Keep The Weight Off: Recent Episodes

Angela Zechmann, MD

What’s the best way to lose weight? How do I get rid of belly fat? How do I stick to my plan? What if I’m an emotional eater? Is it possible to lose weight during menopause? And the biggest question of all… Once I’ve lost the weight, how do I keep the weight off?

Welcome to the Keep the Weight Off Podcast, where we answer ALL of these questions, and so much more! Week after week, host Dr. Angela Zechmann, a medical doctor and specialist in Obesity Medicine, brings you the science, the psychology and the wisdom you need to achieve one of the most challenging goals out there -- LASTING weight loss! Dr. Angela shares tangible tips and strategies she has used with thousands of patients and online clients to help you understand how to ditch diets forever, develop the right mindset for lasting weight loss, understand the chemistry of your body, develop new strategies for managing your emotions, and so much more!

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/182

Hey there!

This week on the Keep the Weight Off podcast, Dr. Angela and Marchelle dive deeper into the fascinating world of Cognitive Distortions and how they can secretly derail your weight loss progress. If you tuned in last week, you're already on the path to uncovering those sneaky, irrational thoughts. But we're not stopping there—this episode takes it to the next level! 🌟

Here’s what you’ll learn in this powerful episode: - Why We Think This Way: Discover the origins of cognitive distortions, from early life experiences to cultural influences. - Spotting the Signs: Learn to identify when your mind is playing tricks on you, especially in those moments of stress or negativity. - Breaking the Cycle: Understand how these thought patterns become ingrained and what you can do to change them for good. - Real-Life Examples: Hear personal stories and relatable scenarios that illustrate how pervasive these distortions can be. - Tools for Transformation: Explore practical strategies to reframe your thoughts and break free from distorted thinking.

If you've ever wondered why it’s so hard to keep the weight off, this episode could be the key to unlocking lasting change. 🌟 Tune in and empower yourself with the knowledge to challenge these mental roadblocks!

Episode Highlights:

(08:05) If a child is getting negative feedback or criticism from a parent or caregiver, they will likely develop patterns of negative thinking, such as all-or-nothing thinking, or labeling. Our early experiences are actually really important because they shape our views about ourselves and our view of the world. And these distorted thinking patterns can and do persist into adulthood. (16:34) Cognitive distortions can be the result of a traumatic experience, especially if it happened when you were young. You're trying to make sense of what happened, and you're trying to protect yourself from future harm. And so it's really common to develop cognitive distortions as a result of that experience. (30:18) By recognizing the origins of these patterns of cognitive distortions and having this gentle awareness and repetition of healthier thinking patterns, we can begin to challenge and reframe our thoughts, ultimately, leading to healthier and more balanced thinking. Remember that you can know all there is to know about how to nourish your body well, but unless you address cognitive distortions and develop a new way of thinking, you're likely to regain the weight. So you need so much more than just a food plan and some medications to keep the weight off.

#Weightloss #LastingWeightloss #CognitiveDistortions #BreakingCycles #Transformation #ThinkingPatterns

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/181

🎧 Don't Miss This Episode! In this week’s episode of the Keep the Weight Off Podcast, Dr. Angela and Marchelle dive deep into the fascinating world of Cognitive Distortions—those sneaky, irrational thought patterns that can secretly sabotage your weight loss journey. You'll learn:

🔍 What Cognitive Distortions Are: Understand how these tricky thought patterns can derail your progress without you even realizing it.
⚖️ The Power of "All-or-None Thinking": Discover how black-and-white thinking might be holding you back and how to embrace the gray areas for long-term success.
🔄 Overgeneralization & Mental Filtering: Learn how to avoid the trap of thinking "this always happens" and focus on your true progress.
💭 Jumping to Conclusions & Emotional Reasoning: Uncover how these distortions can lead to self-sabotage and how to counteract them effectively.
🛠️ Practical Steps to Combat Distorted Thinking: Get actionable strategies to identify, challenge, and reframe distorted thoughts, helping you stay on track.

This episode is packed with insights that can transform the way you think and, more importantly, the way you approach your weight loss journey. Don’t miss out!

🌟 Tune in now and start thinking your way to success!

Episode Highlights:

(05:23) Cognitive distortions are basically the tricks our minds play on us that make us think in negative ways or unrealistic ways; what happens for people is we think that everything that we think that goes through our brains is true, but with cognitive distortions, our thinking is not true. If we're not aware of cognitive distortions, they can really sabotage us.

(12:29) Here you are like "I lost five pounds. It's not enough". You're acknowledging that things are working, but then you're discounting it, you're discounting the positive. That's not a good plan at all, because think about what happens when you minimize your successes. You rob yourself of the motivation and confidence that come from recognizing your hard work.

(16:56) Another cognitive distortion to watch out for is called "emotional reasoning". This is when you believe that because you feel a certain way, it must be true. And this is a tough one for a lot of people. For example, if you feel like a failure, you think you are a failure. But feelings aren't facts. So just because you're having a bad day doesn't mean that your entire journey is doomed.

#Weightloss #LastingWeightloss #CognitiveDistortions #MentalFiltering #Mindset

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/180

🎙️ New Episode Alert! This week on the Keep the Weight Off Podcast, Dr. Angela and Marchelle dive into a common yet frustrating scenario: when you're doing everything "right" but the scale isn't budging—or worse, your clothes feel tighter! 😩

🔍 What you'll learn: The Brain's Sneaky Tricks: Discover how cognitive distortions, self-deception, and selective attention can fool you into thinking you're on track when you're not. Understanding Cognitive Distortions: Learn how your thinking might be getting distorted, causing you to miss the reality of your habits. Self-Deception Explained: Find out how your brain might be protecting your ego by filtering out the truth about your eating habits. Selective Attention: Understand how you might be unconsciously focusing on the "good" while overlooking the behaviors that are holding you back. Practical Strategies: Get actionable tips on how to become more aware of these mental traps and start seeing the full picture of your weight loss journey.

Ready to uncover the truth and take control? Tune in now and start making progress you can see and feel! 💪

Episode Highlights:

(11:49) Cognitive dissonance is the mental discomfort that we experience when we try to hold two conflicting beliefs. Let's say you've held a certain belief for a very long time, for example, if you don't eat, you'll lose weight. And then you learn a new fact; you discover that not eating actually causes weight gain. And so there's this cognitive dissonance. It's really uncomfortable, and the brain tries to protect itself from that discomfort.

(17:50) We can't notice everything. We program our attention in advance with our beliefs, and then we look for data to support our beliefs. So depending on what we've programmed into our brain, the brain is going to pay more attention to some things happening in our lives and ignore other things that are happening.

(25:46) Get accountability. It could be a coach or a support group. It could be someone in our empowered weight loss program. If you want to join our membership, you guys can support each other. Maybe even just some sort of tracking system. Assume that there are deceptions and distortions that you can't see.

Ask someone you trust to show you your blind spots. Others are going to notice things that you habitually overlook, providing a lot of valuable insight for you. You really need this objective feedback.

#Weightloss #LastingWeightloss #CognitiveDistortion #SelectiveAttention #Mindset

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/179

Hey there!

We're busting one of the biggest diet myths out there in this week's episode of the Keep the Weight Off podcast with Dr. Angela and Marchelle! 🎙️✨

If you've ever thought you need to feel hungry to burn fat, think again!

Here's a sneak peek of what you'll learn:

❌Debunking the Hunger Myth: Why starving yourself won't lead to fat loss.

🏋️ The Downside of Overexercise: How too much exercise can actually work against your goals.

🧠Understanding Your Body's Survival Mechanism: Why our brains are wired to store fat and how to work with this.

🥗The Power of Nourishment: How feeding your body properly can help you lose fat.

📋Practical Tips: How to approach food and exercise in a way that supports fat loss without punishing yourself.

Join us as we dive deep into these topics and share personal stories and expert insights. You won't want to miss this enlightening episode! 🎧🌟

Tune in and transform your approach to health and fitness. See you there!

Episode Highlights:

(11:00) I was born knowing exactly what to do when food was scarce. And so here I am purposefully mimicking that for as many nights as I could stand it and expecting that my body would be willing to let go of what it needed to survive. That makes absolutely no sense.

(18:56) Assuming that you weren't losing fat when you weren't losing weight, and then you started eating, and then you started losing fat, that makes perfect sense with what I'm talking about; your brain wants to hold on to fat if it thinks that there's a famine and that there's starvation.

Oftentimes when people start to eat more and exercise less, they will start losing fat. You can't know exactly what's happening without body composition testing.

(20:44) Let's work with our brains; let's reassure our brains that there's no famine to worry about. Let's let our primitive brain know that it's okay to release unneeded fat. We do this by nourishing our bodies with plenty of protein. Remember that our ancestors were hunters and gatherers, so protein reassures the brain that it's safe to let go of fat.

Let's not let ourselves go to bed hungry. A well nourished body releases fat, and a starving body holds on to fat for dear life.

#Weightloss #LastingWeightloss #Hunger #Overexercise #Nourishment #EatingHabits

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/178

Hey there! 🌟

In this week's episode of the Keep the Weight Off Podcast, Dr. Angela and Marchelle dive deep into a fascinating discovery from the past that sheds light on the complex causes of weight gain.

Here's what you'll learn:

4 Key Categories: Understand the fundamental causes of weight gain—Nutrition, Metabolism, Behaviors, and Psychology.

Nutrition Insights: The truth about ultraprocessed foods and their impact on our health.

Metabolic Mysteries: How insulin resistance, PCOS, and sleep apnea contribute to weight gain.

Behavioral Traps: Discover "Amnesia Calories" and the subtle ways we consume more than we realize.

Psychological Factors: Explore how mental health issues and deep-seated fears can sabotage weight loss efforts.

Join us as we unravel the complexity of obesity, offering compassionate and practical insights to help you on your journey to lasting health.

Don't miss this enlightening episode!

Episode Highlights: (06:41) Essentially, anyone who has weight gain has some degree of insulin resistance, which just means that the pancreas has to work harder to produce more insulin to keep the blood sugars under control. That's essentially what insulin resistance is. And then eventually the pancreas can't keep up and the blood sugar starts to rise and that's when we get a diagnosis of prediabetes, or diabetes depending on how high the blood sugar goes.

(10:25) Another common metabolic cause of weight gain is medications that are used to treat other illnesses; sometimes the medications that are used to treat depression or schizophrenia can cause weight gain. There are even some blood pressure medications that can cause weight gain. These are all things that we have to keep in mind whenever we have a new patient come in. This is why if you're struggling with your weight you might want to make sure that you see an obesity medicine specialist first because you may have one of these common metabolic causes of weight gain that really needs treatment.

(14:03) We have certain habits that we don't even realize are causing weight gain, like that daily caramel macchiato every morning. These are all behaviors that we don't even think about that add calories and cause weight gain.

If you think that you might be a victim of amnesia calorie intake, there's a really obvious way to figure it out: The food journal. Get a piece of paper and a pen and anything that goes into your mouth gets written on the paper.

#Weightloss #LastingWeightloss #Metabolism #InsulinResistance #WeightGain #EatingHabits

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/177

Hey there!

This week, Dr. Angela and Marchelle dive into the fascinating concept of "Parallel Eating" – a unique approach to mealtime that can transform your eating habits and relationships. 🎧🍽️ Tune in to learn all about it!

What You'll Discover:

What is Parallel Eating? 🥗: Understand the concept of eating together without eating the same foods and its roots in the world of Special Education.

Mindful Eating Tips 🧘‍♀️: How eating with others can promote more mindful eating habits and why this matters for your health.

Social Benefits🌟: Discover how shared mealtimes can foster a sense of community and improve your overall relationship with food.

Practical Applications🍴: Find out how you can implement Parallel Eating in your own life, whether at home or in public spaces.

Healthy Modeling 🥦: Learn how modeling healthy eating habits can influence your loved ones positively.

Why You Should Listen:

Innovative Approach 🚀: Explore a new, practical way to maintain your healthy eating habits without feeling isolated or pressured by others' food choices.

Expert Insights 🔍: Hear from Dr. Angela and Marchelle as they unpack the concept and share their professional and personal perspectives.

Actionable Tips 📝: Practical advice on how to incorporate Parallel Eating into your daily life, making mealtimes more enjoyable and healthy.

Don't miss this enlightening episode!

Episode Highlights:

(08:14) The idea in parallel eating in the Special Education world is to pair the special needs children with normal peers; the full lesson includes grocery shopping, preparing the foods together, and they'll finally eat together. And over time, the idea is to teach the children healthy eating, and lots of other life skills and social skills along the way.

That way, the educators will give the families and the students a foundation for how to eat healthy.

(14:59) There are a lot of benefits to this idea of parallel eating. First, if you do it correctly, you can be more mindful. Think about how often we're running through a drive-thru and then we're wolfing down a sandwich all by ourselves in our car … we just grab the food and we eat it really fast and we're not mindful about anything.

When you're with other people, even if you're not exactly eating the same things, the presence of other people will encourage slower, more mindful eating.

(19:51) Studies show that eating with others can influence our food choices and our portion sizes. It's called “social facilitation of eating” For example, sometimes people will actually tend to eat more and not less when they're around other people. Oftentimes marriage means weight gain for women because they end up eating the same amounts of food as their husbands, even though they're smaller and they don't need as much food.

So parallel eating could be really helpful here because each person can choose the type of food and the amount of food based on their own needs and they just eat together for the shared experience and camaraderie.

#Weightloss #LastingWeightloss #ParallelEating #MindfulEating #FoodIndustry

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/176

Hey there!

Are you ready for some real talk about why staying healthy feels like an uphill battle?

This week on the Keep the Weight Off podcast, Dr. Angela and Marchelle dive into the tough realities of maintaining a healthy lifestyle in today's world. Spoiler alert: it's not easy, but it’s definitely worth it! 🌟

🎧 Here’s what you’ll discover in this episode:

The Real Struggle: Understand why being healthy requires constant effort and vigilance.

Cultural Challenges: Discover the societal norms that make weight loss and maintenance so difficult in the U.S.

Convenience Culture: Explore how our fast-paced, convenience-focused lifestyle impacts our eating habits.

Social Conditioning: See how social events and pressures contribute to unhealthy eating patterns.

Stress: Understand the role of stress and productivity culture in our health struggles.

Practical Tips: Get actionable advice on navigating these challenges and making healthier choices.

Tune in to gain awareness and strategies to overcome these obstacles.

Trust us, your future self will thank you! 💪

Stay healthy and empowered!

Episode Highlights:

(06:15) People ask me all the time "Am I always going to have to work this hard?" And the answer is, unfortunately, yes. Now it shouldn't be this way. It shouldn't be this hard, but it is. And it gets easier over time, and it doesn't seem like so much work because it just becomes a normal part of your routine.

(11:47) Do you know that portion sizes are much larger in the U. S. compared to other countries? The portion sizes in restaurants, and even in packaged foods are really much larger than what we actually need. And of course, this leads to overeating and overdrinking. All of this becomes a habit over time because we just become accustomed to those sizes.

(17:15) I feel really bad for teenagers these days. For a teen, the peer group is really important to them because they're going through a developmental stage where they're separating from their family of origin and they're learning a lot about themselves. Part of this is an attachment to a peer group. Back in the old days there was pressure to smoke and now it's socially unacceptable to smoke, now it's pressure to drink sugary coffee beverages, to have treats constantly, or to go out for fast food. The temptations just never end.

#Weightloss #LastingWeightloss #CulturalChallenges #StressEating #HealthyHabits #SocialConditioning

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/175

Hey there!

We hope you had a fantastic 4th of July! 🎆 Marchelle is back from vacation and this week's episode of the Keep the Weight Off Podcast is packed with exciting and valuable info you won't want to miss, including how to survive a hurricane!!🌀

Here's what you'll learn: Marchelle's Hurricane Adventure: Hear Marchelle's thrilling story of vacationing at a resort in the Yucatan Peninsula when Hurricane Beryl hit and how she managed to stay safe and make it home on time! Healthy Eating on Vacation: Discover Marchelle's strategies for enjoying an all-inclusive resort without compromising on healthy eating habits🥗 Balancing Cocktails: Get tips on managing alcohol intake, especially important when you are vacationing in the sun! 🍹 Staying Active: Learn why it's essential to mix relaxation with physical activity when you’re on vacation. Mindful Indulgence: Find out why Dr. Angela recommends waiting until the end of your trip to indulge in treats and how to get back on track if you slip up. 🍰

This episode is perfect for anyone planning a summer vacation or looking for tips on maintaining healthy habits while traveling. 🎒✈️

Don't miss out—listen now to get inspired to stay healthy and happy on your next getaway!

Stay cool and hydrated

P.S. We'd love to hear how you stay healthy on vacation! Share your tips and stories with us at info@journeybeyondweightloss.com

Episode Highlights:

(17:02) I think that I made a lot better decisions than I made in the past. I feel a lot more secure about my trip, I don't have the guilt coming back that I've had in the past. So, it went really well on the eating part, and it was fun to post some of the really beautiful foods that I was eating too on the Sugar and Flour Buster Society. I love that community so much. I feel so connected to other people who are on the same journey as we are. (23:39) I'm going to give another reminder; if you decide to splurge, I always recommend doing it mindfully and waiting until the end of the trip to do it, so you don't end up splurging for the entire vacation. And I say this from experience, because remember what we talked about last week about the power of the addictive potential of ultra processed foods and beverages. They're going to give your brain a powerful hit of dopamine and even opiates. So it's going to be triggering and it's going to be hard to say no later if you indulge early in the trip. (25:19) I think that setting some time out to do that grocery shopping to get back on track, to get off the carbs, make your plan; it's really important to have a really solid plan that you can get right back on track right when you get back, because you're going to be tired. I mean, people need a vacation from their vacation, right?

#Weightloss #LastingWeightloss #HealthyEating #Summer #FoodPlanning #Vacation

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/174

Hey there!

Happy 4th of July! 🎆 We’re excited to bring you a brand-new episode of the Keep the Weight Off Podcast with Dr. Angela and Marchelle. This week, we’re bringing you up to date on a topic that affects us all: Ultraprocessed Food Addiction.

In this episode, you’ll learn:

📚 Insights from the First International Food Addiction Consensus Conference: Discover the latest research and consensus on food addiction. - 🍔 What Are Ultraprocessed Foods (UPFs)? Learn about the NOVA classification system and how it helps differentiate between natural and highly processed foods. - 🧠 The Science Behind UPF Addiction: Understand how UPFs hijack our brain’s reward system, similar to addictive drugs. - 🔬 Health Consequences: Explore the impact of UPF addiction, including mental, social and physical health consequences. - 🚫 Breaking Free from UPFs: Get practical tips on how to detox from UPFs and reclaim your health!

Dr. Angela and Marchelle share personal anecdotes and expert knowledge to help you understand the real dangers of UPFs and how to combat this growing public health crisis.

Join us in our mission to fight against UPFs and take control of your health. Listen now and become part of the solution! 💪

Don’t miss out!

Episode Highlights: (04:19) The conference developed a consensus that food addiction should be renamed "ultra processed food addiction" or “UPF addiction.” If you think about it carefully, most people do not have an addictive response to whole food. We don't get addicted to broccoli, we get addicted to ice cream, pizza, sugary beverages and other factory made foods and drinks. (16:04) If you think about ultra processed food addiction, people who are in the midst of this addiction can experience a lot of distress; psychological distress, social distress. They will experience medical complications, including obesity, diabetes, and all of the diseases and disorders that go along with obesity and diabetes. You can compare this with other known addictive substances like nicotine, alcohol or cocaine. The brain chemistry is exactly the same. Ultra processed foods create the same powerful dopamine hit as these other drugs do. (22:48) I predict that in 10 years, and for sure in 20 years, ultra processed foods will have warning labels on them, the same way cigarettes do. And eventually they'll be outrageously expensive in the same way that cigarettes are, and it won't be long before advertising ultra processed foods to children will be against the law. I hope it happens quicker but we have a powerful Big Food lobby that will use every trick in the book to fight against this.

#Weightloss #LastingWeightloss #FoodAddiction #ProcessedFood #UltraProcessedFood #InternationalFoodAddictionConsensusConference

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/173

Hey there!

Are you ready to tackle one of the most relatable challenges in weight loss? This week's episode of "Keep the Weight Off" with Dr. Angela and Marchelle dives into the topic of backsliding in weight loss. 🎧✨

Here’s what you’ll learn in this episode: What is Backsliding? Understanding the common setbacks in your weight loss journey. Stress and Eating: How stress leads to comfort eating and ways to manage it. Consistency Struggles: Why maintaining willpower and motivation can be tough and how to stay on track. Environmental Factors: The impact of your surroundings on your eating habits. Emotional Eating: Recognizing and managing emotional triggers that lead to overeating. Social Pressures: Navigating food choices in social settings without feeling guilty. Plateaus: Understanding weight loss plateaus and how to push through them.

Join us for a heartfelt and informative discussion that offers practical tips and real-life experiences to help you stay committed to your health and well-being! 🌟

Listen now and empower your weight loss journey!

https://www.journeybeyondweightloss.com/5-day-detox

Episode Highlights: (06:30) Another reason that someone might backslide would be a lack of consistency, definitely something I struggle with. We talked about the loss of willpower a couple of weeks ago, and I think that a lack of consistency has a lot to do with losing willpower or motivation. Sometimes we feel really solid in our weight loss journey, but sometimes we feel worn out and tired, which leads to ups and downs. (15:48) I care about what I put in my body; if you can take that attitude, that will serve you really well. You can just say "I care about what goes into my body, because what goes into my body is either healthy, nourishing food, or it's toxic". There's no in betweens, we live in a toxic food environment. The interesting thing is that by 2030, 50% of Americans are going to be struggling with obesity. I don't want to go over that cliff with everyone else, so that's the attitude that will serve you well if you want to have a vibrant, healthy body. (18:48) Plateaus can happen for a lot of reasons, and sometimes it's the biochemistry of the body. Sometimes it's stress or lack of sleep. For example, when sometimes people are like "Oh, I had to take on a whole bunch of extra work shifts", well, just expect that you're not going to lose any fat that way. You're just not when you're overworking yourself, when you're not sleeping, you're just not going to lose fat.

#Weightloss #LastingWeightloss #Backsliding #EmotionalEating #StressEating #FoodAddiction #EmotionalEating

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/172

Hey there! Summer is here, and so are all the fun events and delicious temptations!🍉 But don't worry, Marchelle and I have your back. In this week's episode of the Keep the Weight Off Podcast, we're diving into how to navigate summer challenges and stay on track with your health goals. 🌞

In this episode, you'll learn:

BBQ Strategies 🍔: How to enjoy summer parties without derailing your progress. Mindful Drinking Tips 🍹: Avoiding the pitfalls of summer beverages. Vacation Planning 🏖️: Staying active and making healthy choices while traveling. Hydration Hacks 💧: Keeping hydrated to manage cravings and stay healthy. Mental Preparation 🧠: How to mentally prepare for summer temptations and make mindful choices.

We’ve got practical, actionable tips to enjoy your summer without sacrificing your health! Tune in now to equip yourself with the tools you need to keep the weight off this summer and beyond. Let's make this summer your healthiest one yet! 🌟 Happy listening!

Episode Highlights: (06:04) First thing you want to do is to prepare yourself mentally. Expect that there's going to be a lot of crap food and sugary drinks and alcohol. Don't be surprised when you get there, do your best to think about all of this ahead of time and decide what you want to do. Make your choice ahead of time; Am I going to stay on track at this function, or am I going to splurge? A splurge is a perfectly logical choice, as long as you're prepared to deal with the cravings later. (08:52) There are times when I don't want to be bothered bringing something along, when I'll just eat ahead of time and spend my time just socializing. This way I'm not trying to talk to people with a mouthful of food. It's like you're sitting there and you're trying to multitask. So you can avoid all of that by just eating ahead of time and then socializing once you get to the party. (20:10) Sometimes what I'll do is if I decide that I want to have a splurge on a vacation, I'll wait until the very last day. Because what I've discovered is if you splurge early on you turn on that dopamine seeking part of your brain. So if you wait until the last day, maybe even the last meal to have a splurge, then the next day you're on the plane home.

#Weightloss #LastingWeightloss #Summer #VacationPlanning #HealthGoals

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/171

Hey there!

Are you ready to tackle your cravings and maintain control throughout the day? This week's episode of the Keep the Weight Off Podcast with Dr. Angela and Marchelle dives deep into the fascinating concept of Willpower Depletion and how you can manage it to stay on track with your health goals. In this episode, you will learn: 🧠 Understanding Willpower Depletion: Discover the science behind why your willpower diminishes as the day wears on. 🍫 Early Conditioning: How your childhood eating patterns impact your current cravings. 💪 Willpower as a Muscle: Strategies to preserve and regenerate your willpower over time. 📝 Planning Ahead: How effective meal planning can prevent decision fatigue. 🛌 Replenishing Willpower: Techniques to recharge your willpower and maintain self-control.

Join Dr. Angela and Marchelle as they share personal anecdotes, scientific insights, and practical advice to help you keep the weight off and live a healthier, more vibrant life.

Don’t miss out on these valuable tips that can transform your daily habits and help you stay on track with your goals. Tune in now and take the first step towards mastering your willpower!

Episode Highlights:

(06:08) It’s possible to be super focused in the morning, and you're doing great … and your nutrition is spot on, but then as the day wears on, you start thinking about problematic foods. And then by evening all bets are off. Have you ever wondered why it is that things get so dicey for us in the afternoons and evenings? We see this all the time with our patients and online students in Empowered Weight Loss. (11:50) Willpower depletion is a psychological concept, and it refers to the idea that the ability to resist temptation and to have self-control diminishes over time. So it can also diminish if you're required to do it over and over again….think about willpower or self-control like a muscle – it can become fatigued over time, meaning you don’t have as much capacity for self control later. (22:03) Remember, one of the things that depletes your willpower is having to make decisions. So stop forcing yourself to make decisions. Don't go check your email or your social media accounts because that's not rest, because you're having to make decisions. Get off your screens, even though that seems relaxing because you're getting a dopamine hit from it. You're also having to make decisions and incorporate new information. So that's not going to replenish your willpower.

#Weightloss #LastingWeightloss #Willpower #EarlyConditioning #MealPlanning

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/170

Hey there!

We have an exciting and hilarious episode of the Keep the Weight Off podcast this week! 🎉 In this episode, Dr. Angela and Marchelle share their thoughts on a recent episode of South Park that tackles obesity and the new injectable weight loss drugs.💉

Here's what you'll learn and laugh about in this episode:

South Park's Take on Obesity: How the show humorously and accurately portrays the struggle with obesity and the new weight loss drugs.
Insurance Company Satire: A hilarious yet painfully accurate depiction of dealing with health insurance companies.
Weight Loss Drugs for Vanity: Spoof on wealthy individuals using these drugs for vanity purposes and their secret, desperate measures.
DIY Weight Loss Solutions: The risky and comedic attempt by Cartman’s friends to create their own weight loss injections (definitely NOT recommended!)
Big Sugar Conspiracy: A funny yet thought-provoking segment on how these drugs threaten the sugar industry, and how “Big Sugar” might be influencing the body positivity movement.
No More Fat Shaming: The episode's powerful conclusion on the importance of fighting against fat shaming and recognizing obesity as a disease.

Join us for a blend of humor and serious discussion on these critical topics. You don't want to miss it! 🎧✨

Listen to the latest episode now and join the conversation!

PS: If you are enjoying the podcast, don’t forget to rate and review on your favorite podcast platform! This really helps others to find this important information! Thank you! 🙏

Episode Highlights: (10:47) A profound part of this episode is a sequence where the South Park boys are singing a song called "Navigating the American Healthcare System", and they're running from one doctor's office to another, off to a lab, off to x-ray, back to the insurance company, back and forth to the same places over and over again, constantly filling out forms and sitting in waiting rooms. It is an absolutely hilarious parody of what it's like to try to figure out healthcare in this country. Those of you who live in other countries have no idea what it's like to live in the United States, trying to figure out the healthcare system. It's insane. (14:03) For the record, we do not recommend this; we don't recommend mixing up your own weight loss medication from semaglutide powder from India. The purity and safety of the peptide molecules cannot be guaranteed unless it's made in an FDA-approved facility under rigorously controlled conditions. Who knows what might be happening in these factories in India? (20:09) I want to publicly say thank you to Trey Parker and Matt Stone for a completely irreverent but brilliant episode that really highlights the struggle that people with obesity have to endure…knowing that rich people are using these expensive drugs for vanity, while insurance companies are withholding life-saving medications from people who really need them. They've done a lot of education with this episode, and I really appreciate it. And of course, part of the problem is also the drug companies themselves, who are charging outrageous prices for their drugs here in the States, while selling them much cheaper overseas. And all the while "Big Sugar" is threatened and feeling insecure and trying to figure out their next steps. The whole situation is incredibly fascinating and incredibly frustrating at the same time.. And I feel incredibly privileged to be right in the middle of it, advocating for our patients and advocating for people with obesity to get the help they need so they can live long happy healthy lives.

#Weightloss #LastingWeightloss #InsuranceCompany #WeightLossDrugs #SouthPark

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/169

Hey there!

Get ready for another eye-opening episode of the Keep the Weight Off Podcast! 🎧 Episode #169 is here, and Dr. Angela and Marchelle are diving deep into the essential role of protein in our diet.

Here’s a sneak peek of what you’ll learn:

🔍Key Takeaways: Debunking Myths: Understand the truth behind the bad rap that protein, especially animal protein, has received. Muscle Mass Matters: Learn why maintaining muscle mass is crucial for a healthy metabolism and weight management. Dieting Dangers: Discover why dieting for deadlines can backfire and lead to muscle loss. Quality Matters: Get tips on choosing high-quality protein sources and avoiding junk protein. Fascinating Research: Hear about groundbreaking studies on protein synthesis and muscle regeneration. Practical Tips: Find out how much protein you need (and when to consume it) for optimal results.

💪 Boost Your Metabolism and Stay Youthful!

Dr. Angela and Marchelle emphasize the importance of protein in maintaining muscle mass, which is key to keeping your metabolism high and supporting healthy aging.

You’ll also hear inspiring stories, including one about a 104-year-old woman who stays strong with weight training! 🏋️‍♀️

Don’t miss this episode packed with valuable insights and practical advice. Tune in now to transform your approach to protein and see the incredible benefits it can bring to your health and well-being.🎧

Episode Highlights:

(04:08) Muscles are powerhouses and they need energy at all times. They give us part of what is called our basal metabolic rate (or BMR). The basal metabolic rate is the number of calories it would take to keep our bodies running if we were paralyzed all day. All of the muscles are using calories all the time just to keep themselves going; our brain uses calories, and our liver uses calories. We need a certain amount of calories every day just to run our bodies. So having a good foundation of muscle is really important to keep that basal metabolic rate up high.

(10:15) I always say, let's work with our bodies, let's not try to do crazy calorie manipulations, let's not over-exercise and stress ourselves out and injure ourselves. Let's nourish our bodies correctly, let's keep a close eye on our muscle mass using body composition testing, and let's make sure we do this in a correct and sustainable way.

Remember, obesity is a disease that cannot be treated with willpower, rigid diets, and crazy exercise plans.

(28:20) It turns out that breakfast is the most important time to get our protein because we're actually using protein for energy when we wake up right after a night without any food. So skipping breakfast seems like such a smart idea because that's fewer calories I'm eating, right? …But that usually backfires because I see over and over again that people end up losing their precious muscle mass.

#Weightloss #LastingWeightloss #MuscleMass #Metabolism #Dieting #Nutrition

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/168

Hey there!

We're excited to bring you a deeply insightful and honest episode this week, led by our very own Marchelle. We're diving into the often unspoken challenges of weight loss, shedding light on the physical, mental, and emotional hurdles that many face but rarely discuss.

Here’s what you’ll learn:

💥 The Pressure to Conform: How societal beauty standards impact our self-worth and lead to unhealthy habits.

🧠 Mental Health Impacts: Understanding the emotional toll of weight loss journeys and the correlation between obesity and depression.

⚠️ Dangers of Fad Diets: The risks of quick-fix diets and the importance of sustainable, healthy eating practices.

💖 Body Positivity and Self-Love: Cultivating a positive body image and practicing self-care throughout your weight loss journey.

👩‍⚕️ Seeking Professional Help: The importance of support from healthcare professionals and the benefits of comprehensive programs like Empowered Weight Loss.

🎧 Don't miss out on this episode packed with valuable insights and heartfelt stories. Listen now to start transforming your weight loss journey with the right knowledge and support!

Remember, your worth is not defined by the number on the scale. True health encompasses physical, mental, and emotional well-being!

Episode Highlights:

(06:55) It's such a weird thing to think back on just kids trying to fit in and just wanting to be liked and wanting to be accepted and wanting to keep up with the popular kids. So that's how this all got started. I became really depressed, especially after my friend died. I became very depressed. And I didn't know how to get away from it. And so those bad habits carried on into my young adulthood, and my mental health suffered a lot. I felt like I wasn't worth very much and the people didn't like me if I wasn't skinny. And I don't know why that meant so much, but it did.

(11:21) I do think that most people who struggle with obesity feel very alone in their struggle. We all know other people who are trying to lose weight, but we don't really have any idea of how alone other people feel in their journey, how hard this is, and how disabling it is. It's just hard. Everything about this disease is hard.

(19:42) There is help out there guys. It is crucial. I believe in seeking support from a healthcare professional. I encourage everybody to find an obesity medicine doctor and maybe even a therapist. I also wanted to remind all of our listeners that we have so much help and guidance for you in the Empowered Weight Loss Membership, this is Dr. Angela's program. She teaches you everything you need to know about weight loss and how to keep it off. And there's group coaching and you have the support of Dr. Angela and others who are on the same journey with you. So it, you get to form a community and you get to be around other people so you don't feel so alone and you can bounce ideas off of each other. You can even get an accountability buddy, which I think is so important because to me, I think isolation is what keeps you in the dark.

#Weightloss #LastingWeightloss #SelfLove #MentalHealth #HealthCare

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/167

Hey there!

This week on the "Keep the Weight Off" podcast with Dr. Angela and Marchelle, we're diving into a topic that touches everyone's lives: the real cost of eating healthy versus eating fast food. 🥗 vs. 🍔

Tune in to uncover eye-opening insights that could transform how you view your grocery bill and your health:

🍇 Understand the True Cost of Eating Healthy - Explore why initial perceptions of high costs for nourishing foods like meats and organic vegetables are misleading compared to the hidden expenses of fast food.

