Body Bites With Bec: Recent Episodes
Bec Miller, Health with Bec
Welcome to Body Bites With Bec, a podcast designed for health conscious women who try it all, yet feel stuck in their attempts to reach (and maintain) their balanced weight and thrive at their optimal potential.
Bec Miller, founder of Health with Bec and qualified Nutritionist specialising in weight loss, helps you uncover all of the different pieces of the puzzle to weight loss, energy, gut health, motivation and more so that you can quit the yo-yo dieting, find your balance and feel the way that you truly deserve.
You can find Bec on instagram for lots more inspiration at @health_with_bec
And, find plenty more free resources, including both free and paid programs at www.healthwithbec.com
If you've ever felt like you gained 1–2kg overnight despite eating well and training consistently, this episode is for you.
In today's episode, I'm breaking down the real reasons behind water weight fluctuations – and why rapid changes on the scale are almost never body fat.
I share my own recent experience with frustrating weight fluctuations (including one I'm currently navigating), and explain what's actually happening physiologically when your weight suddenly shifts.
I cover:
✅ How stress and cortisol cause fluid retention
✅ The sleep–cortisol cycle – and why poor sleep makes fluctuations worse
✅ The signs your cortisol may be out of balance
✅ The hidden, everyday stressors that keep your nervous system switched on
✅ Why water retention peaks before your period
✅ How low progesterone can amplify PMS and pre-period bloating
✅ The impact of carbs, salt and strength training on the scale
✅ This episode is your reminder that your body is responsive – not broken.
Understanding what drives these fluctuations is incredibly freeing. It allows you to stop panicking, stop over-correcting, and instead take the right steps to stabilise things while continuing to move forward with your weight loss goals.
If you're ready to properly understand your body and stop fearing normal fluctuations, this is a must-listen 💚
Links mentioned:
#180: Chronic Stress & Burnouts Link To Tummy Fat & Halted Goals. It's Time To Step Up the Self Care
#193: Coffee, Cortisol & Your Morning Routine: Is It Okay to Drink Coffee on an Empty Stomach?
#197: How to Live Longer & Stronger: The Science of Early Disease Detection with Dr Steven Lu
#198: Is Hidden Inflammation Keeping You Bloated, Puffy & Stuck With Your Weight?
Start your weight loss, gut-healing, and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and make it sustainable by figuring out YOUR own balance in the Health with Bec Tribe
Follow me on Instagram: @health_with_bec
Visit my website: Click here
In this episode, I share how to build a consistent exercise routine that supports fat loss, strength, and long term results, without burning yourself out or falling into the all-or-nothing trap.
I break down exactly what I'm doing in my own routine right now and how you can find an exercise rhythm that actually sticks.
In this episode, I cover: ✅ My current exercise routine and how I structure my week
✅ The best types of exercise for fat loss (and what matters most)
✅ Why strength training is essential for metabolism and body shape
✅ Zone 2 cardio explained and why walking is so underrated
✅ How to get out of an exercise rut and stay consistent
✅ Why consistency always beats intensity for results
✅ If you've been overthinking exercise or struggling to stay consistent, this episode will help you simplify your approach and feel confident in what actually works!
Links mentioned:
Learn more about creatine in episode 196: Click here
The creatine I take: Click here
Dr Shannon's work: Click here
Start your weight loss, gut-healing, and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and make it sustainable by figuring out YOUR own balance in the Health with Bec Tribe
Follow me on Instagram: @health_with_bec
Visit my website: Click here
What if the reason you feel stuck with your health, weight, confidence, or goals has nothing to do with willpower – and everything to do with your self image?
In this powerful and deeply inspiring episode, Bec sits down with Mimi Bouchard, founder of the global Activations app (including fans like Miranda Kerr!) and author of Activate Your Future Self, to unpack how identity, mindset, and future self embodiment can completely transform your life – including your relationship with food, your body, and your confidence.
Together, Bec and Mimi dive into why traditional motivation and discipline often fail, and how rewiring your self image is the real key to lasting change.
This conversation will shift the way you think about what's truly possible for you!
✨ Plus: At the end of the episode, Mimi shares a special 3-minute "Let Yourself Lose Weight" activation so you can experience this work for yourself.
Links:
Activations App: Mimi has created a special offer exclusively for Body Bites with Bec listeners, including Australian pricing and a free trial Click here
Follow Mimi on Instagram: @mimibouchard
Listen to Mimi's podcast: ACTIVATE
Start your weight loss, gut-healing, and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and make it sustainable by figuring out YOUR own balance in the Health with Bec Tribe
For all of my favourite products I've been talking about in recent episodes! Click here
Follow me on instagram: @health_with_bec
Visit my website: Click here
Christmas is around the corner and in this episode I'm sharing exactly how I stay balanced, bloat free and confident through the festive season… without slipping into that old all or nothing mindset.
I'm also giving you a little life and reno update, including the toxin free home upgrades I'm loving and the game changing nervous system device that's already helped my sleep in such a big way!
You'll hear about:
✅ A reno update and the toxin-free home upgrades (including my new washing machine) that are supporting my health
✅ The nervous system–supporting device that's helping improve my sleep
✅ My nightly routine for stress and sleep
✅ Simple, practical ways to stay consistent with healthy eating so you don't start the new year feeling 10 steps behind
✅ How to prevent bloating before events (food & drink choices to opt for and avoid)
✅ Smarter ways to enjoy alcohol without blowing out on calories
✅ My weight maintenance strategy for the holidays
✅ Movement tips for the festive season & the importance of maintaining morning movement
✅ The mindset shift that stops the guilt–restrict–binge cycle
And more…
Links mentioned:
Download my FREE eBook with Four 15 Minute Dinners: Click here
Start your weight loss, gut-healing, and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and make it sustainable in the Health with Bec Tribe
Follow me on instagram: @health_with_bec
Visit my website for lots of free recipes: Click HERE
Home and Kitchen ✅ Crumble Air Fryer (Code healthwithbec for $10 off) Click HERE
✅ Crumble Pots and Pans Set (Code healthwithbec for $10 off) Click HERE
✅ Non tox glass containers & chopping boards: Click HERE
✅ Washing Machine: Click HERE
Health and Biohacking Tools ✅ Pulsetto (Vagus nerve device): Click HERE
✅ Omnilux Red Light Mask: Click HERE
✅ JSHealth Magnesium Powder: Click HERE
✅ JSHealth Detox and Debloat Supplements: Click HERE
If you constantly feel bloated, puffy, low in energy, or stuck with weight that just won't budge – even though you're doing "all the right things" – this episode is for you.
So many women don't realise that low-grade inflammation can quietly affect everything from your gut and hormones to your metabolism, fluid retention, and fat loss. It might be the missing piece of your puzzle!
In today's episode, I break down: 💚 What inflammation actually is 🔥 The subtle signs and symptoms of inflammation 🥗 The foods that fuel inflammation (including some "healthy" ones that may surprise you) 🌿 The top anti-inflammatory foods ⚠️ The gluten connection – and why trying gluten free could be your answer 😴 How stress, poor sleep, plastics, overtraining & lifestyle habits fuel inflammation ✨The switches I've recently made in my kitchen to make it lower in plastics and toxins 🧠 How gut inflammation (and leaky gut) make weight loss harder
If you've been feeling off, inflamed, or frustrated with your progress, this episode will help you understand what may be going on beneath the surface – and what you can realistically do to support your metabolism, gut, and energy without needing to be perfect.
Want support putting this into practice?
You can learn more about my 3 Week Body Reset and Health with Bec Tribe through the links below!
Links mentioned:
#179: Fix Your Gut, Fix Your Health with Dr B, Award Winning Gastroenterologist: Click here
Download my FREE eBook with Four 15 Minute Dinners: Click here
Start your weight loss, gut-healing, and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and make it sustainable by figuring out YOUR own balance in the Health with Bec Tribe
My air frier & ceramic cookwear: Click HERE (code healthwithbec for $10 off)
Non tox containers & chopping boards: Click HERE
Click here for all of my favourite products I've been talking about in recent episodes!
Follow me on instagram: @health_with_bec
Visit my website for lots of free recipes: Click HERE
How to take charge of your health, build muscle, and prevent disease — for life.
What if you could detect disease years before symptoms appear? 👀
In this powerful chat with longevity doctor and Everlab Co-Founder Dr Steven Lu, we uncover how early testing, data-driven prevention and lifestyle tweaks can help you live longer, stronger and healthier – without the overwhelm.
From the rise of cancer in younger Aussies, to the secrets behind better sleep, stronger muscles and lower inflammation… this episode will completely change how you think about health 💚
This episode is a must-listen if you care about your health now and for decades to come 💚
I'm joined by one of Australia's most forward-thinking doctors, Dr Steven Lu – Co-Founder and Chief Medical Officer of Everlab, a pioneering longevity and preventative health clinic changing how we think about medicine.
In this chat, he shares what we can each do today to take control of our long-term health and longevity.
💡 In this episode, we chat about:
✅ Steven's story – and why he left ICU to focus on preventative, data-driven healthcare.
✅ The 5 biggest killers today (and how early testing can prevent most of them).
✅ The unique, personalised tests used at Everlab to detect disease risk before symptoms appear.
✅ The importance of individualised data, DEXA scans, and understanding your own health metrics like you would your bank balance.
✅ The scary rise of cancer in younger Australians and why it's no longer just an "older person's" problem.
✅ The environmental and lifestyle shifts are likely driving this increase.
✅ The true causes behind poor sleep – and Steven's 3-2-1 method to finally get a good night's rest.
✅ How your genes can affect sleep, bone density and muscle – and why "what runs in the family" might sometimes just be shared habits.
✅ Why banking muscle early in life is one of the best investments for longevity (and how strength training can even help reverse diabetes).
✅ Can more muscle really reduce your risk of Alzheimer's? Steven explains how it might.
✅ The link between gut health, malabsorption and slow progress with muscle gain or body composition goals.
✅ Visceral fat: why it increases for women around menopause and how inflammation, sleep and stress all play a role.
✅ The power of whole foods, fibre and anti-inflammatory eating for reducing bowel cancer risk and supporting long-term health.
✅ Why biohacking tools (like red light and saunas) are add-ons – not replacements – for the foundations of health.
You'll walk away feeling empowered, not fearful — ready to take charge of your own data, your habits, and your health future 🙌
Links Mentioned:
Learn more about Dr Steven and his work at everlab.com.au
Follow Everlab on Instagram: Click HERE
Download my FREE eBook with Four 15 Minute Dinners: Click HERE
Start your weight loss, gut-healing, and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and make it sustainable by figuring out YOUR own balance in the Health with Bec Tribe
Click HERE for all of my favourite products I've been talking about in recent episodes!
Follow me on instagram: @health_with_bec
Visit my website: Click HERE
How I eat at resorts, skincare musts, supplements, creatine 101 & a naked sauna story from Italy – this one's a mix of health tips & laughs!
You'll hear:
✅ City vs resort eating – how I eat to stay balanced without coming home feeling behind
✅ The naked sauna story – a very European moment I'll never forget!
✅ Solo-travel tips – how to avoid feeling lonely, book restaurants and feel inspired to book that trip!
✅ My skincare travel routine – the new brand I'm loving for anti-aging + acne and my 'musts' on flights to prevent breakouts
✅ My acne story – what finally helped me clear my skin and keep it calm while travelling
✅ Morning & evening supplement stacks – what I take consistently at home and away
✅ Oestrogen dominance & fluid retention – what I learned about my hormones, the symptoms I noticed, and the supplements that help me now
✅ Creatine – my personal experience using it (do I bloat?)
✅ Creatine scientific benefits, simplified – the top creatine benefits for women, explained simply
✅ Amino acids and strength training - the importance of muscle mass and how this may help you too
I hope you love it! Everything I spoke about is linked below!
Links Mentioned:
#191: SOLO - Life Lately, How I Stayed Balanced with Food and Fitness While in Bali, Unusual Burnout Warning Signs. Click HERE
#122: Tips for Weight Maintenance after Loss, Travelling & Finding Your Healthy Balance with Lemme in Bali! Click HERE
#18: My Skin Transformation and Excess Oestrogen Journey, Despite Thinking I Was "Doing it All" Click HERE!
Morlife Protein Powders: Click here (enter code HEALTWITHBEC for 15% off)
Morlife Creatine: Click here (enter code HEALTWITHBEC for 15% off)
Amino Acids: Click here
Skincare, and all other supplements I spoke about: Click here
Work With Me / Freebies / Follow Me:
Download my FREE eBook with Four 15 Minute Dinners: Click here
Start your weight loss, gut healing, and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Follow me on instagram: @health_with_bec
Visit my website: Click HERE
In this super fun and raw episode, I’m sharing a huge mix of stories and tips – many inspired by your questions on Instagram. From staying grounded in my health routines while travelling, to business and love reflections, to tears, wishes and goals met… this trip was unforgettable, and I have so much to share with you.
You’ll hear:
- My last-minute travel itinerary (plus a reno update)
- Honest reflections on past Italian travel stories, love, and what I truly value most in life
- Some real talk about the behind-the-scenes of business
- The huge goal I smashed just before leaving, and why accountability is key
- The truth about growth and reaching goals (and why it’s never linear)
- The strength training shifts I’ve made this year that are finally giving results
- My simple tip to reduce jet lag
- Exactly how I ate in Rome and Florence – enjoying every meal and alcohol, yet coming back feeling my BEST after a holiday
- Mindset hacks, habits & how I stayed motivated to exercise abroad
- Reflections from an emotional, unforgettable time in Florence with my parents
- The wellness habits I hold onto and the ones I happily let go of while abroad
- The CRAZY story of who I bumped into in Rome!
✨ Don’t miss Part 2, where I’ll share my skincare rituals, my morning and evening supplement stacks (and what I take while travelling), a hilarious sauna story, how eating at a wellness resort (and in Scotland for a wedding) was different to city dining, my solo travel tips, and more!
Links Mentioned:
$79 My Italian Trip (PART 1): #79: My Italian Trip (PART 1): Travelling Single & Solo, Dating, Locations, Gut Feelings, Signs & More Click here
#80: My Italian Trip (PART 2): Eating with Balance, Maintaining my Weight , Gluten & Food Sensitivities - Click here
Morlife Protein Powders: Click here (enter code HEALTWITHBEC for 15% off)
Morlife Creatine: Click here (enter code HEALTWITHBEC for 15% off)
Amino Acids: Click here
Before You Speak Coffee: Click HERE (enter code HEALTHWITHBEC for 10% off)
Work With Me / Freebies / Follow Me:
Download my FREE eBook with Four 15 Minute Dinners: Click here
Start your weight loss, gut healing, and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Follow me on instagram: @health_with_bec
Visit my website: Click HERE
In this deeply inspiring episode, I chat with Sharon, a 53-year-old mum who has achieved an incredible 20kg weight loss transformation with the 3 Week Body Reset and Health with Bec Tribe and completely overhauled her life – all while moving house and navigating grief.
After reaching her heaviest weight and struggling with menopause-related weight gain, bloating, and fatigue, Sharon hit a turning point when she saw photos of herself at her niece’s wedding. She tried other diets to help her, but nothing worked… until she discovered me!
She’s now maintained her 20kg loss for 7 months, has a new-found sense of energy and confidence, and is never looking back! It’s become her new lifestyle.
Sharon opens up about:
✅Why keto and intermittent fasting failed her – and how this approach was different
✅Losing 5kg in just 3 weeks (with no exercise!) and the mindset shifts that made it possible
✅How she reached her pre-kids weight for her wedding at 65kg – the lightest she’d been since before having her two boys nearly 20 years ago!
✅The simple mindset hack she used to stop negative thoughts instantly
✅Why taking the focus off the scales was key to long-term, sustainable results
✅The importance of putting yourself first as a mum – and how it benefits your kids too
✅Staying on track during grief after the sudden loss of her boys’ father
✅How she turned cooking from a chore into her “zen time” and a source of joy
✅Why excuses hold women back – and how to break free from them
This episode is full of practical and actionable mindset shifts, and beautiful inspiration for any woman who feels like midlife weight loss is impossible. Sharon’s story proves that with the right approach, mindset, and support, it’s absolutely possible to make a change and transform your health and thrive, no matter what life throws at you!
Links mentioned:
Listen to previous Body Bites with Bec Episodes
#190: How To Break A Winter Exercise Slump: 6 Habits That Actually Stick Click Here
Download my FREE eBook with Four 15 Minute Dinners: Click here
Start your weight loss, gut-healing, and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and make it sustainable by figuring out YOUR own balance in the Health with Bec Tribe
Click HERE for all of my favourite, most-used products that I’ve been talking about in recent episodes!
Follow me on instagram: @health_with_bec
Visit my website: Click HERE
One of the most common questions I get is: “Is it okay to drink coffee first thing in the morning on an empty stomach?”
In this episode, I’m breaking down the science behind coffee, cortisol, and your energy levels – without the fear or confusion you may have seen on social media.
You’ll learn:
- What cortisol actually does in your body (and why it’s not the villain it’s made out to be)
- How your natural cortisol cycle works and what can throw it off
- Whether coffee really spikes your cortisol levels in the morning
- The signs and symptoms to look out for to know if your cortisol is out of whack
- The tests that I recommend to get your cortisol tested
- Simple coffee timing tweaks and other lifestyle tweaks to naturally balance your cortisol
- The powerful benefits of coffee that often get overlooked
So, if you’re a coffee lover who wants more energy, better sleep, and less confusion around cortisol… this one’s for you!
Links:
Download my FREE eBook with Four 15 Minute Dinners: Click here
Start your weight loss, gut-healing, and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and make it sustainable by figuring out YOUR own balance in the Health with Bec Tribe
Click HERE for the coffee I drink, plus all of my most-used products I’ve been talking about in recent episodes (including protein powder) with discount codes!
Follow me on instagram: @health_with_bec
Visit my website: Click HERE
Other cortisol podcasts :
-
48: The Link Between Stress and Weight and My Top 13 Tips to Get Yours Under Control! Click HERE
-
161: 6 essential things to remember if you want successful, SUSTAINABLE weight loss! Click HERE
-
179: Fix Your Gut, Fix Your Health with Dr. B, Award-Winning Gastroenterologist Click HERE
-
180: Chronic Stress & Burnouts Link To Tummy Fat & Halted Goals. It's Time To Step Up the Self Care Click HERE
-
184: The Sleep-Weight Loss Link (+ Game-Changing Sleep Tips!) with Sleep Expert, Olivia Arezzolo Click HERE
-
185: Life-Changing Boundaries That Cut My Stress and Transformed My Health! Click HERE
-
191: SOLO - Life Lately, How I Stayed Balanced with Food and Fitness While in Bali, Unusual Burnout Warning Signs, Reno update! Click HERE
In this episode, I'm joined by Michele, a 52-year-old teacher and grandmother from Melbourne, who has achieved an incredible 16 kg weight loss transformation with the 3 Week Body Reset and Health with Bec Tribe!
Michele's story is particularly powerful for women navigating health challenges like insulin resistance and joint pain and stubborn weight. After entering early menopause at just 35 following a hysterectomy, Michele struggled with weight gain and health issues for 17 years. At her heaviest weight, she was on medication for insulin resistance and unable to walk for more than 15 minutes, she felt like she'd given up hope, until she discovered my program and everything changed.
Her timeline is remarkable: Michele lost over 5 kg in her first 3 weeks on the 3 Week Body Reset, then 8 kg within the first 2 months. She reached her goal of losing 16 kg by month 5, and has successfully maintained that loss for 8 months.
Michele opens up about:
- Her surprise early menopause and her 8-month fight for answers
- Gaining 10 kg in a year without changing her diet or exercise
- Losing 5 kg, getting instant energy and confidence boosts on the 3 Week Body Reset
- How eliminating sugar and gluten helped her lose weight and reduce inflammation
- Coming off insulin resistance meds
- Her dramatic reduction in arthritis pain – she now walks 30–40 mins pain-free
- Her two game-changing habits to staying on track: motivational phone reminders and pantry prep
- How she’s able to still eat cake and drink wine - and still lost 16 kgs (and continues to keep the weight off!)
- How she’s finally putting herself first, and inspiring words to help you do the same
Michele's journey proves that even after 17 years of menopause struggles and hormonal shifts it's absolutely possible to transform your health and feel amazing, even in your 50s. Her story is living proof that when you address the root causes like inflammation from sugar and gluten, the results can be life-changing.
This episode is packed with practical strategies and incredible inspiration for any woman who thinks lasting change isn't possible at their age or stage of life!
Links:
Listen to previous Body Bites with Bec Episodes
#190: How To Break A Winter Exercise Slump: 6 Habits That Actually Stick Click Here
Download my FREE eBook with Four 15 Minute Dinners: Click here
Start your weight loss, gut-healing, and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and make it sustainable by figuring out YOUR own balance in the Health with Bec Tribe
Click HERE for all of my favourite, most-used products that I’ve been talking about in recent episodes!
Follow me on instagram: @health_with_bec
Visit my website: Click HERE
In this honest, raw and open episode, I’m pulling back the curtain on what’s been going on behind the scenes – and why I booked a last-minute trip to Bali just 24 hours before flying out 😅
After experiencing some unusual (but common) early signs of nervous system burnout symptoms,, I opened up about what that really felt like, and the steps I took to turn it around.
I also dive into something I get asked all the time: "How do you stay on track with food and fitness while you’re away?"
This episode is packed with real talk on burnout, food freedom, gut health, and mindset – and how I’ve learned to travel and still feel my best without swinging into extremes.
In this episode, I share: * A kitchen reno update and why it’s been on hold for weeks * Why I booked a last-minute trip to Bali – and the nervous system warning signs that made me hit pause in some areas and triple my self care there * The mental health symptoms I experienced * What burnout can really look like beneath the surface, especially for high-functioning women * My learnings from taking a social media detox & setting new boundaries whilst away * The clever food hacks and mindset shifts I use to enjoy food while travelling without overdoing it * How I stay consistent with exercise while away (including my exact Bali movement routine) * The powerful link between stress, gut issues, and your nervous system (and what helped me feel better)
Links mentioned:
Download my FREE eBook with 4 15 minute meals: Click HERE
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Click HERE for all of my favourite, most used products that I’ve been talking about in recent episodes!
Follow me on instagram: @health_with_bec
Visit my website: Click HERE
PODCASTS MENTIONED:
Boundaries / Burnout Episodes:
#180: Chronic Stress & Burnouts Link To Tummy Fat - Click HERE
#185: Life Changing Boundaries that Cut My Stress and Changed my Health - Click HERE
Cortisol and Stress Podcasts:
#48: The Link Between Stress and Weight - Click HERE
Travel Podcasts:
#80: My Italian Trip (PART 2): Eating with Balance, Maintaining my Weight , Gluten & Food Sensitivities - Click HERE
#110: Tips For Eating With Balance When Travelling - Click HERE
#149: Maintaining My Eating And Fitness Balance When I Travel (And Eat Out At Every Meal) - Click HERE
#166: Rebuilding Habits and Regaining Motivation After a Holiday Or An 'Off' Period In Your Life! - Click HERE
Exercise Motivation Podcasts:
#190: How to Break a Winter Exercise Slump: 6 Habits That Actually Stick - Click HERE
#131: 7 simple tips to stay motivated and consistent with exercise - Click HERE
If you’ve been feeling flat, unmotivated, and like you’ve totally fallen off the wagon with your exercise habits… you are so not alone. I’ve been hearing this a LOT lately, from Instagram DMs to Tribe coaching calls, it’s clear that many of you are in the same boat... So many women are asking: “Bec, help! How do I get out of this rut and back into a routine?” Well, my latest podcast episode that came out today is my answer to that exact question 🥰 I’m giving you 6 super simple, practical and powerful tips to help you break out of a rut, bring more exercise into your day and actually stay consistent with it so that you form ongoing habits. Here’s what I dive into:
- The tiny steps that actually build motivation
- How to make movement a no-brainer (even when it’s cold and dark!)
- Why your “deeper why” is the real game-changer
- The mindset shift that’s kept me consistent for over 5 years
- A night-before trick that makes mornings feel less hectic
- Why starting small is your secret weapon
- Plus, how community and accountability can pull you out of any slump
Whether you haven’t seen the inside of a gym in weeks or feel like all your healthy habits have gone out the window, this episode will help you reconnect with your routine and rebuild your momentum 💚
Links:
Listen to previous Body Bites with Bec Episodes that help with mindset and motivation below: #13: Why Motivation is NOT What You’re Looking For. It’s this… Click Here
#185: Life-Changing Boundaries That Cut My Stress and Transformed My Health! Click Here
Download my FREE eBook with 4 15 minute meals: Click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Click HERE for all of my favourite, most used products that I’ve been talking about in recent episodes!
Follow me on instagram: @health_with_bec
Visit my website: Click HERE
In this episode, I sat down with Thilaia, a sales rep all the way from New Zealand, who has achieved an absolutely incredible 20kg weight loss transformation with the 3-Week Body Reset and Health with Bec Tribe!
After trying every quick fix under the sun, Thilaia finally found a sustainable approach that's become her complete way of life. Thilaia found herself at her heaviest weight ever and struggling with severe IBS. Fast forward two years later and she's completely transformed her relationship with food, healed her gut health and IBS entirely, boosted her confidence, and even changed her career path. Thilaia's story is proof that you truly CAN keep the weight off for good and experience a complete positive lifestyle change.
Thilaia opens up about:
- Why she threw out her entire pantry after reading my education materials
- How she lost 5kg in the 3 Week Body Reset and her biggest tip to keep her on track
- How her taste buds completely transformed after quitting sugar (she now loves dark chocolate and finds milk chocolate too sweet!)
