For more details on this podcast visit:

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

 

Hey there!

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

 

Here's what you'll learn in this powerful episode:

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

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

 

 

Episode Highlights:

(08:05) If a child is getting negative feedback or criticism from a parent or caregiver, they will likely develop patterns of negative thinking, such as all-or-nothing thinking, or labeling. Our early experiences are actually really important because they shape our views about ourselves and our view of the world. And these distorted thinking patterns can and do persist into adulthood.

(16:34) Cognitive distortions can be the result of a traumatic experience, especially if it happened when you were young. You're trying to make sense of what happened, and you're trying to protect yourself from future harm. And so it's really common to develop cognitive distortions as a result of that experience.

(30:18) By recognizing the origins of these patterns of cognitive distortions and having this gentle awareness and repetition of healthier thinking patterns, we can begin to challenge and reframe our thoughts, ultimately, leading to healthier and more balanced thinking.

Remember that you can know all there is to know about how to nourish your body well, but unless you address cognitive distortions and develop a new way of thinking, you're likely to regain the weight. So you need so much more than just a food plan and some medications to keep the weight off.

 

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

For more details on this podcast visit:

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

 

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

 

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

 

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

 

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

 

Episode Highlights:

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

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

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

 

 

#Weightloss #LastingWeightloss #CognitiveDistortions #MentalFiltering #Mindset

For more details on this podcast visit:

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

 

Hey there!


Summer is here, and so are all the fun events and delicious temptations!🍉

But don't worry, Marchelle and I have your back. In this week's episode of the Keep the Weight Off Podcast, we're diving into how to navigate summer challenges and stay on track with your health goals. 🌞

 

In this episode, you'll learn:

BBQ Strategies 🍔: How to enjoy summer parties without derailing your progress.

Mindful Drinking Tips 🍹: Avoiding the pitfalls of summer beverages.

Vacation Planning 🏖️: Staying active and making healthy choices while traveling.

Hydration Hacks 💧: Keeping hydrated to manage cravings and stay healthy.

Mental Preparation 🧠: How to mentally prepare for summer temptations and make mindful choices.

We've got practical, actionable tips to enjoy your summer without sacrificing your health!

Tune in now to equip yourself with the tools you need to keep the weight off this summer and beyond. Let's make this summer your healthiest one yet! 🌟


Happy listening!

 

 

Episode Highlights:

(06:04)  The first thing you want to do is to prepare for summer activities is to prepare yourself mentally. Expect that there's going to be a lot of crap food and sugary drinks and alcohol. Don't be surprised when you get there; do your best to think about all of this ahead of time and decide what you want to do.

Make your choice ahead of time; Am I going to stay on track at this function, or am I going to splurge? A splurge is a perfectly logical choice, as long as you're prepared to deal with the cravings later.

(08:52) There are times when I don't want to be bothered bringing something along, when I'll just eat ahead of time and spend my time just socializing. This way I'm not trying to talk to people with a mouthful of food. It's like you're sitting there and you're trying to multitask. So you can avoid all of that by just eating ahead of time and then socializing once you get to the party.

(20:10) Sometimes what I'll do is if I decide that I want to have a splurge on a vacation, I'll wait until the very last day. Because what I've discovered is if you splurge early on you turn on that dopamine seeking part of your brain. So if you wait until the last day, maybe even the last meal to have a splurge, then the next day you're on the plane home, and you can get right back on track right away.

 

#Weightloss #LastingWeightloss #Summer #VacationPlanning #HealthGoals

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/81

Episode 81: How I Lost 175# & Kept It Off, With Cassie Becker, Part 3

This week is Part 3 of my very special interview with Cassie Becker, who has lost 175# and kept it off. If you haven't heard the previous 2 parts of the interview, go back and listen to Parts 1 and 2 first, and be sure to watch these interviews on the Dr. Angela Zechmann channel on YouTube, because it's a video interview and I do show pictures of her along her journey!

Cassie started her journey with me at age 32 in December of 2008, when she weighed 340#. Cassie lost the first 100# with my help, and the other 75# came off later. In part 3 of our interview we talk about addiction, about her mantras for staying motivated, about what happens to the loose skin, and a lot more!

 

Episode Highlights:

(20:22) Persistence, Determination, and courage. That's been one of my mantras the entire time. Persistence is just showing up every day and doing what you need to do. Determination is no if, and, or but. There is a way to conquer this and the excuses are always going to be there, but your determination is bigger than that if you allow it to be. And courage because it is hard and it takes a lot of courage to show up every day and to put yourself in that place of vulnerability.

(21:25) Progress, not perfection. Moment by moment. Don't let one moment ruin your entire day, and figure out how to love yourself enough to do what it takes.

(25:56) Here in the United States and everywhere where the American food industry has infiltrated the culture, it is almost impossible to not have the disease of obesity without being very deliberate and diligent about your food. You have to be almost obsessed about your food in order to protect yourself from all the crap that's in it.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/80

Episode 80: How I Lost 175# & Kept It Off, With Cassie Becker, Part 2

This week is Part 2 of my very special interview with Cassie Becker, who has lost 175# and kept it off. If you didn't hear (or watch) last week's podcast, go back and listen to that one first, and be sure to watch it on the Dr. Angela Zechmann channel on YouTube, because it's a video interview and I do show pictures of her along her journey. 

Cassie started her journey with me at age 32 in December of 2008, when she weighed 340#. In part 2 of our interview we talk about the psychological healing that was necessary. She also talks about an interesting phase when she actually got too thin, and how she discovered what her "perfect weight range" is. 

Enjoy Part 2 of the interview!

 

Episode Highlights:

 

(12:35) You have to figure out… where is your happy [weight] place, based on what it takes to live there. Because what it took to live at 150# for me was two and a half - three hours in the gym every day.

(18:29) It's important to understand that long-term weight loss is going to have some ups and downs. And that's pretty normal. 

(23:42) I will every day of my life, wake up and make a decision that I'm either going to be victim to it [Obesity] or I'm going to conquer it.

(25:41) If you wake up in the morning and you make a choice that's not the best choice … that doesn't mean your day is wrecked. That means you have another opportunity in your next meal to make a better choice. I like to deal in moments and that's something that I learned about addiction, you want to take it moment by moment, not day by day.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/79

Episode 79: How I Lost 175# & Kept It Off, With Cassie Becker, Part 1

This week and the next 2 weeks I have a very special guest - Her name is Cassie and we sat down recently to talk about her weight loss journey. When she started her journey with me it was December of 2008, she was 32 years old and she weighed 340#. Her highest weight was 350# and perhaps more. She lost the first 100# with my help, and the other 75# came off later. It was a dramatic transformation that occurred over the course of many years and Cassie learned a lot about herself along the way! 

I'm so thrilled that she said yes when I asked her to share her journey with all of you! The interview was an hour and a half long, so I've broken it up into 3 parts, which I'll be releasing over the next 3 weeks. We did a video interview, so I want to recommend that you go over to the Dr Angela Zechmann channel on YouTube to watch this interview, because I do show photos of her along her journey and pictures are worth a thousand words!

 

Episode Highlights:

(10:00) I was going to prove to everyone that it didn't matter how big I was, that I was capable and strong, independent, and I could do whatever I wanted to do, regardless of what people saw. And I was very successful at that.

