Eating Disorder Recovery for Women: Recent Episodes
Kara Holmes
This podcast guides female listeners struggling with an eating disorder to create sustainable transformation in their beliefs, habits, and food relationship so that they can make strides in recovery that last a lifetime.
In today’s interview, Jess Mabie joins us to share about the Four Doctors you need to become well in a […]
These natural strategies help me combat depression after I made the careful decision not to take medication for depression. Mood […]
Today’s episode features Jelsy Martinez, a health and wellness coach. She helps her clients enhance their lives by collaborating with […]
Show Notes: 3-Day Breakthrough Mini-Course for Disordered Eating: www.vitalitycoaching.org/breakthroughminicourse
Show notes: 3-Day Free Training: “Eating Disorder Recovery Breakthrough!” Sign up here: https://www.subscribepage.com/transformtrainingFind everything here: www.vitalitycoaching.orgBook: the 7 Untapped Essentials for […]
Have you struggled to recover fully from your eating disorder in the past? Mindset in eating disorder recovery plays a […]
Getting triggered a lot by others places the like the doctor’s office, etc is a major part of ED recovery. […]
Today I drop my guard down and share what I really think about the keto diet in eating disorder recovery. […]
How to Empower Yourself and Reject Diet Culture Messages in Eating Disorder Recovery is a special episode where I share […]
Discover the four mental tips I’ve found the MOST helpful for myself and others in eating disorder recovery!
Show Notes:
Find everything here: www.vitalitycoaching.org
Freed & Fierce: the 7 Untapped Essentials for Life-Long Eating Disorder Recovery book on Amazon. com:
Submit your Questions to be answered on the Show: https://vitalitycoaching.org/podcast-2/
Free Resources:
7 Hacks for Learning to Eat without Fear of Weight Gain: bonusguide.vitalitycoaching.org
Join our Eating Disorder Support Tribe on Facebook! www.facebook.com/groups/eatingdisorderrecoverytribe
Book a free health history breakthrough coaching session: https://vitalitycoaching.org/coaching-program/
Get connected on social media: IG @itskaraleighann
Contact Us At: kara@vitalitycoaching.org
In Episode 45, the Six Reasons to Motivate and Launch Yourself Into Eating Disorder Recovery will help you see things from a new angle. We all need a renewed and fresh perspective sometimes, right?
The Six Reasons to Motivate and Launch Yourself Into Eating Disorder Recovery is a mastermind of ideas found from my own recovery process and others in our community. The beauty of this episode is that it really combines the brains of many to be able to provide tips, techniques, ideas and suggestions that will work best for you.
Show Notes:
Freed & Fierce: the 7 Untapped Essentials for Life-Long Eating Disorder Recovery book on Amazon. com: https://www.amazon.com/Freed-Fierce-Untapped-Essentials-Life-Long-ebook/dp/B09PHZKH1G/
Find everything here! —> www.vitalitycoaching.org
Submit your Questions to be answered on the Show! —> https://vitalitycoaching.org/podcast-2/
Free Resources:
7 Hacks for Learning to Eat without Fear of Weight Gain—> bonusguide.vitalitycoaching.org
Join our Eating Disorder Support Tribe on Facebook! www.facebook.com/groups/eatingdisorderrecoverytribe
Book a free health history breakthrough coaching session —>here!
Get connected on social media: IG @itskaraleighann
Contact Us At–> kara@vitalitycoaching.org
What You Need In Addition to Therapy for Eating Disorder Recovery is an episode where I discuss some of the […]
Addiction and Eating Disorder Recovery with Emotional Breakthroughs and Holistic Healing of the Body w/ Amanda Wallace
Our very first guest interview of the new year! Amanda is a coach helping women to break down emotional barriers and step into their next level self. She has an incredible story of healing from addiction, eating disorders, body image issues through healing her own emotions and physical health.
During the Addiction and Eating Disorder Recovery episode, we discuss all things from how to stop settling in life and how minerals play an important role in the functioning of our brain.
Show Notes:
Connect w/ Amanda 1:1 – https://www.facebook.com/profile.php?id=100010861357510
Amanda’s FB community – shttps://www.facebook.com/groups/947584492664575/
Freed & Fierce Book: https://www.amazon.com/Freed-Fierce-Untapped-Essentials-Life-Long-ebook/dp/B09PHZKH1G/
Find everything here! —> www.vitalitycoaching.org
Submit your Questions to be answered on the Show! —> https://vitalitycoaching.org/podcast-2/
Free Resources:
7 Hacks for Learning to Eat without Fear of Weight Gain—> bonusguide.vitalitycoaching.org
Join our Eating Disorder Support Tribe on Facebook! www.facebook.com/groups/eatingdisorderrecoverytribe
Book a free health history breakthrough coaching session —>here!
Get connected on social media: IG @itskaraleighann
Contact Us At–> kara@vitalitycoaching.org
The 7 Untapped Essentials for Life-Long Eating Disorder Recovery is here! My first ever book, Freed & Fierce, is officially published!
During my 11 years of failure and feeling hopeless, I knew deep down that one day I would help others find freedom from their eating disorders.
Here we are in 2022, and it’s happening!! God is SO good!
What this book is about: The book is available on Amazon’s bookstore on Kindle, Kindle Select, and in paperback! The book title is “Freed & Fierce: the 7 Untapped Essentials for Life-Long Eating Disorder Recovery” by Kara Holmes.
For my paperback readers, as a way to thank those who snag their copy in the first 72 hours, I’m hosting a VIP Virtual Coaching & Q+A Circle for anyone who purchases a paperback between Jan 3rd – 5th at 11:59 PST! Our VIP Call will be happening on January Monday, January 24th, 2022 at 6 pm PST! Simply screenshot your paperback purchase confirmation page on Amazon and send it to my email kara@vitalitycoaching.org to claim your spot!
This book expands on the traditional & scientific eating disorder recovery methods by adding in a holistic focus and giving special attention to the healing of the whole person. Eating disorder recovery is not just about healing food relationships or past traumas, and requires a person to look at the direction they would like their lives to go.
Building a renewed, happy, and free life so they are excited to wake up and live each day, for example, is a stark contrast from being fearful of weight gain, never recovering, and not being loved.
Show Notes:
Freed & Fierce Book: https://www.amazon.com/Freed-Fierce-Untapped-Essentials-Life-Long-ebook/dp/B09PHZKH1G/
Find everything here! —> www.vitalitycoaching.org
Submit your Questions to be answered on the Show! —> https://vitalitycoaching.org/podcast-2/
Free Resources:
7 Hacks for Learning to Eat without Fear of Weight Gain—> bonusguide.vitalitycoaching.org
Join our Eating Disorder Support Tribe on Facebook! www.facebook.com/groups/eatingdisorderrecoverytribe
Book a free h
New Year’s Resolutions in Eating Disorder recovery is different. Your resolutions probably look different than someone who doesn’t struggle with an eating disorder. In today’s episode, Part 3 of our Holiday Series, we talk about the 11 Common Mistakes People Make when setting New Year’s Resolutions in Eating Disorder Recovery.
Find everything here! —> www.vitalitycoaching.org
Submit your Questions to be answered on the Show! —> https://vitalitycoaching.org/podcast-2/
Free Resources:
7 Hacks for Learning to Eat without Fear of Weight Gain—> bonusguide.vitalitycoaching.org
Join our Eating Disorder Support Tribe on Facebook! www.facebook.com/groups/eatingdisorderrecoverytribe
Book a free health history breakthrough coaching session —>here!
Our Eating Disorder Support Tribe on Facebook!–> here
Get connected on social media: IG @itskaraleighann
Contact Us At–> kara@vitalitycoaching.org
PART 2 of the 7 Odd Tips That Help You Survive the Holidays When You Have an Eating Disorder finishes up today! In tips 5-7, you can begin thinking about how to use the things you’ve learned inside these episodes to have a more peaceful, empowered Christmas.
Find everything here! —> www.vitalitycoaching.org
Submit your Questions to be answered on the Show! —> https://vitalitycoaching.org/podcast-2/
Free Resources:
7 Hacks for Learning to Eat without Fear of Weight Gain—> bonusguide.vitalitycoaching.org
Join our Eating Disorder Support Tribe on Facebook! www.facebook.com/groups/eatingdisorderrecoverytribe
Book a free health history breakthrough coaching session —>here!