- Her practical tips for label reading, emergency car snacks, and making this work while travelling
- Why taking progress photos was a game-changer (even though she initially didn’t want to!)
- How she went from hiding her body to confidently posting transformation photos
- The mindset shift that helped her stop caring what others think
- How she feels heading in to her 50th birthday
- How she's maintained the loss for a whole year and turned it into a true lifestyle change
- And more!
The biggest takeaway? There truly is no quick fix, but when you're ready to make a real lifestyle change and educate yourself on WHY you're doing what you're doing, the results speak for themselves.
This episode is packed with practical tips, honest insights and SO much inspiration for anyone who's tired of the diet rollercoaster and ready for something that actually works long-term!
Links:
Download my FREE eBook with 4 15 minute meals: Click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Click HERE for all of my favourite, most used products that I’ve been talking about in recent episodes!
Follow me on instagram: @health_with_bec
Visit my website: Click HERE
In todays episode, I had the incredible honour to have Simon Hill back on the podcast and honestly, this chat was exactly what we all needed to hear.
Simon breaks down the science better than anyone I know to debunk myths and bring you informed, easy to digest information to cut through alll of the confusion out there!
If you've been wondering if butter and coconut oil are heart-healthy or harmful, this episode is for you as Simon and I delve into the latest research on fats, cholesterol and the truths behind popular diet trends.
I get asked about this daily!
We chat all about:
- The real science behind what cholesterol actually does in your body
- Why getting an ApoB test is SO much better than your standard cholesterol test
- The genetic lottery - why some people can eat eggs daily and be totally fine whilst others can't
- How different saturated fats affect your body differently (butter vs yoghurt vs coconut oil)
- Why fibre is cholesterol's best friend
- How to make tweaks to a lower carb lifestyle if you're worried about cholesterol - without dramatic overhauls
- Why you absolutely don't need to cut butter or coconut oil out completely
- The truth behind 'refueling with carbs' after a workout
The biggest takeaway? Know YOUR body, and remember that small tweaks often work better than dramatic changes!
About Simon Hill:
Simon Hill, a physiotherapist and nutrition scientist, is dedicated to making health and nutrition information easier to understand. His early career focused on the physiology and anatomy behind athletic performance, but his father’s heart attack inspired him to explore how nutrition can prevent disease and optimise health. This led him to complete a Master of Science in Human Nutrition at Deakin University.
Simon hosts The Proof podcast, where he interviews experts to translate research into practical advice, and he authored the bestselling book The Proof is in the Plants, advocating for a plant-rich diet grounded in science. With over 40 million podcast listens and ongoing involvement in research connecting nutrition and mental health, Simon now also runs immersive longevity experiences to empower people to live healthier, longer lives.
LINKS:
Listen to my previous episode with Dr. B (Leading Gastroenterologist) on gut health & sleep (episode 179): Click HERE
Follow Simon on Instagram: @simonhill
Follow Simons podcast on Instagram, The Proof: Click HERE
Subscribe to Simons podcast on YouTube: Click HERE
Visit Simon's website: Click HERE
Click HERE to shop 38TERA supplement (Code BEC for 10% off)
Download my FREE eBook with 4 15 minute meals: Click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Follow me on instagram: @health_with_bec
Visit my website: Click HERE
In this episode of Body Bites with Bec, I answer lots of questions from my Instagram followers on Health with Bec!
The questions cover a wide range of topics including:
- My honest thoughts on weight loss medications like Ozempic and 2 of the biggest reasons why they may harm your long term weight loss efforts (plus natural solutions that work)
- An insight into breakups (briefly touching on why mine ended to put questions to bed) and my thoughts, tips and advice for being single and dating in your 30s - how to look at it in a positive way!
- My recent skincare changes and the BEST products I’ve discovered for acne prone women who also want to use actives for 'anti-aging'
- An insight into my past acne and what helped it improve
- How to navigate the feelings of wanting to quit your business
- If I ever have off days and binge on junk food
- If eating my meal plans can help with regularity and how we all have differing needs for our gut health
Join me for a fun, informative, personal (and a tad vulnerable) discussion here that covers important health and lifestyle topics!
Links mentioned:
My podcast episodes on dangers of cutting calories too low and meeting protein needs: Episodes 44, 87, 124, 65
My podcast episode with Dr B, award winning Gastroenterologist: Episode 179
My podcast episode on gut health, fibre & it's link to weight: Episode 181
My podcast episodes on my skin and acne journey: Episodes 18 & 89
The 2 podcasts that I love are called The Skinny Confidential and Well
Best podcast episode about acne & the new skincare company I discovered: Click HERE
Skincare I've changed to: Click HERE
Omnilux LED face mask: Click HERE
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Click HERE for all of my favourite, most used products that I’ve been talking about in recent episodes!
Follow me on Instagram, @health_with_bec
In this episode, I sat down with Sarah, mother and life coach, who has undergone an INSANE weight loss and total health transformation. From struggling with poor body image, sleep and trying everything to lose weight with no success, to losing 21 kgs (and keeping it off), regaining her confidence and improving her sleep, Sarah has totally transformed her wellbeing in every single way, and now feels like the best role model she can be for her son, which was her primary driver.
Sarah shares how the 3-Week Body Reset and Health with Bec Tribe have completely changed her life and how there’s no turning back! She began in September 2023!!
Sarah opens up about:
- Why other diets failed her and how this approach was different
- The incredible results she saw after just 3 weeks!
- The small steps she took to build long-term success (without the overwhelm) and why this is key
- Her best tips for staying motivated even when the scales didn’t move some weeks
- Why understanding your "why" is crucial for lasting change and staying motivated
- How she plans for her week to stay on track
- Why you don't have to eat ‘perfectly’ to get results
- Why you actually don’t have to do meal prep on a Sunday if you don’t want to
- How Sarah navigates the nights where she’s working late or travelling
- How she navigates weekends, social events and "freedom meals"
- The importance of having the right support network
- How to navigate co-workers, friends or family not supporting your lifestyle changes
And more!
This episode is jam packed with inspiration, actionable advice and practical tips for anyone that’s struggling with poor body image and has tried every diet under the sun.
Links:
Listen to episode 13 to discover your WHY: Click HERE
Download my FREE eBook with 4 15 minute meals: click HERE
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Follow me on instagram: @health_with_bec
Visit my website: Click HERE
While we often hear about meditation or exercise to reduce stress, I'm going outside the box here with something that's helped me dramatically - setting clever boundaries. By balancing my cortisol levels (stress hormone) in the ways I chat about in this episode, I’ve noticed improved sleep, greater energy, and I've even noticed huge changes in my physique. I’ll share how tuning into my own needs and setting strict boundaries have been key. From establishing tech-free times and social media detoxes to being selective with the people I surround myself, I’ve noticed a profound impact on my stress management and overall wellbeing. Join me as I reveal how small boundary-setting practices can lead to healthier cortisol levels and ultimately, a far healthier you. Whether it’s scheduling downtime or learning to say no, these tips can help you reclaim some of your peace in your busy life too!
Links:
Download my FREE eBook with 4 15 minute meals: click HERE
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Click HERE for all of my favourite, most used products that I’ve been talking about in recent episodes!
Follow me on instagram: @health_with_bec
Visit my website: Click HERE
Who wakes at 3am and can’t get back to sleep?
Or struggles to get consistent 6-9 hour sleeps?
Did you know that this can mess with your weight loss efforts and reduce your chances for building muscle from your hard work at the gym? Yep!
Have no fear though, in this jam-packed episode, I’m joined by Australia’s leading sleep expert, Olivia Arezzolo, to explore why sleep might be the missing link in your health and weight loss journey and we’re bringing you LOTS of (easy) tips to help you!
Olivia dives into science-backed strategies to help busy women fall asleep faster, stay asleep through the night, and wake up feeling truly refreshed.
From managing 3am wakeups to understanding the role of hormones like cortisol and melatonin, this chat is packed with practical sleep tips that you can implement straight away.
If you’re struggling with energy, cravings, brain fog, or stubborn weight — or you're just sick of tossing and turning at night — this episode will give you realistic and actionable advice to help you finally get the sleep your body is craving!
Links:
Listen to my previous episode with Dr. B (Leading Gastroenterologist) on gut health & sleep (episode 179): Click HERE Other podcasts of mine where I speak on the importance of strength training: #124 & #33 & #176
Follow Olivia on Instagram: Click HERE
Visit Olivia's website: Click HERE
Download my FREE eBook with 4 15 minute meals: click HERE
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Click HERE for all of my favourite, most used products that I’ve been talking about in recent episodes!
Follow me on instagram: @health_with_bec
Visit my website: Click HERE
SKIP TO 20 MINS for the actionable tips / podcast topic if you don't want to hear the personal update. Here, I start by sharing that the podcast will now be every second Wednesday instead of weekly, and I dive into some personal business updates behind the scenes, including an app update and whats causing my business life to be WAY busier than usual lately. I open up about this because I know that a lot of you love these updates and I need to get it off my chest too.
Then, I delve into maintaining your health and fitness amidst the chaos of a busy life. Designed for women who feel overwhelmed by their responsibilities, this episode offers practical and actionable tips (surrounding mindset, eating, and fitness) to help you prioritise your well-being without the stress!!
If you’re a busy woman juggling multiple roles—whether that’s being a mum, a full time worker or both —this episode is packed with tools to help you thrive. You’ll walk away with practical hacks that you can implement immediately to enhance your health, without sacrificing your precious time.
Links:
Winter warmers eBook: Click HERE
Sleep podcast episode & blog with FREE GUIDE: Click HERE
Caroline Girvin free workouts: Click HERE
Download my FREE eBook with 4 15 minute meals: click HERE
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Click HERE for all of my favourite, most used products that I’ve been talking about in recent episodes!
Follow me on instagram: @health_with_bec
Visit my website: Click HERE
Tried (or trying) to lose weight but keep feeling STARVING all the time?
It's the number one reason women give up their attempts after a week or so and feel scared by 'dieting'.
But, it doesn't have to be that way!
In this episode, I am going to give you some super easy tools that you can apply to your life today that will help you reduce that pesky hunger so that you can ACTUALLY stick with your intentions, rid the 'hanger' and see those results you're after - without feeling like you're missing out and thinking about food all the time.
Links:
Download my FREE eBook with 4 15 minute meals: click here
The protein powder I love (code healthwithbec for 15% off): click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
80/20 balance episodes:
#119: How to actually 80/20 and quit the 'all or nothing' cycle to lose weight effectively
#126: 4 Tips To Reduce Binge Eating Patterns
#140: My top 6 tips to quit the 'all or nothing', yo-yo dieting patterns and build consistent habits that bring RESULTS! (Even when you travel)
#146: 3 Mistakes That Keep You In A Rut, Unable to Start or Stuck In the On Again/ Off Again Cycle
#168: One of The Biggest Reasons Most Diets Fail & My Solution For it - Calorie Cycling!
Don't fear fat episode:
#128: Why Fat Won't Make You Fat, It Helps You Get Lean! 7 Fat Facts & Myths You'll Want To Know!
Today, I'm diving into one of the most underrated but powerful tools for optimising your weight and overall health—your gut microbiome, and how fibre intake is key for this! Your gut bacteria play a huge role in metabolism, hunger hormones, energy levels, and even inflammation, all of which impact your ability to lose weight and keep it off.
In this episode, I’m breaking down: ✅ How your gut microbiome is directly linked to your weight ✅ Why fiber is essential for gut health and weight loss ✅ Easy, practical ways to boost your fiber intake daily ✅ My go-to fiber-packed foods and simple swaps ✅ The biggest mistakes people make when increasing fiber (and how to avoid them!)
I also share some of my favourite fiber hacks from my programs, including how I make sure women in the 3 Week Body Reset and the Health with Bec Tribe are hitting their fiber needs.
Links & Resources: 38TERA supplement: Click HERE to shop (Code BEC for 10% off your first order)
Episode that helps you NOT fear fat is episode 128
Download my FREE eBook with 4 15 minute meals: click HERE
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Shop my recipe eBooks: Click HERE
Follow me on instagram: @health_with_bec
Visit my website: Click HERE
If you loved this episode, please leave a quick rating & review! Your support helps me bring more valuable content to women like you. 🎙️💛
Could chronic, ongoing stress and being 'go-go-go' all the time be holding you back from losing weight, especially around your stomach area?
Yep!
Also, when you let this go on, adrenal fatigue and burnout could be around the corner, and this is a seriously undesriable state to be in if you're serious about reaching any goal in life, including maintaining healthy relationships, career milestones, fitness goals and so on. As they say, you can't pour from an empty cup!
In this episode, I unpack:
-The stress hormone, cortisol and it's role in the body
-The link between ongoing stress and adrenal fatigue
-The symptoms of adrenal fatigue and burnout, do you have it?
-How cortisol can lead to weight gain, especially around the abdomen and why
-The link between self care and stress levels
-How I personally structure my life and set the RIGHT boundaries to help manage stress
-How I cleverly add in self care activities throughout my busy days and how you can too
-Recent self care additions in my life that I'm loving
-A sleep tip that's helping me at the moment
-Tips & ideas to reduce your cortisol levels and prevent adrenal fatigue
-How you can slowly change your mindset to favour self care and being 'selfish' more to in turn, lower your stress levels and reach your goals
-The self love challenge that's happening inside the Health with Bec Tribe!
Links mentioned:
Activations app: Click HERE
The ice roller that I use: Click HERE
Download my FREE eBook with 4 15 minute meals: click HERE
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Click HERE for all of my favourite, most used products that I’ve been talking about in recent episodes!
Follow me on instagram: @health_with_bec
Visit my website: Click HERE
Gut issues, bloating, fatigue, and stubborn weight? You’re NOT alone! In this episode, I sit down with Dr. Will Bulsiewicz (Dr. B), an award-winning gastroenterologist and New York Times bestselling author, to chat about why gut health is the foundation of everything—and how YOU can start healing today.
Known on instagram as The Gut Health MD, Dr. B shares his personal gut health transformation and why his 16 years of medical training didn’t teach him about the power of food, so he took it into his own hands. We uncover science-backed strategies to heal your gut naturally and he should absolutely open your mind to things you wouldn’t have heard of before that impact your gut health!!
We Cover: * The biggest gut health mistakes you might be making * How your gut controls your immune system, metabolism, mood, and more * The surprising connection between sleep and gut health * The power of morning sunlight in regulating digestion and metabolism * Natural ways to support GLP-1 (your body’s version of Ozempic!) * How stress, loneliness, and mental health (including unhealed trauma) affect gut health * The best natural strategies for constipation relief * Food intolerances & sensitivities—why some people react to gluten, dairy, and FODMAPs
And so much more…
If you’re struggling with bloating, fatigue, gut issues, or stubborn weight, this episode is for you!
More about Dr B:
Residing in Charleston, South Carolina with his family, Dr. Will Bulsiewicz, also known as "Dr B," is an award-winning gastroenterologist and a leading authority on gut health. He is the New York Times bestselling author of "Fiber Fueled" and "The Fiber Fueled Cookbook," and the founder of the gut health supplement company, 38TERA.
As the U.S. Medical Director for the personalised nutrition company ZOE and an Adjunct Assistant Professor of Medicine at Emory School of Medicine, Dr. B is dedicated to making gut health education accessible. His prolific contributions to the field include over twenty peer-reviewed articles and more than forty national presentations.
LINKS:
Learn more from Dr B:
38TERA supplement:
Click HERE to shop (Code BEC for 10% off your first order)
Instagram: @38tera
Instagram: @theguthealthmd
TikTok: @theguthealthmd_
Website: theplantfedgut.com/
Learn more from me:
Download my FREE eBook with 4 15 minute meals: click HERE
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Follow me on instagram: @health_with_bec
Visit my website: Click HERE
In this episode, I delve into part 2 of my solo Q&A (part 1 was 2 episodes back). I answer more questions that came through on my instagram, @health_with_bec. The questions here answer are:
- What are my New Year’s resolutions? What are my thoughts on them & reaching goals for the year?
- How to reduce emotional eating?
- Would you ever do a new 3 Week Body Reset?
- My oestrogen dominance exploration (plus I speak on PMS support)
- What are my most-made 20 min meals when I’m busy?
- A very brief update on the app I’m building (more to come)
Links:
Supplements to help with my Oestrogen:
Estrocontrol : Click HERE
DIM: Click HERE
Calcium D Gluterate: Click HERE
Liver detox: Click HERE
JSHealth magnesium: Click HERE
Boncharge Infrared Sauna Blanket: Click HERE (code healthwithbec for 15% off)
Morlife protein powders that I have: Click HERE (code healthwithbec for 15% off)
Morlife mug cakes that I have for breakfast: Click HERE (code healthwithbec for 15% off)
Episode where I speak more on emotional eating: Episode 144
Episode where I speak on PMS & false fat: Episode 58, 90 & 114
Episode where I speak on my app hurdles: Episode 151
Download my FREE eBook with 4 15 minute meals: click HERE
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Click HERE for all of my favourite, most used products that I’ve been talking about in recent episodes!
Follow me on instagram: @health_with_bec
Visit my website: Click HERE
In this episode, I sat down with Louisa, a mother of two and a teacher who has undergone an INSANE health transformation. From struggling with gut health issues, psoriasis and low energy to losing over 10 kilograms, regaining her energy and clearing her skin, Louisa has totally transformed her confidence and wellbeing in every single way, whilst enjoying every meal and finding it super easy!
Louisa shares how the 3-Week Body Reset and Health with Bec Tribe have completely changed her life.
Together, we explore:
- How gut health is crucial to improve if you want to see every area of health improve
- The realisation of how years of antibiotics affected her gut and health
- The importance of self care and carving out the time for you if you’re serious about improving your health and life
- How she plans her weeks to stay on track
- The importance of letting go of perfection in her journey (ie nights of eating pizza) and how that’s totally ok
- How small, consistent changes can ripple into all areas of your life
And more!
This episode is packed with inspiration, actionable advice and practical tips for anyone looking to take the first step toward feeling like the best version of themselves in every way.
Links:
My butter chicken recipe: Click HERE
Download my FREE eBook with 4 15 minute meals: click HERE
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my recipe eBooks: Click HERE
Follow me on instagram: @health_with_bec
Visit my website: Click HERE
I’m back after a podcast break and I’m excited to answer SO many questions that came through on my instagram after I put up a question sticker. The questions I answer are:
- Where’s Shannon?
- Do you ever eat gluten?
- What's been your best moment this year?
- Is your penthouse your forever home?
- What is the online workout you do?
- What is your exercise routine like at the moment?
- How do you stay motivated and persistent and how do you get out of a rut?
- What would you do if you weren't doing what you do?
- Favourite travel destination? Travel plans this year?
- Best self care tips besides food and workout?
- Update on the wellness and beauty tools and practices you’ve been using since your biohacking episode 174?
I also speak on what I got up to over the holidays, why the bad times can often lead to something unexpectedly great, a few tips on creating habits and the importance of self care if you want to reach your goals this year.
Enjoy! There will be a part 2 to this because there were SO many questions I couldn’t get to!
Links mentioned:
My podcasts to help you right now to set the right habits: Episode 13 and 101
The Skinny Confidential podcast with Dr Shannon is episode 757
Well with Arielle Lorre podcast episode 346 for interview with Dr Dennis Gross
Omnilux Clear LED mask: Click HERE
Omnilix Contour LED mask: Click HERE
Theragun: Click HERE
Beauty fridge: Click HERE
Skin Gym face roller: Click HERE
The Skinny Confidential ice roller: Click HERE
The Skinny Confidential mouth tape: Click HERE
Boncharge Infrared Sauna Blanket: Click HERE (code healthwithbec for 15% off)
Naked Sundays tinted SPF (I get shade 3): Click HERE
Naked Sundays SPF mist: Click HERE
The Bicep workout I do: Click HERE
Click HERE for all of my favourite, most used products that I’ve been talking about in recent episodes!
WORK WITH ME / FREEBIES / FOLLOW ME:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my recipe eBooks: Click here!
Follow me on instagram: @health_with_bec
Visit my website: Click here
To take the healthy steps required for change, we need motivation.
And without the feel-good chemicals in our bodies, it makes it damn hard. I truly believe that happiness is central to growth and change in all areas, including finding and maintaining your balanced weight.
I mean... if we don't feel good, we don't want to feel our bodies well, we don't have the motivation to exercise and we don't have the grit to take those steps that we SO WANT TO TAKE.
Feeling sad, unmotivated and low unfortunatly can keep you stuck in your comfortable ways, and whilst it's SO normal and we all have our bad days, there are certainly ways they we can try to boost our bodies serotinin (feel good chemicals) to help us have more of the better ones.
So, this episode is for you if you're looking to boost your happiness in order to make these healthy changes easier.
If you're struggling at the moment, please know that you're not alone. I really hope this podcast helps you!
I also recap on my walk with some members from the Health with Bec Tribe and the power that came from it!
Links mentioned:
Foods mentioned that help boost serotonin (always pair with a source of healthy carbohydrates (eg lots of veggies, some fruit, rice, quinoa or legumes)
- Cheese
- Fish
- Turkey and chicken
- Beef
- Pork
- Tofu
- Oats
- Cheese
- Nuts and seeds
- Edamame
- Pumpkin and pumpkin seeds
- Eggs
Supplements
- Pure tryptophan
- SAMe (S-adenosyl-L-methionine)
- 5-HTP
- Probiotics
- St John’s Wort
Learn more from me / work with me:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my recipe eBooks: Click here!
Follow me on instagram: @health_with_bec
Visit my website: Click here
In todays episode, I'm sharing about some things that I've recently learnt through certain podcasts and research that has sparked me to invest in a few cool new things to rev up my health AND bring certain things BACK into my routine that I let slip. I also share about why some health habits slip and how to bring them back!
Here's a quick recap of what you'll learn:
- My morning & evening routine in Bali
- The importance of stepping up self care MORE when you're busier
- How to use social media to your advantage when it comes to reaching your health or career goals.
- What all successful people have in common
- How to make a habit stick
- The importance of habit stacking & introducing one healthy change at a time
- Benefits of mouth taping
- Gua sha and facial manipulation for reducing puffiness & sculpting face
- Cold therapy benefits
- A cool new thing I've bought for my bathroom
- How I'm suddendly suspective of a slight hormone imbalance and what I'm doing to fix it
- Health tests you can order online without a doctors consultation
- Magnesium, calcium and vitamin B6 for reduction in PMS weight gain
- Magesium for muscle recovery
- How your home can mess with your hormones
- Toxic free cleaning & makeup
- How plastics can mess with your hormones
- Lymphatic drainage & fluid retention tips
- The new 15 minute strength workouts I'm doing
- Theragun for muscle recovery
- My favourite podcasts that I'm currently listening to
This episode is JAM PACKED with tips that will supercharge your health when they're layered ontop of a clean, healthy diet and exercise routine! Enjoy!
Links & resources mentioned in this episode:
My podcast episode on what I invest my money in: Episode 171: CLICK HERE
My podcast/blog on ridding fluid retention: Episode 58: CLICK HERE
More on mouth taping & the mouth tape I'm trying: CLICK HERE
The 2 people on instagram for facial manipulation: @anastasiabeautyfascia
More on cold therapy on a Skinny Confidential episode with Andrew Huberman: CLICK HERE
The facial tool I've just bought: CLICK HERE
The fridge I bought: CLICK HERE
15 minute YouTube workouts by Caroline Girvan: CLICK HERE
IScreen for ordering any health test you want: CLICK HERE
The theragyn I bought: CLICK HERE
The magnesium oil I bought: Salt Lab, CLICK HERE
Podcasts I regularly listen to:
- The Skinny Confidential podcast
- Diary of a CEO podcast
- Rise and conquer podcast
- Mind Your Business Podcast (ps my episode is episode number 631 CLICK HERE )
Learn more from me / work with me:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my recipe eBooks: Click here!
Follow me on instagram: @health_with_bec
Visit my website: Click here
Join me in beautiful Bali for this episode where I’m sharing five KEY things to avoid if you want to see body transformation results (that last) by Christmas! With the holidays only 7 weeks away, there's absoluely time to see change if you start now. It's time to make every day count—and these tips are essential if you're serious about progress. From fitness strategies to calorie guidance, to setting clever boundaries, I cover it all to help you stay on track without falling into common pitfalls. And, I chat about some SUPER exciting things coming in November!!
Special Announcements:
- Early Black Friday Sale: Starting Friday, November 1st, you can get 20% off the 3 Week Body Reset! If you're ready to begin your weight loss journey without the hunger, this is the perfect time to join. The sale will run for one week only (ends November 10), so don’t miss it! Click here to learn more and join!
- Exciting November Walking Challenge in the Health with Bec Tribe: In November, the Tribe is kicking off a walking challenge to stay active together! We'll be setting a big group goal and finding creative ways to keep up our step count. Members, watch for an event invite for an in-person meetup with me if you're in Perth! More details will be sent to your emails this Friday, November 1st and also posted in the Facebook group. CLICK HERE TO JOIN US!!
- Freebie Alert: Not on my email list yet? You'll want to be so that you can be reminded about the sale coming! Download my 15-Minute Meal eBook for four quick, balanced, low carb, high protein, delicious recipes that are ideal for dinner. When you sign up, you’ll also get emails about exclusive content, like our 3 Week Body Reset sale. Grab the eBook here.
Don’t Miss Out on Learning More: Throughout the episode, I dive deep into several areas with specific recommendations. For more on these, check out previous episodes linked here:
More on tips to prevent metabolism slowing when dieting:
169: Metabolism Boosting Tips! Break Through Plateaus and Burn More Calories
More on the importance of tracking food so that you don't slightly overeat and kick yourself out of your calorie deficit:#163: Trying it ALL and not seeing weight loss results? The one vital thing you're maybe missing...
