Win at Weight Loss
>> The 3 Things You MUST Know to Lose Weight After 50
>> The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel >> Like My Facebook Page >> Follow Me on Instagram >> Connect on LinkedIn >> View My Website
If you are looking to lose weight, especially after the hormonal changes of peri-menopause and after menopause, intermittent fasting can be a powerful tool to augment your success.
Don’t let fasting intimidate you. If you are worried that you will be starving, stop. If you get started right and progress slowly, you can easily work this practice into your lifestyle.
Aside from weight loss, there are many other benefits of using intermittent fasting. You will have increased human growth hormone and ability to build more muscle if you eat properly and train. You will have improved cellular repair, and likely experience increased energy and mental focus.
>> Click here to subscribe to my YouTube channel!
>> Click here to view the show notes for today’s episode.
Highlights from This Episode
Point #1: First, I explain what intermittent fasting is and the myriad of health benefits you can receive by incorporating it into your lifestyle.
Point #2: Next, I give you six practical tips to get you started with intermittent fasting. I don’t want this to be intimidating for you. I want you to have a simple, realistic plan when you start out so that you don’t start too aggressively and give up before you’ve really given it a good shot to see if you like it and if it works for you. As a hint, I’ve never worked with a client who didn’t enjoy, and see progress from using intermittent fasting.
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Free Weight Loss Resources
The 5% Mindset | How to Win at Weight Loss
The 3 Things You MUST Know to Lose Weight After 50
The Ultimate Food Guide | What to Eat to Burn Fat
Connect on Social
>> Subscribe to My YouTube Channel >> Like My Facebook Page >> Follow Me on Instagram >> Connect on LinkedIn >> View My Website
If you are like most women, chances are you’ve looked in the mirror from all angles and criticized your midsection.
Maybe you’ve tried crunches or planks and nothing seems to help. That’s because crunches and planks won’t get rid of the fat.
This episode will give you the clarity you need to prioritize your efforts on things that will actually help reduce your belly fat.
Learn 7 steps that you can start to implement right away to trim your midsection and feel more confident about your appearance (and health!).
>> Click here to subscribe to my YouTube channel!
>> Click here to view the show notes for today’s episode.
Highlights from This Episode
Point #1: The first point I cover is why weight gain is more-so related to age, not menopause, and 4 specific ways age affects weight gain.
Point #2: Next I talk about two ways that lower levels of estrogen following menopause affects fat mass and fat distribution.
Point #3: Lastly, I give you 7 really good tips to help get rid of that belly fat and help your pants fit better again.
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Free Weight Loss Resources
>> The 5% Mindset | How to Win at Weight Loss
>> The 3 Things You MUST Know to Lose Weight After 50
>> The Ultimate Food Guide | What to Eat to Burn Fat Connect on Social
>> Subscribe to My YouTube Channel >> Like My Facebook Page >> Follow Me on Instagram >> Connect on LinkedIn >> View My Website
In this episode I interviewed Cynthia Thurlow. She is a nurse practitioner and functional nutritionist who has such an awesome story to share, both about her own healthy journey, and also how to started her own business to help other women learn how to lose weight and prevent disease.
She has a TEDx talk that has over 5 million views on Youtube about the benefits of intermittent fasting and focuses a lot on this in her approach so we talk a lot about the benefits of fasting and how to incorporate it into your lifestyle.
Aside from being a 2x TEDx speaker, she has been published in multiple online blogs and has a podcast called Everyday Wellness that was just named as a top 20 podcast that will help you grow in 2020.
Here’s a recap of what we talk about in this episode.
Point #1: Proven health benefits of intermittent fasting for weight loss, physical, and mental health. How to get started intermittent fasting and ease into it.
Point #2: Who should not use intermittent fasting or what are some precautions to consider when starting intermittent fasting?
Point #3: Tips to deal with hunger and constipation during intermittent fasting.
Let’s take a look at a few highlights of this episode…
5:38: Once you dig into the science behind it, intermittent fasting is such an obvious tool to a healthy lifestyle. Cynthia talks more about the research-backed health benefits of fasting for weight loss, mental, and physical health.
14:05: Can you talk a little bit more about your recommendations for people who are just getting started incorporating more intermittent fasting into their lifestyle?
22:37: What are some precautions that people should keep in mind when starting intermittent fasting and who are some people that should not intermittently fast?
26:41: Can you talk through some of the more common barriers that people experience when they work into longer fasts?
31:05: The difference between water and fat fasting and how to use fat fasting to ease into water fasting.
Click here to listen!
Subscribe & Review in Apple Podcasts
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in Apple Podcasts.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Links Mentioned in This Episode
Cynthia’s Website: https://cynthiathurlow.com/
Cynthia’s TEDx talk about intermittent fasting: https://youtu.be/A6Dkt7zyImk
Cynthia’s free intermittent fasting FAQ: https://cynthiathurlow.com/blog/intermittent-fasting-faq
If you have been struggling to lose weight your whole life, maybe you’ve “tried everything” and nothing seems to work for you, my guess is that you have been focusing on the effect and not the cause level.
What that means is you were focusing on your diet and exercise before you focused on your mindset and developing the self-discipline it takes to make a strategy a long-term habit.
Can you relate? maybe you’ve lost the same 20 or 30 pounds several times in your life, or perhaps you recently lost some weight, bought new clothes which felt amazing, but now those new clothes are becoming tight again and you’re thinking, NO WAY am I going back there, I’ve got to figure this out for good, this episode is for you.
Mindset is so critically important to healthy sustainable lifestyle changes to lose weight and truly reduce your risk for diseases like type 2 diabetes, cardiovascular disease, cancer, and dementia.
As I love to say, temporary change leads to temporary results.
If I’m describing you right now, I want you to listen closely to this episode, then go download my free training called the 5% Mindset where I teach you the top 5 patterns I notice in successful clients and course members who learn to lose weight and keep it off for good.
