Mastering Mindfulness Institute: Recent Episodes
Gina Worful, MS, RD
Tired of starting your diet over? So many people make the common mistake of starting a nutrition program without the right strategies to make sure they don't sabotage it. We overcome these common mistakes with proven strategies to: 1. Choose the right foods to squash intense cravings 2. Balance hormones that trigger self sabotage 3. Get in control over self-sabotaging thoughts and impulses
Uncover WHY you're sabotaging your diet and HOW to finally stay committed.
Fasting.. is it the key to speeding up weight loss, blood sugar issues, and health or does it create further distrust with our food and bodies leading to the perfect storm for eating disorders? As someone who has been on the road to resolving my health issues as well as my relationship to food, I feel compelled to unpack this topic. Here I share my personal journey with fasting and research about its effects on hormones, metabolism, and our relationship with food.This isn't a one-size-fits-all answer, so I'll help you determine if intermittent fasting is right for you. Key takeaways: 🌟 Who's a good candidate for fasting and what benefits they might see - 🌟 The 3 main reasons people gain weight from fasting 🌟 How to know if fasting is affecting your hormone balance 🌟 What to do if you want the health benefits of fasting but you lose control over your food🌟 My criteria now for feeling confident with what my body needs I'd love to hear your fasting experiences too! Has it helped or hindered your goals? What questions do you still have around making it work for you?In this episode, you will be able to:Uncovering the Benefits and Risks of Intermittent Fasting: Explore how intermittent fasting can impact your health and well-being.Understanding the Impact of Fasting on Hormone Levels: Discover the surprising ways fasting can influence your body's hormones.Unlocking the Health Benefits of Fasting: How to Get the Benefits of Fasting - without FastingExploring the Relationship between Fasting and Eating Disorders: Gain insight into the connection between fasting and binge eating, and how to navigate it mindfully.Maximizing Nutrient Intake during the Intermittent Fasting Window: Find out how to ensure you're getting the essential nutrients while fasting.The key moments in this episode are:00:00:00 - Introduction to Fasting 00:02:05 - Personalizing Your Approach to Fasting 00:04:33 - Criteria for Fasting - Is it Right for You?00:08:56 - Negative Impact of Fasting 00:12:44 - Reasons for Weight Gain with Fasting 00:16:36 - Impact of Fasting on Cortisol Levels 00:19:50 - Influence of Fasting on Hormone Levels 00:22:11 - Personal Experience with Hormone Imbalance 00:27:34 - Psychological Impact of Fasting 00:31:28 - Impact of Fasting on Safety Mechanisms 00:31:57 - Building Self-Trust and Mindful Eating 00:32:49 - The Impact of Fasting on Self-Trust 00:34:50 - Fine-Tuning Self-Trust Through Mindful Eating 00:37:49 - Navigating Fasting and Self-Trust 00:42:26 - Balancing Health and Fasting 00:46:02 - Finding Your Optimal Fasting Window 00:46:52 - Trusting Your Body's Relationship 00:47:40 - Criteria for Successful Fasting 00:48:32 - Tuning into Your Body 00:49:29 - Feedback and Future Topics Reach out to me on Instagram to share your thoughts, ask questions, or suggest topics for future podcast episodes.Gina Worful: https://www.instagram.com/gina.worful/Mastering Mindfulness Institute: https://www.instagram.com/mastering.m...
