We're bringing this powerful coaching session back to your ears—just in time for the holidays. If you've ever felt panicked to hit your "goal weight" by the end of the year, you're not alone. In this conversation, Jennifer coaches Nancy, a busy mom of two, through the deeper beliefs driving her holiday weight loss pressure.

This isn't just a conversation about eating during the holidays—it's about how we tie our self-worth to our size, and what it looks like to become the role model we want to be for the next generation. If you missed this episode the first time around, or need a reminder to take the pressure off this holiday season, this one's for you.

If you like what you hear in this episode, don't miss your chance to join us when we open enrollment to join Balance365! Add your name to our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more.

• Why weight panic often spikes at the end of the year—and what it's really about
• The unintended lessons kids learn from how we treat ourselves
• How to shift your focus from weight loss to long-term self-care
• One simple reframe that could change your entire approach to food, movement, and worth

If you've ever found yourself in front of the pantry after a long day, wondering why am I doing this again?, this episode is for you. Inspired by a real text from a friend, Annie and Jen tackle a deeply relatable topic: emotional eating when life feels overwhelming.

Whether it's stress, exhaustion, parenting, work, the state of the world—or all of the above—many women turn to food for comfort. Annie and Jen explain why that happens and how to begin shifting out of the emotional eating loop even when your bandwidth feels microscopic. With practical tools and compassionate honesty, this episode offers a new perspective on what it actually looks like to love yourself when life is hard.

If you like what you hear in this episode, don't miss your chance to join us when we open enrollment to join Balance365! Add your name to our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more.

• Why emotional eating makes sense when you're exhausted, overwhelmed, and stretched thin
• Our 3-step process for managing emotional eating (Stop → Identify → Swap)
• What emotional eating actually feels like (and why it's not always dramatic)
• How self-compassion—not self-criticism—is key to sustainable change

Do you find yourself wandering into the kitchen and grabbing a handful of snacks without even thinking? You're not alone. In this short but powerful Q+A episode, Balance365 co-founder Jennifer Campbell walks through the exact process she used to stop her own habit of mindless pantry snacking—without relying on willpower.

She introduces a simple yet powerful framework that will help you interrupt those unconscious eating habits and replace them with intentional actions that feel better. If you're ready to take a compassionate, realistic approach to changing your eating habits, this one's for you.

If you like what you hear in this episode, don't miss your chance to join us when we open enrollment to join Balance365! Add your name to our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more.

• Why mindless eating happens (and how to spot it)
• Jennifer's personal example of breaking a snacking habit
• The 3-step framework: Stop, Identify, Swap
• Why physiological satisfaction matters before habit change

Welcome, Balance365ers, to the start of a promising new year in 2024! As you know, the New Year is often full of profound reflections and setting intentions for change. Some of you might find yourselves at a crossroads, realizing you're still in the exact same place today as you were a year ago… Ouch.

Yep, time flies, and it's a bit of a reality check.

But don't despair. In this episode, we offer a fresh perspective and introduce a valuable framework to guide you towards your desired changes. Listen now to learn why change hasn't been possible for you and exactly how to implement new and sustainable strategies so you won't be saying the same thing again a year from now.

Change is possible. If you're ready for a mindset, nutrition and health transformation, the time is now! Enrollment to Balance365 opens on January 22nd. Add your name to the waitlist and you'll have access to spots 24 hours before the general public AND you'll save $199. Click the link in our show notes or visit www.balance365.com/waitlist.

• The fresh start effect
• The stages of change and identifying where you are
• How to reflect and make a realistic plan to improve
• Jen and Annie share their own goals for the new year

• Episode 199: 4 Alternatives To Dieting After The Holidays
• Episode 251: 4 Considerations if You Have Weight Loss Goals in 2023

Download a copy of this episode's transcript here.

Today we're bringing back an incredibly popular episode that deserves your attention, even if you've heard it before. Do you ever feel like you're sleepwalking through your life? We work with so many women who don't know what they want or why they want it. They are subconsciously going through the motions of life, pursuing what they "should" want - not what they actually want.

In this reshared episode, we provide you with some tough questions to ask yourself so you can start defining what it is you truly want so you can go out and get it for yourself. Come listen, and don't forget the tissues.

If you're moved by this episode and considering making some changes to live a life you WANT, get on our waitlist now. Our world-class coaches are ready and waiting to help you get there! Don't wait! Coaching opens to the waitlist in January. We'll see you on the other side.

• What it means to say "women are sleeping"
• Common signs that someone is asleep
• How Jen and Annie discovered when they were asleep
• Ways you can close the divide between where you are and who you want to be

• Women Who Run with Wolves, by Clarissa Pinkola Estés
• Untamed, by Glennon Doyle

• Episode 236: Divorce, Dating, and Body Image
• Episode 94: Does Losing Weight Make You A Bad Feminist? With Maggie Anderson

Download a copy of this episode's transcript here.

Today, we're tackling a fantastic question from one of our listeners: "Why do I think about food all day?" In this short episode, we get right to the point. We break down the four most common reasons why we see women caught in an endless loop of food thoughts and how to break free. Enjoy!

If you love our Q+As, just wait until you work with us! Join our waitlist today to get personalized coaching from our world-class coaches. Enrollment opens soon! Sign up here.

• Annie and Jen share their experiences of obsessively thinking about food
• Four main reasons why women can't stop thinking about food and what to do about it

• Episode 178: Three Reasons You Can't Eat Just One
• Episode 140: The Minnesota Starvation Experiment: What You Need To Know
• Balanced Meal Guide

Download a copy of this episode's transcript here.

Today we're answering a question from an insightful and honest listener that we know will feel relatable. She asked us why does she continually return to a weight loss program that's NEVER produced any long-term results for her. Our surprising answer? Tune in to find out!

If you're tired of the endless cycle of dieting and ready to cut through the BS, don't miss our FREE 3-part series, "Cut the Crap: How to Simplify Weight Loss and Get Out of Your Own Way." Learn why overcomplicated perfectionist diet plans are killing your results. Register here for free.

Key Points

• The appeal of weight loss programs, even when they fail us
• Why we get caught up in the cycle
• How to break free from diet failure after diet failure

• Episode 203: The Difference Between Diets And Habits
• Episode 194: How Nancy Ditched Dieting And Lost 40lbs With Balance365

Download a copy of this episode's transcript here.