Download my free 5% Mindset audio training here.
Here’s a recap of what I talk about in this episode.
Point #1: So what are my super power skills? The first is consistency. Without consistency, you don’t have much of anything. We are what we do consistently. Or as Aristotle more eloquently put it, “We are what we repeatedly do. Excellence, then, is not an act, but a habit. ” In today’s episode, I’ll share my top tips to help you be more consistent and show up for yourself so you are more likely to reach your goals.
Point #2: My second superpower is that of reflection. For those who haven’t studied this topic, that may sound a little woo woo and not very concrete. But reflection is the key to becoming an expert at anything.
Point #3: A brief overview of the 3 types of reflection that I learned during my residency, continue to use, and teach to my clients and course members. Plus how to use these types of reflection in a practical example of eating out at a restaurant.
Let’s take a look at a few highlights of this episode…
[05:21] Let’s get started with superpower #1: Consistency. I’ve learned that without consistency, you have nothing. If you want to get stronger, going to the gym or doing push-ups ONCE will not get you there. If you want to eat healthier, buying better options at the grocery store ONCE won’t get you there. Here are 4 steps to add consistency to your life.
[10:54] Let’s talk about what I think is important to be consistent with to see the most progress in any area of your life, but especially with losing weight and improving your health. That is reflection. The definition of reflection, thanks to the all-knowing Google, is “serious thought or consideration.”
[12:08] Here is a brief overview of the 3 types of reflection that I learned during my residency, continue to use, and teach to my clients and course members.
[13:10] Here is a practical example about how to eat healthy when eating at a restaurant. Reflection for action: Look at the menu ahead of time and decide what you will eat and drink, drink plenty of water and eat healthy throughout the day, anticipate road-blocks like what you plan to say when the waiter or someone else at the table offers dessert.
**Links Mentioned in This Episode
Download my free 5% Mindset audio training here.**
You have probably heard about the Keto diet, maybe you’ve even tried it yourself.
This episode is for anyone who has ever been curious about the Keto diet and wanted to know more information.
Maybe you have tried to “do Keto” in the past but you weren’t really sure what you were doing, or more importantly why. This episode will give you some tips and clarity about how to do Keto well if you choose to do it, and some pitfalls to watch out for to ensure that you don’t just gain the weight back.
If you think I’m going to give you permission to eat unlimited fat no matter the quality, I’m sorry to say you are wrong. You won’t hear me say that.
If, like many of my clients and course members, you have always been taught that low-fat is healthy, this research will clearly disprove that notion and I hope you walk away from this episode less afraid of eating fat.
If you don't already have it, please download my Ultimate Food Guide where I describe the good, neutral, and bad fats and give you concrete examples of which fats you should be eating and which you should be avoiding.
Download your Ultimate Food Guide here.
Here’s a recap of what I talk about in this episode.
Point #1: First I reviewed what the Keto diet is and explained ketosis and how many grams of carbs per day you can generally have on Keto.
Point #2: Next I described the plethora of metabolic benefits the researchers found in this study related to weight and bloodwork. All the numbers that we want to go down went down and good cholesterol went up.
Point #3: Lastly, I give you my take on the Keto diet, and why I don’t think it’s a sustainable lifestyle for most people. I give you some tips to do it right if you are going to do it, and encourage you to “lose weight right the first time” so you are less likely to gain the weight back after you go “off your diet.”
Let’s take a look at a few highlights of this episode.
[04:26] Your body prefers to use carbohydrates for fuel because these are most readily and easily broken down into glucose, or the form of energy that your body likes to use. Under normal eating circumstances, we will eat enough carbohydrates to supply our body with all the glucose it needs.
[07:12] Different methods for reducing weight using reduced calorie and fat intake combined with exercise have failed to show sustained long-term effects. In fact, most people who severely reduce their calories just slow their metabolism and end up gaining back the weight (sometimes even more than they lost!).
[10:18] The last point I want to discuss today is what I didn’t see in this study…and that is the numbers 6 more months following the end of the study. In other words....did these people keep the weight off?
[13:58] I do think the Keto is a great weight loss tool if needed, and can be a nice reset button, but you have to know your nutritional baseline and have a place to return to that is healthy and sustainable after Keto, otherwise, just like with every other diet, the weight will come back on.
Click here to listen!
**Links Mentioned in This Episode
Freebie: The Ultimate Food Guide: How to Eat to Lose Fat**
>> Research Study: Long-term effects of a ketogenic diet in obese patients
This was a fun podcast episode where I cut the audio together from a 5-part video training series called how to get over your sugar addiction.
If you want to watch those videos, just go to https://www.reshapept.com/blog/sugar.
Download your free sugar addiction workbook here.
Let’s take a look at a few highlights of this episode.
[01:37] Step #1: Understand your why. Dig deeper and uncover the real reasons you want to kick your sugar habit and get healthy. It's easier to say "no" when you have a greater "yes."
[06:00] Step #2: Know the facts about sugar. How much added sugar is too much? What "counts" as sugar? How does sugar affect my brain and body?
[21:16] Step #3: Check your mindset. Diets don't work, this is a LIFEstyle change. Mindset shifts that will help you overcome your impulse to eat sugary foods. How our habits change with our thoughts.
[26:00] Step #4: Plan for success. What to do about your trigger foods. 3 tips to prevent you from eating too much added sugar.
[29:44] Step #5: Get accountable. Why accountability is so important for behavior change. Ways to add accountability to your plan to stop eating so much sugar.
Subscribe & Review in iTunes
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in iTunes.
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Links Mentioned in This Episode
>> How to Overcome Your Sugar Addiction Free Workbook >> How to Overcome Your Sugar Addiction 5-Part Video Series
If you are a woman, especially one over 50, and you’ve tried every diet out there and can’t seem to keep the weight off, you will love this episode.