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What if the key to freedom lies in accepting the very things you resist the most? In today's episode, we're facing the edges of discomfort that comes with acceptance. Acceptance of:- ourselves and physical bodies, - our behaviors we just don't like, - or the frustration of things that are out of our control. Together, we're going to go on an eye-opening journey of radical acceptance and self-discovery. We dive deep into the intricacies of why acceptance is so challenging and the freedom that comes with surrendering the need to control. If you've ever struggled with surrendering control and crave to find freedom in acceptance, this episode is for you.Key Moments:⏱️ 00:00:29 - The Challenge of Acceptance: Discover why accepting ourselves and others can be so difficult.⏱️ 00:03:06 - The Two Directions of Motivation: Learn how our motivations shape our acceptance journey.⏱️ 00:07:27 - The Trap of Non-Acceptance: Uncover the pitfalls of resisting acceptance and how it holds us back.⏱️ 00:10:56 - Surrender and Acceptance: Find out how surrendering control leads to greater peace and fulfillment.⏱️ 00:16:25 - The Power of Acceptance: Witness the transformative impact of true acceptance.⏱️ 00:21:09 - Embracing Aging and Body Acceptance: Celebrate the beauty of aging and accepting our bodies as they are.⏱️ 00:25:17 - Imperfection and Self-Acceptance: Learn to love your imperfections and find true self-acceptance.⏱️ 00:29:24 - Making the conscious choice to embrace yourself fully.⏱️ 00:33:02 - Viewing the Body as a Tool for Experience⏱️ 00:34:24 - Self-Acceptance and Beauty: Discover the connection between self-acceptance and perceiving your own beauty.⏱️ 00:36:16 - Accepting Unwanted Behaviors: Understand how to accept and transform behaviors you wish to change.⏱️ 00:39:33 - Accepting Our Humanness: Embrace the entirety of your human experience, flaws and all.⏱️ 00:43:57 - The Playful Path to Acceptance: Find Humor in the journey⏱️ 00:48:51 - Opening and Acceptance: Open your heart to the possibilities that acceptance brings.⏱️ 00:49:17 - Fully embrace the concept and practice of acceptance in your life.⏱️ 00:50:04 - Walk the path of acceptance with confidence and grace.⏱️ 00:50:47 - The Medicine of Acceptance: Discover how acceptance can heal and transform your life.⏱️ 00:51:45 - Finding Freedom through Acceptance: Ultimately, find the freedom that comes with radical acceptance.Resources:
The most valuable information condensed into one FREE weekly newsletter: https://www.masteringmindfulness.institute/newsletter
Coaching with the Mastering Mindfulness Institute: https://www.masteringmindfulness.institute/groupBook - Radical Acceptance by Tara Brach: https://www.tarabrach.com/books/radical-acceptance/Connect with Me: Instagram: https://www.instagram.com/gina.worful/
Did you enjoy this episode? I'd so appreciate a rating review of the podcast! ~ gina
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This is the biggest mistake I see even most nutritionists and dietitians make.
If you're feeling like every day is a fight, constantly battling with your food and your body, white-knuckling it through hunger and food obsession, then you are not alone my friend.Despite having extensive health and nutrition knowledge, I found myself in the same struggle, wondering why it felt like an uphill battle every single day. I was constantly hungry, thinking about food non-stop, and it seemed like achieving a balanced, healthy relationship with food was an impossible task.The biggest mistake I made, and that many other health professionals make, is approaching health and weight loss by cutting back on food and changing what you eat. This method creates difficulty in our bodies due to elevated stress hormones, and I want to break down the science behind it all and share a completely different approach that has transformed my own journey and that of my clients.Let's dive into the science behind hunger and fullness hormones and discover a more harmonious way to achieve a balanced and healthy relationship with food.Once you make the change, health will no longer feel like a daily war with your body but instead gentle and easy transformation.
Connect with me here: https://www.instagram.com/gina.worful
https://www.masteringmindfulness.institute/group
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In celebration of the 100th episode, I thought I'd share my crazy winding journey of getting answers about the truth with nutrition, healing my health issues, and finally coming into harmony with my food.
It has been a wild ride of mentors, programs, books, and many hours of self study to get here.
I hope my journey helps you find the next breadcrumb on your trail.
If you enjoyed this podcast, please give it a rating ❤️
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Do you ever wonder, "Who am I? Where did my inner spark go?"In this honest conversation, I interview transformation expert, Cris Redford on how we lose ourselves in life and how we begin the path to discovering who we really are. Cris Redford is an accomplished transformational life coach with a proven track record in guiding individuals through the process of self-discovery and personal growth. With a strong focus on reigniting inner sparks and facilitating fulfillment, Cris brings a wealth of experience and expertise to the conversation. Cris provides transformational coaching to explore the deeper layers of self-awareness, enabling them to embrace their true selves and lead more fulfilling lives.www.tlc-transforminglives.comCris@tlc-transforminglives.comInstagram: @cris.RedfordInstagram: @gina.worful
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https://www.masteringmindfulness.institute/groupIn this episode, I answer the question.... "Why do I so badly want to be healthy.... but watch myself doing the opposite!?!?!" We dive deep into the interplay between our conscious and subconscious minds. I share a personal story of feeling like I had two competing forces within me when it came to my health goals. On one hand, my conscious mind wanted to get healthier. But on the other, I would unconsciously sabotage myself by making poor food choices. I felt frustrated, almost like I had multiple personalities! Have you experienced this internal battle? Through my own journey, I've learned how childhood experiences and core beliefs stored in our subconscious end up driving 95% of our behaviors.