Get connected on social media: IG @itskaraleighann
Contact Us At–> kara@vitalitycoaching.org
‘7 Odd Tips That Help You Survive the Holidays When You Have an Eating Disorder’ is a 2-part episode in our holiday series. The holidays are an immense source of anxiety that bring extra challenge for us when we struggle with an eating disorder. If you have an eating disorder, you know EXACTLY what I’m talking about.
The 3-part HOLIDAY SERIES holds all the tips you need to survive the holidays successfully. Additionally, you’ll learn how to do more than just survive. You’ll learn how to teach yourself to TRIVE! The 7 Odd Tips That Help You Survive the Holidays When You Have an Eating Disorder are strategies I use every year to stay in a helpful, nurturing mindset.
I used to really suffer , feel conscious of how my body looked 24/7, and it really was hard for me. I was worried about the food I was going to eat and how much I would be sure to lose control around food.
In this series, you’ll learn how to dress comfortably and confidently for parties, how to respond when family throws un-wanted comments your way, and in Part 3 we will crank out some New Years Resolutions that actually help you do what your heart desires, without feeling like you have to give up by January 15th!
SHOW NOTES:
Find everything here! —> www.vitalitycoaching.org
Submit your Questions to be answered on the Show! —> https://vitalitycoaching.org/podcast-2/
Free Resources:
7 Hacks for Learning to Eat without Fear of Weight Gain—> bonusguide.vitalitycoaching.org
Join our Eating Disorder Support Tribe on Facebook! www.facebook.com/groups/eatingdisorderrecoverytribe
Book a free health history breakthrough coaching session —>here!
Our Eating Disorder Support Tribe on Facebook!–> here
Get connected on social media: IG @itskaraleighann
Contact Us At–> kara@vitalitycoaching.org
Self-Care in ED Recovery: What my recovered self does that my eating disorder self never did. This is a captivating episode about the difference between sick me and healed me.
Today, it’s all about highlighting the differences in my behavior when I was sick with bulimia. It’s about how I do things for my health now versus before! I’m talking about how I handle fear foods, health tonics, healthy foods, and my mind about my body image. I discuss how weighing myself affects my self-care in ED recovery today versus many years ago, and what I talk about might actually surprise you!
Discover what happened to my binge-eating habits when I added in lemon + ACV + prebiotic powder each morning. Also, learn how I use sometimes-peculiar-tasting beet powder, aloe vera gel, and tumeric combos as internal self-care in ED recovery and what it does for my body and the functioning of my organs.
Also: BIG news today!! My first ever self-published book “Freed & Fierce: The 7 Untapped Essentials for Life-long Eating Disorder Recovery is going to be out on Amazon KDP in digital Ebook format, Paperback, Hardcover and Audible in the next couple weeks! If you’d like to be considered to be given a free copy in exchange for a review, reach out to me at kara@vitalitycoaching.org and let me know you are interested in being part of the review team. This offer won’t always be around, so jump on it if you’re thinking you’d benefit from having the pillars for Life-Long Eating Disorder Recovery!
Get your copy of “the 7 Hacks for Learning to Eat without Fear of Weight Gain” (free guide) (HERE)
Join our Eating Disorder Support Tribe on Facebook! (click here)
Instagram: @itskaraleighann
Book a free coaching session (click here!)
Questions? kara@vitalitycoaching.org or visit my website www.vitalitycoaching.org
Compulsive Eating Disorder Recovery is complex, similar to all eating disorders. In today’s episode, you’ll learn:
- How disordered eating affects digestion, and
- In addition, you will also learn how family dynamics can predispose you to develop an eating disorder
- How night eating and affects eating disorder recovery
- How mental health and spiritual practices can add to your recovery success!
Mollie is a health coach that helps women powerfully build confidence and change their mindset around their life in their compulsive eating disorder recovery. She carries herself in a bright and empowered fashion and sincerely loves helping others break through to their full potential. I had such a fun time interviewing her because my recovery included the evolution of my mindset as well. Also, Mollie is just simply enjoyable to talk with. I appreciate every word she shared! You will love today’s episode!
Hi friends, I am growing a Facebook group called “I don’t want to gain weight by eating”. Our Tribe Is where we support each other, and learn to become fearless and empowered In recovery. Furthermore, you get a free bonus when you join!
You can connect with Mollie on Instagram @molliefrancesduff. She is offering a free webinar this week! Any person struggling with compulsive eating is sure to walk away with a breakthrough! Sign up — here —
Get your copy of “the 7 Hacks for Learning to Eat without Fear of Weight Gain” (HERE)
Join our Eating Disorder Support Tribe on Facebook! (click here)
Instagram: @itskaraleighann
Book a free coaching session here!
Questions? kara@vitalitycoaching.org or visit my website www.vitalitycoaching.org
Today’s episode covers how to stop binge-eating and stabilize your appetite without overthinking it! Honestly, I struggled with trying to […]
Vitality Coaching 35. How to Avoid Getting Your Eating Disorder Triggered at the Doctor’s Office
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Vitality Coaching 34. Finding Food Freedom & Body Confidence with Miranda Lee
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Kirstin Lewis joins me for an interview on the podcast today and opens up about her journey healing from food restriction and an undiagnosed medical condition. Her doctors told her she couldn’t tolerate numerous foods. She narrowed down to so few food options that it was impossible to maintain her health. Listen to find out how she discovered her answer, and how she’s recovering from the food restriction she went through for years because she thought that’s what would allow healing. Learn how to heal from food restriction if you’ve been here too!
Show notes:
Connect with Kirstin! IG @kirstin.louise.l
Book a free health consultation:
https://forms.gle/L9LF2kBxbzdiQy4w5
Giveaway: Leave a review for the Stress-Free Living Show and be entered to win a $25 Amazon giftcard! Send me an email with the name you left your review! Winner reviews are read on the show, and are announced each month on the show and FB page!
This episode captures the power of a negative mindset and how it impacts recovery in eating disorders. The 5 strategies I share today helped me claim food freedom and get through the toughest moments in my recovery process and have helped me grow and evolve into a happier, more free version of myself. Crush your negative mindset – it’s holding you back girl!
Show notes:
Book a Free 50 Minute Breakthrough Session with me!
https://forms.gle/jmqYyik9qRDT68MdA
Leave a Review & Win! I’m giving away a month supply of my favorite probiotic! To enter, leave a review for the Stress-Free Living Show and email vitalitycoaching.usa@gmail.com with the name you left your review with! I announce the winner each month on the show!
Support the podcast: https://venmo.com/u/stressfreelivingshow
Email: vitalitycoaching.usa@gmail.com
Let’s get social!
Facebook: https://www.facebook.com/stressfreelivingshow/
Join the FB page!
www.facebook.com/stressfreelivingshow
Instagram: @itskaraleighann
Today’s guest is Marie-Pier Pitre-D’Iorio, an anti-diet Registered Dietician teaching women to eat guilt-free without feeling loss of control around food. She is the lead dietician at the Balanced Practice, a professional team who take an anti-diet and weight inclusive approach to your health care. So critical to be that light healthcare! Interviewing Marie-Pier was a blast!! I know you’re going to enjoy this episode so much!
Show notes:
Connect w/ Today’s guest: Marie-Pier Pitre-D’Iorio, RD, B.SC. Psychology
Sign Up for Marie’s Free Training “How to Eat Guilt-Free without Feeling Out of Control w/ Food” : www.thebalancedpractice.com/signup
IG: https://www.instagram.com/the.balanced.dietitian/
Book a Free 50 Minute Breakthrough Session with me!
https://forms.gle/jmqYyik9qRDT68MdA
Leave a Review & Win! I’m giving away a month supply of my favorite probiotic! To enter, leave a review for the Stress-Free Living Show and email vitalitycoaching.usa@gmail.com with the name you left your review with! I announce the winner each month on the show!
Support the podcast: https://venmo.com/u/stressfreelivingshow
Email: vitalitycoaching.usa@gmail.com
Let’s get social!
Facebook: https://www.facebook.com/stressfreelivingshow/
Join the Holistic Recovery Community on Facebook:
https://www.facebook.com/groups/holisticguthealthsupport
Instagram: @itskaraleighann
God Answers Prayers! How God Played a Role in My Binge-Eating Recovery
Show notes:
Book a Free 50 Minute Breakthrough Session with me!
https://forms.gle/jmqYyik9qRDT68MdA
Leave a Review & Win! I’m giving away a month supply of my favorite probiotic! To enter, leave a review for the Stress-Free Living Show and email vitalitycoaching.usa@gmail.com with the name you left your review with! I announce the winner each month on the show!