You’ll get to hear from one of my clients and course members, Kim about how she was able to learn the science behind weight loss and weight maintenance to reach her goals.
I know you’ll get to get a ton of insight and inspiration from her story and that you will relate to many of her struggles regarding losing weight and keeping it off.
I’m so proud of her progress and excited for you to hear her story!
Click here to download the 5% Mindset free audio training.
Here’s a recap of what I talk about in this episode.
Point #1: Kim’s history with recurrent weight loss and regain with many different diet programs like Weight Watchers and meal replacements, and what motivated her to want to learn to just be healthy and prevent chronic disease.
Point #2: Strategies we used to help her lose the last 15 pounds she wasn’t able to lose on her own, and how she was able to overcome two plateaus during the process.
Point #3: How her husband reacted when she said she wanted to start another program and some practical strategies they came up with as a couple to accommodate different food and lifestyle preferences.
Point #4: How she prepared for maintenance and what strategies she is using to ensure the weight she lost doesn’t come back on.
Let’s take a look at a few highlights of this episode…
[4:21] So many people struggle to take the first step towards lasting and sustainable lifestyle changes. They are looking for a quick-fix. You told me once that you used to feel like, “It doesn’t matter and I don’t care.” I think there are probably a lot of people stuck in that stage, even though they KNOW they need to make some changes, they just can’t convince themselves that it really matters and they should care.
[7:29] Tell me a little more about your history with weight? What you tried before and what frustrations were you dealing with regarding your weight, health, and mindset when we started working together?
[12:30] Did you have an “aha” moment where the science behind weight loss started clicking for you, and all the pieces seemed to fit together?
[15:50] Can you talk about some of the practical steps you took to lose the last 15 pounds?
[23:18] How did your exercise routine change? You were exercising everyday when we met, how does that look differently now?
[28:23] I wanted to dig into your mindset when you hit a 5-week weight loss plateau. Can you walk me through what you were thinking during that time? What helped you break past that weight loss plateau?
[37:24] Moving into the weight maintenance phase, you were actually scared because you didn’t want the weight to come back on. What did you do to proactively prevent yourself from gaining the weight back?
[43:57} Like so many women I work with, sometimes the spouse is not always on board with a new plan or lifestyle. How did your husband react when you told him you wanted to try something new and work with me? How have you been able to persevere even if he isn’t on the same page?
Links Mentioned in This Episode
>> 5% Mindset Free Audio Training
>> Waitlist for my program How to Lose Weight After 50
This episode is the audio version of a bonus YouTube video I made to help people prevent gaining weight during this period of social isolation from COVID-19.
Weight gain is a hormonal, not caloric problem. If you want to avoid gaining weight during isolation, learn how your lifestyle choices including stress, sleep, exercise, and nutrition all work together to influence your insulin levels.
Insulin is your fat creation and storage hormone. If you want to stave off the weight gain during this period of social isolation, work to keep your insulin down.
Need good foods for COVID-19, foods that will boost your immune system? I’ll cover that, too!
Here’s a recap of what I talk about in this episode.
Point #1: Weight gain is a hormonal, not caloric problem. Learn what factors make your insulin levels go up.
Point #2: How your hormones are negatively affected when you are stressed and sleep deprived, making it more likely you will gain weight.
Point #3: Nutritional recommendations to prevent weight gain and boost your immune system.
Let’s take a look at a few highlights of this episode…
[02:51] It’s crucial that you understand weight gain is a hormonal, not caloric problem. You gain weight when your insulin levels go up. Insulin is responsible for moving blood sugar into your cells, I call it your fat storing hormone, and if you want to lose weight or prevent weight gain, you’ve got to learn how to keep your insulin levels down. Here’s a birds-eye view of the main lifestyle factors that affect insulin. I’ll go into more detail for each later on in this video.
[04:06] Let’s talk about the link between sleep and weight gain. Remember weight gain is a hormonal problem, and lack of sleep affects your hormones in a negative way. There are 4 main hormones I’m going to talk about in this video related to sleep, weight gain, and your immunity: cortisol, ghrelin, leptin, and human growth hormone.
[09:26] The third thing that could cause you to gain weight during this time is a general lack of movement. So many of my clients and course members are missing their normal gym or exercise routines. Lack of everyday physical activity, especially intentional exercise means that your muscles aren’t using the energy they’re used to using, so your blood sugar and insulin levels may be higher.
[11:15] The last thing on this chart is the most important that can cause weight gain and that’s poor nutrition. I like thinking about nutrition in 3 categories. What you eat, when you eat, and how you hydrate.
[14:30] Some examples of nutrients that boost your immune system (which by the way you should be eating all the time, not just during the coronavirus pandemic) are..
Links Mentioned in This Episode
Link to this video on YouTube
My Ultimate Food Guide
Subscribe to my YouTube Channel
If you ever get food anxiety about going out to eat or going to a party because you don’t trust yourself to stay on your plan, this episode is for you.
Maybe you don’t have anxiety, you just succumb to the night knowing that you are going to get derailed, then you have guilt the next day because you way overate.
Having anxiety and guilt associated with food or social settings is no fun. I want you to develop the self-discipline to make a plan, stick to your plan, and STILL enjoy your night out.
Will you mess up along the way? Oh yeah, we all do. But remember what I told you in the last podcast episode? Losers quit when they fail, winners fail until they succeed. You are a winner, you may just not know it, believe it, or act like it yet.
Consider each “failure” as a “learning opportunity” from which to learn and do better next time.
Please don’t give up on yourself if you have a bad night. Please don’t stop enjoying social situations because you have food anxiety or guilt the next day.
While you may not control the setting or menu, ultimately, you are the only person that puts the food in your mouth and it comes down to personal responsibility.