(17:50) My kids were tiny. They were four years old and seven years old, and they were kind of like, why can't you have chips with us or popcorn with us or cookies with us? The best explanation is, mommy's allergic to sugar right now.

(21:33) Even if you were able to eat perfectly, the lack of sleep and the stress hormones cause your liver to create blood sugar. It's a process called gluconeogenesis. And so your liver is going to make sugar even if your nutrition is perfectly sound.

(23:35) So many people think that "As long as I'm working out, I can just eat whatever I want" and that doesn't work. So dialing in that nutrition is the key. If you've got an hour, and your choice is to go to the gym and spend that hour on the treadmill, or to spend an hour going grocery shopping and prepping food, and it's one or the other, you need to do the food.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/78

Episode 78: Your Primitive Brain

Have you ever felt like you had 2 different parts of you that were fighting each other? For example, one part of you wants pizza and wine and chocolate while the other part of you wants to get your weight under control so you can feel better?  It's the proverbial angel on one shoulder whispering one ear while on the other shoulder is the devil tempting you with immediate pleasure, right?

What's going on here? Is there anything we can do to stop the war going on in our heads? Tune in to today's podcast to find out!

Episode Highlights:

(4:41) The primary motivations of the primitive brain are:
1) Seek anything that brings pleasure
2) Avoid anything that brings pain
3) Conserve energy at all costs.
4)Stick with people who are safe, fear those you don't know
5) Avoid being seen. 
Now, this is our primitive brain…. But our brains did evolve beyond this, right? So we have a human brain that has evolved past our primitive brain. This is called our "prefrontal cortex"

(10:35) In order to lose weight and keep it off, what we need to do is to put the prefrontal cortex - the human brain - in charge of the primitive brain. 
We do this by planning ahead EVERYTHING we will eat, 24 hours in advance. This way we are not giving our primitive brain any chance of making a food decision.

(13:14) This is why I always say the weight loss journey done well is a journey of powerful personal evolution. When you can take control over your primitive brain with food, you can do it with spending, you can do it with drinking, you can do it with exercise, you can do it with relationships, you can do it with time management, you can just watch yourself coming more and more into alignment with your goals and dreams, evolving yourself, getting better all the time.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/77

Episode 77: Managing Your Thoughts.

Imagine being able to understand your own brain better. It sounds like an elusive goal, but it's not as tough or impossible as you might think! The first step in this journey starts with understanding how the mind works and then making rational decisions about what thoughts are helpful and what thoughts hinder us in our weight loss efforts. Today Marchelle and I compare cleaning up our thoughts with cleaning out our closets, and we give you some tips for what to keep and what to let go of!

Episode Highlights:

(4:43) Writing your thoughts down is like taking all the clothes out of your closet and putting them in a pile on the floor. You write your thoughts down so that you can take an objective look at them. If you just keep letting them spin around in your head, they just keep spinning and you keep identifying with them. But if you write these thoughts down, you can be more objective about them. You can see that there's a difference between you and your thoughts.

(14:40) If you have a thought that weight loss is hard, then it's going to be hard, and you're going to make it hard because you're going to find all the ways that it's hard. You're not going to see all the ways that it can be easy. We make our thoughts true.

(15:10) Anytime you're feeling a negative emotion and you want to go for the chips or the candy or the ice cream or whatever it is, instead of doing that, just go sit down and write down what you're thinking. Write down what you're feeling, and then you can start doing your own thought excavations. Because I guarantee you that the reason that you want to go for the chips or whatever, is because there's some sort of thought that's creating a negative emotion for you. If you can learn to excavate what the thought is, you're going to have much more success on your weight loss journey.

 

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/76

Episode 76: How The Hell Did This Happen?

This week Marchelle and I wanted to talk about something that happens ALL THE TIME in a weight loss journey. And that is the dreaded weight regain. 

Our patients will come into us feeling so ashamed, and they're asking themselves How in the Hell Did This Happen? I thought I had it under control. I was doing so well! But now I've gained a bunch back and it feels SO HARD to get back on track again.

A lot of times this happens after a vacation, or after the holidays, or after something happens in life, like stress at work, going through a separation or divorce, or the illness of someone you care about. And then, of course, Covid did a number on ALL OF US. 

Believe us, we get it! Tune in to today's podcast so you can stop beating yourself up, and get yourself back on track quickly! 

Highlights:

(4:12) Obesity is a disease. It's not a disease like pneumonia, where you get a diagnosis, take some antibiotics, and then it's cured. It's actually not curable like pneumonia. So you can't diet it away. 

(16:28) Our social norms are against us keeping this disease under control. Unlike many other cultures where it's easier, in our society it takes a lot of work to eat wholesome nourishing food. It takes planning, grocery shopping, and a willingness to chop vegetables and prepare protein. Most of us still do not understand at all what it means to cook and prepare real food.

(20:37) Most people slip up and gain all their weight back because they don't understand all of the obstacles that are in their way. They don't understand that they have a disease, a disease that is chronic and progressive and relapsing and it takes vigilance to keep under control. 

Have you ever felt like you were addicted to the scale? Have you ever judged your progress based on that number? Well, most people have no idea that changes in weight do not usually reflect changes in body fat, and there's a lot more to the story!

Tune in to today's episode to discover how it is that you can be doing amazing work, and the scale might not budge at all... and why it's so very important to get body composition testing done for an accurate assessment of your progress!

Episode Highlights:

7:49 Weighing yourself is one of the most misleading ways to tell if you're losing fat or not... most of the time, it's totally inaccurate!

10:29 If you lose one and a half pounds of muscle with every 4 pounds of fat, by the time you've lost 20 pounds of fat, you've lost 6 pounds of muscle. Think about that ... Do you want to lose 6 pounds of muscle mass just to lose 20 pounds of fat? Muscle burns calories for you even while you're sleeping!

20:17 I never recommend setting weight loss goals. You don't want weight loss. Really, you don't. You want fat loss. You want lots of lean muscle mass that will burn calories for you while you sleep. And in order to do this, you have to be, very, very careful with your nutrition.

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/74

Episode 74: Dealing with family when focusing on your health.

Episode Description:
In today's episode of the Podcast, Marchelle asks Dr. Angela an important question, which we hear often:  "How do I stay focused on my health and eating properly when my family brings home pizza and wings?"  

Sometimes it feels as if our family not only doesn't support us, but actively sabotages us. Tune in as Dr. Angela coaches Marchelle through this all-too-common scenario!

Episode Highlights:
8:19   My advice would is always this; who's most important to you? You. It's you. So always, you are the number one person in your life. You've got to take care of yourself. So if you are thinking about changing your lifestyle so that you are going to be a healthier person again, this is for you. This isn't for anybody else. This is purely for you.

16:36   Like, and so what we need is a support for people who are struggling with sugar and flour. And frankly, you know, there are, I think there are a lot more people that struggle with sugar and flour than there are people that struggle with alcohol. So and so we kind of need to band together and help each other out

13:07   And here's the other piece of it; not being worried about what they might think if I choose to eat normal, healthy food. Like, it's nobody else's business what goes in your mouth. And frankly, it's not your business what goes in their mouth, either. Your business is to right take care of yourself and to make sure that what goes in your mouth, anytime you bend your elbow to feed yourself, is this going to be something nourishing for me, or is this going to be something that is going to feed my addiction brain. 

