Whole Hearted Health w/ Elsie Sieberg: Recent Episodes
Elsie Sieberg
A fitness, nutrition, and holistic health podcast dedicated to helping you reach a balanced, intuitive, and realistic healthy lifestyle through expert advice from someone who gets it. Covering topics ranging from emotional eating, strength training, hormones, gut health, and mindset- discover how you turn your struggles into success. I'm happy you're here!
WORK WITH ME 1:1 ---> FREE CONSULT CALL to see if we are a good fit to work together: https://esieberg53.typeform.com/to/UfAGAXC3
Connect with me on IG: https://www.instagram.com/elsie_sieberg/
Can't lose fat, stay consistent, or even FOCUS lately? Doom scrolling late at night, sitting in your car for 30 minutes, snapping at your partner, can't seem to make any progress? This episode is for you <3
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
The TRUTH about raw milk, when to use your red light for better sleep, and strange things I do to support my hormones & metabolism
https://www.realmilk.com/raw-milk-finder/
Whole Hearted Health Coaching
Instagram @elsie_sieberg
Real and raw conversation, health and fitness coaches Elsie and Sasha Satori break down how empowering women to change their mindsets around training (building v burning calories), fueling & nutrition, rushing women, when to cyclically fast, relationship with food, healing from burnout, and letting go of the all or nothing - and so much more creates REAL and long-lasting results!!
Connect with Sasha: https://www.instagram.com/liftwithsasha
Coaching with Elsie:
Tags: Fast Like a Girl by Mindy Pelz, Muscle Building for Women, Build v Burn, Consistency, Mom Fitness, Cycle Syncing, Intermittent Fasting
My morning + daytime + evening and the in's and out's of how I make choices and take care of myself in the best way. No comparison, just ideas. How to shift to what your should your life FEEL like vs what it looks like!
Whole Hearted Health Coaching
Instagram @elsie_sieberg
Why are you spotting? What causes low progesterone levels? How can you raise progesterone levels? Is it normal? I’ve got you covered girl!
Whole Hearted Health Coaching
Instagram @elsie_sieberg
Always dreaming of goals, starting, then falling off track, and self-sabotaging? Take the AUDIT to build your dream life and ditch the stress and fear of failure surrounding new year goals.
https://forms.gle/Bj7hrr9hRBz8Jns19
Whole Hearted Health Coaching
Instagram @elsie_sieberg
Want to actually enjoy the next few months, the holidays, and the parties without wearing an "I'm dieting" sign around your neck like a ball and chain? Want to stop worrying about gaining weight from all the food, extra treats, and all the gatherings? Here's my TOP TIP to increase your metabolism to get your body in a place to respond well to more food + lose body fat easily.
Apply for 1:1 Coaching
Ever find yourself stuck in negative thought patterns that produce feelings and bad habits you can't seem to shake? Today's episode breaks down how to stop engaging with those thoughts to take your power, PEACE, and joy back and stop self-sabotaging so you can find stability and consistency again.
Tags: Mindful eating, mindful habits, binge eating, fitness progress, how to stay consistent, relationship with food
Book reference: https://a.co/d/3BnxPvT
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
When what used to work doesn't anymore, why does that happen? Avoid getting STUCK in a plateau!
Today we're chatting about periodizing your training, nutrition, productivity, and body comp phases, to keep the body from adapting and compensating! Shifting the immune system with your diet, syncing your training to your cycle, and using minimum effective dose to get the BEST possible results in the more efficient and effective time frame.
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
From feeling stuck in her own unhappiness and uncomfortable in her skin to losing fat, balancing her hormones, calming her nervous system, and becoming a whole new WOMAN - rockstar alumni client Kathryn shares how she shifted her mindset to finally get consistent, start seeing real progress, and get out of her own way.
