Diets Redefined: Recent Episodes
Bexs and Annie
We are Bexs Davies & Annie Ellis, two nutritionists and sustainable fat loss specialists on a mission to help people who feel like they’ve been dieting their whole lives learn how to lose fat and keep it off for good! We translate nutrition research and our experience coaching hundreds of women into practical advice for you to end the relentless yo-yo cycle and make peace with your food and body without giving up on your fat loss goals!
Follow us on Instagram.
instagram.com/aellisnutrition
instagram.com/bexsbicepsbanter
Ever felt angry or triggered and end up blowing up, spiralling or turning to food to deal with it? Try to distract yourself or “calm down” only to still feel like you’re bubbling under the surface?
We’re talking about what to do with difficult emotions that you can’t quite “bubble bath” your way out of and why giving yourself permission to feel is one of the key tools to supporting your eating behaviours and sustainable fat loss goals…
FIND US ONLINE
Bexs: instagram.com/bexsdaviescoaching
Annie: instagram.com/aellisnutrition
Feel like you’re caught in the same old patterns? Wondering why it seems to be so easy for everyone else and impossible for you? Constantly breaking promises to yourself even though you’re not happy with where you’re currently at?
Today we’re going IN on the mindset shifts and behaviour change skills you need in order to dig yourself out of that rut and start making the changes you need to support yourself in a way that actually sticks…
FIND US ONLINE
Bexs: instagram.com/bexsdaviescoaching
Annie: instagram.com/aellisnutrition
Feel like you can’t control yourself around certain foods? Think the only way you’ll lose weight is by avoiding the crisps or banning chocolate until your goal weight?
Here’s why that approach always leaves you bingeing the entire bag and keeps you further away from those fat loss results you can maintain this time
FIND US ONLINE
Bexs: instagram.com/bexsdaviescoaching
Annie: instagram.com/aellisnutrition
It’s not what you think it is…
We’re not about to start putting pressure on you with a 6 week countdown, tell you how to lose 30lbs so you can “feel your best” or punishing your body into a “clean” eating plan so you can earn your right to grace the beach in a bikini
This is our hot take on diet culture’s “summer body ready” trope that leaves you feeling like you’re not good enough, forces you into restrictive diets that damage your relationship with food and leave you preoccupied by your body and the breakfast buffet when you should be living your best pool side life
Expect opinions AND our best tips and tricks for navigating that time of the year where you’re feeling all the “heat” from diet culture so you can end the food guilt and make sustainable changes for years to come
FIND US ONLINE
Bexs: instagram.com/bexsdaviescoaching
Annie: instagram.com/aellisnutrition
Forever starting a new diet or “getting back on it”?
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Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsdaviescoaching
If you feel like self-criticism, hating your body, beating yourself up over your food choices and where you’ve currently found yourself
FIND US ONLINE
Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsdaviescoaching
Do you feel like every time you eat out, go on vacation or end up accepting that last minute invite to your friend’s BBQ the flood gates open? You always end up hitting the “screw it” button or struggling to control yourself in that environment and you know it’s impacting your progress…
Here’s a common trap you fall into that’s keeping you in this cycle around food and how to stop overeating this summer!
FIND US ONLINE
Bexs: instagram.com/bexsdaviescoaching
Annie: instagram.com/aellisnutrition
Having worked with 1000s of women, we know there’s so much more to your behaviours, your eating, your fat loss than calories or “knowing what to eat”, despite what the diet industry might lead you to believe…
But even if you don’t identify as an emotional eater, we guarantee there’s more emotion behind these things than you think and if you’re not supporting those, it might be why you feel like you’ll never diet successfully, feel normal around food or get off that yo-yo train for good
How many of you have an emotional reaction to the scales when they go up? Or when you eat a “bad” food? Or when your friend tells you they’ve lost 40lbs in 4 weeks and you’re feeling like a total failure? Thought so 😉 this episode might be worth a listen…
If you’re enjoying the pod please drop us a rating or a review so we can reach more of you wonderful people!
FIND US ONLINE
Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsdaviescoaching
If you are thinking of starting a diet for Summer, we want to make sure it’s successful this year round - in other words you keep the weight off, you’re free from thoughts or worry about food and you feel confident and accepting of your body! Here are 3 mistakes not to make if you want to make your results last this time round…
If you’re enjoying the pod please drop us a rating or a review so we can reach more of you wonderful people!
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Annie: instagram.com/aellisnutrition
If you’re panicking because easter is coming up, you’re wondering how you’re going to control yourself around the chocolate, it’s usually a trigger for you to hit that “screw it” button or enter a spiral with your body…fear not! We’ve got you covered with practical tips to see you through the easter weekend that don’t involve “lower calorie swaps” - we’re talking REAL strategies to support your eating behaviours and relationship with food
If you’re enjoying the pod please drop us a rating or a review so we can reach more of you wonderful people!