🔍 Real-Life Comparisons - Hear from a client who shares her journey from spending $70 daily on take-out to embracing whole foods, and how it changed her financial and health outlook.

🥘 Meal Planning Magic - Learn the benefits of meal planning and how it can reduce stress, save money, and lead to better health outcomes.

💸 Long-Term Savings - Discover the significant savings that come from avoiding processed foods, which not only impact your wallet but also your physical and mental health.

🧠 Health Beyond the Plate - Delve into how processed foods contribute to serious health issues like insulin resistance, diabetes, and even mental health struggles.

🛒 Grocery Shopping Tips - Get practical tips for making your trips to the grocery store less stressful and more cost-effective.

This episode is packed with valuable insights that will make you think twice about where you invest your food dollars. Don't miss it – your body and your bank account will thank you!

We hope you find these insights as enlightening as we did! Looking forward to your thoughts after tuning in.

Episode Highlights:

(07:21) Here you are trying to eat well, and you're choosing nourishing food, and your grocery bill is $150 or $200, and you're thinking "wow it's expensive to eat well" but it feels like that because all of that money is getting spent all at one time.

When you're just spending a little bit here and there on takeout food, it doesn't seem like all that much, but it's actually a lot. When you go to the grocery store and buy all your food all at once, it just SEEMS like a lot more, but it's actually a lot less.

(09:48) There are big savings to eating whole foods in terms of time and money spent trying to diagnose and treat diseases that are caused by processed food. For example, many people struggle with digestive issues like irritable bowel syndrome and reflux disorder … These are a direct result of all the processed crap that we tend to eat. You just can't eat processed takeout food all the time and have a healthy digestive system.

(11:34) There's no question that insulin resistance and diabetes are caused by processed food. One of my colleagues told a group of Obesity Medicine specialists one time: “Let's call a spade a spade: diabetes is ‘processed food disease.’” So the truth is, a processed food diet may seem to be cheap and convenient, especially when you see these $1 or $3 menu items at McDonald's as an example, but it's actually a very expensive diet and it costs a lot in terms of what it does to our bodies and to our mental health. #HealthyEating #FastFood #GroceryShopping #weightloss #lastingweightloss

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/166

Hi there!

Get ready for an eye-opening episode of the Keep the Weight Off podcast with Dr. Angela and Marchelle. This week, they're uncovering the truth about hidden sugars in foods that are often marketed as healthy.

Here’s what you’ll learn:

🕵️‍♂️ The Hidden Sugar Trap: Find out how even the most health-conscious among us (Dr. Angela included) can get tricked by clever marketing.

🥤 Surprising Finds: Hear about Dr. Angela’s discovery in a seemingly healthy snack, and Marchelle’s revelation about a grocery store yogurt parfait.

🍇 Natural vs. Added Sugars: Learn the difference between natural sugars found in fruits and dairy and the added sugars that can sabotage your health goals.

🔍 Label Reading Tips: Gain practical advice on how to scrutinize food labels to really know what you’re eating before you take that first bite.

🚫 Avoiding Sugar Pitfalls: Get tips on how to spot and avoid foods with hidden sugars that can lead to unwanted health issues.

🧐 Pantry Challenge: Join Dr. Angela and Marchelle in a challenge to identify hidden sugars in your own pantry and refrigerator.

This episode is not just informative—it's a wake-up call!

Tune in to empower yourself against the sneaky tactics of the food industry and make healthier choices every day.

Episode Highlights:

(07:38) There are many healthy foods that have sugar in them; it could be milk sugar, which is called lactose, in milk and yogurt; it could be fruit sugar, which is called fructose. Fruit juices and dried fruits may all have natural sugar in them.… The problem is when they dump a whole bunch of extra added sugar in it, and that will be very specifically labeled on the food label.

(10:13) You really just want to avoid anything that has added sugar in it, unless you're purposefully having a splurge. For example: if it's your birthday and you're going to have a piece of birthday cake, that is a lot of added sugar, but you know it. What I'm trying to help you become aware of is all those times when you think you're picking something healthy and you don't realize it has added sugar. Like those instant oatmeals, for example.

(13:44) I just want our listeners to become aware that (the food industry is) adding sugar to foods when they shouldn't be; if you pick a breakfast cereal, you can pretty much be guaranteed that it's got added sugar in it. I want you to be looking for things that you think are good for you, like granola bars, yogurts, or salad dressings. There are so many things that you think are good for you and the food industry's dumped a whole bunch of sugar in it.

#weightloss #lastingweightloss #SugarAddiction #AddedSugars #FoodInsdustry

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/165

Hi there! In our latest episode of the Keep the Weight Off Podcast, Dr. Angela shares fresh insights from the Obesity Medicine conference in Denver.

Here's a quick rundown: Record Attendance: Over 1400 obesity medicine specialists gathered at the conference, showcasing a growing interest in tackling this widespread issue. 📈 Alarming Statistics: Shocking data revealed the rapid rise of obesity rates in the U.S., emphasizing the urgent need for effective treatments and interventions. 😱 Innovative Medications: Discover the latest breakthroughs in weight loss medications, including insights into new drugs like Wegovy and Zepbound, offering hope for those struggling with obesity. 💊 Insurance Coverage Challenges: Learn about the hurdles patients face in accessing these medications due to insurance company policies and the cost-benefit analysis dilemma. 💰 Endocrine Disruptors: Dive into the eye-opening discussion on how environmental chemicals impact obesity rates, and practical tips to minimize exposure. 🌿 Midlife Weight Gain: Explore the factors contributing to weight gain in midlife women, including muscle loss and hormonal changes, and strategies for prevention. 💪 Takeaway Message: Dr. Angela and Marchelle offer invaluable insights and emphasize the importance of early intervention, dispelling myths around obesity and advocating for comprehensive treatment approaches. 🌟

Episode Hightlights:

(04:25) Currently, 42% of American adults have obesity. By 2030, which is only six years from now, nearly half of all Americans will have obesity, as defined by a body mass index of 30 or above. (11: 56) If someone has cancer, you treat it. If someone has heart disease, you treat it. If someone has asthma, you treat it. So just the fact that there's any thought of a cost benefit analysis going on at all is indicative that the powers that be in insurance companies are still seeing obesity as a character flaw and a lifestyle choice, and not a disease that requires treatment. (32:14) Obesity affects every single one of us in one way or another. The importance of prevention and early intervention cannot be overemphasized. In 95 percent of cases, diet and exercise are not enough to put this disease into remission and we need to stop thinking about this as a character flaw and start thinking about this for what it is, which is a complex metabolic disease that affects all parts of the body and the brain.

#weightloss #lastingweightloss #denver #conference #obesity #medicine

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/164

Hey there!

Get ready for an emotionally insightful episode of Keep the Weight Off podcast with Dr. Angela and Marchelle! In this week's episode, we take an empowering trip through the stages of grief through a personal story that Dr. Angela shares.

Here's what you can expect:

🔍 Unveiling the Emotional Roller Coaster: Dr. Angela shares her personal journey of navigating through the stages of grief after an unexpected turn of events in her decision to become a kidney donor for a friend.

💔 Recognizing Denial: Learn how denial played a role in Dr Angela’s initial reaction to the news, and explore how this stage manifests in various forms during times of loss. 💬 Bargaining: Dr Angela shows us the bargaining stage, shedding light on the lengths we go to reconcile conflicting emotions and realities.

🔥 Managing Anger and Blame: Explore the powerful emotions of anger and resentment, and how they can impact our perception of events and those involved.

😔 Navigating Sadness and Depression: Discover how acknowledging and processing these emotions is essential for healing.

❤️ Cultivating Self-Compassion: Discover the importance of self-compassion in times of suffering, and learn practical strategies for extending kindness and understanding towards yourself.

💡 Insight into Kidney Donation: Gain awareness about the critical need for kidney donors and how you can potentially save a life by considering donation.

🌱 Embracing the 50:50 of Life: Reflect on the concept of life's balance between positive and negative emotions, and how accepting this balance can lead to greater overall happiness.

Episode Highlights: (04:48) I wanted to explain grief because we don't just grieve over people dying. Grief is a universally felt emotion that occurs with any loss. Grief comes in five stages, and this comes from Dr. Elizabeth Kubler Ross. They are usually sequential, but not necessarily. The first stage of grief is denial, the second stage is bargaining, then there's anger, depression and then acceptance. And it's a wild, crazy, emotional rollercoaster ride to go through all of this.

(10:57) Sometimes I'm starting to feel like maybe everything's going to be okay, we'll get through this, sort of like a back and forth in between those. I'm not in denial anymore. I'm not bargaining anymore. I'm really not in too much anger, mostly sadness. It's Acceptance and the occasional dip back in the anger. This has not been an easy ride at all. You might be asking, why am I sharing all of this with you? Because I want everyone to understand that all of us suffer. It doesn't matter who you are. If you are a human being, you are going to experience powerful human emotions. And I think it helps so much to understand this and take the time that you need to actually feel your emotions and cry and scream and do whatever needs to be done to process them.

(12:32) Remember, life is 50:50. It's 50 percent positive emotions and 50 percent negative emotions. We can't know happiness without knowing sadness, we can't know what connection feels like without experiencing loneliness, we can't know what peace feels like without knowing anxiety, and we can't know excitement without knowing boredom. This is part of the 50-50 of life. This disappointment is a part of being human.

#weightloss #lastingweightloss #mindset #ManagingEmotinons #Selfcontrol

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/163

Hey there!

We're thrilled to announce our latest podcast episode, where Dr. Angela and Marchelle dive deep into understanding slips vs. splurges and how to bounce back stronger than ever! 💪

Here's a sneak peek at what you'll discover:

Defining Slips vs. Splurges: Learn the difference between planned indulgences and unplanned slips, and why the language we use matters. 🗣️

The Science Behind Cravings: Explore the role of our primitive brain, gatekeeper neurotransmitters, and the prefrontal cortex in managing our eating habits. 🧠

Identifying Modulators: Understand how emotional states like disappointment, fatigue, and stress can influence our susceptibility to food cues. 💭

Personal Stories: Hear Dr Angela's insightful personal story about navigating slips and discovering deeper lessons about herself. 🌟

Empowering Yourself: Discover how to embrace slips as opportunities for growth and evolution, rather than moments of defeat. 🌱

Feeling inspired? Dive into the full episode now! Don't miss out on valuable insights and empowering strategies to keep you on track with your weight loss journey. 🎧

Wishing you all a fantastic week ahead filled with self-discovery and empowerment! ✨

PS: If you're ready to take your journey to the next level, consider joining us in Empowered Weight Loss for even more support and guidance www.journeybeyondweightloss.com/yes 🚀

Episode Highlights:

(04:16) So a lot of times people will use the word "cheat", like "I cheated" or "I had a cheat meal". I can't stand that word, and the reason is because it's a diet language. It's the language of someone who's been restricting themselves and depriving themselves for a while in an attempt to lose weight.

I used to do that every Sunday when I was dieting and it always brought up feelings of guilt and shame, even though it was planned and it was supposedly okay. And the word cheat has bad connotations, it sounds like you're a bad person and you're doing something wrong.

(09:03) Many people feel like they're fighting themselves constantly trying to use willpower because they're trying to overcome all of this with their prefrontal cortex. Here's what I want us to understand; certain emotional states act as modulators and they change things in our brain. When we're in these states, we're more susceptible to the drives of the primitive brain.

So, for example, maybe we're feeling disappointed about something or depressed about something. Maybe we're in a state of grief or anger. Maybe we're not sleeping well. All of these states can act as modulators to make us more vulnerable to the cues that the primitive brain is always going to be responding to, especially in this food environment.

(19:09) What I'm teaching people in our Empowered Weight Loss Membership is how to figure out the deeper lesson to this; when we have slips like this we can learn a deeper lesson from our slips. Once we figure out what the triggers are and what the modulators are, we can stop beating ourselves up and just get curious. This will give us a chance to evolve.

I love slips because they help us learn about ourselves. When I took the time to discover what was going on, I discovered that I had some boundary issues and they were creating a lot of anxiety for me.

#weightloss #lastingweightloss #PersonalGrowth #LifeStyle #Empowerment

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/162

Hey there!

Are you ready to embark on a journey of profound personal evolution?

Dr. Angela and Marchelle are back with another empowering episode of the Keep the Weight Off Podcast, and you won't want to miss it!

In this episode, Dr. Angela and Marchelle dive deep into the power of visualization and shifting beliefs to unlock your potential for lasting weight loss transformation. Here's a sneak peek of what you'll learn:

🔹 How to develop a compelling vision of your future self, thriving in a healthy vibrant body you are proud of. 🔹 Understanding the role of your primitive brain in resisting change and maintaining old beliefs. 🔹 The concept of cognitive dissonance and how it impacts your weight loss journey. 🔹 Practical strategies for bridging old beliefs with new empowering thoughts. 🔹 Why losing weight and keeping it off is more of a mind game than anything else.

Plus, Dr. Angela shares insights from her Empowered Weight Loss students, offering real-world examples and actionable advice to help you overcome mental barriers and achieve your goals.

It’s time to overcome limiting beliefs and shine in healthy vibrant bodies we are proud of!

PS: Ready to take the next step in your weight loss journey? Join the Empowered Weight Loss membership and gain access to expert guidance, group coaching, and the support you need to break free from the yo-yo diet cycle for good. Invest in yourself today at www.journeybeyondweightloss.com/yes

Episode Highlights:

(02:03) Thriving means that you're not just trying to make it through your day; So many of us get up and think: "How am I going to make it through another day?" We all have a few days like that once in a while, but if that's your experience on most days, then what that means is that you're struggling.

We want you to be thriving so that most days you're waking up and you're feeling well rested, and eager to do things that are enjoyable to you.

When I say a healthy, vibrant body, what that means is that you have the disease of obesity under control, your blood pressure is excellent, you're nourishing your body with whole foods, you're exercising regularly because you enjoy it, you have all the energy you need to do the physical things that you want to do and you're just full of vitality.

(07:45) The job of our primitive brain is to keep us safe, to not make waves because right now we're alive and we're surviving. So anything that we do differently could jeopardize our survival. This means that any kind of change is very scary to the primitive brain. Anything new, anything different could mean impending doom, and our primitive brain will fight against it and keep us in that safe cave where we belong.

(09:49) To make this transformation, we have to develop an entirely new set of thoughts and beliefs. Beliefs like: I am vibrant and healthy, I know how to nourish my body correctly, I know how to manage my emotions without using food or alcohol as a buffer. All new beliefs.

And these thoughts may be in complete contradiction to your current thoughts. There's a term for this that comes from psychology, it's called "cognitive dissonance". It's when we're thinking two different contradictory thoughts. Being in cognitive dissonance is very uncomfortable, so we'll instantly go back to the old practiced thought in a heartbeat.

#weightloss #lastingweightloss #Mindset #cognitivedissonance #PrimitiveBrain

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/161

Hey there!

We're thrilled to announce the latest episode of the Keep the Weight Off podcast, where we delve into the insightful and empowering "Shame, Blame and the Weight Loss Revolution" Oprah special that aired recently on ABC! 🌟

In this episode of the podcast, you'll learn:

🔹 The significance of recognizing obesity as a disease and the importance of reducing stigma and shame around it.

🔹 Insights into Oprah's personal struggles with weight and her journey through dieting and its aftermath.

🔹 Understanding the body's signals and the futility of overriding them, illustrated with an analogy from Dr. Angela’s recent stress test.

🔹 The societal discrimination faced by individuals with obesity and the need for comprehensive treatment approaches.

PS: It’s not too late to sign up for the Belly Buster’s Challenge, which is in full swing this week! Thousands of people are discovering what it takes to blast belly fat… don’t miss out! Sign up HERE

Episode Highlight:

(12:15) Oprah talked about how people like her with obesity are discriminated against all the time in our society. She said that discriminating against people with obesity is one of the last acceptable biases. Insurance companies put up all sorts of barriers for people getting treatment and they tell people over and over again "You should just diet and exercise, this is a cosmetic issue". So the insurance companies are perpetuating this bias, and we know well how hard it is to get people the treatment that they need.

(19:59) Marchelle: It was hard for me to accept where I'm at now; I feel like it's not real because I was so used to living the life of somebody that's overweight…when I look in the mirror I can still see that other person that I used to be. Which is something that I'm working on. I know that this is a journey for me.

(27:19) No miracle medication's going to fix all this, despite what we want and what we hope for. There's no gastric bypass, or pill, or injection that is going to cure this disease because it's so complex and you have to really deal with the entire disease of obesity and that means what's going on in your heart and in your mind as well. That's why you need to get with a community that you can work on that part of it. It's not just the eating part… If you don't get with a professional that knows about this disease, you're just going to keep “yo yoing.” The stuff that goes on inside your brain, inside your emotions, and your emotional attachment to food, are so important to treat as well. And I don't think that you can do one without the other and have long term success.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/160

Hey there!

Are you tired of struggling with stubborn belly fat? 🤔 Do you want to reclaim your confidence, vitality, and health?

If so, you're in the right place! In this episode of the Keep the Weight Off Podcast, we delve deep into the topic of belly fat and how to banish it for good.

Here's a sneak peek of what you'll learn: - The emotional and physical toll of belly fat, as shared by real people just like you. 😔 - Insights into why belly fat isn't just about appearance but is actually a sign of a deeper health issue. 🩺 - Practical tips and strategies to understand, combat, and ultimately eliminate toxic visceral fat. 💪 - An exclusive invitation to join our free Belly Buster's Challenge, where you'll embark on a journey to transform your health and lifestyle. 🚀

Ready to take control of your health and bid farewell to belly fat? Join us for this empowering episode and discover the keys to a happier, healthier you! 🌟

Join us in the challenge right HERE.

Episode Highlights:

(03:02) What I want all of us to know is that this belly fat causes us a lot of pain. It's not just physical pain, it's emotional pain too. And when I did the last Belly Busters Challenge, back in late January of this year, I put up a post in the challenge Facebook group and I asked "What would banishing belly fat mean to you?", and I got 239 responses to that question

(07:59) Belly fat affects all aspects of our lives. We carry it with us everywhere. A lot of people carry a lot of shame along with it, and I hope that if you're listening and you feel resonance with some of these comments, it helps in some way to know that you're not alone in your suffering.

Here's what I want all of us to understand; belly fat is not a character flaw. I think that's one of the reasons why people have so much shame about it, they think that they've done something wrong. And I want you to know you haven't done anything wrong, this is a disease.

(09:25) I want you to understand belly fat at a whole new level, and learn about what causes it and how to get rid of it. And we're going to do it together as a community in a dedicated Facebook group. So we'll all be learning together and I give you little exercises to do every day. There's nothing quite like this out there for you to really help you understand a lot of what causes so much disability and early death in our country and exactly what to do so that you can have a happy, healthy life.

I'm teaching you the science, but I'm teaching it in an easily understandable way so that you can just take it bit by bit and you can ask questions along the way. It's a ton of fun and it's a great learning experience for anyone who signs up.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/159

Get ready to dive into insightful conversations with Dr. Angela and Marchelle as they explore the power of self-reflection and goal-setting on your birthday.

Here’s what’s in store in this episode:

🎈Discover the thought-provoking questions Dr. Angela asks herself each year and why it's essential for personal growth.

🌟 Learn how to evaluate your life's direction, proudest accomplishments, areas for improvement, gratitude, and future aspirations.

💡 Gain insights into Dr, Angela’s journey as she shares her proudest achievement and a surprise upcoming milestone!

🌱 Explore the importance of nourishing your body and shifting your perspective towards holistic health.

📝 Take away practical tips for implementing these reflection exercises into your own life.

Don't miss out on the opportunity to gain valuable wisdom and inspiration!

Wishing you a fantastic week ahead, and we'll catch you on the airwaves!

Episode Highlights:

(06:42) Do you like the way your life is going and why or why not? Asking ourselves this question is really important; time is a resource that you never get back and how you spend your time matters. If you're not happy It's important to make the changes that are going to improve your life.

(13:07) I've always been grateful for a strong, healthy body. And this year though, it became even more poignant because I decided to become a living kidney donor, and I've been going through the evaluation process. They examined everything, and I was shocked because everything was unremarkable; the liver, the pancreas, the spleen, the gallbladder, the kidneys, no stones, no cysts, nothing. I'm 62 years old, most people my age have already had their gallbladder out and they've had hysterectomies and they've got arthritis and they've got diverticulosis, I've got none of that.

What it told me is that all of these diseases that we attribute to aging, all the digestive issues that people struggle with, and heart disease, are not inevitable. What we have is a toxic food supply, and this is what's causing most of the chronic conditions that we deal with.

(17:38) If you can stop focusing on “how many pounds have I lost?” and start focusing on envisioning that your liver is healthy, your intestines are healthy and you don't have arthritis, or that it’s improving. If you can start focusing on that instead of focusing on actual weight loss, you'll make changes that will last for the rest of your life.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/158

Hey there!

In this episode, Dr. Angela shares a powerful revelation that she had recently, and it's a game-changer for anyone who struggles with stress eating. Here's a sneak peek of what you'll discover:

🔍 Uncovering the Hidden Stressors: Dr. Angela opens up about a common scenario many of us face - feeling overwhelmed by our to-do lists and seeking comfort in food. Can you relate?

🧠 The Power of Perspective: Learn how Dr. Angela’s "aHa" moment shifted her perspective on stress and self-talk. Discover a simple yet profound technique to reframe your thoughts and reduce stress instantly.

💡 Transforming thoughts: Dive into the discussion about the language we use internally and how it impacts our stress levels. Hint: It's not about denying responsibilities but shifting our mindset.

🌞 Finding Inner Joy: Explore how adjusting your language can lead to a happier, more fulfilling life. Say goodbye to unnecessary stress and hello to productivity and inner joy!

Tune in to the episode to discover how a simple shift in perspective can make a world of difference in managing stress and keeping the weight off. Trust us; you won't want to miss this empowering discussion!

Episode Highlights:

(03:02) A MODEL is a tool, a way of helping us understand how our thoughts create our feelings, our actions, and our results.

(04:30) When I omitted the word “need” in “List of things I need to do,” the circumstance became a more accurate statement that just said "List of things to do". And that's when it hit me; How often do I walk around all day telling myself about all the things I NEED to do? "I NEED to clean off my desk", "I NEED to clean up the kitchen" and then when I get all stressed out from everything I need to be doing I tell myself "I need to calm down". It's a vicious cycle, right?

(07:47) Some things do warrant our attention and focus. But I actually think we put way more stress on ourselves than is good for us. I just know that I have this pervasive inner voice trying to keep me motivated by telling me all the things I need to be doing or all the things I should be doing. These types of thoughts actually rob us of our inner joy and stress us out. Wouldn't it be great to just start to notice all those times when we stress ourselves out for no good reason and see what we can do to correct that?

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/157

Hey there!

Get ready to dive deep into one of the most beloved yet potentially addictive foods - pizza! 🍕 In this week's episode of the Keep the Weight Off podcast with Dr. Angela and Marchelle, we're unraveling the mysteries behind why pizza can be so irresistible and even addictive.

Here's a sneak peek of what you'll learn: 👉 The science behind why pizza is so pleasurable and sets us up for addictive-like responses. 👉 Six reasons why pizza can be highly addictive 👉 How the accessibility and social factors surrounding pizza contribute to its addictive nature. 👉 Practical tips for enjoying pizza in a healthier way, including alternative crust options and mindful toppings. 👉 Insightful reflections on finding alternative rewards that don't compromise your health goals.

Dr. Angela and Marchelle will guide you with their expertise and personal insights, offering valuable strategies for navigating cravings and making mindful food choices.

Take care, and we can't wait to catch up with you next week for more empowering insights!

Episode Highlights:

(05:56) Michael Moss wrote a book called "Salt Sugar Fat", in which he interviewed food scientists. He explains that the food industry has zeroed in on this combination of salt, sugar, and fat because it triggers an intense reward activation in the pleasure centers of the brain. The food industry has even named this phenomenon, and they call it triggering the brain's “Bliss Point". Pizza is a “Bliss Point" food. It contains all of these elements: salt, sugar in the tomato sauce, fat in the cheese, and the crust containes flour that gets turned into sugar, and all of this activates the reward center. (07:54) Cheese contains casein, which breaks down into casomorphins in the body. “Caso” is cheese and morphine is like an opioid. So casomorphins can bind to the opioid receptors in the brain, and that will relieve pain and bring pleasure similar to the effects of other opiates like heroin and morphine. Now, think about combining it with all the other ingredients in pizza; this really can contribute to the addictive nature of pizza. (10:42) Pizza is often associated with social gatherings, parties, and events. You're relaxed and you're having fun. It's easy and everyone loves it. So this social aspect can create positive associations in our brains. In other words, pizza means happy times, and this really reinforces its appeal and makes it all the more pleasurable and addictive.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/156

In this week's episode, Dr. Angela and Marchelle dive deep into the topic of Identity and how it shifts as we embark on our weight loss journey. 🏋️‍♀️

From shedding old labels to embracing our newfound confidence, this episode is packed with valuable insights and practical tips to help you navigate this transformative process.

Here's a sneak peek of what you'll learn: 🔍 Understanding how our identity evolves as we lose weight 🔄 Shifting our mindset and rewriting our internal narrative 🎉 Celebrating non-scale victories and focusing on what we've gained 💪 Cultivating a supportive network to boost morale and motivation 💬 The power of accountability and emotional support in our weight loss journey

Dr. Angela and Marchelle share personal experiences, expert advice, and actionable strategies to help you embrace your new identity, celebrate your progress, and keep the weight off for good! 🌟

Remember, you're not alone in this journey. Whether you're facing challenges or celebrating victories, we're here to support you every step of the way.

Episode Highlights:

(04:47) Losing weight isn't just about numbers on a scale, it's about a complete transformation. There's a mental transformation, an emotional transformation, and even a spiritual transformation, that's why I always say "The journey to lasting weight loss is a journey of profound personal evolution". And one of the biggest challenges that we face is letting go of that old identity as the overweight person. We've carried that label for so long that it kind of becomes ingrained in our self image and the idea of going to a smaller clothing size doesn't even seem like it fits.

(10:27) We have to shift our internal dialogue; so instead of focusing on what we've lost, and I don't mean weight loss, I mean all of the treats and things that we've lost, we want to celebrate what we've gained. It's about reframing our thoughts and recognizing the incredible progress that we've made. Every pound of fat lost is a victory, and every healthy choice that we make is a step toward our best selves.

(17:06) Focus on what you're gaining rather than what you're losing. And seriously, you're not really losing much more than a few sugary or floury treats once in a while. The benefits far outweigh the sacrifices. We are not only boosting our morale and our motivation, but we're laying the foundation for long term success. It's a really powerful shift in perspective that can transform not just our bodies, but our entire lives.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/155

Hey there!

In this episode, we dive deep into strategies for maintaining healthy habits, even when life throws curveballs your way. Here's a sneak peek of what you'll learn:

🧠 Understanding the importance of kindness and compassion towards yourself during challenging times.

🌅 Tips for adapting your routines and habits when faced with unexpected disruptions.

🤝 The power of accountability and how having support can significantly boost your success in your weight loss journey.

🚀 Practical advice on starting small, building habits gradually, and never giving up on your goals.

Don't miss out on this insightful discussion filled with actionable tips to help you stay on track with your health and wellness goals!

And remember, your journey to a healthier, happier life is not a solo endeavor. Join our community of like-minded individuals in the Sugar and Flour Buster's Society on Facebook, or take your commitment to the next level by joining our Empowered Weight Loss Community.

Here's to a week filled with progress, positivity, and empowerment!

PS: Healthy habits are easier with like-minded friends! If you’re ready to take control of your health and well-being, join us in the Empowered Weight Loss Membership HERE!

Episode Highlights:

(06:36) Here's a quote from Habit expert James Clear: "In the long run, the quality of our lives depends on the quality of our habits. With the same habits, you'll end up with the same results. With better habits, anything is possible. In many different areas of life, changes seem relatively small and insignificant on a daily basis. The difference between eating a burger and fries for lunch or eating a salad on any given day is pretty insignificant, it's only 2 or 5 or 10 years later that you're like ‘Oh, those daily choices really do add up’".

(12:18) I grew up in Kansas, and I like to compare building new habits to building a new 90-mile-an-hour freeway in the middle of a wheat field. It's going to take some time; first, you have to cut down some wheat, and make a path, then you have to widen the path, and then you have to smooth it out and pave it, then as time goes on you make lanes in your freeway and you add some on and off ramps and more lanes. Years later, you'll have a new freeway going 90 miles an hour in the direction of your desired new habit, but it takes time and consistency to develop it.

(17:48) As you're developing new habits and new routines, if life throws a monkey wrench in your plans, and you go back to eating crap food for a bit, be kind and gentle with yourself. You've got a normal brain that's currently rejecting the idea of developing anything new because right now you're in fight-flight trying to manage whatever the stress is. It's okay. Just don't give up and remember that you want to come back to working on the new habits so that someday they will be just as easy as the old ones were.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/154

Hey there!

🎉 Exciting news! We've just released a brand new episode of the Keep the Weight Off podcast with Dr. Angela and Marchelle, and you won't want to miss it!

In this episode, we delve into a common phenomenon that many of us experience but might not fully understand: Why we're never satisfied, even when we've achieved our weight loss goals.

Here's a sneak peek of what you'll learn by tuning in:

🔍 Understanding the root cause: Dr. Angela and Marchelle share insights into why our brains are wired to constantly seek more, even when we've accomplished remarkable milestones in our weight loss journey.

🧠 Overcoming shame: Explore the deep-seated emotions of shame that often accompany weight loss and learn how to address them effectively.

🎯 The Arrival Fallacy: Discover why reaching your goal weight might not bring the everlasting happiness you expect and how to navigate this common misconception.

🍽️ Tackling primitive brain talk: Learn how to identify and redirect primitive impulses that might sabotage your weight maintenance efforts, especially during vacation splurges.

P.S. 💪 Ready for in-depth support? If you're seeking comprehensive help with your weight loss journey, including medical insights, mindset shifts, and a supportive community, don't miss out on the Empowered Weight Loss membership. Just visit journeybeyondweightloss.com/yes to get started!

Episode Highlights:

(03:14) I just want all our listeners to know that there are people out there who are NOT going to just tell you, “Hey, this is all your fault, stop eating so much and exercise and that's going to solve all your problems!” If you need any help with this disease, and you're looking for a specialist in Obesity, just go to ABOM.org. That's the American Board of Obesity Medicine. Here you'll get a list of health care professionals actually board certified in Obesity Medicine who understand what you're going through.

(06:28) Here's what I discovered from my own experience; I was trying to fix an underlying sense of shame with my dieting, and some of the shame comes from our primitive brains because self-criticism is a survival instinct in the primitive brain. So when we feel threatened by something outside of ourselves that we can't control, we have a tendency to blame ourselves and to feel shame for it, and this is normal. A lot of us are walking around with this primitive brain that is criticizing us all the time and then we're feeling all of this shame.

(14:09) Your primitive brain wants its pleasure hit. It's okay. Nothing wrong. We just have to redirect. I do this by reminding myself that processed food, like cake and cookies and chips, are just really toxic and unhealthy things. I don't want to indulge in these things because I see them in the same way I see cigarettes.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/153

Get ready for an eye-opening episode of the Keep the Weight Off Podcast this week! Dr. Angela and Marchelle take a deep dive into the shocking biases and misconceptions surrounding obesity in the healthcare industry. 🩺💼

Here's a sneak peek of what you'll learn: 🔍 Uncovering the heartbreaking story of a patient facing judgment and prejudice from medical professionals. 🧠 Understanding the science behind obesity as a chronic progressive metabolic disease. 💡 Exploring the Joint International Consensus Statement for Ending the Stigma of Obesity and its crucial insights. 🚫 Confronting bias head-on and advocating for compassionate, informed healthcare practices. 🌟 Finding hope and support in a community that understands the complexities of weight management.

Remember, you're not alone in your journey. Let's challenge misconceptions together and pave the way for a healthier, more inclusive future.

Stay empowered, stay informed, and keep fighting the good fight!

Episode Highlights:

(04:53) Obesity kills 300, 000 people every year in the United States alone, and it takes eight years off of our lives. Most people with obesity have spent a lifetime trying to diet and exercise their way out of it, and very few succeed using that strategy alone.

Is that because all of these people have massive character flaws and are really just lazy gluttons? Absolutely not. It's because obesity is a chronic, progressive, metabolic disease that in most cases cannot be fixed with willpower.

(08:44) The Joint International Consensus Statement for Ending the Stigma of Obesity was published in 2020. There are 2 important points in the section titled “The science of obesity versus misconceptions in the public narrative of obesity”:

“The assumption that body weight is entirely under volitional control and that voluntarily eating less and or exercising more can entirely prevent or reverse obesity is at odds with a definitive body of biological and clinical evidence developed over the last several decades”.
“Popular expressions such as energy in versus energy out, or calories in versus calories out are misleading because they inaccurately imply that body weight and or fat mass are solely influenced by the number of food calories ingested and the amount of energy burned through exercise. This narrative is not supported by evidence, and provides a foundation for popular, stigmatizing views that blame individual's lack of willpower for their obesity”.

(15:58) If you hear this sort of bias from your healthcare professional, you're not alone. Number one, obesity medicine professionals would never say these things. We understand that this is a terrible disease, and it's very difficult to keep it under control.

There are complex factors involved, including a processed food industry that is constantly advertising in your face all the time, your genetics, how early you were exposed to these toxic foods, and all kinds of social bias. There are so many factors going on that affect this disease and how it manifests. Not all of us but many of us understand that processed food is a drug, and so there's an addiction component to overcome too.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/152

In our latest episode of the Keep the Weight Off Podcast, we dive into a topic that resonates with so many of us - getting back on track after the holidays, vacations, illness, whatever it may be!

In this episode, Marchelle and I share our personal experiences and insights, shedding light on why it can be so challenging to resist those temptations and regain control. 🍰🍫

Here’s a sneak peak:

👉Understanding the Challenge: Learn why it's not about your willpower but rather the powerful influence of the toxic food environment we live in. 💪🏽🍔

👉Key Skills for Success: Explore practical strategies for getting back on track, including the crucial first step of not beating yourself up.