Kathryn is 28, living in Boston as a social worker in an ICU at Boston Children’s Hospital. She's no stranger to stress! You can find and connect with her on Instagram: @kathrynhew
Elsie's TikTok: https://www.tiktok.com/@elsie_sieberg?_t=8gjZUaIMNel&_r=1
Find me on Instagram
Join the Whole Hearted Health Community
Disclaimer: Feel free to turn me down in the second half of the episode, I apologize for the lower sound quality as I was experimenting with a new mic that I obviously had WAY too close to my mouth!
DEETS: This episode briefly runs rapid fire through 3 important topics:
-
My take on supplementing with synthetic vitamins/multi's and what you should choose to make sure you're SUPPORTING your health and hormones, not harming them. What I use in place of that as a 'multivitamin'.
-
MINERALS and their role in hormone balance, blood sugar regulation, thyroid, and MORE
-
Tips to navigate staying intuitive with your nutrition choices while NOT stressing, being cognizant but not obsessive.
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Stop wasting your time and stop harming your hormones and results by doing all the wrong things! Here is your simple tried and true blueprint!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Are you experiencing things every month before/during your period that make you feel TERRIBLE? Breast pain, constipation, anxiety, all the PMS, weight gain, and wondering why you have to suffer? Is stress running the show and leaving you feeling good like maybe 2 days a month?
HOW TO HONOR PROGESTERONE to have pain & PMS-free periods! + 5 things that ARE normal and I no longer guilt myself for during the week before my period!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Fast for health, lower inflammation, and fat loss without hurting your hormones (the why, HOW, when, and hacks to make it easy) - add this tool to your toolbox to unlock your best body, mind, and healthiest self with me!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Is intermittent fasting only for men? Is it harmful to women? Isn't it a stressor?
In today's episode, I dive into a topic that I've changed my mind on, and that's how to utilize fasting as a tool WITH your hormones and menstrual cycle to tap into your body's built-in healing system (autophagy) to see improvements in autoimmune conditions, PCOS, insulin resistance, weight loss resistance, gut dysbiosis/SIBO/leaky gut, diabetes, hormonal imbalances, absent or irregular cycles, PMS, and SO MUCH MORE - without doing your body harm.
Stay tuned for pt 2 - application of a fasting lifestyle that aligns with your hormones!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Elsie and this week's guest, Lexi Grace, get into the nitty-gritty of the fitness industry's pitfalls and mistakes women make on their health and fitness journeys. We also dive into Lexi's story from over-exercising and under-eating to navigating hormone health, getting off birth control, and coaching her own clients through tracking macros and improving their health and relationship with food.
Connect with Lexi: www.instagram.com/littleliftinglex
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
When is the best time to do what? At each phase in our cycle, when different hormones fluctuate, different types of training might call to you more or less. Learn why that is and when the best time is to rest vs. when the best time is to chase PRs!! Use your hormone superpowers and see even BETTER results without causing too much stress on your body!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Is your nervous system stuck in fight/flight/or freeze to the point where you don't feel like yourself anymore? Like those healthy habits are just not even accessible? Like your rational brain took a vacation?
If you're a busy, high-achieving, driven woman with GOALS but you're putting everyone else before yourself- a dysregulated nervous system may be keeping you from losing body fat.
In today's episode, I share HOW TO FIX IT!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
The key to successful fat loss is arguably what you do before and after your cut, and where you're spending MOST of your time. Never fight a stubborn unresponsive body again with these tips!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
After 5 years of no period and nonexistent hormones + high stress, I finally felt like myself again! What I did to restore my health + metabolism and make my body feel safe again.
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
How many stressors we aren't aware of are causing us to stay STUCK, even if we're doing all the 'right' things.
Understanding how your nervous system works will give you the power to get to the ROOT of any stress-related issues + learn how to lower cortisol levels naturally easily (in 6 minutes a day)!
I share my favorite regulating resources + signs your cortisol is high and what to do about it!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Do you ever wonder what lengths you really need to go to see results?
How your nervous system, hormones, metabolism, and cycle all play a role in progress?
Do you want to be hot, confident, healthy, AND happy all while seeing fire results and not giving up your best life?
This one is for you babe.