Support the podcast: https://venmo.com/u/stressfreelivingshow
Email: vitalitycoaching.usa@gmail.com
Let’s get social!
Facebook: https://www.facebook.com/stressfreelivingshow/
Join the Holistic Recovery Community on Facebook:
https://www.facebook.com/groups/holisticguthealthsupport
Instagram: @itskaraleighann
Is the “Clean Plate Club” helpful or harmful for introducing how to have a healthy relationship with food? Find out in today’s quick episode! Learning how to develop a healthy relationship with food starts in childhood and it’s important for adults to understand how teaching children to clean their plates can affect their relationship with food.
Show notes:
Article referenced:
https://www.eatright.org/food/nutrition/eating-as-a-family/keep-kids-out-of-the-clean-plate-club
Book a Free 50 Minute Breakthrough Session with me!
https://forms.gle/jmqYyik9qRDT68MdA
Giveaway: During the month of AUGUST, I’m giving away a month supply of my favorite probiotic! To enter, leave a review for the Stress-Free Living Show and email vitalitycoaching.usa@gmail.com with the name you left your review with! The winner will be announced in September on the podcast and on the FB page!
Support the podcast: https://venmo.com/u/stressfreelivingshow
Email: vitalitycoaching.usa@gmail.com
Let’s get social!
Facebook: https://www.facebook.com/stressfreelivingshow/
Join the Holistic Recovery Community on Facebook:
https://www.facebook.com/groups/holisticguthealthsupport
Instagram: @itskaraleighann
Today on the show we welcome Alyssa Callahan MS, RDN and Certified Intuitive Eating Counselor. We peel apart the how & why body positivity and intuitive eating are so incredibly healing, and provide breakthroughs when recovering from an eating disorder!
Show notes:
Guest: Alyssa Callahan
Instagram @nourishedwithkindness
Website: www.nourishedwithkindness.com
Book a Free 50 Minute Breakthrough Session with me!
https://forms.gle/L9LF2kBxbzdiQy4w5
AUGUST Giveaway: Leave a review for the Stress-Free Living Show and be entered to win my favorite probiotic! After leaving the review, send me an email with the name you left your review to enter the giveaway.
Support the podcast! https://venmo.com/u/stressfreelivingshow
Email: vitalitycoaching.usa@gmail.com
Let’s get social!
Facebook: https://www.facebook.com/stressfreelivingshow/
Join the Holistic Recovery Community on Facebook:
https://www.facebook.com/groups/holisticguthealthsupport
Instagram: @itskaraleighann
Have you ever heard the phrase “what you focus on expands?” This seems to be universally true and is also true for weight! In this podcast, we talk about why focusing on weight is keeping you stuck mentally and physically, how it can be a toxic place for your mind to be, and how to approach your health dreams and goals instead.
Show notes:
Article Referenced: “It is not the diet; it is the mental part we need help with.” A multilevel analysis of psychological, emotional, and social well-being in obesity: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5421368/
Book a Free 50 Minute Health History with me!
https://forms.gle/L9LF2kBxbzdiQy4w5
Giveaway: Leave a review for the Stress-Free Living Show and be entered to win a $25 Amazon giftcard! Once you’ve left the review, send me an email with the name you left your review! Winner reviews are read on the show, and are announced each month on the show and FB page!
Email: vitalitycoaching.usa@gmail.com
Let’s get connected!
Facebook: https://www.facebook.com/stressfreelivingshow/
Join the Holistic Recovery Community on Facebook:
https://www.facebook.com/groups/holisticguthealthsupport
Instagram: @itskaraleighann
Today I announced that the Stress-Free Living Show will become a biweekly podcast. Why did I make this decision? Listen to find out! Inside the episode, I show you how the quality of gut health influences your brain, and how that can impact eating disorders. I am dropping my notes on how a health history session creates a ripple effect on your health goals and recovery journey!
Show notes:
Book a Free 50 Minute Health History with me!
https://forms.gle/L9LF2kBxbzdiQy4w5
Giveaway: Leave a review for the Stress-Free Living Show and be entered to win a $25 Amazon giftcard! Send me an email with the name you left your review! Winner reviews are read on the show, and are announced each month on the show and FB page!
Email: vitalitycoaching.usa@gmail.com
Let’s get social!
Facebook: https://www.facebook.com/stressfreelivingshow/
Join the Holistic Recovery Community on Facebook:
https://www.facebook.com/groups/holisticguthealthsupport
Instagram: @itskaraleighann
Support the podcast! —> Stress-Free Living
Today I talk with you about what had to happen for me to recover from bulimia. The thoughts I had as I Googled “how to recover from bulimia”, my limiting beliefs, and things I didn’t know about the health of my body.
Show notes:
Giveaway: Leave a review for the Stress-Free Living Show and win money! Send me an email with the name you left your review! Winners are announced each month on the show and FB page.
Email: vitalitycoaching.usa@gmail.com
FB Page: https://www.facebook.com/stressfreelivingshow/
Free 50 minute Health Session:
https://forms.gle/L9LF2kBxbzdiQy4w5
Join the discussion with Dr. Ben and I as we cover the MOST important holistic elements of eating disorder recovery and stress management!
Show notes:
Connect w/ Dr. Ben and Veritas Medical!
-
Website: www.Veritasmedical.com
-
Youtube: Veritas Wellness
-
Telegram: Veritas Medical
Giveaway: Leave a review for the Stress-Free Living Show and win money! Send me an email with the name you left your review! Winners are announced each month on the show and FB page.
Email: vitalitycoaching.usa@gmail.com
FB Page: https://www.facebook.com/stressfreelivingshow/
Free 50 minute Health Session:
https://forms.gle/L9LF2kBxbzdiQy4w5
Today, I’m turning 30 years old and reflecting on the most important lessons I’ve learned for balancing life, managing stress and finding my inner peace.
Show notes:
Giveaway: Leave a review for the Stress-Free Living Show and win money! Send me an email with the name you left your review! Winners are announced each month on the show and FB page.
Email: vitalitycoaching.usa@gmail.com
FB Page: https://www.facebook.com/stressfreelivingshow/
Free 50 minute Health Session:
https://forms.gle/L9LF2kBxbzdiQy4w5
Today we discuss the top 10 ways to value yourself more! Learn simple things you can do to improve your self-esteem, increase your self-confidence, and create a ripple effect with your friends, family and the community around you.
Show notes:
Giveaway: Leave a review for the Stress-Free Living Show and win money! Send me an email with the name you left your review! Winners are announced each month on the show and FB page.
Email: vitalitycoaching.usa@gmail.com
FB Page: https://www.facebook.com/stressfreelivingshow/
Free 50 minute Health Session:
https://forms.gle/L9LF2kBxbzdiQy4w5
We live in a world where the majority of our food and beverage choices have loads of added sugars in them. Many of these foods have sugar added to them even if they don’t taste sweet, aka white bread, plain cereal. Today we uncover why it’s important to think about this, even if you don’t have diabetes, struggle with weight or heart disease.
Added sugar is often:
- Cane juice and cane syrup
- Corn sweetener and high-fructose corn syrup
- Fruit juice concentrate and nectar
- Honey
- Malt
- Maple syrup
- Molasses
(21:21) Helpful, Non-Insulin Alternative Sweeteners**
- Erythritol
- Allulose
- Stevia
- Monkfruit Extract
(25:10) AVOID / Minimize due to chemically processed quality:
- Aspartame
- Sucralose
(29:00) What about honey, agave, and coconut sugar?
RECIPE: How to make sugar-free, low glycemic and non-insulin simple syrup for drinks, cocktails and recipes:
-
Take 1 part water and 1.5 part granulated alternative sweetener (Side note: my favorite ones to use in this recipe are allulose or monk fruit extract)
-
Add them to a little sauce pan over Low heat, stirring and watching closely.
-
When it starts to simmer, stir every minute or so and let it simmer for a minimum of 3 minutes to 7 minutes to allow it to thicken a little and take on the consistency of syrup.
-
Let cool and replace your simple syrup in coffee or cocktails with this! It will keep in the fridge for up to 1 week.
So that is if you want to make a bigger batch because you’re making margaritas later, make 1 cup of water to 1.5 cups of sweetener is the ratio. You can also play around with it and increase or decrease the amount of water and sweetener to your taste preference.
