The 4 Ms with Molly--Macros, Mindfulness, Movement, & Meditation: Recent Episodes
Molly
**On today's episode I am sitting down with Amy Wolff - A participant on Season 3 of The Biggest Loser, and she is sharing her story.
We talk through:**
- Her 100+ pound weight loss journey (she lost 40 pounds in 6 weeks on the show, then another 60 pounds before the season finale)
- What the experience was actually like - extreme dieting at 1,200 calories/day (with no private chefs!) and exercising 4-8 hours daily
- Her post-show experience: pregnancies, weight regain, eventually having gastric sleeve surgery, and currently using GLP-1 medications
How her perspective on weight and health have evolved from focusing on appearance to prioritizing her overall wellbeing
To watch Molly's FREE 45-Minute Masterclass: 3 Science Backed Tools for Sustainable Fat Loss, click HERE
To connect with Molly, click HERE
To subscribe to her weekly FREE Newsletter, click HERE
To submit your question for advice from Molly on the show click HERE
To connect with Dr. Marchetti, click HERE
On today's episode I am sitting down with Dr. Amy Beck, a Clinical Health Psychologist, and we are talking through:
- Navigating GLP-1 medications while rediscovering joy & pleasure beyond food
- How to explore and define your values
- How to align activities with your values
- Why it's important to screen for anxiety, depression, ADHD and more in weight management care
- The transformative question: how do your current symptoms impact your ability to fully show up in your day?
To watch Molly's FREE 45-Minute Masterclass: 3 Science Backed Tools for Sustainable Fat Loss, click HERE
To connect with Molly, click HERE
To subscribe to her weekly FREE Newsletter, click HERE
To submit your question for advice from Molly on the show click HERE
To connect with Dr. Amy Beck click HERE, advocacy for social connection with other folks living in larger bodies, click HERE, and to explore your values, click HERE
On today's episode I am sitting down with Dr. Basma Faris, an OBGYN and Culinary Medicine Specialist. We talk through:
- The Rotterdam criteria for PCOS diagnosis and why many women go undiagnosed
- How insulin resistance affects energy, cravings, and weight (even if you don't have PCOS)
- Why addressing insulin resistance is key to managing PCOS symptoms
- Practical nutrition strategies: increasing fiber, balancing meals, and working with your body's biology
- The role of Continuous Glucose Monitors in personalizing your approach to food
- Why weight loss isn't the sole focus - improving overall health and quality of life is paramount
- Building a comprehensive care team for hormonal health
- Sleep evaluation and its critical role in PCOS management
To watch Molly's FREE 45-Minute Masterclass: 3 Science Backed Tools for Sustainable Fat Loss, click HERETo connect with Molly, click HERE
To subscribe to her weekly FREE Newsletter, click HERE
To submit your question for advice from Molly on the show click HERE
To connect with Dr. Basma Faris, click HERE
On today's episode I am sitting down with Dr. Karl Nadolsky and Dr. Saltzman, two board certified endocrinologists. We talk through:
- Understanding cortisol: what it actually is and its essential functions in the body
- The appropriate use and interpretation of cortisol testing
- When cortisol levels are actually concerning vs. normal daily variations
- Clinical signs and symptoms that warrant cortisol testing or endocrinologist referral
- Be cautious about over-testing for cortisol without proper clinical suspicion
- What's really happening when you feel exhausted - why "Adrenal Fatigue" is not a clinical diagnosis
- Supporting healthy cortisol patterns naturally: evidence-based approaches
- Cortisol and its impact on weight loss
To watch Molly's FREE 45-Minute Masterclass: 3 Science Backed Tools for Sustainable Fat Loss, click HERETo connect with Molly, click HERE To subscribe to her weekly FREE Newsletter, click HERE To submit your question for advice from Molly on the show click HERE
**On today's episode I am sitting down with Dr. Daniella Marchetti, a clinical health psychologist specializing in behavioral sleep medicine.
We talk through:**
- The science behind “Tired and Wired”
- The truth about caffeine
- Why you can’t “catch up” on lost sleep
- What actually works for better sleep
- Sleep Supporting Nutrition
To watch Molly's FREE 45-Minute Masterclass: 3 Science Backed Tools for Sustainable Fat Loss, click HERE
To connect with Molly, click HERE
To subscribe to her weekly FREE Newsletter, click HERE
To submit your question for advice from Molly on the show click HERE
To connect with Dr. Marchetti, click HERE
**On today's episode I am sitting down with Dr. Lauren Colenso-Simple an expert in integrative physiology with a focus on female hormones on muscle adaptation to exercise. She has a background as a personal trainer and group fitness instructor who provides practical experience to complement her scientific expertise.
To watch Molly's FREE 45-Minute Masterclass: 3 Science Backed Tools for Sustainable Fat Loss, click HERE To connect with Molly, click HERE**
To subscribe to her weekly FREE Newsletter, click HERE
To submit your question for advice from Molly on the show click HERE
To connect with Dr. Lauren Colenso-Simple, click HERE
On today's episode I am sitting down with Amanda Jochum, Registered Dietitan, where we did a Q & A on the most common nutrition and lifestyle questions we get!
To watch Molly's FREE 45-Minute Masterclass: 3 Science Backed Tools for Sustainable Fat Loss, click HERE To connect with Molly, click HERE
To subscribe to her weekly FREE Newsletter, click HERE
To submit your question for advice from Molly on the show click HERE
On today's episode I am sitting down with Melissa Welch - a Home Organizer to give y’all her best tips and tools for decluttering, how to minimize your stuff, establish regular home reset routines, and so much more!
To watch Molly's FREE 45-Minute Masterclass: 3 Science Backed Tools for Sustainable Fat Loss, click HERETo connect with Molly, click HERE
To subscribe to her weekly FREE Newsletter, click HERE
To submit your question for advice from Molly on the show click HERE
To connect with Melissa, click HERE,
On today's episode I am sitting down solo to give you my best tips and tools for setting your macros (macornutrients for fat loss).
To connect with Molly, click HERE To subscribe to her weekly FREE Newsletter, click HERE To submit your question for advice from Molly on the show click HERE To watch Molly's FREE 45-Minute Masterclass: 3 Science Backed Tools for Sustainable Fat Loss, click HERE
On today's episode I am sitting down solo to give you my best tips and tools beyond looking at scale weight alone - you don't want to miss this one!
To access Molly's FREE 45-Minute 3 Steps to Sustainable Weight Loss Webinar, click HERE
To connect with Molly, click HERE To subscribe to her weekly FREE Newsletter, click HERE To submit your question for advice from Molly on the show click HERE
In today's solo episode, I'm diving into something I hear time and time again: why intuitive eating doesn't work for weight loss.
I get, and I know that intuitive eating isn't meant for weight loss, but I know a lot of women who have used it an attempt to change their relationship with food, and hope the weight loss comes along the way.
I'm here to dismantle and offer a different perspective on some of their principles.
To connect with Molly, click HERE To subscribe to her weekly FREE Newsletter, click HERE To submit your question for advice from Molly on the show click HERE
**On today's episode I am sitting down solo to give you a science-backed tool on how to work with cravings, be with them, and ultimately let them dissipate.