Exercise#124: All your questions about EXERCISE answered! Weight training, fat burning, mistakes and more More on importance of calorie counting:#120: Is calorie counting & using the apps ACTUALLY useful? What are the pros and cons? Why you shouldn’t cut calories too low:#87: Thinking Of Doing a Fad Diet or Cutting Calories Super Low? 3 Reasons Why This Will HARM Your Progress!
Other related episodes:#93: The One Thing You're Getting Wrong If You Keep Failing to Stick to Your Diet
#140: My top 6 tips to quit the 'all or nothing', yo-yo dieting patterns and build consistent habits that bring RESULTS! (Even when you travel)
Calorie calculator: https://www.calculator.net/calorie-calculator.html
Learn more from me / work with me:
Follow me on instagram: @health_with_bec
Visit my website for all programs and eBooks: Click here
Here, I begin the episode by opening up about a recent experience in my personal life that really made me appreciate the importance of checking in with your health. I share my story of discovering a lump in my breast and why it’s so important to take action with your breast checks!
Then, I dive into some of the key daily habits and hacks that help me stay consistent with my healthy eating, exercise routine, sleep and productivity! These are the routines and hacks I’ve honed over the years to help me maintain a balanced lifestyle and continuously achieve my health and business goals. You can steal them and apply them to your life too - I give you heaps of action steps and ideas along the way!
Here's a sneak peek of what you can expect:
- Planning and Productivity Hacks: I break down how I plan my week and stay organizsd so I can hit the ground running, keep my health on track, and stay efficient with work. I’ll share why planning even just a little bit each week can make a massive difference in achieving your goals—without feeling overwhelmed.
- Exercise Habits that Stick: I talk about how I structure my day around exercise to keep my energy high and stress low, and how you can find what works best for your body and lifestyle to build a routine that sticks.
- Easy Healthy Eating Tips: Want to eat well without the stress? I'll share the simple steps I take to always be prepared with healthy meal options. This includes my go-to pantry staples
- The Power of Small Steps: How I fit in extra movement throughout the day without sacrificing time, and how you can too.
- Supplements and Organization: Discover how I streamline my supplement routine to save time and stay consistent, with a simple hack to make your daily health habits effortless.
- Sleep Strategy: Sleep is essential for maintaining both health and productivity. I’ll dive into my personal strategies for setting boundaries to ensure I get a restful night so I can wake up refreshed and ready to go.
If you’ve been struggling to stay on track with your health, fitness, or work-life balance, this episode is full of actionable tips and personal insights to help you get there!
Links mentioned:
The place that I went to get my breast checked: Women's & Breast Imaging
Learn more from me / work with me:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my recipe eBooks: Click here!
Follow me on instagram: @health_with_bec
Visit my website: Click here
In this episode, I dive into how I prioritise and invest my money in ways that directly align with my personal and professional goals. From building a successful business to maintaining a healthy, balanced lifestyle, I’ll take you through the thought process behind my spending decisions to inspire you to rethink how you invest your own money.
It’s all about setting the right priorities—whether it’s in your health, relationships, or even your joy—and understanding that investing in the right areas can help you reach your goals faster! I also give you some clear action steps at the end to help you re-set your priorities and start spending money on the RIGHT things that will propel you forward in life!
Resources Mentioned: * Episode 13: Discover Your Deeper "Why" with the Onion Activity
Learn more from me / work with me:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my recipe eBooks: Click here!
Follow me on instagram: @health_with_bec
Visit my website: Click here
If you found this episode helpful, I would love it if you shared it with a friend or shared a screenshot on Instagram and tagged me @health_with_bec. Don’t forget to hit subscribe and leave a review if you’re enjoying the show—it really helps more women discover Body Bites with Bec and start transforming their lives!
In this episode, I share my top five most used, most loved foods and products that help me maintain a healthy lifestyle and reach my fitness goals. I SWEAR by them and couldn't live without them.]
I also talk about how to build healthy habits that stick and how these foods and prodcucts do that for me. There are two things that you have to get right if you want to create habits that stick, and you will find out what they are here! If you get this right, you'll be far more likely to stay consistent and reach your health goals!
Discounts & Links discussed:
- Episode 101: Getting back on track and how to create habits that actually stick
- The slow cooker I have: Click here
- My Winter Warmers eBook with slow cooked beef inside: Click here
- Slendier Legume Pastas: Available at Coles, Woolworths, and online: click here
- Before You Speak Coffee: Use code "HEALTHWITHBEC" for 10% off. Click here
- Morlife Products (Plantiful protein powder in Vanilla fudge or Choc Caramel Swirl, mug cakes and marine collagen): Use code "HEALTHWITHBEC" for 15% off (excluding mug cakes): Click here
- My Free 15-Minute Meals eBook: Includes my favorite pasta recipe! Click here
- My most loved Slow Cooked Butter Chicken recipe: Click here
- Protein pancakes recipe: Click here
Learn more from me / work with me:
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Follow me on instagram: @health_with_bec
Visit my website: www.healthwithbec.com
In this episode, I dive into how to reignite your metabolism if it’s slowed down after long-term dieting or if you're stuck in a weight loss plateau. I’ll highlight key, simple strategies to boost your metabolism sustainably!
If you feel like your metabolism has slowed down, you're eating the same but not seeing results, or you're just curious about how to optimize your body's calorie-burning potential, this episode is for you.
In this episode, I share:
- Why your metabolism might be slower after dieting and how to fix it.
- The importance of protein and strength training to maintain and grow muscle – your best friend for a fast metabolism!
- How to eat for fat loss with a focus on high-protein, high-fiber meals that boost your metabolism naturally.
- How to use daily activity (like walking and taking the stairs) to burn more calories without even feeling like you're "exercising."
- Simple but effective metabolism-boosters like staying hydrated, coffee, and tea – yes, your favorite drinks can help!
The strategies I share aren’t just about quick fixes – they are all about sustainable, long-term results. You know I’m all about helping women like you slim down and lose the bloat in a way that works for life, and this episode is packed with practical tips you can start using today!
Links mentioned:
Episode 65: Protein Needs and Strength Training
Episode 124: Optimizing Your Exercise Routine
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my recipe eBooks: Click here!
Follow me on instagram: @health_with_bec
Visit my website: Click here
In this episode, I dive deep into a key issue that most conventional diets overlook, which often leads to failure in achieving long-term weight loss success. It's not just about losing weight—it's about keeping it off for good, and that's where most diets fall short, with 85-90% of dieters regaining their lost weight! Today, I explore why this happens and what you can do to avoid it.
What You'll Learn:
- The Alarming Statistics of Diet Failure: I break down research showing that 80-95% of dieters regain the weight they’ve lost, often within just a few years. If you’ve lost weight in the past, only to gain it back, you’re not alone—and there’s a scientific reason behind it.
- How Calorie Restriction Affects Your Metabolism: Long periods of calorie restriction can slow down your metabolism, making it harder to maintain weight loss. I explain the science behind metabolic adaptation and why your body fights to keep you from losing too much weight too quickly.
- The Role of Hormones in Weight Loss: Learn how dieting can lead to a drop in your thyroid hormones (affecting metabolism), an increase in cortisol (stress hormone), and changes in hunger hormones (ghrelin and leptin) that make it harder to stay on track.
- The Importance of Calorie Cycling: I introduce calorie cycling as a powerful strategy to prevent your metabolism from slowing down. I share how incorporating higher calorie “refeed” days can help regulate your metabolism, reduce hunger, and maintain long-term weight loss.
- Why Strength Training and Protein Are Essential: Discover why eating a high-protein diet and incorporating strength training are critical to keeping your metabolism strong while losing weight.
If you’ve ever struggled with losing weight and keeping it off, this episode will help you understand the science behind why that happens and how you can beat the odds. I’ve developed my approach to cover all of these factors, and it’s worked for thousands of women worldwide. Tune in to learn how to make sustainable, long-term weight loss a reality for you too!
Further podcasts to listen to that I mention:
Episode 48: Learn more about the link between cortisol and weight loss, plus my top stress-reducing tips. Click here
Episode 87: Thinking of Doing a Fad Diet? Three reasons why cutting calories too low will harm your progress. Click here Episode 65: 7 Fat Burning Reasons to Eat More Protein Click here
Episode 124: All your questions about EXERCISE answered! Weight training, fat burning, mistakes and more: Click here Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my recipe eBooks: Click here!
Follow me on instagram: @health_with_bec
Visit my website: Click here
00:00 Intro
01:27 The Theme Of This Episode, Including The Woman That Needs To Hear it
02:40 My Personal Experience With The Strategies I Recommend
05:30 The Importance of Deep Reflection
06:40 How To Practice Deep Reflection
08:12 Why Being Selfish Matters
10:50 My Personal Happiness List
15:00 Why You Have to Be The Detective Of Your Own Life
18:55 How Do You Become The Detective Of Your Own Life
20:58 Understanding Your Why
22:10 How I’ve Been Implementing These Strategies Recently In My Life
28:50 The Biggest Breakthroughs Often Happen After This …
30:20 My personal why and how it fuels me
32:20 The Importance Of Knowing Your Why
33:40 Why Being “Selfish” Is Actually A Good Thing
40:10 Using Reflection To Become Unstuck
41:00 Episode Wrap Up & Motivational Pep Talk
In today’s episode, I felt like I had to continue on with the theme of last weeks to help you even more. I'm diving into a topic that’s been incredibly important in my own life—deep reflection and how it can help you achieve your goals, whether it’s weight loss, fitness, or any other area. I’m sharing my personal journey and how constantly reflecting on my happiness and tweaking my approach has led me to overcome challenges in both my business and health journey. I hope my experiences will help you do the same!
What You'll Learn:
- Reflecting and Tweaking for Success: Over the years, I’ve learned that taking time to reflect has been key to finding success in my health and business. In this episode, I’m walking you through how you can regularly assess your life and make small changes to keep progressing.
- The Power of Being "Selfishly Reflective": To show up fully for others and achieve your own goals, you need to carve out time for yourself. I’m sharing how I prioritize "me-time" and how this has not only improved my business but also my mental and physical health. Being selfish with your time is not a bad thing—it's essential!
- Breaking Down the Process: When I reflect, I focus on two key areas:
- Happiness and Energy: I talk about the importance of optimizing your daily routines to make sure you’re feeling your best, because when you feel good, everything else becomes easier.
- Problem-Solving: Life isn’t without its roadblocks, and we all have moments where things don’t go to plan. I explain how I constantly search for solutions and tweak my approach when something isn’t working.
- Self-Awareness and Goal Achievement: One of the biggest lessons I’ve learned is the power of self-awareness in staying on track. Whether it’s your weight loss journey or another life goal, regular reflection is crucial. I share how I make lists to reflect on what makes me happy and what's holding me back. From there, I test new strategies, learn from mistakes, and continue moving forward.
- Practical Tips for Deep Reflection and Success:
- Make time for regular reflection—whether it’s an hour daily or a half-day on the weekend.
- Prioritize the habits that make you feel happy and grounded, like exercise, spending time in nature, and connecting with loved ones.
- If you’re stuck, don’t be afraid to try something new—whether that’s tweaking your diet, speaking to a professional, or reaching out to your support network.
- Always remember your "why" and remind yourself of the bigger picture behind your goals.
Final Thoughts: If there’s one thing I’ve learned, it’s that consistent reflection and a willingness to try new things is essential to achieving big goals. Be kind to yourself, focus on your happiness, and remember—small steps add up over time. Success doesn’t happen overnight, but with the right mindset and a reflective approach, anything is possible!
Links:
Episode 13: Why Motivation is NOT What You’re Looking For. It’s This... click here
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my recipe eBooks: Click here!
Follow me on instagram: @health_with_bec
Visit my website: Click here
I'm back after taking a much needed break from the podcast!
But, I returned from my 3 week trip to Italy and London and felt quite different to how I'd normally feel after travelling...
Whilst I felt re-energised from visiting such amazing spots and doing the least amount of work I have EVER done on a holiday, I ended the trip feeling bloated, puffy and heavier. This made it harder for me to feel the same level of motivation that I had for exercise pre the trip. I've also found it so hard to get that creative spark back in me that I usually have (most weeks) for work.
In this episode, I share how and why my eating and drinking habits changed a little bit compared to my usual travels (where I've worked out my healthy balance pretty well & normally return feeling pretty good) and my thoughts on why it's been harder to feel creative for work.
I also offer tips, of course, throughout this podcast on:
- How to get your motivation and mojo back if you've let any healthy habits slip after a holiday or just a period of zero motivation
- How to build your healthy habits back up again AND how to ensure they don't fall away again
- Why it's a GOOD thing to feel crap sometimes from eating foods that you don't normally eat
I think I jump around quite a bit in this epiode because I just had so many thoughts to share, but I really hope that my reflection helps you see that I too am human and the occasional lows in your motivation is normal. I also hope that it encourages you to constanty reflect on WHY you're feeling and acting in certain ways, because without reflection, you can't figure out what changes you need to make in your life! Reaching your goals is ALWAYS about trying new things, failing, getting back up again and learning from past experiences.
00:00 Intro
01:10 Wrap Up Of 2024 Italy Trip + Why This Trip Was Different
03:45 A Vulnerable Share About Why This Episode Was Hard To Record
06:12 Discussing What This Episode Is About & Why It’s Important
07:56 Why Didn’t I Stay On Track With My Healthy Habits This Trip?
16:43 A Reminder About My Own Personal Health/ Weight Loss Story
24:12 The Main Point Of This Podcast
25:20 How To Rebuild Habits & Regain Motivation
30:30 What I’ve Been Doing To Get Back Into A Healthy Routine With Food & Exercise
34:58 The Importance Of Maintaining Habits Whilst Away/ On Holidays
39:08 What I Always Encourage You To Do When You Feel ‘Off’ After Losing Momentum
Further links & resources:
Podcasts where I talk about how I eat when I travel to keep my balance:
- 158: (Replay) How to indulge with balance and quit the ‘all or nothing mentality’ when you go on holidays!
- 149: Maintaining my eating and fitness balance when I travel (and eat out at every meal)
- 110: Tips For Eating With Balance When Travelling
- 80: My Italian Trip (PART 2): Eating with Balance, Maintaining my Weight , Gluten & Food Sensitivities
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my recipe eBooks: Click here!
Follow me on instagram: @health_with_bec
Visit my website: Click here
Breakout after flying?
It’s definitely a thing! Especially if you’re acne or breakout prone like me.
In this episode, I share what I did in the 48 hour lead-up to my long-haul flight to Italy (tonight!!) and what I’ll be doing on the plane to prevent some big angry pimples landing on my face in Italy!
I also talk about:
- Why breakouts form when flying
- What I’m taking on the plane and in my suitcase
- The importance of hydration when you are acne prone
- My own acne journey and a few reasons why it occurred 4 years ago and how I manage it now to (touch wood) have the best skin I've had, breakout wise, in my whole life for the past 2 years!
Links:
Podcasts about my acne healing journey, periods, hormones and more:
Episode 90: How to minimise pms weight gain & other side effects, the power of tracking, my own unusual experience)
Episode 89: The skincare changes that were the answer to healing my acne
Episode 18: My skin transformation and excess oestrogen journey
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my recipe eBooks: Click here!
Follow me on instagram: @health_with_bec
Visit my website: Click here
(In the intro of this episode, I have a HUGE announcment & a special present for you to celebrate!!!!!)...
Do you relate to any of these scenarios?
- Are you someone that's stuck in the cycle of following a diet or cutting your calorie down but you keep putting the weight back on after you lose it?
- Maybe you feel results for a short term period, but a holiday comes and you totally give up and then return to your old habits?
Jess, mum of 3 from Melbourne said yes to all of the above before finding me and starting my 3 Week Body Reset, followed by the Health With Bec Tribe.
But now, she’s lost just under 20 kgs (!!) over the last 12 months without finding it hard AND has enjoyed the process, loved the food, been on holidays, hasn’t felt hungry and works it in well with her family life and full time work..
I had to get her on the podcast to share her story and tips here to inspire you to also lose weight sustainably.
There are some amazing tips here for the women on my programs too!! Especially if you’re also a mum.
If Jess can do it, so can you.
00:00 Intro + Exciting Podcast Announcement
03:44 Exclusive Listener Discount For All HWB Programs & eBooks (Until Monday 5th August 2024)
06:18 An Introduction To Triber Member, Jess Dean
07:32 Her Incredible Results To Date
08:55 Before Joining The 3 Week Body Reset …
10:13 Other Diet Attempts In The Past
12:58 Why The 3 Week Body Reset?
14:40 The Driving Force To Continue With The Health With Bec Approach
18.50 Navigating The 3 Week Body Reset With Young Kids
21.12 Following Meal Plans & Choosing Favourites
22:50 Motivations To Stay Consistent
24:35 Positive Side Effects/ Positive Changes
26.45 Tips & Ideas For Lunches & Dinners
29:00 Planning & Prepping On The Weekends
30:48 Advice To Other Women Who Are Feeling A Bit Stuck & Defeated?
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset (Limited time code 1MBBWB for 20% off! Ends Monday August 5 midnight)
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe (Limited time code 1MBBWB for 20% off! Ends Monday August 5 midnight)
Explore my recipe eBooks: Click here! (Limited time code 1MBBWB for 20% off! Ends Monday August 5 midnight)
Follow me on instagram: @health_with_bec
If you're eating clean, exercising and feeling like you're trying it ALL, yet the scales aren't moving or you've hit a plateau, there is a super common mistake that I have seen many women make that is holding them back.
In this episode, I will share what it is and give you practical solutions so that you CAN see results from your hard efforts!
00:00 Intro
02:40 Who This Podcast Relates To & The Woman That Health With Bec Aims To Help
05:20 Bec’s Personal Experience With Weight Loss/ Weight Maintenance
06:30 What You Might Be Missing If You're Not Getting Weight Loss Success
07.10 Calorie Misinformation/ Confusion On The Internet
08.28 Additional Episodes On Calorie Counting & Calorie Tracking Apps
09.25 The Science Behind Weight Loss
10.50 How Not Counting Calories Could Be Slowing Weight Loss Results
13.12 Eating With Balance & The Health with Bec Approach
16.38 How To Ensure You Are Staying In A Calorie Deficit
17.52 How To Track & Count Calories Without Obsession & Overwhelm
21.26 Advice For Women In The 3 Week Body Reset & Health With Bec Tribe
25.58 Reminder To Those Trying It All But Struggling To See Weight Loss Success
Links:
More podcasts to help you learn about calorie deficits and 80/20 living:
#120: Is calorie counting & using the apps ACTUALLY useful? What are the pros and cons? #119: How to actually 80/20 and quit the 'all or nothing' cycle to lose weight effectively 87: Thinking Of Doing a Fad Diet or Cutting Calories Super Low? 3 Reasons Why This Will HARM Your Progress! Podcasts that share my own gut health & slow thyroid journey:
#129: Why you should never stop searching for answers. My vulnerable gut & dieting journey and how it lead to a life-changing approach for both myself and thousands of women)
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Download my FREE eBook with 4, 15 minute meals: click here
Feeling stuck?
Unable to take those daily steps that you KNOW you want to take to get closer to that goal?
If so, there truly can be so many things in your day-to-day life that can hinder your growth & motivation that you may not be aware of.
The way you live out every day of your life, the choices you make, the boundaries you set, the priorities you make, your mindset… it’s all up to you.
And, they can either keep you stuck and constantly thinking “why am I not achieving what I want?”
OR propel you forward, slowly, day after day to get you to the goal you’ve set or the dreams that you have for yourself.
So, in todays episode, I’m sharing 5 lifestyle choices and mindsets that keep you stuck and HOW to flip them on their head so that you CAN feel more motivated and inspired to take aligned action and take those steps that bring you towards your goal - whether it be weight loss, fitness or your career.
Growth isn’t easy and that’s why people who have what you want don’t have it easy either.
What they DO have is commitment to tweaking their lifestyle and mindset daily to work FOR them and not against them so that they can get through the growing pains that are inevitable with change.
Lots of tough love, inspiring words of motivation & vulnerability in this episode and I hope it helps you!
Links:
The episode with Anneke: #134: From addiction to balance, Anneke's 40 kg loss and transformative journey to healing, love, fitness and happiness!
The episode on discovering and finding out your WHY: #13: Why Motivation is NOT What You're Looking For. It's This …
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Download my FREE eBook with 4, 15 minute meals: click here
Weight loss isn't as simple as cutting your calories and exercising more. There is SO much more to consider! Here, I share 6 things to keep in mind and always remember that can dramatically hinder your weight loss efforts if you forget to implement them!
Links mentioned:
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Download my FREE eBook with 4, 15 minute meals: click here
Morlife Deep Sleep Remedy drink (enter code healthwithbec at checkout for 15% off): click here
More podcasts on gut health:
#41: Confusion with Gluten be Gone!
#42: Confusion with Gluten be Gone - Part 2. Your Questions Answered!
#40: Have IBS? The Advice That Works for 8/10 Women That No One Tells You
#76: (Part 1) A Vulnerable Deep Dive Into My EXACT Gut Healing Journey & How You Too Can Fix Yours!
#77: (Part 2) A Vulnerable Deep Dive Into My EXACT Gut Healing Journey & How You Too Can Fix Yours!
More podcasts on sleep:
#35: Can Sleep Loss Make You Gain Weight?
More podcasts on stress: #48: The Link Between Stress and Weight and My Top 13 Tips to Get Yours Under Control!
More podcasts on exercise: #131: 7 simple tips to stay motivated and consistent with exercise and see the results you’re after!
#124: All your questions about EXERCISE answered! Weight training, fat burning, mistakes and more
#33: Could Overexercising Be The Cause of Your Weight Gain? More podcasts on calories and how to know if you’re eating enough: #87: Thinking Of Doing a Fad Diet or Cutting Calories Super Low? 3 Reasons Why This Will HARM Your Progress!
More podcasts on how to eat with balance (80/20):
#10: How You CAN Lose Weight Whilst Eating Out
#12: Does Alcohol Really Slow Down Weight Loss?
#149: Maintaining my eating and fitness balance when I travel (and eat out at every meal)
#110: Tips For Eating With Balance When Travelling
#80: My Italian Trip (PART 2): Eating with Balance, Maintaining my Weight , Gluten & Food Sensitivities
Have sugar cravings at night time that you can't kick?
Those after dinner sweets can really wreck havock on your progress if you are committed to reaching and maintaining your healthy weight.
This episode will provide you with lots of ideas to help!
Links mentioned:
Buy my Eat Cake Lose Weight eBook: Click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Read my other blog and listen to my podcast on sugar craving tips: Click here
Download my FREE eBook with 4, 15 minute meals: click here
Morlife Deep Sleep Remedy drink (enter code healthwithbec at checkout for 15% off): click here
Before You Speak coffee (enter code healthwithbec at checkout for 10% off): click here
Another huge dose of mindset and motivation in this episode for you!
Because… without the mindset, the actions that you need to take consistently to get you to where you want to be is pretty damn hard.
Mindset first, actions second.
This episode brings you 3 of my most effective, actionable things that you can do to train your brain to take those daily steps far more easily so that you can reach that goal.
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
After just returning from a quick holiday in Bali, so many of you were curious about how I eat when I’m there. And, how I prevent that ‘all or nothing’ mentality that I used to absolutely experience for years until I found my balance.
Because I went to Bali twice last year (in 2023) and recorded a podcast allll about how I eat with balance after one of the trips, it felt silly to re-record one and repeat everything!
So, I want to share the replay of the episode with you today.
It IS possible to indulge and enjoy yourself when you travel without feeling like you've gone 10 steps backwards with your health when you return home.
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
In this episode, I have Elisha Casagrande join me to talk very openly and vulnerably about her alcohol reduction journey after the diagnosis of her husbands cancer.
Elisha is a PT and Health & Style Coach who loves empowering women to look as good as they feel. She has also recently joined my team, after being been a member inside my membership, the Health With Bec Tribe since the very beginning, 4 years ago, and lives and breathes the Health With Bec life.
Despite her being extremely healthy, she shares how the birth of her two children sparked anxiety which lead to having a drink every night, and then how her husbands sudden diagnosis of cancer 6 years ago, when the kids were only 2 and 5, lead to her alcohol habit increasing immensely.
But, she overcame it in about 12 months, using strategies that she very openly shares and now manages her alcohol in a very balanced way.
Her story to overcoming the habit of her nightly excessive drinking is extremely inspiring and I know it will help anyone who is looking to reduce their alcohol consumption or break any habit that may not be serving you!
It’s also an honest story to normalise the challenges in life and how sometimes, even the healthiest people go through challenges and stages where one art of their healthy habits falls to the side - despite how healthy or put together they seem from the outside.
I hope you enjoy our chat as much as I did! Links:
Download the Mind The Sip app: click here Read Quit Like A Woman: click here Follow Elisha on instagram: feelbelook
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Join me in this super quick episode to hear from my team while we were down south on our work retreat!
I asked them all: 'What is your best tip to staying on track with your health with your extremely busy life?'
They are all members of the Health with Bec Tribe and have all been so for 1-3 years.
Which one will you implement into your life?
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Want that thing SO badly, but feel stagnant and like you're not seeing the results you'd like?
You might not be doing this vital thing...
I personally do it every single week (sometimes far more than that) and I swear by it.
It's a necessity if you want to propel forward in life and reach any goal instead of staying stuck where you are.