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
How to structure a macro split, approach hitting your macros, and staying intuitive while transitioning to an animal-based eating method! :)
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
REFRAME YOUR THOUGHTS, CHANGE YOUR LIFE. This one perspective switch will light a FIRE under you if you're having a hard time getting back on track, taking good care of yourself, or staying consistent.
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Lovely client Ruth Petersheim has been with Coach Elsie for 14 months and tackled so many areas of her health - mental, emotional, and physical! Her takeaways and how she went from bingeing and feeling guilty, not caring for herself, to feeling strong, more balanced, and able to give herself GRACE!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
The root of so many common issues women deal with today; are afternoon crashes, PMS, hormonal imbalances, hangriness, high cortisol, weight gain, and sleep issues. BLOOD SUGAR IMBALANCES! A super simple piece of nutrition that we address in my 1:1 program FIRST, because it solves so many issues when we understand how to balance meals and avoid cortisol-increasing blood sugar crashes! Happy hormones, metabolism, better energy, and so much more!
AVOID THESE MISTAKES
And listen to the end for a SNEAK PEAK (dm me for early access to my brand new SUMMER SHRED PROGRAM)
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Today's episode dives into habits you may be doing (that I used to do)! That is actually doing more harm than good, where to start if you have a lot of body fat to lose, and how much/what you should be doing for cardio (HIIT v LISS and the pros/cons of each).
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
The crunchy, seamoss girlie bonus habits, the cherries on top, the things I do daily and weekly to ADD to my foundational health routine. Just sharing what works for me!
Tags: gua sha, dry brush, red light, somatic release, tongue scraping, castor oil packs, hormone health, sauna, cryotherapy, cold therapy, breathwork, healthy habits
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Alumni client Katie shares her results after 2.5 years of changing her lifestyle, building a body she loves, losing fat, and completely changing her life through working with Elsie and choosing to prioritize herself even as a wife and busy working mom of 3. We chat about her experience eating MORE food to see results, reverse dieting, maintenance, cutting, enjoying alcohol and socializing while seeing results, incorporating strength training, working out at home, and MORE!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Special guest Hayden Malmstad on her experience with 75 hard, going animal-based, becoming a chiropractor, discovering a love for lifting, building discipline, and MORE! Such a great convo on taking care of yourself, building healthy habits, and how to feel your BEST inside and out!Hayden’s IG: https://instagram.com/haysgotgains?igshid=NTc4MTIwNjQ2YQ==
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
What does cortisol do to your progress? What are ways we can naturally reduce stress on the body? Listen here for the basics on where to start supporting your hormones from the inside out!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Should you ever track macros or calories? Or is it disordered? Mindset reframes and reasons macro tracking is a beneficial tool, and when NOT to.
What to do the day after a binge? Should you eat less/compensate? How to break the cycle!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Ever wonder where to start when it comes to supporting healthy hormones and therefore a strong metabolism and EASY progress?
Giving you 3 easy lifestyle shifts to support hormone balance and be well on your way to your most vital, best physique yet!!
EMR Tek Red Light code "Elsie20": https://emr-tek.com/discount/ELSIE90845
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
My current goal update (what I'm doing to tone up/lose fat and maintain my strength and hormone health), how I'm approaching nutrition, and my top tips to get and stay consistent so you can get results and KEEP them long-term!
+++ listen to the end for how you can slide into my BIRTHDAY PROMO for 1:1 coaching early before it's officially launched!!
Sleep for Fat Loss episode: https://open.spotify.com/episode/7LWIAxZ3IRmA3AaTENeQ02?si=6ebaa9W1TVWBVSUi0mGDJA&dd=1
Animal-Based diet episode: https://open.spotify.com/episode/1pheHexi7nqbhst44xSiWK?si=YXtnFPFRTZKsDIgy2r6wjw&dd=1
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Eating more and feel like you're doing everything 'right' but you can't seem to break the cycle, or binges keep happening? This episode is packed with actionable takeaways and reflection questions (and a free resource if you listen to the end!) to help the overeating be a distant memory and get you more in touch with your body and nervous system's needs and responses.