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Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsdaviescoaching
Have you ever done really well with your diet or calorie counting app and regained the weight again? Are you forever wondering how on earth people eat in a calorie deficit without feeling hungry all the time? Or maybe you’ve been around the block when it comes to dieting and it’s always been calories, calories, calories and now you’re struggling with food guilt or you don’t know how to enjoy cake as it is without thinking you’ve done something wrong…
If any of the above sounds familiar, we’re lifting the lid on one of the things that’s keeping you in this loop as well as telling you how to find that middle ground when it comes to your body composition goals and food joy
If you’re enjoying the pod please drop us a rating or a review (5*s only though please…)
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Bexs: instagram.com/bexsdaviescoaching
Annie: instagram.com/aellisnutrition
We’re back today discussing some of your burning questions around mid-afternoon snacking, flexible dieting and sabotage from partners…
We dive into what to do when you can’t stop raiding the cupboards at 4pm, how to leave diet culture behind without giving up on your fat loss goal and an alternative to that all or nothing or on it/off it cycle you keep finding yourself in when it comes to food and dieting
Please do drop us a message on Instagram if there’s something you want us to cover or a question you want answering - we love to hear from you!
FIND US ONLINE
Bexs instagram.com/bexsdaviescoaching
Annie: instagram.com/aellisnutrition
If you’re like us and the women we coach, you grew up entrenched in diet culture. You have found yourself on a yo-yo when it comes to food, you feel like you’re either on a diet or off a diet or you know you have a challenging relationship with food and it’s exhausting!
Breaking away from diet culture and freeing yourself from restriction (whether or not you have a fat loss goal) is something you are ready to action and THIS is one of the most important shifts you can make to support that journey…
How to see food beyond weight loss and how to nourish your body just to FEEL good! We’re giving you some bitesize takeaways to action this week to help you do just that so enjoy and let us know how you get on by dropping us a DM!
FIND US ONLINE
Annie: instagram.com/aellisnutrition
We’re answering your questions on today’s episode - hear our expert advice on how to manage cravings that seem to appear for no reason, what to do when you’re having a hard time tracking whilst away for the weekends, how to handle overwhelming feelings of needing to “fix things” on Monday by skipping meals and our recommendations for exercise…
If you have any questions you want us to answer, shoot either of us a message on Instagram at the links below!
Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsdaviescoaching
How do you navigate stressful periods? Busy work schedules? Keep your consistency up with your eating habits and your goals when life feels like it’s taking over? Maybe you feel like your needs and your goals have taken a back seat recently or it’s something you know trips you up when it comes to your health or fat loss journey - either way, we’ve got you covered with some actionable tips today!
If you’re enjoying the pod, drop us a rating or a review and if you want your questions answering (anonymously of course) do drop either of us a message on Instagram
FIND US ONLINE
Bexs: instagram.com/bexsdaviescoaching
Annie: instagram.com/aellisnutrition
- Red flags in the coaching industry…
We took a slightly different take on todays podcast because we’ve been hearing a lot of stories from you this week about awful coaching experiences and programs that cost $$$ and gave you absolutely nothing in return (except perhaps a worse off relationship with food)
So buckle up, here’s our take on what we’ve heard from you this week…
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Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsdaviescoaching
- How to ACTUALLY get that scale weight to move
Have you hit a bit of a plateau when it comes to your scale weight? Feel like despite your efforts, the weight just won’t move? If YES, this episode is for you. We’re diving into how to get that scale number moving again and the shifts you need to make (which might surprise you 👀)
If you’re enjoying the pod, head to the homepage and drop us a rating or a review so we can help more women like you!
FIND US ONLINE
Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsdaviescoaching
- How to navigate peer pressure & people pleasing when dieting How many of you start to panic when you’ve got an event coming up? A social occasion? A works do? You feel like you have no self control in those environments. You don’t want to miss out. There’s a pressure to participate in behaviours that don’t necessarily make sense for your goals…
How many of you put your own goals on the line out of fear of being disliked? Of upsetting people? Well BOY have we got an episode for you. Delivering the hard truths and fiercely compassionate coaching wisdom you need to get out of your own way and build a life on YOUR terms so you can stop sacrificing your progress, your joy and your battery
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Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsdaviescoaching
Know the feeling? You know what you “should” be eating but you just don’t “want” to? Maybe there’s that slightly rebellious streak in you, except you know you’re only rebelling against yourself and it’s impacting your progress
You’re NOT alone! But here’s exactly what to do when you feel like you’re in this place…
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Bexs: instagram.com/bexsdaviescoaching
Annie: instagram.com/aellisnutrition
If you want to free yourself from the cycle of starting a diet or well intentioned health kick and falling off the wagon come February or regaining it all back again, we’ve got the podcast for you
Whether you’re on a sustainable fat loss journey and want to navigate the comparison and weight loss talk, or you are looking to break free from the January diet trap, we’ve got you covered today
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Bexs: instagram.com/bexsdaviescoaching
Annie: instagram.com/aellisnutrition
We're going to make this disclaimer that THIS episode is relevant at any time of the year. Because what we are breaking down today is exactly the same mindset that can lead you down the weekend binge, back "on it" Monday cycle or losing control when you go on holiday
So if December or ANY of these times are risk factors for you "falling off the wagon" or overeating, this is the episode you need to support yourself!
Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsdaviescoaching
This is arguably a confusing time. Your sister in law is doing Cambridge, your Mum is back at slimming world and your co-workers are all being "good" in January and all it does is make you feel like you're not doing enough or should be doing something different (especially if you're on a sustainable fat loss or relationship with food journey right now)
So we're intercepting the noise with some non diet-culture wisdom and ways of supporting yourself this January so you can focus on the things that are going to help you see the results you want in a way you can maintain FAR beyond this month
If you're enjoying the pod so far, drop us a rating and a review and if you're not already, follow us on socials via the links below!
Annie instagram.com/aellisnutrition
Bex instagram.com/bexsdaviescoaching
Tis’ the season for diet culture to pray on your vulnerabilities, to convince you you’re missing the secret code or that you just need another round of slimming world to give you the “motivation” you’re lacking.
So we’re peeling back the curtains on what these methods mean for your relationship with food and your ability to see fat loss that lasts and getting you clear on where to actually focus your efforts so you can end the yo-yo cycle for good and feel more at peace with food
If you don’t want to start another year in the same place you always do, give this one a listen!
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Bexs: instagram.com/bexsdaviescoaching
Annie: instagram.com/aellisnutrition
We’re back with another Q&A where we’re giving our top tips and strategies for managing Christmas meals, socials, delicious foods and all that jazz!
How not to overeat on the “big meals” of the month, having an abundance of chocolates in the house and what to do if you’re gifted a LOAD of food whilst you’re on a fat loss journey & more…
We’ve got you covered 🎄
FIND US ONLINE
Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsdaviescoaching
There is so much more to life, to your health journey, to working on yourself than simply seeing that scale weight drop. But when you confine yourself to such a narrow box, you are doing yourself a disservice!
If you have fat loss goals, that’s great. We support you wholeheartedly in a healthful and sustainable approach to that. But sustainable fat loss is about transforming your mindset around food & your body, developing new habits and behaviours around food for life and unlearning everything you took on from years of diet culture.
And ALL of those things give you more than a change in body composition. They give you confidence, freedom, food joy, more mental space, more energy, better health, better relationships with yourself and the people around you.
Stop putting a limit on what you can achieve by focusing solely on weight loss and listen in to today’s giant dose of fierce compassion!
FIND US ONLINE
Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsdaviescoaching
How many of you hate your body and then diet to feel better? How many of you compare to a past body and beat yourself up for not being there now? How many of you avoid mirrors or photos or spiral after a bad body image moment?
We’ve got news for you…
There’s a big piece of the puzzle you’re missing when it comes to fat loss you can sustain and when it comes to feeling truly content and at peace in your body and around food so buckle up and take note!
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Bexs: instagram.com/bexsdaviescoaching
Annie: instagram.com/aellisnutrition
So you had an indulgent weekend (although you describe it slightly more negatively), you’ve eaten “off plan” and then even though you knew what you were doing it just seemed to carry on…
Been there? We know most of you have and you’re not alone!
You might know it’s a calorie deficit that gets you fat loss and that there is no “good” or “bad” foods and yet you still feel like you can’t get the weekends right or you overeat and spiral
Here’s WHY that happens and how you can support yourself getting out of this cycle for good!
FIND US ONLINE
Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsdaviescoaching
FIND US ONLINE
Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsdaviescoaching
It's very rare that we struggle with overeating, emotional eating or sustaining our efforts towards fat loss in the mornings, or on a Monday even...
But 3pm onwards or in that latter half of your week is what tends to trip you up. If this is you, fear not. We've got some of our favourite strategies for you to take away and implement this week so buckle up!
FIND US ONLINE
Bexs: instagram.com/bexsdaviescoaching
Annie: instagram.com/aellisnutrition
We’re coming in today with our evidence based wisdom in respond to your questions! We talk emotional eating and how not to reach for food when life gets tough, why you need to stop making Christmas a big deal and how to not revert back to “old habits” when you’ve reached a place you’re happy.
Listen now as we spill the tea and as per usual, if you’ve got any questions you want us to answer around anything fat loss & health - drop either of us a DM on Instagram!
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Bexs: instagram.com/bexsdaviescoaching
Annie: instagram.com/aellisnutrition
If we had a pound for every time we or our clients have felt this way, we’d be very rich. It’s a very normal part of a fat loss journey. And we’ve BEEN there!
But we know you want to lose body fat and sustain it for life. We know you’re capable of achieving your body composition goals. So if you’re feeling that way, give this podcast a listen…
Because you’ve GOT this!
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Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsdaviescoaching
Whilst we are nutritionists, we go SO much deeper than what to eat with our clients. Why you eat or why you make certain foods choices and behaviours is the most important part to sustainable fat loss
And one place to start is with your emotions, your mood, your response to the things that life throws at you daily…
Because let’s be honest, life is hectic, hormones are wild and there’s a million things pulling you in all directions. Which is why we’re honing in on one of the key skills you need if you want to see lasting fat loss results
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Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsdaviescoaching
You’ve probably heard that managing your stress is important for weight loss, but we want to go a little further than that…
Today we’re talking about one of the most important tools in your sustainable fat loss toolbox that you probably aren’t using 👀
Get listening! And if you’re enjoying the pod, drop us a rating so we can reach more of you!