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
We all know how challenging it can be to stay consistent with the things that we KNOW we should be doing daily to reach our goals. So, today, I want to share 8 of my best tips with you to help you optimise your motivation each day so that you can reach your goals faster and with more ease!
Links:
Podcast on sleep: Episode 35: Can Sleep Loss Make You Gain Weight?
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
I get questions from women on my programs all the time such as:
-
‘Isn’t soy bad for your hormones?
-
‘Isn’t soy bad for your thyroid?
So, I want to clear the confusion about soy up here and also delve into the health benefits so that you can make your own informed choices as you continue to embark on your healthy eating journey!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
In this episode podcast, I'm filling you in on a SUPER EXCITING new food product that I have just lauched in collaboration with Morlife, a brand that I've been parterened with for over 6 years. I've been eating them SO MUCH, mainly for breakfast and sometimes lunch...
It's made in minutes and I know you guys will love them as much as I do!
I will talk you through:
- When to eat them
- If they will suit your lifestyle / dietary preferences
- How they will assist in your weight loss journey
- Why I love Morlife
- What other Morlife products I regularly consume
- The benefits inside the mug cakes and who they will suit
- If they will affect your bloating?
- Creative ways to eat them / what to top them with!
Links:
Head to the Morlife website to shop now: Click here (enter code healthwithbec for 15% off)
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Today, I'm getting vulnerable on Body Bites with Bec and totally changing the tune.
I wanted to share the story about how I (nearly) finished building an app last year (an entire 11 month project, self funded and countless hours) only to have it fail, hire lawyers to help me and begin a legal case (that's still going...) and decide to restart the entire process, from the beginning, with a new team, from scratch 🤯.
It was the most challenging thing I've been through to date in business so far (8 years) and took a huge toll on my mental health, overwhelm and sleep.
In the podcast, you'll learn actionable tips about HOW I got through this challenge to, eventually, come out the other side with a smile and how I simultaneously doubled my team and grew the business to levels I couldn't of ever dreamt of last year, enabling me to buy my dream house, which was so unexpected and NOT the plan for last year.
I share this story to normalise the challenges we face on the path to our goals. Success isn't easy, and setbacks are part of the journey. I hope my experience inspires you to stay strong, bounce back, and learn from setbacks on your journey to achieving your goals, whether it's in health, weight loss, or any other area of your life.
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Listen to my episode on James Wedmores podcast, Mind Your Business: Episode 631. click here
Buy my favourite Morlife products here (enter code healthwithbec for 15% off at checkout)
So, you’ve counted calories to a tee, eat extremely well and exercise but SOMETHING isn't adding up...
There are so many different confounding factors that affect women’s metabolisms and their ability to burn fat.
Here are 5 situations that you may not have considered before that can dramatically affect your ability to lose weight and keep you stuck at a dreaded plateau!
Links mentioned:
Read the full blog post for this podcast here
See my list of highly recommended integrative doctors here
Learn more about the link between food sensitivities and weight here AND listen to episode 26
Learn more about the thyroid in episode 38
Learn more about optimising your gut health and my best tips with this blog here
Download my FREE 50 weight loss tips PDF checklist with my bonus sleep tips here
Read all about my programs to help you slim down without the hunger here
Follow me on instagram here!
It IS possible to indulge and enjoy yourself when you travel without coming home with that treaded feeling like you've gone 10 steps backwards with your health when you return home.
I’ve just returned from 11 days of travel through Sydney, Queensland and Melbourne and today, I’m going to share how I maintain my balance with my eating and exercise when I’m away (and eating out at every meal) with some super actionable tips for you.
This podcast will help you shift that 'all or nothing' holiday mindset that is so common and that I personally used to experience myself!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Before you speak coffee (enter healthwithbec at checkout for 10% off): Click here Morlife website(enter healthwithbec at checkout for 15% off): : Click here
Podcast on sleep: #35: Can Sleep Loss Make You Gain Weight? More podcasts on exercise: #131: 7 simple tips to stay motivated and consistent with exercise and see the results you’re after! #124: All your questions about EXERCISE answered! Weight training, fat burning, mistakes and more More podcasts on travel: #80: My Italian Trip (PART 2): Eating with Balance, Maintaining my Weight , Gluten & Food Sensitivities #110: Tips For Eating With Balance When Travelling
Do you ever feel like:
- You start the day or week wanting to be healthy but you feel too busy, stressed and flustered to get a healthy meal on the table for yourself? Maybe you pick at the kids leftovers, make yourself a sandwich for dinner or throw some crackers in your mouth because running around for the kids and getting them ready for bed just TOO hectic?
- You just don't think it's possible to make time for yourself right now?
- You don't have time to exercise?
If you're relating, this episode is for you. Kat has been working for me, full time now, for 2.5 years. And, she has 2 young kids AND is a a body pump instructor. It's safe to say her life is extremely busy. I honestly call her a superwoman ALL the time 😂 Despite her INSANELY busy life, she lost 20 kgs and has maintained her healthy lifestyle for nearly 3 years! She has so many tips and tricks to share with you so that you too can stay on track with your goals, no matter how busy you are!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Worried you’re going to go OTT over Easter and binge on all the chocolate and hot cross buns?
Want to try to prevent this so that you can eat with a little more balance, prevent the huge binges and wake up when Easter is over feeling great instead of heavy, bleh, bloated and 10 steps behind?
This episode is for you!
Links:
My hot cross buns recipe (+ 3 free chocolate recipes to download): click here
My podcast on alcohol tips: Episode 54
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Feel like you want to get back into your healthy routine or change a habit and you just CAN'T find the motivation to start? You keep saying 'next Monday' but it never happens?
Or, do you do what you say you're going to do for a few days or maybe even a week, but then give up again and can't stay consistent?
There are 3 key things that you could be doing wrong that keep you here. In this episode, I'll share the mistakes, plus give my solutions to help you out of these situatoins so that you CAN do what you're wanting to do and achieve what you want to achieve.
I hope this helps you!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Do you get to 3 pm and crave sweets to get you through the arvo?
Do you try, oh so hard to eat well all day but then find yourself binging on all the wrong things come dinner time?
Do you WISH you could stop this so that you could actually stop caving all the time and see some progress?
You can! But there's something that needs to happen first....
What's most likely holding you back here is an addiction to sugar.
Those pesky sugar cravings make it so incredibly hard to stick with a weight loss plan when they’re around!
So, how can you manage them? Or, how can you totally eradicate them?
Here are my 12 best tips to cut your sugar cravings so that you can finally stay consistent with your efforts and see the results you deserve!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Today, I'm answering a series of questions that I was asked by one of the members in the Health with Bec Tribe.
This was her message to me:
"I want to ask advice about how to stay on track?
In particular how to build self discipline?
When you where researching your gut health, how did you let go of old habits?
How did you consistently stop an emotional binge?
Do you have any tips on how to strengthen self discipline? I seem to start well and keep reverting back to old habits either due to stress, emotions, monthly cycle….."
I answer this by sharing about my own, personal journey and the 5 most effective things that have helped me!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Other podcasts of mine that relate to this topic and will help you more:
#140: My top 6 tips to quit the 'all or nothing', yo-yo dieting patterns and build consistent habits that bring RESULTS! (Even when you travel)
#130: How to STOP giving up on your dieting attempts and release the guilt when you 'slip up'
#126: 4 Tips To Reduce Binge Eating Patterns
#116: Keep giving up? Implement this one change to stay consistent
#13: Why Motivation is NOT What You're Looking For. It's This... Other podcasts of mine about my health journey:
#76: (Part 1) A Vulnerable Deep Dive Into My EXACT Gut Healing Journey & How You Too Can Fix Yours!
#77: (Part 2) A Vulnerable Deep Dive Into My EXACT Gut Healing Journey & How You Too Can Fix Yours!
#1: Who am I? My Gut Healing and Diet Journey
Do you relate to any of these scenarios?
- Are you someone that's stuck in the cycle of following a diet (maybe mine, your own or another companys) but you keep putting the weight back on?
- Maybe you feel results for a short term period, but a holiday comes and you totally give up and then return to your old habits?
- Or, maybe you're older than 50 and keep telling yourself that it's impossible to lose weight at this age?
Melinda, 55 from Melbourne said yes to all of the above before finding me and starting my 3 Week Body Reset, followed by the Health With Bec Tribe.
But now, she’s lost 21 kgs without finding it hard AND has enjoyed the process, loved the food, hasn’t felt hungry and she’s maintained her loss for over 3 months now... it’s the best she’s felt since her early 20s!!
She shares her story and tips here to inspire you to also lose weight sustainably.
There are so many tips here for the women on my programs too!!
If Melinda can do it, so can you.
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Fasting resources mentioned
Download my Fasting Freebie: Click here
#15: 2 Proven and Profound Fat Burning Benefits of Intermittent Fasting #16: Intermittent Fasting Do’s and Don’ts and Your Questions Answered!
Life's full of ups and downs. I've personally gone through a down in the last week, yet I've still stayed strong to show up for work and stay committed to my healthy habits in the best possible ways that I can.
In this episode, I want to share 4 key things that I do that help me still show up for myself and my goals, whilst equally navigating a challenge so that I don't 'throw in the towel' for an entire week or longer.
I hope this inspires you if you are going through a tough time (or for the next time you hit one!)
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Do I believe in morning routines? Not strict ones to be honest, I'll explain why in this episode.
But, I do try to do these things (or at least most of them) nearly every single work morning.
To reach our goals, we know that we need to stick to our intentions that we set for the day - and the happier and more motivated we feel, the EASIER it is to do what we KNOW we need to do. Setting your morning up correctly can seriously help here.
If I miss one of these things, I often feel it trickle into my day and it leads me to feel anxious and unfocussed.
I hope you enjoy this episode and consider bringing these things into your morning too, they are honestly achievable in some small way for EVERYONE!
Links:
Before You Speak Coffee (code healthwithbec at checkout for %): Click here
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Are you trapped in that cycle where you restrict through the week only to binge on weekends?
Perhaps you keep trying fad diets only to gain all the weight back a few weeks later?
Or, maybe you feel like you eat SO well when you’re in your routine at home, but then as soon as you travel you overeat and come back feeling 5 kgs heavier, bloated and bleh?
Often, this can happen from having an ‘all or nothing’ mindset - and it can be hard to get out of. I used to be there in my early 20s and it wasn’t fun! I found it so hard to be consistent with my healthy habits over the weekends or when I went away.
This pattern that never brings steady, long term weight loss and maintenance OR allows you to enjoy life.
This episode will help you with my very best tips to help YOU find balance, keep up your healthy habits up consistently, week after week and get rid of that all or nothing, binge/restrict, yo-yo dieting loop so that you CAN find that food freedom and see steady, sustainable RESULTS!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Further episodes that will help you with this topic that I mentioned:
More on calorie deficits:
#120: Is calorie counting & using the apps ACTUALLY useful? What are the pros and cons? More episodes on exercise:
#124: All your questions about EXERCISE answered! Weight training, fat burning, mistakes and more
#131: 7 simple tips to stay motivated and consistent with exercise
More on quitting the yo-yo dieting:
#126: 4 Tips To Reduce Binge Eating Patterns #119: How to actually 80/20 and quit the 'all or nothing' cycle to lose weight effectively More on how I eat with balance when I travel:
#110: Tips For Eating With Balance When Travelling More on building healthy habits that STICK:
#101: Getting Back on Track & How To Create Habits That ACTUALLY Stick and Produce Results! #102: The Exact 7 Daily Habits That Women Inside My Membership Have Shared to Achieve Long Term Weight Loss Success
With all the noise out there surrounding weight loss and health, it can be easy to forget the MAIN principles and the most effective ways to lose weight that actually work and are proven by science time and time again. People are becoming stuck on things like:
- How many times a week for red meat?
- What plant milk is best?
- Should I go vegan?
- What time of the day should I eat?
Whilst it's good to be health concious, sometimes these nitty gritty little things don't REALLY matter. What matters most is the proven, overarching facts that often people forget when they are narrowed in on such tiny aspects of dieting and forgetting about the bigger picture. SO, I'm here to remind you of some of the things that ACTUALLY work, because people seem to forget!
Links:
As promised in the episode, I have far more podcasts that delve into each tip below:
More on calorie deficits:
#120: Is calorie counting & using the apps ACTUALLY useful? What are the pros and cons?
More on protein needs:
#65: 7 (Fat Burning) Reasons To Eat More Protein
More on exercise and strength training:
#124: All your questions about EXERCISE answered! Weight training, fat burning, mistakes and more
More on sugar cravings, keeping blood sugars low and low carb diets:
#105: Tried Everything and Can’t Shift Weight? 4 Reasons You May Want to Try a Low(er) Carb Diet
#46: 12 Scientifically Proven Ways to Cut the Sugar Cravings and Lose Weight for Good!
#20: 7 Common Low Carb Mistakes That May Be Sabotaging Your Success
#5: 9 Proven Benefits of Cutting the Carbs and Eating More Fat
#7: Keto Vs Low Carb - and More Myths Debunked
More of importance of sleep and my best tips:
#35: Can Sleep Loss Make You Gain Weight?
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss journey now: 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Today, my beautiful friend Clare, mother of 2 and business owner, shares her journey to sustainably losing 8 kgs in a year - after attempting my 3 Week Body Reset in 2020 and not being able to follow through due to mindset blocks. She WAS ready in 2023 and has so much to share about how she has done this whilst not feeling like she is on a diet at all. She made very simple tweaks that she was able to keep up with, week after week whilst stil enjoying alcohol and meals out. It truly can be easy and in todays podcast we really discuss why mindset is so important, what could be holding you back and why ALWAYS focussing on the long game, quitting the perfection mindset and ditching the scales is the key to sustainable weight loss that you can keep off.
I hope this episode inspires you!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss journey now: 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Clare's instagram: Clare_wood_coach
Clare's website: www.clarewood.com
Over-indulged over the holidays? Fell away from some of your healthy habits and feeling a bit 'bleh'?
So did most people!
In this episode, I to explain why it's actually a GOOD thing to over-indulge at times and provide you with 4 other extremely helpful and motivating tips to help you release any guilt, move forward and start the year RIGHT with the right mindset and strategy to get back into your healthy habits and feel better ASAP!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss journey now: 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
I've just moved into a 2 story penthouse on the river which has exceeded anything in my wildest dreams. Firstly, it’s not about the house. This place was a side effect of taking aligned steps daily towards my MAIN and only dream really for 7 years… to change as many lives as I can.
I’m living my dream in that way after 7 solid, non stop, dedicated years to growing this business and my passion will never stop, but this home was almost a dream that I never knew existed or could be possible for me solo or this early in life (I'm 31).
I’ve always wanted a view, as it makes me inspired to work which aligns with my 'why' - to help more and more of you. So, my first little red brick flat that I rented 5 years ago had glimpses, my first home that I purchased 3 years ago had amazing views, and now this one has ones that don’t even look real. And, I have SO MUCH to share about how I got here and made my dreams come true.
Do you also want to achieve something? Reach a health goal? Grow your business? Start a business? Build a dream life for yourself?
In this bonus episode, I share so many actionable mindset tips & shifts that you can make in your life to help your dreams come true, whatever they are.
I swear by them and always have, and I’m so excited to share my learnings and journey to getting here with you… because ANYTHING is possible for you if you want something enough… anything.
Links:
Start your sustainable weight loss journey & learn how to eat 80/20 without any guesswork: 3 Week Body Reset
(Step 2 after the 3 Week Body Reset) Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Download my FREE eBook with 4 15 minute meals: click here
Explore my free recipes, other eBooks & website: Click here
Follow me on instagram: @health_with_bec
To wrap up what’s been the most challenging, yet also the most transformational and exciting year yet for Health with Bec, Kat takes the mic and we have a chat about what you guys have asked me.
Kat has been my left-hand woman on the team, working very closely with me for over 2 years now. She is the customer support manager and trains the other team members, along with many other tasks behind the scenes to help me keep this business running and growing!
Through a wild year, it’s actually brought us so much closer together so this was a very special experience to reflect on the year and sit down together to record this for you.
A few of the questions I answer:
- What happened with the app you were building?
- How do you structure your work day with Kat? How do your different styles complement each other AND, how do you make it fun?
- What has been your biggest challenge this year?
- Do you feel like your business growh this year has almost multiplied too fast to comprehend?
- What was your happiest moment this year?
- Are you happy with your body and health now?
- What’s the biggest health mistake / trend that you made?
- I want to start my own business but not in my current field, any advice on how to find your passion and confidence to start something?
- What does a full day look like? Eg? What time do you get up etc
- Do you ever eat naughty foods like hot chips and donuts?
- Do you ever feel lonely?
- Where is your green necklace and ring from? I love them
- When you travel by yourself, how do you make friends in another city / country?
- Why do you always choose Rome?
- Fav restaurant in Rome?
- How did you learn to be so successful in business? Any tips?
- Why didn’t you keep the beach apartment as an investment?
- If you didn’t have a career in health / nutrition what do you think you would be?
- Would you offer mentoring to other women who want to start their own business?
As always, I get very vulnerable and honest and I hope that my experiences, lessons, lows and highs from the year inspire you!
Links:
(Limited time meal plan) Grab my 5 Day Detox here
Start your sustainable weight loss journey & learn how to eat 80/20 without any guesswork: 3 Week Body Reset
(Step 2 after the 3 Week Body Reset) Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Download my FREE eBook with 4 15 minute meals: click here
Explore my free recipes, other eBooks & website: Click here
Follow me on instagram: @health_with_bec
I can't beleive I bumped into Anneke in VENICE! She then proceeded to tell me about how I've played a huge part in turning her entire life around and I just had to bring her onto the podcast to share her inspiring journey with you. Anneke suffered from a drug addiction for 6 months of her life, putting her into a chemical induced anorexia after going through a really tough divorce. She decided to call it quits and then found herself addicted to sugar and gaining weight rapidly over the following year. Fast forward another year or so and she met the love of her life, got engaged and decided to turn her health around when covid hit. She found me and my recipes and said that ‘it all made sense’. She could see how reducing her calories didn’t mean missing out on life's joys or eating small meals.
She began training with a PT and lost a total of 40 kgs and is now a pilates instructor filled with confidence, pure 80/20 balance with her eating and has found happiness on both the inside and out.
Anneke shares her insanely inspiring and honest transformational story with me here, in my home (we both live in Perth!) and what an honour it was. I hope it inspires you and touches you as much as it touched me. Links:
(Limited time meal plan) Grab my 5 Day Detox here
Start your sustainable weight loss journey & learn how to eat 80/20 without any guesswork: 3 Week Body Reset
(Step 2 after the 3 Week Body Reset) Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Download my FREE eBook with 4 15 minute meals: click here
Explore my free recipes, other eBooks & website: Click here
Follow me on instagram: @health_with_bec
(Personal chat / business & life update for the first 26 minutes, please skip through if you don't want an update!)
At this time of the year, it’s so common for women to panic and get into that ‘I want to lose weight fast before Christmas zone’.
So, if this is you, let’s make sure you’re not making these mistakes so that you can actually see the results that you’re trying to achieve!
I also announce that the 5 DAY DETOX IS BACK!!! For a very limited time!
Links:
Join my 5 Day Detox here
Start your weight loss journey now: 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Download my FREE eBook with 4 15 minute meals: click here
Explore my free recipes, other eBooks & website: Click here
Follow me on instagram: @health_with_bec
Healthy food delivery companies mentioned:
Hail the Kale
Bnourished
Embarking on a new diet or making some changes? Like cutting out sugar?
If you're someone that gets negative comments about this or a negative vibe when you are around people, and it deters you from sticking with your intentions, this is for you.
I hear this ALL the time, and so I have 3 things to share here with you that will help you navigate these times so that you can stay true to your vision and never let them deter you!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss journey now: 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Feeling like you've lost your mojo with exercise?
Struggle to stay consistent or to find the motivation?
Feel like you have to 'go hard' for it to be effective?
This episode is for you!
You will leave the episode with actionable tips to implement right away that will REALLY help you form consistent habits with your exericse and see the results you're after - because it's consistency, over time, that brings results. Sometimes, it's the smaller and more lower impact exercise sessions repeated week after week that form MORE results than intense sessions, it does for me anyway!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss journey now: 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
So, you have a ‘slip up’ and think you’ve failed. This may cause you to fall off track and back into your old habits (or possibly start your ‘diet’ again next week…)
I hear this allll the time from women, daily, and it makes me upset - because its SO not true.
When women wake up in the morning to start their days, after what they’ve considered a ‘slip up’, too many women are looking at them wrong and unfortunately feel shame, guilt, failure and feelings of ‘giving up’ (I was there in the past, so I get it!).
But, slip ups are actually an important part of your weight loss journey, and I actually celebrate them for women in my programs!
If you relate, I have 3 reasons to share with you today as to WHY slip ups are actually GOOD and normal on your weight loss journey and what you should do the next time you have one and feel any feelings of guilt or failure so that you can keep kicking on and reaching your goals - rather than staying in that start again/stop again cycle!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss journey now: 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Feeling stuck, lost and desperate for answers for your weight loss struggles, gut issues or low energy?
So was I in my early 20s.
I had chronic constipation, low energy and was battling with yo-yo dieting behaviors and was stuck for years, searching for anwers and getting NONE from so many doctors.
But, I found my answers and from that day on, I have NEVER stopped helping women in this same position.
I thought it was about time to share again about my health transformation journey, how it lead to me starting my business and how the approach that I've followed for 8 years now helps thousands of women worldwide.
I talk about:
- My health issues in depth and what I studied at university
- The alarming things that I was told by specialists when I was trying to find my answers
- The importance of NEVER giving up when you know, deep down, in your body that something is wrong and why it's so important to keep trying new things and seeing new doctors or health professionals
- The tests that I got to diagnose me correctly that changed my life
- Some of the secrets behind my approach and how it helps women slim down and lose the bloat without the hunger - and KEEP IT OFF
- What I had to do BEFORE knowing how to create a program that suits so many women (ie the experience and journey behind how the 3 Week Body Reset and the Health with Bec Tribe was born
- A brief insight into how the 3 Week Body Reset is designed and how it suits busy women
- The two most common foods that cause inflammatory concerns in women
And more....
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss journey now: 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Listen to a far more in depth deep dive into my gut healing journey and how you can heal yours on episodes 76 and 77!!
Fat is one of the body’s most basic building blocks. The average person is made up of between 15 and 30 percent fat! Yet for decades, we’ve unfairly demonized dietary fat.
Too many people still follow low-fat diets which almost always equates into a high-sugar and high-refined carb diet and contributes to insulin resistance, obesity, heart disease, type 2 diabetes, and numerous other problems.
Simply put: Sugar, not fat, is the real villain that sabotages our weight loss efforts.
Fat is actually one of the most important things to add to your meals if you want to lose weight and keep it off, and in this episode I'm going to share why and tell you all about my favourite HEALTHY fats to add to your meals!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss journey now: 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Before Karen began her journey with me, she was suffering with unexplained bloating and that dreaded 3 pm slump with no energy in the afternoons. She kept trying other diets and ways to lose weight but nothing worked. She would lose a kilo, then gain it back and the cycle kept repeating.
After the 3 Week Body Reset, she lost 4 kgs, her bloating disappeared and her energy was regained. She also lost all of her cravings and hunger!
Now, 6 months on, she has lost 9 and has developed an entire new lifestyle with far more energy and confidence with my approach. She’s also leant how to eat with balance and find food freedom to whilst she travels!
In this episode, she has SO much to share with you about how she did it to inspire you.
We spoke about:
- How she felt before joining and what her breaking point was to sign up
- The importance of setting the right priorities
- The importance of taking time to get organised and how that leads to a high follow-through rate with healthy eating and staying on track
- Some hot tips as a busy mum to prioritise time and organise yourself to eat healthy and follow a meal plan
- Advice and tips for when she went camping and how she ate
- Advice and tips for when she went to England and France for 3 weeks and still managed to come back LOSING 1 kg whilst enjoying every single meal and every day with no feelings of missing out!!
Links:
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss journey now: 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Follow Karens business instagram! @yourpr.assistant
Binge eating is something that so many women (including myself in the past) battle with. It can make it really hard to find balance and lose weight sustainably when it becomes a regular pattern. In this episode, I want to share 4 of my best tips and words of wisdom to help you if you are someone that regularly finds yourself binging on foods when you really know that you don't want to. I hope it helps you!
Disclaimer: Please listen to this with a grain of salt. If you have ongoing binge eating issues that are affecting your life, please consult and work with a licensed professional to help you. This episode is for informational purposes only and is drawn from my personal experiences and experience working with thousands of women for 7 years. However, I am not qualified to talk about this subject.
More podcast links related to this topic that will help you:
To learn more about the dangers of eating too little / cutting calories too low: Episode 87
To learn more about sugar cravings and how to rid them: Episode 93
Episode with Licensed Psychotherapist, Alex Field on Binge Eating and Trauma: Episode 98
Other episodes: 75, 85, 113, 116, 119
Links for programs, freebies and instagram:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss journey now: 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Changing your habits and staying focussed, motivated and accountable for weight loss success isn't easy.
We MUST get the mind right FIRST before the healthy actions can follow.
In this episode, I've sharing 4 of my most powerful mindset hacks, tips and words to help you with exactly this so that you CAN stay consistent and stop giving up on your path to achieve that big goal.
It’s an episode that will be sure to help you if you’re someone that keeps slipping up or struggles keeping up motivation and is desperate to see some long term change and new habits formed!
Get ready for some serious weight loss inspiration!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss journey now: 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Here, I answer all of your questions about exercise and how it should be used, alongside your eating behaviors to maximise your chances of losing weight and more importantly, keep it off.