👉Emotional Mastery: Discover how to identify and navigate your emotions, with a unique perspective on turning shame into a powerful motivator through intriguing revenge fantasies.😡🤣

👉 Taking Action: Gain actionable steps to reclaim your health, from setting a quit date to cleaning out your pantry and planning your detox journey.📆🍏

Remember, you're not alone on this path. We're here to support you every step of the way. Join our Empowered Weight Loss community for even more guidance, a supportive community, and expert coaching.🤝

Don't let temptations derail your progress any longer.

Thank you for being a part of the Keep the Weight Off Podcast community. We can't wait to inspire and empower you in your wellness journey.

Take care and stay tuned for our next episode!🌈

Episode Highlights:

(07:03) My emotional connection to food has a whole lot to do with my self esteem and my worthiness. I feel like when I give myself permission to indulge in things that are not good for me, it has to do with me feeling worthy of health and worthy of nutrition and worthy of saying no to that stuff.

(14:47) When we have sensitive brains there's no such thing as moderation, it doesn't work that way when you're trying to get off crap food… Dr. Ashley Gearheart told us that 14% of people have actual addiction to processed foods, and then there's a whole bunch of other people who don't meet the criteria for addiction, but their brain is still super sensitive. I asked her what makes people's brains so sensitive? And she said it can be a family history of drug or alcohol addiction, or early exposure to a traumatic experience when your brain was forming. There's a lot of reasons why we might have super sensitive brains and it doesn't really matter what your particular reason is … what matters is that you recognize that this is the way your brain responds to these foods.

(19:10) How you learn these skills is you have to get plugged in with a mentor, you have to get plugged in with a community. It's not going to just happen out of thin air, you really have to get with somebody who can help you, a doctor, a community of people that are for the same goal. You have got to get into a community that can help you so that you can not only get the weight off, but to keep the weight off.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/151

Hey there!

🎧 In Podcast #151, we dive deep into the tricky territory of self-deception and those familiar excuses that seem to hold us back on our journey to a healthier, happier person. We've all been there, haven't we? That moment when our brain starts to play tricks on us, making it oh so tempting to procrastinate. Well, it's time to tackle those lies head-on!

Here's a sneak peek of what you can expect: 🌟 "I'll start tomorrow" – Sound familiar? We explore why this phrase is a trap and how to break free. 🌟 The myth of perfection – Discover why all-or-none thinking won't get you anywhere fast. 🌟 "One bite won't hurt" – Unmasking the slippery slope of indulgence. 🌟 "I deserve this" – The truth about rewarding yourself without derailing your goals.

So, if you've ever found yourself stuck in the cycle of "I'll start tomorrow" or thought that "one bite won't hurt," this episode is tailor-made for you! It's packed with insights and practical tips to empower you to take charge of your health and well-being TODAY.

Remember, transformation is not in the distant future—it's in the very next decision you make. Don't miss out on this opportunity to gain valuable insights and motivation to live your healthiest life.

Thank you for being a part of the Keep the Weight Off Podcast community. We can't wait to share this episode with you!

Stay motivated, stay healthy, and stay tuned!

P.S. If you like this content please don't forget to rate the podcast and leave a review on your favorite podcast platform!

Episode Highlights:

(03:33) Let's say that you slipped and you ate something that's not on your plan; for many people, what will happen is the brain will just say “Okay, fine, let's just give up our good nutrition plan for today”, and the next thing you know, you eat more cookies and we'll just call today a fail, we’ll start over tomorrow. Then they spend the rest of the day, basically just getting back into junk food and more cookies and feeling really bad about it the whole time. And the next day they feel so badly that they think this is just too hard and they give up. (05:43) Let's say that you've been thinking about getting focused on getting some weight off and getting healthier, and you were thinking that New Year's would be a good time. That's when a lot of people think about this, but New Year's came and you said “No, I've got a vacation coming up” or “I’ve got too much going on, I just can't think about this right now”. So you put it off and now we're nearing the end of January and you're still finding excuses not to get started on your weight loss journey. You really want to get healthier, but when it comes down to taking any action, you keep saying “I’ll do this later when it's more convenient”, but there's never going to be a convenient time to do this. (08:44) Just ask yourself “What decision can I make right now that's going to be most in alignment with a future that I want to create for myself?” When you start thinking like this, it makes it a lot easier to make small changes that'll really add up over time, and you don't have to put anything off for a more convenient time. (11:25) The last lie that I want to talk about is the lie that says “I deserve this, I had a stressful day, I deserve this drink, deserve this candy”. How many times do we think this thought? So how about we replace this lie with the truth; I deserve to feel good and I deserve to be healthy. That's the truth about what we deserve.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/150

Hey there! Get ready for an episode that's going to change the way you think about your health! In the latest episode of the Keep the Weight Off Podcast, we're diving into a topic that's nothing short of revolutionary. 🌟

What is it? Belly Fat. And we’re going to help you get rid of it in our Belly Buster’s Challenge next week!

You might be wondering why we're calling it the Belly Buster’s Challenge. 🤫

Here's a clue: there's more to belly fat than meets the eye. We're going beyond the surface and revealing the hidden truths about what's really going on in your belly. Prepare to have your mind blown! 💥

We'll explore the science, unveil the facts, and arm you with knowledge that can transform your health. 🚀

The best part? This life-changing Challenge is absolutely FREE! 🎉

So, are you excited yet? Get ready to unlock the secrets to a healthier you. Join us for the Challenge and be part of a journey that's set to change lives.

Visit journeybeyondweightloss.com/challenge to sign up!

Let's make 2024 the year we take charge of our health together! Don't forget to share this exciting opportunity with your friends and make it a collective adventure. 💪

P.S. Don't forget to invite your friends and make it a group effort! Together, we can conquer belly fat and transform our lives. 💪

Episode Highlights:

(06:29) Why do I call this "The Belly Busters Challenge" if you can't spot reduce belly fat? Well, it's because in the belly, there's not just the subcutaneous soft squishy fat that's on the outside, but there's also a type of fat called visceral fat. And visceral fat is not under the skin, it's inside the abdominal cavity and it's around the organs. So this fat is not normal, healthy fat, this fat is also called sick fat because it actually causes disease.

(08:25) Visceral fat produces excessive levels of estrogen, which can cause the uterus to get enlarged with fibroids, leading to a condition called dysfunctional uterine bleeding, or DUB for short. This can cause anemia and extreme fatigue. Many times women, by the time they get into see us, they've already had hysterectomies because they've had great big fibroids. So I could go on about how toxic visceral fat is. And that's what we're going to work on in the Belly Busters Challenge.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/149

In this episode, Dr. Francavilla delves into the physiology behind weight maintenance and how life's challenges can affect your weight loss journey. Discover why maintaining your weight can be just as challenging as shedding those extra pounds and why it's essential to seek support from medical professionals and psychologists.

But that's not all! Dr. Francavilla's expertise shines when she discusses binge eating disorder. Ever wondered how to define it, how to treat it, or if you might have it yourself? Dr. Francavilla has all the answers. She breaks down the American Psychiatric Association's definition of binge eating disorder and provides eye-opening insights into its symptoms and treatment options.

You'll learn about:

What constitutes a binge eating episode - How binge eating disorder differs from occasional overindulgence - Strategies to break the cycle of binge eating

Dr. Francavilla's expert guidance will not only educate you but also inspire you to take action towards a healthier lifestyle. We promise you'll be eager to share these eye-opening insights with friends and family!

Get in touch with Dr. Francavella: https://www.instagram.com/doctorfrancavilla/ https://www.youtube.com/@thedoctorfrancavillashow8652 https://www.facebook.com/w8careconsulting?_rdc=1&_rdr https://www.thedrfrancavillashow.com www.coloradow8care.com

Treat and Reduce Obesity Act: https://www.obesityaction.org/troa/

Episode Highlights:

(09:06) I always think it's really important to recognize that it's not your fault and that there is powerful biology at play and that we live in a world where there's really easy to eat food; this processed food, or what we sometimes even now categorize as ultra processed food where you can't even recognize any of the ingredients. So what is this actually made of? I couldn't make this on my own if I tried, right? I couldn't go buy the ingredients at the store and make this. Those foods are designed to be really palatable. They're really easy to eat, and they're easy to eat too much of, and they're easier for our body to get energy out of.

(6:48) Losing weight is hard, but it's not nearly as hard as keeping it off, because there's a bunch of physiology that kicks in that makes it hard to maintain weight. Then life starts happening and then it's not as rewarding, right? When you're losing weight, it's exciting, but when you're just maintaining it's a lot harder; you don't get that reward every month, you're like “where's the dopamine? Where do I get my reward for doing a good job this month?”

(18:16) Binge eating disorder is defined by the American Psychiatric Association, and essentially it is overeating in a discrete period of time, definitely larger amount than what someone else would in a similar period of time. So you have a two hour window where you're eating a lot of food, but if you ate that entire meal and then afterward you felt compelled to finish your partner's meal and then to go home and eat an entire box of cookies or an entire carton of ice cream or a whole thing of chips, that might be considered a binge eating. And when you're overeating in this time period, you have a sense of lack of control, you feel like you can't stop or you feel like you're going back for more.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/148

Happy New Year! 🎉 We hope you had a fantastic holiday season and are ready to kickstart 2024 with a fresh mindset and renewed goals. In our latest podcast episode, "Emotional Eating Awareness," we delve into a topic that resonates with many of us - emotional eating. 🍔🍰🍷

Here's a sneak peek of what you'll learn:

🧐 Why we turn to food when we experience emotions, both negative and positive 🤯 The subtle triggers and cues that prompt emotional eating and drinking. 📝 How to develop awareness around your emotional eating habits and the importance of keeping a journal. 💪 Gain practical steps to identify and express your true emotions without resorting to unhealthy food or drinks. 🥳 Explore how this journey of self-discovery can lead to profound personal evolution.

Remember, you don't have to tackle emotional eating all at once - it's a process, and awareness is the first step. By listening to this episode, you'll gain valuable insights and practical tools to take control of your emotional eating patterns and start your journey toward lasting weight loss.

Don't forget to subscribe, leave a review, and share this episode with friends and family who could benefit from this valuable information. Your support helps us reach more people and make a positive impact on their lives.

Here's to a fantastic 2024 filled with self-discovery, personal growth, and successful weight management.

Episode Highlights:

(6:13) One of the first and most important things that we can do is to just work at developing awareness around emotional eating. Don't try to stop it right away, just develop an awareness.

(10:45) One effective way to develop your awareness is by keeping a food and drink journal and include your emotions in your journal. So, for a week, just write down everything that you eat and drink, along with the emotions you're experiencing when you consume them. This journal is going to provide you really valuable insights into what your patterns are. You might notice certain trends or associations that you were unaware of before; maybe that time right after work, or that time after dinner, or the mornings.

(15:20) You want to honor yourself for two reasons: The first reason is because you actually took the time to figure out what your true feelings and thoughts are, and you didn't shut yourself down. And the second reason is because you're a human being with valid thoughts and valid feelings that deserve to be known and expressed.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/147

🤔 Ever wondered why those New Year's Resolutions never seem to stick? Why the initial enthusiasm fades away by February? We've been there, too!

So this year, we're flipping the script and showing you a powerful method that actually works.

Imagine this: December 31st, 2024. You've accomplished everything you set out to achieve. Whether it's shedding pounds, boosting vitality, or any other goal, picture yourself as the vibrant, healthy, and confident person you aspire to be. This is your Future YOU, and we're going to help you build a loving connection with this amazing version of yourself.

Here’s a sneak peak at what we cover in this episode: 🌟 Discover the secret to making your New Year's resolutions truly stick. Unleash your full potential and achieve lasting transformation in 2024. 💪 Learn how to turn determination and self-love into powerful tools for success. 💭 Transform your self-perception and unlock a new identity aligned with your goals. 🎆 Get ready for a year of unstoppable progress and make 2024 your best year yet. 🌟 The key to success? It's not just setting goals; it's about taking deliberate actions. But it all starts with your thoughts. 💭Say goodbye to self-sabotaging thoughts and welcome in a new identity that aligns with your goals. You'll be amazed at the impact this shift can have.

So, get ready for a year of unstoppable transformation! Join us in making 2024 your best year yet.

Have a joyous New Year’s celebration, and we'll catch you in 2024! 🎊

Episode Highlights:

10:33: If you are somebody who's just getting started, one of the most important actions that you can take to achieve the outcome of the future you thriving in a healthy, vibrant body that you're proud of is to develop a meal planning ritual. You never want to wing it when it comes to your food ever, you always want to be very deliberate.

16:38: If you're thinking “I never stick to anything” you're going to just end up feeling discouraged and you won't fuel the behaviors that are necessary and it will become a self-fulfilling prophecy. Here's where your thoughts about yourself are really important, you want to work with yourself to develop a new identity. So ask yourself: what does the future you think about herself?

22:39: Notice when I say “I’m a very healthy person who happens to be living in a crazy food obsessed society right now” I'm not thinking of myself as someone who's overweight, who needs to lose weight. That's not consistent with my new identity, so if you see yourself, future you, 50 pounds less, she's not someone who thinks “I’m overweight and I need to lose weight”, she's someone who thinks that she's vibrant and healthy. Even though you do feel like right now you're overweight and you need to lose weight, I want you to be thinking about what future you is going to be thinking and move yourself in that direction.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/146

We hope your holiday preparations are going smoothly! 🎄

We're thrilled to announce the latest episode of the Keep the Weight Off Podcast. 🎙️

In this captivating interview, Dr. Angela sits down with the incredible Dr. Nancy Levin, a renowned expert in boundaries. Get ready for a transformative journey as they dive deep into the world of boundaries and empowerment.

Prepare to be amazed as Nancy sheds light on a topic that can change your life, especially during the holidays!

Here are some of the highlights from our conversation that you won't want to miss: 🚫 Busting the myths about boundaries: Discover the surprising truth about boundaries that will shift your perspective and empower you in unexpected ways. 💖 Boundaries are graceful: Unlock the secret to setting boundaries with elegance and love, leaving behind fear and apology. 🤝 The Importance of Support: Learn why having the right support system can be the key to transforming your journey as you explore the world of boundaries.

Don't forget to subscribe, rate, and leave a review to help us reach more listeners on this empowering journey!

Have a Happy Healthy Holiday!

Episode Highlights:

(03:29) One of the biggest myths I will bust around boundaries is that other people cross our boundaries; if my boundaries are being crossed, I'm the one crossing my own boundaries because it's not anyone else's job to uphold honor or respect or maintain my boundaries, it’s up to me. It's a huge shift, but what it does is it really moves us out of victim and blame and into responsibility and empowerment.

(24:38) All of this can be done with grace and with love. This doesn't have to be done out of fear, it doesn't have to be done out of conflict, and it doesn't have to be done with apology.

This is a big one, especially for women. We don't need to apologize for our truth, we don't need to give a reason or an excuse for our truth. It's not my responsibility to manage anyone's response to my own truth, because that's another way we cross our own boundaries. I crossed my boundary into your territory, trying to manage you and your experience. And that's manipulation, that's control.

(45:38) Having support to do this sort of thing is critical because this can feel like lonely work. We’re so used to the default and this is really creating a whole new pattern for ourselves.

Part of it is getting clear on what am I saying yes to and what am I saying no to. And that's where the choices have to begin. So many of us, especially the people pleasers and the conflict avoiders, go into what I call the knee-jerk yes; a request is made of us and we go into the knee-jerk yes, and we want to fix, heal and rescue, and we say yes out of some sense of responsibility or obligation. We don't want someone else to be hurt, we want to be the hero. None of those reasons is a reason to say yes. The only reason to say yes to anything at all is desire.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/145

The holiday season is upon us, and we know how hectic it can be with all the festivities, family gatherings, and extra responsibilities.

🤔 Are you feeling overwhelmed by all the holiday activities and distractions? 🎁 Worried about staying on track with your health and fitness goals? 😅 Feeling the pressure to make everything perfect for everyone?

Fear not, because in this week's episode, we've got you covered with valuable insights on how to stay focused on your health during the holidays! 🌟

Dr. Angela and Marchelle are here to help you navigate through it all. We discuss essential tips to keep you on the path to wellness during this busy season:

📋 Planning Ahead: Discover how planning can help you sail through the holidays smoothly and keep your stress levels in check. 💤 Sleep: Find out why prioritizing sleep can be the key to unlocking your energy and vitality during the holiday season. 🥗 Nutrition: Discover how your nutrition choices can impact your overall well-being and why it's essential to stay mindful of what you eat. ❌ Give Up Perfectionism: Explore the surprising benefits of letting go of perfectionism and embracing the magic of imperfection. 🙅 Give Up People Pleasing: Find out why trying to control how others feel is a fruitless endeavor and how focusing on your own mindset can lead to a happier, healthier holiday experience.

So, whether you're celebrating Christmas, Hanukkah, Kwanzaa, Yule, Bodhi Day, or simply enjoying the festive season, these tips will keep you grounded and focused on your health and well-being. 🌿

Stay healthy, stay happy, and enjoy every moment this holiday season has to offer! 🌟

Episode Highlights:

(07:04) A lot of people think that the time that they spend planning is wasted time, but don't think like that; when you sit down and you take some time to think everything through, you're going to be a step ahead and you're not going to be likely to just react to everything that's going on around you. Begin to think about planning time as precious time.

(11:46) Sleep needs to be your first priority at all times, regardless of what's going on around you. If you don't get enough sleep, everything else is just 10 times harder, including - and especially - making the right nutrition choices. There are reasons why: your hunger hormone levels are higher, your satiety hormone levels are lower, you're just more impulsive when you haven't had enough rest, your primitive brain takes over, you're more emotional. It's just a hot mess if you don't get enough sleep. So no matter what's happening, make sure you prioritize your sleep.

(17:06) Give up people-pleasing; don't try to manage other people's feelings, It’s a completely impossible task and you shouldn't even try. Remember where feelings come from. Feelings are generated by our thoughts, so you and I have no control over what other people think, we don't even have control over what they think about us. We can't control any of this, and frankly, it's not ours to control anyway.

So, we don't want to walk around this holiday season feeling bad if someone else doesn't seem to appreciate our efforts. We don’t want to go out of our way to try to get any other person to feel a certain way. The only person you have control over is you!

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/144

Marchelle and I are back with another exciting episode of the Keep the Weight off Podcast, and this time, we’ve got some game-changing news to share!

In this episode, we take a deep dive into the world of a groundbreaking injectable weight loss medicine called Zepbound. This revolutionary medication was just approved for obesity treatment on Nov 8th, and it's already making waves.

Here's a sneak peek of what you can expect in this episode:

🌟 What is Zepbound? Learn all about this injectable medication, how it's administered, and why it's different from other weight loss treatments. 🌟 How Does It Work? Discover how Zepbound mimics natural gut hormones and why it's considered a "dual agonist." 🌟 Impressive Results: Hear about the remarkable weight loss results patients have achieved with Zepbound, with some individuals shedding over 100 pounds! 🌟 Side Effects: Get the lowdown on potential side effects and why Zepbound is often better tolerated than other weight loss medications. 🌟 Who Should Consider Zepbound? Find out if you might be a candidate for this life-changing treatment. 🌟 Cost and Insurance: Understand the pricing and insurance options for Zepbound and why there's hope for improved coverage in the future.

This episode is packed with valuable information to help you on your weight loss journey. Remember, it's not medical advice, but it's designed to empower you with knowledge.

Thank you for being a part of our podcast community, and we look forward to sharing this exciting episode with you!

Stay motivated, stay informed, and keep working towards your goals!

Episode Highlights:

(08:38) What this drug does is it mimics two different hormones that occur naturally in the gut after we eat; GLP and GIP, that's why it's called a dual agonist. An agonist means a mimicker, that's the medical term. Now you've probably heard of Ozempic or Wegovy which only works on GLP, it does nothing on GIP. Zepbound has less effect on GLP and more effect on GIP and we think this may be why we see fewer side effects.

(15:01) Let’s talk about the side effects of Zepbound; they're similar to the side effects of Ozempic and Wegovy, but less so. Remember that GLP and GIP are hormones that occur in the gut, and so the side effects mostly have to do with the gastrointestinal system… We see nausea, sometimes vomiting, but not very often, we see bloating sometimes, diarrhea, and constipation.

(28:56) If you are listening to this podcast and you're interested in this option for treating obesity, here's what I do: First off, go to the Zepbound website and read all about it, make sure you don't have any of the contraindications and find out whether your insurance will cover it and if so, how much it's going to cost and if this is a real option for you.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/143

We have a special treat for you in today’s episode: we're joined by the inspirational Dr. Margot Newell-Eggert, a member of Empowered Weight Loss, who has embarked on a truly amazing journey of transformation.

Here's a sneak peek of what you can expect: 🌍 Insights into Social Eating: Learn how Margo navigated unique challenges while traveling and being with family and friends. 🎄Surviving the Holiday Season: Discover valuable insights, especially as we approach the holiday season. 👩‍⚕️ A Doctor's Perspective: Gain deep insights into Dr. Margot's journey as a medical professional dealing with her own weight struggles. 💡 The Empowered Weight Loss Difference: Find out how Empowered Weight Loss provided her with the tools and mindset to break free from the cycle of diets and restrictions. 🧘‍♀️ Embracing Mindfulness: Explore the importance of understanding emotional eating and the role of mindfulness in this transformation.

Dr. Margot's journey is a testament to the incredible transformation that's possible when you tap into your inner power and change your relationship with food for good. You won't want to miss this episode!

Remember, it's not just about losing weight; it's about gaining a healthier, happier life.

If you’re interested in joining us in Empowered Weight Loss, click HERE.

Episode Highlights:

(12:00) - You can have the safety of your own home and that's always helpful, to sort of purge the house of your sugar and flour … But then you can be in situations where you're at a family's home or a friend's house, or you're just out of town and you've got to navigate how you're going to work through it. So what I do is to plan ahead.

(21:25) -I think the other thing too is looking at what that goal is. People say to me “Oh, how much weight have you lost?” And, well, I don't really do the scale now, I’m a visceral fat gal now. And they just look at me like I'm a unicorn.

(27:17) If you're new on your weight loss journey, just expect that your journey's not going to be perfect, a baby doesn't get up and start walking right away. It really does take a lot of guts to set boundaries with people, it’s not as easy for everybody as it would seem to be. Expect pushback from people, expect people to say that one little indulgence isn't going to hurt!

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/142

Thanksgiving is just around the corner, and we've got something special cooking for you! 🍂🦃

In this heartwarming Thanksgiving episode, Dr. Angela and Marchelle are here to help you strike the perfect balance between savoring the joy of being with loved ones and keeping your health goals in mind during this holiday season. 🤗

Here's a sneak peek of what you can expect:

📋 Tips for navigating the holiday season, whether you're in the US or celebrating a similar occasion elsewhere.

🍽 Plan your Thanksgiving meal ahead and discover the joy of mindful eating.

🧘‍♀️ Nourish your soul with a gratitude practice that will fill your heart with appreciation.

💓 Learn how to appreciate even the most challenging people in your life, and why it's worth it.

✨ Discover the power of being kind to yourself, no matter what happens during the holiday festivities.

This episode is all about finding balance, spreading gratitude, and cherishing the moments that truly matter. 🙏❤️

Remember, it's not just about the food; it's about nourishing your soul and creating joyful memories with your loved ones.

If you've found these tips helpful, don't keep them to yourself. Share the love with your friends and family! 💌 And don't forget to subscribe and leave us a review on your favorite podcast platform. 🎧

Wishing you a warm and wonderful Thanksgiving filled with love, joy, and mindful choices. 🍂🦃

Happy Thanksgiving, everyone! 🍁

Episode Highlights:

(06:44) I would recommend that our listeners think ahead about what it is that you might want to splurge on. If you decide that you're going to go for an all out feast, that is a perfectly acceptable choice. If you decide that you're going to mostly do protein and vegetables, that is another perfectly good choice. If you decide that you're going to do a Thanksgiving meal the same way you would do any other meal, and you're not going to have any splurges, that's also a perfectly acceptable choice.

(09:02) Remember to nourish your soul; Thanksgiving is about appreciation, so Thanksgiving morning I would recommend, if you have a meditation practice you could do this after your meditation, just sit down for about 15 minutes and write down all the things in your life that you appreciate. Think about the people in your life that you appreciate and why you appreciate them. This is a really profound practice and it's really going to get your day started off with clarity and joy.

(13:26) You want to ask yourself: “Who am I bringing to the table this Thanksgiving? Is it someone who's happy and appreciative? Or is it someone who's stressed out and strung out and worried and anxious?”. Do whatever you can ahead of time to make sure that the person you're bringing to the table is the happy appreciative one and you will have a joyful day no matter what's going on around you.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/141

As we all know, the holiday season is upon us, and the excitement is building! Thanksgiving is just around the corner, and before we know it, we'll be celebrating Christmas with loved ones. 🦃🎅

But with all the festivities, holiday parties, and tempting treats that come our way, it can be a challenge to keep our health and wellness goals on track. The good news is that we've got you covered in our latest episode of the "Keep the Weight Off Podcast." 🎙

In this episode, Dr. Angela and Marchelle share some fantastic strategies and insights to help you navigate the holiday season without gaining weight. They discuss:

✨ The importance of a positive mindset and mindful choices. ✨ How to plan ahead for holiday gatherings. ✨ Tips for savoring each bite and making deliberate choices. ✨ Managing alcohol consumption and staying active. ✨ Coping with holiday stress and emotional eating.

And if you're serious about taking control of your health and weight, consider Dr. Angela’s Empowered Weight Loss membership. You'll learn all the essential skills to not only shed those extra pounds but also keep them off for good. Join the journey at LINK (journeybeyondweightloss.com/yes).

Stay tuned for more exciting episodes as we continue on our journey to empower you to achieve your health and wellness goals.

Wishing you a joyful and healthy holiday season ahead! 🌟🌲

Episode Highlights:

(07:37) First and foremost, it's important to approach the holidays with a positive mindset; it really does all begin in your head, in your thoughts. For example: are you feeling nervous and scared and worried about how you're going to handle all the temptations? Are you feeling confident and competent? What thoughts come up naturally for you?

(13:40) If you're asked to bring something, bring something special but that's also healthy. For example, I love to make deviled eggs, people love deviled eggs. You can make them really decorative and pretty. It takes a little extra effort so they do feel special.

(16:49) Remember to stay active during the holiday season. I know that it's a little bit more challenging because the days are shorter and it's darker and we have this natural tendency to want to hunker down. But what I've discovered is that regular exercise will really help keep you focused and on track. So try your best not to use holiday busyness as an excuse to skip your regular exercise.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/140

In this episode, we are breaking down the Arrival Fallacy, specifically in the context of weight loss. You'll discover what this intriguing phenomenon is and how it can impact your journey to a healthier you. But that's not all; we’ll also provide you with valuable insights and strategies to help you overcome the Arrival Fallacy and maintain your hard-earned progress.

Here's a sneak peek of what you can expect to learn:

🌟 Understanding the Arrival Fallacy: What is it, and why does it affect us?

🌟 The Hollywood Connection: Learn how even celebrities can fall prey to this trap.

🌟 Unrealistic Expectations: Discover why reaching your goal weight doesn't guarantee eternal happiness.

🌟 Maintaining Your Progress: Explore the challenges of post-goal weight maintenance.

🌟 Identity Crisis: How tying your identity to your weight loss journey can pose a challenge.

🌟 Strategies to Avoid the Arrival Fallacy: Practical tips to keep you on track.

Join us on this insightful journey as we uncover the secrets to a happier and healthier life beyond the scale. Our personal anecdotes and expert advice will inspire and empower you to achieve lasting success on your weight loss journey.

Don't forget to rate, review, and subscribe to our podcast to stay up-to-date with our latest episodes. And, of course, share this episode with friends and family who might find it helpful!

Stay motivated, stay healthy, and keep the weight off! 🌟

Episode Highlights: (02:40) What is the arrival fallacy? It is the mistaken belief that achieving a specific goal, like reaching your goal weight for example, is going to bring everlasting happiness and fulfillment. It's the idea that everything is magically going to fall into place once you've arrived at your goal weight. (08:44) The arrival fallacy can make maintenance more challenging; many people find it difficult to maintain their weight loss once they've achieved their goal and think about why. You've been focused on this goal for months, and the motivation that comes with striving toward a goal will be gone once you've reached the goal, so without that motivation, it's really easy to slip back into old habits. (10:52) What do we do to avoid falling victim to this psychological thing that happens to us? Here are some strategies: The first one is to set some new goals, next is to try to stay focused on the process (12:22), build yourself a support system (14:31), and always practice self-compassion (16:12).

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/139

In this riveting episode of the Keep the Weight Off podcast, Marchelle and I bring you exclusive insights from the Fall Conference of the Obesity Medicine Association, held in sunny San Antonio, Texas this past weekend.

In this episode, I share her firsthand experiences from the conference, revealing groundbreaking information that's so fresh it hasn't even hit the presses yet.

Here's a sneak peek of what we discuss:

🧠 Obesity Unveiled: Gain a deeper understanding of obesity as a complex metabolic disease that goes beyond weight gain. Discover why it's crucial to address its many physical ramifications. 🍩 Temptations and Willpower: Learn how social temptations to indulge in sugary treats can't be avoided, even at an Obesity Medicine conference! Shocking!! 🔬Cutting-Edge Insights: Dive into the latest research findings and treatments for obesity, including exciting developments in 3rd generation drugs like Wegovy and Mounjaro. ❤️ Mental Health Matters: Explore the intricate relationship between obesity and mental health, with a focus on eating disorders and their often-overlooked prevalence. 🩺 Liver Disease Link: Discover the surprising connection between obesity, non-alcoholic fatty liver disease, and heart disease mortality rates.

👂 Don't miss this opportunity to expand your knowledge and make a positive change in your life!

Remember, obesity is a disease, and everyone deserves the best possible treatment. If you're ready to take control of your health journey, consider Dr. Angela's "How to Get Rid of Belly Fat" course or join the Empowered Weight Loss membership. Get started at journeybeyondweightloss.com.

Thank you for being part of our community. Together, we can conquer the misconceptions surrounding obesity and pave the way for healthier lives.

Stay tuned and stay empowered!

Episode Highlights:

(05:21) I want to explain a little bit about what it means that obesity is a disease because most of our medical colleagues still don't understand this. Most people think obesity is a failure of willpower, that we just eat too much and we don't exercise enough. The diet and fitness industry has perpetuated this myth that this is a character flaw that can be solved with diet and exercise, and this really couldn't be further from the truth; this is no character flaw, this is a disease. That results in massive hunger and cravings. There is a neural hormonal derangement in the brain's appetite regulation system.

(13:28) What I want everyone listening to this podcast to understand is that obesity is a chronic, which means long-lasting, progressive, relapsing disease. What this means is that once you have it, you're always going to have it, it’s not going to go away. You can get it under really good control, you can stop the weight gain, you can lose weight, but you might have relapses. If you don't get it under control, it will get worse over time. So, whatever you do to get it under control, you have to keep doing it.

(22:56) We had a great talk on liver disease; nonalcoholic fatty liver disease is a very common complication of obesity. The number one cause of death for someone who has liver disease is actually heart disease. The reason is that the liver manages our cholesterol metabolism and when that's not functioning correctly, we develop cholesterol buildup in our arteries and we end up with the plaques that cause heart disease.

The prevalence of liver disease is very, very high. About 30% of adults have it, and it even affects children, which I was shocked to find out. About 13 to 14% of children have evidence that their livers are struggling, and this puts them at increased risk for heart attacks at a very young age.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/138

Today, we're diving deep into a topic that's often overlooked but plays a CRUCIAL role in your weight management journey – SLEEP 😴. Because here's the truth: if you're not sleeping well, you can't lose weight effectively. Let's talk about why! 🌙

🌟 Highlights from the Episode 🌟

🧠 The Science of Sleep: Discover the fascinating intricacies of sleep cycles, stages, and why they matter for your health. Did you know sleep isn't just rest? It's a complex process! 💤

🕰️ Recommended Sleep Duration: Find out how much sleep you need for optimal functioning and weight management. Hint: it's not a one-size-fits-all deal! 🌌

🚫 Consequences of Sleep Deprivation: Learn how chronic sleep deprivation can lead to weight gain, obesity, and a host of other health issues. It's not just about feeling tired; it affects your whole life! 😴

🍔 The Hunger Connection: Understand why lack of sleep makes you crave high-calorie, carb-loaded foods, and how it messes with your brain's reward centers. 🍕

💡 Practical Tips for Better Sleep: Get expert advice on establishing a consistent sleep schedule, creating a relaxing bedtime routine, limiting screen time, and more! Implement these tips to prioritize your sleep and supercharge your weight loss journey. 💤

🔊 Manage Noise: If noise is keeping you up, learn how to tackle it with earplugs or a white noise machine. And remember, snoring could be a sign of sleep apnea – it's essential to address it!

We're here to support you on your path to better sleep, improved health, and lasting weight loss. Don't miss this episode!

Remember, a good night's sleep isn't just essential for your overall well-being; it's also a POWERFUL tool in your journey to lasting weight loss! 💪

Got questions or feedback? Reach out to us at info@journeybeyondweightloss.com. We love hearing from you!

Episode Highlights:

(07:49) There are three stages of sleep and these stages make up a sleep cycle. Each cycle is typically about 90 minutes long. There's light sleep, a stage where you're easily awakened, and you're just sort of starting to relax, get your heart rates coming down, etc. The next stage is deep sleep, and this is the stage where your body actually does most of its physical repair and growth, and it's associated with feeling well-rested and refreshed when you wake up. Then, the last stage is called REM sleep (rapid eye movement), this is when most of our dreaming occurs and this stage of sleep is also essential for cognitive functions.

(14:22) It's really awful for us to be missing sleep or to struggle with poor quality sleep; chronic sleep deprivation can have a wide range of negative consequences on both physical and mental health. So first off is weight gain and obesity and this is because insufficient sleep can disrupt hormones like Leptin which tells our brains that we are full and that we have enough fat and so we're not getting enough of that and it increases ghrelin, which is a hunger hormone. So, there's an increased appetite, and there's cravings for high-calorie foods. So your body feels hungrier more often and doesn't know when to stop eating.