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/74

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

 

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/73

Episode 73: Understanding the 5 Stages of Change.

Episode Description:
In today's episode of the podcast, Marchelle and I talk about the 5 Stages of Change that were elucidated by a research team named Prochaska and DiClemente.  

Understanding these stages is important, not just for you, but for other people in your life.... how often have you told a family member or a friend about your weight loss journey and they just shrugged and said "Whatever...."?  After listening to this podcast, you'll understand why!! 

We also talk about the very important 6th Stage of Change that Prochaska and DiClemente added years later, and what that means for you in your weight loss journey!

Episode Highlights:
05:09   When you get into Empowered Weight Loss and you learn the skills that it takes to not just lose the weight, but really keep it off, you are a participant in your life again. And that's good, not just for you but that's good for everybody who loves you too.

20:33   What I want everyone listening to know is that this is completely normal when your brain is under stress. Any new behavior will fall by the wayside while your brain attends to making sure that you survive because when stressful things happen, as far as your brain is concerned it's that fight, flight response. And it's basically, it's a normal survival instinct.

22:40   So everyone listening to this podcast, ask yourself, where are you in this process? What stage are you at? I think we can pretty much assume that you're not in the pre-contemplation stage, or you would not be interested in listening to this at all.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/73

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

 

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/72

Episode 72: Understanding the difference between circumstances and thoughts.

Episode Description:
In this episode of the Keep the Weight Off Podcast, we talk about the difference between circumstances and thoughts. Understanding this difference will bring much more clarity to your life and can help you to STOP the knee-jerk runs for comfort foods, especially when those thoughts revolve around your weight!

Episode Highlights:
4:20   One of the things that we do constantly in Empowered Weight Loss is to help people figure out what's a thought and what's a circumstance. And it's really, really important to know the difference. 

14:05   So circumstances are always neutral, but our brain is going to make some thoughts negative. And so the next question is, why does our brain do this? Well, like I've talked about in the past, it's a survival mechanism. We survived because our brain protected us by labeling certain things as positive or safe or okay, and then certain other things as unsafe or dangerous or negative.

18:22   So here's what's interesting, and actually really freeing. If you understand that everything that happens in the world is neutral and that your interpretation is what defines your experience, you will start to know is that you are much more powerful than you ever could have imagined. And this is where it really starts to get fun because you begin to feel less victimized.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/72

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

 

For more details on this podcast visit:

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

 

Hey there!

Are you ready to tackle your cravings and maintain control throughout the day?

This week's episode of the Keep the Weight Off Podcast with Dr. Angela and Marchelle dives deep into the fascinating concept of Willpower Depletion and how you can manage it to stay on track with your health goals.


In this episode, you will learn:

🧠 Understanding Willpower Depletion: Discover the science behind why your willpower diminishes as the day wears on.

🍫 Early Conditioning: How your childhood eating patterns impact your current cravings.

💪 Willpower as a Muscle: Strategies to preserve and regenerate your willpower over time.

📝 Planning Ahead: How effective meal planning can prevent decision fatigue.

🛌 Replenishing Willpower: Techniques to recharge your willpower and maintain self-control.

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

 

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

 

 

Episode Highlights:

(06:08) It's possible to be super focused in the morning, and you're doing great … and your nutrition is spot on, but then as the day wears on, you start thinking about problematic foods. And then by evening all bets are off. Have you ever wondered why it is that things get so dicey for us in the afternoons and evenings? We see this all the time with our patients and online students in Empowered Weight Loss.

(11:50) Willpower depletion is a psychological concept, and it refers to the idea that the ability to resist temptation and to have self-control diminishes over time. So it can also diminish if you're required to do it over and over again….think about willpower or self-control like a muscle – it can become fatigued over time, meaning you don't have as much capacity for self control later.

(22:03) Remember, one of the things that depletes your willpower is having to make decisions. So stop forcing yourself to make decisions. Don't go check your email or your social media accounts because that's not rest, because you're having to make decisions. Get off your screens, even though that seems relaxing because you're getting a dopamine hit from it. You're also having to make decisions and incorporate new information. So that's not going to replenish your willpower.

 

#Weightloss #LastingWeightloss #Willpower #EarlyConditioning #MealPlanning

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/71

PS: If you want help, I'll be holding a Sugar Buster's Kickstart Challenge on Facebook June 13th-19th. You can find out more and sign up right here: www.journeybeyondweightloss.com/challenge.

Episode 71: Four phases of the weight loss journey.

Episode Description:
I always say that the weight loss journey - done well - is a journey of profound personal evolution.  What do I mean by this? 

I've identified 4 distinct phases of the weight loss journey, and most people stop at the first one.  What are these stages, and how can you utilize them to make sure you are able to not just lose weight, but keep it off? 

Tune in as Marchelle and I discuss this important topic. You'll never think about weight loss the same way again!

Episode Highlights:
2:26   And if you've been listening to me for a while now, you may have heard me say that the weight loss journey done well is a journey of profound personal evolution.

10:53   The reason the reason that people struggle so much is because first of all, they don't understand that they're dealing with a chronic disease, a chronic relapsing disease. And second of all, they're so used to dieting and they're so used to doing something for a little while and they don't realize all the other stages that have to occur.

24:59   The more you discover about yourself and the more you're setting boundaries and the more you're learning to love yourself, it just gets better and better and better and better and better all the time. But you're never done.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/71

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

 

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/70

Episode 70: Is Food Addiction really real? Let's look at the science.

Episode Description:
Today's podcast is called "Is Food Addiction Real"?  This is a good question!  I've noticed that I can have strong cravings for certain foods, like candy and ice cream, but not others, like spinach and broccoli...

So what is it about candy and ice cream that creates cravings?  Is it possible to become addicted to these foods?  

Well, the research is beginning to give us some answers, and truthfully I was not surprised to discover that yes, processed foods containing sugar and flour do indeed create a drug-like response in the brain. 

Tune in to today's podcast to learn all about it!

Episode Highlights:
1:57   The major components of processed foods that are triggering addiction in our brain are sugar and flour. And if you think about what they are, they're refined and processed white powders that are rapidly absorbed from our stomach and intestines into our bloodstreams. And they produce a hit of dopamine in a part of the brain called the nucleus accumbens.

9:49   'Needing' is actually based in the biochemistry. Here, there's no real conscious decision anymore. You have to have the substance in order to function normally. And this is the nature of addictions to any substance of abuse. It's what happens with nicotine. It's what happens with morphine. It's what happens with cocaine. It's what happens with alcohol. And it happens with food.

26:27   I want you to know that if you struggle with processed food addiction, you are not crazy and you're not alone. But it also means that you need to know your own brain. So if you wanna think about this really carefully, what has been your relationship with sugar or white flour? Do you have a hard time stopping it? 

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/70

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

 

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/69

Episode 69: An interview with Dr. Angela Golden about myths 6 through 10

Episode Description:
This week we continue our fascinating discussion with Dr. Angela Golden, a leader in the world of Obesity Medicine, on the Top 10 Obesity Myths. We covered Myths 1-5 last week. This is Part 2, where we talk about Myths 6-10. 