I speak about:
- The biggest mistake women are making when it comes to the type of exercise they're doing
- What I personally do
- Mindset tips to help you get out of an exercise rut AND always stay consistent
- Why the 80% nutrition 20% exercise saying is absolutely true
- The importance of strength training, what counts as strenght training and how many times a week you shoud do it
- And SO much more...
Lock yourself in for an episode jam-packed with tips here guys, you may want to take out your notepad to take notes or come back and listen whenever you like...
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss journey now: 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Have you tried diets in the past that have left you starving?
Perhaps they've made you eat tiny portions?
Maybe these diets have made you feel SO hungry and restricted that you constantly give up after a week or two, return to your old habits, regain the weight and you can't get out of that cycle?
Well, I'm here today to help and show you how there IS a way out of this and there IS a way to slim down and MAINTAIN your balanced weight - without having to eat tiny portions or feel starving!
It's totally possible and this episode will show you how!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss journey now: 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Today, I’m coming to you from BALI with my beautiful team member, Lemme! Lemme joined the team about 7 months ago, after feeling extremely inspired by her 3 year health journey with me.
She lost 11 kgs in 6 months and has maintained the lifestyle the ENTIRE time - which is pretty rare after typical diets where 90% of dieters regain the weight they lost within a year. She is just one of many women who maintain their lifestyle after weight loss with me.
Lemme works predominantly inside the Health With Bec Tribe Facebook group, where she works as a coach and accountability buddy to reply to everyones posts. Having a background in Primary and Early Years Teaching for 19 years, she has extreme care and empathy towards others and genuinely wants to help people on their HWB journey as she knows how it feels.
We thought it would be a great to chat together here in Bali about her weight maintenance journey and our best tips to losing and maintain gin weight whilst living an 80/20 life, involving travel, meals out and alcohol.
We cover:
- Lemmes initial journey to losing 11 kgs in 6 months
- Our best tips for weight maintenance and the key components needed
- The dangers of using scales and the best way to measure your progress
- What to focus on instead of weight loss to stay consistent
- Why you shouldn’t fear eating out
- Why slip ups are a normal and important part of your weight loss and maintenance journey
- How to make the best choices when you’re travelling
- Lemmes tips for eating in Bali
- Alcohol tips
- Letting go of diet and perfection mentality
Links mentioned:
Lemme's podcast with me after her 11 kg weight loss where we dive into more tips: Episode 31
More podcasts with practical tips for eating whilst travelling:
Episode 110
Episode 80
A blog for how I eat in Italy to maintain my weight and stay gluten free: Click here
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss journey now: 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Stuck in a bit of a rut?
So was I last week for a few days and I want to help you with this, draw on my own personal experience - and share how I overcame it.
Because, it's SO much harder to show up for yourself and practise your healthy habits when you are feeling low, unmotivated, overwhelmed and flat.
Whilst these are totally normal periods that pop up in your life, there are some things that we can do to change how often they happen or to pull ourselves out of them
You will finish the episode with some clear actions to take NOW to help, plus some to take into the future so that maybe, these times will happen less and you can be in that positive state where it is EASIER to feel motivated to make change more often.
We grow and reach our goals (whether it be healthy eating, weight loss, fitness, romance or career) by consistent habits that build up. So I want to help you keep up with them as much as possible and this episode will help with that :)
Of course, always consult with a qualified health practitioner if your mental health is ongoing and affects your everyday life. I am not qualified, but this episode draws from my personal expereince on my own personal growth journey over the last 7-8 years.
Links mentioned:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Are you someone that's trying everything to slim down but haven't yet tried counting your calories or tracking your food intake?
This is key, and is (just one) of the biggest mistakes that I've seen women making in my 7 years of practise who, despite their healthy efforts can't seem to shift weight.
Whilst calorie counting should NOT be done obsessively, it is neccessarly for most people to have an awareness of what they are consuming if their goal is weight loss.
If you are someone who has no issues with maintaining a healthy weight, my advice is different.
So, how do you do it?
Do recommend calorie couting apps?
I want to explain all in this podcast to help you!
I chat about:
- The biggest mistake that I’ve seen women make when they are trying to lose weight and not seeing results
- The pros and cons of calorie calculating apps
- Whether I believe you should use the apps, how often and for how long
- How to simplify your experience using them
- AND, how to be conscious of your calories with NO NEED for the apps or guesswork at all…
Links mentioned:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Are you trapped in that cycle where you restrict through the week only to binge on weekends?
Perhaps you ONLY think you're going to see progress when you are 'perfect' and in a calorie deficit all the time - with that 'all or nothing' mindset.
Hey, I was there, and it wasn't fun!
It's also a pattern that never brings steady, long term weight loss progress OR allows you to enjoy life.
For successful weight loss and maintenance, the 80/20 approach must be followed to help you get out of this cycle and gain your freedom back in life too!
Let me talk you through the how in this episode!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
After Lou's second child 3 years ago, she had multiple uncomfortable symptoms that she was dealing with and couldn't get under control. Constant cravings, bloating, imbalanced hormones and, in her words she thought she "felt pregnant 24/7".
After only 1 week into the 3 Week Body Reset, she felt instant relief from her bloating and cravings and saw fast and steady weight loss each and every day whilst LOVING the food and never feeling like she was missing out.
As a foodie, this surprised her and she doesn't want to stop.
She feels amazing and has found an approach to eating that she says is "life changing".
As a super busy mum that also runs her own business, she has so much to share with you about how she did it and continues to do it to inspire you!
I can't wait for you to listen to this insanely inspiring podcast.
Links:
Start your journey NOW and join before Thursday June 8th to get your 2 free eBooks (save $47!!) 3 Week Body Reset
Download my FREE eBook with 4 15 minute meals: click here
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
More about Lou:
Through a Lived-Experience approach, Lou Fitz supports passionate anxious individuals to find their Inner-Confidence, Inner-Truth & lift the bar on self-knowledge by learning who the fuck they are, why they are the way they are, so they can own themselves authentically without the worrying mind-shitstorms getting in the way!
Lou shares her lessons learnt from coming out the other side of a 20 year battle with anxiety & 4 year battle with depression. Through her relatable, raw AF story telling, she will have you laughing, crying, and feeling a whole lot better about the ‘craziness’ inside your head, and inspire you to take back control and be Authentically YOU!
Instagram: https://www.instagram.com/the.anxietyproject/
Facebook: https://www.facebook.com/the.anxietyproject/
Website: https://theanxietyproject.com.au
Getting Vulnerable Podcast: https://theanxietyproject.com.au/podcast/
Enquire about working with me with a FREE 15min Call: https://calendly.com/confidencewithlou/15minfreebie
In this episode, I am reviewing some of the latest science to bring practical and easy-to-consume advice to your ears so that you can choose the best (and safest sweeteners) to consume as you are living your sugar free life!
Links:
Podcast (and blog) about cutting sugar cravings: click here. Also episode 93
Podcasts and blogs about gut health and creating a healthy microbiome: Body and Soul article. And, this blog. Plus, episodes 76, 77, 40
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Struggle to stay on track when you're dieting and trying to lose weight?
Keep giving up after a week or 2 when you don't see results?
Stuck in that yo-yo cycle?
This one action can really help you overcome this so that you CAN stay consistent and see those results that you are after!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
This is a bit of a personal one that I hope you can relate to. I often don't share what I eat or talk about my weight much, but on this trip in-particular, I gained a little weight (which is obvioulsy FINE!). And now, I want to talk about what I am doing to lose it and the importance of reflection and always listening to your body. Weight maintenance and / or loss is an ongoing journey that never ends.
Links:
Podcasts about how I eat when I travel to maintain my balance: Episode 110 and 80
Also, episode 80 is written as a blog: My Italian Trip (PART 2): Eating with Balance, Maintaining my Weight , Gluten & Food Sensitivities. Click here
Podcasts about fasting: Episode 15 & 16
Also written as a blog, click here
Fasting guide freebie: Click here
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
As women, our hormones work differently to mens - with them changing every day throughout a monthly cycle, whilst mens remain the same each day.
These hormonal fluctuations and shifts bring us many different changes from weight, to bleeding, to low energy, to headaches, to bloating…
So, how can we eat to reduce these symptoms and support our bodies at the various stages in our cycle?
Can nutrition and exercise choice impact our symptoms?
Find out in this episode!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
We become what we absorb.
This is an inspiring, short and powerful episode that will help you take some simple actions to change a few things in your life which can dramatically impact the rate (or chances) at which you acheive that goal or become that perosn. You are what you absorb and who you suround yourself with!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Today, I am answering your questions that you've asked me on instagram!
What I answer:
- Pre-made / frozen meals recommendations and what to look for
- Tips for eating with peri-menopause symptoms / reducing inflammation
- How I overcame my acne journey and my best simple tips
- Tips for glowing skin
- Tips for the woman who is scared to eat more and gain weight (chronic low calorie eater for so long)
- Am I dating / do I have a boyfriend / how do I enjoy spending so much time alone
- My best tips for creating work / life balance
- Why can’t I help vegans / vegetarians more
- Does my diet help women with heart disease or have had heart attacks in the past?
Links:
Download my FREE eBook with 4 15 minute meals: click here
Learn about and grab my 5 Day Detox before it disappears on Friday at midnight: Click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Sonia is an Award-winning Mindset and Wellness Expert, Ted X speaker, book author and mother of 2 living in Toronto. She has accumulated an impressive 80+ million media impressions and continues to spread inspiration all over the globe.
Sonia encourages holistic exercise for both the body and the mind, leading her clients to long-lasting transformations and rid the toxic yo-yo cycle of being all in or out when it comes to health. She helps them strive for progress and not perfection.
Word has quickly spread of her unique brand of inspirational education and today, Sonia is the go-to expert on fitness and wellness. With a social media following of over 350,000 and as a sought-after speaker, her vast global audience resonates with her empathy, encouragement and honed techniques to help them achieve their personal health and wellness goals.
A sampling of her clients include Girl Talk Empowerment Day, Scotiabank, TD Bank, IBM, and Deloitte and some of her long-list brand partnerships include influential companies such as Dove, Weight Watchers, Hershey’s, Best Buy and many more.
We speak about:
- Sonia’s personal story about how she quit the yo-yo dieting and toxic ‘all or nothing’ cycle and found true freedom
- The 4 mindset Pilars and tools that are required and that you can apply to your life to stop that on again / off again cycle with eating exercising and dieting
- How to improve your body image and view of yourself so that you can LOVE your body and not hate it on throughout your weight loss journey and journey to finding true freedom and balance
- How finding freedom and reaching happiness is never about a destination or perfectionist. It’s about how to be happy every single day and tools to help you do and feel this
Links:
It IS possible to indulge and enjoy yourself when you travel without feeling like you've gone 10 steps backwards with your health when you return home.
This podcast will help you shift that 'all or nothing' holiday mindset that is so common and that I personally used to experience myself.
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Feel like you're eating really healthy, exercising heaps and not seeing the scale shift?
There are lots of potential mistakes you could be making and some simple things you may be missing or not considering...
And that's what I am going to help you with today!
They're all things that I saw in the 400 women I worked with 1/1 in my first 3 years of business and continue to see in the thousands of women who go through my 3 Week Body Reset.
Enjoy!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Food sensitivity test: https://imupro.com.au/
Article I wrote for Body & Soul about an underactive thyroid : Click here
Feel like you're eating really healthy, exercising heaps and not seeing the scale shift?
There are lots of potential mistakes you could be making and some simple things you may be missing or not considering...
And that's what I am going to help you with today!
They're all things that I saw in the 400 women I worked with 1/1 in my first 3 years of business and continue to see in the thousands of women who go through my 3 Week Body Reset.
Enjoy!
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Food sensitivity test: https://imupro.com.au/
Tried (or trying) to lose weight but keep feeling STARVING all the time?
It's the number one reason women give up their attempts after a week or so and feel scared by 'dieting'.
But, it doesn't have to be that way!
In this episode, I am going to give you some super easy tools that you can apply to your life today that will help you reduce that pesky hunger so that you can ACTUALLY stick with your intentions, rid the 'hanger' and see those results you're after - without feeling like you're missing out and thinking about food all the time.
Links:
Download my FREE eBook with 4 15 minute meals: click here
The protein powder I love (code healthwithbec for 15% off): click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
I'm personally stuggling with someone at the moment and it's inspired me to be vulnerable and share about this important topic today to help you with what you're struggling with too...
We live in a social media world where all we seem to see is 2% of peoples days - and it's often the good parts (ie the highlight reel).
What we DON'T see is the struggle that goes on behind closed doors and what it takes for poeple to get 'that thing' that you aspire to that they have.
Growth and change isn't comfortable, we need to normalise it.
And, those things that you want? Career growth, marriage, love, eating changes, fitness, having a baby... they all take WORK and it's not easy at times.
I am here today to normalise this and I'm going to share the 5 tools that have helped me through my periods of struggle to grow this business as I know that they will help you on your journey to reach your goals too!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Tried every diet under the sun and can’t shift weight despite feeling like you’re honestly trying your best?
Or, trying your best to lose weight but can’t stick to anything for linger than a week before giving up?
Perhaps you’re going through menopause or have PCOS and can’t see results?
Here’s why a low(er) carb diet is worth a try and why SO many women who have ‘tried it all’ are seeing success with my approach.
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram for daily inspiration @health_with_bec
Feeling a bit stuck on your health journey or wondering if what you are doing is right with the plethora of diets and nutrition promoting instagrams out there?
What about that celebrtiy thats vegan? Should you try it if it's working for her?
It's actually all of this noise that can keep us paralysed and stuck.
What truly helps is having it all simplified for you - because it can be simple. It truly can be.
In this episode I cover:
- From vegetarian, to low carb, to vegan, to pescetarian... which ones really the healthiest?
- If you need to eat a certain way to optimise different body systems or support things such as gut health, PCOS or hypothyroidism?
- How to approach dieting & what will work for YOU, decipher what to believe on instagram and work out what's bullshit and what could actually work.
- Some simple ways that ALL of us can easily optimise our health - no superfoods needed
- A question to ask yourself whenever you feel confused about how to eat
It's to clear some confusion and bring you back to basics! In this episode, your confusion will be cleared.
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram for daily inspiration @health_with_bec
Anna, 55 years old and Mother and business owner in Perth, WA chats to me all about her incredibly inspiring and life changing transformation over the last 5 months.
After being told by her integrative GP to follow a strict no gluten, no dairy, no sugar diet to improve her blood markers to reduce her inflammation and manage her hashimotis, she was petrified and extremely sad, nervous and disheartened - being of European background where pasta and cheese were heavily enjoyed.
However, she found me and hasn’t looked back.
After only 8 weeks, her bloods had completely returned to normal levels and her doctor was shocked by how quickly this happened from making simple dietary changes. She has enjoyed every meal, found it easy, dropped a dress size, increased her energy dramatically, boosted her confidence immensely and the list goes on.
It is her new lifestyle now and yet another example of someone with a super busy life who has been able to make changes to her eating habits and keep them up to produce literal, life changing results and a whole new level of confidence and happiness
We speak about:
- What she had tried in the past
- Her best tips to maintain her new lifestyle
- How her family join in
- Her best tips for staying organised and how she plans her weeks
- The mindset she has adapted to stay motivated and consistent
- What health means to her now
If Anna can do it - so can you. I hope this episode inspires you!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram for daily inspiration @health_with_bec
Multiple women inside the Health with Bec Tribe achieved significant weight loss results - and kept it off.
In this episode, I’m coming to you with 7 of the habits that all of those women have shared that have been pivotal to their success.
They’re 7 easy habits that you TOO can apply to your life and increase your chances significantly for losing weight, keeping the momentum and most importantly, keeping it off!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Grab my 5 Day Detox! Only back till Jan 13. Click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram for daily inspiration @health_with_bec
For the first episode of 2023 - I’m meeting you where you’re at.
After you listen, you will leave feeling extremely inspired to reach your weight loss and health goals and have clear steps on what to do over the coming weeks to set yourself up for a successful year.
I chat all things goals and how to ACTUALLY reach them this year by setting the RIGHT habits and asking yourself 2 key questions daily.
So often, we fall off track because we think too much about the outcome / goal and not enough about the little habits that it takes, day after day, to reach it. We should be far more focussed on the day ahead of us than the long term goal.
Because, after all, we get to a place in life as a result of all of our past habits adding up.
I use a lot of James Clear’s advice (New York #1 best selling author of Atomic Habits), including his 4 laws to creating habits that stick and tweak it to be specific to eating and exercise.
Enjoy!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Grab my 5 Day Detox! Only back till Jan 13. Click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram for daily inspiration @health_with_bec
It's my 100th episode on Body Bites with Bec!!!! What a milestone for the last poddy of the year! We decided to do something different with this one.... Kat interviews ME and she asks me lots of questions that you wanted to hear. I answered lots of things that I've never actually shared on Instagram or the poddy before...
This is what we cover to begin: - Wrap up the year - Reflect on big milestones that have happened Then... These are (some) of the questions that I answer:
- What did you think you were going to do with your degree pre coaching / the tribe started?
- Were your parents supportive at the start?
- What your ideal day of eating looks like / what you eat in a day
- Worst and best thing that has happened in biz
- Your biggest pet hate?
- Ideal date? Celebrity crush?
- First date dealbreakers?
- What was the best day of your life this year?
- Did you see the mystery man in Italy that you met in July in October?
- Are you single? What’s your type?
- It’s so admiring that you're single and look so happy. Do you enjoy it / have any tips for being happy alone?
Links:
Download my FREE eBook with 4 15 minute meals: click here
Grab my 5 Day Detox! Only back till Jan 13. Click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram for daily inspiration @health_with_bec
I’m all about helping you enjoy food and alcohol WHILST staying balanced and not going OTT.
You truly CAN enjoy your break without throwing your health out the window in the process.
These tips will help you with your health and fitness these holidays so that you can indulge, relax and enjoy yourself - BUT not fall totally off track come the new year.
Why not aim for weight maintenance and happy gut to begin the new year one step ahead and not 5 steps backwards?
Links:
Download my FREE eBook with 4 15 minute meals: click here
Grab my 5 Day Detox! Only back till Jan 13. Click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram for daily inspiration @health_with_bec
Today, I'm interviewing a guest who is going to knock your socks off. We uncover how trauma and your nervous system may be to blame for any over-eating issues & how to, in turn, begin to heal them. Plus, we delve into so much surrounding the nervous system and how it influences our behaviours in so many ways...
About Alex Field:
Trauma-trained Registered Psychotherapist, Accredited EMDR Practitioner and Naturopath with over 20 years in the field of integrative healing and wellness.
Alex is a highly skilled and experienced therapist, who works holistically, incorporating her knowledge of natural medicine into her psychotherapy practice. This multifaceted approach is particularly useful when dealing with trauma in any form, as the body holds onto the residue of trauma in a range of ways. Alex also works with individuals with anxiety, depression, relationship and communication issues and emotional regulation issues.
While also working with clients in a one-to-one capacity, she has also developed and facilitates a 12 week interactive program called the HEAL Method, that helps people discover their true self through creating a healthy mind and body connection
Links:
Alex's website to find more about her program: Click here
Alex's email: Click here
Alex's instagram: @my.holistic.therapist
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram for daily inspiration @health_with_bec
These super simple swaps could make a huge difference to your weight loss or weight maintenance journey without you even realising!
A quick, super practical episode to help you as the events and social catch ups increase over December!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Join my 3 Week Body Reset and receive your free 2 eBooks for my Black Friday sale! Only till midnight Tuesday Nov 29
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram for daily inspiration @health_with_bec
Expect a heck of a lot of your confusion cleared here!
The 3 myths I'm busting are:
- Red meat and processed meat - isn't it bad / causes cancer?
2. Aren't low carb diets not sustainable? Don't they cause gut and hormone issues
3. Doesn't fasting cause hormonal imbalances in women?
I also give two TV show recs and fill you in on some of the exciting things that I've been working on BTS lately!
Enjoy!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Download my intermittent fasting guide: Click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram for daily inspiration @health_with_bec
Every change is challenging. There will be lots of points on your journey to changing your weight or reaching your career goals where you'll want to give up. But, the people who acheive their goals know this and push through them anyway. It's ALL about consistency - and in this episode, I am providing you with 2 incredibly important things to know and apply if you want to stay consistant and reach that goal fast!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram for daily inspiration @health_with_bec
Every change is challenging. There will be lots of points on your journey to changing your weight or reaching your career goals where you'll want to give up. But, the people who acheive their goals know this and push through them anyway. It's ALL about consistency - and in this episode, I am providing you with 2 incredibly important things to know and apply if you want to stay consistant and reach that goal fast!
Links:
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram for daily inspiration @health_with_bec
Personal update from the last 8 or so days in Italy (what you don’t see on instagram). Followed by my 9 best tips to help you prevent and manage the sweet cravings that hit at night time and in the arvo!
Links mentioned:
Eat cake lose weight : Click here
Download my free 12 sleep tips together with my top 50 weight loss tips: Click here
JS Health Supplement: click here
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram for daily inspiration @health_with_bec
Personal update from the last 8 or so days in Italy (what you don’t see on instagram). Followed by my 9 best tips to help you prevent and manage the sweet cravings that hit at night time and in the arvo!
Links mentioned:
Eat cake lose weight : Click here
Download my free 12 sleep tips together with my top 50 weight loss tips: Click here
JS Health Supplement: click here
Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram for daily inspiration @health_with_bec
Can’t seem to stick with your calorie cutting attempts for more than a few days?
Constantly thinking about and craving food every time you try?
This episode is for you. I uncover one thing that you could be getting wrong and how to get it under control so that you can finally achieve long term weight loss success and stick with those intentions - for more than a week!
Links mentioned: Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram for daily inspiration @health_with_bec
Can’t seem to stick with your calorie cutting attempts for more than a few days?
Constantly thinking about and craving food every time you try?
This episode is for you. I uncover one thing that you could be getting wrong and how to get it under control so that you can finally achieve long term weight loss success and stick with those intentions - for more than a week!
Links mentioned: Download my FREE eBook with 4 15 minute meals: click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram for daily inspiration @health_with_bec
I just arrived in Italy! Here's an update on my first 24 hours, how I managed to fly first class advice / a hack surrounding points), some dating updates, a personal note and message surrounding travelling alone and taking risks and my best 7 anti-bloat tips!
Links:
Food intolerance test: click here
Referral link to the credit card I have (join before Nov 2nd for 120 000 points): click here
Download my free , 15 minute meal eBook: Click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram for daily inspiration @health_with_bec
I just arrived in Italy! Here's an update on my first 24 hours, how I managed to fly first class advice / a hack surrounding points), some dating updates, a personal note and message surrounding travelling alone and taking risks and my best 7 anti-bloat tips!
Links:
Food intolerance test: click here
Referral link to the credit card I have (join before Nov 2nd for 120 000 points): click here
Download my free , 15 minute meal eBook: Click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram for daily inspiration @health_with_bec
Soooo, today I have just turned the big 30 😱
Whilst it definitely feels a bit funny to be out of my 20s, I learnt a heck of a lot in that decade and I would love to share my best lessons with you as a bonus episode on Body Bites with Bec and on the blog.
I had a really good think about the things that I've learnt and how they could then help you too.
I've broken it up into my top 4 tips for:
- Dating
- Biz
- Health
Links:
Download my free , 15 minute meal eBook: Click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram for daily inspiration @health_with_bec
Soooo, today I have just turned the big 30 😱
Whilst it definitely feels a bit funny to be out of my 20s, I learnt a heck of a lot in that decade and I would love to share my best lessons with you as a bonus episode on Body Bites with Bec and on the blog.
I had a really good think about the things that I've learnt and how they could then help you too.
I've broken it up into my top 4 tips for:
- Dating
- Biz
- Health
Links:
Download my free , 15 minute meal eBook: Click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram for daily inspiration @health_with_bec
What a bloody shock & a low few days I had last week… wow.
Just after I released the podcast last week about my skin being clear of acne for 1.5 years - I broke out all over my chin on that EXACT same day.
How ironic is that?
I can’t believe it.
It was also accompanied by:
- Anxiety
- Low moods
- A WHOLE LOT of fluid weight gain
And, luckily because I track my cycle on an app (Clue) I was comforted to know that it was hormones BUT it’s still weird for me because most months I don’t even get PMS.
Anyway, what it did was spark me to research heavily into unusually fluctuating hormones o work out what’s going on.
It’s also sparked me to talk about this with you today on the podcast.
I’m going to share what I did to manage my symptoms, why I think it’s possible happened, the importance of tracking and how you can manage your own PMS symptoms (particularly the fluid weight gain).
It’s so unfair that this happens to us women once a month - that’s too much!! But, the good news is is that if we are savvy - we can minimise the side effects dramatically.
Hope this helps you!
Links:
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram for daily inspiration @health_with_bec
What a bloody shock & a low few days I had last week… wow.
Just after I released the podcast last week about my skin being clear of acne for 1.5 years - I broke out all over my chin on that EXACT same day.
How ironic is that?
I can’t believe it.
It was also accompanied by:
- Anxiety
- Low moods
- A WHOLE LOT of fluid weight gain
And, luckily because I track my cycle on an app (Clue) I was comforted to know that it was hormones BUT it’s still weird for me because most months I don’t even get PMS.
Anyway, what it did was spark me to research heavily into unusually fluctuating hormones o work out what’s going on.
It’s also sparked me to talk about this with you today on the podcast.
I’m going to share what I did to manage my symptoms, why I think it’s possible happened, the importance of tracking and how you can manage your own PMS symptoms (particularly the fluid weight gain).