(20:28) It turns out that sleep-deprived people have a stronger reward response to food, with more desire for junk, and people who don't get enough sleep have higher activation of the reward centers in response to food cues. So if you don't get enough sleep, it's like your brain gets turned on times 10 when it sees a donut.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/137

We're back with another exciting episode that's going to change the way you approach your weight loss journey. In this episode, Dr. Angela and Marchelle dive deep into the power of questions and how they can be a game-changer for your success. 🚀

Here's a sneak peek of what you'll learn:

🤔 Understand how the questions you ask yourself can either hinder or propel your progress.

🙅‍♀️ Learn why questions like "Why can't I lose weight?" are counterproductive and what to ask instead.

💡 Gain insights into reframing your questions to focus on solutions rather than limitations.

🌟 Get inspired to start your day with powerful questions that set a positive tone for your weight loss journey.

Remember, the questions you ask yourself can be the key to unlocking your full potential on your weight loss journey. Don't miss out on this valuable insight!

If you enjoyed this episode, please subscribe, leave a review, and share it with your friends and family. We love hearing from you, so if you have any questions or topics you'd like us to explore in future episodes, don't hesitate to reach out.

Stay positive, stay curious, and keep the weight off! 🌟

Episode Highlights:

(07:51) My mentor, Dr. Rader, told me that as obesity doctors, 20% of what we do is medicine and 80% of what we do is coaching. So after 16 years at this, I can tell you he's absolutely correct; 80% of your success is dependent on how you think about this. And this is why I decided to get certified as a life coach, along with all the training in obesity medicine that I have.

(12:05) It turns out that “Why can't I lose weight” is actually a terrible question. Instead, let's reframe it to a more helpful question for our brain. How about “What can I do to make weight loss easier?” Now we have our brain searching for ways to make things easier.

(20:16) Our main takeaway today is that the questions that we ask ourselves can either hold us back, or propel us forward on our weight loss journey. By asking the right questions, we can shift our focus from problems to solutions, and that's where real progress will happen.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/136 In this episode, Dr. Angela and Marchelle take a nostalgic look back at how our society has evolved over the decades, touching on changes in communication and the monumental transformation of our food culture. 🕰️📡🍔

Here's a sneak peek of what you'll learn:

🍽️ The Evolution of Food: From homemade meals to factory-made convenience, explore how our eating habits have shifted. 🌭 The Rise of Processed Foods: Dive into the impact of cheap, addictive, and heavily marketed factory-made foods on our health and preferences. 🏃 Balancing Act: Understand the challenges many face when trying to prioritize whole foods in a fast-paced world. 📋 The Power of Planning: Discover why planning is the key to taking back control of your food choices and nourishing your body. 🥘 Creating Your Own Menu: Pretend you're your own food marketer and design delicious, ready-to-go meals that prioritize your health and happiness.

Remember, you have the power to take control of your food choices and create a healthier, happier you. Don't let the food industry do the planning for you – YOU do the planning for YOU!

And if you're looking for an extra boost in your meal planning journey, consider joining us in Empowered Weight Loss, where you'll gain access to 26 weeks of preplanned menus and so much more. 🍏🍽️

Episode Highlights:

(11:33) The big secret and the most important thing that you can do is to plan ahead. For almost all of us, the food marketers and food scientists are doing all of our planning for us. They're planning exactly what to provide for us when we're hungry and we're tired and we haven't done any planning of our own.

(13:20) The most important thing that you can do if you want to be a healthy, vibrant person is to take some of that power back. Don't let them do the planning for you. You do the planning for you. So pretend you're a food marketer for yourself. So think about how your life goes. If you had your best interest at heart, and you wanted a delicious meal that was ready to go, what would you create for yourself? I think the more you can put all of this on autopilot, the better.

(18:57) One of the benefits of joining us in the Empowered Weight Loss Membership is that we have already pre-planned 26 weeks worth of meals, and we have the grocery list already, and we have a prep guide. All you have to do is buy the groceries, and then you follow the prep guide and your meals are ready 5 nights a week.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/135

Get ready for an exciting new episode of the Keep the Weight Off Podcast! This week, we're diving deep into a topic that affects us all, especially on our weight loss journeys: FOMO, or the Fear of Missing Out. 🤔

In today's episode, you're in for a treat! Here's what you'll uncover:

🔍 What exactly is FOMO and where does it come from? 💥 How decisions made from this mindset can sabotage your long-term goals. 🚀 Strategies to conquer the grip of FOMO and its close relative, NOLO (You Only Live Once).

Understanding these mental constructs that often accompany FOMO and YOLO mentalities can supercharge your ability to make choices that truly serve your journey toward a healthy, vibrant body that you'll be proud of! 🌟

Stay empowered, stay healthy, and we'll catch you next week for even more mind-blowing discussions!

Episode Highlights:

(06:43) FOMO and YOLO are mental constructs that come from a place of scarcity. Brene Brown said, "Fear of missing out is what happens when scarcity slams into shame".

(11:44) We have primitive brains, and our primitive brains know that it's important that we are members of a group or a tribe in order to survive because in primitive times, you couldn't really survive on your own. So being a member, and following the group norms is really important to your primitive brain. Your primitive brain does actually sense danger in the concept of going against group norms... but there's no real danger here, it’s just a mental construct that our brains have made up in order to get us to indulge.

(14:34) To overcome the lies of FOMO (fear of missing out), and YOLO (you only live once), Elizabeth Benton recommends that we stop thinking in incomplete sentences and start to think more completely. FOMO and YOLO are incomplete truths, so we need to know the complete truth in order to make better decisions. We do this by asking ourselves better questions, and Elizabeth is great at having us ask questions: what is it that we're actually afraid to lose? What do we fear missing out on? What will more add to your life?

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/134

As we step into the enchanting yet challenging "Sugar Season," Marchelle and I delve into the deliberate strategies employed by the food and beverage industry to tempt us during the upcoming months.

From pumpkin spice lattes to Halloween treats, Thanksgiving feasts to Valentine's Day chocolates, we uncover the marketing tactics designed to trigger our cravings… and offer valuable insights into how to resist these temptations.

In this episode, you'll discover:

🛡️ How to protect yourself from sugar binges during the 7-8 month "Sugar Season."

🧠 Insights into why the struggle with weight isn't your fault.

🎃 Creative alternatives to sugary Halloween treats that kids will love.

⚕️ The health implications of excessive sugar consumption.

🌟 Strategies to navigate the temptation-filled holiday season with ease.

Don't let “Sugar Season" take control of your health and wellness journey!

Tune in to this insightful episode and equip yourself with the knowledge needed to make informed choices.

If you enjoy the podcast, we kindly request your support in spreading the word! Leave us a rating and review on iTunes to help others discover this vital information and take charge of their health.

Thank you for being a part of the Keep the Weight Off Podcast community. We appreciate your continued support!

Stay tuned, stay healthy, and enjoy the upcoming "Sugar Season" with confidence!

FARE: https://www.foodallergy.org/resources/free-teal-pumpkin-project-resources

Episode Highlights:

(03:21) With the dreary weather coming back to the Pacific Northwest, it's that time of year again, I call it “sugar season”. What I'm talking about here is a deliberate attempt by the food and beverage industry to get us to indulge as the weather starts to get icky, we’re really kind of starting to hunker down, and we naturally start to want to eat more and the food industry takes full advantage of this in their marketing tactics.

(11:35) We certainly don't want to take all the fun out of Halloween so let's think about what we can do instead. Maybe you can give some other sort of little treats instead of candy, for example; kids love bendable pencils, silly straws, temporary tattoos, bracelets, etc. Be creative, there are lots of little things available at the dollar store besides the candy.

(13:53) I want you, our listeners, to feel good about letting go of the sugary treats on Halloween, and here’s why you can: The first thing is you get sugar season started the right way, send a message to yourself that you're not going to buy into this deliberate effort by the food industry to sell junk food for the next six to seven months. The second thing is you're going to be on the leading edge of preventing diabetes. The third thing is that you get to make sure that your house is not filled with temptation.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/133

🚀 In this episode, we're tackling a challenge that many parents face – the chaos of balancing school-age kids' sports and extracurricular activities with the desire to maintain a healthy, home-cooked dinner routine.

We dive deep into the realities of modern family life, where schedules seem to spiral out of control faster than you can say "drive-thru." From soccer practices to games and performances, it often feels like a race against time. 😫

But fear not! We’ll share practical strategies to make family dinners a priority, even amidst the madness. 🙌

Here's a sneak peek of what you'll learn:

🍽️ Homemade Lunchables: Discover how to keep your kids energized for their activities without resorting to unhealthy snacks.

📅 Advance Meal Planning: Learn the art of planning your week's meals ahead, ensuring you're prepared for the craziest of schedules.

👨‍👩‍👧‍👦 Family Meal Schedule: Create non-negotiable family dinner nights, just like sports events, to foster connection and anticipation.

🥢Theme Nights: Add a dash of fun to meal planning with themed dinner nights that everyone will look forward to.

🛒 Shopping List Magic: Master the art of making a shopping list and stick to it, avoiding impulse buys and saving time.

🍲 Batch Cooking: Discover the time-saving wonders of batch cooking and how it can rescue you on hectic days.

And much more! These strategies are your ticket to healthier, happier family dinners. 🥗

But remember, it's not just about the food; it's about quality time spent together as a family. 🕰️

Stay tuned for more tips and insights from "Keep the Weight Off Podcast" next week. Thank you for being part of our community.

To your health and happiness, Dr. Angela and Marchelle 🍏🎙️

Episode Highlights:

(10:23) Family meals are crucial for bonding, nutrition, and overall well being. This is family bonding time around the dinner table. We want to do our best to make evening meals a priority as we're thinking about how to navigate these challenges with kid's practices and extracurricular activities right in the middle of the dinner hour.

(15:35) Choose quick and easy recipes; select recipes that are quick to prepare, such as one pan meals, sheet pan meals, or stir fries. Aim for recipes that require minimal cooking time.

(20:56) If you can incorporate meal planning and batch cooking into your routine, you can save time, you can reduce stress, and you can ensure that your family enjoys delicious and nutritious homemade meals, even when days are really crazy busy.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/132

In our latest episode of the Keep the Weight Off Podcast, we dive deep into three powerful strategies that will revolutionize your weight loss journey:

Set Realistic Goals 🎯 Discover why setting achievable goals is essential for long-lasting success. Say goodbye to unrealistic expectations and hello to steady progress.
Develop a Resilient Mindset 💪 Learn how to navigate life's curveballs without giving up on your goals. Resilience is the key to staying on track even when setbacks occur.
Cultivate Mindful Eating 🍽️ Explore the art of mindful eating and discover how it can transform your relationship with food. Savor every bite and stay in tune with your body's hunger cues.

Our podcast isn't about perfection; it's about progress. Small, consistent steps and the right mindset can make all the difference on your weight loss journey.

But that's not all! We're on a mission to empower you with knowledge and support. If you've ever felt lost or overwhelmed on your wellness path, we're here to guide you every step of the way.

Subscribe to our podcast today, and be sure to leave a review to let us know how we're doing. You can even share a screenshot of your favorite episode on social media to help spread the word! 📸

We believe in the importance of the work we're doing, and we can't wait to have you as part of our community.

PS: If you're eager to take your weight loss journey to the next level, join us in the Empowered Weight Loss Membership

Episode Highlights:

(06:58) Junk food is just as toxic and addictive as smoking. Would you ever quit smoking and then expect to see some sort of immediate change? Yes, your lungs are going to get better and your body's going to heal, but nothing is going to happen right away. As a matter of fact, you're going to be absolutely miserable for about a week while you go through withdrawal, you can cough for days after quitting smoking. It gets way worse before it gets better, and the same thing is true when you decide to nourish your body correctly and quit eating junk food. It's a real detox process.

(09:16) Sometimes our routines get disrupted and when that happens, it's essential to be flexible and adaptable with your weight loss plan. Don't beat yourself up for missing a workout or indulging in an occasional treat. It's about finding balance and making healthy choices most of the time. When life throws a curveball, just adapt your plan to fit your circumstances without giving up on your goals entirely.

(13:51) Cultivate mindful eating; In this one I'm purposefully really working on. Mindful eating means you're present in the moment. Mindful eating is a powerful tool that can help you stay on track even when life gets hectic. You pay attention, you savor each bite and you enjoy your food and you listen to your body's hunger and fullness cues and then you'll be less likely to overeat.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/131

In our latest podcast episode, Dr. Angela and Marchelle dive deep into the transformative power of living in the present moment. They discuss a remarkable concept introduced by Elizabeth Benton, the author of "Chasing Cupcakes," a book that tells the incredible story of how one woman overcame her weight struggles and transformed her life. Here's a sneak peek of what you'll learn:

The Power of Now: Dr. Angela and Marchelle explore how our tendency to dwell on past failures or constantly plan for the future can hold us back. They emphasize the importance of living in the present moment and making decisions that lead to transformation NOW.
Immediate Empowerment: You'll discover how small, actionable steps taken today can lead to significant transformations. Dr. Angela shares her personal experience of tackling her disorganization by taking immediate action, illustrating the potential of real-time change.
Quote to Remember: "Transformation is a result of what you do now, not what you intend to do tomorrow." - Elizabeth Benton

Are you as excited as I am? This episode is a game-changer, and it's available now on the Keep the Weight Off Podcast. Trust me; you won't want to miss this!

Don't delay your transformation any longer - start your journey to a healthier and happier you right now!

After listening, be sure to join the Empowered Weight Loss membership and take the first step towards your transformation.

PS: Elizabeth Benton’s book “Chasing Cupcakes” can be found HERE

Episode Highlights:

(02:26) You know that I have a membership called Empowered Weight Loss. Well, we just finished a book study and the book we studied is called “Chasing Cupcakes” by Elizabeth Benton. She is a brilliant young woman who struggled with her weight since childhood, and she actually got up to 350 pounds, and then she finally figured out how to lose the weight and how to keep it off. And before she did that, she figured out how to pay off $135,000 worth of debt. So the subtitle of the book is ”How One Broke Fat Girl Transformed Her Life and How You Can Too”. That's pretty intriguing, don't you think?

(08:39) Elizabeth reminds us that transformation is not a future event. Transformation is now; right now, in the next decision you make. You don't become transformed in the future, you become transformed now. When I read this, everything changed for me.

(11:39) Here's an awesome Elizabeth Benton quote, which is worth writing down: “Transformation is a result of what you do now, not what you intend to do tomorrow”. So that's what I've got for you today, transformation is now, don't make any more excuses. Your health is everything.

Chasing Cupcakes: How One Broke, Fat Girl Transformed Her Life (and How You Can, Too)

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/130

In this week's episode, we delve into a powerful real-life example that highlights the connection between emotional eating and our responses to challenging situations.

Join us as Marchelle shares her recent experience that brought her face-to-face with emotional eating, unprocessed grief, and the path to transformation.

Here’s a taste of what you'll discover:

🌟 Marchelle’s real-life example of emotional eating and its impact
🍰 Understanding the significance of acknowledging and embracing negative emotions
🍽️ The role of food as a buffer and its implications
🙌 Strategies to overcome shame and ask for help
💡 Powerful techniques to handle emotional triggers
🍫 Understanding the connection between emotions and food choices
🌱 The journey of personal growth and self-compassion

Ready to take charge of your emotions and reshape your relationship with food? Join us on this engaging exploration of self-discovery and growth.

Stay empowered and make the most of every moment!

Episode Highlights:

(18:54) Ice cream I can have in my freezer. It doesn't bother me at all. But if there's cake around it’s different for me. There are just certain foods, or drinks, maybe it's soda. Everybody's brain responds differently to different things. Just get rid of it. It's such a decision to just say “I’m just getting rid of this”, and then our brain's gonna scream for it, and the answer's going to be no, there's not this possibility, and it just makes it so much easier.

(22:54) This is the underlying problem for so many of us, think about what happened when you were a young child; we were trained from a very young age that our negative emotions were wrong. We are all told big girls don't cry, right? That we shouldn't feel sad, we shouldn't feel grief, we shouldn't feel angry, we shouldn't feel jealous, we shouldn't feel stressed. We were trained that because these emotions are painful, we need to get rid of them as quickly as possible, and we were trained to use food to do that.

(27:12) When I started paying attention to what I was feeling and honoring it, I felt this huge sense of relief. It was a sense that there was nothing wrong with me, I'm a human being. I'm living a human experience, and all of these emotions that I'm feeling are completely natural and appropriate.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/129

Are you curious about how to take control of your health, especially when it comes to managing obesity and its complications? 🤔 Well, you're in for a treat as we explore the captivating world of science, psychology, and heart health in this week's episode.

Join Dr. Angela and Marchelle as they share insights, anecdotes, and practical advice to help you take charge of your well-being. From deciphering medical jargon to unraveling the mysteries of heart health, this episode will empower you to make impactful choices for your future.

🔥 Here's What You'll Discover:

🫀 The surprising connection between obesity, heart disease, and other chronic illnesses.

😱 The shocking stages of atherosclerosis that lead to cardiovascular problems.

🌱 Effective strategies to reduce your risk of heart disease, stroke, and other life-threatening conditions.

And that's not all – brace yourself for an exciting announcement! 🎊

Dr. Angela is gearing up to host the Belly Buster’s Challenge right after Labor Day, from September 5th to 8th. Get ready to embark on a four-day journey towards shedding belly fat, improving your health, and having a blast while doing it. 🚀

🏆 There will be daily challenges, valuable insights, and awesome prizes, including a grand prize for those who complete all four days of challenges!

💪 Join the Challenge and take proactive steps towards a healthier you!

Ready to take the plunge?
Sign up now at www.journeybeyondweightloss.com/challenge and secure your spot.

Remember, your health journey starts with a single step! 🌟

Spread the word and share the knowledge! Invite your friends, family, and colleagues to listen and join the challenge for a healthier future. Just send them this link: www.journeybeyondweightloss.com/challenge 💌

Episode Highlights:

(05:17) Nothing is ever perfect, but there's actually a lot you can do right now to reduce your risk of heart disease. The good news is that the things that you do to reduce your risk of heart disease will also reduce your risk of cancer, arthritis, dementia, liver disease, asthma, and a whole host of other chronic diseases that generally cause us a lot of pain and disability as we age, and they can cause us to die way younger than we otherwise would have.

(11:00) So the fatty streaks are the earliest visible signs that a plaque is forming and they've got foam cells, smooth muscle cells, and they've got fatty deposits in them. The fatty streaks can be reversible with lifestyle modifications at this stage. So what this means is that if you stop smoking, if you start eating nourishing unprocessed food instead of processed food, you can fix this.

(16:20) Cardiovascular disease is something that gets started early. It takes years to progress to the point where we have the cholesterol, the fatty streaks, the plaques, the caps on the plaques, and then the caps rupture, and then we have a blood clot. So you're not gonna have any idea that any of this is going on until you get the artery blockage.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/128

In this episode, we're peeling back the curtain on the crazy mental tricks that our minds can play on us as we navigate the ups and downs of weight loss.

Tune in as we take you on a captivating journey through the hidden obstacles, the subconscious rebellion, and the infamous Imposter Syndrome that can sabotage even the most determined weight loss efforts.

Picture this: You're doing great for weeks, sticking to your meal plans, exercising, and seeing progress.

But then, just as unexpectedly as success arrived, a voice in your head starts rebelling against the very routines you've established.

Or maybe you feel like you're fighting an internal battle with a well-meaning, yet misguided friend.

Or perhaps you feel like a fraud, questioning your own success and downplaying your accomplishments.

These mind games can be major stumbling blocks on your journey!

We're diving deep into these phenomena, explaining why they happen, and revealing how to break free. 💥

Episode Highlights:

(04:44) Hidden rebellion is so common; it's like our inner toddler or our inner rebellious teenager comes out fighting and says ”I’m not gonna follow these stupid rules, I’m gonna eat what I want and you can't make me change” There's an unconscious and hidden motivation to maintain self-autonomy, which essentially means self-guidance and the idea of doing anything any different, even if it's to your benefit, creates instant feelings of rebelliousness. Sometimes we see this in people who've had childhoods where there was a really strict authoritarian figure.

(15:24) Some signs of imposter syndrome are:
1. We attribute our success to external factors.
2. We downplay accomplishments.
3. We fear that we're going to fail, even though we've been successful, we fear that we'll eventually fail and that all shortcomings are gonna be exposed.

(23:02) Overcoming imposter syndrome is a journey and it takes time and effort to change these thought patterns. So just be super patient with yourself as you're training your brain to think differently. When you think about all of these mind games, I think the biggest key is just to develop self-awareness; pay attention to those seemingly insignificant moments when you are about to make a choice that goes against your goals.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/127

Are you ready to dive into a thought-provoking and empowering episode? In Podcast #127, we're addressing a topic that's probably crossed your mind more than once: Doubt. 🤔💪

🔍 In this episode, you'll learn:

🌟 Exploring Doubts: We'll delve into common doubts that often hold us back from achieving our weight loss goals and discover how they can become significant barriers to our success.
💭 Fear of Failure: Discover how the fear of failure can manifest in our weight loss journey and how it's linked to the tendency to wonder if our efforts will truly make a difference.
🛣️ Unfamiliar Territory: Learn why the weight loss journey can feel like uncharted territory and how to overcome the fear of the unknown.
🔁 Comparing Ourselves: Find out why comparing ourselves to others can lead to doubt and how embracing our unique journeys is essential for success.
🧠 Understanding Your Brain: Gain insights into the different parts of your brain involved in doubt, from the prefrontal cortex to the habit brain, and how they influence your thought patterns.
🔑 Breaking the Cycle: Discover how to break free from the cycle of doubt by examining your thoughts, focusing on growth opportunities, and changing the way you view setbacks.
💡 Mindset Work: Explore the empowering concept that doubt is a natural part of any journey, but it doesn't have to be a roadblock. Learn how to shift your mindset and turn doubts into stepping stones toward success.
📚 Empowered Weight Loss: If you're looking for support, guidance, and a community of like-minded individuals on your weight loss journey, learn about the enlightening resources available at journeybeyondweightloss.com/yes.

Tune in to gain a fresh perspective on doubt and how it can shape your weight loss journey. Remember, doubt is a normal human emotion, and by understanding its psychology, you can build resilience and confidently work towards your goals. 🌈🎯

As always, if you find this episode insightful, don't hesitate to share it with friends and family who might benefit from it. 🤗

Stay empowered and confident on your journey, and remember that your potential is always greater than your past!

Episode Highlights:

(07:08) The weight loss journey done well is a journey of profound personal evolution because you have to learn how you. You have to get to the root of your thinking patterns, you wanna pay very close attention to these sabotaging thinking patterns; they're patterns, they're old thoughts and they're sort of baked into our psyche, and we have to go in and examine them, ferret them out and reprogram them.

(14:14) Everyone is gonna have a very unique weight loss journey, even identical sisters. We have a set of identical sisters in our practice, they have the exact same genetics and they have very different weight loss journeys. So even having the same genetics does not mean that you're going to have the same type of weight loss journey, so please don't ever compare your journey with anyone else's journey. Everybody is different and everybody has unique factors that they're working with in terms of their own journeys.

(17:51) The past does not predict the future unless you let it; your potential is always greater than your past. Doubt is normal, you don't have to listen to doubtful thoughts. Your potential is always greater than your past. With these thoughts, you will build resilience and you will stay committed to your goals.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/126

Are you ready for another exciting episode of the "Keep the Weight Off Podcast"? We're thrilled to announce that Episode #126, "Health at Every Size?" is ready, and we can't wait for you to tune in!

In this thought-provoking episode, Dr. Angela and Marchelle delve into the controversial topic of Health at Every Size (HAES). They explore this transformative movement that champions self-acceptance and celebrates the beauty of all body shapes and sizes. This inspiring podcast encourages us to shift our focus from weight loss to overall well-being, mental health, and self-love. 🌸💪

🎧 Listen in as they discuss the six key principles of HAES:

Body Acceptance: Embrace self-love, regardless of your weight or appearance. Your worth is not defined by a number on a scale. 🧡
Health-Focused: Discover how balanced eating, regular physical activity, and stress management contribute to your overall health and happiness. 🥗🏋️‍♀️
Weight Neutrality: Challenge the idea that weight loss is the only path to improved health. Every body is unique, and health outcomes can vary widely. 🚫⚖️
Respect for Diversity: Celebrate the diversity of human bodies and reject weight-based discrimination. Let's create a world where everyone is appreciated and valued. 🌍🤝
Evidence-Based Approach: Explore scientific research and evidence that redefines our understanding of health and traditional weight-focused approaches. 📚🔍
Focus on Well-Being: Prioritize mental, emotional, and physical health over achieving a specific body size. After all, happiness comes in all shapes and forms. 😊🌈

Throughout the episode, Dr. Angela and Marchelle share personal experiences, stories of triumph over body image struggles, and expert insights into the disease of obesity. 🗣️💡

Discover how the HAES movement can empower you to embrace your body and all its natural beauty, while also considering the importance of addressing underlying health issues that may impact your well-being. It's a delicate balance that offers a world of possibilities for a healthier, happier you! 🌟🌟

Let's learn together how to celebrate our bodies and nourish ourselves with whole, natural foods, while embracing the diversity of health and beauty that exists in all of us. 🍏🌿

Thank you for being a part of our podcast community.

Episode Highlights:

(09:38) I agree that bodies naturally come in various shapes and sizes, no question about that, and health outcomes vary, no question. But remember, obesity is a disease and not a character flaw. The research shows very clearly that overweight and obesity is dangerous to your health, and that weight loss, or more accurately fat loss, is necessary for improved health.

(11:35) The study authors noted that if you recognize that these people may also develop diabetes or cardiovascular disease earlier in life, this excess weight can rob them of nearly two decades of healthy life. It's not just the early death, it's two decades of suffering with medical problems before the early death. So they're spending a lot of time suffering with pain and disability, having to visit doctors frequently, having to work at managing their disease.

(20:20) The body positivity movement would seem to be so good at helping us to stop dieting and love and embrace our bodies. But the shadow side is this: for many people, it gives them an excuse to keep eating junk food. They are thinking “I’m not gonna worry about size anymore, let's DoorDash Pizza and let's eat Oreos and ice cream and let's not worry about our weight anymore”. This is the kind of thing that can happen and it becomes a perfect excuse for the primitive brain to continue to go out and seek its dopamine hit.

(24:40) If we are eating whole natural foods all the time, we would still all be different sizes. We are all genetically programmed to be a certain height and to develop a certain amount of muscle mass and fat mass. Some people would be naturally very muscular and heavier, some people would be naturally very thin, and most people would be somewhere in the middle.

So this is what I want us to celebrate. The natural diversity of a healthy, well nourished human body. No one should suffer discrimination because they have a disease… and no one should feel like they are not celebrating their body if they choose to treat their disease and lose fat to come back into their natural state as much as possible.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/125

Hey there!

🌟 Are you ready to dive into a topic that impacts almost everyone? 🌟

Join Dr. Angela and Marchelle, for our latest podcast episode, where we explore the fascinating world of emotional eating and how it influences our lives, whether we struggle with weight or not! 🤔

🔍 Here’s what we uncover in this powerful episode:

🍽️ An insightful definition of emotional eating.
🍕 Discover why emotional eating can sometimes spiral in our modern food landscape.
💖 Free yourself from all of the guilt and self-judgment.

🍫🧠 Unveil the science behind cravings for candy, chips, and ice cream when we're hurt or stressed.
💪 Learn powerful steps to overcome emotional eating.
🌟 Embrace emotional eating as a path of self-discovery and growth.

Break free from emotional eating’s grasp and unlock your true potential! 🗝️✨

Remember, we're all in this together, and your journey matters! 🚀🌟

Wishing you an enlightening and transformative listening experience! 🎙️💫

Episode Highlights:

(4:43) Foods like pizza, chips, bread, and soda are not foods that are found in nature and they've been engineered for pleasure. They give us a huge hit of dopamine. Whenever we eat them or drink them, that gives us a dopamine hit. So the food industry does a really good job of doing their research to find out just how to engineer these foods to create the most dopamine.

(16:00) Our emotional lives are 50/50. No matter what our circumstances are, we can always expect that we’ll have at least half of our time spent in negative emotions, and that's normal. The problem with buffering is that the consequences of it end up adding even more negative emotion to the mix, so now, instead of 50/50, we're feeling crappy 80% of the time, and we only get these rare glimpses of positive emotion. This is why it's so important to stop buffering and learn how to feel the negative emotions.

(23:26) Investigate the feelings you're having, name them to the best of your ability. Do some journaling if needed to accurately pinpoint the emotion. This can be really liberating and you'll know exactly what to do to make things right in your world, but many times there are deeper issues going on, and sometimes we're in jobs that are not right for us, or we're in marriages that are not right for us, and we're just tolerating this because we know that we can eat our way through the stress of being unfulfilled. This is another reason why the journey to lasting weight loss is a journey of profound personal evolution.

#EmotionalEating #PersonalGrowth #HealthAndWellness #MindfulLiving #JourneyToSelfDiscovery #EmpoweredWeightLoss #TransformationalJourney #YouAreNotAlone #GrowthMindset

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/124

Hey there!

🎉 Are you ready to conquer those stubborn weight loss plateaus and reignite your journey towards a healthier, happier you? 🌟 Then you won't want to miss this new episode of "Keep the Weight Off Podcast" with Dr. Angela and Marchelle!

In this exciting episode, Dr. Angela and Marchelle share practical strategies to overcome plateaus and break free from weight loss stalls. Whether you've hit a temporary roadblock or just need that extra push to keep going, this episode is packed with insights and guidance to propel you forward.

🔍 What You'll Learn 🔍

📈 Understand why plateaus occur and how to navigate them like a pro.
🍽️ Reassess your eating habits and fine-tune your food choices for optimal results.
💪 Shake up your exercise routine with exciting new workouts to challenge your body.
😌 Manage stress and prioritize quality sleep to support your weight loss efforts.
📅 Stay consistent, patient, and celebrate non-scale victories along the way.

💥 Remember, weight loss is a journey, and plateaus are just stepping stones towards your goals. Let us empower you to embrace these challenges and emerge stronger than ever before!

🚀 It's time to reignite your motivation and unlock your true potential on your weight loss journey!

🌟 Don't forget to hit that subscribe button so you never miss an empowering episode of "Keep the Weight Off Podcast." We love hearing from our listeners, so feel free to share your thoughts and experiences with us on our website or social media platforms.

Episode Highlights:

(02:46) Plateaus can be discouraging, but they don't mean that you've hit a dead end. People get so frustrated that they give up. I don't want anybody to think that just because they've hit a plateau, it means they're done. In fact, the plateaus are an opportunity to reassess and make adjustments.

(09:25) As time goes on, after we get started, our motivation will naturally wane because there's just drudgery and we haven't met our goal yet. The tasks that are required, the meal planning and the food prep are super important, but it's tedious and it's time consuming, and this is what I mean by the Messy Middle. We tend to lose our initial motivation and our primitive brain starts to rebel.

(22:35) It's always important to remember that weight loss is not linear, we want to stay consistent and patient. If you want to be a healthy person, you can never go back to eating junk food; you want to get into the habit of thinking about food as a way to nourish your body and not a way to entertain yourself with sugar and flour induced dopamine hits.

Remember, stay consistent, and stay patient. Your body is undergoing incredible changes. And it's making internal adjustments all the time. Even if the scale doesn't necessarily reflect it, even if the body composition test doesn't reflect it, you are eliminating toxins, you're getting healthier. You want to celebrate all the non-scale victories that you have, focus on all the positive changes that you're experiencing and trust in the process.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/123

Hi there!

In this episode of the Keep the Weight Off Podcast, we dive deep into the world of weight loss and explore how to stay motivated during your journey. 🏋️‍♀️

From setting achievable goals to celebrating non-scale victories, we'll share practical tips and techniques to keep your motivation soaring high.

Here's a sneak peek at what you can expect:

✨ Setting achievable goals and embracing the power of small victories.
✨ Celebrating non-scale victories and focusing on positive changes beyond the numbers.
✨ Tips for finding support systems and accountability buddies to stay motivated.
✨ The importance of tracking progress and visualizing success.
✨ Plus, Dr. Angela and Marchelle's personal insights and experiences to keep you inspired throughout your weight loss journey.

Get ready to ignite your inner fire! 🔥🎉 This episode will empower you with the motivation you need to conquer your weight loss goals and unlock your true potential.

Stay motivated, stay inspired, and stay tuned! 🚀💪

Episode Highlights:

(02:20) Set Achievable goals.

(09:50) Focus on "Non-scale victories." These are achievements that go beyond the numbers on the scale and the pounds of fat you've lost.

(17:48) Find yourself an accountability buddy or even an accountability group.

(20:45) Track your progress in a journal or an app. Recording your meals and your progress can greatly help you stay on track.

(24:40) Focus on your future self. Visualize yourself in the future with your goals already achieved and ask yourself what things your future self needs you to do now.

(28:15) Strive to be the best version of yourself for the people around you.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/122

Ever found yourself at a social gathering, eyeing that slice of cake or the bread basket, wondering how to avoid it without feeling like an outsider? 🎂🥖🤔

You're not alone!

In this episode, Marchelle, and I delve deep into the challenges of staying on track with your health goals at social events, and we offer practical strategies to help you navigate these situations with ease and confidence. 💪🎈

You'll discover:

How to tackle the awkwardness of standing up for your health 🙌
Proven tactics to combat temptation at events 😈🍰➡️😇🥗
The effects of alcohol on your decision-making and how to maintain balance 🍷🔄💧

Social events should be about connection, celebration, and fun - not stress over food choices. Let's explore how you can fully enjoy these moments without compromising your health goals! 🎉💃🥳

Remember, every step you take in support of your health is a victory. Stay strong, keep up the fantastic work, and know we're here cheering you on! 🎊🏆🏋️‍♀️

Episode Highlights:

(08:17) It's fine to feel awkward, and it's fine to feel anxious. It doesn't feel good, but it's normal. The more you try to fight feeling awkward or anxious, then the worse it gets, right? So just plan to feel awkward and anxious, try not to worry about what other people will think.

(16:43) In these types of events, you want to really focus on who you're going to be with; focus on the events' purpose. If you are going to a family reunion, for example, there are all of these people that you haven't seen in forever, focus on them and focus on the conversations and learn about them instead of focusing on the food.