Even when our logical mind knows better, these hidden drivers derail our best intentions.
My hope is that by shining light on the inner workings behind self-sabotage, you'll feel empowered!
This is a safe space to explore the root causes of struggles with food.
The goal is self-understanding and inner harmony, not getting stuck in surface-level quick fixes.
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https://www.masteringmindfulness.institute/group
Connect with me: https://www.instagram.com/gina.worful/
In today's video I chat honestly about what to do when you know you should eat healthy, but find yourself sabotaging anyway. I've gotten some vulnerable calls lately from people feeling frustrated about losing control around food. I share the science behind why this happens: our brains seek food for safety when our nervous system doesn't feel secure. This isn't about willpower; it's that our body learned to use food to self-soothe. I explain the mind/body connection and why we lose touch with physical hunger cues when stressed. The good news is you can retrain your system! I share my personal journey and a healthier perspective focused on nurturing true mind/body harmony. There's no quick fix, but with self-compassion, you can get to the root and heal. Let me know in the comments if this resonates or you have any thoughts to add! What has your experience been in feeling empowered around food?
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Hey friend! I'm back with a soul-stirring conversation on today's podcast. Taylor courageously shares her journey of tuning into her body's wisdom and learning to trust her inner guidance. We dive into the messy middle of questioning limiting beliefs, feeling "terrifying" discomfort, and discovering alignment. Taylor explains how making space for emotions allowed her to process suppressed parts of herself. The breakthrough? Rebuilding trust with her body and mind. She now easily checks in daily by asking "What do you need today?" You'll learn how befriending anxiety and sensing into contraction vs expansion guides Taylor's relationships, career, and life choices. Leaning into the "rain" and having faith the "sun" remains transforms how she handles hardships. Let Taylor inspire you to commit to self-discovery! Her advice? Stay curious about resistance and lean into it. The magic unfolds when you show up for yourself.In this episode, you will be able to:🌟 Unlock the power of self-discovery and find a deeper connection with yourself.🌟 Learn to listen to your body's wisdom and harness its guidance for a more fulfilling life.🌟 Overcome fear and discomfort, paving the way for personal growth and transformation.🌟 Build unshakeable trust with yourselfMy special guest is Taylor Longworth ~Taylor Longworth, a dedicated student of Mastering Mindfulness, brings her wisdom from her experience learning how to communicate with her body. Taylor's journey of self-discovery and mindfulness has led to a deeper understanding of the body's wisdom and the transformative power of listening to one's intuition. I hope you enjoy this inspiring conversation! http://www.masteringmindfulness.insti...IG: / gina.worful
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Join transformational coach Jeremy Cameron as he embarks on a journey to reclaim his worthiness, challenging conditional love to find true self-acceptance and unconditional love.
My special guest is Jeremy Cameron
Transformational coach, Jeremy Cameron, joins Gina in this episode to provide expert insights on the crucial topic of self-love. With a wealth of knowledge in unconditional love, Jeremy offers a comprehensive perspective on the concept, emphasizing its connection to personal freedom and acceptance. Through his extensive expertise, Jeremy enriches the conversation by shedding light on the importance of fostering genuine self-love, contributing valuable insights that resonate with individuals seeking to cultivate a deeper sense of self-acceptance.
www.mirrormirrormagic.com/lovejustis
IG: https://www.instagram.com/love_just_is_book/
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Do you find yourself stuck with limitations and "I can't" when it comes to moving forward with your goals. In this episode we dive into the self image: known as the strongest force within us. When you change your self image, you open up new possibility.
In this episode, you will be able to:
- Discover the power of mindfulness in shaping your mindset for achieving goals.
- Uncover how self-image influences and shapes your behavior, as explained by Maltz.
- Learn to distinguish between who we truly are and learned behaviors for personal growth.
- Embrace the importance of positive self-affirmations in transforming your mindset.
- Explore the profound impact of mindset on personal development.
https://www.masteringmindfulness.institute/
Instagram: https://www.instagram.com/gina.worful/
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Hey friend! I'm back with another juicy convo - this time with my sister Kristi Worful. 🤗 We dive into the desire to distract ourselves from our deeper longings. Through non-judgmental curiosity and "dancing" with our patterns, we can unravel these distractions to meet our true needs and desires.