It’s so unfair that this happens to us women once a month - that’s too much!! But, the good news is is that if we are savvy - we can minimise the side effects dramatically.
Hope this helps you!
Links:
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram for daily inspiration @health_with_bec
I've always had acne prone skin, where I would have at least 1-2 active cycts ongoing that I could never seem to get under control.
But then, at the end of 2020, I broke out in FAR worse acne and it was a huge shock to me.
Now, for the last year, I have had the best skin that I have ever had in my life - only breaking out once a month a tiny bit which is usually hormone related at that time of the month.
There is so much to share with you in regards to how I have healed my skin, and in todays episode I am interviewing the founder of Love Beauty Skin Clinic, Rachel Diaz because she has been a huge part of my skin healing journey.
We chat about:
- The most common mistakes women are making when they visit skin clinics to heal their concerns (acne, anti-aging, pigmentation and more)
- The importance of the skin barrier and WHY it's so vital to protect and nourish it
- How Rachel's treatments are different to many of the traditional ones out there and how this is beneficial to the skin
- My personal skin journey and the mistakes that I was making
And more.
It's honestly such an important listen for anyone who is suffering with unexplained skin concerns. I wish I knew about a lot of this earlier!!
Links mentioned:
To hear more about my skin journey and the naturopath's side of things: Click here to listen to episode 18
Love Beauty website: Click here
Love Beauty instagram: Click here
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram for daily inspiration @health_with_bec
It's a bit of a different episode today!
Over on instagram last week, I shared something personal and vulnerable about how I was feeling. A few new feelings and thoughts have popped up as I approach 30.
And, I was blown away by the response.
My messages absolutely flooded with women saying that they agreed and felt the same, sharing personal thoughts and stories.
This made me realise how important this topic is to speak about.
I delve into:
- How I've felt since I've returned from Italy (a sense of loneliness and questioning about where I'm living)
- How society puts a certain pressure on women in their early 30s and what I think about it / what we should do about it
- Friends being at different life stages to you
- Celebrating women's wins and milestones
- The importance of speaking up and being vulnerable in order to heal what you're feeling
I hope this resonates with and helps some of you!
Links:
Start your gut healing (and weight loss) journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram for daily inspiration @health_with_bec
Springs starting, which always seems to spur on the panic mode to drop weight!
Naturally, so many people turn to fads and quick fixes in the attempts to lose the pounds that were gained over winter as fast as possible, thinking that that’s the best solution…
But, I’m here to save you from those thoughts and those weeks of hell!
Because, cutting your calories too low and restricting yourself too much will actually, most of the time, do far more harm than good not only to your weight loss progress - but to the rest of your health (and quality of life).
I’m going to break this down in this episode to explain 3 reasons why!
Links mentioned: Join the 5 Day Detox! Click here
Start your gut healing (and weight loss) journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes: Click here
Follow me on instagram for daily inspiration @health_with_bec
Rachel, 30 years old and a Lawyer in Perth, WA chats to me all about her incredibly inspiring transformation over the last 9 months.
After following the 3 Week Body Reset and losing 4 kgs, she thought it was a no-brainer to keep up with this lifestyle as she didn't change her quantities of food at all (just switched up the types), enjoyed every meal and just felt the weight dropping off her. Her sleep also improved and her energy and happiness dramatically increased - which, to her, were her greatest incentives to continue!
It's just another example of someone with a super busy life who has been able to make changes to her eating habits and keep them up!
If she can do it - so can you. I hope it inspires you!
Links:
Before You Speak Coffee (enter healthwithbec for 10% off): click here
Grab the 5 Day Detox: Click here
Start your weight loss and gut healing journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes: Click here
Follow me on instagram for daily inspiration @health_with_bec
Do you sometimes feel out of control around food?
Do you wake up wanting a healthy, lower calorie day ahead for yourself but can’t seem to stop eating as the day goes on?
Do you sometimes pick all day?
OR do you FEEL like you eat really well, but you can’t seem to lose weight?
This podcast is for you
I uncover one simple action that you can take which will help you with all the above and enable you to control your eating so that you CAN stick with your healthy intentions for the day and see the results that you’re hoping for!
Links:
We’re all told that self care is important.
And, whilst I TOTALLY agree and have built it into my life every single day, where do you draw the line between pushing yourself or resting on those ‘bleh’ kind of days?
If we all stepped back to rest whenever life got tough or whenever we just ‘didn’t feel like it’, none of us would reach our goals because it’s HARD to feel motivated, energised and inspired every single day!
So, how do you do it?
How do you find that balance and know when it’s ok to rest?
In this episode, I talk about my story to finding more balance in life and some tips to help you find yours too - because it isn’t easy!
So many of us are stuck in the ‘hustle non stop’ mindset like I was a few years ago and it’s not an easy task to get out of that.
Hope you enjoy!
Links:
Join the waitlist for my 5 Day Detox: Click here
Start your weight loss and gut healing journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes: Click here
Follow me on instagram for daily inspiration @health_with_bec
Amy reached her goal weight for her 40th birthday and has kept it off ever since - keeping up with her new-found lifestyle for 6 months.
She said her biggest motivator to continue and never stop was her 9 year old daughter - who said she could notice the change in happiness from her Mum when she ate like this.
"Thank you for helping me reach my goal weight in time for my 40th birthday in May, I feel the best I have in many, many years, both mentally and physically. I never realised how much sugar and processed foods was affecting me mentally! "
In this episode, Amy shares her journey to inspire you and show you what's possible too. She is the perfect example of an extremely busy woman who CAN still fit in the time to prep & eat healthy food so that she can feel the way she deserves.
Links:
Join the waitlist for my 5 Day Detox: Click here
Start your gut healing (and weight loss) journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes: Click here
Follow me on instagram for daily inspiration @health_with_bec
Today, a very important conversation was sparked by a troll who shared my instagram profile, downing me to their +100 k followers.
I’m grateful that it happened actually because it inspired me to create this conversation today surrounding WHO to trust on instagram and how to know who to trust in this saturated world of health / diet / fitness.
I discuss:
- Why so many diets are actually healthy (vegan, my approach, vegetarian etc) - it’s never just one - and what they should all have in common to be considered healthy
- Why it’s important to have an open mind about ALL health professionals views because, they all might be true
- Why I don’t teach the Australian Guide to Healthy Eating
- How you can NEVER really study or make claims about all specific foods in isolation
- How to know who to trust / what to look for among the millions of health accounts that exist
- How to clear your own confusion on instagram and just go with what works for you.
Start your gut healing (and weight loss) journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes: Click here
Follow me on instagram for daily inspiration @health_with_bec
Today, a very important conversation was sparked by a troll who shared my instagram profile, downing me to their +100 k followers.
I’m grateful that it happened actually because it inspired me to create this conversation today surrounding WHO to trust on instagram and how to know who to trust in this saturated world of health / diet / fitness.
I discuss:
- Why so many diets are actually healthy (vegan, my approach, vegetarian etc) - it’s never just one - and what they should all have in common to be considered healthy
- Why it’s important to have an open mind about ALL health professionals views because, they all might be true
- Why I don’t teach the Australian Guide to Healthy Eating
- How you can NEVER really study or make claims about all specific foods in isolation
- How to know who to trust / what to look for among the millions of health accounts that exist
- How to clear your own confusion on instagram and just go with what works for you.
Start your gut healing (and weight loss) journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes: Click here
Follow me on instagram for daily inspiration @health_with_bec
These 3 weight loss myths are such common beliefs that need to be de-bunked!
And, I want to share an exciting announcement with you, along with a giveaway for you to enter in celebration!
Giveaway entry details:
Prize: My 3 Week Body Reset Program + 6 Months in the Health with Bec Tribe (Or, 1 year in the Health with Bec Tribe if you're already a member!)
Instructions: Screenshot your favourite episode, then share it to your instagram story and tag me @health_with_bec
Every share counts as 1 entry
Winner drawn at random on Friday August 12!
Links mentioned:
Where I stayed in Italy blog: Click here
Podcasts that talk about eating out and alcohol in more depth: Episode 10 &12
Podcast that talks more on the topic of over-exercising: Episode 33
Podcast that talks more about not eating enough: Episode 44
Start your gut healing (and weight loss) journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes: Click here
Follow me on instagram for daily inspiration @health_with_bec
It's taken me a long time to work out how to eat with balance when I travel.
Also, like you, I have to try really hard to maintain my weight and make concious decisions.
I also eat gluten free & follow a low(er) carb lifestyle which I've kept up on this holiday.
Today, I'm answering ALL of your questions about eating & exercise and how I’ve managed to maintain my weight and steer clear of gluten in Italy!
Here are some of the questions that I answer for you:
- Gut tips whilst travelling
- Do you bring all your vitamins along?
- How to eat GF / DF when travelling around an area that has limited options
- How do you manage to stay away from your sensitive’s when out?
- Tips to eat HWB around the world
- Do you get anxious eating outside your routine? (weight gain)
Where I stayed blog: Click here
Start your gut healing (and weight loss) journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes: Click here
Follow me on instagram for daily inspiration @health_with_bec
A few days ago, I cancelled my flight to come home and extended my trip in Italy by a week.
It's safe to say that I've loved it A LOT - so much so that I've decided to proably move here next year for 3 or so months.
I made a few wishes on my first day and they've all come true.
I wouldn't have ever imagined this trip to go as well as it has and I have SO much to share with you after receiving an insane amount of questions from you over on instagram.
In this episode I give you a detailed update about my trip from the very beginning until now (3 weeks in with 1 to go).
I delve into:
- How I've felt being single and solo
- If I've felt safe
- Where I've stayed and gone
- How I planned my trip
- Why it's amazing travelling solo because it opens up opportunities to meet people (hint hint - men...)
- How I feel as a single woman and if I want a relationship (lots of questions about this haha)
- How I saved and how I made this trip possible
- Listening to signs and how going with your gut can work out so much better than you think if you take risks
- And so much more...
Links mentioned:
Where I stayed blog: Click here
My programs: Click here
Follow me on instagram! Click here
Today, I am coming to you from a little beach town in Northern Italy with my friend Steph (who's an online marketing business genius that I used to fan girl HARD 3 years ago).
Steph and I both run businesses from our laptops that allow us to have the freedom to travel and not be chained to the 9-5 grind and non-stop hustle lifestyle that society hsa normalised. But, it hasn't been easy - it's taken us both around 6 years to get to this stage and we have SO much to share about how we've done it.
We answer all of your questions that you asked on instagram and uncover:
- Why and how we started our businesses
- How we take action when we feel unmotivated
- The biggest lessons we've learnt
- The most vital step to take when you're launching a product
- How we move forward when we feel like giving up
- How we created boundaries to be able to travel and switch off
- Our best tips to getting started
- How to move from 1:1 to 1 to many
And more...
A bit more about Steph...
Steph Taylor is a digital product launch strategist for business owners who are tired of selling services, and want to scale with their first digital offer. Whether it’s starting a podcast or selling a digital course, Steph helps her students reach more people, grow their audience and become the go-to in their industry. She’s host of the Socialette podcast, with over 1 million downloads to date, and has taught more than 100,000 entrepreneurs how to launch their own podcasts and digital products. In her spare time, Steph enjoys adding new plants to her indoor jungle, and making wine, peanut butter and coffee disappear (#magic).
Links mentioned:
Follow me for more daily weight loss and gut health inspo and motivation: @health_with_bec
Explore my website for free recipes and resources and to learn all about my eBooks and programs: click here
Steph's website: www.stephtaylor.co
Steph's podcast: listen.socialette.co/podcast
Podcast Launch Plan - stephtaylor.co/plp-ig
Customer research podcast episode - https://listen.socialette.co/502
Feeling bloated all the time or have other IBS concerns that you can’t figure out how to fix?
I was there too, and it was bad.
I saw multiple specialists and received NO answers for years.
As a healthy young. woman, it was extremely disheartening and crippling to both my physical and mental health.
In these 2 podcasts, I am breaking down exactly what happened and how I then found the answers and share my best tips and findings about gut health and healing with you.
In this episode I talk about:
- The sweeteners that can harm your gut and cause disbiosis
- Which sweeteners are safer to choose (stevia, monk fruit and small amounts occasionally of xylitol and erythritol)
- Another thing I realised I was doing that was harming my gut without me realising
- An easier way to discover your food sensitivities before you pay for a test (no, it’s not an elimination diet)
- How I now maintain my optimal digestion and prevent bloating
- My best tips and action steps to begin to heal your gut concerns
Links mentioned:
Start your gut healing (and weight loss) journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my directory of recommended integrative doctors and naturopaths here
The tablets to help you get a clean out can be found here
The food sensitivity test I spoke about is here
Explore my free recipes: Click here
To learn more about your Thyroid as mentioned, listen to episode 38
Feeling bloated all the time or have other IBS concerns that you can’t figure out how to fix?
I was there too, and it was bad.
I saw multiple specialists and received NO answers for years.
As a healthy young. woman, it was extremely disheartening and crippling to both my physical and mental health.
In these 2 podcasts, I am breaking down exactly what happened and how I then found the answers and share my best tips and findings about gut health and healing with you.
In this episode I talk about:
- My recent trip to Bali and how I maintained a balanced way of eating / exercise
- How and when my gut issues began
- Potential reasons for the bloating to begin
- My exact journey over the next few years (who I saw, what I tried, the scary things I was told / misdiagnosed with, how I felt)
- What I was FINALLY diagnosed with and how you may also benefit from similar tests
- How I now eat to manage my bloating and maintain optimal digestion
Links mentioned:
Start your weight loss journey now with my 3 Week Body Reset and get my Eat Cake Lose Weight eBook for free!
Continue your weight loss journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes: Click here
The food sensitivity test I spoke about is here
To learn more about your Thyroid as mentioned, listen to episode 38
I used to be a typical yo-yo dieter in my early 20s- and it wasn’t a fun cycle.
I would restrict myself and feel starving through the week, only to overeat on the weekends and holidays and then go back to square one of restricting straight after (after a few days of intense guilt).
Does this sound familiar?
Thank gosh I managed to break and change this cycle and now, I eat with far more balance, never feel restricted, mainain a healthy weight easier and feel far happier.
It’s a new sense of freedom that we all deserve to feel.
In this episode I want to share with you how I did it so that you too can stop the yo-yo dieting and find this sense of freedom yourself.
In this episode, I discuss:
- How my eating habits used to look in my early 20s and how I would restrict myself, feel starving and always be hangry - to then overeat too much on the weekends and on holidays
- How and why I overcame this pattern and can now eat with far more balance (I share 4 of the pivotal things that I’ve done, and still do to this day, that will help you too.
Start your weight loss journey now with my 3 Week Body Reset and get my Eat Cake Lose Weight eBook for free before Wed June 15!
Continue your weight loss journey and figuring out YOUR own balance in the Health with Bec Tribe and get my Eat Cake Lose Weight eBook for free before Wed June 15!
Explore my free recipes: Click here
Follow me on instagram: Click here
Last week, my car was stolen and honestly? I really didn't care that much...
I want to share with you some extremely powerful mindset hacks and questions to ask yourself whenever you're hit with a life stressor to rise above it and not let it affect your entire day.
Because, when your day is negatively impacted by a stressor, it can dampen your positivity and therefor, deter you from your goals. I mean, how much harder is it to make heathy decisions when you're stressed and sad?
We want to stop this from happening as much as possible.
That is what I am going to share with you today!
In this episode, I discuss:
- Exactly what happened
- Why and how stress is linked to weight gain and poor sleep
- How stress affects your focus and ability to stay positive to achieve your goals for the day
- 2 very powerful questions to ask yourself when a stressor pops up to diminish the stressful feelings and stay positive
- How to view the stressor as a lesson and WHY these times are actually blessings
Links mentioned:
Listen to episode 48 to learn about the link between stress and weight gain
Listen to episode 35 to learn about the link between sleep and weight gain (or read the blog - click here)
Start your weight loss journey now with my 3 Week Body Reset
Continue your weight loss journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my other eBooks, free recipes and more on my website: Click here
Follow me on instagram! @health_with_bec
For long term weight loss & maintainance progress (ie to STOP the yo-yo dieting) there is somehthing that we shoud all do weekly or fortnightly at a minimum.
I certainly did it when I was finding my balance - and still do it to this day!
Find out what it is in this episode and start doing it now too!
Links mentioned:
The food sensitivity test I recommend : Click here (if you’re in the Tribe, email me with your choice of test and I can get you a discount)
Start your weight loss journey now with my 3 Week Body Reset
Continue your weight loss journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes: Click here
Follow me on instagram! Click here
Naturally feel like eating a little more and moving a little less in the cooler months?
You're not alone, but it's the perfect recipe for easy weight gain to creep on up!
That extra chocolate, wine and cheese can veryyy easily add more calories to your day and before you know it, you come out of hibernation 5 kgs heavier .
Then, holy moly, Summer is coming and all of a sudden you have even MORE weight to lose - but in a small time frame which is rarely sustainable. So, why not prevent that weight gain so that you’re not so stressed this year as Summer approaches?
If Summer always seems to be your goal, it’s important to actually start focussing on that NOW.
Instead of perhaps focusing on weight loss this winter, why not just make a few small tweaks to your life to prevent the weight again, remain weight, and make it easier on yourself?
Here are some of my best tips...
Links mentioned:
Grab my Low Carb Winter Warmers eBook: Click here
Kick the sugar cravings and start your weight loss journey now with my 3 Week Body Reset
Follow me on instagram: @health_with_bec
Explore my free recipes and blogs and learn more about me on my website: Click here
Are you a busy mumma or woman who has tried it ALL and are sick of doing restrictive diets that leave you starving and never bring long term progress?
Annabel, mum of 3, school teacher in New Zealand was the same. She had done all the fads in the past and was sick of it.
Nothing was sustainable and she was feeling extremely uncomfortable in her skin - after gaining approximately 17-20 kgs collectively over her 5 years of having 3 children.
But then she found me and tried the 3 Week Body Reset…
“I could never have dreamed that I would be where I am weight wise today (15 kgs down!!).**
I feel so empowered that I now have the tools to work with and have made it just part of my life, not a diet I occasionally do when I need to. I have become happier in myself and feel more confident when I am dressing, just things fit.”
Annabel wanted to share her journey with you!
Links mentioned:
Take the leap NOW like Annabel did and join the 3 Week Body Reset to begin your journey now: Click here
Want to continue your weight loss journey like Annabel? Click here to join the Tribe!
Read the entire blog post for this episode: Click here
Follow me on instagram: @health_with_bec
Explore my free recipes and blogs and learn more about me on my website: Click here
Are you someone that wants something really bad (for example to reach a certain weight) but you can’t seem to keep up the motivation, frequently, to get you there?
Sometimes you’re on track, sometimes you’re not and you spiral downwards, sometimes leading you back to square one.
Well, imagine how much faster you would get to your goal if you stayed more consistent?
This exactly what I’m going to be helping you with in this podcast.
I delve into 3 super important things that you can do to change your environment (what you’re exposed to daily) which will in tern, support (not hinder) your success.
I specifically talk about:
- Why mindset is KEY to achieving your goals and how your environment plays a huge part in this
- A reflection of my own lessons and moments of overwhelm on the way to achieving my goals and what’s seriously helped pull me through these times and continues to do so
- How to strategically choose the right content, podcasts and people to surround yourself with
- How consuming the wrong content on instagram can be detrimental to your mental health and progress and how to hack the algorithm to change what you see
Links:
Follow me on instagram: @health_with_bec
Explore my free recipes and blogs and learn more about me on my website: Click here
Shop my eBooks and programs: Click here
Indulged a little too much over the long weekend? This is your friendly voice in your ear to help you leave it in the past and get back on track with easy, actionable tips and a huge burst of motivation for the week.
Follow these tips and you'll be feeling a little lighter and energised in only a few days!
Links mentioned:
Join the 5 Day Detox while it's back here
Join the 3 Week Body Reset Click here
Follow me on instagram: @health_with_bec
Explore my free recipes and blogs and learn more about me on my website: Click here
Are you a busy woman who has dabbled in weight loss for years with no success in the long term?
Do you seem to be able to lose it, but always gain it back?
Perhaps you’ve also had bloating concerns that you haven’t been able to figure out?
If you’re saying yes to any of the above, this inspirational story is for you.
Brit, a 30 year old accountant in Perth had done all the things in the past and was sick of not seeing consistent results.
Until she found me and regained her energy, fixed her bloating and lost 24 kgs whilst feeling full.
In this episode, I chat with Brit about:
- How she did it
- The mindset she adopted to stay on track for an entire year
- Why diets had failed her in the past
- The advice for her bloating that she was getting from Doctors and Dieticians that just wasn’t working and wasn’t realistic
- How she gets straight back on track when she has deterred from the plan
- Some top tips for staying organised and on track each week
Links mentioned:
Join the 3 Week Body Reset to begin your journey now: Click here
Join the waitlist for the 5 Day Detox to get a taste for this lifestyle before the 3 Week Body Reset: Click here
Want to continue your weight loss journey like Brit? Click here to join the Tribe!
Follow me on instagram: @health_with_bec
Explore my free recipes and blogs and learn more about me on my website: Click here
Following a lower carb lifestyle, but sick of meat being in every meal? There are absolutely ways to still meet your important protein needs to optimal fat loss AND eat meat free meals.
In this podcast, I will share 5 of my best tips and hacks to help you.
Links mentioned:
Buy my brand new Eat Cake Lose Weight ebook: Click here
Join the 3 Week Body Reset before Friday 8th April and get my Eat Cake Lose Weight eBook for FREE: Click here
Read the entire blog post for this episode: Click here
Buy my favourite Morlife protein powder (vanilla or choc) - enter code 'healthwithbec' to get 15% off: Click here
Learn how to choose the right protein powder: Click here
Follow me on instagram: @health_with_bec
In this episode, I discuss how much protein you should be aiming to eat per day and per meal to reap the benefits discussed in episode 65.
And, I explain if you REALLY need protein powder, how to fit it into your life, what to look for on the lables and my favourite brands.
Links mentioned:
Shop my favourite Morlife Plantiful Vanilla or Chocolate Protein here (enter code healthwithbec for 15% off)
Read the entire blog post for this episode here
Explore my eBooks and programs here
Download my 50 free weight loss tips guide here
Join the waitlist for my new Eat Cake Lose Weight eBook here
Follow me on instagram! @health_with_bec
Visit my website for free recipes and blogs www.healthwithbec.com
High protein diets are a must if you’re serious about reaching and maintaining a healthy weight.
In this episode, I’ll dive into 7 scientifically proven ways that protein helps you slim down (and keep it off) via various mechanisms.
We absolutely want to be eating enough protein in each meal to ward off cravings, reduce hunger and give ourselves the best chance at maintaining a well functioning metabolism.
Found out what the 7 reasons are now and why you should be focussing more on protein if you’re not already!
Explore my eBooks and programs here
Download my 50 free weight loss tips guide here
Join the waitlist for my new Eat Cake Lose Weight eBook here
Follow me on instagram! @health_with_bec
Visit my website for free recipes and blogs www.healthwithbec.com
Sick of giving in to that chocolate, wine or Ubereats at night?
Can’t seem to get yourself to the gym when you’re feeling tired?
Whatever it is, sometimes, resisting the “tempting” thing and opting for the more pleasurable or lazy option at the time can be HARD. But, if you want to see progress, opting fo the healthier option as often as you can is key.
In this episode, you’ll learn of a powerful question to ask yourself at this time to propel you forward and opt for the healthier option…
Explore my eBooks and programs here
Download my 50 free weight loss tips guide here
Join the waitlist for my new Eat Cake Lose Weight eBook here
Follow me on instagram! @health_with_bec
So, you’ve counted calories to a tee, eat extremely well and exericse but SOMETHING isn't adding up...
There are so many different confounding factors that affect women’s metabolisms and their ability to burn fat.
Here are 5 situations that you may not have considered before that can dramatically affect your ability to lose weight and keep you stuck at a dreaded plateau!
Links mentioned:
Read the full blog post for this podcast here
See my list of highly recommended integrative doctors here
Learn more about the link between food sensitivities and weight here AND listen to episode 26
Learn more about the thyroid in episode 38
Learn more about optimising your gut health and my best tips with this blog here
Download my FREE 50 weight loss tips PDF checklist with my bonus sleep tips here
Read all about my programs to help you slim down without the hunger here
Follow me on instagram here!
Do you wake up with healthy intentions but feel like the stress of the day takes over and you just CAN'T seem to fit in that healthy change?
Maybe you’re saying “I’ll do that when I get time”…
Well, this quick episode is for you!
In it, I share some mindset tips and tricks to help you rewire your brains stories and excuses surrounding time so that you truly CAN make the time.
Links mentioned:
Join the waitlist for my new Eat Cake Lose Weight eBook here
Download my 50 free weight loss tips guide here
Explore my free recipes on my website: Click here
Follow me on instagram @health_with_bec
Start your journey now with my 3 Week Body Reset: click here
Continue your weight loss journey with the Health with Bec Tribe: Click here
Are you struggling to kick some bad habits that have developed over the holidays?
Perhaps you…
- Can’t seem to stick to your healthy eating goals for the day?
- Are snacking too much?
- Can’t motivate yourself to get moving
- Can’t give up those few glasses of wine every night?
If so, you’re not alone.
I’ve polled you on instagram, had lots of chats with members in the Tribe and have observed emails and DM’s and it’s the most common problem that lot’s of you are facing!
So…
I’m here to help you today with 6 of my best hacks and tips to help you kick those habits and get your A into G.