(22:07) Alcohol will cloud your judgment. There's no question. What happens when you're drinking… it turns off the executive brain, the prefrontal cortex, the part of your brain that's very concerned about your long-term health, and it allows the primitive brain more leeway. So we're at risk of making choices that we might not make when we're clear headed and more sober.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/121

This week on our podcast, Marchelle and I dive into a topic many of us can relate to but rarely discuss - navigating the road back to good nutrition after a binge. 🍔🍕🍩 ➡️ 🥗🥦🍎

Ever found yourself stuck in the "I'll start on Monday" trap? 📆 It's a common cycle where we delay healthier habits, justifying unhealthy ones in the process. This week, we take a deep dive 🌊 into why it's so hard to restart healthy eating habits and how to overcome the challenges that arise post-binge.

In this episode, you'll learn:

• How guilt and shame can create a cycle of unhealthy habits and how self-compassion can help break it 💔 ➡️ ❤️

• Why the "I'll start on Monday" mentality can derail our health goals and how to conquer it 🛑 ➡️ 🚀

• How each time you refocus after a slip-up, you're building a resilience muscle and creating a virtuous cycle 💪🔄

• Practical tips to manage post-binge cravings and re-establish healthier habits 🍏🏃‍♀️

• The road to healthier habits is seldom a straight one - it's filled with ups and downs 🎢. But remember, every stumble is an opportunity to learn and grow stronger 💡💪.

• Don't wait until Monday to start your healthier journey - let's start today!💥 Click to listen and you’re sure to gain insights to help you on your journey to lasting health 🎧💖.

Stay strong, show kindness to yourselves, and remember - every day is a new opportunity to make choices that support your wellbeing 🌈🌟.

Episode highlights:

(03:45) Sometimes when we slip like this, it can feel like we've broken a promise to ourselves. That guilt and shame can feel really overwhelming and it can make us feel like we failed, and in a way that can justify continuing on an unhealthy path. The negative emotions just cause even more stress leading us to continue unhealthy habits, and then it becomes a vicious cycle.

(08:00) After a slip, our brains and bodies are going to experience a sort of hangover. So we've had this rush of sugar and fat and salt, and now our brains want more. It's important to remember that this is a physiological, biochemical reaction. It's not a personal failure. The cravings are biological and not a sign of some sort of character flaw or willpower defect.

(13:39) Every time you choose to refocus after a slip, you're creating what's called a “virtuous cycle”, and what this means is that each time it just becomes easier and easier. It's like you're training your brain to move more and more quickly to get back on track. You’re building resilience and you're teaching yourself it's okay to stumble.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/120

Marchelle and I are back, and this week we're putting weight loss goals into perspective. No gimmicks, no sensational claims – just good, honest advice on how to set goals that are both achievable and sustainable. 🚶‍♀️

Here’s what’s in store:

Get the scoop on process goals 📝 (Learn what they are and how they can be your secret weapon for lasting success).
Find out why a pound of fat loss each week can be a game-changer
Take the “New Recipe Challenge” 🥗 (Hint: It’s a flavorful journey for your taste buds).
Discover why muscles matter in weight loss 💪 (And how to give them the attention they deserve).

Remember, weight loss is a journey, not a race. The path to wellness is paved with thoughtful choices, patience, and sometimes a sprinkle of levity.

Ready to set some realistic goals?

Highlights:

(09:46) If you’re thinking “I have to have a 1200 calorie deficit, I’ve gotta figure this out”, and you're eating 500 calories and you're exercising enough that you're gonna burn off the rest of it… guess what? Your brain will be starving and you're putting yourself in the famine state. You’re going to be miserable and tired, and you’re absolutely guaranteed to put fat back on later. There's no better way to gain weight than to do something like this. You're training your brain to store fat.

(15:54) Whether you've just had a baby or not, if you really want to lose the weight and keep it off, we need to get our minds refocused. We talk a lot in the Empowered Weight Loss membership (www.journeybeyondweightloss.com/yes) about developing a new identity. This is actually where your true power lies. It takes time and attention, and frankly, it takes a lot of thought work. Thought work is when you focus on your mindset and on your thinking patterns, and you correct thoughts that are not helpful. Everything starts with your thoughts. So if you're not getting the results that you want, it's usually because you have some thought errors.

(18:06) How do we go about setting realistic expectations? Well, one thing I would recommend is to set process goals and not outcome goals. Outcome goals are the end results that someone wants to achieve, but outcome goals only provide a target to aim for. They don't tell you the steps that you need in order to get there. Focus more on process goals; They're the actions and the steps that you take to achieve the outcome goals.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/119

Today, we're diving into a hot topic that we've seen over and over again - and even I’m guilty as charged!

Picture this: a patient walks in, disheartened, and exclaims, "I'm putting in so much effort, but the scale won't budge!"

They spill the details of their intense exercise routine; hours on the treadmill or grueling Orange Theory/Peloton sessions. Frankly, they seem to hate every minute of it! Why do they keep at it? To shed some pounds, of course!

But wait, is exercise self-care or just a form of torture?

Grab a cuppa and join Marchelle and me for some real talk on why we exercise and what it means for our mental and physical health!

Episode Highlights:

(12:25) Sometimes people will use exercise as a way to regain control over their bodies when they feel overwhelmed or insecure in other aspects of their life. This was one of my unconscious motivations for my intense exercise regimen back in the day, because other aspects of my life felt out of control, and this was one area where I knew that I was in control. So I got really rigid about setting these goals, and I was super rigid about what I was eating, and it would totally distract me from all the other stuff in my life that felt out of control.

(16:26) We want to uncouple this relationship between exercise and fat loss, we want to stop thinking about burning calories with exercise. Exercise does help improve insulin resistance and blood sugar metabolism, no question about that, but it's much better in terms of maintaining your weight than losing weight.

(25:16) Develop a self-compassionate approach. Be much kinder and more forgiving towards yourself. Remember that your worth is not determined by your appearance, it’s not determined by your exercise routine, no matter what social media seems to think, it's just not. So challenge any negative thoughts and beliefs that drive this punishment mindset.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/118

Ever been "dieting for decades"? Let's face it, the same old mindset and phrases just won't cut it if we're aiming for long-term success!

Curious to know which words to lose?

Tune in to this week's podcast where we're spilling the beans on how to finally say goodbye to diets… and hello to success!

Episode Highlights:

(10:39) So people use all kinds of words when they're in a restrictive mindset. Obviously, the first one is the word cheat. I don't like to use the word cheat, I prefer to use the word splurge; A splurge is something you've planned at least 24 hours ahead, and you make the choice deliberately to have a splurge.

(19:16) Exercise is not for burning calories. You exercise because it feels good and because you wanna develop cardiovascular stamina and you wanna keep your muscle strength and your balance. It also prevents depression and those sorts of things. Exercise is really important, but do it for your physical and mental health and not for burning calories.

(22:57) You wanna think of yourself as someone who nourishes your body well and does not use processed food for entertainment or for soothing negative emotions, or for getting yourself through a bad day. So you don't ever wanna diet again. You're just going to learn how to eat normal food in normal amounts and nourish your body well.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/117

Do you have a coworker who's always tempting you with candy, or perhaps they bring in the most delicious baked goods?

It's hard to resist, we get it!

That's why on this week's podcast, Marchelle and I are tackling this oh-so-common problem. Tune in to find out how you can resist those sweet temptations at work and stay healthy!

Episode Highlights:

(09:24) I want all of us to understand that when we're in situations of heightened stress and the treats are there, you can find yourself getting into it without even realizing it's happening. It's so unconscious. So just be aware of that.

(12:51) Never beat yourself up about anything. That's absolutely going to be very unhelpful. When I found myself automatically reaching for candy, I didn't beat myself up. I just brought awareness to it and I stopped myself, and I took some deep breaths instead, and I reminded myself that this is hard, that what I'm going through right now is hard, and it's okay.

(16:44) Going against the norms of a group is very frightening to our primitive brain, and that's why it can be so difficult to make our own needs known. We still deserve to be living in vibrant, healthy bodies, and we deserve to have our needs known and respected no matter what anyone else may think about it. So sometimes what's required is to really step out of our comfort zones and stand up for our own needs and desires.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/116

Do you ever feel like sticking to a weight loss plan is just punishing yourself? Finding yourself constantly dwelling on mistakes and wondering if you'll ever have that "perfect" body?

But imagine this: What if you cheered yourself on every step of the way to your healthy, vibrant body? Can you feel the motivation already?

Don't miss out on this week's podcast. We're about to reveal the secret to losing weight without the self-flagellation!

Episode Highlights:

(06:05) It actually doesn't even matter what your goal is. The idea is that you just pick something and you follow it through, and you practice managing your primitive brain in the process. It's as if you're teaching yourself that you're perfectly capable of doing hard things.

(11:38) None of these excuses are true. They're just excuses that the primitive brain is using to keep everything the same. And so you just tell your primitive brain, I hear you, but I’ve got goals. And you make a plan.

(14:25) Every step along the journey where you recognize this obstacle showing up and you overcome it, you get to have a mini celebration and you get to think about the “future you” that you're creating. So in this way the journey to lasting weight loss becomes a journey of self-congratulations rather than a journey of self-flagellation. Most of us have been dieting for decades, and we're beating ourselves up all along the way, so we need to shift it; congratulate ourselves every time we overcome an objection from our primitive brain. It's a really powerful way to achieve lasting health, and you'll have a ton of fun in the process!

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/115

Let's have some fun exploring a vital aspect of any weight loss journey: our thoughts. After all, lasting weight loss starts with the right mindset!

Join Marchelle and me today as we deep dive into a very common thought: "I should be able to do this on my own." Do you think it's helpful or harmful?

Stay tuned to find out!

Episode Highlights : (03:33) Our success on this journey is completely dependent on us figuring out what we're thinking and making decisions about whether these thoughts serve us or not. All thoughts are optional. (10:36) Our brains have learned from very early ages to use the dopamine hit that we get from food for entertainment, for connection, for relief of painful emotions. We learn that this will soothe, and it's constantly being triggered by advertisements everywhere you turn, and somehow we think we should be able to do this on our own. (12:25) Learning how to manage the urges to eat, when you're constantly confronted with all of this temptation everywhere around you, learning how to manage emotional upset without turning to food, learning how to plan and cook healthy foods, these are not intellectual exercises, these are skills that need to be developed!

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/114

Have you ever thought about giving yourself a virtual "timeout" with food?

You may never have thought of it that way! From young ages we can be quick to stuff down the bad vibes, and let's face it - food is just so darn convenient!

Let Marchelle tell you what happened to one brave student in Empowered Weight Loss while I talk candidly about how many years I spent muffling my own feelings without knowing.

This kind of self-awareness is truly profound!

Episode Highlights:

(07:03) The journey to lasting weight loss is a journey of profound personal evolution. Of course, you know that you shouldn't be eating sweets and chips, but if you have been using these foods to console yourself when you feel sad because your husband seems to prefer golfing over spending time with you, and you don't know how to speak up about it, you won’t be able to make any massive changes until you address the underlying root cause.

(11:21) Oftentimes our parents or caregivers try to keep us quiet with food treats because they don't know how to help us deal with negative emotion. They've never really learned how to deal with negative emotion themselves. Let's say that you were bullied at school, and mom says “here's some candy, that will help you feel better”. They don't really know how to help you manage the negative emotion or how to process it. So eating will soothe the negative emotion so that we don't feel it, and then we end up tolerating things that would otherwise be intolerable.

(16:55) My urgent need to eat was a negative emotion that I didn't want to feel, but that was actually a really powerful calling from the highest part of me that knew that I needed to move forward in my life, that my time of staying home with the kids needed to come to an end. They were getting older, they were getting more independent, they didn't need me as much. It was time.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/113

Have you ever stepped on the scale with confusion, wondering why your weight is going up even though you've been eating right?

You may be a victim of your own primitive brain! Our latest podcast dives into how our inner saboteur can silently undermine us as we strive for weight loss success – don’t miss out on these sneaky tricks!

Episode Highlights:

(05:29) I just want all of you, our beloved listeners, to just ask yourself; what kinds of excuses does your primitive brain make up so that it can get its dopamine hit?

(06:58) “The exercise halo effect” happens to me all the time: I just worked really hard in the gym, so this treat is just fine. I do notice that on leg days I do get a little bit more physically hungry, but I also have to really monitor my primitive brain because my primitive brain will have me thinking “it's okay”. I have to really pay attention to when I'm actually physically hungry on these leg days because so much of the time my primitive brain's like “You know that those leg workouts are really hard on you, and so your body's just gonna need more food so you can have more”.

(10:24) Remember to just start to notice all of these excuses that your primitive brain is making depending on where you are on the journey. You may not have enough practice yet not to succumb to the urges, and that's just fine. I don't want you to think anything's going wrong if you do end up following your primitive brain, I just want you to be thinking about this and developing some awareness around it.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/112

Do processed foods have the same addictive potential as nicotine? Join us for Part 2 of our exploration and discover firsthand the science behind this controversial topic!

Let's take back control and use science to break the power processed foods have over us!

Episode Highlights:

(07:53) For those of you who struggle with these foods, I want you to know, your brain is normal. You don't have an abnormal brain. You have a brain that is responding in the way these foods were designed to make your brain respond, so just be aware of that. (12:30) Research shows that processed food is highly reinforcing even more so than cigarettes. So here's what Dr. Gearhardt had to say: “Daily exposure to highly processed foods appears to sensitize the reinforcing value of these foods as indicated by an increased willingness to work to gain access to highly processed foods over time, and larger portions of highly processed food leads to greater sensitization”. So in other words, the bigger your portions are, then the more sensitized you get to it. (14:23) Processed food meets all of the criteria for addiction that was laid out for nicotine in the 1988 Surgeon General's report. But now there's a fourth criteria, is that there are strong, irresistible urges for the substance in question. Processed food meets that criteria as well!

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/111

Got a craving for something processed?

Don't worry, you're not alone - research reveals that pizza and cigarettes have more in common than one might think!

Join Marchelle and I on this two-part podcast as we dig into the science of addiction to show just how closely connected processed food addiction is with nicotine. Say goodbye to guilt over your snack habits – Tune in for a deep dive into addiction science that could prove life changing!

Episode highlights:

(10:17) The Surgeon General used three criteria to determine that tobacco products are addictive; the first is their ability to cause highly compulsive use, the second is that they cause mood altering effects, and the third is that use becomes reinforcing. Since that report was produced, research has identified a fourth criteria that we can use to determine if a substance is addictive, and that is its capacity to trigger strong urges or cravings.

(13:27) So it turns out that when you have machines do all the work, you create a product that has much higher addiction potential because there's much quicker absorption of the addictive substance. In addition, both the tobacco industry and the food industry use additives that enhance the addictive potential of the substance.

(18:39) In the processing of food, they've added chemicals to it to make it shelf stable, and really enhance the smell and the flavor and the texture of the food, and that's what enhances the addictive quality of it. They've also made it cheap and inexpensive.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/110

Have you been seeing reports of the recent miraculous weight loss medications taking over headlines? People have questions - and understandably so! So, why don't we take some time to explore this topic a bit further? Join Marchelle and me as we demystify the latest greatest obesity treatment options on the podcast this week! Episode Highlights: (07:12) How does your brain know that there's food in your stomach? Well, there are hormones that come from your stomach and intestines, and they go to the brain and they tell the brain, “We just ate, we don't need to eat anymore”. That's what GLP1 does, it gets the body prepared to digest food so we can absorb the nutrients. So, what people report when they're on this medication is that they feel fuller longer with less food, and that's what causes the weight loss. (16:36) There are specific criteria for when you should use anti-obesity medications. You should use them when the body mass index is 30 or over. Remember that body mass index is just a measure of your weight compared to your height, so there are people who have higher body mass index, they've got lots of muscle mass and they've got heavier bones, and so their body mass index might be high and they don't really suffer from obesity. But if you're somebody who's suffering from obesity and your BMI is 30 or above, that qualifies you to be able to use these medications, or if your body mass index is 27 and you have complications, for example, you have fatty liver disease, sleep apnea, hypertension, or you have prediabetes, these are the kinds of people who would benefit from these medications. (23:27) There are some people who can't take these medications; Anyone who has had medullary thyroid cancer or who has a family history of medullary thyroid cancer, or multiple endocrine neoplasias, which means cancer of several glands, can't use these medications.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/109

So you're trying to get healthier and lose weight, but those pesky pounds just won't budge?

You'd be surprised how many foods labeled as "diet" are actually working against your goal! Find out what these sneaky snacks are this week on the podcast this week… Discover the truth behind “health” food – trust us, things aren’t always what they seem!

Episode Highlights:

(04:42) If you've got a lot of insulin resistance, sometimes it can be super hard to burn off fat. But sometimes the problem is that people are choosing foods that they think are healthy but actually are not.

(11:27) Oatmeal; First of all, it's a grain, so you wanna be thinking about it as a grain. What happens with grains when they get digested? They get metabolized and they raise blood sugar. Any kind of grain is going to raise your blood sugar. There is fiber in oatmeal, but there are a lot of carbs that are going to raise your blood sugar and cause pancreatic stress.

(37:17) If I have any advice, it's to check the labels on everything you eat and even better try to eat mostly food that doesn't have a food label.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/108

The weekend can be infamous for breaking all your hard work, so why not join us on this week's podcast and find out how to combat it?

Stop allowing two days of the week to ruin all that good behavior from Monday through Friday! Learn how you too could break free from those pesky weekend habits!

Episode Highlights:

(11:00) The disease of obesity creates over pleasure from food. A normal relationship with food is like when you were a young child: they're not all that interested in food, even if it's really good food, they just eat, but they're more interested in playing. And so as time goes on, we get a bigger dopamine hit from the food, and then we get more dependent on the dopamine hit, and then we get over pleasure, and overdesire for processed foods.

(13:35) Alcohol can really be a big issue for people, because a lot of people monitor alcohol on the weekdays because they know they have to get up the next day, and they don't want to be hungover. But on the weekends it's like “well, you know, I could sleep in, I don't necessarily have to worry about how much I drink”. Then the next thing you know, the whole executive function of the brain is switched off. And then not only are they getting all the alcohol calories, but then they're overeating too.

(18:19) Most of us tell ourselves that it's hard to stay on track with good nutrition on the weekends. And so we prime our reticular activating system to look for all the ways that it's hard to stay on track on the weekends. And the reason our brain is finding all of these excuses is because we're telling ourselves it's hard, and our brain is looking for all the ways in which it's hard. So what if we prime our reticular activating systems in a different way? What if we tell our brains it’s not a problem to eat well on weekends too?

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/107

It's my birthday week, and I like to take this time to 'check-in' with myself!

Every year I use this special occasion to step back from life as usual and take a personal inventory. By asking myself some key questions about the past 12 months, I'm able to create an energizing vision for what lies ahead. Why not join me in taking advantage of your own momentous milestones? Use these thought-provoking queries yourself: they may help you realize what's next!

Episode Highlights:

(08:42) It is possible to have a really wonderful, exhilarating physical experience in this world, regardless of how old you are. It just is. I've noticed a lot of people come to see us and they're in that state, they've reached these ages where they're about to celebrate that milestone birthday, or maybe they've just lost a relative and they're thinking; “I don't wanna live that story”. And they begin to think about their lives and they think: “I don't want to go on living in this body that feels so heavy, I want to be able to move freely, I want my vitality back, I want my health back”. And so these birthdays can be really motivating for some people. It's like, Hey, you know, time's running out, I gotta do this.

(11:02) Another theme for me this year, and it's going to continue … it's always about finding balance. Finding the right balance between work and play and relationships, traveling and having fun, all of that.

(19:19) If you love and respect yourself, your relationships are going to reflect that. So if you are not being treated well by other people, the first thing that needs to happen is you need to ask yourself: how are you treating yourself? Do you love yourself? Do you take yourself seriously? Are you attuned to your own needs? Because if you can't do this for yourself, how could anyone else do it for you? Think about it like that.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/106

How well do you know the principles of weight loss?

Today I thought it would be fun to have a little True/False weight loss quiz, so you can test your knowledge! Follow along with Marchelle as I pose some obvious and not so obvious questions.

I think most of those of you who have been listening to the podcast will do pretty well, but who knows? There may be some surprises!!

Whether you're a weight loss novice or an expert, I bet there will be something here even YOU don't know - we won't tell if you miss one though ;)

Episode Highlights:

(04:23) My typical recommendation is that you can safely lose about a pound of fat every week if you're nourishing your body really well and you are not losing a bunch of muscle mass in the process. But you're not going to have any idea by using your bathroom scale. The truth is you can't depend on your bathroom scale to give you any accurate information about fat loss.

(15:09) When it comes to Keto, you want to have what's called a “well-formulated ketogenic plan.” What that means is a lot of people hear about keto and they're like “oh yeah, all I have to do is just eat meat and cheese”, and they just eat all kinds of processed keto bars and they're basically still eating processed crap food. That'll work for fat loss, but you're learning nothing about how to nourish your body! If you are going to do a keto lifestyle and you're going to bring your carbs down to less than 20 net carbs a day, you'll want to nourish your body with really good high quality protein, lots of nourishing vegetables, healthy fats, all of that.

(24:34) Obesity is a chronic, progressive, relapsing disease. The brain pathways that signal hunger and satiety, which means a sense of fullness or a sense of satisfaction, that sense of “I’m done” – those brain pathways are not working correctly. So the brain thinks you're starving and it's driving you to eat. For most people there's also an element of addiction in which the pleasure pathways of the brain have been hijacked by processed foods. So we're getting big, huge dopamine hits from the processed foods that we eat.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/105

This week I got some sad news… news that actually impacts all of us in one way or another! I wanted to discuss this on the podcast, and I have had many meaningful conversations about this topic with patients in our clinic and with our Empowered Weight Loss members.

It is something so important that discussing it could potentially help bring massive social change - making conversation an important tool for progress.

Episode Highlights:

(10:59) I just want our listeners to watch what the food industry is doing, just notice these things; notice their marketing tactics, notice who they're trying to attract to purchase their products, notice that you can't go to a movie without getting messages, that you should drink soda, and you should eat candy and popcorn. And notice that you can't watch the Super Bowl without celebrities like Ben and JLo trying to get you to purchase Dunkin’ Donuts.

(13:35) Many of you know people who already have diabetes and who have been struggling with diabetes. Many of you listening to this podcast may know somebody who's died from the effects of diabetes. So let's not let this continue to happen. Let's do something about it. Let's make sure that our children are eating whole foods, that we start our children at young ages, learning how to eat real food and not processed crap. Let's not let the food industry get our children addicted at such young ages to stuff that is really stimulating huge dopamine responses in their little brains!

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/104

Who hasn't been there? You're trying to lose weight, but you go on vacation, and suddenly all your intentions are thrown out the window!

Well, Marchelle faced such a dilemma recently - she encountered some mouthwatering food experiences that had her question if indulging was worth it! Thankfully though, we've got each other's backs here on our podcast. Tune in this week for tips to help navigate delicious temptations during vacay season!

Episode Highlights:

(14:43) When you think about the consequences of Vacation Splurge Mentality, just ask yourself: is it really worth it? We end up giving up our health for a really long period of time. After a week of splurging, we're feeling icky on our vacation; our bodies are trying to deal with all that sugar and flour, and then we come home and it's so hard to get back on track because our brains are back in that craving cycle again.

(20:57) The reason that doing something different from everybody else is really hard is because our primitive brains are really focused on staying connected with a group. And if you think about what life was like for our primitive ancestors, we would die if we were left alone. So if we did anything that went against a group norm and we were left abandoned, we'd die. So our brains are pre-programmed to follow group norms.

(28:10) Here are some practical tips:

Don't feel guilty about having healthy boundaries around food. There's nothing wrong with wanting to stick to a healthy eating plan.
Remember that there will always be lots of tempting snacks during the vacation, so if you want to eat well, make sure that you schedule regular meals, because when you're not eating regular meals, you're more susceptible to caving to junk food.
Just plan activities that don't involve food, like hiking or swimming, or taking a tour!

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/103

Despite the prevalence and growing rates of obesity, many still don't fully understand that weight gain is just one symptom of a much bigger problem. After spending 15 years in Obesity Medicine, I'm here to reiterate this important message: Obesity isn't due to any lack of self-control or moral weakness - it's simply an illness like any other!

It is not weak character that causes weight gain; instead, those extra pounds are just one symptom associated with a chronic and complex medical disease. So let’s ditch any preconceived notions we may have had previously and focus on treating Obesity as what it really is – a true health issue requiring real solutions.

Episode Highlights:

(02:24) On June 18th, 2013, the American Medical Association voted to recognize Obesity as a disease. Weight gain is actually just one symptom of Obesity. Obesity is a dangerous, a life-threatening disease. It kills 320,000 people every year in the United States alone, and it's a disease that needs to be taken seriously.

(07:57) With the disease of Obesity, almost everything is out of balance, and we see signs of these imbalances in terms of elevated cholesterol, high blood pressure, insulin resistance, diabetes, high estrogen states, infertility, weight gain and lots of other issues. And the reason for the weight gain is because there's an error in fat metabolism, that's what causes the weight gain.

(10:25) One of the hallmarks of Obesity is inflammation. As a matter of fact, Obesity is a disease of inflammation. It's chronic inflammation, which means that it's long-lasting inflammation and the inflammation is affecting every part of the body, damaging tissues and causing accelerated aging. You could say that inflammation is destroying the body from the inside out.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/102

Does your brain have an ulterior motive?

This week on the Podcast, Marchelle and I are revealing all! We discuss our internal drama - the thoughts in our mind that just don't quit! We'll explore if these 'harmful' ideas have any real benefit, or whether they're simply on autopilot...

Tune in to find out how you can develop strategies for losing weight and keeping it off without being kept hostage by your own brain's pesky drama!

Episode Highlights:

(05:16) I think the payoff is that we become paralyzed and then everything stays the same, and when everything stays the same, the primitive brain is really happy! It wants everything to stay the same because that means survival.

(10:17) These paralyzing thoughts that bring all this brain drama and are completely designed to scare the crap out of us and keep us right where we are.

(13:17) If you follow these thoughts out, the feeling that they create is one of discouragement or even worse shame, and then you're completely paralyzed and you're unable to take any real action that will get you the results that you want. So it's just super important to become an observer of all of these little thoughts that our brain is presenting to us. Just because our brain presents a thought to us doesn't mean that it's true or even very helpful!

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/101

Have you ever heard the saying, "Everything starts with a thought?" Well it's true!

Our Empowered Weight Loss membership is all about learning how to think on purpose and understanding that your thoughts create your reality.

But here comes the tricky part - many of us don't realize our own patterns of thinking or their impacts!

Recently I had an experience where I identified some “helpful” thinking as being detrimental - turns out, sometimes what we think is beneficial can be exactly what derails us from achieving our goals!

Join Marchelle and I this week as we demonstrate how to pin down those harmful mental hijackers, so you can spot corrosive thoughts before they cause too much damage.

Episode Highlights:

(04:49) The goal here is to slow down all of these thoughts that we're thinking all the time so that we can attain a sense of peace and detachment.

(08:30) Notice the thoughts that say, “I’m not enough, and in order to be enough, I should be doing something different”. It's actually a very harmful thought. This is the beauty of doing this thought work, you get to discover these types of thoughts and then correct them.

(11:08) We all have all these thoughts going through our heads all the time, and it's this constant litany of thoughts that would seem to be motivating us, but they in fact turn out to be quite harmful… if you think about what happens if this goes on for years and years and decades unchecked, we feel like the only way to escape these constant critical thoughts is to distract ourselves with technology, some sort of food treat, alcohol, or some other drug… some sort of buffer.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/100

It's party time!

Today we are celebrating a huge milestone - the release of our 100th podcast episode! 🎉

For nearly two years Marchelle and I have been putting out content week after week, so let’s give it up to all you loyal listeners who stuck with us along the way.

And what better way to commemorate this momentous occasion than with… drumroll please...a TOP 10 LIST!

In honor of reaching episode #100, here is my take on some powerful weight loss tips that will help not just shed those pounds but keep them off for good. What can possibly be more exciting?!

Episode Highlights:

(08:33) Do not worry about what anyone else is eating. Trust that when they see you healthy and vibrant and when they are ready, they will ask you what you're doing. Don't preach to people. There's an old saying that when the student is ready the teacher appears. If people aren't ready, they will not hear what you're saying. But when they ARE ready, they can't get enough!

(23:05) You're not going to solve this problem with a diet. If diets worked we'd all be skinny. We have to think more deeply and broadly. We have to recognize that if we're not going to use food or alcohol to manage our emotions any more, we will want to learn a new way. And that takes time and attention.

(28:31) Our primitive brains are being constantly stimulated by the food industry. If we haven't made our food decisions ahead of time, with our evolved human prefrontal cortex brain, we will be left at the mercy of our primitive brain. This is why taking the time to plan your nutrition in advance is so important.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/99

Get ready to dive deeper into your cravings as we explore the addictiveness of processed foods with Dr. Ashley Gearhardt!

This renowned researcher is leading us on a journey through sweeteners, marketing tactics, potential risks, and much more - so buckle up for an eye-opening chat that will leave you enlightened yet hungry (for knowledge)!

Episode Highlights:

(4:18) One of the ways that we knew nicotine was addictive was we would have animals in the research lab choose between nicotine or cocaine. And cocaine was a much stronger reinforcer than nicotine. The animals would choose cocaine about 80% of the time, but they would still choose nicotine 20% of the time, and they would work to get nicotine. Sugar versus cocaine, 80% of the time they'll choose sugar over cocaine.

(09:47) Big tobacco has now gotten into the food game. I just recently learned how much Philip Morris and RJ Reynolds have played a huge role in shaping processed food and the way we eat it. And the way it's engineered and designed and marketed because when they started coming under heat for their addictiveness of the tobacco products, they diversified by buying companies like Craft and General Mills.

And so if we wouldn't trust them around tobacco, why would we trust them with the food that we eat?

(10:56) Self-compassion is one of the things I preach … It is like your biology wants this stuff because it's worried it's gonna starve, and there's a trillion-dollar industry that is using their know-how that they honed on things like cigarettes, and that has been applied to our food environment.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/98

Marchelle and I have an absolute treat for you today! We've got the amazing Dr. Ashley Gearhardt joining us to share her expertise on Processed Food Addiction - a topic she is one of the leading lights in worldwide.

During her grad school years at Yale, Dr. Gearhardt noticed that when people battling with obesity discussed food, it sounded very similar to the way people struggling with addiction talked about drugs like nicotine or alcohol. So, Dr. Gearhardt developed The Yale Food Addiction Scale, and wouldn't you know it … Her research showed people did experience the same cravings and loss of control as other substances- fascinating stuff!

Dr. Gearhardt now has the evidence to prove that munching tasty treats like pizza or chips is pretty darn close to puffing away at cigarettes in terms of addiction! This one had us thinking big…

You are going to love our conversation today, Dr. Gearhardt just blew us away with her knowledge and there are a lot of aha’s from this interview.

This interview comes in 2 parts - here is Part 1; Enjoy!

Episode Highlights:

(19:55) You typically protect children and teens against marketing and accessibility (to addictive substances) and all these sorts of things. But for kids and teens, these foods with this addictive potential is the main source of calories that they're getting, and they're the huge marketing target for the industry.

(24:23) These foods are really engineered and designed to be appealing, to grab us, to challenge us. And they really use our most inherent evolutionary biology against us. Dying of famine was one of our biggest threats. And our reward systems are shaped by really calorically dense foods to really wake up the dopamine system and make us want it, and make us desire it.

(31:16) Reminding yourself all the reasons why it's not going to be as fulfilling as you thought, or how you're gonna feel five minutes afterwards, or reminding yourself what your values are. You're trying to have different healthy eating goals. All of those things can help, we know that cravings come and they peak and they go down on their own.

(34:07) We've generally had this perspective that self-control is a muscle and that it wears out and there's some evidence for that. But there's also evidence that people will do better if instead they kind of think of self control is the more you use it, the more it works.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/97

Ready to get serious about your weight loss goals? Let's talk Empowered Weight Loss Membership (or EWL for short)!

Marchelle and I have been raving about it on the podcast, so we decided to give you an insider scoop of why this program could be a game changer.

Through EWL, discover how to reset your metabolism for fat loss, retrain habit loops in the brain AND address unconscious blocks that may stand between you and lasting weight-loss success - making sure no rock goes unturned!

EWL really has the whole spectrum covered! The program is designed with one goal in mind: helping YOU develop lasting weight loss resilience skills…What are ya waiting for?!

Episode Highlights:

(06:30) I discovered that helping someone learn how to THINK is the most important part of helping them achieve weight loss that is lasting. And the great thing is that when you use your weight loss journey as practice ground for learning how to THINK, you become unstoppable in all areas of your life… So I'm teaching you not just how to nourish your body, but I'm teaching you how to think!

(10:40) I firmly believe that the body's biochemistry responds to whatever emotional state you are in. There is scientific evidence that validates that, and it will be really hard to maintain weight loss if you're in a chronic state of stress, overwhelm, anger, resentment, or self-loathing. So I'm helping you, first of all, get in touch with your emotions and then move yourself up the Emotional Scale into higher and higher emotional states.

(17:02) A lot of our listeners may have a goal of getting their health back and losing weight in 2023, so I'd encourage you to do it the right way this time and join us in Empowered Weight Loss! In order to do that, you just go to JourneyBeyondWeightLoss.com/Yes to sign up.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/96

Nothing says "Happy New Year!" like hashing over the oh-so-important topic of goal weights!

This week's podcast is full-to-bursting with insights and tips from Marchelle, who knows from experience what not to do when it comes to reaching your goals!

So don't be afraid - turn up that volume and tune in for an enlightening chat about how you can go further than ever before this year!

Episode Highlights:

(10:49) When we do really restrictive stuff to try to get to a certain body shape or goal weight or whatever it is, we end up rebounding later and gaining all our weight back!

(15:14) Words don't teach. You can hear me say things all day, every day, but until you actually experience it yourself, that's when you really learn. So you heard me say over and over again “goal weights aren't important”, “your weight doesn't matter”, but until you actually went through this and you experienced it yourself, that's when you really learned it!