By the end of the episode, you will have a step-by-step framework to start your own cravings journal, and improve how you handle cravings.**
To connect with Molly, click HERE To subscribe to her weekly FREE Newsletter, click HERETo submit your question for advice from Molly on the show click HERE
On today's episode I am sitting down with Dr. Nina Crowley from Seca to discuss: body composition, weight management, muscle mass loss (with our without medications), perimenopause and the impacts of body composition, and so much more!
To connect with Molly, click HERE To subscribe to her weekly FREE Newsletter, click HERE To submit your question for advice from Molly on the show click HERE To connect with Nina, click HERE
On today's episode I am sitting down solo to give you my best tips and tools around not letting one meal that was slightly more indulgent go into a landslide of meals that don't actually nourish you.
By the end of the episode, you will have science backed tools related to behavior change, how to plan for relapses, and a new insight into urge surfing when a craving comes up!
To connect with Molly, click HERE To subscribe to her weekly FREE Newsletter, click HERETo submit your question for advice from Molly on the show click HERE
On today's episode I am sitting down solo to give you my best tips and tools for working with your hunger the week prior to your cycle!
By the end of the episode, you will understand the different phases of your cycle, and how they effect your hunger, metabolism, and satiety!
To connect with Molly, click HERE To submit your question for advice from Molly on the show click HEREEvidence-Based Article about Cycle & Metabolism
On today's episode I am sitting down solo to give you my best tips and tools for figuring out your protein targets, and then actually hitting them!
By the end of the episode, you will know exactly how to plan for, prep, and hit your protein targets in a balanced way!
To connect with Molly, click HERE To submit your question for advice from Molly on the show click HERE To grab the free protein target guide, click HERE
**On today's episode I am sitting down with Dr. Francavilla, a Board Certified Family Medicine Physician and a Diplomate of the American Board of Obesity Medicine!
We sat down to go through the current weight management medications - and spoiler alert: it's not all GLP-1s!**
To connect with Molly, click HERE To submit your question for advice from Molly on the show click HERE To connect with Dr. Francavilla, click HERE To listen to her podcast, click HERE
On today's episode I am sitting down with Rachel Tieymeyer from Thriving Home - a blog dedicated to freezer meal prep! If you've never done freezer meal prep (I certainly had not), she breaks down exactly how to do it, keeping it simple, and you can start with something as easy as doubling your taco meat, and freezing - then you have a quick weeknight meal!
To connect with Molly, click HERE To submit your question for advice from Molly on the show click HERE To connect with Rachel, click HERE
On today's episode I am sitting down with Erin Stoll [a personal stylist] of Style Thief Fashion to bring you this episode that will leave you inspired, give you practical tips and tools in your wardrobe, and most importantly: focusing on how you feel in your clothes instead of the size of jeans you put on.
To connect with Molly, click HERE To submit your question for advice from Molly on the show click HERE To connect with Erin, click HERE
On today's episode I am sitting down with Kelly Jones, a Registered Dietitian, to give y’all our best tips and tools for habit management in weight loss, how to fuel your workouts, adding carbs back in, the mental health aspect of weight loss, and how to handle emotional eating, and honestly so much more!
To connect with Molly, click HERE To submit your question for advice from Molly on the show click HERE To connect with Kelly, click HERE
On today’s podcast, we dove into:
- Keeping meal prep simple [simplicity is divinity]!
- Easy whole food-carbs to batch prep & keep on hand
- The staple herbs to keep on hand
- Eating as Nourishment
- Fats to keep on hand to cook with
- Fun spices & herbs to keep on hand
- Her favorite cooking blogs [and people] to find your inspiring recipes
- How to infuse energy into your food & prepping your environment
To connect with Molly, click HERE To submit your question for advice from Molly on the show click HERE
To connect with Whitney, click HERE
On today's episode I am sitting down with Jess from the Real Food RDs to give y’all our best tips and tools for meal prep, ways to make veggies taste good, build satisfying meals, and keep it simple!
To connect with Molly, click HERE To submit your question for advice from Molly on the show click HERE To connect with Jess, click HERE
Resources from The Real Food RDs:
- 6-Week Real Food Meal Plan (digital product: https://therealfoodrds.kit.com/products/6-week-real-food-menu)
- Free 2 Week Meal Plans (on our site: https://therealfooddietitians.com/category/free-meal-plans/)
- Cookbook (The Real Food Table -- available on Amazon: )
On today's episode I am sitting down solo to give you my best tips and tools for setting up your morning routine that will leave you feeling energized and empowered!
By the end of the episode, you will have 5+ science-backed tools on how to beat the voice in your head that says, "just hit snooze", and you'll be left feeling ready to conquer your day (no matter what sicknesses come your way)!
To connect with Molly, click HERE To submit your question for advice from Molly on the show click HERE
On today's episode I am sitting down solo to give you my best tips and tools for finding your activation energy even when you're not feeling motivated to workout.
To connect with Molly, click HERE
To submit your question for advice from Molly on the show click HERE
On today's episode I am sitting down solo to give you my best tips and tools for setting and actually achieving your workout goals.
By the end of the episode, you will have 7+ science-backed ideas on how to set your routine, and how to take action on it.
To connect with Molly, click HERE
To submit your question for advice from Molly on the show click HERE
On today's episode I am sitting down solo to share the exact components that:
- Make up your metabolism
- How to increase your metabolic rate (aka your calorie burn)
- What to focus on when it comes to nutrition & how you move your body
To connect with Molly, click HERE
Submit your question for advice from Dr. Molly on the show HERE!
On today's epsiode I am sitting down with guest expert Dr. Cassie Holmes - an award-winning teacher and researcher on time and happiness, and bestselling author of Happier Hour: How to Beat Distraction, Expand Your Time, and Focus on What Matters Most.
We chatted all about tangible actionable strategies for time audits, time crafting, and how to prioritize what truly matters to us in our day (even as busy working mamas)!
To apply for Nourished, click HERE
To connect with Molly, click HERE
To connect with Dr. Cassie Holmes, click HERE
On today's epsiode I am sitting down with Jackie Piasta, a Women's Health Board Certified Nurse Practitioner who specializes in menopause.
In today's episode, here's what we discuss:
- How do I know when I'm in perimenopause vs. menopause, and what can I do about it?
- Will I ever stop gaining weight?
- Will I stop feeling so anxious?
- Why do I have so much insomnia and what can I do about it?
To get on the waitlist for Nourished [Molly's 3-Month Nutrition + Lifestyle Group Coaching Program], Click HERE.
To connect with Molly, click HERE
To connect with Jackie, click HERE
On today's epsiode I am sitting down solo and talking about how to eat for the holidays!
If you want to enjoy all the goodies during the holidays - the homemade cookies, the cocktails, and the parties, then this episode is absolutely for you.
- I teach you exactly how to find your maintenance calories
- I teach you how to pick 2-3 non-negotiables to feel good in your body (as soon as today)!
- I teach you how to eat to feel amazing during the holidays and not restricted
I am deep diving these topics in my upcoming Masterclass - Merry Maintenance (if you can't make it live you will get the recording)!
To sign up for Merry Maintenance, click HERE
To get on the waitlist for Nourished, Click HERE
To connect with Molly, click HERE
On today's epsiode I am sitting down solo and answering the age old question: How many calories should I eat for weight loss? I go a bit into the nuance of how it's not all calorie in/calorie out - but we can get pretty close to targets, and then plug and play!