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Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsdaviescoaching
Today Bexs and Annie are covering food freedom during a fat loss journey - is it just a pipedream? How to stop feeling guilty after eating certain foods, going “off plan” or overindulging and our thoughts on supplements for women over 40 who are on a fat loss journey.
If you’re enjoying the pod, go ahead and drop us a rating and a review (5*s only obviously)
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Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsdaviescoaching
We know you’re here because you’re ready to end yo-yo dieting for good. You’re done losing and regaining through binge-restrict cycles. You’re done being overrun by diet rules and not being able to enjoy ice cream with your kids without feeling guilty for days.
Today we’re diving into one of the key shifts that’s going to support you in finding food freedom and achieving sustainable life-long fat loss - you won’t want to miss it!
If you’re enjoying the pod, go ahead and drop us a rating and a review (5*s only obviously)
FIND US ONLINE
Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsdaviescoaching
It's Q&A time! Bexs and Annie are answering your questions today related to negative body image cycles and how to break free of them, what to do during a busy period if the scale isn't moving anywhere and the truth behind eating at certain times of the day
Don't miss our hot takes on these awesome questions and if you want us to answer any of YOUR burning questions on fat loss, menopause and health, or shine an evidence-based light on anything that's caught your eye on social media recently, drop either of us a DM on Instagram!
FIND US ONLINE
Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsdaviescoaching
Everyone’s talking about mindset. You’ve heard it’s key for your fat loss journey cue people tapping on their forehead to indicate how important it is...but people are rarely ever teaching HOW to actually make these shifts. Why they matter for your fat loss progress and what that means for the sustainability of that progress.
So we’re talking today about how we support our client’s to shift their mindset, some of the shifts they perhaps didn’t expect were needed and exactly what you can start practicing to see the same for yourself.
As usual, if you’re enjoying the pod, drop us a rating and a review (5*s only obviously)
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Bexs: instagram.com/bexsdaviescoaching
Annie: instagram.com/aellisnutrition
Brace yourselves because…RANT INCOMING…we’re shedding some light on some of the biggest fads we’ve seen in the weight loss industry at the minute. Think nu-age Herbalife to 3 restrictive diets rolled into one and disguised as “lifestyle change”
We’re clearing the air about some of these cleverly marketed ploys that have rinsed not just yours but OUR bank accounts back in the day too (yes, we’ve been there) and letting you know what WE stand for when it comes to women’s health and fat loss
Buckle up everyone, and if you enjoyed this pod, give us a rating and tap the follow button so you get our episodes as soon as they drop
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Bexs: instagram.com/bexsdaviescoaching
Annie: instagram.com/aellisnutrition
Boy have we got a value-packed episode for you today! We’ve had a lot of conversations with you recently around the fact you’re putting in all the work, doing all the “right” things, you’re eating healthy, keeping active and you’re just not losing weight.
Well, we HEAR you. And we got you…
We’ve put together an audit that you can use on YOURSELF to figure out what might be going on and how to start seeing progress again based on some of the most common things we see in the women we work with. Make sure you SAVE this one to dip back into in the future as well!
If you’re enjoying the pod, please drop us a rating (5*s only though please…)
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Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsdaviescoaching
We’re answering one of your questions this week on what to do when it feels like you’re eating “clean” or balanced, staying active and yet the weight just won’t budge. Then maybe you jump on the scale and feel defeated and that triggers feelings of hating your body.
If this resonates with you, hold up…we got you! We give our advice on this question because we see this ALL the time and you’re definitely not alone. If you’ve got any questions you want us answering on here, shoot us a DM on Instagram?
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Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsdaviescoaching
We dive into the behind-the-scenes of Bex’s body image journey over the last twenty years, from a honeymoon centered around concern about the way her body looked to this year enjoying her time away & delicious foods guilt-free, making incredible memories, and focusing on the incredible things her body allows her to do, like tackle huge waves with her kids.
Hear our hot takes on body positivity and the work that’s involved in getting to this place of freedom with your body and food without giving up on your health or fat loss goals. And expect our expert critique of the new Barbie movie 👀
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Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsdaviescoaching
We know a lot of you have struggled with yo-yo dieting in the past. Restricting or going on an extreme health kick before your holiday only to lose every inch of self-control, binge and find yourself flying home with all the guilt, only to repeat the same pattern again and again.
Over this two part series, we’re sharing OUR secrets for maintaining your progress and healthful habits whilst on vacation and our journey’s from what I described previously to now being able to enjoy our holidays, stay mindful of our health and our body composition goals and not come back feeling all the shame.
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Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsdaviescoaching
How many of you have found yourself saying “I’m just lazy”, I’ll NEVER be successful on my diet or you’ve heard the age-old classic rhetoric from the fitness industry of “you just don’t want it bad enough”...