(23:00) “Arrival fallacy” is a term that was coined by Dr. Tal Ben-Shahar, and the idea here is that we go all out in pursuit of a goal, in this case it's getting to our goal weight, and we get this great feeling of accomplishment, but it doesn't last… We thought that achieving our goal would bring us everlasting joy and happiness, but that doesn't happen. So then we're left thinking, well, now what?

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/95

Usually, during this week between Christmas and New Years, I take time off from the clinic; I love to use this time as time to reflect and think about what I want this next year to look like!

Many people use this time to set resolutions. I don’t know if you’ve noticed it or not, but Resolutions have gone out of favor, because most of us never really follow through on our resolutions.

So I decided to use science to guide me, and instead of setting resolutions, I set intentions for the New Year! 🎉

Tap your inner scientist as together we explore research on behavior change that will make this coming year one of growth, self improvement, and major accomplishments!

Episode Highlights:

(09:23) BJ Fogg has developed a model for behavior change. He explains that when something is really difficult to do, like go to the gym and work out on the treadmill for an hour every day, it requires too much motivation to last for any long period of time.

(15:53) The “activation threshold” is that point where it's so easy that it takes no motivation, and you can just do it without a problem. So just going to the gym and driving into the parking lot and then leaving if you want, is easy. And that will get your brain used to that idea of driving to the gym, if that's what your goal is.

(20:36) The one habit that will serve you the most and requires almost no effort is to plan your meals for the next day the night before. Remember when your primitive brain is making your food decisions, you'll go for whatever's most tasty and most convenient at the moment. Your primitive brain is interested in pleasurable things and fast convenient things, and in this modern food environment that might mean a trip through the drive-through. So your primitive brain is incapable of making good food decisions.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/94

Don’t wait until 2023 to start caring about your cardiometabolic health- the stats are showing that it's prime time for you to act now!

Recent studies have shown an alarming trend - only 7% of Americans score “healthy” in measures of cardiometabolic health. I find that shocking!

That means most folks need a major wellness makeover and fast, otherwise they could be at risk for some serious outcomes like stroke or heart disease. So if you're ready to tackle this important issue head on, tune in with Marchelle and me as we dive deep into everything there is to know about keeping our bodies fit & healthy … right here on the podcast!

Episode Highlights:

(07:17) Smoking puts you at a very high risk for cardiovascular disease, but it's not the only thing… because you would think that now that so many fewer people are smoking, the cardiovascular disease rates would go down, But they haven't gone down. They've actually gone up.

(14:26) We've known for a very long time that cardiovascular disease is a killer. When I first started out in public health, we were very concerned about smoking, and those of us in the public health world are really proud of our efforts to get people to quit smoking. But now we have other types of factors that are contributing to this.

(15:10) Here are the indicators of cardiometabolic risk; elevated blood pressure, blood cholesterol elevations, blood sugar elevation, having the disease of obesity as indicated by abnormal weight gain, an elevated body mass index or body fat percentage, and lastly, the presence of known cardiovascular disease. Find out where you rank on these 5 indicators so you’ll know your risk!

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/93

'Tis the season for resolutions and topping your list may be losing weight!

But what if you're struggling to stay away from sugar and flour? Don't worry, Marchelle and I are here to help!

Our podcast explores why our brains want us to indulge in junk food - but we'll also show you there is life beyond these processed treats. Tune in to find out how 2023 can become a healthier New Year than ever before!

Episode Highlights:

(04:11) Our primitive brains are always looking for pleasure. That's one of the things that allowed us to survive, to find things that were pleasurable. So the primitive brain says, pleasure means survival.

(08:43) So I want to explain a little bit about what's happening in the brain when we eat processed foods that contain sugar, flour, or both. These substances are basically white powders. So think about all of the addictive drugs that you know of, they're producing hits of dopamine in very high concentrations. Well processed food with it’s sugar and flour causes a lot more dopamine release than natural food, so it's like concentrated pleasure, and your brain really loves that.

(12:10) What I want you to know is that the brain heals, so the dopamine receptors that were downregulated start to come back, and you'll be surprised at how good you feel, how you don't have cravings or this constant need for the crap food, and you discover just how awesome natural food can taste!

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/92

Today, Marchelle and I talk about the difference between a desire and a decision. We compare these two statements “I want to lose weight and get healthy” vs “I will lose weight and get healthy.” While they sound very similar, one creates an emotion of hope while another generates action plans in your head without even trying!

If we want to evolve our lives, it’s important that we learn how to make decisions and take action. Listen in as we discuss what happens in our brain when we make a decision, and how to overcome our brain’s natural unwillingness to make decisions and take action!

Episode Highlights:

(02:47) The difference between “I want to lose weight and get healthy”, and “I will lose weight and get healthy” is a subtle change in words, and yet not so subtle change in the feelings and actions that these two sentences generate. So that's not just a desire, that's a decision, it generates confidence, determination and empowerment.

(06:06) There's very little power in wishes and hopes and dreams, but there is a lot of power in making decisions because decisions generate action. Once we've made a decision, we are compelled to act.

(11:30) When we make decisions, we learn to back ourselves up. So we remind ourselves that there are no wrong decisions. When we make a decision, we will take action, and in taking action, we will either succeed or we will learn. There's no such thing as a wrong decision because there's no such thing as failure. There's only success or learning.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/91

Did you know that one sentence has the power to make or break you in your weight loss journey?

It’s true…. Because sentences are thoughts, and every thought we think has the power to create our reality. Tune in to this week’s podcast as Marchelle and I talk about those pesky little sentences that lead us down paths of trouble… and we’ll show you what to do to correct them!

This is a very powerful episode to listen carefully!

Episode Highlights:

(9:07) It’s important to supervise our brain and question everything we think, and ask ourselves, how does this thought make me feel? If it's not good, it might be a good idea to drop that thought, even if it seems so very true. If it doesn't feel good, it won’t help me live the life of my dreams.

(16:33) Many of the thoughts that don’t serve us have been running through the back of our minds for decades. And so you don't get rid of them…but that doesn't mean that you have to listen to them.

(20:42) You cannot lose weight and keep it off if you allow yourself to keep thinking those same old dream-stealing thoughts!

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/90

Happy Thanksgiving!

It's that time of year again- when we think about food and how much it tastes better than anything else in the world. But don't let yourself go into overload on Turkey Day! Today, Marchelle and I discuss 8 ways you can have a Happy Thanksgiving without gaining weight (and still enjoy all your favorite dishes).

Episode Highlights:

(03:05) Most of us move through our lives and we're just reacting to everything around us, so it's really important if you want to lose weight and keep it off, that you stop that behavior. And that goes for Thanksgiving too. Turns out, it’s all about the PLANNING ahead of time.

(17:30) Anytime that you're having a hard time with temptations, just excuse yourself, go to the restroom and read through the list of things that you wrote down of things about your life that you appreciate and that will help to replenish your willpower.

(18:18) Whatever happens, decide not to beat yourself up the next day if you happen to overindulge. So if you don't follow your plan, don't beat yourself up, it's simply not that big of a deal. Just get rid of all the leftover pie and the bread and get right back on track with your normal eating, and you're going to be just fine.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/89

Next week is Thanksgiving here in the states, and then we move full time into the Holiday Season! It’s happening fast!!

This time of year is always tough for people who struggle with obesity, for a lot of reasons, not the least of which is all the tempting treats around! So I wanted to take some time and talk about what we can do to prepare for the holidays so we don’t gain any weight.

I recently discovered a process called WOOP, which stands for Wish, Outcome, Obstacle and Plan. Listen in as Marchelle and I use this process to plan for success during our holiday seasons, and then you can WOOP your holidays too!

Episode Highlights:

(07:23) One study showed that people gain just one pound over the holiday season, but that one pound never comes off! So if you gain a pound a year between 30 and 60, that means you are 30 pounds heavier by the time you hit 60 than you were at 30, purely from indulging in holiday treats. Frankly I believe most people gain more than that, as this was just one small study.

(10:00) To handle the holidays, we’re going to use a process called WOOP, which is based on 20 years of research done by a scientist named Gabriele Oettingen. WOOP stands for; Wish, Outcome, Obstacle, Plan. Gabrielle has a website called woopmylife.org, where she trains you how to do this. I would recommend you listen to this episode and then go to her website as well.

(23:53) The plan is an “if”, and “then”. So you think about what you can do to overcome your obstacle. You name an action that you can take or a thought you can think that would overcome the obstacle.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/88

We had a recent question about sweeteners in the “Sugar and Flour Buster’s Society” Facebook group… When someone asks a really good question like this I do give an answer but I often like to go to the podcast and give a more thorough answer, and discuss the science behind my answer.
I get this question ALL the TIME - are artificial sweeteners OK? Can I use them?

The truth is, it’s hard to give a black and white answer on this one. I would never say “Use all you want,” and I’d never say “Absolutely NOT!”.

So the purpose of this podcast is to educate you about artificial sweeteners, and then you can make your own decision about whether you want to use them - or not - and if so, what kind and how much. Enjoy!

Episode Highlights:

(11:05) There's evidence that if you replace sugar-sweetened beverages like Coke, for example, with Diet Coke or Coke Zero, people will lose weight and have an easier time keeping it off. So the thinking here is that if you're someone who drinks, let's say six 12 ounce cans of Coke a day, in this case, using a non-nutritive sweetener, an “NNS”, makes a lot of sense because you're not getting all those calories, you're not getting all that sugar, and I can pretty much guarantee that when you stop doing that, you’ll lose weight!

(13:58) In terms of research on problems with sweeteners, there's other evidence, and this is from a 2014 study out of Israel and a 2018 study out of Australia that showed that sweeteners can kill the good bacteria in our gut, it's called the microbiome. So science is really coming to understand the importance of a well-balanced microbiome in our gut and how important it is that the different types of gut bacteria are in balance.

( 24:44) Here's what I think; definitely do not drink sugar-sweetened beverages ever. If you have to have soda, drink diet soda, but I would be super careful with sweeteners. We just still don't have enough information about their safety and their long-term effects.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/87

Episode 87: Stress and Your Weight

Have you ever noticed that weight gain is more difficult when you’re under stress? Not only that, but it’s really easy to gain weight when we’re stressed too!

Many of us think, well, of course I gain weight when I’m stressed, because I stress eat… but there’s actually more going on than that. Tune into today’s podcast as Marchelle and I talk about how stress affects the chemistry of the body and what that has to do with your weight loss journey.

Episode Highlights:

(08:17) Cortisol is also the stress hormone. It causes our liver to make glucose, which is blood sugar, in preparation for increased activity. Now, the interesting thing about this is that if we're not eating enough protein and we're stressed out, the cortisol that's released when we're stressed will cause us to use our lean muscle mass to make glucose.

(15:06) How do you keep cortisol levels down when you’re stressed? By following your morning routine, meditate, journal and pray, exercise and eat nourishing food. Think about the day ahead and plan, so you're not just rushing out of bed, trying to wing it all day, you're planning and you're thinking.

(24:54) I can think of one other reason that stress can cause weight gain, and that is stress eating. It's called buffering. Our primitive brains believe that any negative emotion means we might die, and our primitive brains will give us the idea to get rid of that negative emotion as quickly as possible, and we're almost guaranteed to get the urge to dive into a bowl of ice cream or popcorn. I just want all of us to recognize that this is actually a normal response of the human brain to the pain of stress.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/86

Episode 86: Halloween Treats

Halloween is coming up this weekend! Do you have a strategy for getting through this “candy holiday” without backsliding in your weight loss efforts?

Join Marchelle and me in this week’s podcast - we’ll give you fun and creative alternatives to candy for the little ghouls and princesses who come to your door for treats, and we help you understand a little more about what food marketers are up to this time of year!

Have a safe and FUN Halloween!

Episode Highlights:

(06:30) Remember, sugar is a drug that's eight times more powerful than cocaine… so we don’t want to be passing it out to children, and I want you to be thinking like this. Another problem with candy is that it's so hard on the pancreas.

(11:37) Some people will have Halloween cookie-baking traditions. Not such a great idea… So what if you were to replace the cookie baking tradition with some other craft, like painting rocks or making Halloween bows or making jewelry, or something like that… what we’re really wanting is connection with our kids, a time to play and do fun things together.

(14:14) Fall is the start of what I call the “sugar season”. The food marketers are always out there, and it'd be a really good idea for all of us to just start noticing what it is that food marketers do. I want my podcast listeners to become very aware of all of the subtle tricks that the food marketers are doing to try to get you to buy their stuff.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/85

Episode 85: How do I get Rid of belly fat

We had a recent question in the Sugar and Flour Buster's Society Facebook group about belly fat. One of our new members wanted to know how to get rid it… And guess what, I hear this question All THE TIME!

People will say - it doesn't matter what I do, the belly fat won't go away. They'll say they feel like they look pregnant. Even men have said this to me. Women who've never had a problem with their weight their entire lives will hit 40, and suddenly, their clothes fit differently because their waists are expanding.

What’s going on? Tune into today’s podcast so you can discover what causes belly fat and what you can do to get rid of it!! (Hint: Sit ups won’t work!)

Episode Highlights:

(08:21) In the world of obesity medicine, and endocrinology, we understand very well that visceral fat is like a ticking time bomb in our bodies. It's setting us up for diabetes, heart disease, stroke, cancer, liver disease, and a host of other medical problems that create disease and will eventually kill us.

(13:30) The biggest reason why people develop visceral fat is because their insulin levels have been running too high. Last week I talked about the pancreas, and the beta cells of the pancreas that have been working overtime producing so much insulin. All that insulin creates that belly fat and it gets worse over time.

(19:46) I just want everybody to understand: if you're struggling with belly fat, what that means, in most circumstances, is you are struggling with insulin. And if you want to get rid of belly fat, you have to lower your insulin levels.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/84

Episode 84: Weight Loss Saboteurs

Are you struggling with weight loss, wondering if you’ve stalled out?

Or are you gaining weight, but you’re not sure why?

Sometimes there are these little things that we do regularly that slip under the radar, that we don’t realize are sabotaging our weight loss efforts …. and in some instances, actually CAUSING weight gain!

In today’s podcast, Marchelle and I talk about some common (and surprising!) weight loss saboteurs …. So you can ask yourself, could one or more of these things be at the root of my struggles?

Episode Highlights:

(03:01) Weight loss and fat loss are not the same thing. If you get on the scale and you don't see any change, that does not mean that you are not losing fat.

(07:18) When you produce excessive amounts of insulin, you can't lose weight, and you're probably actually going to gain weight.

(22:50) Think about all the different types of stress that we're dealing with these days. So stress and anxiety can keep you from sleeping well. Stress can come from being overworked, or from being an over-exerciser. All of these things can increase your cortisol levels. Cortisol is the stress hormone that can sabotage your weight loss efforts.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/83

Episode 83: The 50-50 of Life

I had a conversation recently with a client that she said was so helpful to her, that I wanted to share it with our podcast listeners too!

We talked about the fact that life is 50% positive emotion and 50% negative emotion, but that most of us were taught to ignore or repress any of our negative emotions. This turns out to be a real problem, especially for those of us on a weight loss journey, because until we learn to accept - and perhaps even celebrate - our negative emotions, we will continue to work very hard to buffer them with food or alcohol or some other escape.

Today Marchelle and I dive more deeply into this idea that life is 50:50… and explain how to accept and manage our very human emotional lives.

Episode Highlights:

(4:57) Life is 50-50… and what I’m experiencing now as part of the 50-50 of life, is normal, nothing is going wrong.

(07:08) Society has told us that it is not ok for women to be emotional, or you are crazy. We’ve always wanted to suppress that so people don’t think we have emotional instability, which is totally wrong, it’s ok if you are not feeling ok.

(09:15) Anxiety is fear. So if you’re feeling anxiety, then you’re probably afraid of something, because anxiety is just a fear of fear!

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/82

Episode 82: A Mother's Influence

On today’s podcast, I talk about something very personal to me: the recent loss of my mother, which naturally led me to think about how our mothers influence our lives. What I discovered is that mothers - more than fathers in my experience - really bring a sense of stability and grounding to our lives. Mothers are also (usually) our first teachers.

Join Marchelle and me as we reflect on the importance of our mothers in our lives, how they shape our habits and our thinking, and how they continue to influence us as adults.

Episode Highlights:

(11:15) I would encourage each of our listeners to ask yourself, what kinds of eating patterns did you have as a child? How did your particular mother approach food?

(14:29) You may decide that you want to continue some of these traditions, and that's fine. If you make that decision with knowledge and understanding, that's absolutely fine.

(16:29) Mothers really and truly are one of our earliest influences, they always want the best for us and they continue to influence us throughout our entire life.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/82

Episode 82: A Mother's Influence

On today’s podcast, I talk about something very personal to me: the recent loss of my mother, which naturally led me to think about how our mothers influence our lives. What I discovered is that mothers - more than fathers in my experience - really bring a sense of stability and grounding to our lives. Mothers are also (usually) our first teachers.

Join Marchelle and me as we reflect on the importance of our mothers in our lives, how they shape our habits and our thinking, and how they continue to influence us as adults.

Episode Highlights:

(11:15) I would encourage each of our listeners to ask yourself, what kinds of eating patterns did you have as a child? How did your particular mother approach food?

(14:29) You may decide that you want to continue some of these traditions, and that's fine. If you make that decision with knowledge and understanding, that's absolutely fine.

(16:29) Mothers really and truly are one of our earliest influences, they always want the best for us and they continue to influence us throughout our entire life.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/81

Episode 81: How I Lost 175# & Kept It Off, With Cassie Becker, Part 3

This week is Part 3 of my very special interview with Cassie Becker, who has lost 175# and kept it off. If you haven’t heard the previous 2 parts of the interview, go back and listen to Parts 1 and 2 first, and be sure to watch these interviews on the Dr. Angela Zechmann channel on YouTube, because it’s a video interview and I do show pictures of her along her journey!

Cassie started her journey with me at age 32 in December of 2008, when she weighed 340#. Cassie lost the first 100# with my help, and the other 75# came off later. In part 3 of our interview we talk about addiction, about her mantras for staying motivated, about what happens to the loose skin, and a lot more!

Episode Highlights:

(20:22) Persistence, Determination, and courage. That's been one of my mantras the entire time. Persistence is just showing up every day and doing what you need to do. Determination is no if, and, or but. There is a way to conquer this and the excuses are always going to be there, but your determination is bigger than that if you allow it to be. And courage because it is hard and it takes a lot of courage to show up every day and to put yourself in that place of vulnerability.

(21:25) Progress, not perfection. Moment by moment. Don't let one moment ruin your entire day, and figure out how to love yourself enough to do what it takes.

(25:56) Here in the United States and everywhere where the American food industry has infiltrated the culture, it is almost impossible to not have the disease of obesity without being very deliberate and diligent about your food. You have to be almost obsessed about your food in order to protect yourself from all the crap that's in it.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/81

Episode 81: How I Lost 175# & Kept It Off, With Cassie Becker, Part 3

This week is Part 3 of my very special interview with Cassie Becker, who has lost 175# and kept it off. If you haven’t heard the previous 2 parts of the interview, go back and listen to Parts 1 and 2 first, and be sure to watch these interviews on the Dr. Angela Zechmann channel on YouTube, because it’s a video interview and I do show pictures of her along her journey!

Cassie started her journey with me at age 32 in December of 2008, when she weighed 340#. Cassie lost the first 100# with my help, and the other 75# came off later. In part 3 of our interview we talk about addiction, about her mantras for staying motivated, about what happens to the loose skin, and a lot more!

Episode Highlights:

(20:22) Persistence, Determination, and courage. That's been one of my mantras the entire time. Persistence is just showing up every day and doing what you need to do. Determination is no if, and, or but. There is a way to conquer this and the excuses are always going to be there, but your determination is bigger than that if you allow it to be. And courage because it is hard and it takes a lot of courage to show up every day and to put yourself in that place of vulnerability.

(21:25) Progress, not perfection. Moment by moment. Don't let one moment ruin your entire day, and figure out how to love yourself enough to do what it takes.

(25:56) Here in the United States and everywhere where the American food industry has infiltrated the culture, it is almost impossible to not have the disease of obesity without being very deliberate and diligent about your food. You have to be almost obsessed about your food in order to protect yourself from all the crap that's in it.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/80

Episode 80: How I Lost 175# & Kept It Off, With Cassie Becker, Part 2

This week is Part 2 of my very special interview with Cassie Becker, who has lost 175# and kept it off. If you didn’t hear (or watch) last week’s podcast, go back and listen to that one first, and be sure to watch it on the Dr. Angela Zechmann channel on YouTube, because it’s a video interview and I do show pictures of her along her journey.

Cassie started her journey with me at age 32 in December of 2008, when she weighed 340#. In part 2 of our interview we talk about the psychological healing that was necessary. She also talks about an interesting phase when she actually got too thin, and how she discovered what her “perfect weight range” is.

Enjoy Part 2 of the interview!

Episode Highlights:

(12:35) You have to figure out… where is your happy [weight] place, based on what it takes to live there. Because what it took to live at 150# for me was two and a half - three hours in the gym every day.

(18:29) It's important to understand that long-term weight loss is going to have some ups and downs. And that's pretty normal.

(23:42) I will every day of my life, wake up and make a decision that I'm either going to be victim to it [Obesity] or I'm going to conquer it.

(25:41) If you wake up in the morning and you make a choice that's not the best choice … that doesn't mean your day is wrecked. That means you have another opportunity in your next meal to make a better choice. I like to deal in moments and that's something that I learned about addiction, you want to take it moment by moment, not day by day.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/80

Episode 80: How I Lost 175# & Kept It Off, With Cassie Becker, Part 2

This week is Part 2 of my very special interview with Cassie Becker, who has lost 175# and kept it off. If you didn’t hear (or watch) last week’s podcast, go back and listen to that one first, and be sure to watch it on the Dr. Angela Zechmann channel on YouTube, because it’s a video interview and I do show pictures of her along her journey.

Cassie started her journey with me at age 32 in December of 2008, when she weighed 340#. In part 2 of our interview we talk about the psychological healing that was necessary. She also talks about an interesting phase when she actually got too thin, and how she discovered what her “perfect weight range” is.

Enjoy Part 2 of the interview!

Episode Highlights:

(12:35) You have to figure out… where is your happy [weight] place, based on what it takes to live there. Because what it took to live at 150# for me was two and a half - three hours in the gym every day.

(18:29) It's important to understand that long-term weight loss is going to have some ups and downs. And that's pretty normal.

(23:42) I will every day of my life, wake up and make a decision that I'm either going to be victim to it [Obesity] or I'm going to conquer it.

(25:41) If you wake up in the morning and you make a choice that's not the best choice … that doesn't mean your day is wrecked. That means you have another opportunity in your next meal to make a better choice. I like to deal in moments and that's something that I learned about addiction, you want to take it moment by moment, not day by day.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/79

Episode 79: How I Lost 175# & Kept It Off, With Cassie Becker, Part 1

This week and the next 2 weeks I have a very special guest - Her name is Cassie and we sat down recently to talk about her weight loss journey. When she started her journey with me it was December of 2008, she was 32 years old and she weighed 340#. Her highest weight was 350# and perhaps more. She lost the first 100# with my help, and the other 75# came off later. It was a dramatic transformation that occurred over the course of many years and Cassie learned a lot about herself along the way!

I’m so thrilled that she said yes when I asked her to share her journey with all of you! The interview was an hour and a half long, so I’ve broken it up into 3 parts, which I’ll be releasing over the next 3 weeks. We did a video interview, so I want to recommend that you go over to the Dr Angela Zechmann channel on YouTube to watch this interview, because I do show photos of her along her journey and pictures are worth a thousand words!

Episode Highlights:

(10:00) I was going to prove to everyone that it didn't matter how big I was, that I was capable and strong, independent, and I could do whatever I wanted to do, regardless of what people saw. And I was very successful at that.

(17:50) My kids were tiny. They were four years old and seven years old, and they were kind of like, why can't you have chips with us or popcorn with us or cookies with us? The best explanation is, mommy's allergic to sugar right now.

(21:33) Even if you were able to eat perfectly, the lack of sleep and the stress hormones cause your liver to create blood sugar. It's a process called gluconeogenesis. And so your liver is going to make sugar even if your nutrition is perfectly sound.

(23:35) So many people think that "As long as I'm working out, I can just eat whatever I want" and that doesn't work. So dialing in that nutrition is the key. If you've got an hour, and your choice is to go to the gym and spend that hour on the treadmill, or to spend an hour going grocery shopping and prepping food, and it's one or the other, you need to do the food.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/79

Episode 79: How I Lost 175# & Kept It Off, With Cassie Becker, Part 1

This week and the next 2 weeks I have a very special guest - Her name is Cassie and we sat down recently to talk about her weight loss journey. When she started her journey with me it was December of 2008, she was 32 years old and she weighed 340#. Her highest weight was 350# and perhaps more. She lost the first 100# with my help, and the other 75# came off later. It was a dramatic transformation that occurred over the course of many years and Cassie learned a lot about herself along the way!

I’m so thrilled that she said yes when I asked her to share her journey with all of you! The interview was an hour and a half long, so I’ve broken it up into 3 parts, which I’ll be releasing over the next 3 weeks. We did a video interview, so I want to recommend that you go over to the Dr Angela Zechmann channel on YouTube to watch this interview, because I do show photos of her along her journey and pictures are worth a thousand words!

Episode Highlights:

(10:00) I was going to prove to everyone that it didn't matter how big I was, that I was capable and strong, independent, and I could do whatever I wanted to do, regardless of what people saw. And I was very successful at that.

(17:50) My kids were tiny. They were four years old and seven years old, and they were kind of like, why can't you have chips with us or popcorn with us or cookies with us? The best explanation is, mommy's allergic to sugar right now.

(21:33) Even if you were able to eat perfectly, the lack of sleep and the stress hormones cause your liver to create blood sugar. It's a process called gluconeogenesis. And so your liver is going to make sugar even if your nutrition is perfectly sound.

(23:35) So many people think that "As long as I'm working out, I can just eat whatever I want" and that doesn't work. So dialing in that nutrition is the key. If you've got an hour, and your choice is to go to the gym and spend that hour on the treadmill, or to spend an hour going grocery shopping and prepping food, and it's one or the other, you need to do the food.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/78

Episode 78: Your Primitive Brain

Have you ever felt like you had 2 different parts of you that were fighting each other? For example, one part of you wants pizza and wine and chocolate while the other part of you wants to get your weight under control so you can feel better? It’s the proverbial angel on one shoulder whispering one ear while on the other shoulder is the devil tempting you with immediate pleasure, right?

What’s going on here? Is there anything we can do to stop the war going on in our heads? Tune in to today’s podcast to find out!

Episode Highlights:

(4:41) The primary motivations of the primitive brain are:
1) Seek anything that brings pleasure
2) Avoid anything that brings pain
3) Conserve energy at all costs.
4)Stick with people who are safe, fear those you don’t know
5) Avoid being seen.
Now, this is our primitive brain…. But our brains did evolve beyond this, right? So we have a human brain that has evolved past our primitive brain. This is called our “prefrontal cortex”

(10:35) In order to lose weight and keep it off, what we need to do is to put the prefrontal cortex - the human brain - in charge of the primitive brain.
We do this by planning ahead EVERYTHING we will eat, 24 hours in advance. This way we are not giving our primitive brain any chance of making a food decision.

(13:14) This is why I always say the weight loss journey done well is a journey of powerful personal evolution. When you can take control over your primitive brain with food, you can do it with spending, you can do it with drinking, you can do it with exercise, you can do it with relationships, you can do it with time management, you can just watch yourself coming more and more into alignment with your goals and dreams, evolving yourself, getting better all the time.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/77

Episode 77: Managing Your Thoughts.

Imagine being able to understand your own brain better. It sounds like an elusive goal, but it's not as tough or impossible as you might think! The first step in this journey starts with understanding how the mind works and then making rational decisions about what thoughts are helpful and what thoughts hinder us in our weight loss efforts. Today Marchelle and I compare cleaning up our thoughts with cleaning out our closets, and we give you some tips for what to keep and what to let go of!

Episode Highlights:

(4:43) Writing your thoughts down is like taking all the clothes out of your closet and putting them in a pile on the floor. You write your thoughts down so that you can take an objective look at them. If you just keep letting them spin around in your head, they just keep spinning and you keep identifying with them. But if you write these thoughts down, you can be more objective about them. You can see that there's a difference between you and your thoughts.

(14:40) If you have a thought that weight loss is hard, then it's going to be hard, and you're going to make it hard because you're going to find all the ways that it's hard. You're not going to see all the ways that it can be easy. We make our thoughts true.

(15:10) Anytime you're feeling a negative emotion and you want to go for the chips or the candy or the ice cream or whatever it is, instead of doing that, just go sit down and write down what you're thinking. Write down what you're feeling, and then you can start doing your own thought excavations. Because I guarantee you that the reason that you want to go for the chips or whatever, is because there's some sort of thought that's creating a negative emotion for you. If you can learn to excavate what the thought is, you're going to have much more success on your weight loss journey.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/76

Episode 76: How The Hell Did This Happen?

This week Marchelle and I wanted to talk about something that happens ALL THE TIME in a weight loss journey. And that is the dreaded weight regain.

Our patients will come into us feeling so ashamed, and they’re asking themselves How in the Hell Did This Happen? I thought I had it under control. I was doing so well! But now I’ve gained a bunch back and it feels SO HARD to get back on track again.

A lot of times this happens after a vacation, or after the holidays, or after something happens in life, like stress at work, going through a separation or divorce, or the illness of someone you care about. And then, of course, Covid did a number on ALL OF US.

Believe us, we get it! Tune in to today’s podcast so you can stop beating yourself up, and get yourself back on track quickly!

Highlights:

(4:12) Obesity is a disease. It's not a disease like pneumonia, where you get a diagnosis, take some antibiotics, and then it's cured. It's actually not curable like pneumonia. So you can’t diet it away.

(16:28) Our social norms are against us keeping this disease under control. Unlike many other cultures where it’s easier, in our society it takes a lot of work to eat wholesome nourishing food. It takes planning, grocery shopping, and a willingness to chop vegetables and prepare protein. Most of us still do not understand at all what it means to cook and prepare real food.

(20:37) Most people slip up and gain all their weight back because they don't understand all of the obstacles that are in their way. They don't understand that they have a disease, a disease that is chronic and progressive and relapsing and it takes vigilance to keep under control.

Have you ever felt like you were addicted to the scale? Have you ever judged your progress based on that number? Well, most people have no idea that changes in weight do not usually reflect changes in body fat, and there's a lot more to the story!

Tune in to today's episode to discover how it is that you can be doing amazing work, and the scale might not budge at all... and why it's so very important to get body composition testing done for an accurate assessment of your progress!

Episode Highlights:

7:49 Weighing yourself is one of the most misleading ways to tell if you're losing fat or not... most of the time, it's totally inaccurate!

10:29 If you lose one and a half pounds of muscle with every 4 pounds of fat, by the time you've lost 20 pounds of fat, you've lost 6 pounds of muscle. Think about that ... Do you want to lose 6 pounds of muscle mass just to lose 20 pounds of fat? Muscle burns calories for you even while you're sleeping!

20:17 I never recommend setting weight loss goals. You don't want weight loss. Really, you don't. You want fat loss. You want lots of lean muscle mass that will burn calories for you while you sleep. And in order to do this, you have to be, very, very careful with your nutrition.

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/74

Episode 74: Dealing with family when focusing on your health.

Episode Description:
In today's episode of the Podcast, Marchelle asks Dr. Angela an important question, which we hear often: "How do I stay focused on my health and eating properly when my family brings home pizza and wings?"

Sometimes it feels as if our family not only doesn't support us, but actively sabotages us. Tune in as Dr. Angela coaches Marchelle through this all-too-common scenario!

Episode Highlights:
8:19 My advice would is always this; who's most important to you? You. It's you. So always, you are the number one person in your life. You've got to take care of yourself. So if you are thinking about changing your lifestyle so that you are going to be a healthier person again, this is for you. This isn't for anybody else. This is purely for you.

16:36 Like, and so what we need is a support for people who are struggling with sugar and flour. And frankly, you know, there are, I think there are a lot more people that struggle with sugar and flour than there are people that struggle with alcohol. So and so we kind of need to band together and help each other out

13:07 And here's the other piece of it; not being worried about what they might think if I choose to eat normal, healthy food. Like, it's nobody else's business what goes in your mouth. And frankly, it's not your business what goes in their mouth, either. Your business is to right take care of yourself and to make sure that what goes in your mouth, anytime you bend your elbow to feed yourself, is this going to be something nourishing for me, or is this going to be something that is going to feed my addiction brain.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/74

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/73

Episode 73: Understanding the 5 Stages of Change.

Episode Description:
In today's episode of the podcast, Marchelle and I talk about the 5 Stages of Change that were elucidated by a research team named Prochaska and DiClemente.

Understanding these stages is important, not just for you, but for other people in your life.... how often have you told a family member or a friend about your weight loss journey and they just shrugged and said "Whatever...."? After listening to this podcast, you'll understand why!!

We also talk about the very important 6th Stage of Change that Prochaska and DiClemente added years later, and what that means for you in your weight loss journey!

Episode Highlights:
05:09 When you get into Empowered Weight Loss and you learn the skills that it takes to not just lose the weight, but really keep it off, you are a participant in your life again. And that's good, not just for you but that's good for everybody who loves you too.

20:33 What I want everyone listening to know is that this is completely normal when your brain is under stress. Any new behavior will fall by the wayside while your brain attends to making sure that you survive because when stressful things happen, as far as your brain is concerned it's that fight, flight response. And it's basically, it's a normal survival instinct.

22:40 So everyone listening to this podcast, ask yourself, where are you in this process? What stage are you at? I think we can pretty much assume that you're not in the pre-contemplation stage, or you would not be interested in listening to this at all.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/73

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/72

Episode 72: Understanding the difference between circumstances and thoughts.

Episode Description:
In this episode of the Keep the Weight Off Podcast, we talk about the difference between circumstances and thoughts. Understanding this difference will bring much more clarity to your life and can help you to STOP the knee-jerk runs for comfort foods, especially when those thoughts revolve around your weight!

Episode Highlights:
4:20 One of the things that we do constantly in Empowered Weight Loss is to help people figure out what's a thought and what's a circumstance. And it's really, really important to know the difference.