**Disclaimer: Sweeteners discussed in this episode have limited research on the human body and it’s long-term effects, but effect on blood sugar has been studied and confirmed.
Show notes:
Favorite alternative sweeteners:
1.Allulose (Amazon) https://www.amazon.com/Allulose-Crystalline-Diabetic-Replacement-Sweetener/dp/B07Q38VBH1
2.Monk Fruit Extract Sweetener (Amazon) https://www.amazon.com/Monk-Fruit-Raw-Keto-Certified-Erythritol/dp/B08CC1FMJQ
FB Page: https://www.facebook.com/stressfreelivingshow/
Apply for 1:1 Coaching here:
https://docs.google.com/forms/d/e/1FAIpQLSdf8tON7PFJ6c25Qiiyk9RBSdTPWZ-RhnhIy1CAgJLEUkUUOA/viewform
Sources:
1.www.CDC.gov
2.www.USDA.gov
3.Sugar and Chronic Disease: Rippe, J. M., & Angelopoulos, T. J. (2016). Relationship between Added Sugars Consumption and Chronic Disease Risk Factors: Current Understanding. Nutrients, 8(11), 697. https://doi.org/10.3390/nu8110697
4.Aspartame and Cancer: https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/artificial-sweeteners-fact-sheet#:~:text=Aspartame
5.Aspartame Vs. Sucralose: https://www.healthline.com/nutrition/sucralose-vs-aspartame#which-is-better
Stepping Out Into the Unknown and how to handle Stress of Uncertainty w/ David Loos.
What thoughts do you notice circling your thought space when you’re stepping out into the unknown on a new journey?
Common feelings include:
- Fear
- Stress
- Uncertainty
- Anxiety
David Loos joins us on the show today to talk about how to manage feelings of stress during times of uncertainty where you have no idea what’s next. He highlights his most effective tools and wisdom in today’s episode and it re-opened my mind!
Another reason you’ll definitely want to tune in for is his unique perspective being a man when it comes to getting organized — which I so appreciated!
Can’t wait for you to take a listen!
-Kara
Show notes:
Guest: David Loos
Podcast: https://illuminatingmyceliumpodcast.com/?fbclid=IwAR2vjcNNGeF9TyLaTTTxJcrNOhtc5_Rs43ufP4xYt_GIRdKCtwTCCM7UUHY
Facebook: Illuminating mycelium
Instagram: @ illuminatingmyceliumpod
RE-Vitalize 1:1 Coaching Application:
https://docs.google.com/forms/d/e/1FAIpQLSdf8tON7PFJ6c25Qiiyk9RBSdTPWZ-RhnhIy1CAgJLEUkUUOA/viewform
Aventino Watches 15% Off Code: ‘vitality.consulting15’ www.aventinowatches.com
Welcome back to another episode on the Stress-Free Living Show where we have invited a very special guest today, someone I’ve been so excited to interview for weeks now.
Introducing…. His name is Dr. Pimentel, and he is an MD at Cedars-Sinai Medical Center. He is instrumental in research of the gastrointestinal system, particularly the gut microbiome. He researches how to improve irritable bowel syndrome.
By now, we can for sure acknowledge how critical this system affects our entire body, organ systems. As an RN, I think back to my education and I feel that I didn’t get a good understanding of of the importance it holds. That was until I had my own health crisis going on, and delved into personal research on how to heal myself.
3:20 – Dr. Pimentel explains is role as Executive Medical Director of the MAST Program at CSMC and how he became interested in this field of medicine.
Q&A I asked the listeners of the podcast what questions they had for Dr. Pimentel. Below I’ve listened those out and the timestamps of where you can find it in the recording:
- what would be your first piece of advice to correct acid reflux? – 7:50
- Flatulence, what would you recommend they do? – 10:10
- How important are probiotics in a persons life? / Conversation around Irritable Bowel Disease & Solutions for that – 13:00
- What problems have you seen corrected by a probiotic regimen – 18:10
- When considering the Impact of Covid 19, how has it affected the gastrointestinal system In those recovering / Conversation around Moderna, Pfizer & Johnson & Johnson vaccine – 20:47
- When it comes to the blood brain barrier, how does the health of the gut play a role in the health of our brain and nervous system? – 26:25
Show notes: Dr. Mark Pimentel https://www.cedars-sinai.edu/research/labs/pimentel.html
MAST program: https://www.cedars-sinai.edu/research/areas/science-tech.html
Donate to the program here:
https://support.cedars-sinai.edu/fundraiser/2127909?_ga=2.121299087.662139591.1619197538-1642484514.1616518456
If you have any questions, contact fundraising@cshs.org or call 310-423-3277.
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Dealing w/ STRESS. How to manage ANXIETY. Signs of BURNOUT. Does your Google search history look anything like this?
We’ve all been there at some point. As I’m going through it currently in a few areas, I’m exploring God’s grace, gratitude, healing prayers and thoughts and the power of focusing on what IS going well and how to actually keep my headspace open for positivity.
Show notes:
Matt Jones Youtube: https://www.youtube.com/mattjonescomedy
RE-Vitalize 1:1 Coaching Application:
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Probiotics
Probiotic only
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https://plexusworldwide.com/karaboyer/product/plexus-probio-5
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Appetite Balancing + Weight Loss + Cleanse + Probiotic: https://plexusworldwide.com/karaboyer/product/plexus-triplex-hunger-control-combo
Plexus selection guide:
(This is a guide to help guide you on which decision to make for probiotics) https://drive.google.com/file/d/10bAMoeh43jWlQO_FDRBXTDmEN3DYX1XK/view?usp=sharing
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In today’s episode, let’s talk about how to manage feelings, emotions and allllll that stuff when you’re gaining weight. Before I started healing my gut and hormones, it was challenging to heal my body image.
This is for you that are currently struggling with
- binge-eating
- bulimia
- other eating disorders.
- body dysmorphia, and the like.
This is also for you if you’re not struggling with those behaviors but are just feeling frustrated with weight gain and how your body looks. I want to say that if you’re currently in a place where where you are gaining weight, let’s normalize that.
Let’s normalize that for a couple of reasons. 1. I don’t know if you’ve ever been told this, or if you’ve never heard it at all…but let me just say it. Despite how you might FEEL regarding weight, your size, weight and appearance IT DOES NOT = your value + your worth. 2. Sometimes we just gain weight in natural response to something. This seems to happen to EVERYBODY at some point in their lives, others many. Stress, pregnancy, putting on muscle, intentional fat gain, unintentional fat gain, recovering from something, rest seasons. Pandemics. We all gain and lose weight throughout our lives.
There are a lot of voices around us in 2021.
It can get confusing for those of us who are trying to establish that strong sense of self and live the healthiest lives that we can. We hear voices saying “embrace how you look at any size and accept it” and then others that tell us that
“being healthy means looking toned and lean”.
So what are we supposed to do? Why are there 2 different narratives, and which one is the most right?
It completely depends, you guys. There is nothing wrong with vibing with either of those. What does matter though is which one gives you the most long-lasting truth & peace and most positive life change in each area?
Spiritual, Physical and Mental?
To help further illustrate this, I’ll share with you a beautiful quote by Gabourey Sidibe that I’ve been enjoying and that has been helping shape my body image and how beautiful I feel.
“One day I decided that I was beautiful and so I carried out my life as if I was a beautiful girl. It doesn’t have anything to do with how the world perceives you. What matters is what you see.”
– Gabourey Sibide
This presents the truth that it’s how we FEEL about ourselves that creates how confident beautiful we are. Another one that I heard once by Ellen Degeneres:
To me, beauty is about being comfortable in your own skin, It’s about knowing and accepting who you are. – Ellen Degeneres
– Ellen Degeneres
Why is this so beautiful?
This is absolutely lovely and empowering no matter who you are, which gender identification you go by, it promotes acceptance of YOU as a whole. You see, most body image issues comes from believing there is something wrong with us. We get deceived by society and the voices of the enemy that we are not good enough and then we get sucked into the belief that if we just make our bodies look perfect, we will be.
That is just the furthest thing from the truth! You guys know how much I love talking about what God, Jesus and the Holy Spirit has done for me in my life. So in the last 6-8 months, I’ve been learning about my identity. I went through a season where I was having a hormonal imbalance and it was dreadful because some of the month I struggled with knowing “who I am”. I felt so out of place and I felt aimless and unsure of my self.
So what did I do?