Today, on the Mastering Mindfulness Institute, I'm thrilled to have Kristi Worful, the founder of Songa, as my special guest. Kristi is deeply passionate about personal transformation and the exploration of human experience. Through Songa, she has created a space for individuals to delve into the depths of discovering their true selves and supporting their own evolution. With her unique perspective and insightful approach, Kristi brings a wealth of knowledge and wisdom to our conversation, offering valuable insights into uncovering our true desires and living authentically.
Get ready for an inspiring and thought-provoking discussion with Kristi Worful.
IG: @songa_studiowww.sangatribe.comIG: @kristiworfulwww.kristiworful.comIG: @Mastering.mindfulness
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If you're feeling a deep, unfillable emptiness and trying to find love in external sources like food, social media, or substances, then you are not alone! The constant search for fulfillment outside of yourself only leads to endless cravings and a persistent sense of loneliness.
In this episode, you will be able to:
- Discover the power of self-love to transform your life.
- Deepen your connection with your body for greater self-awareness and acceptance.
- Embrace and accept your emotions to experience inner peace and authenticity.
- Navigate difficult emotions with self-compassion to build resilience and inner strength.
- Fill yourself up with love and become more centered and whole within yourself.
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Discover the unexpected truth about traditional dieting and achieving self-empowerment. You won't believe what this podcast reveals about the dieting cycle. Are you ready to break free from the self-sabotage and shame? Stay tuned to uncover the path to true empowerment and mindful eating. This is not your typical dieting advice. Get ready to embrace a new perspective and take charge of your journey towards a healthier, more fulfilling life.In this episode, we dive into:Overcoming self-sabotage and cravings for lasting change.Regulating your nervous system to feel empowered and in control.Exploring the mindfulness approach for sustainable, joyful eating.Learning to trust and understand your body's hunger and fullness cues.Embracing growth by shifting your identity towards a healthier lifestyle.
https://www.masteringmindfulness.institute/group
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This has been quite a year. In this episode I share my intimate journey living in costa rica, the healing modalities I tried, the hard lessons it brought, and how I'm using it to deepen my mindfulness practices and relationship to myself.
Hope you enjoy, I'd love to hear if this resonates. Feel free to send me a DM in IG or your feedback here.
IG: @gina.worful
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Do you hear your inner critic loud and clear holding you back? Rob Sirstins, an expert in self-healing and empowerment, is here to share the truth about transforming the inner critic. Instead of silencing or defeating it, you can learn to understand and work with your inner critic to increase self-love, awareness, and radical responsibility. Join us and discover a new way to relate to your inner critic.
In this episode, you will be able to:
- Explore the significance of self-love in the process of healing.
- Delve into the partnership with your ego for deeper self-awareness.
- Develop a sense of trust and security in coaching relationships.
- Grasp the benefits of pinpointing desires and taking full responsibility.
- Realize the impact of self-healing and personal growth on empowerment.
My special guest is Rob Sirstins
Rob Sirstins is an inspiring executive coach who specializes in helping individuals navigate through life's challenges and reach their full potential. As a former athlete, Rob understands the power of mindset and determination. However, he also knows firsthand the struggles of dealing with self-doubt and inner criticism. His journey of self-discovery and healing has led him to develop powerful strategies to assist others in overcoming their limiting beliefs and tap into their true potential. With a focus on self-love and inner healing, Rob has assisted numerous clients in transforming their lives and embarking on an empowered path of radical responsibility.
Book: Ego of the Warrior
Coaching: https://www.robsirstins.com/
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In this episode, we get the experience the magic of plants and cultivating a sacred relationship to our food and where it comes from. There's no one better to interview than Stephen Brooks, ethnobotanist, founder of Punta Monda, and co-founder of Envision festival in Costa Rica.
IG: stephenrbrooks
Herbalism Course: https://www.ecoversity.org/herbalism-certification
Listener's discount: GINA8815
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Where am I on the journey? How do I progress to the next level?
Knowing the path can be incredibly helpful to get to the next level.
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Anxiety can be crippling... or it can actually be a portal into deeper self discovery. In this conversation, I interview behavior change specialist Will Etheridge on how to overcome anxiety.
As a relationship coach and speaker on human behavior, Will Etheridge is on a mission to empower people to break free from the mental prisons that keep them from realizing their true potential. Will is uniquely skilled at maximizing human potential and drawing out the genius within others.