Episode Highlights:
17:24   The urban myth is that one, that 3,500 calories is a pound of fat. Because if it was true over a course of a year, it would either equal a 52 pound weight gain or a 52 pound weight loss if I reduced my calories by 500 calories a day.

19:54   If you put two people next to each other one, who's never had obesity. And one who has, the person with obesity actually absorbs food differently than the person who doesn't. And it's because of the way that the gut is impacted by inflammation from obesity. So more calories are absorbed By the intestines of someone, with the disease of obesity.

31:46   We all have a responsibility to help those of us living with obesity to not have the stigma and the blame around it. And one of the easy ways we can do that is to get rid of the word "obese". Yes. O B E S E should just be removed from every dictionary and all the language. Because I'm not an obese woman. I am a woman living with obesity. Yes. I live with a chronic disease. I am NOT labeled by that disease. 

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/69

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/68

Episode 68: The Top 10 Obesity Myths (part 1), a talk by Dr. Angela Golden

Episode Description:
At a recent Obesity Medicine Conference in Atlanta, I met Dr. Angela Golden, a leader in Obesity Medicine education, and someone who herself struggles with the disease.  After her  awesome presentation, "The Top 10 Obesity Myths," I accosted her at a function and asked her to be on my podcast, so she could educate all of YOU on these myths, some of which your own health care providers may believe. We cover the first 5 myths this week and the second 5 myths next week. Tune in for our enlightening discussion!

Episode Highlights:
6:11   So the current research shows us that people who have untreated obesity can have eight years shorter life.

8:59   People who are overweight were at higher risk for sudden death. So obesity is a CHRONIC disease.

17:13   We all need to recognize this isn't about willpower. It's a chronic disease. For example, you wouldn't say that your blood pressure was elevated because you 'didn't have enough willpower'.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/68

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

 

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/67

Episode 67: How to develop your Empowered Self Identity.

Episode Description:
This month in Empowered Weight Loss we are working on developing a new Empowered Self Identity. What I mean by this is that we learn to think about ourselves differently, in a new empowered way.  This is actually one of my most favorite things to teach when it comes to helping people learn the skills they need to keep weight off.

The heart of self-identity is your thoughts about yourself. In today's podcast Marchelle and I dive deep and ask... what DO we think about ourselves?  Where do these thoughts come from? And is there a way to make sure our thoughts about ourselves SERVE us?  

Episode Highlights:
10:21   And so we developed ideas and coping skills at very young ages so that we could get our needs met, like our survival needs like food and shelter and clothing and all of that. But we also have needs for love and belongingness. 

20:10   I really want people to understand that this, I always say the weight loss journey, when done correctly, is a journey of very powerful, personal evolution. 

26:36   Always remember that what you say to yourself and how you talk to yourself matters.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/67

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

 

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/66

Episode 66: How to gain 5 new emotional skills for your weight loss journey.

Episode Description:
In today's episode of the Keep the Weight Off Podcast, Marchelle and I invite you to discover 5 new emotional skills that will really serve you in your weight loss journey, and in all areas of your life, actually!  Especially if you identify as an emotional eater, these skills are a perfect starting point for you as you work at discovering new ways to soothe yourself without the use of food or alcohol. 

Episode Highlights:
11:37   Developing a language for our emotions is really, really helpful. And recognizing that being a human being means, feeling these emotions, even when it doesn't feel good. This is really important. So emotional awareness is the FIRST skill. 

22:27   Lasting weight loss, developing the skills that it takes to achieve lasting weight loss means a journey of growth and personal evolution. It's so very important. You'll become a totally different person when you stop fighting yourself all the time and you learn to accept every feeling that you have as just powerful information.

24:49   To discover that you have absolute control over your emotional response for whatever circumstances are in your life, because you actually have control over the thoughts that you think. And this is really, really powerful and a very highly evolutionary place to be. 

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/66

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

 

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/65 Episode 65: My interview with Florence Christophers, a former sugar addict turned teacher.

Florence's Calendly link: www.calendly.com/f-christophers/30

Episode Description:
Today's episode of the podcast is a very special recording of an interview I did with Florence Christophers for the Keep the Weight Off Summit in December 2020.  Florence is the host of the online annual "Kick Sugar Summit."  As a recovered sugar addict herself, Florence teaches people how to overcome their sugar addiction through online courses, private and group coaching and live events. 

In this interview, Florence helped me and all of our listeners better understand the difference between sugar addiction and emotional eating, and why it's important to address BOTH aspects if we want to overcome food addiction and obesity.  I consider Florence a wise colleague and a great friend, and I hope you enjoy our discussion!

Episode Highlights:
28:27   The best research we have is that 8-15% of the population are truly biochemically, physiologically, addicted to sugar. 

33:28   There's are three categories of sugar consumers. There's the sugar user, the sugar abuser,  and there's the sugar addicts. 

38:56   So if you are listening to this and you're like, oh, dang, I think I might be in a sugar addict, well no problem sister (or brother), because we have all the right brain chemistry and nervous system to be able to go and have an absolute, fantastic life on something that isn't self-destructive to our bodies and our minds. 

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/65

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

 

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/64

Episode 64: Learn about the Emotional Scale and pursuing more of a life of authenticity.

Episode Description:
April is Emotional Mastery month in our Empowered Weight Loss membership.  We have been working all month at understanding our emotions, and learning what they mean and how to manage them without buffering with food or alcohol or anything else for that matter!

I teach Emotional Mastery by first teaching about the emotional scale. Our emotions have a lot of information for us about what's going on in our souls and when we cover them up by eating (or drinking alcohol), we miss a lot of the messages…  and we can't live authentic lives.  

Tune in to today's podcast to learn more about the Emotional Scale and to hear a profound discussion Marchelle and I had... enjoy! 

Episode Highlights:
2:58   One of the first things that we want to understand in order to develop emotional mastery is that we have to stop buffering so that we can actually feel our emotions. And the reason is because our emotions have a lot of information for us about what's going on in our souls. And when we cover them up by buffering, we miss a lot of the messages and then we can't live authentic lives

18:53   Figuring out exactly what you're feeling can sometimes be a bit of a challenge. So if you're not sure, just sit down with a piece of paper and a pen and start writing. So get all of your thoughts and feelings out on paper. It's a little bit like emptying out your closet, so that you can examine them, and then you might find something interesting.

20:27   Oftentimes all it takes to feel better is just naming the emotion, because it brings such a sense of relief to have a name for what you're feeling, that it will keep you out of the food or alcohol.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/64

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

 

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/63

Episode 63: Methods to ensure lasting weight-loss change.

Episode Description:
Ever wonder why it is that you can be so "All In" on a new diet... do well for a few months, and then before you know it, you're back to your old ways?  This happens to me all the time with organizing projects.  I'm all gung ho to organize everything in my path, and then before I know it everything has returned to disorder.  

It turns out, lasting change is hard for several important reasons. Tune in to today's podcast to discover these reasons and what you can do to ensure that the changes that you want to make are LASTING!  

Episode Highlights:
03:41   Our thoughts are what creates our reality. All of us are creating everything in our lives because of the things that we're thinking. And so that's actually a really profound understanding.