I talk all about what makes up your metabolism, how to find your maintenance calories, and how to plan a intentional deficit for weight + fat loss so you can feel amazing from the inside + out!
To use the Energy Expenditure Calculator, Click HERE! I do recommend switching the BMR formula to Harris-Benedict!
To get on the waitlist for Nourished, Click HERE.
To connect with Molly, click HERE
On today's episode I am sitting down with my current cohort of Nourished [my 3-month Nutrition + Lifestyle group coaching women] and Laura from @lolohomekitchen to break down meal prep! The episode is a little different as it blends a live bonus coaching call with Q + A, and real actionable strategies to apply to everyday life!
We talk all about having a meal prep system, inventory, organizing your shopping list, easy recipes, and how much protein you actually need to prep depending on your family size!
As the weather turns cooler this fall, I share my soup hacks, meal prep strategies, and how we stay on top of meal prep as a family of 6!
Plus, I share my favorite way to cook once, and eat (mostly) all week that I use with clients, too!
To get on the waitlist for Nourished, Click HERE.
To get Molly's weekly emails with tools, strategies, and tips, click HERE
To connect with Molly, click HERE
To connect with Laura, click HERE
On today's episode I am sitting down solo to tell you all about a method that has changed my life: Timecrafting!
If you find yourself saying, "I don't have the time," this podcast episode is absolutely for you, and has the potential to change your life just as it did mine.
Happier Hour
To connect with Molly, click HERE
I hope you enjoy this episode and if you do, please leave a review wherever you listen to podcasts! Huge thank you to every person who has left a review - appreciate you!
This week on The 4Ms with Molly (# 050 ), I teamed up with Dr. Diana Hill & we’re talking all about mindful eating, how to make peace with our body image, and re-imagining weight loss using our Values.
In this episode (# 50 ), we give you strategies for
- Mindful eating
- Identifying your Values & Taking Aligned Action
- How to get out of diet culture & find the middle ground
- How to find your grounding rituals
- How to check-in with your body throughout the need
- Identifying your hunger & fullness levels
- How to tend towards your anxiety without using food
About Dr. Diana Hill
Diana Hill, Ph.D. is a modern psychologist, mom, and co-author of ACT Daily Journal: Get unstuck and live fully with Acceptance and Commitment Therapy. She is the host of the podcast show Your LIfe in Process, blogs for Psychology Today, is on the clinical advisory board of Lightfully Behavioral Health, and is a guest teacher at InsightLA, Mindful Heart Programs, PESI and Praxis CE. Through her online teachings, executive coaching, and private therapy practice Diana encourages clients to let go of unhealthy striving and build psychological flexibility so that they can live more meaningful and fulfilling lives. Diana practices what she preaches in her daily life as a mom of two, homesteader, and yoga teacher. Go to drdianahill.com or her channels on Instagram, Facebook, Twitter, YouTube (@drdianahill) to get tools to build psychological flexibility into your daily life.
💚Modern psychologist, mom, psychological flexibility guide
🌎Strategies for values-rich living (embodied, aligned, content)
📘ACT Daily Journal out now Connect With Me:Schedule a free breakthrough session!@unsinkablemollynp Facebook GroupWebsite
Connect with Dr. Diana Hill:InstagramWebsite
This week on The 4Ms with Molly (# 047), I teamed up with Kristen Jensen, a Registered Dietitian & we’re talking all about weight loss & PCOS.
In this episode (# 47 ), we give you strategies on
➡️ What is PCOS, and what does it mean?
➡️ How can someone with PCOS successfully lose weight?
➡️ What other lifestyle interventions we can focus on to feel better (spoiler alert: it’s all about nutrition, exercise, and stress management)!
➡️ How to know if you are in a true weight loss plateau?
➡️ Losing weight without tracking
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
This week on The 4Ms with Molly (# 046 ), I teamed up with Katy Bandy, a licensed therapist, & we discussed some of my favorite topics:
- How you can pivot to mindfulness when all you want to do is eat all the doritos, chocolate, and booze
- A fancy term called “Dialectical Behavior Therapy” and how you can use it and apply it to your daily weight loss journey
- How to start a morning routine so that you’re more productive throughout the day AND shift the morning routine when it’s not working
- Why an evening routine is so important for your health and mental game
- How to let go of perfectionism, and find middle ground (this applies to life circumstances, weight loss, your job, your family -- everything)!
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
Connect With Me:Schedule a free breakthrough session!@unsinkablemollynp
Facebook GroupWebsite Connect with Katy:InstagramWebsite
This week on The 4Ms with Molly (# 045 ), I teamed up with Dr. Wendy O' Connor.
➡️ We discussed self-sabotage & how to stop it dead in its tracks.
➡️ We discussed rewriting our limiting beliefs so we can be aligned & live the life we want to.
➡️ We discussed the most powerful thing to do when overcoming self sabotage is to change our relationship to our thoughts.
➡️ We discussed how to write our own positive affirmations (spoiler alert: start with “I am” or “I will” statements).
➡️ We talked all about cultivating new behaviors even when we’ve fallen short 1,000 times by using things like our “why,” choosing to start again (hello growth mindset), getting accountable, and embracing the grit.
➡️ We chatted about why you shouldn’t rely on motivation (and it’s nice while we have it, like icing on the cake, but we can’t rely on it).
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
Connect With Me:
Schedule a free breakthrough session!
@unsinkablemollynp
Facebook Group
Website
Connect with Dr. Wendy:
Instagram
Website
This week on The 4Ms with Molly (# 044 ), I'm coming clean about my own personal weight loss struggles, but also giving you tangible, and actionable strategies to get right back to it with my 4Ms Principles.
And guess what, I ended up losing weight this week by applying my own principles.
In this episode (# 044 ), I give you strategies on macros, mindfulness, meditation, and movement.
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
Connect With Me:Schedule a free breakthrough session!@unsinkablemollynp
Facebook GroupWebsite
This week on The 4Ms with Molly (#043 ), I'm talking all about how you can have cake and pizza at your kid's birthday party - and still lose weight.
In this episode (# 043), I give you strategies on
- Mindfulness
- Mindset
- The inner chatter
- Being present when you eat
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
Connect With Me:Schedule a free breakthrough session!@unsinkablemollynpFacebook GroupWebsite
This week on The 4Ms with Molly (# 042), I am talking all about strength training with @MelVogel.
In this episode you will learn...
📕 Why less cardio and more strength training may help your overall health & fitness goals
📕 How to find a good balance for fat loss between cardio & strength workouts
📕 Why rest days are important, and how to plan them
📕 How the after (calorie) burn of strength training pays off - and why fat can’t live where muscle grows!
Connect With Me:Schedule a free breakthrough session!@unsinkablemollynp
Facebook GroupWebsite
Connect with Melissa:InstagramWebsite
This week on The 4Ms with Molly (# 041), I am talking all about how you can have a more indulgent weekend, and still get right back to what feels good and empowering without derailing your progress.
In this episode (# 041 ), I give you mindset shift strategies to...
- Recognize and become aware of eating for comfort or relief
- How to lean into your feelings instead of pushing them away
- Why you are ok, and you don't need food or alcohol to make you "better."