I just have to be real with you all for an episode. I want you to know that I’m human too. Also to talk about my struggles so that if you’re dealing with the same ones, you won’t feel alone. I want to talk with you about how you can manage stress when life gets busy.
The last 2 months of this year have been a challenge. It’s been testing my strength and my resilience.
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Hormonal imbalance
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Podcast and nursing job
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Relationships, showing up to spend quality time
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Learning how to be generous
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Taking care of my health (stress, sleeping more, finding exercise that I actually like doing. Balancing the fun foods and intuitive eating with the food that make me feel my best)
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Moving and unexpected reparis .
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Body image and being frustrated w/ my body sometimes
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Financial changes and adjusting to a new budget
I’ve had to remind myself to let go and stop expecting perfection out of myself. I think that when I let go of that perfect image, I allow the course of my life to breath and naturally fall Ito what I’m nurturing. Which is healthy habits for stress management, consistency with healthy habits, and rituals like sleep and morning routines that help me be grounded and reminded of God’s presence in my life.
Rembering that I am not on my own. Sometimes God is not going to feel as close as other times.
There have been moments where I’m not so sure I’m on the right track and I start to feel like “oh shit am I really doing what I’m supposed to be doing?’
I pray. Then in the last week I went to Austin TX and Matt, my boyfriend who is the most wonderful perfect guy for me, he was focused on his work and I felt like I had to grow up in those moments and realize I wasn’t going to be receiving his undivided attention during last week.
See you guys, you know we all get those thoughts that get us down in the dumps and really discouraged and sometimes these thoughts prevent us from becoming who we are meant to be or taking those steps forward in our purpose.
Many times we just think that we are “off” or having an off day, but unfortunately the devil can speak to us through our thinking and our thoughts and it can be toxic to our whole day, self, and energy.
The book of Ephesians..
I would invite you to open up to this verse. If you don’t have a Bible I would go over to the App Store on your phone and download a bible app. This is how easy it is to access one these days guys. And I would just invite you to open up to this passage. Ephesians 6 13-17 and just read it.
3 Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. 14 Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, 15 and with your feet fitted with the readiness that comes from the gospel of peace. 16 In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. 17 Take the helmet of salvation and the sword of the Spirit, which is the word of God.
Ask God for help. And that he speaks to you in a way that you need. And that touches you with His Holy Spirit. I ask for understanding and peace for you as you read it and meditate on this passage.
Many of us have been turned off to the idea of God or him as a Heavenly Father because of a religious upbringing that made living with Jesus in our hearts sound impossible and came with a huge set of rules we were bound to fail at keeping.
Put th
Recently I started traveling more because my boyfriend Matt is starting to perform in more comedy shows in Austin, TX. This allows us to break away from Los Angeles and go on a little trip.
We’ve been enjoying the Austin food scene sooo much and decided to do an episode on making healthy choices while also having those indulgent treats while on vacation!
Eating healthfully on vacation or while traveling I actually love eating healthy while on trips and vacationing. This might sound surprising. Like… “hey kara isn’t vacation supposed to be full of fun and indulging, treating yourself?”
I really really truly do believe in treating yourself.
To me, treating myself is a combination of eating mostly foods and drinks, and engaging in practices routines that help me feel my best. Finally, I sprinkle in some of those treat foods that I don’t eat every day and week.
I LOVE my
- specialty cocktails
- tacos and Tex-mex
- Belgian waffles
I just can’t picture my life without those things. Honestly, guys. I have a huge sweet tooth and love a savory, satisfying meal.
Why do I take this approach? This is actually a really good moment to explain why using natural sweeteners as a sugar alternative worked so well for me. Because of my sweet tooth, I usually seek out something sweet everyday.
If I end up choosing something with white cane sugar or traditional sweeteners like honey or agave or coconut sugar, high fructose corn syrup, usually I’ll get something called a rebound craving.
Many carb and sugary foods satisfy my palate in the moment, but leave me wanting more in the next few days. I’ve noticed this in a repeating pattern, so I’ll opt for products made by me or in the store sweetened w/ erythritol, allulose, stevia, or monk fruit extract because they sweeten foods like sugar does without the blood sugar spike.
That makes me happy and not focus so much on food. It doesn’t leave me wanting more all the time, which I am all about.
Honestly guys what really gives me joy and a feeling of truly treating myself, and literally treating myself well is having that balance of whole food choices mostly throughout the day and then having those treats in moderate amounts when I choose. It’s really been something I evolved to put into practice over the years. I also try to walk a lot and stay active throughout the day so I can promote a healthy cardiovascular system and have better sleep at night.
When you walk from place to place you get more vitamin D from sun exposure, which is helpful for internal stress levels and mood regulation!
When I put this into practice intentionally while i’m on vacation, I stay happy, feel my best with stable energy levels, feel confident, and most of all I don’t end up feeling sick from just eating only fun, indulgent foods for each meal.
To me, this feels like I’m taking the best care of myself as possible
Tips for Meals & Eating Healthfully & Mindfully While on Vacation 1. Intermittent Fasting. Vacation is a good opportunity to naturally fast. Usually when I’m on vacation I’ll eat a meal between 6-10 pm and then wake up later than usual, maybe around 8-9am and that’s nearly fasting 12 hours. Waiting a few hours even until you eat your first meal gives you that time in the morning to do a routine like prayer, or reading, or getting your most important things on your to-do list done straight away before focusing on food.
Yes, it is an adjustment, but you’ll find you have energy as your body burns fat for energy and produces ketones, which our brains love.
Give yourself a boost by drinking some water with 1/2 a fresh lemon squeezed into it
and even adding a few tsp of apple cider vineg
Happy Monday morning my friends!
Today on the show, we are talking about setting high standards for yourself. And believing that you can do the hard things.
Today I want to share with you 3 key steps to getting into that space of believing you can have something. Worthiness and perceived value and how sometimes it doesn’t allow us to take action on it.
Reaching for something that is big and stepping out in bravery and courage to do that.
We get afraid that if we step out and we fail it will mean something about us.
The real truth, that sadly most people don’t accept is that we are worthy, capable and able to have what we want! It’s difficult for me to notice when people around me sound lack-luster and so victim to their circumstances. If we really wanted something, we have what it takes inside of us to get up, do the hard things and work towards it! The difference between people who get what they want, and people who don’t, is that the people who don’t believe and accept that they can’t have it.
The first key Believing that you can do something, believing that it is possible, is the main thing you need when you want to meet a goal, or achieve something great.
1
Have you ever heard those stories about people who have had an illness which was irreversible, but the patient believed they would get well, and they made a recovery that couldn’t be explained by medicine?
It’s so amazing, isn’t it?
So you’re with me so far but now you’re asking “Kara, how do I start to believe?”
Maybe you’ve never tried to put yourself out of your comfort zone before. You’re afraid of if you fail, and that will mean something about you.
Maybe you’ve put yourself out there, over and over again and still been let down by what happened or didn’t happen. And you’re feeling discouraged.
Most people, won’t dare to have dreams. It’s very scary to have dreams and failing. Feeling like you failed is a real thing. I’ve failed before. My first product launch didn’t sell a single product. I was devastated and it was my first experience with failure and the emotional distress that can bring you. I was someone who wanted to be the best at everything and to see that not happen for me, I felt humiliated.
So you have a vision, a dream, or want to do something you’ve never done before. For some people, that’s losing a great deal of weight, or building a business. How to do you start to believe?
It’s EASY to stay where you’re at and never try anything hard. But will you be fulfilled? Will you have joy and purpose?
Many people deny themselves that and they just don’t go after those dreams of what they want. They tell themselves no The other thing is we can’t rely on the support of family and friends all the time. Many times it’s the people closest to us that tell us “you can’t do that.” Or “that’s not a good idea.”
That’s because they don’t have dreams of their own. I’m not saying don’t ask friends and family for advice. But I will advise that you start looking for influence and advice from someone who has done what you want to do, and ask them for guidance, or read their blog or listen to their words. They get it!
surround yourself with at least one person who gets it. read books that inspire you and get you motivated and in the headspace of believing you can.
2
The right mentality is the thing that’s going to carry you forward when it’s easier to listen to the voice that tells you “you can’t do it”, and helps you shut that voice up!
That brings me to the 3rd part, which is:
Today on the show we have Hillary Woods, an RN sharing with us her experience finding healing with intuitive eating. In this juicy episode we both talk about our experiences with disordered eating habits and how we overcame them! This is an amazing episode for those struggling to find their way to healing their eating disorders, particularly with orthorexia and binge-eating.