I hope that this episode gives you strength and self-confidence, and the tips and strategies I share with you give you practical ideas to stay on plan when eating out.
Let’s take a look at a few highlights of this episode…
[3:38] My first point is all about peer pressure and the fear of offending people...I don’t want you to miss out on all of the great, fun times that can be shared during a meal. I also don’t want you to completely fall off your food plan, and stay off for days or weeks at a time after not eating well for one night.
[08:21] This brings me to my second point, which is talking about exception meals. This term came from my mom because she didn’t like the term “cheat” meal. She thought that had a guilty connotation with it. And she was right. Food guilt is a real thing. Overeating is difficult to avoid in social situations, but it is possible. An exception meal is a meal, or sometimes day, when you are intentionally indulging more than your normal meal habits.
[10:34] Here are some tips for how to eat well at a restaurant. The most important thing to do to stay on track when eating out at a restaurant is to plan ahead. Even if you are planning for an exception meal, don’t let yourself just go out to eat without a plan, you will likely end up eating more than you intended. The first part of this plan actually comes far before you go out to the restaurant, and includes planning what you eat for the rest of that day.
[15:30] Personally, I find that eating at restaurants is easier than parties, weddings, social meetings, and the like where there is food around all the time. At a restaurant, it comes pretty much pre-portioned. Once your food is gone, it’s gone. At a party, you have a lot more choices that can tempt you all night. Usually there are sweets that everyone loves to make and bring and then try and make other people eat because they don’t want to take them home and eat them themselves.
Links Mentioned in This Episode
>> Freebie: The Ultimate Food Guide: How to Eat to Lose Fat
I know that stalls in weight loss can be terribly frustrating and discouraging. You may feel like you are trying so hard and not seeing any progress. You may just want to throw in the towel and go emotionally eat.
If you aren’t sure what the RIGHT things to do to lose weight for good are, I teach you everything you need to know in my online training program. If you want to join the wait list to learn more about the program when enrollment opens up again in July, just go to reshapept.com/yes.
Here’s the honest truth, many people THINK they know what to do to lose weight, but they only have parts of the puzzle. They need the rest of the pieces, in an order that is easy to follow, with someone to hold them accountable and coach them along the dreaded plateaus.
It’s not easy. It doesn’t happen overnight. You aren’t dieting, you are changing your lifestyle. Changing behavior takes a long time of working to be consistent, slipping up, and then trying again. Over and over and over until it sticks.
So if you are struggling to lose weight, or if you have lost some but can’t seem to get the scale going again, I want you to listen very closely to everything in this episode. Some of it may hit a little hard, but I’m guessing that if you read the Title and still clicked play, then you were looking for some tough love and inspiration.
Let’s take a look at a few highlights of this episode…
[02:28] Unfortunately, stalls during weight loss are completely normal. Your body doesn’t like change, it doesn’t want to lose weight. But for your health, confidence, and to prevent disease, it is well worth the effort to make it happen, no matter HOW long it takes. I know that stalls in weight loss can be terribly frustrating and discouraging. You may feel like you are trying so hard and not seeing any progress. You may just want to throw in the towel and go emotionally eat.
[05:02] The first point I want to share with you is the most common mistake I see people make when they are trying to get healthy or lose weight. They try to do too much at once, they get overwhelmed, it gets hard, and they quit. They just plain quit on themselves.
[08:40] Temporary change leads to temporary results. Friends, that is NOT what we want. Consistency is crucial for long-term health. Plain and simple. If you want to age well, lose weight, and prevent disease, you have to change your lifestyle, not go on a diet. But where on earth should you start?
[15:00] When losing weight properly, you will be more hydrated and building muscle, this will slow the process down. Muscle weighs more than fat. I want you to consider the process as a whole and find some good in it. Did you learn something new this week? Did you stick with your priority action item? Did you improve by just 1%? If so, celebrate! Links Mentioned in This Episode
>> Freebie: The Ultimate Food Guide: How to Eat to Lose Fat
>> 5-Step Video Series to Overcome Your Sugar Addiction
>> My Favorite Breakfast Recipes
>> Calculate Your Protein Needs
>> Carbohydrates Part 1: Facts About Fiber (blog post with high-fiber food tables)
>> Prayer of Teilhard de Chardin - Patient Trust
Today is an extra special episode because I get to speak with Toby Amidor, MS, RD, RDN, FAND.
You may not know this, but the driving force behind starting Reshape was my dad. He was in what I call the gray zone of healthcare...overweight and sedentary, with high blood pressure and type 2 diabetes. As a geriatric physical therapist I was worried about his health trajectory.
I created Reshape out of a deep desire to help my dad and others like him lose weight and prevent diseases like type 2 diabetes and high blood pressure that are becoming all too common.
That’s why I was so excited to speak with Toby in this episode. Her new cookbook, The Create Your Plate Diabetes Cookbook is in alignment with my mission and I’m sure will help simplify cooking for many diabetics.
Besides that, I’m always looking for good resources for my clients and course members because I know meal planning, and creating healthy meals can be a difficult habit to adopt.
The simpler, the better, and Toby ascribes to this philosophy, too.
Here’s a recap of what I talk about in this episode.
Point #1: First, Toby talks about the Create Your Plate cookbook she has coming out March 17th, 2020 and takes us through the 5 steps to structure a healthy diabetic meal.
Point #2: Next, we talk about nuances with the Create My Plate method for eating breakfast, snacks, appetizers, desserts, eating out, etc.
Point #3: Lastly, I asked Toby to give her top advice for preventing or better controlling type 2 diabetes.
Let’s take a look at a few highlights of this episode…
[05:28] What are the basic nutritional principles you teach to someone who has diabetes?
[08:15] There is a lot of information out there. I want to know why you wanted to create this new cookbook and address what gap does it fill in the current information that’s online?
[23:36] What are some of your favorite tips for lightening up dishes?