- Why emotional eating is a cyclical experience
- How to develop new habits instead of emotionally eating
- Why an attitude of willingness is everything in your journey
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
Connect With Me:Schedule a free breakthrough session!@unsinkablemollynp
Facebook GroupWebsite
This week on The 4Ms with Molly (# 40 ), I teamed up with Kaitlin Soule, a Cognitive Behavioral Therapist who specializes in treating anxiety for women & we’re talking all about:
- How to enjoy the sweets in moderation instead of bingeing them?
- What is self sabotage, and how can we recognize it?
- How to notice the big feelings under our emotional support food and how to feel our way through them instead of eating our way through them!
- Why is eating the easy way out of emotions, but in reality makes things harder for ourselves?
- Why are some mindfulness tools hard to access in the moment, and what can you do instead?
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
Connect With Me:Schedule a free breakthrough session!@unsinkablemollynp
Facebook GroupWebsite
**This week on The 4Ms (# 039), I'm talking in quick bites all about self-sabotage.
In this episode (# 039 ), I give you strategies to develop awareness around what self-sabotage + self evaluating thoughts are, how to recognize them, and how to rewrite the story and stay in alignment with yourself to lose weight for good.**
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
Connect With Me:Schedule a FREE Breakthrough Session!@unsinkablemollynpFacebook GroupWebsite
**This week on The 4Ms (# 038 ), I teamed up with Bee Creel & we’re talking all about limiting beliefs: what they are, and how we can go deeper into a practice of self-love around them to create new beliefs.
We also chatted about how we can come home to ourselves when we are stressed out with actionable tools.
We discussed meditation - how to start, develop, and make your own practice with ten minutes a day.
We did a deep dive into how we can stress less, and how we can improve our sleep
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.**
Connect With Me:@unsinkablemollynpFacebook GroupWebsite
Links Mentioned in the Episode:
Use the code "MOLLY" to access Bee's 31 day meditation series for FREE belowhttps://vimeo.com/ondemand/meditationchallenge
Connect with Bee!
Instagram: @beeyourhealthWebsite
Do low calorie diets really mess up your metabolism?
**This week on The 4Ms (#038 ), I teamed up with Angie Asche, Registered dietician & we’re talking all about fat loss.
We're covering topics like:**
- Do low calorie diets really mess up your metabolism?
- How do you optimize your metabolism?
- What's the real scoop on collagen -what is it, do we need it, and do you count it as a protein?
- What's your favorite way to find someone's calorie numbers for fat loss?
- Menopause and fat loss - why does it get harder as we get older?
**To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
Connect With Me:*@unsinkablemollynp* Facebook Group**Website
Links Mentioned in the Episode:Angie's Cookbook
Connect with Angie
Instagram: @eleatnutrition
Website: www.eleatnutrition.com
This week on The 4Ms with Molly ( episode # 036), I am bringing you a mindfulness meditation tool for eating.
In this episode (# 036), I give you a tool to use to practice mindful eating - with anything you'd like. It could be an apple, watermelon, yogurt, peanut butter cup, cake - whatever you want to work on eating more mindfully.
In this meditation, you’ll use your five basic senses: touch, sight, hearing, smell, and taste. And, you’ll slow down enough to actually taste your food, and get really present with it.
You will get to hone in on where your satisfaction level lies - is it bite four, eight, or ten? This is your own intuitive experience, and you get to decide.
The best part of eating with your senses is that you are slowing down the pace of your eating. When you sit down, feet on the floor, feel grounded, and can give some gratitude towards your food you are coming into the present moment and you are connecting your food and your body in a very meaningful way.
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
Connect With Me:@unsinkablemollynpFacebook GroupWebsite
**This week on The 4Ms (#035 ), I teamed up with Stephanie Morgyn & we’re talking all about mindfulness, intuition, and questions to ask ourselves before we take a bite!
In this episode (#035), we give you tools you can use to tune in to your hunger/fullness levels, develop a mindful eating practice, tools we can use when we are stuck in a rumination loop, and how we can teach our kids mindfulness practices (spoiler: she has a great spider man mindfulness tool to use with our little ones!**
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
Connect With Me:@unsinkablemollynp Facebook GroupWebsite
Links Mentioned in the Episode:The Everyday Mindfulness Program
Connect with Stephanie:InstagramFacebookWebsite You TubeTwitterPinterest
Are you wondering how to beat your period cravings?
Maybe you don't have to "beat" them.
Maybe you have to learn to flow with them (pun was not intended, but here we are), and maybe eating a bit more of food is the answer (depending on which phase of your cycle your in).
On today's episode of The 4Ms with Molly, I'm giving you the low down on the 2 phases of your period, how you can plan to fuel your performance based upon this, and how it directly applies to your nutrition.
Spoiler alert: you need different amounts of calories during different phases of your cycle!
Connect With Me:@unsinkablemollynpFacebook GroupWebsite
Links Mentioned in the Episode:Omni TDEE Calculator
Dr. Kayla Ives is a Pelvic Floor Physical Therapist, local to Omaha, who helps women with pelvic floor training.
In this episode, we’re talking about all things pelvic health - sneezing + peeing, running + peeing + pain with sex, constipation, and more! We dive in, and define what pelvic floor physical therapy is, and who it is for.
We also discuss the four main functions of the pelvic floor: support, stability (part of the core muscles), sphincter, and sexual. While all these are part of the pelvic floor and affect it’s functioning - these can also become dysfunctional.
We discuss what actually happens when you experience incontinence, and how there is essentially a pressure breakdown in the system and your bladder is the weakest link. Furthermore, Dr. Kayla teaches us, “The amount of pressure you create is greater than the amount your body can handle.”
Last but not least - she teaches us why Kegels aren’t enough (who knew)?! She teaches us how our bodies never do a Kegel by themselves, they only work part of the system, most women do them wrong, and most of the time symptoms are not related to the weakness itself.
**Get ready for a Q and A Episode - # 032! A new episode dropped this morning for The 4Ms with Molly - Macros, Mindfulness, Meditation, and Movement!
In this week's episode (#032), Dr. Molly Lupo answers your questions!
You do NOT want to miss this episode!
Q and As answered...**
- How to feed the family with one meal, and have everyone be happy?
- Which foods are the best for weight loss?
- How to fuel for workouts - when you work out daily?
- How to embrace health and eating for life?
Connect With Me:@unsinkablemollynpFacebook GroupWebsite
This week on The 4Ms (# 031 ), I'm talking all about negative self talk and why it doesn't serve you.
In this episode (# 031 ), I give you strategies on:
- Why our brains are prone to negativity
- How we can recognize the patterns, and change them.
- How we can care for ourselves with self-compassion and empathy
- Why most weight loss programs come from a place of dislike
- How to approach behavior change with purpose
- How to engage in activities that matter to you
- Why picking the thing that is worth your time and you find meaning in - regardless of how you feel - can be an act of self-compassion.
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
Connect With Me:
@unsinkablemollynp
Facebook Group
Website
This week on The 4Ms (# 030 ), I teamed up with EC Synkowski and we’re talking all about:
- The 800 gram fruits and veggie challenge - what it is, how to do it, and how to put it into practice.
- Potatoes, corn, olives, and beans all count in the 800 gram challenge!