09:08   Our primitive brains do not like change. Now, remember, I always talk about the primitive brain and then the human brain. So the primitive brain is all about survival and seeking pleasure in the moment, avoiding pain in the moment and staying comfortable and safe. So your primitive brain get super nervous about any kind of change because your primitive brain is afraid that if anything changes, you're going to die.

10:52   So I want everybody listening to understand order to make any significant change in your life, you have to do two very hard things. ***The first thing you have to do is to overcome the tendency of the primitive brain to want to stay safe, i.e. predictable and keep things the way they are. And you have to let go of old beliefs about yourself that are running 90 miles an hour and develop new beliefs that feel very unfamiliar and insecure. Is that making sense?

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/63

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

 

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/62

Episode 62: The link surprising link between obesity and depression.

Episode Description:
Did you know that Obesity and Depression are linked?  No one is certain which comes first... if Obesity causes Depression or if Depression causes Obesity... or if there is some common factor that can cause both.  Whatever the cause, it's important to recognize this correlation.

The good news is that most people are feeling much better within one month of working with us!  Tune into today's podcast to learn why, and what you can do to feel better soon!

Episode Highlights:
01:14   I want everyone listening to this podcast to know that there is definitely a correlation between obesity and depression.

14:20   As you stop, over-stimulating your dopamine receptors with toxic food products, and toxic addictive beverages, your dopamine receptors are going to start to regenerate. This Is the beauty of it. If you've got dopamine down regulation, you will get more dopamine receptors. And this can take a few weeks, but eventually you do start to feel better.

18:45   If you are struggling with depression, you need to be eating your vegetables, because they have micronutrients in them. They have the precursors for your brain to make the neurochemicals and the neurotransmitters that you need, like dopamine and serotonin and oxytocin and other ones.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/62

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

 

For more details on this podcast visit:

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

 

Hey there!

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

 

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

 

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

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

Listen to the latest episode now and join the conversation!

 

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

 

Episode Highlights:

(10:47)  A profound part of this episode is a sequence where the South Park boys are singing a song called "Navigating the American Healthcare System", and they're running from one doctor's office to another, off to a lab, off to x-ray, back to the insurance company, back and forth to the same places over and over again, constantly filling out forms and sitting in waiting rooms. It is an absolutely hilarious parody of what it's like to try to figure out healthcare in this country. Those of you who live in other countries have no idea what it's like to live in the United States, trying to figure out the healthcare system. It's insane.

(14:03) For the record, we do not recommend this; we don't recommend mixing up your own weight loss medication from semaglutide powder from India. The purity and safety of the peptide molecules cannot be guaranteed unless it's made in an FDA-approved facility under rigorously controlled conditions. Who knows what might be happening in these factories in India?

(20:09) I want to publicly say thank you to Trey Parker and Matt Stone for a completely irreverent but brilliant episode that really highlights the struggle that people with obesity have to endure…knowing that rich people are using these expensive drugs for vanity, while insurance companies are withholding life-saving medications from people who really need them.

They've done a lot of education with this episode, and I really appreciate it.

And of course, part of the problem is also the drug companies themselves, who are charging outrageous prices for their drugs here in the States, while selling them much cheaper overseas. And all the while "Big Sugar" is threatened and feeling insecure and trying to figure out their next steps. The whole situation is incredibly fascinating and incredibly frustrating at the same time.. And I feel incredibly privileged to be right in the middle of it, advocating for our patients and advocating for people with obesity to get the help they need so they can live long happy healthy lives.

 

#Weightloss #LastingWeightloss #InsuranceCompany #WeightLossDrugs #SouthPark #ozempic #wegovy #zepbound #semaglutide #tirezepatide

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/61

Episode 61: Understanding Insulin Resistance

Episode Description:
Have you ever heard of Insulin Resistance? The term is becoming more and more common these days, because more and more people are suffering from it. As a matter of fact, almost 90% of US adults have at least one sign of it!  Tune in to learn more about Insulin Resistance and what you can do to get it under better control, so you can live a longer, happier, healthier life. 

Episode Highlights:
20:26   What do you do to keep your insulin levels low? You must be very super careful with how much sugar and flower products you're eating. And I would say if you're serious about this and you really want to get it under control, I would just say no to any kind of processed food, whether it's cereal or bread products and just eat whole foods.

23:59   I think the most important piece of getting insulin resistance under control is learning how to manage your insulin levels by managing what you're eating. That's got to be really your first line of defense thinking about this.

26:58   So insulin resistance is a condition brought on most cases, 99.9, 9% of cases by eating processed food. There's a spectrum of disease from having normal blood sugar, but high insulin levels to having high insulin levels and rising blood sugar. And then finally, the end stage of insulin resistance is the diabetes diagnosis. 

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/61

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

 

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/60

Episode 60: Celebrate all that you have!

Episode Description:
I'm super excited because ... guess what?  Today is my 60th birthday - and it just turns out that this is our 60th episode! How cool is that?! 

I think these milestone birthdays are interesting... they give us a chance to pause and reflect.  I have a lot of gratitude, and a lot of determination too!

Episode Highlights:
4:16   I am practicing allowing an urge to overeat, and I've been teaching our members how to do this and how to not give into the urge, not fight the urge, but just allow the urge and allow the emotion that comes with it and not just allow the emotion, but sort of welcome it. 

6:22   How we think creates an emotional state of being that fuels our actions and our behaviors.

11:25   When we choose to eat Oreos or Doritos, for example, we're not eating food, we're consuming a drug-like food product. So they're AFPs - Addictive Food Products.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/60

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/59

Episode 59: Become the architect of your habits.

Episode Description:
Did you know.... our daily routines can make us or break us. I discovered just how important my routines are recently when I traveled to Arizona on a family emergency and my brain felt a bit lost!  Join us on today's podcast, where Marchelle and I discuss the importance of a purposeful daily routine in maintaining our health and longevity.  

Episode Highlights:
8:29   You can retrain your brain to develop new habits at any time.

10:35   What's the cue, what's the routine, and what's the reward at the end. Sometimes all it takes is removing the cue.

17:54   A strong reason, a good argument for why you want to understand what (your habits) are and how they work. How to design them so that you can be the architect of your habits, and not the victims of them.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/59

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

 

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/58

Episode 58: Learning to embrace the discomfort

Episode Description:
In today's episode of the Keep the Weight Off Podcast, Marchelle and I talk about something I have been working on with our Empowered Weight Loss members: the importance of allowing ourselves to feel ALL of our emotions, the good, the bad, and the ugly, all ON PURPOSE.  

Why would anyone want to do that? Allow myself to feel angry? Sad? Restless? Jealous? Disappointed? Are you kidding?  

Turns out, this is one of the most important keys to lasting weight loss, and a happier life in general!  

Tune in to find out why... and how to do it.

Episode Highlights:
5:10   This is why weight loss is so hard because our brains are programmed through evolution to seek pleasure and avoid pain at all costs. This is how we survived.

10:52   So it's time to have a talk with grandma Elda and explain you don't want to accept any more home bake treats. And when you explain your rationale and your reasons, and you're probably gonna to feel really, really uncomfortable setting that boundary. But you're willing to do it because you're willing to feel uncomfortable on purpose.

16:00   And the interesting thing is what you do is you just start writing and you write down all the thoughts that are swirling around in your head. And it's so interesting because once they're out of your brain and onto a piece of paper, you can actually look at them. It's like taking all the stuff out of your closet.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/58

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/57

Episode 57: Let's talk about the competing desires fighting in your brain.