XOXO, Coach Elsie
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
What truly DOES happen when we eat more food and potentially even do less activity? How will our bodies respond? Will you gain a ton of weight? In this episode, we break down factors of the mental and physical execution of a successful reverse diet and recomposition phase to change the way you view food and how it affects your body.
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Not sure why you keep falling off and having to start over? Why other coaching programs have fallen short? Here's a brief snapshot of being honest with yourself to overcome hurdles, break habit loops, and finally make the change and see results for GOOD.
You're not broken. I give an inside look at how coaching and giving advice are NOT the same, and the difference is you finally get out of your own way for good.
Much love, Coach Elsie
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
What is a healthy amount of dietary fat to eat and what is a dangerous amount of fat to eat? What kind of fats should you be eating? How do fats affect the body and what are the benefits of fueling with enough fats? In this episode we break down this super powerful macronutrient and why you NEED to be eating enough.
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
XOXO,
Coach Elsie
From better digestion, better body comp, balanced hormones, sex drive, easier periods, regular hunger cues... the list goes on! What can you look forward to during your reverse diet?? Listen to this episode to find out!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Wouldn't it be great to enjoy date nights, spontaneous brunches, and order in sushi WITHOUT GUILT while feeling good in your own skin?
In today's episode, we break down how to start changing our mindset around food to start viewing it in a way that ADDS to life, instead of takes away!
Get UNSTUCK with your progress and relationship with food in my 1:1 coaching program:
Apply here!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Struggle to say no and setting/holding boundaries with people? Do you feel like you put everyone else's needs and desires before your own? Are you a GIVER?
Digging into the reason you may find yourself in toxic cycles of coping, self-sabotaging your own goals, and feeling STUCK
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Alumni client Natalie talks about how she went from chronic dieting, eating 2 slim fast shakes a day and overeating on weekends, gaining weight, obsessed with and afraid of food, to absolutely THRIVING today living at maintenance, confident in her skin, off hormonal birth control and in control of her cycle (and pain-free!) , healthy inside and out, and finding peace and balance with food and her body so naturally. All while in PT school full-time and doing her clinical rotations!
-More on Natalie's story on IG: Highlights: https://www.instagram.com/stories/highlights/17852338706204853/ LIVE video on her cut: https://www.instagram.com/tv/ChcpoYZA4kA/?utm_source=ig_web_copy_link
-Work with Elsie 1:1: https://esieberg53.typeform.com/to/UfAGAXC3
Find me on Instagram
Join the Whole Hearted Health Community
Ever wonder why you KEEP having these struggles with food? Why you can't stay consistent with any diet? Why you keep bouncing between overeating, restricting, and feeling so much guilt and shame like you're just broken and beyond help? Like you almost have no control? This episode about one of the REAL causes of emotional, binge, and overeating is for you.
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
We've got another multi-topic q&a!
-Are there times when it's OK to be in a calorie deficit? Nuance and context around HEALTHY calorie deficits vs UNHEALTHY.
-How long should I reverse diet before I can cut again?
-Why do I keep binge/emotional eating? 3 reasons + how to stop!
Lean Lifestyle 2.0 Application: https://esieberg53.typeform.com/to/GYULNxGX
1:1 Coaching Application: https://esieberg53.typeform.com/to/UfAGAXC3
Find me on Instagram
Join the Whole Hearted Health Community
Find out on this episode signs and symptoms of magnesium deficiency, how to start supplementing safely, the benefits of taking magnesium, and a few of its roles in the body!
Blend that I take: https://www.amazon.com/dp/B08CKBP22Y?ref_=cm_sw_r_cp_ud_dp_9F0DS15B0G3TWJZAK6A8
Topical Magnesium: https://www.amazon.com/dp/B08CKBP22Y?ref_=cm_sw_r_cp_ud_dp_9F0DS15B0G3TWJZAK6A8
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Have you attempted a reverse diet before? Today we break down 3 common roadblocks in reverse dieting that will keep you STUCK (what to avoid) and 3 ways to have a successful reverse and HACK your mindset like never before!