- Food Sensitivity Tests: her thoughts, why they may not be the most validated or useful test, how our immune system works, and why the food sensitivity tests are really more of a measure of what you've recently eaten, and why they can actually make you develop neuroses around real foods that are likely not the problem.
- How to eat enough protein a day, where to start, and how to break it up.
- Muscle Mass: when do we start to lose muscle mass and organ capacity? Why we don't need as many calories as we age, why we have to get tighter on our diets as we get older, and why it's important to keep doing the strength based workouts to build muscle as we age.
- Habits: Questions to ask yourself to actually get real behavior change, and how to make an impactful difference in your own life?
- We answer the question: Should we eat the calories back from our workouts?
- Her thoughts on why weight isn't connected with your value as a human being, and why if we believe that fasting blood glucose is a health indicator - the weight is no different.
Connect with me:
@unsinkablemollynp
Facebook Group
Website
Connect with EC:
Website: https://optimizemenutrition.com/
Facebook: https://www.facebook.com/optimizemenutrition
Instagram: https://www.instagram.com/optimizemenutrition/
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
This week on The 4Ms (# 029 ), I teamed up with Claire Bidwell Smith (grief therapist and author), and we talked about grief + strategies to get you through your hardest days.
**In this episode (# 029 ), we talked about...
- Claire's story of losing both of her parents to cancer, her journey into motherhood, her journey through grief, becoming a grief therapist, and authoring three books through it all.
- We discussed how grief ebbs and flows throughout all of our lives, and ways to sift through it.
- Her journaling techniques, prompts, and where to start with stream of conscious writing. - Her mindfulness practices she uses every day.
- How writing letters to loved ones who have passed (or writing a letter to anything you are grieving) can be a healing experience.**
Connect With Me:@unsinkablemollynp Facebook GroupWebsite
Connect with Claire Bidwell-Smith:InstagramWebsite
**This week on The 4Ms (# 028 ), I'm talking all about ending black and white thinking.
- It's letting go of the all or nothing mindset
- It's learning how to show up imperfectly and still get results
- It's learning how to talk to yourself when you have a "slip up."
- It's learning how to catch and redirect your thoughts and feelings so you can tolerate the uncomfortable feelings.
- It's learning that your weight, progress, etc. have no correlation on the fact that you will still face uncomfortable emotions, and it's about finding a way to entangle yourself with the emotion instead of trying to willpower your way out of it.**
Connect With Me:@unsinkablemollynp Facebook GroupWebsite
This week on The 4Ms (#027), I teamed up with Elia from @Feedyoursister & we’re talking all about meal prep made easy!
**In this episode (# 027 ), we give you strategies on:
- Saving money on groceries
- Her favorite quick and easy meals
- Her favorite methods to meal prep
- Her framework for how she thinks about meal prep
And, so much more!**
Looking to sign up for #MoreThanMacros? Click here! Doors close April 8th!
Connect With Me:@unsinkablemollynp
Facebook Group
Website
Links Mentioned in the Episode:
Poached Shredded Chicken
Spicy Shrimp Salad
Miso Maple Chicken
Miso Maple Salmon
Connect with Elia:Instagram
Website
Emily is a busy mama, works two jobs, and came to looking for a sustainable way to lose weight, develop mindfulness practices, and find a more balanced way to live.
We are chatting about where she was at (drive thru coffee every morning, skipping breakfast, etc), what she started incorporating every week to make small, yet, impactful changes to habits and her own patterns with eating, and how she ended up losing the weight - and while that was a perk, what really helped her was diving into the mindfulness practices.
In this episode (# 026 ), we give you strategies for
❇️ Meal Prep
❇️ Her favorite on-the-go snacks
❇️ How she met her protein needs
❇️ How she used journaling as an outlet for difficult emotions instead of eating them
❇️ How she incorporated self-care into her daily routine
And, so much more!
Use the code: SPRING20 to save 20% off More Than Macros
Sign up HERE!
**Want to win a scholarship to #MoreThanMacros and #Plan.Prep.Plate? Click here to enter!
This week on The 4Ms with Molly (# 025), I teamed up with Katie DeSantis, owner of Vitality Bowls& we’re talking all about her favorite smoothie, a framework for a fool-proof way to make a smoothie, juicing vs. smoothies, spring time smoothie flavors, and her favorite pairings with smoothies to keep us satisfied and full!
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
Connect With Me:
@unsinkablemollynp Facebook Group
Website
Links Mentioned in the Episode:
Vitality Bowls Omaha
Connect with Katie/Vitality Bowls:
Instagram
Facebook
This week on The 4Ms (# 024 ), I'm talking about self-sabotage and emotional eating.
**In this episode (#024 ), I give you a tool you can use wherever you are to pause, incorporate identify your triggers, thoughts, and responses while developing a more mindful practice around food.
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.**
Connect With Me:@unsinkablemollynpFacebook GroupWebsite
This week on The 4Ms (# 023 ), I teamed up with Lindsey Raikes & we’re talking all about motherhood, what the heck to make for dinner, and owning a business.
In this episode (# 023 ), we discussed how to manage your time as a busy working mom, meal prep, taking care of ourselves, and how owning a business translated to motherhood + the systems and structures Lindsey has in place.
Lindsey starts off by telling me about how she lives by her Outlook calendar! She tells me all appointments, meetings, activities both business and personal go on it. She references at the end of the week for the following week so she can set a game plan going into the week. Even though she has a schedule, life happens and being flexible is important to her. She tries to always keep that in mind. Once she picks up her littles she's offline until they go to bed.
She shares with us her meal prep tips including keeping a "meal starter" items on hand. This of course includes Raikes Beef Co. prepared proteins like pulled beef, chopped brisket and chicken along with soups. They are homemade without added preservatives. A few other staples include cauliflower gnocchi, frozen brown rice and frozen cauliflower rice.
**She makes sure to carve out time for herself by getting a pedicure or taking an essential oil Epsom salt bath once her littles go to bed. She feels like something as simple as taking her daily vitamins to keep her healthy can feel like self-care, too. Since the start of COVID she started showering at night, and founds he was saving a lot of time in the morning. Her nightly shower has become her “me” time. She notes that we all know mornings with littles are chaotic, and this has really helped her!
Her favorite recipe is Korean Ground Beef with cauliflower rice.
Her favorite book is "Where'd you go Bearnadette?"
Her favorite mindfulness activity is taking an Epsom salt bath.
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.**
Connect With Me:InstagramFacebook GroupWebsite
Links Mentioned in the Episode:Raikes Beef Co Connect with Lindsey:Raikes Beef Co Instagram
Today on The 4Ms with Molly, I’m answering some frequent questions I get asked! So, tune in as I answer the following questions…
- What my favorite smoothie recipe is, and my thoughts on if you can make it the night prior?
- My best advice for when you have hit a plateau?
- Where to start with nutrition?
- How do you get enough protein grams?
- How to use setbacks as motivation
Here is my favorite smoothie recipe:
- Acai Berry Puree (these are the kind I use)
- Frozen strawberries (50 grams)
- Frozen blueberries (50 grams)
- Frozen raspberries (50 grams)
- Banana (fresh or frozen cut in chunks)
- Almond Milk or Water (1-2 c to 1 cup depending on the thickness you like)!