Welcome back to another Q+A episode! Today, we're answering the question from a community member who is experiencing a weight loss plateau. She asks: "What is your opinion on fat-free or low-fat foods?"

As with any dietary advice, what is beneficial and appropriate depends on how it aligns with your individual goals. Listen now to learn how this can impact your journey!

If you're seeking more balance in your meals, we recommend downloading our free Balanced Meal Guide. This guide provides a detailed breakdown of how to create more balanced, satisfying meals and minimize your hunger and cravings. Download the guide today!

Key Points

• Some context behind our recommendations
• Are fat-free/low-fat foods a helpful tool or not?
• How you can determine negotiables and non-negotiables in your eating habits
• How to create satisfying swaps with an all-or-something mindset

• Balance365 Balanced Meal Guide

• Episode 245: Tracking Weight, Steps, & Food: When It Hurts, When It Helps (Reshare)
• Episode 177: Why Food Freedom Isn't Working For You

Download a copy of this episode's transcript here.

Today, we're celebrating the end of the year AND reaching our 300th episode! Join us as we look back on our highlights of the last hundred episodes. We'll share our favorite clips and why they've been the most impactful for us. (Fun fact: we chose different clips for different reasons, both very personal to each of us!) Enjoy!

If you've benefited from listening to our podcast, we'd LOVE if you would leave us a review on Apple podcasts. It helps boost our visibility, which means we can help support and empower more women like you!

Key Points

• Jen and Annie share their favorite clips from the past 100 episodes

• Episode 274: Menopause Nutrition Considerations with Dietitians Hillary Wright & Elizabeth Ward
• Episode 243: Member Spotlight – How Erica Learned True Self Care (and Lost 75lbs!)
• Episode 269: How to Talk to Your Partner About Your Weight Loss Goals
• Episode 260: 5 Thoughts About Women and Weight

• Episode 200: You've Been Bingeing For A Month Straight… Now What (Reshare)
• Episode 252: Jen and Annie's Highs and Lows of 2022
• Episode 280: Personal + Professional Updates from Jen and Annie

Download a copy of this episode's transcript here.

It's time for another Member Spotlight! Today, you'll meet Michelle, a remarkable woman, mother of three, and dedicated oncology nurse from New Hampshire.

Michelle's Balance365 journey started with a significant shift: learning to prioritize her needs amidst her demanding work and family life. Her journey has resulted in some incredible changes to her habits, which led to Michelle losing 30lbs.

Tune in to gain a deeper understanding of Michelle's inspiring mindset shifts and the positive changes that have led to her living a life she loves. Enjoy!

If you want to kickstart your weight loss journey, then it's time to join Balance365. On January 22nd, our life-changing nutrition coaching program opens to the waitlist. Join the waitlist now for early access and save $199!

Key Points

• Michelle shares her struggles as a COVID nurse with a newborn
• How Michelle learned to prioritize her self-care with Balance365
• Michelle shares her astonishing mindset shifts and how she's lost 30lbs

• Episode 290: Member Spotlight – How a Strong Commitment to the Process Helped Michelle Lose 40lbs
• Episode 209: 5 Mindset Shifts We See In Our Successful Members
• Episode 261: Member Spotlight – How Lorraine Joyfully and Peacefully Lost 30lbs

Download a copy of this episode's transcript here.

In today's episode, Jen and Annie are talking about addressing recurring patterns in our lives, specifically the dreaded December hustle and all the stress that comes with it. If you're someone who feels like December hits you like a tidal wave and you don't come up for air until January, this episode is for you.

Here's the thing: December returns every year. If we desire a different outcome, we have to commit to changing how we navigate it.

Today's episode is going to provide you with a practical perspective and framework for making mindful decisions during recurring high-stress times in your life. We understand that many of these commitments are important to you, and it is our philosophy that health and wellness should complement your life, not complicate it. So let's dive in!

If you have questions or feedback, drop us a DM on social media. Both Annie and Jen love chatting with the Balance365 community. You can find them both on Instagram. Annie is at @annie.brees, and Jen is at @msjennifercampbell.

Key Points

• Identifying common annual patterns in our lives
• How to prepare and manage your habits during high-stress times
• Why it's important to nail down your negotiables and non-negotiables

• Annie's IG account, @annie.brees
• Jen's IG account, @msjennifercampbell

• Episode 197: 5 Holiday Weight Gain Facts You Need To Know
• Episode 146: Can You Lose Weight During The Holidays?

Download a copy of this episode's transcript here.

In today's bite-sized episode, Jen offers a special glimpse into one of her Grown Ass Woman emails, focusing on how she manages her negative body image thoughts. Join her as she shares a heartfelt recounting of a very challenging body image day, and what she did to overcome it. Listen for powerful insights into your own path towards self-acceptance and self-compassion.

Don't miss out on Annie and Jen's future personal narratives, lessons learned, and reflections inside the Grown Ass Woman newsletter. Subscribe right here: www.balance365.com/email.

Key Points

• Jen shares her recent experience with a bad body image day
• What caused her to feel bad that day
• How to manage negative body thoughts

• Episode 240: Control vs. Trust—A Grown Ass Woman Email Sneak Peek
• Episode 252: Jen and Annie's Highs and Lows of 2022

Download a copy of this episode's transcript here.

Meet Allison, a 51-year-old woman who, like many of our listeners, struggled with diets for most of her adult life. However, when she joined Balance365, everything changed. She realized she could achieve weight loss without restrictive diets but it would require her to take radical responsibility for her thoughts, feelings, and actions.

Now Allison embodies a sense of control, confidence, and inner peace, and she's lost 30lbs, too! Listen now to learn about her inspiring journey to reshape her relationship with food, health, and weight loss.

In this episode, you might discover some striking similarities to your own experience. And just like Allison, you too could find the transformation you're looking for inside Balance365. Want to find out? We open our doors in the New Year. Click here to join our waitlist so you don't miss out on this life-changing opportunity!

Key Points

• Allison shares her history of restrictive dieting
• Why Allison chose to join Balance365
• Allison shares some epiphanies from inside Balance365 that helped her start making healthier decisions, including reducing her alcohol consumption

• Episode 213: How Meg Gave Herself The Gift Of Health At 50
• Episode 166: How Jasmine Learned To Trust In Herself + Her 50lb Weight Loss Story

Download a copy of this episode's transcript here.