Why does a person start to binge-eat? So this can happen for a few reasons:
- When we place restrictions and rules on ourselves over a prolonged period of time, we are more likely to binge. Then stressors in life can push us over the edge, and we can begin to use food and binge-eating as a coping tool to feel better when things get stressful as well.
Sometimes these “rules” we make that no one else makes by the way can really jack with our heads. We get into a space where just feel like we have to control our food to control the way our body looks or how much we weigh because in that mental space, weight and appearance = amount of worth we have. Which is totally not true because are naturally, always enough and always loved. So much more than I know we can wrap our heads around. And no one gets to take that away from us. But we allow it to be taken from ourselves and we sometimes let our power be taken away.
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Super-awareness about your body and a self-imposed need to look a certain way, reach a certain weight, which makes us enforce certain rules in our lives around food, exercise, eating times. We pick these up from our parents, our friends, social media.
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Dieting, trying to eat perfect or super healthy all the time can have a negative effect on our health. Mentally, it can push us over the edge from being so rigid. We thought holding ourselves to this standard for “ultimate health” was the right thing to do. It can truthfully be harmful in reality!
IMPORTANT to note: It’s not wrong to eat healthy and I certainly understand the importance of this. But we have to remember that if we want to eat Cocoa Puffs or a slice of cheesecake, and we tell ourselves “no” over and over and over again in the name of “health”, this is going to make us mentally sick by causing frustration and backfire. Lots of times this results in a binge-eating episode.
- Not getting enough of your micronutrients, vitamins and minerals. This also goes for macronutrient groups carbs fat and protein. Restricting any macronutrient group or restricting calories, not eating enough calories in a day actually turns on hormones and neurotransmitters.
to make you crave foods You get the munchies and makes you go into the kitchen and be rummaging through the cupboards and waking up at 2 am to rustle around in the freezer looking for left over Christmas cookies (true story).
- Stress in our lives. Think work, school, a full schedule, financial worries, relationship troubles or anything really that causes you to worry and start becoming anxious, thinking thoughts of “what if __X happens or..” and just ruminating.
Kara: I used to try to lose weight all the time. What’s interesting is I began binge-eating when I was about 16 years old, and started purging around that time as well. This is what happened:
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I lost weight at first when I began this. but over time my body began responding by storing more fat as I was in this irregular way of eating. It wasn’t sure when it would be getting the nutrients it needed and I put on weight.
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With the binge-eating habit I was taking in a lot of calories and our bodies actually digest and metabolize these calories and nutrients very quickly. you end up ingesting massive amounts of calories even if you’re doing something like purgin
Today’s episode discusses the power of reducing stress and cortisol inside our bodies to improve your internal peace and bring harmony to your life. Stress management is an important topic today. We all need to pay attention due to the way we’re experiencing politics, the social climate, social media, the news networks. When you really prioritize and learn how to decrease stress in your life the way that is best for YOU — You truly have the key to your ultimate health, wellness and vitality. The power of our subconscious mind will take you any which way. We have to intentionally manage our stress to be able to live in peace daily. Which is so worth it!
How do we manage stress so you have the lowest possible amount? Stress is almost a nebulous, mysterious topic, isn’t it?
Like, is it a thing? A state? A phenomenon?
I think the way we talk about stress in modern, mainstream society gives us only the basic, surface-scratching introduction to something most of us have no idea how to manage. If you are an American and working full-time, have a pet, a relationship, a family, like so many of us, you have a lot on your plate.
Cortisol is the internal stress hormone of our bodies. It secretes naturally and helps us do things like wake up in the morning. Internal and external stress impact cortisol levels and how much they elevate. Our goal should be to nurture our bodies to decrease stress, internally and externally.
An example of external stress reduction is meditation or exercise.
An example of internal stress reduction is eating whole, unprocessed foods and decreasing toxins and chemical ingestion. It also means healing our gut.
It’s almost like we feel like we have to do everything, and especially us people pleasers. We have to to remind ourselves that we literally cannot please everyone. This episode will serve as a helpful tool and reminder to decrease stress, be mindful of your priorities, be at peace and heal your body in the process.
I’m in a course right now that teaches you how to take care of your hair so it can grow thick and long. As it turns out, stress-management internal and external is the cornerstone to having healthy Lucious hair.
In addition: * We can look at any other thing in our body. Whether it be our minds, our skin, our reproductive system, hormones, digestion: Expect that the same to be true for that.
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The ultimate truth that I’ve been reminded of recently is that if you manage the stress, your health becomes managed. Your body has the incredible ability to heal itself. It is constantly is working towards achieving that natural balance that it’s programmed to do called “homeostasis”.
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Stress interrupts homeostasis. We have an internal alarm system that involves our nervous system and endocrine hormonal system, which helps us in the case of stress.
To give you an idea of where we came from, humans used to live in more physically dangerous circumstances. We had to run from danger, like animals. Our body is designed to give us a cortisol and hormone and blood sugar boost to give us the super charge we need to outrun the lion.
The issue that presents itself in 2021 – we don’t have to outrun a predator anymore.
We are flooded with media, technology, emails. so many stimuli and notifications, obligations and responsibility and if we are not mindful of managing stress that places itself on us, we can build it up and really it can get out of control and if we allow it to keep piling on. When something pretty stressful hits, like a financial change, or a breakup, or some sort of loss or other stressful time, we can go into a complete fight or flight mode internally. We can exp
What is diabetes? Why do we hear about it so often when it comes to our health?
In today’s episode, I talk to you about Diabetes type 2 and how it relates to bulimia and binge-eating disorders. We cover what it is, and what happens when blood sugar stays elevated for a long period of time.
I share the answer to the common question I hear from my patients: “why is high blood sugar bad?”
Intro In the hospital, I’ve taken care of thousands of patients over the past 8 years that have diabetes. Ive seen a pattern with patients in the hospital and have learned in the years that when you have diabetes, it increases the inflammation and affects the immune system, which puts the inside of your body in a mores stressful state, which in turn makes it so your immune system and cellular networks be so focused on the battle inside that it’s difficult to amount a full response to defending yourself from things like Covid, the flu, and other viral and bacterial infections.
In this episode, when I refer to diabetes, I’m talking about diabetes type 2, which is the kind that you get over time from your lifestyle habits with food choices, and means that you have insulin resistance and high levels of blood sugar. More details on this later.
The types of diabetes, like type 1 and diabetes insipidous, have other diseases processes and have some major differences, so if you have either of these kinds of diabetes, this podcast is oriented specifically towards people at risk and have actually been diagnosed w/ Diabetes type 2.
And just to inform you, the info shared inside this podcast today is purely for informational purposes only and should not be taken as or considered personal medical advice.
Pre-diabetes is typically diagnosed when you have a Hgb A1C between 5.7-6.4%, Diabetes Type which is when your blood sugar levels are at the beginning to rise more consistently.
When looking at blood sugar, someone who has a fasting glucose of 101-125 (8hours fasting with no food), this is considered to be a pre-diabetic reading. Doctors usually get 2 of these readings in combination with a Hgb A1C to diagnose someone w/ pre-diabetes.
In 2017, I was pre-diabetic. This was around a time that I was stressed out, planning a wedding, and binge-eating and purging everyday. I was so surprised to learn that I was struggling with this! I ended up focusing on gut-healing, changing my food choices little by little, wnhci is really difficult when you struggle with an eating disorder…. But I got myself down into the normal range and I celebrated!
Diabetes type 2 Diabetes type 2 ,An A1C level of 6.5% or higher on two separate tests indicates type 2 diabetes, and a fasting blood sugar reading of over 125
TESTING: 2 different tests, the Hemaglobin A1c, which is a test that measures the level of blood sugar over the past 2-3 months ( a great test) In general: An A1C level below 5.7% is considered normal. An A1C level between 5.7% and 6.4% is considered prediabetes. An A1C level of 6.5% or higher on two separate tests indicates type 2 diabetes.
And serum blood sugar, which measures the amount of sugar in your blood at that given instant in time. These tests are routine health screenings, and are commonly checked because it gives helpful information on how each person manages their blood sugar. These are the 2 tests that doctors use when when diagnosing so they can confirm twice that your body is dealing with high blood sugar and it wasn’t a one time error or fluke.