- 1 scoop protein powder
**Blend all together!
Connect With Me:*@unsinkablemollynp* Facebook Group**Website
Cheryl Hoover lives in Charlotte, North Carolina, is a Mom of 2, a registered pharmacist, Cancer survivor, cook and certified in plant based nutrition.
**She believes that the food you eat can either help your body fight disease or contribute to the disease. Her goal is to have you embrace the opportunity you have to nourish your body with every bite.
We discussed what a whole-foods plant based (WFPB) diet is, how to transition to a WFPB diet, how eating a WFPB affects your clarity, and her favorite protein sources.**
To start off with, we defined a WFPB diet. A WFPB diet is based on plants and grains that are in their most natural state. In other words a true WFPB diet would allow olives but not olive oil. As it turns out this means that most of your plate will be WFPB because that is where all the nutrients are that we need to be healthy.
We also discussed how to transition to a WFPB diet. Cheryl advised us to take it slow, and set ourselves up for success. She suggests shopping the perimeter of the grocery store, trying a meatless Monday, or just one meatless meal a week. Do the best you can, and know that each day is a new start.
We talked about how a WFPB is void of chemicals and manmade ingredients, and how when you transition to eating more plants you will feel and see all aspects of your health improve including your mental clarity and mood.
**Her favorite protein sources are lentils (the red kind), beans, nuts, and seeds.
Links mentioned in this episode:
- Pharmacy In Your Kitchen - Cheryl Hoover on Instagram - Healthy Living for A Sharper Mind - Eat To Beat Disease**
This week on The 4Ms with Molly (#020) I am talking all about how to get started with Macros and Breastfeeding.
In this episode (#020) of The 4Ms with Molly, I am going over:
- When is a good time to start with Macros and Nursing your baby?
- How many calories should I be eating?
- What to set your Macro Percentages at with Nursing?
- How to find your deficit calories without losing your supply?
- What to do when you hit a plateau?
- How do your calories adjust when the baby starts eating off the table?
- My favorite go-to breakfast for maintaining your supply and staying full throughout the morning.
When you are nursing a baby, whether this is your first or your third, the same principles apply. On average, a Nursing Mama needs 300-500 extra calories to maintain their supply. I am outlining on this week’s podcast exactly how to find your sweet spot to lose fat and maintain your supply while preserving your muscle.
Connect With Me:@unsinkablemollynpFacebook GroupWebsite
This week on The 4Ms (#19), I teamed up with Dr. Paula Freedman & we’re talking all about self-compassion, mindfulness, ACT techniques, and Health at Every Size.
Dr. Paula Freedman is a Clinical Psychologist and Certified Intuitive Eating Counselor in Chicago. She owns her own practice called HumanKind Psychological Services, and she provides psychotherapy, educational resources, supervision and consultation. She specializes in anxiety-related disorders, eating disorders and disordered eating, and addictive and compulsive behaviors.
We discussed mindfulness practices, and Dr. Freedman thinks of mindfulness practices as things we do every day, like taking a shower or brushing our teeth or eating or breathing! She says we are so used to operating on autopilot that we don’t pay attention to all of the nuance and sensations involved in our moment-to-moment experiences. She feels like those experiences are not mundane if we’re truly engaged with them without judgment. Going for a walk, or cooking and eating a meal, or laying in bed at night becomes so rich and rewarding when you do it all mindfully.
We discussed self-compassion practices. There are a few main questions that she finds really guides people to connect to self-compassion. Where did I learn to believe these things/ tell myself these things? What would be different for me if I believed something else? What would I think about (or say to) a loved one who felt the way I’m feeling right now? Hint: if you’d feel like a jerk for saying it about a small child, or your best friend, it’s probably a cruel and dismissive thing to say to yourself, too! Another way to have this really hit home is to have people look at a photo of themselves as a young child- maybe age 2 or 3- and notice what they feel if they say the mean things they’ve been directing at themselves to that little kid. It’s harder to consider yourself the exception (as in, other people deserve compassion but I don’t) when you’re face to face with an innocent little child- and then you realize, that child is YOU, and that inner child is still there and still deserves kindness.
And the 2 biggest questions to get in the habit of asking for cultivating self-compassion: What am I FEELING? And what do I NEED?
We talked about diet culture. Dr. Freedman talks about how her health improved now that she is not spending so much time stressed about her body, and the weight science research confirms this. People who live the longest and have the best quality of life are those who have peaceful relationships with food, don’t limit or restrict themselves on any food, and have strong relationships and a strong sense of community. As a society, we don’t give nearly enough importance to those social and emotional factors when it comes to health outcomes.
We dive into the higher self, tools for when we get anxious around food, ACT tools to put into practice, and health behaviors + habit science.
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
Connect With Me:
Instagram: @unsinkablemollynp
Facebook Group
Website
Connect With
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Facebook:
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This week on The 4Ms (# 018 ) I am bringing you a solo episode where I talk to you all about the basics of macronutrients.
First up, is protein!
Protein is what is going to keep you full and satiated above everything else. It’s found literally all throughout your body in muscle, bone, hair, and most of your other tissues. It helps in building and retaining your lean muscle. Protein is made up of around 20 amino acids, and our body uses them, and breaks them down in digestion.
For example, one of the amino acids is Tryptophan which produces Serotonin (a neurotransmitter largely responsible for feelings of happiness and wellbeing). This is why and how food affects everything...especially the way you feel!
**Protein has the highest thermic effect of food. Different foods require different energy to be processed and digested. Foods highest in protein and fiber burn more energy (or calories) compared to processed foods.
Protein comes in at 4 calories per gram. The overall recommendation for protein intake is around 0.7-1 gram per pound of body weight. You can set this in @myfitness pal to 30% (another way to do it).**
**Now, let's talk about Carbs!
Carbohydrates are the main energy source for your brain and central nervous system. Carbohydrates are what are recommended before and after you workout because they are going to give you that energy boost (and hopefully perform better in your workouts).**
Carbohydrates also come in at 4 calories per gram. They are made up of sugars, starches, and fibers. Carbs are found in vegetables, legumes, grains, fruits, bagels, bread, oatmeal and also the refined/processed stuff (cookies, cake, chips, etc.)
Carbohydrates are not bad. And, honestly, I know the next question is about Keto. The short answer is yes, your body can live without carbohydrates. And, something I’d like you to ponder is: do you think you can sustainably do keto?
If you are doing Keto, it is typically 20-50 grams of carbohydrates a day. If you want to eat a cinnamon roll, the carbs weigh in around 48 grams for one.
My entire philosophy around food is that you want a sustainable way to be around it.
**For me, I’m not missing out on cinnamon rolls every once in a while with my kids.
Whenever I completely restrict, I can guarantee I will completely binge.**
My carbohydrate grams are set to 232 grams a day. Yes, I still lose weight when I eat that much.
**Aim to have your carbohydrate grams around 30-40% of your total intake.
Finally, let's talk about Fat!**
Fat is the third macronutrient and it's a satisfier.
Have you ever noticed when you put cream in your coffee, you get full? Fat comes in at 9 calories/gram, and your body needs fat for energy regulation, hormone production, nutrient absorption, and to help your body maintain its temperature.
Aim to have you fat grams be 30-40% of your total intake.
Want to win access to my 45 minute workshop: Macros 101 for you and a friend? Join my Facebook group Macros and Mindset for Moms and invite your friends to join, too. Each person who joins from your invite counts as an entry! I'll be picking the winner on Galentine's Day (Feb 13th!).