[29:06] Can you give us some tips for incorporating the Create My Plate method for breakfast when we are having items that don’t always go on a plate?
[40:15] What’s one piece of advice you would recommend people do to prevent or better control type 2 diabetes?
Links Mentioned in This Episode
>> Toby Amidor’s Website
>> American Diabetes Association Website
>> The Create-Your-Plate Diabetes Cookbook
>> See all of Toby’s books(Rotisserie Chicken Cookbook, Smart Meal Prep for Beginners, 5 Ingredient Healthy Cookbook, The Healthy Meal Prep Cookbook, The Greek Yogurt Kitchen)
As you probably already know, if you don’t have great nutrition and health habits going into your late 20s and early 30s, it’s likely that you are gaining weight as you age. Worse, it’s probably harder to come off and keep off.
That’s because your metabolism naturally slows down with age, and traditional weight loss through caloric restriction.
Your body doesn’t want to lose weight. Your hormones are wired to keep the status-quo. That’s why the longer you have excess weight, the harder it is to lose it.
You have to outlast and outsmart your hormones.
In today’s episode, I share with you five research-backed tips to majorly boost your metabolism so you can lose more weight, push past a plateau, or just improve your odds of maintaining your weight loss for life.
Let’s take a look at a few highlights of this episode…
[04:48] Let’s go ahead and start with reviewing some basic information about metabolism to get on the same page. Metabolism is the process of converting the food you eat into energy. Your metabolic rate and total energy expenditure are one in the same. From here on out in this podcast I will use those two terms somewhat interchangeably.
[06:59] Eat more food, especially protein. Protein causes the largest TEE. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats. You also need protein to build and maintain your muscle mass when losing weight.
[10:18] Replacing sugary or artificially sweetened beverages with water will lower your insulin levels. Remember while zero calorie drinks don’t have calories, they still have artificial sweeteners that can raise blood insulin levels, and it’s insulin that we want to lower when losing weight. Let’s talk for a bit about artificially sweetened beverages. You may be thinking, how can something raise my insulin levels if it doesn’t have any calories?
[14:52] I have two ideas for you to boost your metabolism through switching up your workouts. The first is to try high intensity interval training, and the second is to add more strength training to your routine.
[19:08] There is growing interest and evidence that sleep loss and sleep disorders have a significant impact on metabolism. Laboratory studies have clearly shown that sleep deprivation can alter the glucose metabolism and hormones involved in regulating metabolism, that is, decreased leptin levels and increased ghrelin levels.
[21:40] To make this information super actionable for you, I want you to just pick ONE area that I talked about today and make an implementation intention for that area to actually start changing your behavior. An implementation intention goes like this “I will [BEHAVIOR] at [TIME] in [LOCATION[ because [REASON].”
Links Mentioned in This Episode
>> Episode #6 Freebie: Calculate Your Protein Needs PLUS 5 of My Favorite Plant-Based Recipes
>> Article: Sucralose Affects Glycemic and Hormonal Responses to an Oral Glucose Load
>> Article: Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levels
>> Article: Water-Induced Thermogenesis
>> HIIT vs Continuous Endurance Training: Battle of the Aerobic Titans
>> Jillian Michaels Ripped in 30 DVD
We know that the majority of diets don’t work. Most diets fail for long-term weight loss. Sure you may see some weight loss, but 95% of people who lose weight will regain it within 1-5 years.
That’s what I’m after, long-term, sustainable weight loss. I want you to be able to confidently throw away your larger sized pants and not feel like you need to “keep them just in case.”
No way. But in order to lose weight for good, you have to outsmart, and outlast your hormones. In case you didn’t already know, your body doesn’t like change. Your body doesn’t want to lose weight.
The lifestyle habits that got you to your current weight is what your body is used to. If you mix things up on it and start eating healthy, your hormones are going to change, and NOT for the better. At least not right away.
So if you have been on the yo-yo diet struggle bus and you need to get off for your sanity and your health, this episode is for you.
Download your Ultimate Food Guide here.
Let’s take a look at a few highlights of this episode…
[01:34] If you haven’t already downloaded my Ultimate Food Guide, or if you did but it was a year ago, please go and download it! What you eat is the #1 factor that will determine your weight loss success and there is a bunch of crap information out there about what to eat so I want you to have the most up-do-date, science backed information about what foods to eat to lose weight for good and prevent disease.
[04:50] If you are new to me, you may not have heard of your body set weight so I want to give you some context about this so the rest of the episode makes better sense. Your body set weight is an ideal level of body fat your body likes to maintain. It is mainly controlled by two hormones: insulin (the fat storage hormone), and leptin (the fat burning hormone).
[07:10] Let’s move onto my next point and that was to do a review of the research study I’m focusing on today. The researchers in this study knew that the majority of obese people have leptin resistance. They wanted to determine a way to measure it in a way that would be clinically useful for future weight loss research.
[09:45] Lastly, I’m going to break down the practical implications for long-term weight loss and maintenance. Too much insulin is associated with leptin resistance. Reduction in insulin improves leptin sensitivity. Here is one of the main reasons why you see weight loss plateaus and why it’s so common to regain lost weight. When losing weight, leptin levels lower faster than insulin levels. Most weight loss programs plateau rapidly due to this rapid decline in leptin levels.
[14:59] You have to outsmart and outlast your body’s hormones when losing weight. This happens primarily through doing the right things and changing your behaviors and habits to make those right things a long-term lifestyle. To learn more about what foods are “right” to eat to lower your insulin and be healthy, go and download my Ultimate Food Guide. I’ll link to it in the show notes or you can just visit reshapept.com/ultimatefoodguide and download it today!
Links Mentioned in This Episode
>> Freebie: The Ultimate Food Guide: How to Eat to Lose Fat
>> Research Study: Obesity, leptin resistance, and the effects of insulin reduction
Historically, diet and exercise have been prescribed as treatments for obesity as if they are equally important. We assume that we can burn off the calories that we eat.