In this episode, we're diving into one of the most common (and rarely discussed) concerns around weight loss: loose skin. From personal stories to practical strategies, we're addressing the fears, frustrations, and solutions that come with a changing body.

If you like what you hear in this episode, don't miss your chance to join us when we open enrollment to join Balance365! Add your name to our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more.

• What causes loose skin and why it's so individual
• The truth about creams, wraps, and waist trainers
• Real solutions for managing friction, comfort, and confidence
• Why fear of loose skin shouldn't stop you from making changes

Welcome back to another Balance365 coaching session! This time, Annie is in the spotlight to discuss a recent surge in her sweet treat consumption. Annie started this session unsure if this was even something she wanted to change– and that's fine! This is a stage of change called ambivalence, and it's where many of our members are when seeking coaching. In today's session, Annie asked Jen to help her figure out why she was indulging more frequently and if she wanted to do anything about it.

Join Annie and Jen for this candid chat as they hone in on Annie's cravings and uncover what's really going on underneath it all.

For the past couple of weeks, we've given you a small taste of what it's like inside Balance365. Loving what you hear? Don't miss your chance to work with us! Get your name on our waitlist today so you can access your spot 24 hours early and save $199.

Key Points

• Annie shares her current struggle with sweets
• Digging into why Annie is struggling with her cravings
• Jen offers some tools and strategies for Annie to use in the evenings

Mentions

• Episode 294: Coaching Sessions – Exploring Jen's Resistance to Exercise

• Episode 282: 3 Essential Body Image Shifts with Therapist Phaedra Gryz
• Episode 271: How Emily Slowed Down, Healed Her Relationship with Food, and Lost 40lbs

Download a copy of this episode's transcript here.

We're sharing an incredibly emotional and powerful episode today. Like many of our members, Jen has struggled with knowing what she needs to do, and still not doing it. For the last six months she's been in a start-and-stop cycle with her strength training habit. In this episode, Annie coaches Jen on her resistance, precisely like we do inside Balance365 Coaching.

Join Annie and Jen as they examine the underlying causes of Jen's resistance to exercise, shed light on why it always seems to creep back in, and create a strategic, realistic plan to support Jen in achieving her fitness goals.

If you're tired of feeling stuck in similar cycles, you need to experience the power of Balance365 Coaching. Join the waitlist here so you don't miss out the next time our doors open. Adding your name unlocks access to our program 24 hours before the general public, AND we'll waive the registration fee. We'll see you on the other side!

Key Points

• Jens' challenging history with strength training
• Breaking down why Jen feels resistant to exercise
• Annie helps Jen come up with a plan to keep moving toward her goals

• Episode 182: Overcoming Fear Of Weight Loss Failure (Behind-The-Scenes Of A Coaching Call!)
• Episode 235: 4 Tips to Get Back on Track

Download a copy of this episode's transcript here.

Meet Liz Applegate, a member-turned-coach at Balance365. Like many women we meet, Liz felt she had achieved a lot in her life (and was even a coach herself) but still struggled to make progress with her health and wellness commitments. When she found Balance365 everything changed.

Liz's story is a powerful testament to how coaching can transform lives. In this episode, you'll hear Liz's insights on aging and midlife, as well as her experience as a former member and now a coach. You'll also learn the key to her to losing 50lbs and how she integrated weight loss medications into her path to success.

We hope you love listening to Liz's story and are as inspired as we are. And when you're ready for world-class nutrition and wellness coaching from women who have been where you are, get on our waitlist. Enrollment to Balance365 opens January 22nd. See you there!

Key Points

• Learn about Liz and her take on aging in today's culture
• Why Liz joined Balance365 coaching
• Liz's experience with GLP-1 weight loss medication
• How Liz's life has changed since becoming a member and a coach

• Liz's Midlife Shmidlife podcast
• Cut the Crap workshop

• Episode 274: Menopause Nutrition Considerations with Dietitians Hillary Wright & Elizabeth Ward
• Episode 145: Menopause – Weight Loss, Wellness, And Learning To Thrive

Download a copy of this episode's transcript here.

Following last week's theme of simplifying nutritious eating, we're back on the podcast this week to discuss how to marry convenience foods with more nutritious choices.

Last week, we challenged the belief that healthy eating requires meals to be prepared from scratch. Today we're debunking that myth further. Whether you cook regularly like Jen or would prefer to skip the kitchen like Annie, time is of the essence for us all. Tune in as we reveal our strategies for embracing nutritious foods without spending endless hours in the kitchen.

If you're new to Balance365 and curious about the buzz around balanced meals, grab our free balanced plate guide. Click here to discover what it's all about!

Key Points

• Where people struggle the most
• Improving food vs. improving meals
• Our favorite tips and tricks to quickly build balanced plates

• Episode 291: 6 Mindset Shifts That Make Nutritious Eating Easier

• Episode 151: How To Curate Your Environment For Weight Loss Success
• Episode 275: 5 Tips to Get More Fruits and Vegetables into Your Diet

Download a copy of this episode's transcript here.

Nutritious eating requires effort. But so often the way people think about nutritious eating is exactly what's standing in their way of them following through with their commitment to do it. In today's episode, Annie and Jen discuss the link between a person's mindset and their ability to consistently eat more nutritiously. Get ready to explore the power of transforming your thoughts, feelings, and beliefs about healthy eating.

Before you hit play, make sure to register for our free, on-demand workshop, Cut the Crap: How to Simplify Weight Loss and Get Out of Your Own Way! This workshop has changed how thousands of women around the world approach health, wellness, and weight loss. Register here to get started.

Key Points

• What is nutritious eating?
• What holds people back from eating more nutritiously?
• The key mindset shifts that can lead to more nutritious eating

• Episode 151: How To Curate Your Environment For Weight Loss Success
• Episode 275: 5 Tips to Get More Fruits and Vegetables into Your Diet

Download a copy of this episode's transcript here.

"Why can I write a thesis and graduate with a Master's degree, but I can't pass on chocolate?"

Meet Michelle Onaka, a thriving financial coach from Oregon, who couldn't understand how she could accomplish so much, yet still feel powerless against chocolate. Many women are asking themselves the same question every day.