Connect With Me:@unsinkablemollynp Facebook GroupWebsite
**This week on The 4Ms (# 017), I teamed up with Misty Lynch who is a certified financial planner, investment advisor, and certified life coach at Beck Bode, wife, and mom of two.
In this episode (# 017 ), we talk about:
- Misty's one year spending freeze where she had a one-click shopping habit that increased when she was up all night with her infant, busy with her job, and her 2 yr old. She saw an article about a no spend month someone did and knew she could do it for a year. She decided she had enough and decided to try it, and wrote a blog about it.
-
Why it is so easy to spend money on some things and not on other things! Misty shares her thought on how we all have things we think are worth it, and things we think are ridiculous. We are quick to judge other people. Think about what you love to spend money on and make room for that in your budget.
-
People splurge, and call it self-care. But, it’s not self care if it sabotages your budget. Self care does not have to be expensive. Women tend to need to justify everything they do because we aren’t usually comfortable with money or spending it on ourselves. When I want a $15 glass of wine I buy it and don’t feel the need to call it “self care." Women are allowed to want things. Men do not do this. Self care is managing your time, your money and your mind so you can handle life better.
-
How to be more mindful with spending? Slow down, and make it a tiny bit harder - it has never been easier to spend money. Look at what you are spending on, and think about what you want to focus on and spend accordingly. People change and you may spend a lot on things you don’t care about - that can be better used elsewhere.
-
Thoughts on prenuptial agreement for second marriage? Marriage is beautiful and romantic but it is also a business partnership. If you have assets that are yours and you want to protect them - in a first or second marriage you need to have this conversation. Taxes, health insurance, retirement accounts, student loan payments etc. all become impacted when you change your marital status - if you can treat each other well before marriage with this stuff it will help the “partnership”. Third parties can help if it is too awkward.**
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
Sign up for Molly’s weekly newsletter here! Schedule a free 30 minute nutrition consult with Molly here! Follow Molly on Instagram here! Find Molly' website here!
You can find our guest, Misty Lynch (she/her):https://www.facebook.com/mistylynchcfphttps://www.linkedin.com/in/mistylynch/https://www.instagram.com/mistylynchcfp https://www.twitter.com/mistylynchcfp
https://mistylynch.com/Budget Checklist: https://mailchi.mp/b634e8c7e08f/mistybudgetchecklist
What is Intermittent Fasting?
- The definition of Intermittent Fasting: taking intentional breaks from eating. What are ways to Intermittent Fast?
- 16:8 Method: Restrict intake for 8 hours, and fast for 16. Example: eat 11 am to 7 pm.
- Eat-Stop-Eat: Fasting for 24 hours, 1-2 times a week.
- 5:2. You consume 500-600 calories on two non-consecutive days of the week, and eat normally the other 5 days.
How does Human Metabolism work?
- Glucose (or sugar) is the primary energy source for most of your tissues/cells throughout the day
- Fatty acids represent an alternative fuel source for organs that are metabolically active like muscle, liver, brain, and rise overnight while you are sleeping (/fasting).
The Cycle Of Intermittent Fasting
EAT
- Hour 0
- Food Consumption
FED STATE
- Hour 3
- In the fed state, your glucose (blood sugar rises), and your pancreas secretes insulin to accomodate for the blood sugar spike.
- In this state, your body stops breaking down fat to release fatty acids.
- It breaks down glucose, and this is where you get your energy from.
- If there is excess caloric intake, it is stored as fatty acid in the body
THE POST ABSORPTIVE STATE
- Hour 18
- AKA “early fasting state”
- The insulin secretion has decreased, leading to gluconeogenesis (instead of breaking down sugar from carbs, breaking down sugar from fat and protein).
- Increases the breakdown of fatty acids
THE FASTING STATE
- Hours 36-48
- Insulin secretion is down
- Metabolism shifts to breaking down Fatty acids and Ketones as fuel
- Lipolysis (breaking down of fats increase)
- Increase glucagon (counteracts insulin, by stimulating the liver to increase glucose production, and increase blood glucose levels).
> 48 HOURS OF FASTING
- Decreased insulin
- Releases Fatty Acids
So, what do we know?
- Nearly all IF studies have resulted in some degree of weight loss, ranging from 2.5-9.9% of fat loss
- Animal studies found a decrease in serum glucose or blood sugar and insulin
- The human trials showed stable or decreased fasting insulin, with no change in fasting blood sugar
- Animal models show IF to be beneficial for weight, body composition, cardiovascular biomarkers, and aging, decrease inflammation, and promote longevity
- The studies vary on their definition of IF, protocol, and duration of fasts.
Questions to ask yourself?
- Can you maintain this?
Take-Aways
- Research is not robust enough to suggest IF to patients as a standard of care
- Best recommended to people who are able to avoid overeating following a fasting period
- Americans prefer highly palatable, calorically dense foods!
- Trials ongoing on cancer, alzheimers, diabetes, and longevity
This week on The 4Ms (#015), I teamed up with Mary Purdy, Registered Dietician & we’re talking all about:
- Sustainable goals
- Behavior change
- Building healthy habits
- The power of your "why."
- Little improvements and why they matter
- Digging into your values to motivate you
- Why it's so powerful to make your own decisions about your behavior change
- Shifting our mindsets from scarcity to abundance
- How to add food in, instead of take it away
- How to add more plant-based foods in
- Favorite quick and easy meals for the busy mom
- Reducing the carbon food print by adding plants!
- Focusing on evaluating where you are at, and asking yourself the question, "What do I think I could add in or change that I would actually do?" To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
Molly's Website: click here Follow Molly on Instagram here! You can find our guest, Mary Purdy @marypurdyrd
You can find her website, here!
Sign up for Molly's 8 week course #MoreThanMacros here!
This week on The 4Ms (# 014 ), I am bringing you a solo episode where we talk all about how to create your own Wellness Vision!
In this episode (# 014 ), I give you strategies to
- Curate your Wellness Vision
- Find your "why"
- Discuss internal vs. external motivation
- Setting 3 month S.M.A.R.T. goals
- Setting Weekly S.M.A.R.T. goals
- Putting it all together!
Sign up for Molly’s weekly newsletter here!
Find Molly's website here!
Follow Molly on Instagram @unsinkablemollynp
This week on The 4Ms (#013 ), I teamed up with Kim Schlag & we’re talking all about menopause, macros, strength training, juggling it all, meal prep, & more!
In this episode (#013 ), we give you strategies for:
- macros throughout menopause
- how to get enough protein in?
- meal prep ideas
- where to start with strength training
- juggling it all as a busy mom!
Sign up for Molly’s weekly newsletter here!
Schedule a free 30 minute nutrition consult with Molly here!
Follow Molly on Instagram here!
Mentions in the episode:Kim Schlag Youtube Strength WorkoutsKim Schlag Website Kimg Schlag Instagram: kimschlagfitness
GET ON THE WAITLIST (and get a chance to win the scholarship) FOR #MORETHANMACROS HERE!
This week on The 4Ms (# 012 ), I'm talking all about macros, and how to get started with them!