Links mentioned:
Download my 50 free weight loss tips guide here
Explore my free recipes on my website: Click here
Follow me on instagram @health_with_bec
Join the waitlist for my 5 Day Detox: click here
Start your journey now with my 3 Week Body Reset: click here
Continue your weight loss journey with the Health with Bec Tribe: Click here
Are you a busy mumma or woman who has tried it ALL and are in need of some inspiration to show you how easy weight loss truly can be?
Kat, 32, mum of 2, marriage celebrant AND now a member of my team had done all the things in the past and was sick of not seeing consistent results.
Until she found me…
In this episode, I chat with Kat about:
- How she did it
- The mindset she adopted to stay on track
- The false beliefs about carbs that she has learnt to let go of
- How it was different to what she had tried in the past
- Why spending money on an ongoing subscription is necessary for her to budget for as it’s been a HUGE part of her success
- Some of the food swaps and hacks she uses
- Her tips for staying organised and on track each week
- How she bounces back from bad days or weeks and the importance of voicing your struggles
And so much more...
If Kat can do it, so can you!
Links mentioned:
Join the waitlist for my 5 Day Detox: click here
Start your journey now with my 3 Week Body Reset: click here
Continue your weight loss journey with the Health with Bec Tribe: Click here
Explore my free recipes on my website: Click here
For change we need motivation. And without the feel-good chemicals in our bodies, it makes it damn hard. I truly believe that happiness is central to growth and change in all areas, including finding and maintaining your balanced weight. I mean... if we don't feel good, we don't want to feel our bodies well, we don't have the motivation to exercise and we don't have the grit to take those steps that we SO WANT TO TAKE.
Feeling sad, unmotivated and low unfortunatly can keep you stuck in your comfortable ways, and whilst it's SO normal and we all have our bad days, there are ceritnaly ways they we can try to boost our bodies serotinin (feel good chemicals) to help us have more of the better ones.
So, this episode is for you if you're looking to boost your happiness in order to make these healthy changes easier.
If you're struggling at the moment, please know that you're not alone. I really hope this podcast helps you.
Links mentioned:
Visit my website to see my brand new recipe and learn all about my programs! Click here
Follow me on instagram for more free inspiration and tips
Download my FREE checklist - My Top 50 Weight Loss Tips: Click here!
Foods mentioned that help boost serotonin (always. pair with a source of carbohydrates (lots of veggies, some fruit, rice, quinoa, pasta for example):
- Cheese
- Fish
- Turkey and chicken
- Beef
- Pork
- Tofu
- Oats
- Cheese
- Nuts and seeds
- Edamame
- Pumpkin and pumpkin seeds
- Eggs
Supplements
- Pure tryptophan
- SAMe (S-adenosyl-L-methionine)
- 5-HTP
- Probiotics
- St John’s Wort
It's the worst feeling when you feel like you're trying it all, but something doesn't feel right... Your clothes feel tighter, your face looks puffy and you just feel "bleh".
It's so important to know that you can't gain a heap of weight in only a day or two, so if you suddenly wake up feeling heavier one day, experience severe weight gain before your period or just have this weight that hangs around that you KNOW doesn't make sense when you're eating so well... it actually could be water weight!
So, how do you figure out the cause of it and get it to go away?
I've researched this for years, as I've personally experienced the biggest weight fluctuations that have absolutely been water weight. And, in this podcast I will explain all!
Links mentioned:
Click here to read this podcast as a blog post which contains everything I spoke about
Visit my website to see my brand new recipe! Click here
Grab the 5 Day Detox before it disappears on Jan 31st! Click here
Join the NEW tier of the Tribe, Tribe Basic before Tuesday Feb 1st when the doors close again and receive Januarys meal plan for FREE! Click here
Follow me on instagram for more free inspiration and tips
Typically, detoxes involve the use of diuretics, laxatives, expensive, gimmicky diets, vitamins, minerals or teas.
But here’s the thing,
You really don’t have to pay for expensive juice cleanses to detox your body of toxins, I definitely don’t believe in them and unfortunately, the effects of them are extremely temporary. Moreover, no evidence supports the use of these diets for toxin elimination or sustainable weight loss.
Your body is smart enough to eliminate toxins on its own, using certain detoxing organic - the liver, kidneys, digestive system, skin, and lungs.
So, optimising your bodies OWN natural detoxification systems should be everyones aim if you truly want to detox efficiently.
I will discuss 6 of the top, proven ways to make this happen!
Links mentioned:
Read the entire blog post for this episode here
Follow me on instagram here
Grab my 5 Day Detox meal plan before it disappears on Jan 31 here!
Feeling overwhelmed as the year begins and unsure where to start or how to find that motivation? Maybe you're disappointed in yourself for not reaching the big goals you set for 2021?
You're not alone! I felt lots of those feels over the holidays and as the year began, but what I discuss in this podcast REALLY helped me.
Instead of setting huge goals and throwing yourself into the year, we forget how vital it is to do a few things FIRST before we embark on our journeys.
To set the RIGHT goals and start the year with a solid mindset and path, it's so important to:
-
Reflect, look back, find the mistakes and look for the lessons
-
Realise what needs to be prioritised
-
Celebrate what DID work from last year
...and only THEN are we able to set realistic goals, adjust our life and move forward.
You can't move forward unless you look back for the learnings.
After all, we are who we are today as a result of our past actions.
We MUST change something we are doing to be able to see change in our lives.
In this episode, I will help you find what that is!
And, I open up about my own personal struggles in 2021 and how I overcame them, what I learnt and how they turned out to actually better my life in ways that I wouldn't realise if I didn't take the time to reflect and look back.
Enjoy!
To wrap up the year, after dedicating all of December to helping you navigate the holidays - here are my top 10 tips to sum lots of it up and help you with your health and fitness these holidays so that you can indulge, relax and enjoy yourself - BUT not feel totally off track come the new year. Why not aim for weight maintenance and happy gut to begin the new year one step ahead and not 5 steps backwards?
Let's be real....
There's a lot more alcohol going around at this time of the year!
So, unlike episode 13 where I talk about how you can incorporate alcohol into a weight loss plan, when we are thinking about every-day-life, in THIS episode, I am specifically talking about how to manage your consumption over the holidays (as I'm assuming you'll be drinking on more than 1 or 2 nights a week) and it's a bit different to my advice for drinking in every-day-life...
I speak about:
-
Tactics and tools you can use on the day of drinking to make room for the calories that will later come from your drinks
-
The best drink choices to choose to ensure you're not drinking your entire days worth of calories in one night!
Links:
My 50 Weight Loss Tips (outside the box): Download here
Follow me on instagram! @health_with_bec
Learn about and grab my 5 Day Detox here
I know, it’s getting busy and you probably don’t want to think of your goals for 2022 yet - so don’t worry! That’s not what we are doing!
But, I'm sure that you WILL have goals for next year and want to see growth…
That you WILL want to make some positive changes…
But guess what?
Growth comes with change. And, change comes with UNDERSTANDING WHAT IT IS that needs to be changed.
Unless you take a minute to reflect on a few things NOW, the rush may likely happen as the new year starts and you won’t know what to change in order to grow.
In this episode, I guide you through a super quick activity and pep talk to help you recognise what held you back this year. That’s it! No planning, no goal setting, just 1 task to do that you will thank yourself for doing when the new year comes!
Links discussed:
My 50 Weight Loss Tips (outside the box): Download here
Follow me on instagram! @health_with_bec
Learn about and grab my 5 Day Detox here
Do you worry about what to choose to wear, fearing bloating may be on the horizon?
Maybe you NEVER buy tighter fitting clothes because, you know for sure, they’ll make you look look 6 months pregnant on the day?
THIS WAS ME.
I used to bloat and get intense pain and wind for about 6 years of my life.
Going to events was therefore risky, and 9/10 times I would experience this pain, which would also drain my energy and vibe and leave me feeling pretty frustrated, especially as I was always a healthy eater.
But now, I have found my answers and have helped other women calm the bloat for 6 years.
So…. in this podcast, I want to share with you my top 6 tips to prevent bloating for your events!
This includes what to do in the days lead up AND on the day itself so that you can go to events and (hopefully) reduce some of your bloating too.
Links mentioned:
Read the entire blog post for this podcast: Click here
Buy my 5 Day Detox now whilst it's back!! Click here
Follow me on instagram! Click here
Visit my website for recipes, more resources and to learn all about my other ebooks and programs: Click here
The social times are stepping up! And, lots of you are asking me for healthy snack ideas and how to build a platter that's gluten free, low carb and healthy so that you can stay on track with your efforts and don't blow the calorie bank in one sitting!
In this episode, I explain all, and also give you my EXACT favourite go-to brands to use for crackers, dips and more!
Links mentioned:
For the full blog, which includes the links to all of the products and foods I buy: Click here
To read my blog all on how to choose and make healthy crackers: Click here
Follow me on instagram for lots of free inspo and advice: Click here
Visit my website to learn all about me, my programs and see free recipes: Click here
Download my FREE checklist - Top 50 Weight Loss Tips: Click here
As the festive season approaches, so do lot's of events!
So, how to you navigate the endless amounts of food on offering and not go OTT?
Whilst it's totally OK to overindulge a little, guilt free, once or twice a week, if you've got more than a few events on, you WILL need to be conscious if your goal is to lose or maintain weight this Summer.
This episode was inspired by YOU on instagram, when I asked you what your biggest struggles were at the festive time. So, I hope you love it!
Links mentioned:
Black Friday sale on for the 3 Week Body Reset (15% off) from Thursday 25th - Mon 29th November
Join my mailing list to receive updates, special offers and more: Click here
Follow me on instagram for lots of free inspiration and tips! Click here
Visit my website for recipes, success stories, to learn more about me and see all of my services! Click here
“To be completely honest I was skeptical when I started, but was so tired of trying to do ‘all the things’ and getting nowhere, so I thought, why not?! I’m a huge foodie too, so I was worried that it would be boring and I’d be starving all the time…
When the scales were 3 kg down after a week I was sold!! I never felt deprived or hungry which was a game changer for me. After the 3 weeks, I was down 4.5 kg, my energy was back and I was loving it!
I signed up for the Tribe at the end of week two because I just LOVED the food so much and am having such great results! The meals are easy to make and delicious which was a relief as someone who is time poor as a business owner!
After 12 weeks, for my wedding day, I lost 8 kgs and I felt incredible. At my honeymoon, I couldn’t wait to get home and start eating this way again. I’m still eating the same way now, and probably will forever because I’m addicted to the food, but mostly, I’m addicted to how much energy I have!!! Highly recommend!!!”
In this episode, I chat with Steph about:
- How she did it
- The mindset she adopted to stay on track
- How it was different to what she had tried in the past
- The biggest lessons she has learnt
- The food swaps and hacks she now swears by
And so much more...
If you're also a busy mumma or woman who has tried it ALL and are in need of some inspiration to show you how easy weight loss truly IS possible and effortless, this is for you.
Links:
Ready to begin your journey with my 3 Week Body Reset? Click here to learn more
Want to CONTINUE your journey (after the 3 Week Body Reset) in the Health with Bec Tribe? Click here
Download my FREE checklist - my Top 50 Weight Loss Tips: Click here
Follow me on instagram for more free inspiration and education: Click here
Visit my website for more resources, free recipes and blogs: Click here
Are you “go-go-go” all the time?
Do you feel like you NEVER get a chance to catch a break?
It’s so important to realise that this lifestyle is absolutely not doing your waistline any favours if you’re someone who is trying it ALL to slim down and maintain a healthy, balanced weight.
I really wish I knew this earlier!
So, why?
How does stress impact your ability to lose weight?
In this podcast episode, I will explain it in easy terms and then offer you my best, top strategies and tips to easily and naturally reduce your cortisol levels (ie your stress hormone) so that you can chill out, reach that weight and feel the way that you deserve!
Links mentioned: The adaptogen I take (Ashwaganda): Click here
Breath exercise to reduce your cortisol levels: Click here
The meditation apps I recommend: Calm and Insight Timer
Explore my programs to begin your low carb journey to weight loss without the hunger or guesswork: Click here
Follow me on instagram for plenty of daily tips and constant inspiration: @health_with_bec
Visit my website for lots of free recipes and more informative articles! Click here
So, you’ve counted calories to a tee, tried every diet under the sun and exercise daily, yet you put on weight even by just looking at food?
There are so many different confounding factors that affect women’s metabolisms and their ability to burn fat.
It’s not an easy as calories in / calories out for most of us who 'try it all' unfortunately!
Here are 5 situations that you may not have considered before that can dramatically affect your ability to lose weight.
Links mentioned:
Read the full blog post for this podcast here
See my list of highly recommended integrative doctors here
Learn more about the link between food sensitivities and weight here AND listen to episode 26
Learn more about optimising your gut health and my best tips with this blog here
Download my FREE 50 weight loss tips PDF checklist here
Read all about my programs to help you slim down without the hunger here
Follow on on instagram here!
Do you get to 3 pm and crave sweets to get you through the arvo?
Do you try, oh so hard to eat well all day but then find yourself binging on all the wrong things come dinner time?
Do you WISH you could stop this so that you could actually stop caving all the time and see some progress?
You can! But there's something that needs to happen first....
What's most likely holding you back here is an addiction to sugar.
Those pesky sugar cravings make it so incredibly hard to stick with a weight loss plan when they’re around!
So, how can you manage them? Or, how can you totally eradicate them?
Here are my 12 best tips to cut your sugar cravings so that you can finally stay consistent with your efforts and see the results you deserve!
Links mentioned:
Join my 3 Week Body Reset program so that I can hold your hand through the entire process of cutting sugar from your life
Follow me on instagram: @health_with_bec
Visit my website for lots of free recipes and to learn more about my approach!
Do you know what the BIGGEST secret to weight loss and maintenance is?
To changing your habits?
To being able to stick with a plan?
To STOP snacking and overeating so much?
….
NEVER feeling like you’re “missing out”. And quitting the "I can't eat that" mindset.
WHY?!
As soon as you “can’t have” something, it makes you want it more, leading to rebellious eating behaviours such as binging and overeating on the wrong foods.
On the podcast, I will explain the WHY behind this and help you change your mindset so that you can head into your days with an abundant mindset, instead of a restricted one - one in which is DEFINITELY needed to set you up for weight loss success!
Links mentioned:
Join my 5 Day Detox before it disappears on Friday here !
Follow me on instagram here
Explore my website here
Are you in a plateau?
Do you keep regaining weight after you lose it?
Or, do you feel like you're eating NOTHING and something just isn't making sense?
This episode is for you.
I uncover the exact reasons WHY it's actually harmful to eat too little, even though a calorie deficit is essential for weight loss!
And, I explain how little is too little so you can drop your calories to a level that won't harm your efforts.
Links mentioned:
Join my 5 Day Detox before it disappears again
Follow me on instagram here
Explore my website for more recipes and information about my programs!
In the thousands of women I've worked with that think they're trying it all, there is a common theme that I see pop up that's holding them back from slimming down and seeing the results they're so desperately after.
What is it?
They're THINKING they're eating well, yet they're actually eating slightly too much - even though the foods are healthy, preventing them from getting into a calorie deficit that's needed for weight loss.
In this episode, I uncover 5 of the most common mistakes that women are making that cause calories to increase without them even realising and then offer suggestions as to how to fix them!
Enjoy!
Links mentioned:
Click here to join my 3 Week Body Reset whilst you can get the Winter Warmers eBook for FREE!
Follow me on instagram here
Explore my website for more information, inspiration and free recipes here
In episode 41, I cleared lots of confusion about gluten including:
- What it is
- What it’s in
- Who could benefit from going gluten free
- Is it really healthier to go gluten free?
- The biggest mistakes people make when going gluten free
- My favourite gluten free alternatives
Now, in this episode, I’m answering more of YOUR questions to clear even more confusion!
- Here are the questions that I answer:
- How to be sure if you’re intolerant?
- Is buckwheat flour a good alternative?
- Why do dieticians recommend eating gluten?
- Is it inflammatory for everyone or just those with a sensitivity?
- How does gluten affect someone with an under-active thyroid?
- Even if you have an intolerance to gluten, why does it impact the thyroid?
- Is gluten bad for psoriasis and arthritis?
- What are your thoughts on oat milk?
- Avoiding gluten despite not being intolerant, is this ok?
- Do you need to 100% avoid gluten? Or is ok to have a little bit?
Links mentioned:
Follow me on instagram @health_with_bec
Explore my website for lots of gluten free recipes and to join my programs or purchase eBooks
See my directory of recommended professionals to help you get tested and explore if going gluten free could benefit you here
Should you go gluten free?
In episode 40, I delved into IBS and how so many women could benefit from trying a gluten free diet.
But, what if you don't have IBS symptoms? Should you still go gluten free?
Is it healthier?
And, if you do want to go gluten free, what are the best alternatives to eat?
In this podcast, I explain all!
And, I uncover some of the biggest mistakes women make when choosing gluten free products and what to look out for!
Links mentioned:
Download my FREE 50 Weight Loss Tips Checklist here
Here's the bread I buy!
Here are the crackers I buy!
Here's the bean pasta and konjac noodles I buy!
Visit my website for lots of gluten free recipes and to learn about my programs!
Follow me on instagram! @health_with_bec
Do you have ongoing bloating, constipation, diarrhoea, wind or all 4?
Have you been to see doctors, dieticians or gastroenterologists and feel like you're still getting no where?
Perhaps they've been told you that you have IBS and that you should follow a low FODMAP diet to fix your concerns.
But, has that not worked? Or, have you attempted to do it but received NO direction as to HOW?!
I get it, because I was there too, and 8/10 of my clients have been in this position too and feel disheartened, confused and stuck.
But, I healed myself and now help women in this exact same position. I've got you!
I offer a DIFFERENT approach and outlook, one that heals about 8/10 of the women who use it and in this episode, I will explain what that is so that you can try it yourself and hopefully find the relief you've been searching for for years!
If you're like so many women I've worked with, you might be telling yourself that you're too busy to eat well or fit in exercise - and it's holding you back from committing to a healthy weight loss plan.
Well...
I'm coming to you with a case study about a busy mum AND business owner who lost 6.5 kgs (and never felt hungry).
If she can do it, so can you.
It’s time to bust that excuse and show you how it IS POSSIBLE to regain your confidence, reach your balanced weight and enjoy your food & life in the process.
Mia has so much to share with you all about how she did it.
Links mentioned:
Ready to start your journey to weight loss without the boredom or hunger too? Click here to join the 3 Week Body Reset!
Done the reset and want to continue with your journey? Join the Health with Bec Tribe!
Follow me on instagram: @health_with_bec
If I didn't go beyond the GP to investigate this in more depth, I would have never figured it out... and it happens to SO many women. Could it be a piece to your puzzle too?
Could it be part of the reason you're not losing weight, despite trying it all?
This MAY be part of the answer.
It's so important to create awareness of this topic, so that you can do your own research and know which tests to ask for!
Read this blog to learn more and also see which foods to eat to optimise thyroid health
See my directory of recommended professionals to help you get tested too here
Follow me on instagram @health_with_bec
I’ll never forget the years where I was made to feel like an idiot.
I would visit multiple GP’s and gut specialists (gastroenterologists), only to leave feeling disheartened, confused and frustrated.
I spent 2-3 years searching for answers to my low energy, chronic gut issues (bloating and constipation) and got no where!
Until I finally met the right integrative / functional medicine doctor who did the RIGHT tests and diagnosed me with an imbalance of gut bacteria and multiple food sensitivities. Things that a GP or specialist doctor just wouldn’t test…
I used this, together with the knowledge I had acquired from my Bachelor of Science Nutrition degree that I had just finished, and the years of my own personal research, to eat in a way that healed my gut concerns.
I thought I would have to live with the pain and discomfort forever… but now, I am healed and I have to continue to help women move beyond the “by the book” doctors too.
If you are serious about getting to the bottom of YOUR health concerns, I really need to encourage you to dig deeper and go beyond your GPs, even your specialists.
They’re not trained in Nutrition, and the world of the gut microbiome is new science too - science in which so many just don’t bother to look at or consider.
This podcast is for you if you feel like you’ve exhausted all avenues and you need more answers too.
You deserve to feel optimal, and this podcast will take you one step further in showing you HOW that’s possible.
Links mentioned:
Want to find a good integrative doctor to see?
Click here to view my online resource of the most recommended ones I’ve heard of around Australia!
Want to learn more about my own personal gut and weight healing journey?
Listen to episode 1 or head to the blog version of it here
Follow me on instagram here
Visit my website and explore my meal plans and services here
Changing your habits to produce long term weight loss success isn't easy. We MUST get the mind right FIRST before the healthy actions can follow. Here, I've gathered 4 of the most powerful mindset hacks and words that have been shared amongst all of the women who have achieved long term success so far!
Links mentioned:
Explore my website for free recipes and learn about my paid eBooks and programs here
Follow me on instagram! @health_with_bec
Did you know that sleep is one of the most essential ingredients for weight loss?
So, if you're doing everything right, you could still be battling to lose weight if your sleep isn't optimal.
So, what is an optimal amount of sleep?
How can you improve it?
In this episode, I explain what a lack of sleep does to your metabolism and eating habits and delve into 12 of my top sleep tips to ensure that you get the quality sleep that is REQUIRED for weight loss!
Links mentioned:
Download all of these tips in a simple PDF, along with 50 of my best weight loss tips here
View the entire show notes written as a blog here
Follow me on instagram here
Visit my website here
Georgie began eating a lot out of boredom, saying she had “awful eating habits”. She was also constantly bloated and felt no motivation to workout. The lockdown took a huge emotional and physical toll on her.
But, she had a goal…
Her wedding was coming up in 9 months and she decided to embark on a healthy eating journey to give her the structure and motivation to get through lockdown.
Georgie was intrigued by my approach as it appeared that she could eat huge meals and slim down…
She was right!
After she got into it, she was full in-between her meals, lost her bloating and quickly saw her clothes becoming looser…
She also KNEW that this “all or nothing” approach hadn’t worked for her in the past, so it was time for a realistic, slow and enjoyable approach to weight loss in the lead up to her big day. One that she could maintain.
And guess what? She did it!
Georgie went from feeling bloated and down, to motivated, happier and far more confident each week, whilst feeling zero hunger and no deprivation from life’s joys, like enjoying cheese and wine.
She now understands how nutrition is far more important than exercise, with her quoting, “you can do all the exercise the world, but if you’re not eating right, it doesn’t really matter”
In this episode, we chat all about her journey and how she did it so that it can inspire you too!
Links mentioned:
Follow me on in
Are you smashing yourself in the gym or running every day and not seeing the results you expect?
Guess what?
If you're overdoing it on the exercise front and feeling exhausted OR you're not doing the right TYPES of exercise, it could actually be detrimental to your efforts.
When it comes to losing weight, breaking a plateau, or just maintaining a healthy weight, this is one of the biggest mistakes I've seen women making.
In fact, often they cut back, do LESS and then see results!
In this episode I will explain WHY, help you decide if this could be you and offer you better solutions to achieve your weight loss results!
Links mentioned:
Buy my Winter Warmers recipe eBook here
Join the 3 Week Body Reset here
Join the Health with Bec Tribe here
Learn more about my approach, see free recipes and explore my resources on my website healthwithbec.com
Follow me on instagram here
There is so much bullsh** advice out there - and this is some of it. For women that try it all, have food addictions or emotional eating behaviours, listening to our bodies just doesn't work. If it were that easy, there wouldn't be such an obesity epidemic in the world! In this episode, I will explain why and offer you better solutions to slim down and keep it off.
Links mentioned:
Purchase my Winter Warmers eBook: Click here
Start your journey to weight loss without the hunger or guesswork of calorie counting with my 3 Week Body Reset: Click here
Continue your journey to your balanced weight with the Health with Bec Tribe: Click here
Lemme thought she was eating healthy and exercising a heck of a lot, but wasn’t seeing the results she hoped for or felt that she deserved from her efforts. She used to do F45 challenges and lose 5 kilos, but always gain it back and never seemed to see any long term progress.
In the thick of Melbourne lockdown in July of 2020, and after an operation that had her inactive for over a month, Lemme decided to take charge of her nutrition with the 3 Week Body Reset.
And boy was she surprised at what started to happen...
In just a few weeks she could feel her clothes getting looser, despite the fact she wasn’t exercising and started to learn that it was all about the food she was eating.
And, even better? She wasn’t hungry and didn’t feel deprived.
In this podcast, Lemme shares her best tips that helped her stay motivated to lose weight and keep it off until now.
It’s one you won’t want to miss!
Links mentioned:
Start your journey with my 3 Week Body Reset here
Done the Reset and ready to continue on with your journey in the Health with Bec Tribe? Click here
Purchase my Winter Warmers eBook: Click here
Do you get to 3 pm and feel that crash come on?
Do you find yourself dragging yourself through the day and just WISHING you had a clearer head and more energy to get through your daily tasks? Or to stay motivated to stick to your healthy intentions?
Well, you're not alone.
Low energy affects so many women - but it doesn't have to!
Too many people are unaware of the simple, lifestyle choices they're making that are zapping their energy and are operating at only a fraction of their potential...
In this episode, I am sharing 4 easy ways that you can alter your life for increased energy, so that you can far more easily stick to (and reach) your goals with success!
Links mentioned:
The supplement I am taking to boost omega 3s: click here
Explore my website for free recipes and learn about my paid eBooks and programs here
Follow me on instagram! @health_with_bec
Even though this one isn't about weight loss or health, I had to chat about this topic.
Have you ever been triggered or jealous of a friend or colleague?
Or, have you been on the other side of it and felt judged and alone when you have had success in some area of your life?