In this episode, Michelle shares her journey of overcoming overeating, learning the 'why' behind her nutrition habits, and developing the ability to listen to her body's needs. She goes into detail about her process and emphasizes the benefits of working through her resistance to change with a Balance365 coach. She's lost 40lbs, too!

If you're ready to break through your barriers to change like Michelle did, you're in luck. Balance365 opens just three times per year and right now is one of those times. Join now before enrollment ends on Friday!

Key Points

• What life was like for Michelle before Balance365
• Why Michelle went from the self-led course to coaching
• How coaching has drastically changed her habits and her mindset

• Episode 228: Member Spotlight—Jessica's Powerful Shift from Perfectionism to Consistency and Balance
• Episode 144: Member Spotlight: Erin's 38lbs Weight Loss + Freedom From Diets Forever

Download a copy of this episode's transcript here.

Today we're answering a frequently asked question: "How is Balance365 different from Intuitive Eating?" There are some similarities but there are also some important distinctions. In this episode, we'll discuss the three primary differences that set the Balance365 philosophy apart from Intuitive Eating. Get ready to explore the complexities, gain some valuable insights into each approach, and learn what feels like a better fit for you!

If you've gained value from our podcast, just wait until you work with us! The waitlist for Balance365 Coaching is now open. Sign up right here to add your name to our obligation-free waitlist. You'll get access to spots 24 hours before the general public and we'll waive the $199 join fee!

Key Points

• A brief history of Intuitive Eating
• Intuitive Eating vs. eating intuitively
• The differences between Balance365 and Intuitive Eating

• Intuitive Eating: A Revolutionary Anti-Diet Approach

• Episode 253: Katie's Shift From Intuitive Eating to Balance365, Finding Peace, & Losing 20lbs
• Episode 177: Why Food Freedom Isn't Working For You

Download a copy of this episode's transcript here.

Today, in this solo episode, Annie reflects on why she believes she's been successful with long-term weight loss while so many others have not. This episode isn't just about weight loss; it's about a journey of personal growth that includes mindset shifts, emotional well-being, and daily habits. As someone who has experienced both struggles and triumphs in behavior change, Annie shares her four most powerful strategies, giving you the keys to unlock real and lasting change.

By the end of this episode, you'll be equipped with practical tools to embark on your own transformational path. Let's dive in together to start embracing positive changes in every aspect of your life.

Key Points

• How Annie learned to stop lying to herself
• More information vs. more action
• Acknowledging personal responsibility and consequences
• Why letting time pass is so important

• Episode 192: Weight Loss Nutrition: How Annie Lost 60lbs
• Episode 115: Cut The Crap: Tough Love From Jen & Annie

Download a copy of this episode's transcript here.

When you quit dieting, you may find yourself riding waves of emotions you didn't expect. In today's solo podcast episode, Jen is going to discuss the experience so many women are having: riding waves of grief.

We know this sounds dramatic, but letting go of fad diets and the belief there is a "fast fix" for your struggles means challenging a whole belief system. It can come with leaving behind a whole community or letting go of part of your identity. It can be socially isolating. It can leave you feeling confused and lost.

We made this episode so you'll know you're not alone. We've been there, and many of our members have, too. Come explore this journey with us.

If you want to continue this journey together, Balance365 opens in under 3 weeks! Join our waitlist today and you'll receive access to spots 24 hours before the general public, plus we'll waive the $199 join fee. Secure your waitlist spot today!

Key Points

• About the 5 stages of grief
• Jen's process of quitting dieting
• How Jen navigated each stage

• Episode 131: What To Expect When You Quit Dieting
• Episode 264: 5 Common Beginner Mistakes

Download a copy of this episode's transcript here.

Today, we have the pleasure of welcoming Yvette d'Entremont, also known as SciBabe, to the podcast. Yvette is a renowned public speaker and science educator who has the unique ability to break down complex research and communicate it in engaging and humorous ways. Yvette has built quite a large following on social media where, each day, she publishes her popular "Moment of Science" column.

Join us as we discuss Yvette's journey from analytical chemist to science educator and the prevalence of misinformation in the health and nutrition world. We explore the reasons behind these false claims, the resistance to change even in the face of scientific evidence, and how we can all become more discerning consumers of online information. Plus, each of us shares our own personal experiences of falling down nutrition misinformation rabbit holes.

If you're seeking evidence-based support for your health and wellness journey, our highly anticipated enrollment to Balance365 is just around the corner. Join our waitlist and gain exclusive early access before we open to the general public, and we're waiving the $199 join fee. Don't miss out on this opportunity–secure your spot right now!

Key Points

• About SciBabe and her background
• Why pseudoscience can become so prevalent
• Some popular pseudoscientific nutritional claims
• Common health and wellness red flags

• SciBabe.com

• Episode 184: The Truth About Sugar (Part 1)
• Episode 273: The Neuroscience of You: Understanding Your Brain with Dr. Chantel Prat

Download a copy of this episode's transcript here.

When your child expresses interest in a sport, especially at a competitive level, it can bring up a lot—your hopes, your fears, even your own history with sports and body image. In this episode, we respond to a listener's question about a six-year-old aiming for an advanced gymnastics program. We discuss how to support her goal while keeping the focus on fun, skills, and self-led motivation—without adding unnecessary pressure or passing down our old stories.

If you like what you hear in this episode, don't miss your chance to join us when we open enrollment to Balance365 Coaching to get access to so much more! Get your name on our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more.

• How to separate your "stuff" from your child's goals
• Why effort and fun matter more than outcomes in youth sports
• Making skill-building playful (and even doing it together)
• Setting boundaries and expectations for competitive sports

Recently, a woman in our free Facebook group asked if weight gain is inevitable as you age. In this episode, we dive into the latest science around metabolism and aging. Our primary focus: Does the metabolism truly slow down as we age? And, is weight gain an unavoidable consequence of getting older? Join us as we explore these questions, share our own experiences, and uncover the truth behind the relationship between metabolism and the aging process.

In just one month, the doors to Balance365 will open for enrollment! Sign up for the Balance365 waitlist and be the first to join our life-changing nutrition coaching program before we open to the public, and save $199! Click here to sign up.