14:05 So circumstances are always neutral, but our brain is going to make some thoughts negative. And so the next question is, why does our brain do this? Well, like I've talked about in the past, it's a survival mechanism. We survived because our brain protected us by labeling certain things as positive or safe or okay, and then certain other things as unsafe or dangerous or negative.

18:22 So here's what's interesting, and actually really freeing. If you understand that everything that happens in the world is neutral and that your interpretation is what defines your experience, you will start to know is that you are much more powerful than you ever could have imagined. And this is where it really starts to get fun because you begin to feel less victimized.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/72

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/71

PS: If you want help, I'll be holding a Sugar Buster's Kickstart Challenge on Facebook June 13th-19th. You can find out more and sign up right here: www.journeybeyondweightloss.com/challenge.

Episode 71: Four phases of the weight loss journey.

Episode Description:
I always say that the weight loss journey - done well - is a journey of profound personal evolution. What do I mean by this?

I've identified 4 distinct phases of the weight loss journey, and most people stop at the first one. What are these stages, and how can you utilize them to make sure you are able to not just lose weight, but keep it off?

Tune in as Marchelle and I discuss this important topic. You'll never think about weight loss the same way again!

Episode Highlights:
2:26 And if you've been listening to me for a while now, you may have heard me say that the weight loss journey done well is a journey of profound personal evolution.

10:53 The reason the reason that people struggle so much is because first of all, they don't understand that they're dealing with a chronic disease, a chronic relapsing disease. And second of all, they're so used to dieting and they're so used to doing something for a little while and they don't realize all the other stages that have to occur.

24:59 The more you discover about yourself and the more you're setting boundaries and the more you're learning to love yourself, it just gets better and better and better and better and better all the time. But you're never done.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/71

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/70

Episode 70: Is Food Addiction really real? Let's look at the science.

Episode Description:
Today's podcast is called "Is Food Addiction Real"? This is a good question! I've noticed that I can have strong cravings for certain foods, like candy and ice cream, but not others, like spinach and broccoli...

So what is it about candy and ice cream that creates cravings? Is it possible to become addicted to these foods?

Well, the research is beginning to give us some answers, and truthfully I was not surprised to discover that yes, processed foods containing sugar and flour do indeed create a drug-like response in the brain.

Tune in to today's podcast to learn all about it!

Episode Highlights:
1:57 The major components of processed foods that are triggering addiction in our brain are sugar and flour. And if you think about what they are, they're refined and processed white powders that are rapidly absorbed from our stomach and intestines into our bloodstreams. And they produce a hit of dopamine in a part of the brain called the nucleus accumbens.

9:49 'Needing' is actually based in the biochemistry. Here, there's no real conscious decision anymore. You have to have the substance in order to function normally. And this is the nature of addictions to any substance of abuse. It's what happens with nicotine. It's what happens with morphine. It's what happens with cocaine. It's what happens with alcohol. And it happens with food.

26:27 I want you to know that if you struggle with processed food addiction, you are not crazy and you're not alone. But it also means that you need to know your own brain. So if you wanna think about this really carefully, what has been your relationship with sugar or white flour? Do you have a hard time stopping it?

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/70

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/69

Episode 69: An interview with Dr. Angela Golden about myths 6 through 10

Episode Description:
This week we continue our fascinating discussion with Dr. Angela Golden, a leader in the world of Obesity Medicine, on the Top 10 Obesity Myths. We covered Myths 1-5 last week. This is Part 2, where we talk about Myths 6-10.

Episode Highlights:
17:24 The urban myth is that one, that 3,500 calories is a pound of fat. Because if it was true over a course of a year, it would either equal a 52 pound weight gain or a 52 pound weight loss if I reduced my calories by 500 calories a day.

19:54 If you put two people next to each other one, who's never had obesity. And one who has, the person with obesity actually absorbs food differently than the person who doesn't. And it's because of the way that the gut is impacted by inflammation from obesity. So more calories are absorbed By the intestines of someone, with the disease of obesity.

31:46 We all have a responsibility to help those of us living with obesity to not have the stigma and the blame around it. And one of the easy ways we can do that is to get rid of the word "obese". Yes. O B E S E should just be removed from every dictionary and all the language. Because I'm not an obese woman. I am a woman living with obesity. Yes. I live with a chronic disease. I am NOT labeled by that disease.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/69

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/68

Episode 68: The Top 10 Obesity Myths (part 1), a talk by Dr. Angela Golden

Episode Description:
At a recent Obesity Medicine Conference in Atlanta, I met Dr. Angela Golden, a leader in Obesity Medicine education, and someone who herself struggles with the disease. After her awesome presentation, "The Top 10 Obesity Myths," I accosted her at a function and asked her to be on my podcast, so she could educate all of YOU on these myths, some of which your own health care providers may believe. We cover the first 5 myths this week and the second 5 myths next week. Tune in for our enlightening discussion!

Episode Highlights:
6:11 So the current research shows us that people who have untreated obesity can have eight years shorter life.

8:59 People who are overweight were at higher risk for sudden death. So obesity is a CHRONIC disease.

17:13 We all need to recognize this isn't about willpower. It's a chronic disease. For example, you wouldn't say that your blood pressure was elevated because you 'didn't have enough willpower'.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/68

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/67

Episode 67: How to develop your Empowered Self Identity.

Episode Description:
This month in Empowered Weight Loss we are working on developing a new Empowered Self Identity. What I mean by this is that we learn to think about ourselves differently, in a new empowered way. This is actually one of my most favorite things to teach when it comes to helping people learn the skills they need to keep weight off.

The heart of self-identity is your thoughts about yourself. In today's podcast Marchelle and I dive deep and ask... what DO we think about ourselves? Where do these thoughts come from? And is there a way to make sure our thoughts about ourselves SERVE us?

Episode Highlights:
10:21 And so we developed ideas and coping skills at very young ages so that we could get our needs met, like our survival needs like food and shelter and clothing and all of that. But we also have needs for love and belongingness.

20:10 I really want people to understand that this, I always say the weight loss journey, when done correctly, is a journey of very powerful, personal evolution.

26:36 Always remember that what you say to yourself and how you talk to yourself matters.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/67

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/66

Episode 66: How to gain 5 new emotional skills for your weight loss journey.

Episode Description:
In today's episode of the Keep the Weight Off Podcast, Marchelle and I invite you to discover 5 new emotional skills that will really serve you in your weight loss journey, and in all areas of your life, actually! Especially if you identify as an emotional eater, these skills are a perfect starting point for you as you work at discovering new ways to soothe yourself without the use of food or alcohol.

Episode Highlights:
11:37 Developing a language for our emotions is really, really helpful. And recognizing that being a human being means, feeling these emotions, even when it doesn't feel good. This is really important. So emotional awareness is the FIRST skill.

22:27 Lasting weight loss, developing the skills that it takes to achieve lasting weight loss means a journey of growth and personal evolution. It's so very important. You'll become a totally different person when you stop fighting yourself all the time and you learn to accept every feeling that you have as just powerful information.

24:49 To discover that you have absolute control over your emotional response for whatever circumstances are in your life, because you actually have control over the thoughts that you think. And this is really, really powerful and a very highly evolutionary place to be.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/66

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/65 Episode 65: My interview with Florence Christophers, a former sugar addict turned teacher. Florence's Calendly link: www.calendly.com/f-christophers/30

Episode Description:
Today's episode of the podcast is a very special recording of an interview I did with Florence Christophers for the Keep the Weight Off Summit in December 2020. Florence is the host of the online annual "Kick Sugar Summit." As a recovered sugar addict herself, Florence teaches people how to overcome their sugar addiction through online courses, private and group coaching and live events.

In this interview, Florence helped me and all of our listeners better understand the difference between sugar addiction and emotional eating, and why it's important to address BOTH aspects if we want to overcome food addiction and obesity. I consider Florence a wise colleague and a great friend, and I hope you enjoy our discussion!

Episode Highlights:
28:27 The best research we have is that 8-15% of the population are truly biochemically, physiologically, addicted to sugar.

33:28 There's are three categories of sugar consumers. There's the sugar user, the sugar abuser, and there's the sugar addicts.

38:56 So if you are listening to this and you're like, oh, dang, I think I might be in a sugar addict, well no problem sister (or brother), because we have all the right brain chemistry and nervous system to be able to go and have an absolute, fantastic life on something that isn't self-destructive to our bodies and our minds.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/65

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/64

Episode 64: Learn about the Emotional Scale and pursuing more of a life of authenticity.

Episode Description:
April is Emotional Mastery month in our Empowered Weight Loss membership. We have been working all month at understanding our emotions, and learning what they mean and how to manage them without buffering with food or alcohol or anything else for that matter!

I teach Emotional Mastery by first teaching about the emotional scale. Our emotions have a lot of information for us about what’s going on in our souls and when we cover them up by eating (or drinking alcohol), we miss a lot of the messages… and we can’t live authentic lives.

Tune in to today's podcast to learn more about the Emotional Scale and to hear a profound discussion Marchelle and I had... enjoy!

Episode Highlights:
2:58 One of the first things that we want to understand in order to develop emotional mastery is that we have to stop buffering so that we can actually feel our emotions. And the reason is because our emotions have a lot of information for us about what's going on in our souls. And when we cover them up by buffering, we miss a lot of the messages and then we can't live authentic lives

18:53 Figuring out exactly what you're feeling can sometimes be a bit of a challenge. So if you're not sure, just sit down with a piece of paper and a pen and start writing. So get all of your thoughts and feelings out on paper. It's a little bit like emptying out your closet, so that you can examine them, and then you might find something interesting.

20:27 Oftentimes all it takes to feel better is just naming the emotion, because it brings such a sense of relief to have a name for what you're feeling, that it will keep you out of the food or alcohol.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/64

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/63

Episode 63: Methods to ensure lasting weight-loss change.

Episode Description:
Ever wonder why it is that you can be so "All In" on a new diet... do well for a few months, and then before you know it, you're back to your old ways? This happens to me all the time with organizing projects. I'm all gung ho to organize everything in my path, and then before I know it everything has returned to disorder.

It turns out, lasting change is hard for several important reasons. Tune in to today's podcast to discover these reasons and what you can do to ensure that the changes that you want to make are LASTING!

Episode Highlights:
03:41 Our thoughts are what creates our reality. All of us are creating everything in our lives because of the things that we're thinking. And so that's actually a really profound understanding.

09:08 Our primitive brains do not like change. Now, remember, I always talk about the primitive brain and then the human brain. So the primitive brain is all about survival and seeking pleasure in the moment, avoiding pain in the moment and staying comfortable and safe. So your primitive brain get super nervous about any kind of change because your primitive brain is afraid that if anything changes, you're going to die.

10:52 So I want everybody listening to understand order to make any significant change in your life, you have to do two very hard things. ***The first thing you have to do is to overcome the tendency of the primitive brain to want to stay safe, i.e. predictable and keep things the way they are. And you have to let go of old beliefs about yourself that are running 90 miles an hour and develop new beliefs that feel very unfamiliar and insecure. Is that making sense?

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/63

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/62

Episode 62: The link surprising link between obesity and depression.

Episode Description:
Did you know that Obesity and Depression are linked? No one is certain which comes first... if Obesity causes Depression or if Depression causes Obesity... or if there is some common factor that can cause both. Whatever the cause, it's important to recognize this correlation.

The good news is that most people are feeling much better within one month of working with us! Tune into today's podcast to learn why, and what you can do to feel better soon!

Episode Highlights:
01:14 I want everyone listening to this podcast to know that there is definitely a correlation between obesity and depression.

14:20 As you stop, over-stimulating your dopamine receptors with toxic food products, and toxic addictive beverages, your dopamine receptors are going to start to regenerate. This Is the beauty of it. If you've got dopamine down regulation, you will get more dopamine receptors. And this can take a few weeks, but eventually you do start to feel better.

18:45 If you are struggling with depression, you need to be eating your vegetables, because they have micronutrients in them. They have the precursors for your brain to make the neurochemicals and the neurotransmitters that you need, like dopamine and serotonin and oxytocin and other ones.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/62

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/61

Episode 61: Understanding Insulin Resistance

Episode Description:
Have you ever heard of Insulin Resistance? The term is becoming more and more common these days, because more and more people are suffering from it. As a matter of fact, almost 90% of US adults have at least one sign of it! Tune in to learn more about Insulin Resistance and what you can do to get it under better control, so you can live a longer, happier, healthier life.

Episode Highlights:
20:26 What do you do to keep your insulin levels low? You must be very super careful with how much sugar and flower products you're eating. And I would say if you're serious about this and you really want to get it under control, I would just say no to any kind of processed food, whether it's cereal or bread products and just eat whole foods.

23:59 I think the most important piece of getting insulin resistance under control is learning how to manage your insulin levels by managing what you're eating. That's got to be really your first line of defense thinking about this.

26:58 So insulin resistance is a condition brought on most cases, 99.9, 9% of cases by eating processed food. There's a spectrum of disease from having normal blood sugar, but high insulin levels to having high insulin levels and rising blood sugar. And then finally, the end stage of insulin resistance is the diabetes diagnosis.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/61

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/60

Episode 60: Celebrate all that you have!

Episode Description:
I’m super excited because ... guess what? Today is my 60th birthday - and it just turns out that this is our 60th episode! How cool is that?!

I think these milestone birthdays are interesting... they give us a chance to pause and reflect. I have a lot of gratitude, and a lot of determination too!

Episode Highlights:
4:16 I am practicing allowing an urge to overeat, and I've been teaching our members how to do this and how to not give into the urge, not fight the urge, but just allow the urge and allow the emotion that comes with it and not just allow the emotion, but sort of welcome it.

6:22 How we think creates an emotional state of being that fuels our actions and our behaviors.

11:25 When we choose to eat Oreos or Doritos, for example, we're not eating food, we're consuming a drug-like food product. So they're AFPs - Addictive Food Products.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/60

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/59

Episode 59: Become the architect of your habits.

Episode Description:
Did you know.... our daily routines can make us or break us. I discovered just how important my routines are recently when I traveled to Arizona on a family emergency and my brain felt a bit lost! Join us on today's podcast, where Marchelle and I discuss the importance of a purposeful daily routine in maintaining our health and longevity.

Episode Highlights:
8:29 You can retrain your brain to develop new habits at any time.

10:35 What's the cue, what's the routine, and what's the reward at the end. Sometimes all it takes is removing the cue.

17:54 A strong reason, a good argument for why you want to understand what (your habits) are and how they work. How to design them so that you can be the architect of your habits, and not the victims of them.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/59

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/58

Episode 58: Learning to embrace the discomfort

Episode Description:
In today's episode of the Keep the Weight Off Podcast, Marchelle and I talk about something I have been working on with our Empowered Weight Loss members: the importance of allowing ourselves to feel ALL of our emotions, the good, the bad, and the ugly, all ON PURPOSE.

Why would anyone want to do that? Allow myself to feel angry? Sad? Restless? Jealous? Disappointed? Are you kidding?

Turns out, this is one of the most important keys to lasting weight loss, and a happier life in general!

Tune in to find out why... and how to do it.

Episode Highlights:
5:10 This is why weight loss is so hard because our brains are programmed through evolution to seek pleasure and avoid pain at all costs. This is how we survived.

10:52 So it's time to have a talk with grandma Elda and explain you don't want to accept any more home bake treats. And when you explain your rationale and your reasons, and you're probably gonna to feel really, really uncomfortable setting that boundary. But you're willing to do it because you're willing to feel uncomfortable on purpose.

16:00 And the interesting thing is what you do is you just start writing and you write down all the thoughts that are swirling around in your head. And it's so interesting because once they're out of your brain and onto a piece of paper, you can actually look at them. It's like taking all the stuff out of your closet.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/58

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/57

Episode 57: Let's talk about the competing desires fighting in your brain.

Episode Description:
Have you ever felt like there are two competing desires in your brain: One desire for weight loss and another desire to just "eat whatever I want"?

It's enough to make you feel a bit schizophrenic!

Join Marchelle and me as we discuss this conundrum in detail, and help you develop a strategy for managing your thinking, so you can lose weight without feeling like you're losing your mind in the process!

If you want to end the craziness, this podcast is a must-listen.

Episode Highlights:
11:31 I desire to lose weight, but I also desire to, to eat whatever I want. But it's like a Teeter totter. And the board of the Teeter totter is the board of self loathing.

12:30 These two seemingly competing desires, are both brought on by a lack of self love. Does that make sense?

14:09 This is why it's so important to stop dieting and get ourselves out of the "cycle". We have to get rebalanced again. We want to stop the rigid and focus on deprivation and punching ourselves, and instead, come to love ourselves just as we are.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/57

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/56

Episode 56: A shift in your beliefs about yourself.

Episode Description:
Today we wanted to talk about a really important facet of lasting weight loss, and that is the identity shift that occurs as we lose weight. It turns out this might be one of the most important, if not THE most important psychological shift that occurs in those who are able to achieve lasting weight loss.

Your identity includes the thoughts that you have about yourself. Often, these thoughts don't change, and this is why people end up regaining weight they lost.

Everything begins with a thought. Join us as we explore this topic... so you can prepare yourself to think differently!

Episode Highlights:
6:39 This takes time. So in order to develop new beliefs about yourself, your brain actually has to watch you doing things that are consistent with the new belief over and over and over again before this belief can become ingrained in your brain.

19:05 So just realize this is a process. And while you're working on this, you want to use what's called a bridge belief. A bridge belief is like a stepping stone or a ladder to the new belief. A bridge belief is a thought that doesn't conflict with the current reality, but leaves room for what's coming.

26:14 You'll want to work at developing that new identity about yourself. And it happens bit by bit and piece by piece. And the more you can say to yourself, I'm learning, I'm in the process. I'm figuring it out, use those kinds of phrases with yourself - that will allow you to feel a lot more hope about the future. A lot more determination about the future. It will allow you to focus on what's happening and what your vision is for the future, as opposed to beating yourself up for your failures.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/56

This episode was produced and marketed by the Get Known Podcast Service.

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/55

Episode 55: Food. An emotional relationship, or fuel for your body?

Episode Description:
In today's podcast, we ask the question: What does it mean when we say we have an emotional relationship with food? Tune in, because these insights and awarenesses are an absolute KEY if you want a more empowering relationship with food and a vibrant, healthy body!

Episode Highlights:
9:49 Foods are engineered and designed to produce huge dopamine spikes in our brain. Dopamine is the pleasure center. These heavily processed foods are engineered to produce this response that feels like love in our brains.

13:11 II've actually had people tell me, it's like all of my family traditions revolve around food. And suddenly, if I decide not to do that, I'm no longer a member of the family. We get these feelings of belongingness and belonging to a group is a primal need. It's how we survived. So if you feel like you're doing something that's against group norms, if you're doing something that's against what your family has raised you to believe, then you have to deal with this intense anxiety coming from your primitive brain that's saying, oh my gosh, you are going to be left alone. You are going to die.

27:22 And that's why I always say, the weight loss journey done well is a journey of personal evolution. And the skills that you learn in the weight loss journey done well are skills that are gonna serve you in all areas of your life, not just in your health.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/55

This episode was produced and marketed by the Get Known Podcast Service.

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/54 Episode 54: Self talk about our weight loss journey is critical.

Today I have a special announcement for those of you who don’t already know… the doors to the Done with Dieting Bootcamp are open!

The 30 Day Done with Dieting Bootcamp is designed to be the first month of your journey back to lasting health. In just 15 minutes a day for 30 days, I will teach you exactly what it takes to lose weight and keep it off. You get a video from me each day, a downloadable workbook that has questions to answer, quizzes to take, and space for 30 days of food planning.

If you go through this program as it’s designed, by the end of this first month you will be a completely different person! You will have shifted your metabolism from someone whose insulin levels are running sky high and wreaking havoc in your body, to someone whose metabolism is so much healthier! So I hope you'll join us.

https://www.journeybeyondweightloss.com/done-with-dieting-30-day-bootcamp-1

Episode Description:
In today's podcast we talk about Diet Language... all those little things we say to ourselves that can actually really sabotage our long-term success. Tune in, because awareness is everything!

Episode Highlights:
12:00 People say when they're dieting, "I cheated" or "I had a cheat day" and this is classic diet language. It's the idea that I'm depriving myself all the time. I need a day where I can just eat whatever I want, which is my cheat day. This is classic deprivation thinking where you're eating nourishing foods purely for the weight loss benefit and you really have no intention of giving up toxic food. You're just waiting for that day when you get to eat your 'cheat' meal.

25:31 Sustainable weight loss means that you learn how to manage your emotions without food or alcohol, that you no longer have this emotional relationship with food, and that instead, you have an emotional relationship with yourself and you know how to manage yourself.

29:09 Losing weight and keeping it off is one of the most difficult things that you'll ever do. But, the weight loss journey, if you do it correctly, meaning if you take it to heart, and make some of these changes in your thinking, whats going to happen is you can use all of the skills you've learned to lose weight to change everything else about your life too - because these skills are transferrable!

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/54

This episode was produced and marketed by the Get Known Podcast Service.

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/53

Episode 53: When weight loss takes more time than we anticipated.

Episode Description:
Sometimes, weight loss just seems... well, SLOW. Really slow. Like that elderly woman in the checkout line at the grocery store who decides to write a check... and you're left thinking, can we please get on with this??

Tune in as Marchelle and I discuss this all-too-common problem in the world of weight loss. There's actually a LOT to think about!

Episode Highlights:
23:24 You don't have to have an emotional relationship with food.

25:24 Are you planning your meals 24 hours in advance? If you're relying on decisions in the moment, you're gonna be relying on your primitive brain to make your food decisions.

31:34 Just remember the weight loss journey is a long game. It's not any sort of short thing. This is the long game where you're learning how to manage your life. You're learning how to nourish your body.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/53

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/52 Episode 52: Overcome your negative self-talk. Episode Description:
Today I wanted to talk about how to recognize unconscious negative thinking patterns. This is actually a really big subject and frankly, I still catch myself ALL THE TIME!! We don’t realize it, but negative thoughts are a big problem for us. Why? Because our thoughts create our reality. When we think a thought, and we think it often enough, our brain believes it to be true. The thought becomes a belief. And our brain will search high and low for evidence that what we believe to be true is actually true. If you want lasting weight loss, you likely have some negative beliefs that are in your way. Tune in to discover how to find them and what to do about them! Episode Highlights:
1:14 Our thoughts create our reality. When we think a thought and we think it often enough, our brain actually believes that it's true. The thought becomes a belief and then our brain is going to search high and low for evidence that what we believe to be true is actually true. 16:20 And always just remember that you're not one thing or another. You're everything. Your brain will just focus on whatever you tell it to focus on.

19:51 Your brain can only notice a few things. You're giving it instructions all the time. The instructions you are giving your brain to think about - that is what your beliefs are. Your beliefs are basically instructions for what to notice about the world.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/52

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/51

Episode 51: Doing the hard things makes all the difference.

Episode Description:
One of the skills that will really serve you in your quest for personal evolution is the ability to do hard things. The ability to do something even when you don’t feel like it.

If you want to lose weight and keep it off, you will have to do a lot of hard things. That’s just a fact. If losing weight were easy, everyone would be skinny. Losing weight and keeping it off is one of the most difficult things you will ever do. It’s also one of the most important things you will ever do.

So let’s talk about how to do hard things.

Episode Highlights:
10:25 Our brains are not going to evolve as quickly as our environment has evolved. Giving up a pleasure in the moment for the promise of something that will happen in the future is hard. It just is. It's a new concept and it's really quite an advanced skill.

13:36 The more often you tell your brain no, the more it stops hammering at you. So the truth is, if you want to create an amazing future for yourself, you're going to have to get good at doing hard things. And if you want to lose weight and keep it off, there's no magic pill.

16:54 Emotions are brought on by thoughts. So what thoughts are gonna create that emotion for you? What thoughts are going to cause you to feel determined? And perhaps it's something like I can do hard things, bring it on. I love that one. I can do hard things, bring it on, or I'm creating an amazing future for myself. That thought makes me feel determined and resolute and willing to do hard things.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/51

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/50

Episode 50: Take charge of your NEW normal!

Blog Description:
When they get frustrated, many people on a weight loss journey will say “I just want to eat normally!”

In today's podcast, Marchelle and I ask the question: what exactly do we mean when we say we want to eat normally? What exactly is normal eating, anyway? It's a fascinating question and one each of us needs to seriously think about!

Episode Highlights:
5:44 So here's the interesting thing about normal. We're hardwired to conform to whatever our society tells us is normal. So when we do what everybody else does, we are part of that group. And when we're part of a group, we survive, we have a primal instinct to survive and to conform, to group standards of behavior.

13:19 The corporate food giants are out there trying to get us to desire their products so that we'll purchase and consume them. They study our brains very carefully so they know just how to trigger that desire by putting just the right amount of sugar in their food to trigger a dopamine release. And they call this the bliss point, and they put chemicals in the food to give it the right mouth feel. They've basically hacked our primitive brains by engineering their foods to create as much desire as possible so that they can reap the profit.

24:06 How would you define normal? If you took back control of that word for yourself and found it for yourself, what would you be eating in your new normal? How would you be managing your emotions without food or alcohol?

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/50

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/49 Episode 49: Let's unpack our self-sabotaging tendencies, and what you can do about them.

Blog Description:
Happy New Year from Marchelle and me!!

So many of us set weight loss goals and do well for a week or two, maybe even a month or two, or more ... and then something happens and we end up giving up on ourselves and our goals. If this has happened to you, you're not alone!

What's going on here? It turns out that human brains have a way of perceiving things that can really sabotage our progress! Tune in to this week's podcast to discover how this happens and what you can do about it so you can stay on track!

Epidode Highlights:

2:39 Almost all of us have this tendency for "all or nothing" thinking. So what I mean by this is that we think that things have to be one way or another. That's a normal human brain that does this. So think about it from an evolutionary perspective. We survived because we made quick judgements about whether something was dangerous or safe friend or foe. So our brains are hardwired to make these quick assessments.

5:26 So just be aware of this because in the real world, things are never either one way or another way. It's not good or bad. It's actually good and bad. Especially when it comes to human beings and our behavior. We're all of it. We're good and bad. We're competent and incompetent. We're generous and selfish. We can be motivated and we can be lazy. So understanding this is really important in the weight loss journey

9:18 This tendency of our brains to want to indulge in "all or none" thinking can really sabotage our weight loss journey. So to overcome this tendency in our own brains, I'd like to offer this thought. What if it's okay if our journey's a little bit messy? What if our journey can be filled with success and failure? What if we can be good at times and bad at times, and still reach our ultimate goal of thriving in a healthy, vibrant body that we're proud of?

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/49

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/48

Episode 48: Setting weight loss goals for 2022 in a new way.

Blog Description: This time between Christmas and New Years Day has always been for me a time of taking stock: I like to spend some time reflecting on the last year and setting goals for the New Year. I try not to think about them as New Year’s Resolutions, because usually, those never work out very well!

On this podcast, Marchelle and I want to help you, our listener, to think about setting goals for the New Year in a new way. Tune in, so that you don’t get to February 1st and realize that you’ve already given up!

You can use this process for any goal you might want to accomplish, whether it’s weight-related or not.

Highlights:

5:22 Most people who struggle with their weight have this identity that says I'm overweight and I need to lose weight. And all through the weight loss process that identity never really shifts. They keep asking the question, "am I trying to lose weight right now?" In other words, am I on a diet right now or not? But this kind of thinking is not consistent with long term weight loss. If you keep thinking like this, you'll never be able to keep your weight off.

12:04 So, if you kind of think about it, what we're doing here is we're reverse engineering your outcome. So, you do decide who you want to be and then you reverse engineer what you need to do to become that person.

13:20 Now I'm going to give you a few more hints as you think about reverse engineering your goals for 2022. You're going to start with the identity: Who do you want to be and how do you want to show up in the world.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/48

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/47

Episode 47: Holiday triggers and how to overcome them!

Blog Description:
I’ve always loved the holidays. But they can be difficult too. We can put a lot of stress on ourselves to make everything perfect for everyone! In my experience, the holidays are actually a bit like a magnifying glass. Everything you are usually dealing with becomes heightened. So for example, if you are dealing with grief or loss, it can be magnified during the holidays. Or if you’re dealing with loneliness, it can be magnified. Food temptations are everywhere. Alcohol is everywhere. So today Marchelle and I wanted to talk about some of the common triggers that come up for people as they are trying to navigate their way through the holidays... tune in as we give you tips and strategies to make sure this holiday is a good one for you!

Timestamps:

3:54 Holidays are a little bit like a magnifying glass. Everything that you are dealing with typically becomes heightened at the holiday season. If you're dealing with grief or loss it can be magnified during the holidays, or if you're dealing with loneliness, it can be my magnified. And then of course there's magnification of food. Food temptations are everywhere, and alcohol is everywhere.

7:34 Have a conversation with the people that you've considered to be ‘food pushers.’ Have a conversation with them in advance and let them know that you've discovered that holiday treats are actually making you sick and you want to avoid them this year. You'll be politely declining those kinds of treats. That doesn't mean that you don't love them or anything like that. It just means that you're trying to protect your physical body from harm.

28:23 Make sure that you follow your normal routines as much as possible. This can be really sort of challenging if you are entertaining house guests, or if you are a guest in someone else's home but do the best you can to get the sleep that you need. Make sure you're eating regular meals. Don't be skipping any meals, drink plenty of water.
Do the best you can to stay consistent because the more consistent you are with your routine, the more empowered you're gonna feel. And, the more control you'll have over your thoughts and the better you're gonna feel.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/47

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/46 Episode 46: Having a support system helps ensure your success at keeping the weight off.

Episode Description: Recent studies have shown that people who are members of a community and who have the social support of an accountability partner are more successful at keeping weight off. Tune in as Marchelle and I talk about the evidence, about our experience with patients and clients, and what you can do to get the support you need. As the African proverb states, "if you want to go fast go alone. If you want to go far, go together!"

Timestamps:

11:20 Well, I want everybody to know that this is actually a normal part of the human brain, this tendency to isolate when we feel ashamed.

10:23 If you want to be successful at losing weight and keeping it off, accountability and a sense of community and shared vision are absolute keys.

14:47 The journey is often very, very messy. It's rarely a straight line. But always it's gonna be a more successful journey if you know that you are not alone and that other people are available to support you and that they have your back and they can help you.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/46

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/45

Episode 45: The future you create for yourself is yours to decide.

Blog Description: As 2021 draws to a close, I find myself thinking about 2022... and the future I want to create. It feels even more poignant this year as I will turn 60 (!). Tune in as Marchelle and I discuss how to FEEL your way into your future self, and a shortcut I discovered that has really been serving me. I hope it will serve you too!

Timestamps:

4:05 When you look at the model, how you feel drives your actions and your behaviors and your actions and behaviors bring your results.

9:00 I'm going to encourage you as 2021 is winding down to begin this thought process, start thinking about the future you, that you want to create. What do you want to be? What do you want to do? What do you want to have

10:59 I really want to encourage people to be focused in the future and not focused on the past because, you know, especially if we've been struggling for a lot in the past, you don't want to focus on that. You want to be focused in the future. How are you going to feel then? And then find ways to feel that way now. And that's going to fuel the behaviors that are going to bring more of that into your life. It's just an awesome process.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/45

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/44

Episode 44: Making decisions in advance make it easier when temptations arise.

Blog Description: It's December, and the holidays are upon us! Most people gain quite a bit of weight over the holidays and then wake up on Jan 1 wondering how they're going to get themselves back on track! Today, Marchelle and I discuss an empowered way to approach the holidays, so you're making choices throughout the season that are consistent with your long-term goals. Tune in, because we reveal some surprising truths!

Timestamps:

17:25 Decide in advance to be proactive. Decide ahead of time that you want to have a healthier holiday season.

22:53 So here's something to think about. What if this thought that you have that if you don't eat someone else's food treat - that they are going to be disappointed in you - is actually wrong? Because you don't actually know for sure how they'd feel!

28:19 When it comes to the holidays, let's stop the holiday craziness and let's take an empowered approach. The most important thing that you can do is to make your holiday food decisions in advance.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/44

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/43

Episode 43: Plan ahead and make the holidays a success.

Blog Description: Happy Thanksgiving to all of our US podcast listeners! Today, Marchelle and I have some hints that will help you move through this holiday unscathed. Tune in as we discuss relationships, food, alcohol, and gratitude. If you plan ahead, you will succeed!

Timestamps:

12:02 Thanksgiving is always all about the food. And what I recommend that you do is to make a plan ahead of time. So ask yourself this question, are you going to splurge and go all out and just sort of eat whatever you want and try everything? So make that decision ahead of time. And if you splurge, try to just splurge for one day and not for the entire weekend.

15:09 One option to consider is to just do a completely low carb Thanksgiving, and make everything with low carb ingredients.

24:56 Remember exactly what this holiday is all about, which is giving thanks, gratitude, and appreciation. When we live in gratitude and appreciation for everything that we have, life has a way of opening up even more for us to appreciate.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/43

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/42

Episode 42: Find success by replacing "have to" with "want to". Blog Description: I had a profound discovery recently as I was being coached by a peer in a coaching program: my brain is hooked on the phrase "I have to..."! I was shocked to see the results of this thinking. Tune in as Marchelle and I discuss how to notice and respond to these thoughts and what to do to lessen the anxiety they create!

Timestamps:

7:50 If you have a lot of anxiety as you're going through this weight loss journey, it's not going to create lasting change. Okay? So, I say this a lot and I'm going to say it again. How you talk to yourself really, really, really, really matters.

17:48 So I'm, I'm really working at retraining my brain off of the have to thoughts and onto the I want to thoughts and those, I want to thoughts helped me feel empowered and motivated, not anxious. And when I'm feeling motivated and empowered, I can accomplish amazing things. So, for those of you who are just getting started out, notice if you have ‘have to’ thoughts about food, don't beat yourself up about it, just notice it. And I would just caution anyone listening to just pay attention. And, you know, notice if you're having any of these disempowering thought patterns and don't beat yourself up about it. But just be glad you noticed it. And don't expect overnight change.