In reality, what and when we eat is responsible for much more of our weight loss and maintenance success than exercise.
Remember, I am a Physical Therapist and a huge advocate of exercise, but not just to burn calories! This is the wrong way to think about exercise.
There are many health benefits and exercise has been proven to be a key component in healthy aging and disease prevention. But when it comes to weight loss we are tremendously over-estimating its utility.
In today’s episode I not only talk about the science behind why exercise is beneficial when losing weight, just maybe not as much as originally thought, but I’ll also share some of my personal story with exercise bulimia.
Let’s take a look at a few highlights of this episode…
[03:07] In high school I had a condition called exercise bulimia. I never made myself throw up, instead, I would exercise off the calories I ate. This started pretty young. I remember during the summer time I would sit in front of our small TV and watch a show and eat Peanut Butter Captain Crunch cereal, then at commercial go outside and jump on the trampoline to burn the calories.
[06:40] There are 3 major factors that limit the utility of exercise when trying to lose weight. The first is that exercise is a small percentage of the total calories burned. The real term for “calories out” is total energy expenditure, or how much energy our body uses. Total energy expenditure = basal metabolic rate + thermogenic effect of food + non-exercise activity thermogenesis + excess post-exercise oxygen consumption + exercise.
[15:28] Exercise during weight loss has been shown to help preserve lean muscle mass when losing weight. I talked about tips to preserve your muscle mass when losing weight episode #5 so I will link to that in the show notes. Research has shown that both aerobic and resistance exercise can help you preserve muscle mass when losing weight, especially if you are getting enough protein in your diet.
[16:57] How exercise can help you lose weight in an unexpected way - by lowering your stress. Exercise can help you lose weight in a roundabout way by lowering your stress and reducing cortisol levels. When you exercise, your endorphins, or what I like to call your happy hormones, are released and this can help you feel less stressed not just while you are exercising but afterwards as well.
[19:46] So here is your homework for this week. I would LOVE to see you add a little stretching to your life. Maybe use an implementation intention, something I’ve talked about before on this podcast, to make time in your schedule.
Links Mentioned in This Episode
The Obesity Code by Dr. Jason Fung
Blog Post | The Obesity Code Chapter 4: The Exercise Myth
Episode #5: Eat More of THIS to Reduce Loss of Lean Muscle When Losing Weight
Stress, Sleep, and Weight Gain Workshop Recap
Yoga Studio: Mind & Body Application
February is National Heart Health Month so I wanted to do a special episode highlighting what you can do to prevent heart disease. Cardiovascular disease is the #1 killer in America.
Today I’m going to give you a ton of ideas to lower your risk factors.
Much of this information is based on updated guidelines from The American Heart Association and American College of Cardiology.
I have a ton of great links that I referenced in this podcast so be sure to check those out below. Also I made a freebie for today to help you track your risk factors for heart disease.
Download your freebie here. Let’s take a look at a few highlights of this episode…
[06:27] When I think about risk factors for any disease, I always like to think of them in terms of which ones are modifiable or controllable, and which ones are out of my control. Let’s talk about risk factors for heart disease that are non-modifiable, in other words you can’t get rid of them, or control them, they are just part of you.
[08:49] In the freebie for this episode, I give you a spreadsheet that I use in my 12-week online course and coaching program, How to Lose Weight After 50. You can fill in with your numbers and compare to normative values. You can use this to track your progress over the next several months and see if your risk factors improve. It can be hard to get a bunch of bloodwork numbers back from the doctor’s office and not quite know where to focus your attention. That’s why I put this spreadsheet together.
[09:37] Now let’s get into some actionable tips that you can use to lower your risk for heart disease. One of the best things you can do for your health is to reduce your added sugar and salt consumption.
[18:58] My challenge to you is two-fold. By Valentine’s day I want you to go to reshapept.com/7download and get your free health assessment checklist that I made so you can fill it in with your own numbers and compare then to the normal ranges to see where you should prioritize your health efforts.
Links Mentioned in This Episode
Episode Freebie | Health Assessment Tracker Form
10-Year Heart Disease Risk Estimator
American Heart Association and American College of Cardiology Summary Recommendations for the Primary Prevention of Cardiovascular Disease
Good, Neutral, and Bad Fats
How to Get Over Your Sugar Addiction - 5 Part Video Series
Episode #3: Tip to Break a Bad Habit: Change THIS Instead of Using Self-Control
Stress and Weight Gain Workshop Recap
Physical Activity Guidelines for Americans
Blog Post: Facts About Fiber (with Tables of High Fiber Foods)
In today’s episode I’m talking about the main differences between eating protein that comes from plants like soy products, beans, legumes, nuts, and seeds, versus protein that comes from animal products like beef, chicken, pork, dairy, eggs, and the like.
During this episode I’ll frequently talk about a very popular documentary called The Game Changers. As the name entails, the documentary has a bend towards elite athletes and the performance and recovery benefits of reducing animal products. While we aren’t all incredibly conditioned athletes, we can still reap the benefits of eating more plants.
Along with advocating that you go and watch this documentary, I’ll be highlighting some of the main differences between animal and plant-based protein sources regarding inflammation, recovery time, fat mass, and blood flow.
I thought it would be appropriate to expand upon the freebie I used for last week’s episode. So in this week’s freebie you can still learn how to calculate your protein needs, but I’ve also a few of my go-to plant-based recipes and links to a few of the ingredients so you can save time and get them straight from Amazon.