Key Points

• What is metabolism?
• Does metabolism slow as you age?
• What studies say about metabolism and age
• What contributes to weight gain in midlife

• Daily energy expenditure through the human life course study

• Episode 168: Is It Really A Slow Metabolism?https://www.balance365.com/episode145/
• Episode 145: Menopause – Weight Loss, Wellness, And Learning To Thrive

Download a copy of this episode's transcript here.

Let's talk about Ozempic and the world of weight loss medications. What are they? How do they work? And the burning question: should you try them?

Over the past year, we have received an increasing number of inquiries about these medications. At Balance365, we aim to provide a supportive environment for our members, alongside their healthcare providers, to explore if these options align with their values, preferences, and goals.

Join us today for an eye-opening discussion that aims to inform, empower, and uplift our community while respecting their autonomy in choosing what is best for their bodies. Enjoy!

Remember, our life-changing nutrition coaching program opens in September. We have a limited number of spots available. Add your name to the waitlist here, and you'll have the opportunity to enroll 24 hours before the general public, AND we'll waive the $199 registration fee!

Key Points

• Popular weight loss medications on the market right now
  
• What are they for, and do they all work for weight loss?
  
• Who are weight loss medications for?
  
• The "messy middle" of weight loss medications

• Reasons for discontinuation of GLP1 receptor agonists study

• Episode 268: The Trade-Offs of Fast Weight Loss
• Episode 224: Q+A – Dining Out Tips, Weight Loss Without Restriction, and the Optimal Number of Healthy Habits to Build at a Time

Download a copy of this episode's transcript here.

Today, we have the pleasure of welcoming a guest we've respected and admired for years. Joining us on the show is the incredible Sarah Sapora, a true trailblazer in the realm of plus-size personal growth.

Prepare to be inspired as Sarah delves into the challenges faced by mid-life women, offering her "older sister wisdom" along with invaluable and nuanced insights about self-love, body liberation and weight loss. Sarah's work transcends beyond weight-related matters, resonating deeply with individuals seeking personal growth and fulfillment at any size.

Tune in to embark on a transformative journey and gain a wealth of wisdom from this insightful episode.

If you've been looking for a nutrition coaching program that focuses on whole-self transformation, your search ends here. Join the waitlist for Balance365 Coaching, opening for enrollment on September 18th. Don't let this opportunity pass you by.

Key Points

• Sarah Sapora's history with body positivity and how it has transformed into body liberation
• About Sarah's new book, Soul Archaeology: A (Totally Doable) Approach to Creating a Self-Loving and Liberated Life
• A nuanced conversation about the importance of healing our relationship with ourselselves and others

• Sarah's Book: Soul Archeology - A (Totally Doable) Approach to Creating a Self-Loving and Liberated Life
• Episode 267: Healing Family Wounds with Therapist Vienna Pharaon
• Episode 272: Healing the Mother Wound with Maggie Nick

Download a copy of this episode's transcript here.

Join us as we welcome body image therapist Phaedra Gryz back to the Balance365 Life podcast. Phaedra has been an integral part of Balance365's growth journey, starting with us as a nutrition coaching client and then transitioning to a coaching team member. Her candid and authentic approach to body image struggles, both from her personal experience and her work as a therapist, has resonated deeply with our community.

In this episode we discuss the top three recurring body image issues Phaedra sees coming up in coaching calls with our members. With her profound insights and practical strategies, we this episode helps you start navigating your own body image challenges with more ease.

Don't forget our life-changing nutrition coaching program is opening for enrollment in September! Experience the same freedom, clarity, and sustainable results that countless others, including our own coaches like Phaedra, have achieved through Balance365. Click here to join the waitlist now.

Key Points

• Phaedra's updates and journey to becoming a body image therapist
• A therapist's take on body image
• The three most prevalent issues that Phaedra has encountered in her profession and how to work through them

• Episode 149: Member Spotlight – How Phaedra's Mindset Shift Led To A 30lb Weight Loss

• Episode 129: How To Reconnect With Your Body After Dieting
• Episode 241: Q+A – Weekend Overeating, Nutrition for Picky Eaters, and Overcoming Body Image Issues

Download a copy of this episode's transcript here.

It is not uncommon to experience intense feelings of overwhelm when you begin anything new, especially when approaching a weight loss journey. It can arise at any stage, but we often see it right at the beginning. While there is a genuine desire for change, the mere thought of starting can flood anyone with extreme thoughts and feelings that ultimately keep them feeling stuck (or even quitting entirely).

In today's podcast episode, we slow things down and walk you through the process of navigating feelings of overwhelm when you're starting a weight loss journey. We hope you leave this episode with a new perspective and have some new tools for being able to take continued, consistent action.

While you're here, do not miss our FREE 3-part workshop that is now available on-demand: Cut the Crap: How to Simplify Weight Loss and Get Out of Your Own Way. This short course cuts through the BS and shows you exactly how you can stop overcomplicating the process and start moving toward your goals. Sign up right now!

Key Points

• Your relationship with overwhelm
• Upstream vs. downstream problems
• Techniques we see in our successful members
• What do you need to manage overwhelm?

• Episode 150: Weight Loss Simplified

• Episode 178: Three Reasons You Can't Eat Just One
• Episode 152: The Balance365 Fat Loss Formula

Download a copy of this episode's transcript here.

We pride ourselves on being open and honest with our audience. Today, we're giving you some updates about our year so far. Join us as we discuss our personal and professional lives, the mistakes we've made and lessons we've learned, as well as some of our strategic plans for the future. We hope when we share our individual experiences, it helps you think about the direction of your own journey.

Before you hit play, make sure to register for our free, on-demand workshop, Cut the Crap: How to Simplify Weight Loss and Get Out of Your Own Way! This workshop has changed how thousands of women around the world approach health, wellness, and weight loss. Register here to get started.

Key Points

• Jen's personal updates
• Annie's personal updates
• Professional updates from both Annie and Jen

• Episode 252: Jen and Annie's Highs and Lows of 2022

• Episode 115: Cut The Crap: Tough Love From Jen & Annie
• Episode 263: The Importance of a Beginner's Mindset

Meet Stefanie, a busy, full-time working mom. Several years ago, Stefanie made the smart decision to ditch the toxic fad dieting cycle. But, as many women do, she was catapulted to the other end of the eating spectrum and found herself stuck in another cycle she couldn't seem to exit: a free-for-all with food.