24:43 I always say the weight-loss journey done well is a journey of self exploration and self understanding. And it will serve you, not just in your ability to lose weight and keep it off, but it will serve you in all other aspects of your life. It's gonna serve you in your relationships. It's gonna serve you in your occupation. It's going to serve you in your future. You can use your weight loss journey as a jumpstart, to a whole new life if you do it right.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/42

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/41

Episode 41: Everyone has their opinion. Remember though, it's THEIRS, and theirs only!

Blog Description: When people make comments about your weight loss, how do you feel? Many people feel uncomfortable, or they notice that they start to give themselves permission to overeat. Listen in as Marchelle and I discuss this very important (and surprisingly profound!) topic.

Timestamps:

11:40 So how do we feel about what other people say about us and why does it matter? So that's the question. The first thing that I want to remind everybody listening to this podcast is that Obesity is a disease. I always capitalize the word Obesity when I write it because I want us to understand that this is a disease. It's not a character flaw.

15:17 No one really knows what a healthy body looks like anymore. When people make comments about you, they are making these comments based on their own perceptions, which is based on THEIR experience and THEIR thoughts and THEIR emotions. It really does not have anything to do with you!

20:30 The truth is, everyone wants to feel good. We all want to feel energetic. We all want feel vibrant. We all want to be able to move again. So stand as a powerful example to others of what is possible. When you finally stop all the crazy diets and take this disease seriously, stand there as an example of someone who's changing from the inside out. The transformation of the body reflects much more than a change in what you're eating. It reflects a change in your very thoughts about who you are and who you want to be in this world.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/41

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/40

Episode 40: Water is essential for life... and it's essential for weight loss too!

Blog Description:
In our clinic and online programs, one of our first recommendations is always to bump up the water intake, but do you know WHY! Turns out there is some good science behind this recommendation. Tune in to hear why, how and how much water you should be drinking to make sure YOUR weight loss doesn't stall out!

Timestamps:

6:47 Fat cells actually need water in order to release fat. Studies on rodents suggest that dehydrated fat cells become insulin resistant. If fat cells become insulin resistant, they're not going to release fat. And there's also an effect on energy metabolism in these dehydrated fat cells.

8:06 Those who drank water eat less. Sometimes we think we're hungry, but it's because our brain is misinterpreting the thirst signal as a hunger signal. So, if you think that you're hungry and you have your meals planned and everything, one of the things I would recommend doing is to just go drink a glass of water, because it might just be that you're actually thirsty.

13:22 Set an alarm to remind you to drink water every hour. Also, there are wearable fitness apps that are out there now that will have features like that built in. Or you could set an alarm on your cell phone just to remind you: drink your water, drink your water, drink your water.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/40

This episode was produced and marketed by the Get Known Podcast Service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/39

Episode 39: Learn to overcome them urges so they don't become emergencies!

Blog Description:
Your meals are planned and ready to go .... and then someone brings donuts to the office, or your spouse brings home cookies... and there you are, fighting the urge to eat. What do you do in that moment? Join Marchelle and I as we help you figure out how to manage these urgent-feeling urges to overeat in the moment, so you can be successful without feeling deprived!

Timestamps:
6:08 This is how we survived through the millennia. During our evolution. Our brains learned very quickly that eating food, drinking water, having sex, staying warm and comfortable, all of this equals pleasure and comfort, and most importantly, survival. So your primitive brain is all about this in the moment pleasure and comfort and ease and relief of pain. This doughnut with it's artificially processed sugar and flour and whatever other ungodly chemicals they might put into it is very specifically designed to trigger a powerful release of dopamine causing extreme pleasure.
9:59 Research shows that we have about 15 minutes worth of willpower every day. And most of us use up most of our willpower just going through our emails every morning. Using willpower is a little bit like trying to hold a beach ball underwater. You can do it for a little while, but after a bit you just become overwhelmed. And the next thing you know, the beach ball is blowing out of the water - and you're eating everything in sight.
13:20 Here's a little brain hack that you can use to work with your primitive brain. Learn to extinguish these eating urges by 'allowing' them without answering them!

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/39

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/38

Episode 38: Enjoy the Halloween holiday without sabotaging your weight loss goals.

Blog Description:
Halloween is nearly upon us.... and the beginning of what I call "Sugar Season"! This is the time between Halloween and Easter when sugar-containing foods and beverages are marketed to us almost constantly. Tune in as Marchelle and I give you some tips and strategies for getting through Halloween.... including what to give any kids who may drop by looking for treats!

Timestamps:
6:58 I want you to just start noticing and becoming aware of all of these deliberate attempts to do what my colleague, David Kessler calls, hijacking the brain. They are purposely hijacking our brains to get us to want to buy this stuff.
9:01 I want you to be a part of the solution and not part of the problem this season. So let's talk about what we can do to start with on Halloween. So do you remember me saying that animal studies show that sugar is eight times more addictive than cocaine? Remember that? So let's think for a minute about what we do on Halloween, it's this tradition to pass candy out to children. And if you know that sugar is a powerfully addictive drug. Do you want to be giving this drug out to children on Halloween?

And so it does sound harsh that we're passing drugs (sugar) out to children on Halloween. But I do want us to be a least thinking twice about what we're doing, but I also don't want to take the fun out of Halloween either. So let's think about what you can do on Halloween instead of passing drugs out to children. So maybe you could give them some other sort of little treats instead of candy.
15:09 So the first thing you can feel good about is that you get ‘sugar season’ started out the right way. So you send a message to your own brain, to yourself, that you're not going to buy into this deliberate effort by the food industry to sell junk for the next six or seven months!
We're smarter than that. Second thing is you get to be on the leading edge of preventing diabetes.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/38

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/37

Episode 37: Appreciate your failures. Be curious about your failures. Fail, fail, fail, learn, learn, learn, grow, grow, grow!

Blog Description:
What do you do when you slip and eat junk? Many of us go into a spiral of discouragement and shame that leads us to want to quit our work at getting healthy again. Marchelle and I say, hey, let's stop this now! Let's develop a new way to think about our "fails" so that we can stay the course and keep losing our weight!

Timestamps:
5:08 Failures will lead people to quit. And the reason that they quit is because they make the failure mean something about them. It isn't a failure to meet the intended objective that caused them to quit. It was the thought that something was wrong with them that led them to quit trying.
13:51 I'm going to say something really interesting. I would venture to say that the more you fail, and fail with a perspective of learning and curiosity, the better you're going to do in the long run.
14:39 The minute they slip up, they're going to label themselves a failure and they're not going to learn anything. And before they know it, they will have gained all their weight back because they will get discouraged from one slip. Okay. So I say, fail away. I say, appreciate your failures. Be curious about your failures, fail, fail, fail, learn, learn, learn, grow, grow, grow. This is what's going to give you what you need to lose weight and keep it off.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/37

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/36

Episode 36: It's important to plan means in advance so that when we're tempted to go off plan, we can explore the emotions that may be driving the desire to eat.

Blog Description:
Have you ever had the urge to eat something you didn't plan to eat, and wondered if you just didn't plan enough food? OR could it be that this urge is actually an emotional need begging for an answer? Listen in as Marchelle and I decode the difference, and help you discover emotional eats that you might not even be recognizing!

Timestamps:
10:08 Here's another form of emotional eating that can sometimes happen. So let's say that one of the ways that you and your husband connect is with a couple of glasses of wine every night. Your’re wanting connection. That's an emotional need and drinking the wine with your husband is essentially emotional eating, or in this case, emotional drinking in disguise. I don't want any of us to underestimate the power of this need for belonging, because it is hardwired into us because as we were evolving, we evolved in tribes and clans and we needed to be with other people in order to survive. So we needed to have that sense of community.
18:54 Many of us are eating just to take a break. The idea of actually just sitting and doing nothing is sort of foreign to us. We always have to be doing something. And because if we're not doing something, we're judging ourselves as being lazy. And so instead of just sitting and taking a break, we eat, so we're eating to relax.
28:01 So much of what we're doing is we're denying our emotional needs and we're trying to end up satisfying them in some other way, with food or alcohol or both. We have to learn how to answer these emotional needs without food constantly. That's the secret to lasting weight loss, right? We have to become aware of all of the self judgment that goes on in our heads and correct that thinking. We have to notice how often we eat in order to belong or to avoid what we think is going to be the judgment of other people. We have to learn how to have fun without having food or alcohol be the primary way we do it.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/36

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/35

Episode 35: Don't fall to the whim's of the moment - preparation is the key!

Blog Description:
Knowing how you feel and why, and what those emotions do in relation to your eating is so very important. Also, planning ahead can help you overcome those moments where instinct takes control.

Timestamps:
4:00 To end our struggles with our weight permanently, we can't just go on a diet. We have to actually slow everything down and begin to make very conscious choices about the foods that we eat and why we're eating them, making it conscious is the key. So no more of these automatic grabs for food. You want to make very clear and rational decisions about what foods you're going to eat.
8:15 So what part of your brain should be making your food decisions? The prefrontal cortex. That's the front part of the brain, the highest, most evolved human part of your brain. And this is the rational part of your brain that can think ahead. That can think about what you're thinking. It can plan. It knows what your long-term goals are. This is the part of your brain that you want to have in charge of your food decisions.
13:01 You're using your executive brain, your prefrontal cortex to plan, not just what you're going to eat, but how you're going to overcome the obstacles that your primitive brain puts in the way. You have to learn how to process your feelings without caving into the desire to eat, or without ‘people pleasing’ by eating some of your mother's cookies.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/35

This episode was produced and marketed by the Get Known Podcast Service: getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/34

Episode 34: If you're doing everything else right, but still struggling, is alcohol the culprit?

Blog Description:
Ever wonder if your drinking could be hindering your weight loss? We hear this question almost every day. Today, Marchelle and I discuss this in detail, and we'll get you up to date on the latest research on "addiction transfer" which is the tendency for people who struggle with sugary foods to have trouble with alcohol when quitting sugar... and vice versa... for alcoholics to struggle with sugar when they quit drinking. There's a lot to understand, and as always, compassion is key!

Timestamps:
4:31 So let's just make it really, really simple here. When you're drinking alcohol, you're not going to burn fat. And depending on your biochemistry, you may be actually making fat from the alcohol you drink.
17:32 There's this phenomenon called Reward Deficiency Syndrome, or RDS. Surgeons were reporting that their patients were replacing their compulsive overeating with other compulsive disorders, like alcohol or gambling or drugs or compulsive shopping or exercise.
24:45 Please understand that if you notice that your brain seems to be really sensitive, its not that there’s something wrong with you or your willpower. This is biological!

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/34

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/33 Episode 33: Know yourself better in order to take control of your weight loss journey. Blog Description:
In our Journey Beyond Weight Loss Membership, we have been reading the book The Big Leap by Gay Hendricks. It’s a fascinating book, and everyone should read it if they haven’t already. It’s mostly written for business people, but you can take all the lessons in it and apply them to your weight loss journey. You will understand why we have this tendency to sabotage ourselves when we lose weight, especially when we start to get closer to our goal weight!

Timestamps:
3:07 What the heck is the upper limit problem? Basically that we have a limited tolerance for feeling good. Like we don't know what to do when things are going really well.
19:33 Learn to recognize upper limit behaviors. These are things that we do that cause us to dampen the flow of positive energy. They're actually acts of self-sabotage!
23:59 These upper limit behaviors you observe are perfect things to write down and investigate in your journal. Which hidden barrier seems to pop up for you over and over again.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/33

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/32

Episode 32: Organization and preparation are key to achieving weight loss.

Blog Description:
Key things that you should have on had, and things you can do to be prepared for your weight loss journey. Proper preparation and organization will help you meet your weight loss goals.

Timestamps:
5:18 Write down your reasons to want to loose weight, and put a date on it so that you can read your reasons when the going gets tough. Your reasons are what's going to keep you motivated.
9:11 Get a food scale,, some measuring cups, and some measuring spoons. Most people don’t know is that your brain has no idea what an inappropriate serving size is.
12:46 Get some containers - if you want to be successful at weight loss, you've got to be planning ahead and doing your meal prep in advance. This allows the ‘executive’ part of your brain to make your food decisions

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/32

This episode was produced and marketed by the Get Known Podcast Service: getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/31

Episode 31: Know where you want to go and not be bound by your past.

Blog Description:
Envision the results of what you wish for in your weight loss journey. Knowing where you are headed makes the journey there much easier!

Timestamps:
10:18 If you want a different future, you have to begin thinking different thoughts. Eventually, new thoughts become ‘super highways’ and weight loss becomes easy for you.
12:27 Envision your future self. Who are you going to be? Then write a letter to yourself now, from the future, you. Have your future self give you some advice and support.
13:42 You're going to be much more successful at remembering your vision if you have support.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/31

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/30

Episode 30: Knowing how cholesterol works in your body is a key component to better health.

Blog Description:
The science of Lipidology teaches us new and important things about our lipids and cholesterol, and the processes in our bodies that are involved. It's important to understand how this new information affects us on our journey to keep the weight off.

Timestamps:
15:21 It's a lot of science. It's a lot of complicated stuff. The most important thing to understand is that you really cannot assess risk looking at the standard cholesterol profile. You really need some of these more advanced numbers. NMR, VAP, Lp(a), APOB100.
16:19 When you stop eating all that processed junk food, and you're eating whole foods, and you're nourishing your body with good proteins, lots of vegetables, healthy fats, this can be nothing but good for your body.
19:15 The standard American diet causes cardiovascular disease. Period. It just does. If you eat fast food and food that comes in packages and boxes, if you drink sugar sweetened beverages, you're at risk. Period. So I want you to think of this stuff in the same way you think about cigarettes. It's just a lot of high risk for a miserable life and an early death, and it's really just not worth it.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/30

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/PMS-Cravings-Oh-M

Episode 29: Learning to deal with food cravings while going through PMS.

Blog Description: Women often experience extra hunger and cravings during their cycle, and often will slip up, and then feel defeated. Today we talk about what is going on in the body, and explore some tools to help overcome these issues and keep you moving forward on your weight loss journey.

Timestamps:

12:28 Your brain needs the raw materials to make neurotransmitters like serotonin, dopamine, and others. If you're not eating your vegetables, you're not getting the raw materials in their natural form that your brain needs to make these neurotransmitters.

15:54 Avoid processed foods and sugary beverages. When I say processed foods, I mean, junk foods, foods that come in wrappers and bags and boxes or food that comes in a bag from a drive-thru or some other fast food restaurant. Be suspicious of anything that doesn't require dishes and silverware.

22:47 The only people who fail at weight loss are the people who quit. All you have to do is pick yourself up and start over.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/PMS-Cravings-Oh-M

This episode was produced and marketed by the Get Known Podcast Service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/28

Episode 28: Don't worry about what other people might think if you don't partake ... you have to do what's right for you!

Blog Description: Family traditions and holiday celebrations can present unique situations that challenge your resolve to eat healthy. Dr. Angela discusses her challenges at a recent family event and how to work through the challenge.

Timestamps: 10:05 We have to do what's right for us. We don’t have to worry about what other people think, because as it turns out, no one really cares whether you have a piece of their birthday cake or not. The only person that ‘cares’ is that addict part of your brain. 13:12 You have to take care of yourself. You have to be willing to disappoint other people and to say, you know what, this isn't right for me, and I'm not going to do this. Let them be disappointed because you have to let them have their own feelings. You can't go walking around trying to manage everybody else's feelings all the time. 14:19 If you really want to get this disease under control and keep it under control, you have to be willing to do some hard things, but they're not hard once you get used to it and once you practice a little bit.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/28

This episode was produced and marketed by the Get Known Podcast Service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/27

Episode 27: Sleep routines and habits are critical to our weight loss journey!

Blog Description:
Developing good sleep habits and a good sleep routine will help you in many ways - including losing weight and keeping it off!

Timestamps:
6:28 We have natural bio rhythms that are correlated with cycles of light and dark. When we disturb this rhythm with artificial light, not just the light in your home, but the light from screens, it puts a lot of stress on the body that results in increased cortisol secretion. Cortisol is a stress hormone. It's causes our bodies to make glucose - blood sugar out of muscle protein. That's going to increase our insulin, which increases our fat, and that reduces our lean muscle mass. That's exactly the opposite of what we want to have happen.
12:33 What exactly happens if you don't get enough sleep? Sleep deprivation causes a lot more than just feeling tired during the day. Research shows it will impair your memory and judgment. Life can feel really and chaotic, you perform poorly on the job and make mistakes. When you're driving, your reaction times slow down and at higher risk for car accidents. People become irritable and depressed. They're at higher risk for obesity, higher risk for diabetes, higher risk for heart disease.
16:00 For weight loss, in my opinion, sleep is the number one thing to focus on. And then nutrition is number two.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/27

This episode was produced and marketed by the Get Known Podcast Service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/26

Episode 26: Pushing the reset button after returning from a vacation and moving forward on your weight loss journey.

Blog Description:
Slips and splurges happen, and especially when we go on vacation or celebrate and important event. How do you help get yourself back on track for healthy eating and your weight loss goals?

Timestamps:
13:26 Do you think it's more important to address what you're eating or do you think it's more important to address what you're thinking? Mind over matter!
15:06 We never use the word 'cheat' around here because we don't 'diet'.
30:04 Like Pavlov’s dogs, if we have an urge for something and we go ahead and satisfy that urge, our brains are going to expect that every time we have that urge, it's going to get satisfied. You can reprogram your brain so that if you have an urge, it will be extinguished!

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/26

This episode was produced and marketed by the Get Known Podcast Service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/25

Episode 25: Improving your life by managing your diabetes - don't be afraid of medications!

Blog Description:
Medications, and sometimes surgery, can play an important part of controlling or even possibly eliminating your diabetes. Learn what you need to know to start on a bath to improve your health.

Timestamps:
19:02 It's really empowering that instead of me saying, “you need to do this”, YOU coming to the realization (with coaching) to make better decisions.
48:59 If you've got a diagnosis of diabetes, don't be afraid of medications, don't be afraid of surgery. Do whatever the heck it takes to get this under control and keep it under control as quickly you can.
50:56 Don't be afraid to talk to your provider, but if you talk to your provider and your provider isn't receptive and doesn't want it, it's okay to shop for a different provider! You need to work as a team!

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/25

This episode was produced and marketed by the Get Known Podcast Service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/24 Episode 24: An experienced practitioner shares her journey through a diagnosis of diabetes.

Blog Description:
From diagnosis to diet, there are a myriad of issues, frustrations, feelings, and discoveries that one goes through in learning what the disease is, and how to manage it.

Timestamps:
12:20 Diabetes: I didn't do anything to deserve it, I was, according to the world, doing everything right. I just didn't win the genetic lottery.
14:09 Things I've learned: Shame and blame only hold you back. They don't serve any purpose in your life, and having diabetes takes the time of an unwanted part time job!
38:14 In many of us, the pandemic brought on a "pandemic insulin resistance" caused by anxiety. For some, the result is our bodies have become fat storage machine.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/24

This episode was produced and marketed by the Get Known Podcast Service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/23 Episode 23: How we related to ourselves is the absolute key to our success! Blog Description:
Lasting weight loss is a process of learning how to love yourself. Without that, the weight loss won't last, and it's only temporary at best.

Timestamps:
1:57 How we think about ourselves, what we say to ourselves, how we treat ourselves, and our relationship with ourselves is the absolute key to how successful we will be in our weight loss journey.
3:51 Young girls are socialized from a very young age to have the perfect shaped body.
10:06 Start noticing what you are thinking about when you look in the mirror. Most of us will find we have a lot of negative, self critical thoughts. If left uncorrected, you'll find these thoughts following you throughout your day.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/23

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/22

Episode 22:

Blog Description:
With so much bad information and advice out there, where can you turn for good solid and accurate information? Today we discuss the Good, the Bad, and the Ugly of weight loss advice and what you need to know to move past that bad information.

Timestamps:
9:48 A moderation approach to eating can work for some people, not for others. Be the objective observer of your own brain.
21:10 Research in the 1950's tied exercise to weight loss. Beware of the exercise ""Halo Effect""!
29:06 Exercise because it makes you feel good, not to burn calories. You can't ""out exercise"" a bad diet! Weight loss happens in the kitchen, not in the gym.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/22

This episode was produced and marketed by the Get Known Podcast Service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/21

Episode 21: The difference between normal and diabetic is extremely small. Learn why it's important to know what you eat affects your health and weight.

Blog Description:
Today we discuss how Dr. Rader was drawn into obesity medicine and what he has learned along the way.

Timestamps:
2:35 Looking at age for men, there is a correlation between the disease of obesity and premature cardiovascular disease.
20:07 Get a 1/4 teaspoon measure and take note of the little difference between normal and diabetes. The key is to know, based on your chemistry, what your probable level of carbohydrate intake is.
21:06 Low Carb and Keto are catch phrases. The better way to think is "controlled carb".

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/21

This episode was produced and marketed by the Get Known Podcast Service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/20

Episode 20: The right frame of mind makes a world of difference for your success.

Blog Description:
How you THINK about your weight loss journey will either MAKE your or BREAK you! Today we explore the importance of how our mental attitude about what we are doing is so critical to our success.

Timestamps:
5:53 The way you think about this entire weight loss journey is either going to make you, or break you!
10:34 Weight gain is not the real problem. It's a symptom of a disease called obesity.
15:40 You do not have to be miserable starving yourself and doing crazy rigid exercise programs in order to lose fat.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/20

This episode was produced and marketed by the Get Known Podcast Service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/19

Episode 19: Understanding how your brain handles routine functions is critical to knowing how to make better eating habits become normal for you.

Blog Description:
In this episode we discuss what the ""basal ganglia"" is in our brain, how that controls automatic functioning and decision making, and how we can leverage that knowledge to modify and improve our eating habits.

Timestamps:
8:25 All habits have a ""loop"" - i.e. a cue, a routine, and a reward. So what are your nutrition habits? Do they need to change?
12:42 Once you have a good awareness of what your automatic routines are now, you can make a decision if you want to keep those routines, or, decide if you want to train your brain to a new routine!
20:38 You can completely change your life by understanding and modifying your habits!

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/19

This episode was produced and marketed by the Get Known Podcast Service: https://www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/18

Episode 18: A better way to connect with the feelings and emotions that influence how you nourish your body.

Blog Description:
One of the keys to keeping the weight off is learning to be in touch with your emotions and understanding how they influence your eating habits and food choices. Meditation is a key activity that can help you get in touch with your feelings.

Timestamps:
3:48 Research shows that when you add meditation to the standard behavioral weight loss treatments, people lose more weight than they do with the standard treatment alone.
9:10 Over time, meditation helps you stop self critical thoughts that are going on in your head and develop more self compassion.
18:46 It's much easier to make the right choices about how to nourish your body if you are a regular meditator.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/18

This episode was produced and marketed by the Get Known Podcast Service https://www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/17

Episode 17: Using data to identify, and then make key changes, to your responses to emotions that often fuel your eating habits.

Blog Description:
Our emotions play a significant part of our world when it comes to eating. In this podcast, we uncover what can be done to identify those issues, analyze the data, and then make appropriate adjustments.

Timestamps:
7:17 Making your decisions ahead of time allows you to use the higher functioning part of your brain to make those critical eating determinations and be more successful.
10:25 Tracking your food by writing it down allows you to catch when you're eating for emotional reasons.
22:08 The beauty of being a human being, is you don't have to be perfect at any of this. You just need to be making progress.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/17

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/16

Episode 16: Learning to love yourself and give yourself grace is critical to your weight loss journey.

Blog Description:
Weight loss isn't just 'eat less, lose weight.' There are many internal reasons you react to food the way you do. Learning what those are and how to overcome them is critical to your weight loss success.

Timestamps:
4:08 One thing... I never gave up! It's not all rainbows and roses, but what is important is to keep working toward your goal.
7:45 I never realized that my relationship with food had everything to do with how I felt about myself.
16:21 The real work of weight loss is this deep inner work. It has to do with shifting the way that you think about yourself, how you manage your emotions, catching yourself when you slip, and being kind and gentle with yourself through this process.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/16

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/15

Episode 15: Travel with an eating and drinking plan in place.

Blog Description:
Leaving decisions about eating and drinking on vacation to chance is risky. Chances are, you'll not make the right decision in the moment. Advance planning will help you navigate your time on vacation more easily.

Timestamps:
11:09 Have an eating plan for your vacation. For the flight? Pack nuts and protein bars as snacks while you travel.
12:50 Have a plan for drinking as well. Alcohol is metabolized and goes straight to the liver where it is turned into fat!
20:45 Learn to set boundaries with other people.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/15

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/14

Episode 14: It's not just a process of weight loss, it's a journey of health gain!

Blog Description:
Shelly and Lisa share the insights they have gained through their participation in the Journey Beyond Weight Loss that can help us all better understand ourselves and our journey to a more healthy life.

Timestamps:
10:42 The greatest thing I've learned: ""I'm not focused on ""weight loss"" - I'm focused on ""Health Gain""
14:49 There are biologic, emotional, and education components you need to understand. You're not going to get that when you just eat something that comes to your porch in a box.
22:23 If you're on the fence... jump off and come on over! It's an investment in yourself. You're worth the investment!

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/14

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/13

Episode 13: Understanding the increase in the frequency of diabetes diagnosed in today's world.

Blog Description:
From the early 1800's until today, our per capita consumption of sugar has skyrocketed, as has the incidence of diabetes. Today we explore this global epidemic.

Timestamps:
7:05 Diabetes is the greatest global health crises of the 21st century.
11:35 We have gone from 5 pounds of sugar consumption per year per person in the 1800's to over 90 pounds per person today!
16:50 We have clear evidence that sugar consumption causes insulin resistance. Insulin resistance paves the way for diabetes, heart disease, and cancer.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/13

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/12

Episode 12: Understanding our mental state, as well as the science behind sugar and flour addiction is key to keeping weight off.

Blog Description:
Ep12 Food cravings at night are powerful. What causes them and what can we do to overcome them.

Timestamps:
4:18 Three reasons why people struggle with food in the evening.
13:05 What can you do to overcome food struggles in the evening?
14:38 This is what we do in The Journey Beyond Weight Loss Membership - we teach you to be super aware of what you are thinking by becoming super aware of what you are feeling.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/12

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/11

Episode 11: Surrounding yourself with support and learning to make good decisions helps you continue on your path to healthy eating.

Blog Description:
By nature, we learn and adapt to the community that surrounds us. When we change our eating habits, it can feel as if we're abandoning the community we know. Here are some tips to overcome these issues, and still stay connected.

Timestamps:
8:45 Conundrum - what if you're trying to eat healthy, and your family is bringing unhealthy foods into the home?
16:30 If you've discovered you are super sensitive to the drug-like effects of sugar and flour products, treat the birthday cake the same way an alcoholic would treat a champagne toast.
22:47 We were born to be members of a tribe for support and survival! Consider joining a community of like minded people.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/11

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/10

Episode 10: A slip up isn't the end, it's part of the journey for all of us. Keep moving beyond the slip up!

Blog Description:
In the clinic, and in the online Journey Beyond Weight Loss membership, we always notice how much people beat themselves up when they slip and fall back into old eating habits. Let's explore that and discuss ideas to overcome those times.

Timestamps:
14:06 Lets talk about the science going on in your brain when you 'slip up'.
17:33 Sugar is hidden in 80 percent of all processed foods!
25:36 Use the process of 'self compassion' to combat the fight, flight, or freeze motivation.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/10

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/9

Episode 9: It's time to ditch the scale, and learn the key metrics for weight loss.

Blog Description:
We think the scale is the best way to measure weight loss. However, the scale can be your worst enemy! In this podcast, we explore why it is important to put the scale away, and focus on the correct metrics for tracking your weight.

Timestamps:
10:01 Pay attention to these three truths about weight
13:19 There are times when there is weight loss, but fat gain!
17:21 If you can eat enough calories to cover your basal metabolic rate, you'll lose fat without losing muscle.
20:08 Body Composition Rule of Thumb

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/9

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/8

Episode 8: Hearing about common experiences can help ease the transition as you move toward more healthy eating.

Blog Description:
In Episode 8, Marchelle shares her experience and lessons learned as she worked to eliminate sugar from her diet. Her experience is helpful to others that are looking to make the same change in their eating habits, and how important it is to understand a little of the science behind this journey to help make it through successfully.

Timestamps:
8:15 We can’t eat like this anymore! But we’ve both got to be in this together!
19:10 - Snacking - eating out of boredom … looking for the dopamine hit!
23:25 - There are a couple of things that are common to everyones’ brain going thru this…
28:20 - Don’t give up! Break it down to making the right decisions on the next meal.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/8

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/7

Episode 7: This episode discusses how the food industry uses the tool of convenience to hook consumers on their products.

Blog Description:
From ready to eat products, freezer to microwave, and fast food drive through, this episode shares some of the ways the food industry unleashes their tools of science and psychology to provide easy, convenient, food products. These products hook consumers in many ways. The ease of putting food on the table can trump the health benefits that comes from eating 'real' food.

Timestamps:
2:28 Are we using food to entertain children?
5:07 The origins of how the food industry hooks us with convenience
9:30 Behold - the microwave!
12:09 Working moms found it easier to get take out than cook at home
15:07 What is the real price of convenience
25:52 Your body is going to thank you!

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/7

Episode 6: Today’s episode discusses how the food industry targets children, and the tools they use to hook them into using their products.

This is the second in a series about how the food industry has many tools at their disposal to get you to purchase and consume their products. In this episode, we explore their methods to hook children on their products at a very early age through testing, ingredients, and marketing. The next episode will discuss Convenience.

1:32 What I want you to know - your weight loss struggle is not your fault!
3:14 If you were born in the late 50's or 60's or later, you were quietly manipulated by the food industry, and even today, toddlers are being targeted!
4:48 How does the food industry get kids interested in their products?
5:36.5 The food industry designs products by experimenting on children.
8:42.5 The food industry scientifically determines the optimum amount of sugar to put in a product by experimenting on children, then determines how best to market their products to them.
9:45 Kellogs, Post, and General Mills, are the big three. They spend almost twice as much on advertising as they do on the ingredients that go into their products.
15:53 A deliberate attempt to hide nutritional information?
18:00 How is this affecting our kids? The most recent statistics on childhood obesity are here. The statistics indicate that one in four high school students has pre-diabetes. We're screening 10 year olds for adult onset diabetes!
21:07 What can you do? Here are some tips!

Today is the first in a series about how the food industry has many tools at their disposal to get you to purchase and consume their products. These weapons have been developed to gain an advantage for them to get you to spend your hard earned dollars on their products. In this episode, we explore their use of “Craving”. Future episodes will discuss the other general categories of Convenience and Children’s products.

Source Recommendations:

Fed Up (documentary): https://www.amazon.com/Fed-Up-Katie-Couric/dp/B00MRHF9LE

Salt Sugar Fat by Michael Moss (book): https://www.penguinrandomhouse.com/books/209536/salt-sugar-fat-by-michael-moss/

Fat Chance by Robert Lustig (book): https://www.penguinrandomhouse.com/books/310422/fat-chance-by-robert-h-lustig/

3:59 - Food industry has tricks up their sleeve to crave their food, lure with convenience, hook children
8:07 - The job of these food scientists is to experiment with ingredients, and experiment with people.
9:21 - Food Scientist: I’ve optimized I’ve optimized soups, I’ve optimized pizzas, I’ve optimized salad dressings, and pickles... in this field, I’m a game changer!

For full transcription of this podcast:
https://www.journeybeyondweightloss.com/blog/5

None

Today, I welcome my awesome medical assistant Marchelle who will be joining in on occasion to share her experience in the world of weight loss. We talk about her experience - her struggles with food, with dieting, and what just did not work for her, as well as the transformation once she understood the correct science. How a clear understanding of these principles helped her lose weight, and how it helped her with a new clean energy!

2:20 Penny candy and Jell-O bottles
4:26 Jr and Senior High school was a turning point
6:46 I’ve tried all the diets
7:44 Eat less, exercise more?
11:05 I was addicted to coffee creamer.
19:18 A family affair
22:13 And you know what else I felt after like a couple of weeks, I felt like this new clean energy, I felt light the fog, my brain fog lifted.

For full transcription of this podcast:
https://www.journeybeyondweightloss.com/blog/4

In this episode, I talk about the highly addictive nature of sugar. Like many of us, I'm a sugar junkie too! In order to break the addiction, it's helpful to know the neuroscience behind this addiction. The cravings and the withdrawal process that happens.

0:55 My Story
4:21 Neuroscience: Sugar is an addictive drug!
5:07 Flour is addictive too!
9:24 Here are some of the telltale signs of addiction:
12:45 drug delivery system of choice.

For full transcription of this podcast:
https://www.journeybeyondweightloss.com/blog/3

Our bodies were designed for survival. When you “end” a diet (famine), food becomes plentiful again. When the diet is finished, the body will react by storing every possible bit of calorie as fat to protect it from the next ‘famine’, and the cycle begins again. We need to break the traditional view of dieting and update our understanding of how our bodies work.

1:05 What is a “diet”?
2:34 Damage to our metabolism process.
4:54 Biggest Loser
8:26 Optifast
10:45 Dieting and it’s relationship to exercise
13:59 Never diet again!

For full transcription of this podcast:
https://www.journeybeyondweightloss.com/blog/2

On this premier episode of my podcast I’m going to bust through a whole bunch of dieting myths and get you set on the right foot, so you can lose the weight and more importantly, keep it off! I'll share my struggle with foods that I loved, as well as some key issues others have shared. We'll discuss how the typical ""diets"" don't work - and may be making things worse, and how obesity needs to be treated in a new, scientific way.

3:00 My Story … I grew up in the 60’s and 70’s
5:11 It all began to make sense … So imagine how I felt when I discovered obesity medicine about 15
7:21 Client stories … Maybe you’re like my client Linda, who’s tried EVERYTHING else.
13:18 Just imagine … Now if you’re in a place where it’s safe for you - don’t do this if you’re driving - but if it’s safe, just close your eyes for a moment and imagine yourself one year from today.
17:05 The real problem with dieting? .. the real problem is with the diets and the crazy exercise plans and the whole approach we’re taking? Is it possible that these crazy weight loss plans could actually be making the problem WORSE?
19:02 The light bulb moment … Listen carefully, because this will be a light bulb moment for you. It was a huge light bulb moment for the people in my membership and they’ve been talking about this a lot.
23:56 Most health care professionals are not trained in obesity management!
For full transcription of this podcast:

https://www.journeybeyondweightloss.com/blog/1