Links:
Reverse Diet Deep Dive episode: https://spotifyanchor-web.app.link/e/cmJuinH1Xwb
Instagram: instagram.com/elsie_sieberg
APPLY FOR THE REVERSE DIET GROUP PROGRAM APP (coming SOON Feb 2023): https://esieberg53.typeform.com/to/GYULNxGX
Slow metabolism? Hit a plateau? Here's how I increased my maintenance to 2000+ calories and EASILY maintain a lean physique :)
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
It’s a Q&A!
•Finding maintenance calories if TDEE calculators have lower estimates
•Are the calories that machines/watch/step counters read accurately??
•How to find balance with alcohol while also being healthy and making progress?
•Want to have the flexibility to eat intuitively but struggle with binges, help! And more! Alcohol podcasts referenced: https://open.spotify.com/episode/2ebY3WNejLNbK47emgjd1E?si=LNCInhdKT0SPydB7JegRJQ https://open.spotify.com/episode/26idcboNDSiny5v3mDYw9E?si=p1XdOJhaSWeMbJUifZmpuA
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
How to successfully lose fat FOR REAL this time- beyond the basics.
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
5 tips for setting goals, staying true to yourself, failed diets, longevity, how to set up an environment for success to ACTUALLY stick to your goals and see progress past Feb 1st!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
It's another Q & A + an exciting sneak peek and announcement!!
Topics we cover:
-
Best exercises for fat loss
-
Is protein just for muscle gain?
-
Do I take or recommend a synthetic multivitamin or supplement? (Spoiler alert: beef liver!)
-
How to know if you're at maintenance and how long to stay there?
and more!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Today's episode is a deep dive into the reasoning behind, benefits of, and application of Castor Oil Packs!!
If you have painful periods, imbalanced hormones, detoxification issues, wake up in the night or don't feel rested, low energy, bloat or constipation, inflammation, skin issues, trouble relaxing/high stress, this episode is for YOU!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
5 quick tips you can implement if you're relationship with food is on the rocks. If you're over the toxic restrict/binge cycle, letting food control your life, sticking only to your 'safe' foods, isolating from social events to avoid dealing with food you can't easily track- this episode is for you!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
In today's episode, I address some common causes of bloat I see and my top holistic tips (no greens powders necessary) to reduce bloating and keep your digestion happy!!
Tags: castor oil packs, reverse dieting, nervous system regulation, rest & digest, digestion walks, stomach acid, whole food diets, SIBO, IBS, fiber, under-eating, slow motility
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
A Q&A style episode today where I'm taking questions of all topics and giving some rapid-fire answers.Questions I answer:1. Do you just suggest that people do whatever cardio they want? What do you recommend and when?2. If I want to tone up, and I'm just starting a reverse diet, how do I go about lowering cardio if I am doing 5x a week?3. Is focusing on protein and calories enough to lose fat? Should I intentionally cut carbs?4. In a reverse diet but getting too full and struggling with digestive issues. How can I fix this?5. I am worried about going back to my old ways of labeling food good or bad which led me to binge if I have one cookie? I don't know how to stop labeling food good or bad?Have a question yourself? Drop it below or DM me on Instagram @elsie_siebergApply for 1:1 CoachingFind me on InstagramJoin the Whole Hearted Health Community
What does a healthy period even look like? In today's episode, we cover how to track your cycle, the phases of a healthy cycle, Basal Body Temp, low progesterone, PMS symptoms that aren't normal, and how to support balanced hormones naturally and that beautiful balance of estrogen and progesterone!
BONUS: The benefits of Castor Oil Packs, liver detoxification FTW!