**In this episode (# 012 ), I give you strategies on:
- baby steps to macro counting
- why understanding your total daily energy expenditure is key (these are your maintenance calories)
- describing what a "macro" is
- how to track your food in @myfitnesspal
- how to prep food to be successful with macros
- how to track alcohol
- when to adjust macros
Sign up for Molly’s weekly newsletter here!**
Schedule a free 30 minute nutrition consult with Molly here!
Follow Molly on Instagram here!
This week on The 4Ms (# 011), I teamed up with Melanie Lippman, Image Consultant & Personal Branding expert. We’re talking all about style, getting dressed in the morning, and feeling like our best selves.
In this episode (# 011 ), we give you strategies to
- Where to start with your closet when it's full, and you still don't know what to wear.
- Dressing for different body types
- What basics we need in our wardrobe
- What shoes to pair with skinny jeans?
- Her favorite stores
- How to find "our colors."
Sign up for Molly’s weekly newsletter here!
Schedule a free 30 minute nutrition consult with Molly here!
Follow Molly on Instagram here!
Mentions in the episode:
Schedule a free 30 minute consult with Melanie here: https://app.acuityscheduling.com/schedule.php?owner=16300056&calendarID=2388240
You can find our guest, Melanie Lippman on Instagram @melanielippman
You can find her website, here!
This week on The 4Ms (#010 ), I am doing a solo episode talking all about foods that are tempting, how to track while being a working mom, and stress eating.
**In this episode (#010 ), I give you strategies to
- meal prep
- make meal kits
- mindfulness exercises
- water intake suggestions
- how to know how much protein & plants to eat
- emotional eating
Sign up for Molly’s weekly newsletter here!**
Schedule a free 30 minute nutrition consult with Molly here!
Follow Molly on Instagram here!
Sign up for Molly’s weekly newsletter here!
Schedule a free 30 minute nutrition consult with Molly here!
Follow Molly on Instagram here!
Mentions in the episode: Omaha Soup Company (@ your local Hy-Vee)!
**This week on The 4Ms (#008), I teamed up with Allison Tenney & we’re talking all about:
- our mindsets as athletes
- tapping into presence
- meditation practices
- learning to pause, & check in with yourself, instead of checking out
- discovering that we can't do it all-- pick 1-2 things to focus on at a time.
Sign up for Molly’s weekly newsletter here! Schedule a free 30 minute nutrition consult with Molly here! Follow Molly on Instagram here! Find Allison on Instagram @allisotenney
Her website is here!**
**This week on The 4Ms (# 007 ), I teamed up with Laura Gaston, Registered Dietician & we’re talking all about reverse dieting, how to do it, when to do it, who should do it, habits, & other things to focus on over the holidays than your calorie intake!
Sign up for Molly’s weekly newsletter here!**
Schedule a free 30 minute nutrition consult with Molly here!
Follow Molly on Instagram here!
Mentions in the episode: Laura's Facebook Group, click HERE You can find Laura on Instagram @busygalnutrition
In this episode of The 4 Ms with Molly, Coach Meg joins us & gives us a unique perspective on self-sabotage-- the why we do it, how we can confront it, & how we can rise above!
We discuss:
- self sabotage
- a workbook to work through it
- easy food prep ideas
- how we can call on our higher selves
& so much more!
Sign up for Molly’s weekly newsletter here!
Schedule a free 30 minute nutrition consult with Molly here!
Follow Molly on Instagram here!
Mentions in the episode: Meg’s Breakthrough Kit!
You can find our guest, Meg Church on Instagram @megchurchllc
You can find her website, here!
In this episode, Chelsea answers the questions:
- How do you not make 8 different meals for your family?
- I have one kid who eats everything, one who doesn't want to eat, one who eats like a child & one who overeats-- how do I find balance?
- Kids are always a little lispy when they first learn to talk. At what point is a lisp a problem that needs an intervention?
- How can I get my 3 & 5 y.o. to listen & stop misbehaving?
- What insights do you have for extremely picky eaters with sensory processing disorders?
- How to make a social story for behavior
Link to yoga mat:
Link to social stories:
You can find Chelsea here:
Instagram @linguallc
Website: HERE
Chelsea's fave acupressure mat: here
Chelsea's fave book : https://www.thelittleprince.com/
Social story examples: http://www.kansasasd.com/downloads/narratives/Bike%20Rules.pdf
Outline of social stories: https://www.yourtherapysource.com/blog1/2017/11/18/write-social-story-visual-supports/
You can find Molly (your host) here:https://www.instagram.com/unsinkablemollynp/ You can book a free 30 minute nutrition consult here: https://calendly.com/lupowellbeing/coaching-check-ins You can join Molly’s free facebook group--Macros & Mindset for Moms here: https://www.facebook.com/groups/636610290386839/
This week on the 4Ms (episode #4), Alison Bickel (certified running & fitness coach) joins me to answer our fitness questions!
We talked about:
- Best quick workouts for the tired mom
- How to get consistent (& why it’s the key to success)
- How to fuel for your workout
- Using awareness as a tool if you are intermittent fasting & working out
- How often to alternate cardio & strength + stressor workouts
- Best way to start exercising (if you are starting at ground zero).
You can find Alison here:
Instagram: https://www.instagram.com/alison_bickel/
Team Compete on Facebook: https://www.facebook.com/teamcompete
Team compete on Instagram: https://www.instagram.com/team_compete/
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You can find Molly (your host) here: https://www.instagram.com/unsinkablemollynp/
You can book a free 30 minute nutrition consult here: https://calendly.com/lupowellbeing/coaching-check-ins
You can join Molly’s free Facebook group--Macros & Mindset for Moms here: https://www.facebook.com/groups/636610290386839/
In this episode Jenn teaches us:
- what is the enneagram?
- how can we use it in parenting & within relationships?
- what are the 3 Qs we can ask our kids (& ourselves) when things start spiraling?
- what each number means & how we can use our number with awareness
- how we can use our numbers as a tool to develop more mindful practices around food
- her favorite enneagram books
& so much more!
Go here to take your enneagram quiz!
Her website is here!
Want to go deeper into enneagram?
Jenn offers a free coaching phone call session here!
Find her on instagram @ jenn_whitmer
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Schedule a free 30 minute nutrition & lifestyle coaching call with Molly here!
Download Molly's free macro guide here!
Download Molly's free recipe guide here!
Follow Molly on Instagram: unsinkablemollynp
In this episode, Molly & Megan discuss:
- How Megan became a personal chef & why
- How to balance cooking & putting a meal on the table when you are a busy mom!
- How to make a grocery list without 10 recipes
- Easy to prepare snacks
- How to make a delicious salad
- How to make food prep fun
- How to eat well on road trips without going through drive-thrus
- Her fave techniques for putting together a meal!
& so much more!
Megan's info:
- Her website is: here!
- Her instagram: chefmegan101
- Facebook: Chef Megan 101
- Twitter: @chefmegan101
Sign up for Megan's newsletter at her website & you will get her free, customized Healthy Eating 101 template (it's bright, colorful, & beautiful)!
Instagram: unsinkablemollynp
email: lupowellbeing@gmail.com
In this episode, Molly walks you through her own personal transformation of losing 70 pounds after she had her second baby with macros & transitioning to mindfulness practices around food.
In addition, she tells you all about her background, & how the 4Ms came to be!
Instagram: @unsinkablemollynp