Episode Description:
Have you ever felt like there are two competing desires in your brain:  One desire for weight loss and another desire to just "eat whatever I want"?  

It's enough to make you feel a bit schizophrenic!

Join Marchelle and me as we discuss this conundrum in detail, and help you develop a strategy for managing your thinking,  so you can lose weight without feeling like you're losing your mind in the process!

If you want to end the craziness, this podcast is a must-listen.  

Episode Highlights:
11:31   I desire to lose weight, but I also desire to, to eat whatever I want. But it's like a Teeter totter. And the board of the Teeter totter is the board of self loathing.

12:30   These two seemingly competing desires, are both brought on by a lack of self love. Does that make sense?

14:09   This is why it's so important to stop dieting and get ourselves out of the "cycle". We have to get rebalanced again. We want to stop the rigid and focus on deprivation and punching ourselves, and instead, come to love ourselves just as we are. 

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/57

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/56

Episode 56: A shift in your beliefs about yourself.

Episode Description:
Today we wanted to talk about a really important facet of lasting weight loss, and that is the identity shift that occurs as we lose weight.  It turns out this might be one of the most important, if not THE most important psychological shift that occurs in those who are able to achieve lasting weight loss.  

Your identity includes the thoughts that you have about yourself.  Often, these thoughts don't change, and this is why people end up regaining weight they lost. 

Everything begins with a thought.  Join us as we explore this topic... so you can prepare yourself to think differently!

Episode Highlights:
6:39   This takes time. So in order to develop new beliefs about yourself, your brain actually has to watch you doing things that are consistent with the new belief over and over and over again before this belief can become ingrained in your brain.

19:05   So just realize this is a process. And while you're working on this, you want to use what's called a bridge belief. A bridge belief is like a stepping stone or a ladder to the new belief. A bridge belief is a thought that doesn't conflict with the current reality, but leaves room for what's coming. 

26:14   You'll want to work at developing that new identity about yourself. And it happens bit by bit and piece by piece. And the more you can say to yourself, I'm learning, I'm in the process. I'm figuring it out, use those kinds of phrases with yourself - that will allow you to feel a lot more hope about the future. A lot more determination about the future. It will allow you to focus on what's happening and what your vision is for the future, as opposed to beating yourself up for your failures.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/56

This episode was produced and marketed by the Get Known Podcast Service.

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/55

Episode 55: Food. An emotional relationship, or fuel for your body?

Episode Description:
In today's podcast, we ask the question:  What does it mean when we say we have an emotional relationship with food?  Tune in, because these insights and awarenesses are an absolute KEY if you want a more empowering relationship with food and a vibrant, healthy body!

Episode Highlights:
9:49   Foods are engineered and designed to produce huge dopamine spikes in our brain. Dopamine is the pleasure center. These heavily processed foods are engineered to produce this response that feels like love in our brains.

13:11   II've actually had people tell me, it's like all of my family traditions revolve around food. And suddenly, if I decide not to do that, I'm no longer a member of the family. We get these feelings of belongingness and belonging to a group is a primal need. It's how we survived. So if you feel like you're doing something that's against group norms, if you're doing something that's against what your family has raised you to believe, then you have to deal with this intense anxiety coming from your primitive brain that's saying, oh my gosh, you are going to be left alone. You are going to die.

27:22   And that's why I always say, the weight loss journey done well is a journey of personal evolution. And the skills that you learn in the weight loss journey done well are skills that are gonna serve you in all areas of your life, not just in your health.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/55

This episode was produced and marketed by the Get Known Podcast Service.

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/54 Episode 54: Self talk about our weight loss journey is critical.

Today I have a special announcement for those of you who don't already know… the doors to the Done with Dieting Bootcamp are open!

The 30 Day Done with Dieting Bootcamp is designed to be the first month of your journey back to lasting health. In just 15 minutes a day for 30 days, I will teach you exactly what it takes to lose weight and keep it off. You get a video from me each day, a downloadable workbook that has questions to answer, quizzes to take, and space for 30 days of food planning.

If you go through this program as it's designed, by the end of this first month you will be a completely different person! You will have shifted your metabolism from someone whose insulin levels are running sky high and wreaking havoc in your body, to someone whose metabolism is so much healthier! So I hope you'll join us.

https://www.journeybeyondweightloss.com/done-with-dieting-30-day-bootcamp-1

Episode Description:
In today's podcast we talk about Diet Language... all those little things we say to ourselves that can actually really sabotage our long-term success.  Tune in, because awareness is everything!

Episode Highlights:
12:00   People say when they're dieting, "I cheated" or "I had a cheat day" and this is classic diet language. It's the idea that I'm depriving myself all the time. I need a day where I can just eat whatever I want, which is my cheat day. This is classic deprivation thinking where you're eating nourishing foods purely for the weight loss benefit and you really have no intention of giving up toxic food. You're just waiting for that day when you get to eat your 'cheat' meal.

25:31   Sustainable weight loss means that you learn how to manage your emotions without food or alcohol, that you no longer have this emotional relationship with food, and that instead, you have an emotional relationship with yourself and you know how to manage yourself.

29:09   Losing weight and keeping it off is one of the most difficult things that you'll ever do. But, the weight loss journey, if you do it correctly, meaning if you take it to heart, and make some of these changes in your thinking, whats going to happen is you can use all of the skills you've learned to lose weight to change everything else about your life too - because these skills are transferrable! 

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/54

This episode was produced and marketed by the Get Known Podcast Service.

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/53

Episode 53: When weight loss takes more time than we anticipated.

Episode Description:
Sometimes, weight loss just seems... well, SLOW.  Really slow. Like that elderly woman in the checkout line at the grocery store who decides to write a check... and you're left thinking, can we please get on with this?? 

Tune in as Marchelle and I discuss this all-too-common problem in the world of weight loss. There's actually a LOT to think about!

Episode Highlights:
23:24   You don't have to have an emotional relationship with food. 

25:24   Are you planning your meals 24 hours in advance? If you're relying on decisions in the moment, you're gonna be relying on your primitive brain to make your food decisions. 

31:34   Just remember the weight loss journey is a long game. It's not any sort of short thing. This is the long game where you're learning how to manage your life. You're learning how to nourish your body. 

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/53

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

 

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/52 Episode 52: Overcome your negative self-talk. Episode Description:
Today I wanted to talk about how to recognize unconscious negative thinking patterns. This is actually a really big subject and frankly, I still catch myself ALL THE TIME!! We don't realize it, but negative thoughts are a big problem for us. Why? Because our thoughts create our reality.  When we think a thought, and we think it often enough, our brain believes it to be true. The thought becomes a belief. And our brain will search high and low for evidence that what we believe to be true is actually true.  If you want lasting weight loss, you likely have some negative beliefs that are in your way. Tune in to discover how to find them and what to do about them! Episode Highlights:
1:14   Our thoughts create our reality. When we think a thought and we think it often enough, our brain actually believes that it's true. The thought becomes a belief and then our brain is going to search high and low for evidence that what we believe to be true is actually true.

16:20   And always just remember that you're not one thing or another. You're everything. Your brain will just focus on whatever you tell it to focus on. 