As I’m talking to you about this, I realize that many of you loyal listeners are living in oth
How to feel better immediately? What are you supposed to when you’re feeling lost or inadequate? You’ve got a lot of responsibilities and sometimes this feeling sneaks up on you during a time of stress, or if other things aren’t going right. I personally have gone through MAD feelings of feeling like I’m “not enough” many times in the past few years. During these times when I notice a particular heavy weight of this feeling, I pray. Inside today’s episode, I’m praying and affirming you in my favorite ways that I use to lift myself out of that low place any time I’m feeling low.
I know this will find you well. The tips inside this episode help me feel better immediately. I know they will help you too!
CONSULTATIONS:
Application form for Bulimia & Binge-Eating Coaching, Gut Health Consultations: vitalitycoaching.usa@gmail.com
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Visit my website for free offers! www.vitalitybabe.com
In today’s episode, I have a huge, huge surprise I’ve been waiting to tell you about! I released my free Ebook “4 Steps to Creating Habits That Change Your Life”. This guide is TIMELY as heck because it’s right around this time that people give up on their New Year’s Resolutions. I released it now and not at the beginning of the year so you can get your 2nd wind, and get back out there.
What makes me the most excited about this resource I’m giving you is that I used the exact tips, strategies and goal-setting mindset to
- -Heal from 11 years of bulimia, in less than 2 months. I’ve been in permanent remission for 3 years
- -Lose 30 lbs
- -Pay off 50K of debt
- -Create an online business that resulted in 30,000K in my pocket after the launch.
I want you to have this guide so you can do things on an INCREDIBLE scale too! Head to the show notes for the link to download your free ebook on creating the habits that will get you the life you dream of. You can also head over to my IG:
@itskaraleighann to find it as well!
-Kara
SHOW notes:
FREE Habits guide: https://vitalitybabe.com/habitstosuccess
|| Probiotics
Probiotic only (To get used to it, start w/ this one for the first 3 months, then order Vitalbiome w/ more strains —> https://plexusworldwide.com/karaboyer/product/plexus-probio-5
–
–
Vitalbiome ——> https://shop.plexusworldwide.com/karaboyer/product/plexus-vitalbiome
–
–
Appetite Balancing + Weight Loss + Cleanse + Probiotic: https://plexusworldwide.com/karaboyer/product/plexus-triplex-hunger-control-combo
–
–
Plexus selection guide (This is a guide to help guide you on which decision to make for probiotics) https://drive.google.com/file/d/10bAMoeh43jWlQO_FDRBXTDmEN3DYX1XK/view?usp=sharing
Aventino Watches 15% Off Code:
‘vitality.consulting15’
IG: Aventino Watches
www.aventinowatches.com.
Free Coaching Open Now! Ive started to do FREE gut health coaching! This offer is for those who are ready to make the leap and get the physical/mental condition of their bodies improved drastically. Is gut healing is something you should be working on right now? Go back in the last few episodes where we cover a lot about gut healing and how to heal your gut to help your hormones, lose weight more easily, improve your skin and energy level, feel happier and clear-headed, and give your health a major upgrade from the inside out.
I know that sometimes it’s not the actual THING that makes the difference, but how it makes you feel when you’ve healed, and saying:
“yes, it IS worth it get myself into a more energetic state where I am feeling my best, confident, and super attractive!”
The thing is, gut-healing is not the magic solution to your problems, but it is a catalyst and one of the top tools that exists when you’re trying to heal, balance hormones and lose weight and lift yourself out of depression.
A link to apply for free coaching is in the show notes of this podcast. You can also email me at vitalitycoaching.usa@gmail.com
The 5 Top Reasons Why You Are Experiencing Unshakeable Cravings I don’t think cravings are bad. I do get some cravings once In a while but they are mild compared to what I used to have! Now, I feel like I have a normal appetite!!
Guys, I’ve come to the place where I know that intense cravings are NOT a normal thing. So…Instead of viewing cravings as a bad thing or something to be afraid of, it’s more of like a clue. Like a little thing that grabs our attention like “hey I’m not getting enough of ___” sometimes we can think that cravings are just this thing that happens to us and then we become victim to whatever it causes us to want and then eat.
Like candy or donuts, sweets, pizza. It lead us to make decisions we wouldn’t normally make, and also causes us not to feel our best because maybe we binged on the food we craved – which is sometimes really easy to do — and now we feel really full and bloated, and maybe it even takes more than a day or so to feel back to normal. And then your digestion is just messed up.. ugh. Not fun, right?
The Odd Thing About Cravings Have you ever noticed that cravings are usually for really high calorie foods? Notice not nutrient dense…calorie dense.
Your body is so smart, that it is literally trying to override your decisions by making you crave something. Also, isn’t it freaking annoying when you want to eat something calorie dense and you come across something BS like “just eat an apple”.
First of all, don’t eat the apple. Unless you really want to. Eat a reasonable portion size of what you really, truly want guys. That was something I still had trouble with though, so I’m going to gvie you some tips.
Here we go with the reasons you can be dealing with Strong AF cravings that have to do with your nutrition! 1. You’re not actually eating enough calories in general. I get that I used to restrict myself to certain foods and never let myself eat certain foods and it would backfire! The issue was I was kind of aware of this but when you’re living a life that this is all you know, you kind of lose sensitivity to the awareness of it all. Like for example if you feel kind of terrible everyday but you’re still functioning, you kind of think you might not be at your best but you don’t really remember a time you felt better because it’s been so long, that kind of thing. So you’re functioning there, suboptimally and just kind of existing. This is not a place that we want to stay, right? We want to heal our impulses, our triggers. So kind of circling back to that clue idea. This could look like trying to follow a really stri
Today’s episode is close to my heart, because it is about hitting rock bottom.
I think I’ve hit rock bottom like….sooo many times. Like the
When like the first time I tried to recover from bulimia during nursing school and I had to drop out..knowing I wasn’t better yet and I had bills to pay…Or the many breakups I experienced that were painful during college. Or the many times I realized that my business plan wasn’t working and I had hired yet another coach and still didn’t reach the results I desired. Even after doing the work. Last year I had a moment where I had told God I was ready to be in a relationship with the man of my dreams. I hadn’t been in a relationship in a year and a half…my last one had ended in a divorce. That’s a whole other story.
But I started to open myself up to what I call “a serious connection”. Someone I didn’t jsut want to have fun with and say “I had a good time with you” to. No. I was ready t
I spent 5 months liking someone who didn’t like me back. It was almost like they pretended to like me to get my attention. I was into some spiritual stuff at the time that I ended up walking away from. I was feeling very low when I realized this man was not going to come around. And I walked away. I weeped every day because prior to liking him, I had prayed to God for that special someone, and to meet them and fall in love.
See, when we pray for something, we are heard.
But we are never guaranteed a timeline. Or an instantaneous result
We have the opportunity to get frustrated, to get mad at God and cry all the time. Become afraid that it’s never going to happen….but we also need to remember the truth .
The truth is that he is listening. And he will answer your prayer. He is with you EVERY single step of the way. And there is one thing that is completely true and that’s we need to remember to tell God that we trust him and that we know the result is going to be even better than expected.
God loves you. And you are royalty.
I used to try to use manifestation and the LOA to get what I wanted. I wanted a lot of money and wanted pretty much a very specific life. I was just focusing on me and I was not in alignment with the intention behind my purpose.
The intention needed to be on helping other people. Because if we help other people get what they want, we will eventually get what we want to. The beautiful thing about this method is that we change our hearts in the process.
I am going to affirm you today.
I am going to affirm that
God’s miracle is coming for you. The Almighty God who can breath in your direction and change your situation.
Don’t worry about how it’s going to happen.
May you have the courage and the confidence to step forward and boldly declare “fear you have no place here.”, and evil flees before you.
No one can stop, steal, take, or change the miracle that God has in store for you. Yes, it’s his timing but it is DIVINE timing. And it sucks to wait but guess what…. Ask god for patience, joy and delight during the waiting. And to help change your heart for the better.
See our life completely changes the second we choose joy and a different focus instead. I challenge you to go away from this podcast not focusing on the challenges that you’re facing.
Perhaps you’ve lost a loved one or just experienced a breakup. Maybe your business just went under.
Listen. It might not seem like it right now but God has got you!!!!
2021 he is going to lift you up higher than ever before.
All you gotta do is say, I accept you as my Savior and I belief that you have the power to change my situation.
And I Know you will.
Tell him how you feel.
Praise his name.
Ask him your desires.
He WILL hear you.