Referenced episodes:
-Reverse Dieting: https://open.spotify.com/episode/1Jtuz6IPii0aTDtXYMMfMp?si=04b253b2b8e74370
-Your Body on Birth Control: https://open.spotify.com/episode/6gHPhk0FrU5fl0lqHuco5S?si=bccd6d4b849a480b
-What Happens When We Under Eat: https://open.spotify.com/episode/3miNMIbOmuHPoLC1VAdy2H?si=9ac8658cb7c044b5
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Biohacks I've been loving! In this episode, I break down both the WHAT and the WHY of some alternative treatments for health and the benefits I've experienced from each!
-Cold exposure/cryotherapy
-Heat/Sauna
-Red Light Therapy
-Sunshine
-Castor Oil Packs
-Coffee enemas
Hope you enjoy!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
How do you know if your lifestyle is supporting or hurting your metabolic health? -What is our metabolism and what makes up our TDEE?-The thyroid and stress connection-Signs of a slow metabolism-"Healthy" habits that are hurting your metabolism-LIFESTYLE CHANGES TO PROMOTE A HEALTHY METABOLISMApply for 1:1 CoachingFind me on InstagramJoin the Whole Hearted Health Community
Debunking some common myths and answering questions around CARBS and fat loss. Cutting carbs in an attempt to lose weight? You may be doing yourself a disservice in the long term!
We also discuss the many benefits of consuming carbs (even in a fat-loss phase)!
S/O CARBS
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Want to lose fat? Gain muscle? Become unrecognizable?
Let's get back to the not so basic, bulletproof ways to see physical change!
Links to other relevant podcasts:
-Episode 27: Binge eating, breaking bad habits, sacrifice to reach your goals, & neuroplasticity
Episode 26: Getting lean without counting calories
Connect with Coach Elsie!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Past client success story Sophie Bazzano shares her heart on all things eating disorders, spinal fusion/spinal disabilities, how training and hiring a coach saved her life, battling mental health, and so much more!
This episode is jam-packed with gold nuggets!
How to connect with Sophie:
Instagram:
https://www.instagram.com/scoliosis.soph/
1:1 coaching application:
https://onnacq7rkps.typeform.com/to/SZm1AbLS
About her/Her scoliosis journey: https://www.canva.com/design/DAE7dmPlWE8/DmKQAohowhviowsNXbWtRA/view?utm_content=DAE7dmPlWE8&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton
Connect with Coach Elsie!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
What do you need to give up to make progress?
Is leaving old habits behind keeping you STUCK in toxic cycles that you can't seem to shake? Does it feel impossible to make progress you can stick to long term?
We're chatting a little nerdy brain science today and how you can CHOOSE to make a change. Rewire your brain from bad habits and take back your control!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Don't want to track your macros but want to lose some body fat?
4 sneaky tips to make losing fat a BREEZE without the numbers, and even if you are a macro tracker these can help you adhere better to your plan without feeling deprived or restricted!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Balancing your blood sugar isn't just for people with diabetes!
Blood sugars effect on hormones, health, fat loss, and stress levels.
-What is blood sugar?
-Hypoglycemia and signs of low blood sugar
-How to manage your blood sugar with 6 tactical tips
-Effect of food volume on your hunger and fullness cues
-Whole food v processed carbs, meal timing & frequency for blood sugar, cortisol, caffeine, and more!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
The WORST advice and the reason you likely keep having to start over again is it your lack of discipline and motivation that stops you from being consistent. Or is it the plan in general?
What to do if you want to build a life and habits in your fitness journey that you can STICK to for good! HABIT STACKING!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Beating yourself up that the scale isn't moving very fast? It's likely you're making a lot of progress that you're overlooking. A few signs to watch out for that you're on the right track.
In this episode I discuss:
-Nonscale signs of progress and other metrics
-Pieces of biofeedback to look at, relationship with food, confidence, and progress pictures
-Avoiding comparison
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Update on the animal-based diet approach.
-A few PRACTICAL things that have helped me fine-tune
-Find what works for with ANY way of eating to help you feel your best!