We UNSUSCRIBE. Because truth be told, there’s always something else going on. There’s a reason you struggle with consistency, with long-term fat loss and it usually runs much deeper than you think. On today’s episode we’re diving into self-sabotage, limiting beliefs and how exactly to stop getting in your own way when it comes to achieving your biggest goals
Do us a favour and share this episode to your IG story if you found it helpful!
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Bexs: instagram.com/bexsdaviescoaching
Annie: instagram.com/aellisnutrition
Healthy choices when tired, periods & how to make something your default
We’re back with another Q&A where we’re diving into how to make healthful choices & progress with fat loss when you’re absolutely exhausted, how to make something your new default and our thoughts on tweaking your training in response to your period…
If you want us to answer your questions here on the pod (we won’t share your name of course) then drop either Annie or Bexs a message on Instagram in the next 2 weeks and we’ll answer it in depth on the pod
FIND US ONLINE
Annie: instagram.com/aellisnutrition
Bexs:instagram.com/bexsdaviescoaching/
Tracking is arguably one of the best tools we have at our disposal for supporting fat loss and bringing awareness to your eating, but how do you get started and use it effectively? What are the common mistakes we see when it comes to tracking calories that are tripping you up in your weight loss efforts and what’s REALLY going on when you feel like your deficit just isn’t “working” for you…
See this as your quick masterclass on how to track and establish your calorie targets!
And if you’re enjoying the pod, please do give it a share to your IG stories and drop us a rating on the homepage
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Bexs: instagram.com/bexsbicepsbanter
Annie: instagram.com/aellisnutrition
We’ve got a cheeky Q&A for you this week where we’re giving our two cents on getting “rid” of cellulite, why people use cheat meals and what this can mean for your mindset and fat loss progress and what to do if you’re entering your maintenance phase after dieting!
If you want us to answer your questions here on the pod (we won’t share your name of course) then drop either Annie or Bexs a message on Instagram in the next 2 weeks and we’ll answer it in depth on the pod
FIND US ONLINE
Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsbicepsbanter
Cravings, insatiable hunger, fatigue, emotionally intense feelings are all common experiences during PMS which can be feel more intense and difficult to navigate when you throw perimenopause into the mix as well…
In this episode, Annie is diving into the science (as she does best) behind what’s going on behind these symptoms and feelings and how to best to navigate those if you’re on a fat loss or health journey right now without completely “falling off the wagon” or feeling like you’ve “ruined” all your efforts every month!
As per usual share this podcast with anyone who might find it helpful to understand more about what’s impacting their body when it comes to hormones & if you enjoyed the episode, drop us a rating too (5* only though PA-lease!)
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Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsbicepsbanter
We see you…putting taking care of yourself on hold until you’re absolutely forced to, saying yes to everything and then hitting complete burnout, saying “I’m fine” when deep down you know you’re totally not fine then disappearing off the face of the Earth when it comes to your fat loss or health goals and really just barely surviving, let alone living your life to the fullest & enjoying yourself
We’ve been there…
And we’ve spent a long time developing our own toolkits for these times that we’ve gone and dropped into this podcast for you to help you navigate them, start recognising signs of stress before it get’s “too much” and giving yourself the care you need & deserve
Enjoying the pod? Give us a rating and review so we can help more people! (5*s only though of course 😉)
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Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsbicepsbanter
Is this you?...You feel like you know what you need to do to lose weight but you just aren’t doing it, or you aren’t doing it consistently enough to see results and you just feel like you end up back in the same place time and time again. Maybe you’ve even lost trust in yourself that you can follow through on things and you’re feeling a bit stuck…
Annie and Bexs dive into 3 of the most common reasons that we see for this in our clients and give you practical tools to support yourself so you don’t want to miss this one!
Don’t forget to drop us a rating & review if you’re enjoying the pod so far…
FIND US ONLINE
Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsbicepsbanter
As evidence-based coaches we see weight loss trends come and go like it’s nobody’s business. You might have noticed the glucose goddess hype and how we all should be monitoring our glucose spikes and managing blood sugar to lose weight, reduce inflammation, control cravings and be our healthiest selves, but it’s simply not the case…
Bexs and Annie spill the tea on glucose spikes, crazy fads that are on trend right now and even spinach being “bad” for you 👀
Don’t forget to drop us a rating & review if you’re enjoying the pod so far!
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Bexs: instagram.com/bexsbicepsbanter
Annie: instagram.com/aellisnutrition
- Essential mindset tips for your fat loss journey
We’re coming in today with some essential tough love and how sometimes we need to get out of our own way and reflect on our actions if we’re not seeing the progress we want AND some important reminders if you’re struggling with fatigue, a changing body or a shift in lifestyle!
Don’t forget to drop us a rating & review if you’re enjoying the pod so far
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Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsbicepsbanter
29. Essential mindset tips for your fat loss journey
Want to take your fat loss results up a notch? This podcast episode is for you. Because you can’t expect results from the work that you didn’t put in, but it’s also not about beating yourself up or calling yourself a “failure”. There’s a balance to strike!
Let us show you how…with some essential mindset tips and reframes for your fat loss journey that most people won’t tell you.