Website: https://www.willetheridge.com/
For retreat inquiries, please send an email to gworful@gmail.com
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Could challenging ourselves to do hard things be the path to getting everything we want? In this episode I interview the Inspiring Kelly Siegel who has gone through a traumatic life of childhood abuse, growing up with drugs and alcohol, and chose to overcome his difficult path. In this episode Kelly shares his challenges and wisdom from the journey.
Harder than Life Book: https://www.amazon.com/Harder-than-Life-Overcoming-Addiction/dp/1544539126/ref=cm_cr_srp_d_product_top?ie=UTF8
Kelly Siegel Website: https://www.harderthanlife.com/
Instagram: Kelly.Siegel.71
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Could challenging ourselves to do hard things be the path to getting everything we want? In this episode I interview the Inspiring Kelly Siegel who has gone through a traumatic life of childhood abuse, growing up with drugs and alcohol, and chose to overcome his difficult path. In this episode Kelly shares his challenges and wisdom from the journey.
Harder than Life Book: https://www.amazon.com/Harder-than-Life-Overcoming-Addiction/dp/1544539126/ref=cm_cr_srp_d_product_top?ie=UTF8
Kelly Siegel Website: https://www.harderthanlife.com/
Instagram: Kelly.Siegel.71
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Do you feel like you have fears around getting what you want? Fears of judgment? Fears you might not succeed? Kathleen talks about her journey with overcoming her fears to experience growth on the other side.
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Shame and negative self talk is the most common way to motivate ourselves. But what happens when we use the power of love? ANYTHING is possible.
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Why do we sometimes not trust ourselves around food? Why do we sometimes feel insatiable hunger? This happens when the mind turns against the body. Hunger becomes confusing. In this episode we go into what happens if we cannot trust our bodies around food and how to heal it so we can trust in our fullness again.
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Thriving: How Good Could It Get - with Marina Suholutsky
Marina, PurposeBuilt Founder, spent over a decade in corporate America managing 30+ person teams & over $200M in software for IBM. She left corporate to follow her Purpose—which is to help people be intentional with their impact by living inspired lives.
Purposebuilt.io/fullhuman
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Today I have a conversation full of knowledge and wisdom from someone who has walked the path from diet struggles to self mastery with Kathleen Mennillo.
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How do we shed ancestral traumas and step into our power? This is how. This inspiring interview is with Jamie Sabat founder of Distill and Express.
IG: @distillandexpress
https://www.distillandexpress.com
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The Mastering Mindfulness Institute got a rebrand! Here's a behind the scenes look at the process of bringing together the mastering mindfulness vision.
https://masteringmindfulnessinstitute.com/
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This month I've moved to Costa Rica, tried an extreme diet, and had my first ayahuasca ceremony. Here's what I learned when I chose courage over comfort to experience the truth of who I am.
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Belief coach Britt Lefkoe dives deep into why the subconscious and conscious mind play a tug of war between what we want and why we resist it.
https://brittlefkoe.com/
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What happens when we stop living in the mind and drop down into the body.
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Science is now showing that the bacteria in our gut can control what food and how much you eat. In this episode I break down how bacteria can influence your ability to lose weight and exactly what to do.
Resources:
Mastering Mindfulness Institute: https://www.ginaworful.com/masteringmindfulnessinstitute
Supplement Protocol: https://us.fullscript.com/protocols/gworful-healthy-gut-to-support-appetite-weight
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Cortisol aka the stress hormone. It controls appetite and weight gain. In this episode we dive into the science of cortisol and what to do.
Conquering Cravings Masterclass: https://www.mygutsyhealth.com/conquer-cravings
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Overcoming food cravings feels like a war if you're using willpower. In this episode I'm going to share the secrets of The Conquering Cravings Method so you can effortlessly tame cravings and feel in control over your food and body.
Conquering Cravings: https://www.mygutsyhealth.com/conquer-cravings
Secret discount code for my listeners: VIP30
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How I started to communicate with my body to tell me what to eat.
Conquering Cravings: https://www.mygutsyhealth.com/conquer-cravings
Use code: VIP30 for a discount
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How to go from intense, controlling, and forcing your health into soft, nurturing, and flow.
Mastering Mindfulness Institute: https://www.ginaworful.com/masteringmindfulnessinstitute
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It can be hard when you want to heal your relationship to restriction but you also want to eat healthier. In this episode I break down how to navigate dealing with your trigger foods and my journey dealing with them.