Download your freebie here. Let’s take a look at a few highlights of this episode…
[05:30] First, I want to give you a simple framework for thinking about food and determining if a food is generally good for you. Protein is one of the three macronutrients, or major nutrients that your body gets from food. The other two are fat and carbohydrates. I teach my clients and course members to forget about the traditional food groups and teach them about macronutrients. Nutrition and making healthy food choices to fuel your body properly becomes a lot easier when you think of food in terms of a few simple questions
[07:17] Moving onto my second point, I’ll highlight some of the main differences between animal and plant proteins. Specifically I’m going to talk about the protein package, or what else comes in the food besides just protein and how these additional substances can enhance or hinder performance, recovery, blood flow, and inflammation.
[12:22] The last point I wanted to discuss today was how I’ve taken this information and changed my lifestyle. I’m not after perfection, just progress. I hope you find these tips helpful to start incorporating more plants into your diet. Remember that I’ve put links to many of these food items in the freebie that goes along with this episode.
[15:25] This week I have two action items for you. The first is to go and watch the Game Changers documentary. Don’t feel like you need to overhaul your whole diet afterwards...trust me you will want to do that. Instead, just look at the 60-90 minutes that you watch that show as an informational time where you are educating yourself. Go into it with an open mind and give yourself permission to “take it or leave it” at the end.
Links Mentioned in This Episode
Episode Freebie: Calculate Your Protein Needs PLUS 5 of My Favorite Plant-Based Recipes
The Game Changers Documentary
The Game Changers - Protein Compound Explanation
Episode #5: Eat More of THIS to Reduce Loss of Lean Muscle When Losing Weight
I don’t think I’ve ever met a client who was getting the recommended amount of protein on a consistent basis, let alone the amount needed to preserve the loss of lean muscle mass when losing weight.
There are a few commonalities that I see a lot in the dietary habits of adults over 50. They don’t drink enough water, they don’t eat enough protein, healthy fat, or fiber, and they are getting too many processed carbohydrates and refined sugars.
If you just listened to that statement and thought, check, check, check, check, and check, Morgan is talking about my diet right now, this episode is for you!
This episode is also for people who have struggled with keeping weight off. One thing you can do to improve the odds that the weight you lose will stay off is to preserve your muscle mass when losing weight, this will keep your metabolism up! So that’s what we are talking about today.
Let’s take a look at a few highlights of this episode…
[04:41] There are four main reasons that we gain weight with age (even if your diet doesn’t change!). Remember that weight gain is a hormonal, not caloric problem. The main reasons aging adults tend to gain weight are: decreased muscle mass, decreased overall activity, decreased sleep, and mood changes that make it harder to stick to healthy lifestyle changes.
[07:22] When losing weight, it is desirable to keep as much muscle mass as possible. Muscle mass has metabolic and physical advantages. A pound of muscle mass burns 7-10 calories per day whereas a pound of fat mass burns only 1-2 calories per day. This means that the more muscle mass you have, the higher your metabolism, and the easier it will be to maintain your weight.
[08:52] When losing weight, there are two primary things you can do to lose more fat, and less lean body mass. This will enhance your ability to maintain the weight lost because you will have a higher resting metabolism.
[10:48] I could break the numbers down for you here, but I thought it would be more helpful for you to see vs hear the math so I created a free download for you to grab by going to reshapept.com/5download to see how to calculate your own protein needs.
[14:21] Challenge for the week. So within the next 48 hours, I’d like you to go download that freebie and calculate how much protein you should be eating every day. Then pick 1 or 2 high protein foods that are on that handout and try to include them in your diet more this week than the last.
Links Mentioned in This Episode
>> Episode Freebie: Calculate Your Protein Needs
>> Research Study: Effects of dietary protein intake on body composition changes after weight loss in older adults: a systematic review and meta-analysis
>> Center for Disease Control and Prevention Obesity Stats
>> Additional Research Study: Obesity in middle age and future risk of dementia: a 27 year longitudinal population based study
Today I’m going to be talking about why women after menopause tend to gain more weight around the midsection, why I think every adult over 50 needs to include strength training in their regular exercise program, and three surefire strategies to stick to your good exercise intentions.
I have a freebie for this episode. I call it the “Understand Your Why” questionnaire. It’s a quick but deep survey to help you reflect on your real reasons to get healthy.
Download your freebie here.
Let’s take a look at a few highlights of this episode…
[04:30] Why women have more fat mass, especially around the midsection, after menopause. When estrogen levels fall, you lose the protection against belly fat and will see a more equal distribution of your fat between your abdomen and your hips.
[05:24] Why adults, especially those over 50, should include strength training in their workout routine. Not only will strength training boost your metabolism, it will help strengthen your muscles and bones, making it less likely you will fall or fracture something. You will also just have better overall function to be able to climb stairs and get up from the floor, and have less joint pain.
[07:33] Why you shouldn’t only rely on your willpower, motivation, or self-control to make it to the gym. Remember how in last week’s episode I quoted James Clear in Atomic Habits when he said “Self-control is a short-term, not a long-term strategy” to change your habits?” This rings true not only for breaking a bad habit like eating sugar, but starting a new good habit like strength training.
[10:00] I gave you three strategies you can use to make it greatly improve your odds of showing up for yourself and making exercise a priority. The first was to take my Understand Your Why questionnaire. The second was to use implementation intentions to give your habit a time and place to live in your schedule. If it’s not scheduled it likely won’t get done. And the third was to flip the golden rule on yourself, and treat yourself (i.e. put yourself as a priority in your own life, show up for yourself, be kind to yourself), like you do the people who you love the most.
Subscribe & Review in iTunes
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in iTunes!
Links Mentioned in This Episode
Episode Freebie: Understand Your Why questionnaire
The Obesity Code by Dr. Jason Fung
Blog Post | The Obesity Code Chapter 4: The Exercise Myth
Atomic Habits by James Clear
Episode #3: Tip to Break a Bad Habit: Change THIS Instead of Using Self-Control
Today I’m talking about breaking bad habits, and what specifically you need to change so that you aren’t relying on your self-control to break a bad habit.