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Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsbicepsbanter
In this episode Bexs and Annie answer your questions around what to do when scale weight plateaus, how to address diet fatigue and we also dive into the genetic component behind struggling to lose weight.
If you have any questions you’d like us to answer on the pod then drop oneof us a message on Instagram!
FIND US ONLINE
Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsbicepsbanter
We thought it was about time to give you a little insight into our struggles, our journeys up to this point of supporting women with their relationship with food, their body and finding a sustainable approach to fat loss.
We talk about the body shaming we experienced from opposite sides of the spectrum, how that impacted us later on in life and some of the work we’ve done on ourselves and our own body image to get us to where we are now.
If ever you want to share your experiences with us, our DMs are always open and absolutely love hearing from you!
FIND US ONLINE
Bexs: instagram.com/bexsbicepsbanter
Annie: instagram.com/aellisnutrition
Name one person who hasn’t had a challenging relationship with the scales at some point? From impacting how you eat, your mood to how you feel about your body, the scales can certainly feel like they’re either your best friend or your enemy.
And that love hate relationship can wreak havoc on your fat loss progress, relationship with food and body image 💔
We share our coaching wisdom with you on how to start rebuilding your relationship with the scale and your body, so you can stop self-sabotaging, start seeing lasting progress and actually feel more happy in your body
If you’re enjoying this podcast, give us a rating (5* only thought of course) and share on your socials!
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Bexs: instagram.com/bexsbicepsbanter
Annie: instagram.com/aellisnutrition
We love to get in our own way don’t we? The stories we tell ourselves, the barriers you might put up without even realising that are impacting your fat loss progress.
We’ve got some important reminders and reframes for you today around making healthy choices, feeling better in yourself and doing the things you know you should be doing that are going to make your life and your fat loss journey a whole lot easier. So grab a cuppa ☕️ and listen on in!
If you’re getting value from this podcast, drop us a rating on the podcast homepage and share to your Instas so we can reach more of you!
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Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsbicepsbanter
There’s one thing you’re overlooking when it comes to successful fat loss (aka fat loss you can sustain) and that’s your ability to prioritise yourself, your needs and your goals. Women, mums, the one’s carrying all the load…we’re looking at you 👀
We dive into the importance of being able to put your own needs first, how your struggles in doing so impact your eating and fat loss progress and how to set, effectively communicate and maintain your boundaries in the household. This one is a must listen… 🤯
If you’re getting value from this podcast, drop us a rating on the podcast homepage and share to your Instas so we can reach more of you!
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Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsbicepsbanter
Do you feel “bad” when you go “off track”, eat more than you’d planned or end up eating those foods you tell yourself you’re not allowed to have?
Many of us feel that guilt drives us to be more productive or successful in our endeavors when actually, it does the complete opposite. It’s what’s keeping you from making long-term progress and caught in that cycle of overeating, feeling guilty and then restricting to make up for being “bad”. If you struggle with guilt when dieting, here’s 3 things you can implement right away!
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Bexs: instagram.com/bexsbicepsbanter
Annie: instagram.com/aellisnutrition
Reality check incoming 👀
We see this all the time when it comes to you implementing healthful habits or doing the things you know you need to do to see lasting fat loss results…and that’s that you make it harder for yourself!
We’re all about making your fat loss and health journey simpler and easier. So if that sounds like a bit of you right now, take a listen!
If you’re enjoying this podcast, remember to drop us a rating and review so we can help more women just like you (5*s only of course)
FIND US ONLINE
Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsbicepsbanter
It’s international women’s day as we film this and what better way to celebrate than giving you some useful tools to navigate your fat loss and health goals when life just gets busy, when you’ve got kids to cater for and you feel like there’s no time in the day for you and your needs.
Because you can make amazing progress despite all of that!
If you’re enjoying this podcast, drop us a rating and review (5*s only of course)
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Bexs: instagram.com/bexsbicepsbanter
Annie: instagram.com/aellisnutrition
If you want to make amazing progress in your fat loss goals that you can sustain for life, the way you approach setbacks, mistakes or when things just don’t go to plan needs to change. Do you tend to beat yourself up? Enter “screw it” mentality and go on an all out binge for the rest of the day or week? Or even just throw in the towel altogether? Fear not…we’ve got exactly what you need.
Bexs & Annie dive into some of the best mindset tools to stop this from happening so you can keep showing up, keep making progress and change the way you eat for life no matter what it throws at you!
If you’re enjoying this podcast, drop us a rating and review (5*s only of course)
FIND US ONLINE
Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsbicepsbanter
We’ve got you covered!
Annie & Bexs dive into one of the biggest things that can trip you up on the road to fat loss goals you can sustain and that’s losing motivation. There’s that flat feeling you can’t seem to shake, you’re not showing up in the same way and that motivation has taken a bit of a nosedive. Then the results don’t come and it plummets even further until you’re left wondering what you’re even doing with your life anymore!?
We’ve coached so many women through exactly the same feeling. You’re NOT alone in this. We go deep on some of the best tools to get yourself out of this funk and back to taking consistent action and seeing progress again - you won’t want to miss this one!