Mastering Mindfulness Institute: https://www.ginaworful.com/masteringmindfulnessinstitute
IG: https://www.instagram.com/gina.worful/
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We talk a lot about emotions and stress and how that impacts our cravings and ability to lose weight... but what about food? The food choices you make and how you pair them are a huge piece to the puzzle. Today I break down the one really important food strategy: balancing out blood sugar.
Upcoming Mastering Blood Sugar Workshop: https://www.mygutsyhealth.com/bloodsugar
Discount code: VIP30
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This podcast is inspired by one of my favorite and most influential books: The Alchemist. This inspiring tale teaches us the path to our own inner journey.
To learn more about the Mastering Mindfulness Institute: https://www.ginaworful.com/masteringmindfulnessinstitute
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If I could pick only ONE tool for health... this would be it!
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Do you ever wonder why you want to constantly snack at work? There's a scientific reason why and willpower won't fix it! I'll break down why this happens and what you need to do to take back your power.
Free Newsletter: 3-2-1 Nutrition Newsletter
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This has been a hot topic in the area of weight loss and longevity. Should you do it? How does that interplay with having a healthy relationship to food? I dive into my experience with intermittent fasting and what I do now.
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An intimate look at my journey to healing emotional eating.
For more details on the Mastering Mindfulness Institute
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When you're on the search for happiness and connection with your body... this is the path.
Mastering Mindfulness Institute: https://www.ginaworful.com/masteringmindfulnessinstitute
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Some days we know what we "should" be doing but we don't have the time and don't make ourselves a priority. This pulls us further and further from our true selves. Self care expert Jaime Mcfaden shares how moms can put themselves first and reconnect with themselves again.
What's the Word Podcast: https://open.spotify.com/show/0TrshI4M2mn959unHKjve1?si=3c3b21ae990343b9
Website: https://jaimemcfaden.com/
Book: https://www.amazon.com/WAVES-Self-Care-Village-Jaime-McFaden-ebook/dp/B0B2MQ8W8V
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This is a follow up from the previous podcast episode on what is trauma and how it impacts food choices. If you're feeling nervous about going into your trauma to heal the relationship with food today, don't worry... there are beautiful ways to heal this relationship - without re-experiencing trauma.
Learn more about the Mastering Mindfulness Institute: https://www.ginaworful.com/masteringmindfulnessinstitute
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I get an intimate talk with grief specialist and life transitions coach Paula Shaw on how to realign your energy when going through a difficult life transition and grief.
PAULA SHAW, is a Life Transitions Coach and Grief Specialist. She is also a Best-Selling Author, Keynote Speaker and Media Host on her own show, Change It Up Radio with Paula Shaw.
www.PaulaShaw.com
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Sometimes the idea of self love and mindfulness can be scary.... "what if I just love myself as I am and never actually lose weight?"
It's a common thought process that keeps people trapped.
In this episode we break down the science of weight loss and what it truly takes to be successful.
www.GinaWorful.com
IG: https://www.instagram.com/gina.worful/
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If you're procrastinating, afraid of failing, and all the self shaming... this is for you. Today we break down how to move through procrastination and fear of failure so you can have everything you desire in this life.
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We dig into the science of why we get food cravings and lose control along with what to do about it!
To apply to the Mastering Mindfulness Institute
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I got the opportunity to interview the amazing Jetta Blaine on her intimate journey with eating disorders and learning to connect with her body.
To Find Jetta:
Moonflowerinsights.com
IG: @moonflowerkambo
To schedule a discovery call: Calendly.com/moonflowerinsights
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What do you do when you want to love and accept yourself but you also don't love how you currently are?
Mastering Mindfulness Institute: https://www.ginaworful.com/mminstitute
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On this week's episode we dig into how to create trust with your body so you can listen to which foods are resonating with you and what to do when you feel like you are in a scarcity place with food, money, and relationships.
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When it gets real.. the reality sets in.. this shit is tough. Here's how to keep going. Oh and here's my playlist that I use to connect with myself: https://open.spotify.com/playlist/4don3tSiVJ11TOPSg4riWF?si=a203b4f62b5e4e25
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Here's an intimate look at what this journey is really all about from real people who are on the path!
Interested in Mastering Mindfulness? Learn more at https://www.ginaworful.com/mminstitute
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If you're still finding yourself wanting to be healthy... but just not doing it! This is it. It's not about becoming healthy but discovering and breaking down all the barriers against it.