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We need to remember that the health of our body when we want to heal from binge-eating, depression or anything, is that we need to get our whole system on board. It wouldn’t make sense to start a journey on an airplane with part of it damaged or under construction, would it? Not at all. It’s weird when we talk about these thing in tangible, relatable terms. We would never, with out good judgement, start a journey on a plane that was not fully functional. So why do we often think we should make different choices with the health of our bodies?
If you’re not sure what I ‘m getting at, I’ll share a little more with you.
My Story I was 16 years old when I began throwing up my food. At first it was because I wanted to prevent weight gain when starting to work at a fast-food restaurant.
Unfortunately, this was not a phase for me. My habit evolved and I became addicted to food to cope with my emotions over time.
I graduated high school and began college. If you’ve ever been through college classes, you know it’s a committement. You have to be mindful about how you set up your life when you are in a college course work.
I became stressed out as I was working, living in my aunts basement, and working towards completing my nursing degree. I would often drive past 2-3 places to pick up food on the way home from work or class. I’m ashamed to admit it, but this was my way of decompressing. Destressing.
I began therapy for the first time when I was in nursing school as well. It would be a challenge to heal while focusing on so much at once. I was thinking “I’m worth it, and this part of my life has to go”. They didn’t require me to be hospitalized or placed in an Inpatient program. Part of me wished it had so I would have had the accountability.
I dropped out when I I became unable to pay the therapy bills. They were wracking up and I was still paying tuition and rent and other living expenses. I thought to myself…I’ll have to try this again when I am more on my feet. I felt so defeated but also happy in a weird way. I could still use my comfort and stress management technique. Food.. and then heading to the bathroom.
I was so embarrassed about this. It was my deepest, darkest secret that I would only tell people I profoundly trusted. I am not even telling you the darkest parts that my family walked through with me together.
the Re-Do In 2016 I decided to head to therapy again. I was in a serious relationship and we were planning to get married. Knowing that I wanted to heal this thing once and for all, I became more mentally and financially prepared. I went back to therapy and a different facility. Outpatient, with a psychiatrist, a therapist, a physicians assistant, a dietician…how could I fail this time?
8 months in and I found myself on the highest dose of prozac I’d been on, ever. X3 the amount I had been started on by my doctor the year prior. I had gained more weight from my bingeing habits, and poorly managed stress, and no self-control or seeming capability to shift my lifestyle and my behaviors. Why was it that I was failing therapy again? The bills were still over my financial means and…and with a wedding to pay for and what seemed like no progress whatsoever…..I dropped out again. I was not over it, but I was over THIS WAY.
Why wasn’t it working for me?? I am a problem-solver and someone who never gives up, but at this point I was praying for a miracle from God, but believing that I would always be stuck with this in some sort of way. I believed it would get better, and then come back…my entire life.
I couldn’t have been more wrong. In less than a year from dropping out, I had healed with complete remission for the first t
Today’s episode covers something that’s on the minds of everyone right now: Should I take the mRNA Covid Vaccine? The mRNA Covid vaccine will be available to more people very soon. Today, Matt Jones and I talk openly about the current climate around vaccines and the coronavirus. We discuss the facts, myths, pros and cons of the mRNA vaccine and offer some decision-making ideas when it comes to the health and well-being of you and your family. Enjoy!!
Matt Jones is a Los Angeles comedian and actor. Follow him on his Youtube channel for his hilarious and clever comedic sketch videos and stand-ups.
Youtube: https://www.youtube.com/mattjones9999
Follow us on Instagram! @mattjonescomedy @vitality.consulting
Sources for today’s episode:
Sources:
Vaccine CDC resources: https://www.cdc.gov/coronavirus/2019-ncov/vaccines/different-vaccines/how-they-work.html
How does the mRNA Covid-19 Vaccine work?: https://www.cdc.gov/vaccines/covid-19/hcp/mrna-vaccine-basics.html
Long-term effects of MRNA vaccines: https://wexnermedical.osu.edu/blog/covid-19-mrna-vaccine-side-effects
Heavy Metals in Vaccines: https://www.ahvma.org/wp-content/uploads/Heavy-Metals-in-Vaccines.pdf
How effective is the Covid-19 Vaccine? https://www.nejm.org/doi/full/10.1056/NEJMoa2034577
How do you keep your head in the game when you’re feeling defeated and super discouraged? You have a dream. A goal. Something that you want to become your reality. Building your business, meeting that special someone. Yes we know it takes effort and growth… but how do you exactly do that when you’ve been at it for so long with NO obvious signs of improvement in your situation? In this week’s episode, I’ll share what I do, every single time I feel this way that allowed me to grow 2 businesses while working full-time, while suffering from depression. This is perfect for week 3 of the new year as we’ve started the year strong and need tools to bust through discouragement when you start to feel it creeping in.
Episode 3 talks about what “leaky gut syndrome” means, what causes it, and what you can do about it. I will share what there is to know about leaky gut syndrome and poor gut health, and how you know if you have a gut health problem. Having a leaky gut can prevent your ability to feel happy (feel depressed and anxious), prevents you from receiving all the nutrients you take in through food and supplements, and can prevent your body from mounting a proper immune response when it comes to defending against bacteria and viruses. Also, I’ll tell you why gut healing helped me heal from an eating disorder called bulimia. Listen in!
Show Notes
||. Holistic Nutrition and Weight Loss Coaching application form:
——> https://forms.gle/Ch5VxdWYTErDcHLa9
|| Probiotics
Probiotic only (To get used to it, start w/ this one for the first 3 months, then order Vitalbiome w/ more strains —> https://plexusworldwide.com/karaboyer/product/plexus-probio-5
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Vitalbiome ——> https://shop.plexusworldwide.com/karaboyer/product/plexus-vitalbiome
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Appetite Balancing + Weight Loss + Cleanse + Probiotic: https://plexusworldwide.com/karaboyer/product/plexus-triplex-hunger-control-combo
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Plexus selection guide (This is a guide to help guide you on which decision to make for probiotics) https://drive.google.com/file/d/10bAMoeh43jWlQO_FDRBXTDmEN3DYX1XK/view?usp=sharing
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|| INFORMATIVE and SUPER helpful video about sweeteners and their impact on blood sugar levels: —-> https://www.youtube.com/watch?v=CYfqvTZWilw
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||Sources / Citations for this episode live here:
https://docs.google.com/document/d/16zrXce2K7PCThcEJcK4wvyUttC9wXh4VEbk8cyWJI7Y/edit?usp=sharing
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So much of 2020 was out of your control. Inside this week’s episode I’ll be bringing you the strategy I used 3 years ago to build a profitable business in 2019, and put myself in permanent remission from an eating disorder in less than 2 months. I share my story and the exact steps I took to move forward when I was afraid, didn’t feel worthy or good enough, and depressed for years.
SHOW NOTES:
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IG: Aventino Watches
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Take delight in the Lord, and he will give you the desires of your heart. Psalm 37:4
Trust in the Lord with all of your heart..do not depend on your own understanding. Seek his will in all you do, and he will show you with path to take. Proverbs 3:5-6
- Kara
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After 9 months of pandemic and working with hundreds of patients infected w/ Covid, I’m delighted to teach you what you can start doing right away to strengthen your body’s defenses and immunity against Covid (other viruses). If you implement everything in this episode, you will greatly decrease your chances of catching Covid and the other viruses. Hang on because this is not anything you’re hearing on the news!
PODCAST SHOW NOTES:
Probiotics:
Probiotic only (To get used to it, start w/ this one for the first 3 months, then order Vitalbiome w/ more strains:
Probio5 (start here) https://plexusworldwide.com/karaboyer/product/plexus-probio-5
Vitalbiome (3 months in switch to this) https://shop.plexusworldwide.com/karaboyer/product/plexus-vitalbiome
Appetite Balancing + Weight Loss + Cleanse + Probiotic: https://plexusworldwide.com/karaboyer/product/plexus-triplex-hunger-control-combo
#1 Go-To: Zinc Lozenges: https://www.zicam.com/our-products/cold-shortening/rapid-melts-citrus/
Sources:
Insulin Resistance Statistics: https://www.cdc.gov/diabetes/data/statistics-report/index.html
Consequences of Insulin Resistance: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3646067/
Probiotics Effect on Preventing Upper Respiratory Tract infections: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5995450/#:~:text=There%20are%20numerous%20studies%20which,Th1%20responses%20and%20attenuating%20Th2
Exercise and Immunity: https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system