After a sobering visit with her doctor, Stefanie knew she couldn't continue the trajectory she was on with her health. She decided it was time to join Balance365 but, as you'll hear, she had reservations. Weight loss without restriction sounded too good to be true. Since then, Stefanie has learned it's absolutely possible. She's reclaimed her health, awakened her love of exercise, radically changed her mindset and relationship with food, and has lost 55lbs.

We hope you'll find inspiration in Stefanie's story. Enjoy!

If you're interested in losing weight without restrictive dieting, get on our waitlist. Our life-changing nutrition coaching program opens on September 18th. We would love to see you there!

Key Points

• Stefanie's history with diets, the anti-diet community, and how her health had been affected
• Why Stefanie joined Balance365 and what hesitations she had beforehand
• How Stefanie went from hating running to enjoying it
• How Balance365 has impacted Stefanie and her health

• Episode 261: Member Spotlight – How Lorraine Joyfully and Peacefully Lost 30lbs
  
• Episode 243: Member Spotlight – How Erica Learned True Self Care (and Lost 75lbs!)

Download a copy of this episode's transcript here.

With the abundance of health, wellness, and weight loss information available, it can be challenging to determine how to implement nutrition recommendations in a way that works for your life. In the fourth installment of our latest "how-to" series, we are discussing a topic many people are concerned about: how to cut back on alcohol. Join us to learn five practical tips for reducing your alcohol intake so you can feel confident your healthy changes will stick.

Before you click play, don't forget to register for our free on-demand workshop, Cut the Crap: How to Simplify Weight Loss and Get Out of Your Own Way. In this workshop, you will learn four essential aspects of weight loss and how to overcome barriers of implementing them. Register today!

Key Points

• Why it's beneficial to decrease alcohol consumption
• Why it's easy to fall into an unwanted alcohol habit
• Our 5 tips to reduce alcohol consumption

• Episode 169: Real Talk About Your Alcohol Consumption

• Episode 133: What vs. How You Eat And Why It Matters For Fat Loss

Download a copy of this episode's transcript here.

It's time for another segment of our "how-to" series! Today, we dive into the all-too-common question: how do I reduce the frequency of emotional eating? If you've tried to reduce your emotional eating but still struggle (or maybe you feel like things have gotten worse), this episode is for you. Join us as we discuss the possible root causes and provide you with practical, realistic tips and insights to help you tackle emotional eating head-on.

Don't miss out on this valuable episode. Enjoy!

If you want to take it a step further, you can learn more about managing emotional eating in our online course, 3 Steps to End Emotional Eating. This self-paced course is where we dig into understanding emotional eating, share why it's not all about the food, and teach you the Balance365 framework for managing your emotional eating urges.

Key Points

• Defining emotional eating
• Why emotional eating is a normal, natural human urge
• Our 5 tried-and-true tips for managing emotional eating when it feels out of control

• 3 Steps to End Emotional Eating Course

• Episode 212: Q+A – Emotional Eating, Rage Eating, And The "Screw Its"
• Digging Into Pleasure Eating & More

Download a copy of this episode's transcript here.

Welcome to another episode of our popular "how-to" series, where we go beyond telling you what to eat, and show you HOW to make sustainable changes that stick! Today, we're taking on one of the biggest questions in nutrition: how to increase your protein intake. And we've got five tried and true tips that will help you meet your protein goals!

If you're ready to change the way you approach health and wellness, don't forget to check out our free workshop, Cut the Crap: How to Simplify Weight Loss and Get Out of Your Own Way. This workshop has transformed the lives of thousands of women around the world! Don't miss out - register now!

Key Points

• Why protein is important
• How to determine how much protein you need
• 5 tips to incorporate more protein into your diet
• How Jen and Annie meet their protein goals

• Examine.com Protein Intake Calculator

• Episode 215: Q+A – Protein, Satiety, Managing Cholesterol And More!
• Episode 268: The Trade-Offs of Fast Weight Loss

Download a copy of this episode's transcript here.

You've probably heard it before: "If you eat too little, your body goes into starvation mode and holds onto fat." But is that actually true?

In this solo Q+A, Jennifer dives into the myth of "starvation mode" and explains what's really going on when you feel like you're doing everything right—but the scale isn't moving. From rebound eating to mindless bites, she breaks down three common reasons women mistakenly think they're not losing weight because they're eating too little.

Whether you're stuck, frustrated, or just confused by conflicting advice online, this episode will give you the clarity and confidence to move forward.

If you like what you hear in this episode, don't miss your chance to join us when we open enrollment to Balance365 Coaching to get access to so much more! Get your name on our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more.

• Why a true calorie deficit will always result in fat loss
• The role of rebound eating, mindless snacking, and calorie-dense foods
• How dieting drives hunger, low energy, and ultimately overeating
• What GLP-1s reveal about the truth of energy balance

Today we're kicking off the first part of a brand new "how-to" series! Last week we discussed quite a few evidence-based nutrition recommendations for women, specifically menopausal women. But if there's anything we've learned as nutrition coaches for the last eight years, we know that knowing WHAT to eat for health and weight loss is different from actually putting it into practice.

So today, we're discussing tried-and-true methods to help you actually DO IT, not just talk about it! Eating more fruits and veggies might sound basic and simple, but it's something that we find almost all of our new Balance365 members can benefit from, so this episode is for everyone!

If you loved this episode, and are ready to pursue your weight loss goals in more simple, sustainable ways, check out our free course, Cut the Crap: How to Simplify Weight Loss and Get Out of Your Own Way. It's packed with actionable tips and advice that you can start implementing today. It's available on-demand, so you can work through it at your own pace!

Key Points

• Why eating fruits and veggies is important
• Our 5 hacks to increase your fruit and veggie intake
• Jen and Annie's favorite ways to consume fruits and veggies

• Episode 151: How To Curate Your Environment For Weight Loss Success
• Episode 80: How To Deal With Picky Eaters

Download a copy of this episode's transcript here.

Today, we're excited for you to hear our interview with Hillary Wright, M.Ed, RDN, and Elizabeth Ward, MS, RDN! These two dietitians specialize in women's health and each have three decades of nutrition experience! They're also authors of the incredible book, The Menopause Diet Plan (NOT a fad diet book, we promise!).