To apply to the mastering mindfulness institute: https://www.ginaworful.com/mminstitute
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If you find yourself saying, "Why did I buy all that food?!" or "Why do I feel like I have to go back for seconds?!" Your inner child might be getting your attention!
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There are 3 reasons why some people think they are going after what they want but are secretly sabotaging it!
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In this episode we dive into what love is and what to do if you're just not feeling it... (Hint: it has nothing to do with "I love you" affirmations!)
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In this episode we dive into what trauma is, how this charge gets stored in the body, how it triggers food cravings, and what to do about it so your cravings naturally dissolve away.
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Here's an intimate look at what the journey to learning how to communicate with your body is actually like!
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Why is it easy for some to cut out sugar and SO hard for others? Here's why!
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Should you save money and keep on your own path? Take up a workshop or recorded course? Hire a coach? Not every path is right for everyone. Here's how you can navigate which path you're ready for and deciding how much to invest.
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When I first started I realized I was very disconnected from my body. I felt like I was at a war with my body and it was controlling me. But I knew if wanted to truly make peace with it and understand it, I would have to spend time with it. I couldn’t keep avoiding my body. Even though I was feeling frustrated with my body, I was willing to get to know it. I knew that more diet rules would only be a short term bandaid on the poor relationship with my body.
So I started every morning exploring what my body had to tell me. Now, I learned how to notice when my nervous system is activated and what is happening in my body so I can know when cravings are likely to come on and what my body is really needing.
Mastering Mindfulness Institute: https://www.ginaworful.com/mminstitute
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Snacking when you're bored can be the ultimate nemesis!!! Here's why we get cravings when we feel bored and how to tackle it .... without willpower!
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The best wisdom comes straight from the REAL path from my students!! Here's Terry's intimate experience learning how to communicate with his body.
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When you're learning how to trust your body it can be tricky to know if your hunger is real or a trick! Here are the ways to distinguish between a physical hunger and head hunger.
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If you're feeling trapped with what you "should" do but instead you're choosing to suffer.... it's time to take massive action.
How to apply to the Mastering Mindfulness Institute: https://www.ginaworful.com/mminstitute
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This week is all about how the subconscious mind secretly drives our cravings, urges, and behaviors. Until you explore the unconscious mind, you will continue to just call your habits fate.
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The wisdom from the mindfulness journey comes from the true story of those who have walked the path!
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Since the start of this pandemic I've had SO many people reach out because of their new sugar cravings and binge eating habits that led to weight gain. So, now that the dust is starting to settle.... how do we handle these food cravings and habits and get back on track?
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Do you feel frustrated that deep down you're not ready to give up your overeating or specific foods? For many people, dieting and restriction creates a lack of safety that they are seeking in their body. The key here is to eat in a way that doesn't restrict and trigger safety alarms and learn how to create safety in your body so you don't need food to do it for you.
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Hey guys! I'm back! I know it's been a while but I'm excited to share all the realizations and lessons I've learned that might inspire you too!
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Most people self sabotage because they are setting new goals but their identity isn't aligned. Don't miss this key step to stop self sabotage.
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biohacking is very numbers, data, and kinda "heady" when it comes to health. The concern is if we listen too much to tech and numbers we might not listen and build trust with our body. Here's how to stay connected while using biohacking and labs.
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Here's how to use getting off track to your benefit and my morning routine to get back on the bandwagon!
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In this episode we break down the science of how emotions such as fear actually change our body to cause weight gain and other physical manifestations.
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Do you feel like you don't trust yourself around food anymore? You've sabotaged your diet, overate, lost all willpower....? Here's how to get trust back with your food again.
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Are you focusing your energy on where you want to go or where you don't want to go? Where your intention goes, your energy flows!
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I have the amazing opportunity to interview Mastering Mindfulness member, Eean Ovens on his journey from substance abuse and food addiction to freedom.
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If you're feeling disappointed in your progress pace... here's how to get unstuck and keep moving forward.
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Ray has been a wonderful member of the Mastering Mindfulness Institute for 2 years now and he dives in to share his experience on the mindfulness journey.
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I get questions about detoxing very often and see so many people doing it completely WRONG! I dive into the science of detoxing with Dr. Anna Feagan to discuss who it is good for and who it is not good for and how to do it RIGHT!