This information can be very applicable to any bad habit, but in this episode I’ll be giving you practical advice for breaking a sugar habit.
There is a special freebie for today’s episode that you can grab at reashapept.com/3download. It’s a pdf of my favorite go-to low sugar breakfast recipes to keep you full and satisfied until lunch.
Download your freebie here.
Let’s take a look at a few highlights of this episode…
[04:20] Your self-control is usually like willpower, it fades quickly and is not a reliable means to use for habit change. As James Clear says on page in Atomic Habits, self-control is a short-term strategy, not a long-term one.
[05:51] James Clear outlines in his book a framework to make good habits or change bad habits.
[07:00] To change a bad habit, change your environment. This plays into Law #1 of making it invisible or law #3 making it difficult.
[08:11] Five tips to change your environment and lower your sugar intake.
[13:04] Challenge for the week. Pick one strategy I discussed to eat less sugar, and try one recipe on my freebie: My Favorite Breakfast Recipes, and let me know what you think! Connect with me on Facebook or Instagram @reshapephysicaltherapy.
Subscribe & Review in iTunes
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. I’m adding a bunch of bonus episodes to the mix and if you’re not subscribed there’s a good chance you’ll miss out on those. Click here to subscribe in iTunes!
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Links Mentioned in This Episode
Episode Freebie: My Favorite Breakfast Recipes
Atomic Habits by James Clear
Click here to watch this Facebook LIVE discussion
Here’s a recap of what I talk about in this episode,
Point #1: My three behind-the-scenes secrets to weight loss success after 50. I’ll discuss some commonly held misconceptions about weight loss including eating low-fat and doing a ton of cardio.
Point #2: I discuss my four pillars to lasting weight loss and disease prevention. Once you understand that weight loss and disease prevention is largely influenced by insulin resistance, and that in order to reach your goals, it’s crucial to understand all the factors that can raise your insulin, you will have a lot more tools in your weight loss toolbox besides eat less and exercise more.
Point #3: Much of your success will be determined by your internal beliefs, thoughts, and habits. I discuss four of my favorite mindset tips to help you stop dieting and start living a healthy lifestyle.
Let’s take a look at a few highlights of this episode…
[05:48] Secret #1: Obesity is a hormonal, not caloric imbalance. Once you learn how to live in a way that keeps your insulin levels low, it becomes much easier to lose weight.
[7:42] Secret #2: The second secret is that there is not one magic way to lose weight. When you have the traditional calories in versus calories out mindset for weight loss, you have one of two options: eat less or exercise more. I touched on the four pillars of weight loss being nutrition, exercise (specifically the importance of strength training), sleep, and stress management.
[12:50] Secret #3: I discussed the importance of having a long-term mindset, being ready to stop the excuses and take personal responsibility for your health, being open to new ideas and support because the thoughts that got you where you are today won’t get you where you want to be, and lastly I reminded you to focus more on your systems and less on your goals.
Click here to listen!
Links Mentioned in This Episode
How to Lose Weight After 50™
Blog Post | The Obesity Code Chapter 3: The Calorie Reduction Error
Blog Post | The Obesity Code Chapter 4: The Exercise Myth
The Obesity Code by Dr. Jason Fung
The Diabetes Code by Dr. Jason Fung
Tim’s Success Story: Down 30+ Pounds and A1c from 9.2 to 5.8
Atomic Habits by James Clear
Episode #1: To Lose Weight, Focus on Your Systems More Than Your Goals
Click here to watch a replay of this Facebook LIVE discussion.
Here’s a recap of what I talk about in this episode.
Point #1: Right now my online course, How to Lose Weight After 50™ is open for enrollment. I’m encouraging all my course members to get Atomic Habits by James Clear as a companion piece and I’ll share with you why this is my book of 2020.
Point #2: I’m going to talk about two problems I have with the sentence “I know what to do I’m just not doing it.”
Point #3: You will also learn two problems I have with goals, and why I think you will enjoy the process of getting healthy if you only use them as a North Star, then put all your effort into your systems and habits to get there.
Point #4: Lastly, I’m going to discuss a strategy that James Clear talks about in his book Atomic Habits called an implementation intention, and how this powerful template can change your good intentions into momentum-building action.
Let’s take a look at a few highlights of this episode…
[00:22] Learn a little about me...my family, interests, and why I started Reshape to help adults 50+ lose weight and prevent disease.
[06:03] Right now my online course, How to Lose Weight After 50™ is open for enrollment. I’m encouraging all my course members to get Atomic Habits by James Clear as a companion piece to the course material. Learn why I love this book and how it can help you reach any goal you have, wellness or otherwise.
[06:46] I discuss the two problems I have with the sentence “I know what to do I’m just not doing it.” First you’ll learn that you may have some of the correct pieces to the weight loss puzzle, but big marketing companies and Google have probably steered you the wrong way. Next I’ll review why I don’t like the self-blaming nature of the second half of this sentence.
[10:01] Learn two problems I have with goals, and why I think you will enjoy the process of getting healthy if you only use them as a North Star, but mainly focus on changing your beliefs, systems, habits, and environment to not only reach your goals, but see lasting results so you never have to lose the weight again.
[15:30] Lastly, I’m going to discuss a strategy that James Clear talks about in his book Atomic Habits called an implementation intention, and how this powerful template can change your good intentions into momentum-building action.
[18:43] Listen to my example of how I’m using an implementation intention to reduce my bad habit of snacking after dinner. An implementation intention is when you say, “I will [BEHAVIOR] at [TIME] in [LOCATION] because [WHY/YOUR REASON].”
Click here to listen!
Links Mentioned in This Episode
How to Lose Weight After 50™
My Favorite Things Webpage
Atomic Habits by James Clear
Click here to watch a replay of this Facebook LIVE discussion.