In this episode, we explore Hillary and Liz's top nutrition recommendations for midlife, as well as important health considerations beyond nutrition. Not only are these two women entertaining, but also great communicators when it comes to creating balanced, sustainable nutritional habits. Don't miss out on this fun and informative conversation!

If you love our no-nonsense approach to nutrition, health and weight loss, make sure you check out our free workshop, Cut the Crap: How to Simplify Weight Loss and Get Out of Your Own Way. This three-part workshop is available on-demand for you to watch and learn at your own pace. It comes with a downloadable workbook that contains all of the key concepts as well as additional questions to help you process the material. This workshop is mind-blowing for those who take it and we can't wait for you to experience that, too!

Key Points

• Introducing Hillary Wright and Liz Ward, two dietitians specializing in women's health
• Hillary and Liz's history with menopause
• How to eat and exercise for menopause
• Handling perimenopause and menopause symptoms

• The Menopause Diet Plan book
• The PCOS Diet Plan book
• The Pre-Diabetes Diet Plan book

• Episode 222: All About Type 2 Diabetes (Part 1)
• Episode 223: All About Type 2 Diabetes (Part 2)

Download a copy of this episode's transcript here.

Today we are joined by Dr. Chantel Prat, a cognitive neuroscientist and author of The Neuroscience of You. During our interview we discussed the science behind the all-too-common experience of knowing what to do but struggling to do it and why sleep and stress heavily impact your ability to follow through on your commitments. In this episode you'll learn how to work WITH your brain instead of fighting against it!

At Balance365, our mission is to help women live a life of balance in their minds and bodies every day. If you're ready to build nutrition and wellness habits that last and break free from self-sabotaging cycles, get on our coaching waitlist right here.

Key Points

• Learn about Dr. Chantel Prat and her work as a cognitive neuroscientist
• The horse and rider analogy
• How your environment can impact your behaviors
• How to rewire your brain to learn new habits and make them stick

• Chantelprat.com

• Episode 151: How To Curate Your Environment For Weight Loss Success
• Episode 164: How To Stop Weight Loss Self-Sabotage

Download a copy of this episode's transcript here.

Do you ever struggle to navigate your relationship with your mother? If so, you won't want to miss this episode.

We're back with another guest this week, therapist Maggie Nick. Maggie specializes in what she calls "the mother wound" which is an internalized set of core beliefs about who we are, our worth, and our value

Maggie calls herself a recovering people-pleasing "perfect child." Her therapy practice focuses on healing low self-worth, shame resilience, and parenting and reparenting.

Join us as we discuss what the mother wound and how it can contribute to body shame and disordered eating. We also cover boundary setting and how we can start healing ourselves from the pain of navigating challenging relationships with our mothers.

We hope you love this conversation as much as we did. Enjoy!

Don't miss out on the opportunity to transform your relationship with food and your body. Our life changing nutrition coaching program opens for enrollment next week. Add your name to the waitlist and you'll have access to spots 24 hours before the general public. Click the link in our show notes or visit www.balance365.com/waitlist.

Key Points

• Maggie's backstory and current projects
• What is the mother wound and how does it relate to shame, disordered eating, and boundary-setting?
• How women carry the mother wound from childhood into adulthood/parenthood
• The steps we can take to heal, and how mothers can help heal the mother wound in their children.

• Maggie with Perspectacles on Instagram
• The Estrangement Project

• Episode 147: How To Set Boundaries With Problematic People You Love
• Episode 95: What To Do When Your Kid Gets Called "Fat"

Download a copy of this episode's transcript here.

Meet Emily, a relationship coach, podcaster, and divorced mom of three with a heart of gold. After feeling powerless to food and emotional eating most of her life, Emily decided it was time to ditch the fad diets and join Balance365. In today's podcast episode, she shares how she's lost 40lbs by learning to slow down and get to the root of her nutritional patterns.

And if that's not enough, Emily did all this while dealing with the emotional rollercoaster of giving birth and getting divorced… During a pandemic. She's one inspiring woman!

Don't miss this episode!

If you can relate to Emily's struggles with food, fitness and dieting, then you're in luck! Balance365 is open for enrollment RIGHT NOW. Start changing the trajectory of your health, wellness, and weight by joining us today!

Key Points

• What Emily's life was like before joining Balance365 Coaching
• How her mindset has changed during her journey
• How she feels about her life now as a divorced mom of three

• Good Girls Get Divorced Podcast

• Episode 250: Member Spotlight – How Jeannette Overcame Perfectionism and Lost 40lbs
• Episode 126: Member Spotlight: Experiencing Weight Loss By Honoring Her Body

Download a copy of this episode's transcript here.

When it comes to fat loss, there are many reasons women find themselves stuck. Fear of failure, overwhelmed by information, and self-sabotage are just a few.

All of these issues can be solved with the ONE THING we're talking about in our podcast today. Join us for this simple, short episode to find out exactly what it is and if it's the missing piece to your own fat loss puzzle.

But before you go, we have an announcement! Our long-time listeners will be ecstatic because after a four-year hiatus, our Power Bowl Challenge IS BACK! Join us for a chance to discover mouth-watering recipes, connect with the community, and learn how to create delicious balanced bowls that will keep you full and fueled for hours! Don't hesitate – register now to secure your spot!

Key Points

• Where women get stuck most often
• The one key thing they're missing in their fat loss journey

• Episode 262: Q+A – I'm Doing Everything But Still Not Losing Weight
• Episode 201: You Want Weight Loss, But Can't Get Results. Here's Why.
• Episode 135: You Know What To Do… Why Don't You Do It?

Download a copy of this episode's transcript here.

Your partner has a profound impact on your behavior change journey, whether you're dating, married, cohabiting, or living apart. We understand you want to be seen, heard, and supported. Unfortunately, body and weight shame, as well as repeated failed attempts to make change, can create challenges when it comes to communicating your needs to your partner.

As a result, many women feel alone in their pursuit of a healthier lifestyle. But you don't have to do it alone. We know from personal and professional experience that these conversations can feel vulnerable, but in today's episode, we'll provide you with practical tips to help encourage and strengthen your connection with your partner.

As you prepare to listen to this episode, we have exciting news to share! Our highly-anticipated Power Bowl Challenge is just around the corner! In a few weeks, you'll have the chance to explore new recipes, meet like-minded people, and learn how to create delicious, high-protein, high-fiber meals that will satisfy your hunger and help you stay on track with your health goals! Don't miss out – sign up today!