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"You can't heal a body you're at war with. It's like trying to heal a relationship with someone you're determined to despise." - Juanique Roney
I feel this one. Let me tell you... healing the relationship to my body has been a JOURNEY. I always thought I had a great relationship to my body because I would eat pretty healthy and workout diligently until one day my friend Blake flat out asked me, "Do you love your body?" and I said, "Yeah, of course! I love that I take care of myself... I workout..."
"That's not love, those are things you do to take care of yourself but become conditional love if that is your way of determining if you love yourself."
Crap. He got me. It was the first time I realized that I was putting on my motivational war paint and heading into battle on the daily. I would have forever been in this intense battle if I never realized that I was in it. My journey to actually healing this relationship is a bit long for this newsletter. If you want to hear more about it, feel free to give my latest podcast episode a listen where I get real open about what it has been like for me and how the relationship to my body has changed.
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Using your breath is one of the easiest tools to lower stress hormones, connect to your body, and listen to what you really need!
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Do you resist the habits you know you should be doing? There's a reason why and once you know it, you can break through it.
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I reflected on what has helped me the most in getting off of the fad diet rollercoaster. This was definitely it.
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Diet plans just didn't work. But when I gave my clients mindfulness training... BINGO. My clients had massive growth. On this episode I share my recent interview on how mindfulness changed my practice and my clients success.
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Why your body holds on to stubborn belly fat and how to set it free!
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Knowledge is great, but experience is gold. Ryan Hadlock shares his intimate journey from the restrictive rollercoaster of dieting to finally finding food freedom and stepping into his best self.
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Getting in control over your food is a skill that needs to be practiced. I break down the step by step process of practicing mindful eating.
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What if you already have all the tools you need within you but just need to find a way to unlock it? Shamanic practitioner, Virgil Sim shares his journey to healing and using the RAIN method to unlock your inner power.
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You might be struggling with your cravings, food addiction, and self sabotaging cycles. You might be thinking it's all your fault that you don't have enough willpower. But what if a few missing hours of sleep is changing your brain chemistry causing this shift toward weight gain and uncontrollable cravings? We did into what happens when you don't get enough sleep and what you can do to get back in control again.
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INAT: stubborn - strong. How to get what you want in the new year
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I interview psychotherapist and nutritionist Jack Grabon to discuss the debate with sugar, addiction, and how dig within yourself to have major diet breakthroughs that last.
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We all want change to be simple. Get motivation - set a goal - do it - make it a habit. But when motivation wears off, some crash hard to find that they have deep rooted habits that they didn't address. Those who make it into a learning experience and are willing to push through 'failures' ultimately experience massive growth. We dig into how to track where you are along the journey and what to expect.
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Paul Ross is a neurolinguistic programming genius - giving you his secrets to mind mastery so you can get out of your own way and get after your goals.
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I get the opportunity to interview transformational leader and coach, Cuyla Coogan on the journey to self love and acceptance.
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You want to lose weight but won't practice the skills? Changing your eating habits is a SKILL that needs to be PRACTICED. Don't wait until game day to try to shoot the perfect basket... Practice, practice, practice. We dive into the skills you need to practice on a daily basis so you're prepared for the days when your healthy eating is challenged...
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I got the opportunity to have an exclusive interview with Brian Ford from Self Improvement Daily. We dig into the 3 mentality shifts you must have when starting your personal development journey. Check it out!
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Did your parents tell you that you couldn't leave the table until your plate is empty? Consider the years as a child as 'training' for HOW you eat and relate to food today. There's a massive amount of wisdom from exploring your past. When you heal and release the stories and beliefs from your past, you can create a future that doesn't repeat.
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If you're confused like everyone else about what is the best diet out there... this episode is for you. We break down the difference between a short term fad diet and a lifestyle change and if you should try keto, paleo, vegan, no sugar, or just a healthy balanced diet.
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Weight loss can be as simple as eating only when you're hungry... but sometimes it gets confusing... Am I really hungry? Here's how to differentiate between real physical hunger and what is known as "head hunger."
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The brain has a built in protective mechanism to keep you in your old "safe" ways. What does that mean? Old habits are hard to break. But when you understand why this happens you can use the RIGHT strategy to bypass this system and make new changes that last.
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If you're familiar with the phrase "I'll just start over tomorrow." listen to this!! I've seen clients frustrated with years of on again, off again diet programs. It's a physical and emotional rollercoaster. These are the proven strategies I use to end self-sabotaging cycles for long-term success.
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