FIND US ONLINE
Bexs: instagram.com/bexsbicepsbanter
Annie: instagram.com/aellisnutrition
SHNACKS! 👀
We’ve all been there…raiding the kitchen cupboard when we get home from work or mindlessly demolishing foods on the sofa in the evening. Perhaps you don’t even realise you’re doing it…or perhaps you’ve hit your menopause transition and your hunger and snacking have gone throught the roof
Either way, we’ve got some super juicy strategies for you to get stuck into when it comes to managing your snacking, boredom eating and hunger if those things are tripping you up when it comes to your fat loss goals right now (and no, we don’t believe in banning foods from the house or getting your partner to hide them…we’re about long term tools here)
If you’re enjoying our talks so far please head to the podcast home screen and tap the star rating button so we can help get this podcast out there!
FIND US ONLINE
Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsbicepsbanter
Today’s episode is all about menopause. We dive right into a Q&A with Annie, who specialises in menopause, covering the signs and symptoms of perimenopause and menopause, managing menopause with HRT, what’s really behind your changing body at this time, how to navigate fat loss and health when everything feels so much harder now and SO much more
If you’re struggling with a changing body, you’re confused by all the advice out there on menopause or you’re stuck with where to start on your weight loss and health journey at this time, know that you’re not alone and we’re here to support you.
FIND US ONLINE
Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsbicepsbanter
That’s a wrap…how is it February already?! We’re diving into all the mindset tools you need to keep going with your goals, especially if you’re someone that tends to “fall off the wagon” for the next few months or completely write them off.
You absolutely CAN see lasting progress and we are going to teach you how! With a heap of evidence-based strategies, a dose of self-compassion and a sprinkling of tough love xo
Make sure you leave us a rating and drop us a review so more people can find us!
FIND US ONLINE
Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsbicepsbanter
As we approach the end of January, we want to share this reality with you, and that’s that 2023 will be the same as every other year if you don’t commit to making a change.
But what does that look like? What are some of the things our clients are doing right now to see incredible results not just in their fat loss but in all areas of their life? We go IN on the difference between throwing money at diets and quick fixes and prioritising yourself & investing in a long-term solution…
And if you’re ready for the latter ⬇️
LEARN ABOUT OUR COACHING ONLINE
Bexs: instagram.com/bexsbicepsbanter
Annie: instagram.com/aellisnutrition
Let’s SPILL the tea ☕️…we react to the Tim Spector x Steven Bartlett podcast on the diary of a CEO, the number one podcast in the world.
What if everything you knew about health was actually completely right?
What if calories DID actually count despite the fact food labels lie?
Welcome to the space where nuance meets real-world coaching experience and mindset & behaviour change expertise.
What did Tim Spector get wrong? How can Steven Bartlett & his friends actually see results in the gym? (we got your back Steven 👀) What can you take from that podcast and apply to your life right now and make LASTING change to your health and fat loss goals?
Please remember to leave us a rating and review (5 stars only thank you) so we can one day express our nuanced & evidence-based views on The Diary of a CEO.
FIND US ONLINE
Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsbicepsbanter
12 If you need a new year to motivate you, you’re doing it wrong
Don’t get us wrong; we are HERE for big goals, new year energy, the fact that you’re ready to show up and make things happen…
But what tools do you have in place for when that “new year” feeling wears off? 👀
We dive into what you ACTUALLY need to be doing in January if you want this year to be different if you want to stop the self-sabotage come February and keep it up beyond those few shiny weeks in the beginning
FIND US ONLINE
Bexs: instagram.com/bexsbicepsandbanter
Annie: instagram.com/aellisnutrition
Remember to leave us a rating and review (5 stars only thanks xo) so more of you can find us!
Want to know what our clients do to ensure they find balance with social occasions and their fat loss goals? We break down some of the best nutrition and mindset tools to get you out of that “screw it” space, stop you going off track every weekend or every big event and make sure you’re seeing progress in your goals WITHOUT putting your life on hold. Because we know that’s not a sustainable strategy.
Remember to hit subscribe so you’ll never miss a podcast episode and leave a rating for us!
Find us online -
instagram.com/bexsbicepsandbanter
instagram.com/aellisnutrition
Got a lot of body fat to lose and not sure how to approach it? This one’s for you.
Find us online -
instagram.com/aellisnutrition
instagram.com/bexsbicepsandbanter
The biggest January mistakes we see you making
Ah January, cue the “new year, new me” diet and detox trends that are making their way onto your screens just to make you feel that little bit worse about yourself…
We delve into some of the biggest mistakes we see you making in January when it comes to your fat loss and health goals, including spilling the “Boo-tea” around detoxes and cleanses, some of the craziest quick fixes we’ve seen this year, and what’s actually behind making lasting changes for results you can maintain for life!
FIND US ONLINE
Annie: instagram.com/aellisnutrition
Bexs: instagram.com/bexsbicepsandbanter
Remeber to leave us a rating and review (but only the good kind please) so more of you can find us!