Key Points

• The benefits of sharing your goals with your partner
• Why it's important to get clear on what you want/need
• What to consider when asking for support
• How to communicate effectively with your partner

• Episode 174: How Weight Loss Can Impact Marriage And Partnerships
• Episode 216: How To Ask For What You Need Without Apology (Reshare)

Download a copy of this episode's transcript here.

You want weight loss, fast. And we're not here today to criticize that. No one truly desires slow results, we get it. So let's instead talk about the trade-offs of fast weight loss, and how to mitigate the associated risks.

Before you dive into this episode, we want you to know we're hosting our always-popular Power Bowl Challenge in just a few weeks! Not only will you get some amazing recipes and make some new friends, but you'll also learn how simple it can be to put together high-protein, high-fiber, super-satisfying meals to help you reach your goals! Register right here.

Key Points

• The four questions you need to ask yourself when pursuing weight loss
• The consequences of rapid weight loss
• How to physically and psychologically navigate weight loss safely

• Bill Campbell, PhD on Instagram

• Episode 224: Q+A – Dining Out Tips, Weight Loss Without Restriction, and the Optimal Number of Healthy Habits to Build at a Time
• Episode 201: You Want Weight Loss, But Can't Get Results. Here's Why.

Download a copy of this episode's transcript here.

Licensed Marriage and Family Therapist Vienna Pharaon joins us today on the podcast to celebrate the release of her new book, The Origins of You. We discuss how our family of origin shapes who we are, five wounds people may struggle with, and discuss body image and appearance-related shame.

If you love what you hear today, don't forget we're opening our doors for coaching in May! Get your name on the waitlist now! You'll get access to spots 24 hours before we open to the public and we'll waive your enrollment fee.

• How unhealed pain from childhood shapes us as adults
• The five wounds that people can struggle with
• The dysfunction patterns that come from unresolved wounds

• The Origins of You by Vienna Pharaon

• Episode 29: A Therapist's Advice on Asking For What You Need
• Episode 174: How Weight Loss Can Impact Marriage And Partnerships
• Episode 160: When You Feel Triggered By Your Partner's Diet Or Weight Loss

Download a copy of this episode's transcript here.

Happy Wednesday! We're back today with a great question from a member in the Balance365 community. She asks, "How do you actually love, or at least accept where you're at, while trying to improve?"

Women have been asking us this question for as long as Balance365 has been in existence. While it may feel like you have to choose one or the other, we offer a third option: working on self-love and change… together!

If you loved this Q+A, don't forget to join us in our free Facebook group!

• Why we think body acceptance and weight loss goals cannot exist together
• Why we think self-love and change *must* exist together for long-term success
• How to approach your weight loss journey from a place of self-acceptance

• Episode 137: Member Spotlight: How Megan Lost 45lbs With Balanced Nutrition + Self Care
• Episode 189: How Muryn Lost 30 lbs And Built Her Best Life

Download a copy of this episode's transcript here.

When you've been putting in the work—eating better, moving your body more, staying consistent—but the scale won't budge, it's easy to feel confused or frustrated. In today's Q+A episode, we're answering a member's question about why her weight hasn't changed after a few weeks of eating less and exercising more.

We break down the most common reasons the scale might stall (even when you're doing "everything right"), the role of perception vs. reality in fat loss, and why meaningful changes often take longer than expected. If you've ever wondered, "Am I doing something wrong?" this episode is for you.

If you like what you hear in this episode, don't miss your chance to join us when we open enrollment to Balance365 Coaching to get access to so much more! Get your name on our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more.

• How to tell if you're actually in a calorie deficit
• Why two to three weeks isn't enough time to assess progress
• The power of tracking (without micromanaging)
• What to do if your weight isn't moving after 4–6 weeks

"I can keep commitments to people I care about, but I struggle to do the same for myself."

We hear this from so many of our new Balance365 members. That's why, in this short but powerful episode, we're going to get to the heart of the issue of why you lack follow through. This episode has the power to shift everything you know about one of the most important relationships you will ever have: the one you have with yourself. Don't miss it!

• Identifying what you need in a trusting relationship
• Why these same principles apply to the relationship you have with yourself
• How to repair trust in yourself

• Episode 249: What is Self-Trust and Why Is It Important?

• Episode 243: Member Spotlight – How Erica Learned True Self Care (and Lost 75lbs!)
• Episode 193: Why Can't I Control Myself Around Carbs?

Download a copy of this episode's transcript here.

Following the theme from last week's beginner mindset episode, we're sharing five beginner mistakes today! We often see our new Balance365 members making these mistakes, but you may find yourself making these mistakes with whatever journey or process you're working on. Honestly, mistakes are all just part of the process. By sharing these common mistakes with you, we hope you will be able to…

1) Learn how to avoid them yourself.
2) Prepare yourself to join Balance365 in May! 😉

Yes, that's right: Balance365 is opening for enrollment in MAY! Get on our waitlist and secure your spot to join before we open to the public right here!

• Getting to the heart of your issues.
• Are you over-committing?
• Why relying on motivation doesn't work.
• Why you're quitting.
• How to know when you need help.

• Episode 263: The Importance of a Beginner's Mindset
• Episode 238: New Here? How to Simplify Nutrition

Download a copy of this episode's transcript here.

Today we're going to be talking about the importance of cultivating a beginner's mindset *even* when you think you're an expert at something. This is a HUGE shift that can transform your behavior change journey. It might even be the key to getting yourself unstuck and on a path you're excited about!

Both Jen and Annie have had to examine this area recently and know this is a crucial topic that women need to hear. Let's do this!

On that note, what if you stopped passively listening to this podcast, believing that you "should" be able to do this on your own? Step into the arena with us! Get the structure, support, and accountability you need and deserve. Our coaching program opens up for enrollment again in May, and we would love to see you there. Hop on the waitlist right now.

• What is a beginner's mindset
• Why Annie and Jen have had to work on a beginner's mindset recently
• Why a beginner's mindset is important
• How to stop resisting and start cultivating a beginner's mindset

• Episode 235: 4 Tips to Get Back on Track
• Episode 238: New Here? How to Simplify Nutrition

Download a copy of this episode's transcript here.