19:51   Your brain can only notice a few things. You're giving it instructions all the time. The instructions you are giving your brain to think about - that is what your beliefs are. Your beliefs are basically instructions for what to notice about the world.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/52

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

 

For more details on this podcast visit:

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

 

Hey there!

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

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

 

🔍Key Takeaways:

Debunking Myths: Understand the truth behind the bad rap that protein, especially animal protein, has received.

Muscle Mass Matters: Learn why maintaining muscle mass is crucial for a healthy metabolism and weight management.

Dieting Dangers: Discover why dieting for deadlines can backfire and lead to muscle loss.

Quality Matters: Get tips on choosing high-quality protein sources and avoiding junk protein.

Fascinating Research: Hear about groundbreaking studies on protein synthesis and muscle regeneration.

Practical Tips: Find out how much protein you need (and when to consume it) for optimal results.

💪 Boost Your Metabolism and Stay Youthful!

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

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

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

 

 

Episode Highlights:

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

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

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

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

 

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

 

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/51

Episode 51: Doing the hard things makes all the difference.

Episode Description:
One of the skills that will really serve you in your quest for personal evolution is the ability to do hard things. The ability to do something even when you don't feel like it. 

If you want to lose weight and keep it off, you will have to do a lot of hard things.  That's just a fact.  If losing weight were easy, everyone would be skinny.  Losing weight and keeping it off is one of the most difficult things you will ever do. It's also one of the most important things you will ever do. 

So let's talk about how to do hard things.  

Episode Highlights:
10:25   Our brains are not going to evolve as quickly as our environment has evolved. Giving up a pleasure in the moment for the promise of something that will happen in the future is hard. It just is. It's a new concept and it's really quite an advanced skill.

13:36   The more often you tell your brain no, the more it stops hammering at you. So the truth is, if you want to create an amazing future for yourself, you're going to have to get good at doing hard things. And if you want to lose weight and keep it off, there's no magic pill. 

16:54   Emotions are brought on by thoughts. So what thoughts are gonna create that emotion for you? What thoughts are going to cause you to feel determined? And perhaps it's something like I can do hard things, bring it on. I love that one. I can do hard things, bring it on, or I'm creating an amazing future for myself. That thought makes me feel determined and resolute and willing to do hard things. 

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/51

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

 

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/50

Episode 50: Take charge of your NEW normal!

Blog Description:
When they get frustrated, many people on a weight loss journey will say "I just want to eat normally!" 

In today's podcast, Marchelle and I ask the question: what exactly do we mean when we say we want to eat normally?  What exactly is normal eating, anyway?   It's a fascinating question and one each of us needs to seriously think about!

Episode Highlights:
5:44   So here's the interesting thing about normal. We're hardwired to conform to whatever our society tells us is normal. So when we do what everybody else does, we are part of that group. And when we're part of a group, we survive, we have a primal instinct to survive and to conform, to group standards of behavior.

13:19   The corporate food giants are out there trying to get us to desire their products so that we'll purchase and consume them. They study our brains very carefully so they know just how to trigger that desire by putting just the right amount of sugar in their food to trigger a dopamine release. And they call this the bliss point, and they put chemicals in the food to give it the right mouth feel. They've basically hacked our primitive brains by engineering their foods to create as much desire as possible so that they can reap the profit. 

24:06   How would you define normal? If you took back control of that word for yourself and found it for yourself, what would you be eating in your new normal? How would you be managing your emotions without food or alcohol? 

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/50

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

 

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/49

Episode 49: Let's unpack our self-sabotaging tendencies, and what you can do about them.

Blog Description:
Happy New Year from Marchelle and me!!

So many of us set weight loss goals and do well for a week or two, maybe even a month or two, or more ... and then something happens and we end up giving up on ourselves and our goals.  If this has happened to you, you're not alone!

What's going on here?  It turns out that human brains have a way of perceiving things that can really sabotage our progress! Tune in to this week's podcast to discover how this happens and what you can do about it so you can stay on track!

Epidode Highlights:

2:39   Almost all of us have this tendency for "all or nothing" thinking. So what I mean by this is that we think that things have to be one way or another. That's a normal human brain that does this. So think about it from an evolutionary perspective. We survived because we made quick judgements about whether something was dangerous or safe friend or foe. So our brains are hardwired to make these quick assessments.

5:26   So just be aware of this because in the real world, things are never either one way or another way. It's not good or bad. It's actually good and bad. Especially when it comes to human beings and our behavior. We're all of it. We're good and bad. We're competent and incompetent. We're generous and selfish. We can be motivated and we can be lazy. So understanding this is really important in the weight loss journey

9:18   This tendency of our brains to want to indulge in "all or none" thinking can really sabotage our weight loss journey. So to overcome this tendency in our own brains, I'd like to offer this thought. What if it's okay if our journey's a little bit messy? What if our journey can be filled with success and failure? What if we can be good at times and bad at times, and still reach our ultimate goal of thriving in a healthy, vibrant body that we're proud of?

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/49

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

 

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/48

Episode 48: Setting weight loss goals for 2022 in a new way.

Blog Description: This time between Christmas and New Years Day has always been for me a time of taking stock: I like to spend some time reflecting on the last year and setting goals for the New Year. I try not to think about them as New Year's Resolutions, because usually, those never work out very well!

On this podcast, Marchelle and I want to help you, our listener, to think about setting goals for the New Year in a new way. Tune in, so that you don't get to February 1st and realize that you've already given up!

You can use this process for any goal you might want to accomplish, whether it's weight-related or not.

Highlights:

5:22 Most people who struggle with their weight have this identity that says I'm overweight and I need to lose weight. And all through the weight loss process that identity never really shifts. They keep asking the question, "am I trying to lose weight right now?" In other words, am I on a diet right now or not? But this kind of thinking is not consistent with long term weight loss. If you keep thinking like this, you'll never be able to keep your weight off.

12:04 So, if you kind of think about it, what we're doing here is we're reverse engineering your outcome. So, you do decide who you want to be and then you reverse engineer what you need to do to become that person.

13:20 Now I'm going to give you a few more hints as you think about reverse engineering your goals for 2022. You're going to start with the identity: Who do you want to be and how do you want to show up in the world.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/48

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/47

Episode 47: Holiday triggers and how to overcome them!

Blog Description:
I've always loved the holidays. But they can be difficult too. We can put a lot of stress on ourselves to make everything perfect for everyone! In my experience, the holidays are actually a bit like a magnifying glass. Everything you are usually dealing with becomes heightened.  So for example, if you are dealing with grief or loss, it can be magnified during the holidays. Or if you're dealing with loneliness, it can be magnified. Food temptations are everywhere.  Alcohol is everywhere.  So today Marchelle and I wanted to talk about some of the common triggers that come up for people as they are trying to navigate their way through the holidays... tune in as we give you tips and strategies to make sure this holiday is a good one for you!

Timestamps:

3:54   Holidays are a little bit like a magnifying glass. Everything that you are dealing with typically becomes heightened at the holiday season. If you're dealing with grief or loss it can be magnified during the holidays, or if you're dealing with loneliness, it can be my magnified. And then of course there's magnification of food. Food temptations are everywhere, and alcohol is everywhere.