5 Avoid this mindset trap when you’re dieting
Bexs and Annie dive into one of the biggest mindset traps when it comes to your eating and fat loss goals - all or nothing thinking.
If you can resonate with any of these, then listen up:
- You get to the end of a week of being super “on plan” and the scale hasn’t moved so you think “I’m useless, I will NEVER be able to lose weight”
- You eat something “bad” or “off plan” and end up thinking you’re the worst person ever, you’ve ruined everything and you may as well eat the entire fridge now
- You feel like your diet has to be 100% perfect, contain no “bad” or “unhealthy” foods and so you struggle to stay consistent when something deviates from that
We’ll be guiding you through the steps to transform this mindset, to make your fat loss journey 10x easier and stop you throwing in the towel at every opportunity! Bye-bye yo-yo 👋
Find us online -
instagram.com/aellisnutrition
instagram.com/bexsbicepsandbanter
In this episode, we’re going in on one of the most common reasons you ‘fail’ on your diet, and that’s putting too much emphasis on what the scale says. Expect to hear the truths about scale weight, some shocking stats from popular diet club attendees and how to build a better relationship with the scales if you’re someone whose mood, behaviours and self-worth are often dictated by the number you see.
This one is juicy!
Find us online -
instagram.com/bexsbicepsandbanter
instagram.com/aellisnutrition
Here it is our Christmas Q&A! 🎄
You asked we answered
Covering all the stuff you wanted to know about navigating fat loss and over eating in December
We talked about
👉🏼 Handling unhelpful comments from friends and family
👉🏼 Finding the sweet spot for setting boundaries
👉🏼 How to navigate the big box of Ferrero rocher that’s gonna be right in front of you
EP 4
Lots of juicy tips in this one! 👀🔥
@bexsbicepsbanter and I go IN on how letting yourself fall to the bottom of the pile over Christmas is impacting your progress, eating and stress!
If you want to not let looking after yourself slip at this time of year if you don’t want to get to January feeling 10x more exhausted, it does come down to boundaries & communication ⬇️
We covered
👉mum guilt
👉feeling like a failure for not “doing it all”
👉the benefits of taking time for yourself
👉how better communication will improve SO many areas of your life
👉our number 1 to-do list tactic for getting stuff done and filling your cup at the same time
Hit save on this live and let us know in the comments what was your biggest takeaway.
(We’ve also got our Q&A coming up next week so drop your questions below or into our DMs so we can give you personalized support next week 🎄🔥)
EP 3
We cover ways how to stop the overwhelm that comes with this time of year
👉🏼We talked about ways to challenge your all-or-nothing thinking
👉🏼 How planning for the month ahead can lead to you feeling in control of your actions
👉🏼 Looking at the positives and progress you can make when you lower your own expectations of what is actually possible around Christmas week
AND
We want to hear how you got on with your homework from last week, how is your toolbox going? Drop us DM on instagram and let us know ⬇️
(If you missed any of our episodes head to our post and scroll back )
Catch you next week for episode 3
Subscribe and Save for later
Bexs and Annie xx
We cover all about one of the biggest reasons for overeating or “going off track” over the festive season and that’s emotional, comfort, and stress eating!
👉 why you’re more at risk of emotional eating over the festive period
👉 why it’s nothing to do with your ‘willpower’ around the quality street or the cheeseboard
👉actionable steps you can take this week to help emotional eating over December so you don’t hit the ‘screw it’ button and feel like you need to start again in January!
AND
We want to hear how you got on with your homework from week 1? Subscribe and Save for later
Drop us a DM on Instagram (If you missed episode 1, head to our posts and scroll back)
Catch you next week for episode 3,
Annie & Bexs x
Common mistakes we see you making at Christmas 🎄
In today's live we covered
➡️ Why you struggle to have (insert any food here) a few Lindt chocolate balls at Christmas? - also, other chocolates are available 🫣
⭐️What you can do to minimize overeating while including your favourite foods without any guilt and not ruining all your progress 🎄
If you need any help around the festive season, feel free to drop @aellisnutrition or me @bexsbicepsbanter a message on instagram
Subscribe and Save for later
In this episode, Annie & Bexs discuss some of the mistakes you’re making when it comes to emotional eating, why banning chocolate from the house is not a long-term strategy to help manage your stress eating & where to start with supporting yourself.
Especially as we approach that often stressful & triggering time of the year (hello, Christmas holidays), we want to ensure you’re equipped with tools that get to the root of that comfort eating that’s tripping you up on your fat loss journey!
Follow us on Instagram for more support
instagram.com/bexsbicepsandbanter
instagram.com/aellisnutrition
We are Bexs Davies & Annie Ellis, two nutritionists and fat loss specialists on a mission to help people who feel like they’ve been dieting their whole lives learn how to lose fat and keep it off for good! We translate nutrition research and our experience coaching hundreds of women into practical advice for you to end the relentless yo-yo cycle and make peace with your food and body without giving up on your fat loss goals!
Follow us on Instagram
instagram.com/aellisnutrition
instagram.com/bexsbicepsandbanter