Maybe you've had to play down your successes, or hide them from your loved ones...
I certainly have, and I feel that this topic needs to be spoken about.
In this episode, I just have a friendly rant and share my personal thoughts surrounding this topic because, I believe that women should be supporting women, day in and day out.
I know that when I see another woman succeed, I think to myself "If she can do it, so can I".
Let's quit the judging, comparing and bitching and create a world of support among women!
Here's the thing.. we are ALL busy. But, somehow, some of us manage to eat well and exercise when others don't. So, what's the difference? People have different priorities. If you're struggling to find the time for a healthy lifestyle, this podcast will give you some simple, actionable tips to help you CREATE the time in your life so that you can get the results that you keep dreaming of by prioritising the RIGHT things. You deserve it, and it's all about priorities...
Follow me on instagram for more inspiration and motivation: @health_with_bec
Head to my website for more free inspiration and education and to explore my programs: healthwithbec.com
Did you know that a plant based diet doesn't always mean that it's a vegan one?
Meat can actually be consumed and still be considered plant based.
In this episode, plant based eating expert Simon Hill (Plant Proof) and best selling author dives into the science of plants and debunks many well known mainstream nutrition myths to empower YOU to eat more plants and make some very simple changes to optimise your health and extend your life.
We chat about:
- How a plant based diet actually CAN also include moderate amounts of meat and still offer the same benefits as a totally plant exclusive diet
- Why Australians should consider cutting down on their animal product consumption
- How some of the biggest killers in todays society, like heart disease, are in-fact often due to lifestyle, not genetics
- How low carb diets and exclusive plant based diets BOTH offer the same benefits and why
- Many common mainstream nutrition and diet myths are how they are harming us
- How including more plants in your diet can improve your gut health, energy levels and quality of life
- The myths surrounding protein requirements from animal products to meet protein needs and the consumption of dairy to meet calcium needs
And so much more.
Links mentioned:
Where you can find Simon and purchase his book:
Instagram: @plant_proof
Website: https://plantproof.com/
Podcast: The Plant Proof Podcast
I also have a blog that educates you on how to eat high protein meals that DON'T contain meat: Read it here
Following on from episode 24 and 25 weight loss certainly isn't as simple as creating a calorie deficit (please read or listen to these first before consuming this one!)
If we focus on calories, and calories alone, it can be damn right dangerous and ineffective.
Here's part three to this chat!
In this episode, I'm going to be talking all about food sensitivities and their link to weight. I’ll also be touching on protein and why it’s vital to meet your needs whilst in a calorie deficit.
I speak about:
- The link between food sensitivities, inflammation and weight gain / inability to lose weight
- The 2 most common food sensitivities
- An easy way to discover your food sensitivities
- How to get the right testing done to discover your food sensitivities
- Why protein is vital in a calorie deficit
- How to maintain your muscle mass whilst losing weight and why this is important
- What your protein needs are
Links mentioned:
Join my 3 Week Body Reset here to remove all the guesswork out of going gluten and dairy free
See my list of recommended integrative doctors here
Some of the best apps to record and calculate your calories, food and macros:
- Nutritionist Track
- My Fitness Pal
- Cronometer
Follow me on instagram here
Visit my website at www.healthwithbec.com
I wish I knew this when I was a serial calorie cutting dieter in my early 20s...
Following on from episode 24, weight loss certainly isn't as simple as creating a calorie deficit.
If we focus on calories, and calories alone, it can be damn right dangerous and ineffective.
Here's part two to this chat.
In this episode, I'm going to be talking all about FIBRE and what can happen if you miss out on this essential nutrient when following a calorie restricted diet.
If you truly want long (and short) term weight loss success and optimal health... you've just got to meet your fibre needs - period!
A subject that isn't spoken about enough...
Links mentioned:
Learn about my eBooks and programs here
Explore my website here
Follow me on instagram here
"Eat less and move more" - we are told to do that ALL the time. From PT's, to fad diets, to GP's , we are told to simply reduce our calories to induce a calorie deficit and THAT'S how we lose weight. So, why isn't it that easy?! Why are 65% of dieters failing? Weight loss is about SO much more than just counting calories - and in this episode, I'm going to explain why.
I chat about:
- What calories actually are
- What a calorie deficit actually means
- Why counting calories alone and not thinking about WHERE the calories are coming from can sabotage your weight loss success
- How hunger, cravings and willpower to follow through with your diet can drastically change if you understand the simple concept of blood sugars and insulin
- How insulin affects your ability to burn fat
- Which foods to opt for to keep insulin low
And so much more.
Links mentioned:
Learn about my eBooks and programs here
Explore my website here
Follow me on instagram here
Did you know that your mood can be affected by what you choose to put in your mouth?
From ridding anxiety, to sharpening your brain power and focus for work, it truly can.
In this episode on Body Bites with Bec, I chat with Bec Rowland about her results from the 3 Week Body Reset and continuation in the Tribe, and how she's healed lots of her anxiety and sharped her focus for her masters degree, whilst juggling being a Mum and working as a school counsellor.
It’s different, as the focus isn’t on weight loss like lots of my other case studies, which is great - because you see how there is so much MORE to following a healthy eating plan than weight loss.
When you think of all of the benefits aside from weight loss, it can make it far easier and more motivating to keep up with your healthy choices in the long term - and weight loss just becomes a positive side effect.
In this inspiring episode, we chat all about:
- The mistakes Bec was making before she adopted my lifestyle that were worsening her anxiety and energy levels
- How Bec models a healthy life for her kids
- The realisations Bec has made in terms of her anxiety and focus and how certain food choices have impacted this
- How Bec works juggles her new diet / lifestyle in with her extremely busy mum / work / study life
- What mindset hacks Bec uses to help her make better choices
- Some of her favourite food swaps that enable her to still enjoy her favourite “naughty” foods!
Links mentioned:
The crackers we eat: Click here
The bread we eat: Click here
Start your journey with the 3 Week Body Reset now! Click here
Done the 3 Week Body Reset? Join the Health with Bec Tribe ! Click here
My new and improved signature program, the 3 Week Body Reset, has been RELAUNCHED TODAY! So, I thought it would be a great opportunity to explain exactly what it is in this episode to help you decide if it is for you or not.
The 3 Week Body Reset takes you from "trying it all", frustrated, hungry and stuck in the toxic “yo-yo” dieting cycle - to a woman that’s full and satisfied, whilst slimming down, losing the bloat and still enjoying life's joys - like burgers and wine.
With added features and simple, educational tutorials, it has been transformed into a hybrid mini course and eBook - designed to keep you even MORE accountable to not only get the results you deserve, but set you up for long term success.
It has been the kick-starter to transforming the lives of thousands of women worldwide and I would love you to be next!
In this episode, I discuss:
- How the 3 Week Body Reset came about from my personal experiences and working with hundreds and hundreds of women like me
- What additions and changes I have made to make it even better than the previous one that’s been selling for 2.5 years
- How it’s different from other low carb meal plans and diets out there
- Exactly who it is for and why
- Who it isn’t for
- What you can expect to feel when you go through it
Ready to start your journey? Click here to learn more and join!
Follow me on instagram here
Learn more about me and my approach on my website here
Last year, Claire Robinson was stuck in a cycle that so many women are familiar with - the all or nothing one.
The one where you restrict your calories and push yourself at the gym for 4-6 times a week, then resort to old habits once you feel results, only to see the weight come right on back.
This kind of pattern unfortunately, is far too common - and it will keep you from seeing the results that you desire so badly (and deserve!).
But last year, in September, in the midst of the harsh lockdown in Melbourne, Australia, Claire decided to make a change.
She KNEW that she wanted to reach her weight loss goals once and for all, as she had a long term goal that was on the horizon - her wedding!
And guess what? She did it!
Claire went from “trying it all” and feeling stuck, to feeling free, slimmer, happier and far more confident (whilst feeling zero hunger and no deprivation of life’s joys, like grabbing a burger on a Friday night).
And, in this episode, she has so much to share with you all about how she did it.
Links mentioned:
Learn about my eBooks and programs here
Done the 3 Week Body Reset and want to continue to reach your goals? Join the Health with Bec Tribe here
Have you’ve tried a keto or low carb diet in the past, but given up or not seen results?
Or, maybe you’re on one now and it’s not working in the way that you’d hoped? You might be hungry, tired, headachy and low or not seeing any results yet…
Here’s the thing, there are SO many simple mistakes you could be making that are sabotaging your success when attempting a low carb or keto diet all on your own (Psst, want to know the difference between the two? Be sure to listen to episode 7 on Body Bites with Bec).
And, if this is the case it makes me sad, because, often women will just rule them out and say nope, low carb diets aren’t for them!
Here, I am going to explain 7 of the most common mistakes you might be making with low carb diets so that you can ensure you do it properly to see the results that you DESERVE! Or, you may be encouraged to give it another shot!!
Links mentioned:
Learn about my eBooks and programs here
Follow me on instagram for more motivation and actionable tips: @health_with_bec
Get those 3 pm or after dinner munchies where you just CAN'T stop yourself from eating everything in site? It's actually not your fault.
And, it's not about your motivation or willpower.
Here's why, and some easy solutions to fix it.
Links mentioned:
Learn about my eBooks and programs here
Read about how to find the right protein powder here
Buy my favourite protein powder, Morlife, (and get 15% off by entering healthwithbec) here
Follow me on instagram for more motivation and actionable tips: @health_with_bec
Unfortunately, like many women, I’ve always been prone to acne. My skins never been perfect. However, in November 2020 I was beginning to see it get worse.
This went hand in hand with a few other symptoms that were unusual for me, including…
- Far more fluid retention
- Mood swings before period
- A huge decrease in energy
Something wasn’t right.
I HAD to get help to find out what was going on - both externally on my skin, and internally with my body. So, I did a Dutch test and worked with Hayley from Solctice Skin to get to the bottom of it, and, it’s safe to say that in 4 months my skin is definitely improving. It’s not perfect, but it is SO MUCH BETTER.
So, how did a girl who was doing everything right even get to this point? I was eating clean, avoiding dairy and gluten, eating heaps of vegetables, managing my stress… It felt so unfair.
I now know what I was doing wrong. What I was missing… And how I ended up with excess oestrogen and far more pimples than I have ever had in my life.
And, I can’t wait to share some of my journey with you here in the hopes that it will help you too.
In this episode, I chat with Hayley, qualified Corneotherapist and Naturopath, who really delves into the common mistakes’ women make when it comes to skincare and how you too can make some simple changes like I have.
Links mentioned:
Be sure to be following me on Instagram here!
Follow Solstice Skin on Instagram here
Head to Solstice Skin here
The Zazen water filter can be found here
We also chatted about these cleaning products! Koh, Ecostore and Koala!
Indulged a little too much over the long weekend? This is your friendly voice in your ear to help you leave it in the past and get back on track with easy, actionable tips and a huge burst of motivation for the week.
Follow these tips and you'll be feeling a little lighter and energised in only a few days!
Links mentioned:
Learn more about and join the 3 Week Body Reset: Click here
Follow me on instagram for more motivation and actionable tips: @health_with_bec
If you’ve listened to episode 15, about the fat burning benefits of intermittent fasting, you may now have LOTS of questions.
- How to do it? Which style of fasting is for you?
- What can you eat and drink?
- What can’t you eat and drink?
- How often can you do it?
In this episode, I uncover all.
I polled all of my followers on Instagram and have answered all of their questions here too.
The answers are written down and transcribed for the Health with Bec Tribe inside the portal in the bonus lesson named “Intermittent Fasting”.
Otherwise, grab a pen and get ready to take notes!
Links mentioned:
Learn about my eBooks and programs here
Want to download my FREE Guide to Intermittent Fasting without the guesswork? Click here
Want to grab Before You Speak Coffee to help with your fast like I do? Enter code healthwithbec for 10% off. Click here.
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting.
It's actually more "normal" for humans to eat this way than it is to eat every 3 hours, like the conventional advice that exists out there.
In fact, there are several scientifically proven benefits to this eating pattern and in this episode, I am deep diving into the incredible fat burning benefits that can occur.
Could it be your answer to breaking through that plateau or increasing your strength and metabolism? Let's find out...
Links mentioned:
Learn about my eBooks and programs here
Follow me on instagram here
Download my FREE Guide to Intermittent Fasting - without the Guesswork
Sarah Davidson (formerly known as Holloway) and Spoonful of Sarah on instagram, has been one of my biggest inspirations in the last 5 years as I have grown my business.
Sarah believes that so many of us live without questioning whether we could live better, but life is too short not to enjoy to the fullest. I totally agree with this.
Her raw, real and encouraging persona has captivated me, along with her EXTREMELY impressive business journey and accomplishments.
I wanted to get Sarah onto the show to chat about her journey, and the secrets behind her success in achieving her goals.
It was no surprise that HEALTH was a huge factor here, and we explore this in depth together in a fun, inspiring and captivating chit chat to uncover why health is so vital if you want to achieve any goal in life.
How does this relate to weight loss? Losing weight is a goal. Improving your health is a goal. And this chat will help you understand how possible it truly is for you because weight loss is just like any other goal in life, including business!
We also discuss:
- The challenges (mental and physical) that Sarah has faced and learnt to overcome
- The benefits of matcha tea
- How important health is to Sarah to keep her focussed and motivated
- Why she always has a non-negotiable “sloth Sunday” every weekend just like me
- The dangers of having no boundaries
- Body image and positivity
And so much more!
Where you can find Sarah:
Instagram: @spoonful_of_sarah
Website: spoonfulofsarah.com
Podcast: Seize the Yay!
Be sure to be following me on instagram here and let me know what you thought of the episode!
Stuck in a rut? Slipped up? Can’t get “back on track”? Feeling a bit out of line with your goals?
Let’s fix that.
I’m sure you think it’s motivation that you need, right?
But is it really? Or is it something more?
Let’s find out and get you back on trap quick STAT!
Links mentioned:
Learn about my eBooks and programs here
Follow me on instagram here
So, you think you have to give up alcohol completely to lose weight, right?!
This is another big misconception that I see all the time, and I am here to change that for you!
When you have this mindset, that you can’t drink ANYTHING if you’re being “good”, it can create that “all or nothing” behaviour that so many women are guilty of (including me in the past!).
So, women like this will always yo-yo because they don’t want to “ruin” their attempts to eat healthy and lose weight. This definitely leads to weight fluctuations and plateaus.
I believe that we actually CAN make room for alcohol and still lose weight.
Hell yes, I’m here to tell you that you CAN still enjoy your favourite wine, whilst on your quest to reach (and maintain) your weight loss goals.
In this episode of Body Bites with Bec, I uncover:
- What a safe amount of alcohol is to drink per week
- How alcohol does affect your weight loss attempts and makes it harder to lose weight (and the reasons and science behind this)
- How you can work with the above to fit the alcohol in to your life, so that it doesn’t affect your weight loss attempts drastically and still helps you see results
- Alcohol swaps to keep calories and sugar low
And SO MUCH MORE.
Links mentioned:
Be sure to be following me on Instagram here!
Want to remove all the guesswork and learn how to eat for 80% of the week to allow room for alcohol and meals out? And, STILL lose weight?
My 3 Week Body Reset shows you exactly how!
Explore my website for more free resources, recipes and to learn about me here
Kate Robinson was a busy Mumma, with two very young kids, stuck in a cycle of eating veggie sticks and smashing herself at the gym, to then eating more on the weekends - only to repeat it over and over again and never see results.
She just couldn’t shift that post pregnancy weight and was at a loss, feeling defeated, frustrated and stick… until she stumbled across a new approach… my 3 Week Body Reset, a low carb diet that changed her life for good.
Kate went from “trying it all” and feeling stuck, to slimming down fast (and keeping it off) with a new-found confidence for her partner and family, whilst feeling zero hunger.
In this extremely inspiring and relatable episode of Body Bites with Bec, we discuss:
- The ground-breaking and life-changing lessons and realisations she had from the 3 Week Body Reset that she now continues to preach and follow
- How Kate incorporates her low carb way of life into her family’s life
- Why and how she prioritises time for herself and her health
- The simple swaps she makes to turn her meals into low carb ones
- Why she believes weight loss and optimal health improves the health of your relationship
And SO MUCH MORE.
Ready to start your journey with the 3 Week Body Reset and feel like Kate too?
Join the 3 Week Body Reset today!
Where to find more about Kate Robinson:
Follow her on instagram here
To grab your 14 day free trial of The Love Club (before Feb 28 2021), click here
How many times have you gone out for dinner whilst trying, oh so trying, to be on a “diet”, only to give in to all the temptations, feel like a failure, give up and start on Monday again?
You’re not alone.
I see this all the time and I’m here to show you how you actually CAN eat out and still lose weight!
It’s totally possible and you’re not a failure if you order Uber Eats or go out for dinner with your friends.
In fact, could it be beneficial for your weight loss to eat out and grab takeaway? Yep!
In this episode on Body Bites with Bec, I chat about:
- How often it is recommended to eat out or order takeaway per week to lose weight
- Why it’s beneficial to eat MORE on 1 or 2 days of the week
- How to make the right choices at restaurants to not go OTT and what foods to avoid
And more!
Links:
Be sure to be following me on Instagram here!
Want to remove all the guesswork and learn how to eat for 70-80% of the week to allow room for these indulgent times out and STILL lose weight?
My 3 Week Body Reset shows you exactly how! Click here to check it out!
Head to my website healthwithbec.com to see more free resources and recipes
One of the biggest misconceptions I see women making is thinking that they HAVE to meal prep and spend hours in the kitchen on a Sunday to lose weight. News flash, you don’t! You CAN lose weight and spend your weekend relaxing and doing what you love, instead of slaving away in the kitchen for the week ahead.
In this episode on Body Bites With Bec, I chat about:
- How meal planning and meal prepping on the weekend doesn’t have to be for everyone
- My top tips to save you time in the kitchen
- Simple ideas to work into your week to make shopping and cooking quick and EASY
And more!
Links:
Download my FREE low carb pantry staples checklist here!
And be sure to be following me on Instagram here!
Ready to take all of the guesswork and time out of meal planning, thinking about what to cook and knowing what to buy at the supermarket to save time?
My 3 Week Body Reset does it all for you! Check it out!
And, if you've done that and want to continue in the Health with Bec Tribe, click here!
Head to my website healthwithbec.com to see more free resources and recipes
Did you know that I don’t teach (most of) what I learnt at university? Translation - I don’t follow the government set, Australian Guide to Healthy Eating. I believe so much of it is actually harming our health. My guest today, Liv Kaplan, agrees. Liv discusses how her lower carb approach to eating has transformed her mental health and how she teaches others to do the same.
We discuss:
- Why Liv doesn’t teach the government set Australian Guide to Healthy Eating guidelines (like me) even though that’s what we were taught at University
- How lower carb diets can affect your mental health and motivation for healthy eating
- Some of the most common “health foods” that have hidden sugars and carbs
- Some of the biggest myths that exist in the diet world that are harming our health
- Why the “gold standard” scientific studies actually aren’t always the best to determine individuals food intake and choices
- Liv’s top wellness tips and actions that she swears by (that are FREE)
Links:
Liv's website: wwww.livkaplan.com
Follow her on instagram: www.instagram.com/liv.kaplan
Full episode show notes: www.healthwithbec.com/podcast/episode8
Download my free low carb pantry staples guide here!
Is keto the same as low carb?
Don’t you need carbs to fuel your brain?
Is keto dangerous in the long term?
Won't you be starving if you don't have carbs with your meals?
All is revealed here...
In this episode on Body Bites With Bec, I chat about:
- What symptoms you may have that would suggest that a low carb diet could be beneficial for you
- The multiple myths that exist out there surrounding keto and low carb diets
- What ketosis ACTUALLY is
- How often I recommend going into ketosis and how to prep your body for it
- What a low carb diet actually means? How many grams of carbs / day?
- The difference between low carb diets and keto diets
- Who a low carb diet would NOT be for
And more!
Learn about The Movement Society here
Follow The Movement Society on Instagram here
And be sure to be following me on instagram here!
Head to my website healthwithbec.com to see more free resources and recipes and join my online programs and eBooks
Ok so I started with 2 strategies... ended up with 4.
In this podcast, I show you how to turn the impossible into POSSIBLE.
They are extremely powerful and easy tasks that you can do to rewire your brain for success.
Remember, to reach any goal in life, you need your mindset to be in tip top shape before you can execute your healthy actions that you know you need to do to reach your goals.
You need to start with your happiness FIRST and continue to work that happiness muscle in your brain regularly.
Enjoy!
Links discussed:
My 50 Weight Loss Tips (outside the box): Download here
Follow me on instagram! @health_with_bec
Check out my website for my paid programs and more free resources here
Full show notes for this episode can be found here!
Do lower carb, higher fat diets increase your risk for heart disease?
Don't you feel hungry all the time?
Why do women receive such quick weight loss results with low carb diets?
In this episode, I dive into 9, well studied benefits of a safe, lower carb, higher fat diet and help you understand the WHY.
This will help you decide for yourself whether you may want to embark on a lower carb journey! Or, it will motivate the hell out of you to continue on with the one you’re doing!
As always, please remember that this diet (or way of life) isn’t the be all and end all for EVERYONE. Please make sure you listen to episode 4 where I chat all about the other types of diets that are healthy and help you decide what’s right for you.
And, if you have diabetes or any other medical condition, please discuss this change of diet with your doctor before embarking on any dietary changes. This podcast is for educational purposes only.
Ready to start a low carb diet?
Start your journey with my signature plan that's helping thousands of women worldwide slim down and lose the bloat -without the hunger, my the 3 Week Body Reset.
Wondering if it’s for you? Take the 2-minute quiz to find out if I recommend it for you!
Explore my other eBooks and the rest of my website here
See full show notes here with links to the scientific studies and Low Carb 101 page
Find me and say hi on Instagram for lots of daily inspiration! @health_with_bec
There's so much noise out there isn't there? Paleo, vegetarian, vegan, low carb, the 5 and 2... but which diet is REALLY the best for YOU? Which ones can actually do more harm than good?
It's time to clear that confusion and find out!
In this episode, I will explain each diet and how it truly is easy to understand which are healthy, which are worth trying and which are utter bullsh**.
You'll also learn a simple formula to decide whether an eating style (diet) is worth even attempting and how to know if it is good for YOUR body.
Enough of the confusion, debates with your friends and googling until the cows come home - let's find out what's REALLY best for you!
Links and helpful resources:
- Follow me and say hi for more daily inspiration @health_with_bec
- Visit my website for more free resources and recipes
- Download my FREE 50 weight loss tips checklist - they're ones that are outside of the box that you may have never tried before
- Start your journey with my signature low carb diet that's helping thousands of women worldwide - the 3 Week Body Reset
- Full show notes can be found here
Oh there is so much that I just WISH I knew when I was starting out on my dieting journey.
Things that would have saved me from the constant hunger, prevented the weekend binges and actually kept me sane and on track for more than 4-5 days at a time.
After 9 + years of research, constant trial and error, making my own mistakes and working with thousands of women, here are the 5 top things that I wish I knew in my early 20s!
5 things that are essential ingredients for everyone to know when they’re attempting to lose weight and desire both short and long term success…
In this episode I discuss:
- Why we shouldn't fear the macronutrient with the highest amount of calories
- Why it's certainly not just about calories in / calories out
- Why fibre is such an important part of the equation
- How stress and over-exercising might be detrimental to your results
And more...
Links:
Download my free checklist, 50 Weight Loss Tips here
As always, be sure to say hi and follow me over on instagram at @health_with_bec
Full show notes can be found here, and more free resources and my paid weight loss programs can be found at www.healthwithbec.com
This core aspect to weight loss is absolutely vital if you want to actually stick to a weight loss plan and follow through. This must be mastered first before the strategy even begins!
In this episode I cover:
Why focussing on mindset and motivation first is vital before you embark on changing your eating habits.
My 6 top tips and hacks that I personally use to ensure this is top notch in order to stick to my healthy habits.
Links mentioned:
Before You Speak Coffee (enter healthwithbec for 10% off)
Follow me and say hi on instagram! @health_with_bec
Full show notes for this episode can be found here
I created this podcast and do what I do with my business, Health with Bec, because I GET IT. I understand what it's like to "try it all" and feel stuck, desperate and confused when nothing works. I get it because I've been there.
In this podcast I discuss:
- The issues I was struggling with 9 years ago, despite being a healthy women, that doctors couldn’t diagnose.
- Why it’s important to get multiple opinions, listen to your gut and never give up.
- My unexpected diagnosis and how it transformed by life.
- Where my passion stemmed from and how it grew my business, Health with Bec, to where it is today.
- The approach that I now follow consistently that keeps me bloat and hunger free.
- What you can expect with this podcast!
Follow me on instagram and say hi! @health_with_bec
Find out more about me and programs on my website www.healthwithbec.com
Full show notes for this episode can be found here!
HEY – I’m Bec Miller, massive foodie and qualified Nutritionist who went from being a yo-yo dieter, hungry ALL the time and bloated with chronic gut issues, to being one that hardly bloats and can maintain her weight with zero hunger and far more ease.
Now, I’m obsessed with helping other women do the same with my business that has changed the lives of thousands of women worldwide, Health with Bec.
I created Body Bites with Bec to give you simple, actionable and practical advice so that you can decode and explore the multiple different pieces of the puzzle for healthy weight balance, so that YOU can feel the way you deserve - because it's certainly NOT only about calories in / calories out.
So, if you’re a health-conscious woman yet feel totally stuck, despite trying it ALL and are desperate for answers to stop the yo-yo dieting and find the balance you deserve, you’re in the right place!