-Eating routines
-Setting fat intake
-Meal timing & the effect on sleep and melatonin production
-Electrolytes and salt supplementation
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Issy Sullivan, 1:1 client, shares her story and perspective on topics from eating 1500 calories and seeing no change, binge eating, to getting off birth control, optimizing her gut health, and finding joy again all while enjoying the process!
We chat about Issy's experience working with Coach Elsie 1:1 for going on 11 months now (we've taken her through a reverse diet, maintenance, and cut) and various aspects of her journey:
-
How Issy stopped binge eating for good and can now keep 'trigger' foods in the house
-
Navigating the holidays/being around sweets when you have a history of bingeing
-
Her experience going off hormonal birth control with Elsie's support
-
Improving her gut health, eliminating bloat
-
Cultivating a positive mindset and enjoying the process for better progress
IG LIVE with more of Issy's story https://www.instagram.com/tv/CainLjQgnuj/?utm_source=ig_web_copy_link
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
This is not medical advice! Sharing 4 non-traditional, cost free, and very easy to implement gut health tips that have helped many of my clients improve digestion! Listen in for a few common root causes/symptoms of common gut issues we see today.Apply for 1:1 CoachingFind me on InstagramJoin the Whole Hearted Health Community
Stress is a progress KILLER. In this episode, we're discussing all about how to lower stress levels, what causes high cortisol and the effect on other bodily functions, and how to prevent/recover from high cortisol levels. We also discuss how to support healthy cortisol levels and get your body to respond to protocols again!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Red Light: https://emr-tek.com/discount/ELSIE90845 (Code Elsie20 saves you!)
1 question to ask yourself before you weigh yourself every day.
Why does the scale fluctuate? Can we minimize fluctuations?
What the scale IS and what is IS NOT.
Should you have a goal weight?
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
WHY do we need each macronutrient? For body composition AND health? And what truly matters more, calories or macros? Mistakes Elsie has made and dietary fat's effect on hormone health, blood sugar, digestion, etc. How to choose the best diet for YOU. We also touch on optimal sources for each macronutrient and protein supplementation.
This podcast is not medical advice.
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Are you getting enough sleep? Is cortisol killing your gains? Getting nerdy with some of the SCIENCE behind our circadian rhythm, what disrupts it, and how to optimize it for better physical progress!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Ever wonder what is ACTUALLY causing you gut issues, bloat, constipation?
So you waste money on supplements, greens, and keep doing all the 'healthy' things, yet symptoms just get worse?
Breaking down what NOT to do, how to improve your gut health and some common root causes!
Guest Grace Earnhardt and Elsie talk about their personal gut health journeys and common culprits from experience working with clients.
You can find Grace on Instagram here and listen to her podcast, You Can Want In One Hand, here!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
In today's episode we cover my experience transitioning to an animal-based diet, what IS animal-based eating, organ meats, what kind of carbohydrates I am preferring, why I avoid PUFA's and seed oils, if red meat is bad for you, defense chemicals in plants, what a FDOE looks like, how I handle eating animal-based while traveling, and more!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Studies referenced:
Linoleic acid and gut/metabolic health: https://pubmed.ncbi.nlm.nih.gov/30672576/
LDL cholesterol and heart disease risk: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/647239
Effect of Honey on biomarkers: https://pubmed.ncbi.nlm.nih.gov/15117561/
Metabolism and longevity: https://academic.oup.com/icb/article/50/5/808/639943?login=false
Contrasting meat nutrients and plant nutrients: https://www.frontiersin.org/articles/10.3389/fsufs.2020.555426/full
Are antioxidants all that matter/do we need them? https://aacrjournals.org/cebp/article/12/10/1016/253644/No-Effect-of-600-Grams-Fruit-and-Vegetables-Per
Covered in this episode: Does lifting heavier make us bulky? Are you training consistently but not seeing results? Growing your GLUTES. Bare minimum basics we need in a program and 3 tips to SKYROCKET results without spending any extra time in the gym!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Ever wondered if hormonal birth control is actually good for you, or if it may be the cause of your symptoms? Breaking down side effects, common misconceptions, what BC does and does NOT do, and alternative options!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Rapid-fire tips on how to optimize your environment & increase productivity for more success (and happiness) in business, fitness, and life!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Calorie deficits: Healthy or not? Chatting about longevity, things I've changed my stance on regarding calorie deficits, and where you should go (maintenance, deficit, or building muscle) based on current intake, body composition, and dieting history.
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Finding yourself in fight or flight constantly? Detached and not feeling like yourself? Deep diving into how to regulate your nervous system, why we get 'triggered', how to logically work through stress. Coping mechanisms vs regulating resources. 4 states of our nervous system, and how to get back to calm, relaxed, joy, and peace!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Lost as to knowing WHEN to eat, how much, and how often? Meal timing, meal sizes, and food volume. What matters? What approach should YOU take? What factors are going to affect what your full day of eating should look like? Pre and post-workout nutrition. Covering basics of all of the above!!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
Today, we're diving into how something SUPER SIMPLE can play a role in our muscle recovery, digestion, mental health, insulin sensitivity/blood sugar regulation, and more... WALKING! Should you set a step goal? Can walking contribute to overtraining? Are you walking TOO much? All covered in today's episode! Thanks for listening!Apply for 1:1 CoachingFind me on InstagramJoin the Whole Hearted Health Community
Is it emotional eating? If you're wanting to know where to start when it comes to being able to put the fork down and get back in touch with your body's hunger and fullness, the first step is to identify WHY we're overeating in the first place. In this episode, we deep dive into the different kinds of restriction and where to start FIRST when breaking the overeating cycle.
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
What eating approach is right for YOU and your goals? I'm filling you in on how and why I transitioned from tracking macros to intuitive eating- and the pros and cons of both when it comes to reaching goals, relationship with food, emotional/binge eating, and more! Build a balanced plate, honor your hunger and fullness, and find peace with your body and food again!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
My experience with toning up, losing body fat, weekend over-eating during a dieting phase (and why this happened), and how to lose body fat FOR GOOD and stop gaining all the weight back! Busting myths about cutting carbs, cardio, HIIT & workout classes, calorie deficits, and clean eating when it comes to fat loss, what really do you need to do? I break down the do's and don'ts of structuring your nutrition, training, and mindset when entering a fat loss phase and how to make it sustainable so you never have to diet again.
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
In this episode we are talking all things REVERSE DIETING
-What is a reverse diet?
-Who needs to go through one?
-Telltale signs you need to reverse
-Keys to success and what NOT to do
-How the process works, adjustments, and timeline
-How to deal with the scale during a reverse
-Mindset tips to CRUSH your reverse
AND MORE
If you're like THIS IS ME, head over to my IG (@elsie_sieberg) and dm me "Reverse Podcast" and we can chat about if you are a good fit for my Metabolic Reset program that has helped hundreds of women heal their metabolisms, find food freedom, and be PRIMED to cut and lose body fat in the future!
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community
In this episode: Digestive issues and metabolism- what causes your metabolism to slow down (metabolic adaptation), what are tell tale signs that that you metabolism HAS down-regulated from chronic dieting/under eating, some of the hormonal changes that occur, and what to do TO GET UNSTUCK, improve your physique and increase your metabolism to feel and look BETTER while eating more food!
Follow Me On Instagram
Apply for 1:1 Coaching
Join the Whole Hearted Health Community
Before we jump into all of the value that you're here for, I think it's important for you to have some insight into who you are hearing from. Listen in to learn a little bit about my personal health and wellness journey- the mess that has become my message.
From orthorexia, hypothalamic amenorrhea, mental health struggles, emotional eating, and more- to Holistic Health and Fitness coach, business owner, and YOUR biggest cheerleader in leading your healthiest and happiest life!
WORK WITH ME 1:1 for Nutrition, Training, Mindset: https://esieberg53.typeform.com/to/UfAGAXC3
Apply for 1:1 Coaching
Find me on Instagram
Join the Whole Hearted Health Community