7:34   Have a conversation with the people that you've considered to be 'food pushers.' Have a conversation with them in advance and let them know that you've discovered that holiday treats are actually making you sick and you want to avoid them this year. You'll be politely declining those kinds of treats. That doesn't mean that you don't love them or anything like that. It just means that you're trying to protect your physical body from harm. 

28:23   Make sure that you follow your normal routines as much as possible. This can be really sort of challenging if you are entertaining house guests, or if you are a guest in someone else's home but do the best you can to get the sleep that you need. Make sure you're eating regular meals. Don't be skipping any meals, drink plenty of water. 
Do the best you can to stay consistent because the more consistent you are with your routine, the more empowered you're gonna feel. And, the more control you'll have over your thoughts and the better you're gonna feel.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/47

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

 

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/46

Episode 46: Having a support system helps ensure your success at keeping the weight off.

Episode Description: Recent studies have shown that people who are members of a community and who have the social support of an accountability partner are more successful at keeping weight off. Tune in as Marchelle and I talk about the evidence, about our experience with patients and clients, and what you can do to get the support you need. As the African proverb states, "if you want to go fast go alone. If you want to go far, go together!"

Timestamps:

11:20 Well, I want everybody to know that this is actually a normal part of the human brain, this tendency to isolate when we feel ashamed.

10:23 If you want to be successful at losing weight and keeping it off, accountability and a sense of community and shared vision are absolute keys.

14:47 The journey is often very, very messy. It's rarely a straight line. But always it's gonna be a more successful journey if you know that you are not alone and that other people are available to support you and that they have your back and they can help you.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/46

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/45

Episode 45: The future you create for yourself is yours to decide.

Blog Description: As 2021 draws to a close, I find myself thinking about 2022... and the future I want to create. It feels even more poignant this year as I will turn 60 (!). Tune in as Marchelle and I discuss how to FEEL your way into your future self, and a shortcut I discovered that has really been serving me. I hope it will serve you too!

Timestamps:

4:05 When you look at the model, how you feel drives your actions and your behaviors and your actions and behaviors bring your results.

9:00 I'm going to encourage you as 2021 is winding down to begin this thought process, start thinking about the future you, that you want to create. What do you want to be? What do you want to do? What do you want to have

10:59 I really want to encourage people to be focused in the future and not focused on the past because, you know, especially if we've been struggling for a lot in the past, you don't want to focus on that. You want to be focused in the future. How are you going to feel then? And then find ways to feel that way now. And that's going to fuel the behaviors that are going to bring more of that into your life. It's just an awesome process.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/45

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/44

Episode 44: Making decisions in advance make it easier when temptations arise.

Blog Description: It's December, and the holidays are upon us! Most people gain quite a bit of weight over the holidays and then wake up on Jan 1 wondering how they're going to get themselves back on track! Today, Marchelle and I discuss an empowered way to approach the holidays, so you're making choices throughout the season that are consistent with your long-term goals. Tune in, because we reveal some surprising truths!

Timestamps:

17:25 Decide in advance to be proactive. Decide ahead of time that you want to have a healthier holiday season.

22:53 So here's something to think about. What if this thought that you have that if you don't eat someone else's food treat - that they are going to be disappointed in you - is actually wrong? Because you don't actually know for sure how they'd feel!

28:19 When it comes to the holidays, let's stop the holiday craziness and let's take an empowered approach. The most important thing that you can do is to make your holiday food decisions in advance.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/44

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/43

Episode 43: Plan ahead and make the holidays a success.

Blog Description: Happy Thanksgiving to all of our US podcast listeners! Today, Marchelle and I have some hints that will help you move through this holiday unscathed. Tune in as we discuss relationships, food, alcohol, and gratitude. If you plan ahead, you will succeed!

Timestamps:

12:02 Thanksgiving is always all about the food. And what I recommend that you do is to make a plan ahead of time. So ask yourself this question, are you going to splurge and go all out and just sort of eat whatever you want and try everything? So make that decision ahead of time. And if you splurge, try to just splurge for one day and not for the entire weekend.

15:09 One option to consider is to just do a completely low carb Thanksgiving, and make everything with low carb ingredients.

24:56 Remember exactly what this holiday is all about, which is giving thanks, gratitude, and appreciation. When we live in gratitude and appreciation for everything that we have, life has a way of opening up even more for us to appreciate.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/43

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/42

Episode 42: Find success by replacing "have to" with "want to". Blog Description: I had a profound discovery recently as I was being coached by a peer in a coaching program: my brain is hooked on the phrase "I have to..."! I was shocked to see the results of this thinking. Tune in as Marchelle and I discuss how to notice and respond to these thoughts and what to do to lessen the anxiety they create!

Timestamps:

7:50 If you have a lot of anxiety as you're going through this weight loss journey, it's not going to create lasting change. Okay? So, I say this a lot and I'm going to say it again. How you talk to yourself really, really, really, really matters.

17:48 So I'm, I'm really working at retraining my brain off of the have to thoughts and onto the I want to thoughts and those, I want to thoughts helped me feel empowered and motivated, not anxious. And when I'm feeling motivated and empowered, I can accomplish amazing things. So, for those of you who are just getting started out, notice if you have 'have to' thoughts about food, don't beat yourself up about it, just notice it. And I would just caution anyone listening to just pay attention. And, you know, notice if you're having any of these disempowering thought patterns and don't beat yourself up about it. But just be glad you noticed it. And don't expect overnight change.

24:43 I always say the weight-loss journey done well is a journey of self exploration and self understanding. And it will serve you, not just in your ability to lose weight and keep it off, but it will serve you in all other aspects of your life. It's gonna serve you in your relationships. It's gonna serve you in your occupation. It's going to serve you in your future. You can use your weight loss journey as a jumpstart, to a whole new life if you do it right.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/42

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit:

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

Hey there! 

 

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

 

Here's what you'll learn:

 

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

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

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

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

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

 

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

 

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

 

Episode Highlights:

(06:55) [Marchelle] Kids want to be accepted and to keep up with the popular kids. That's how this all got started. I became really depressed, especially after my friend died..and I didn't know how to get away from it… those bad habits carried on into my young adulthood, and my mental health suffered a lot. I felt like I wasn't worth very much and the people didn't like me if I wasn't skinny. I don't know why that meant so much, but it did.

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

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

 

 

#Weightloss #LastingWeightloss #SelfLove #MentalHealth #HealthCare  #diet #dangerousdiets  #weightlossdiet

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/41

Episode 41: Everyone has their opinion. Remember though, it's THEIRS, and theirs only!

Blog Description: When people make comments about your weight loss, how do you feel? Many people feel uncomfortable, or they notice that they start to give themselves permission to overeat. Listen in as Marchelle and I discuss this very important (and surprisingly profound!) topic.

Timestamps:

11:40 So how do we feel about what other people say about us and why does it matter? So that's the question. The first thing that I want to remind everybody listening to this podcast is that Obesity is a disease. I always capitalize the word Obesity when I write it because I want us to understand that this is a disease. It's not a character flaw.

15:17 No one really knows what a healthy body looks like anymore. When people make comments about you, they are making these comments based on their own perceptions, which is based on THEIR experience and THEIR thoughts and THEIR emotions. It really does not have anything to do with you!

20:30 The truth is, everyone wants to feel good. We all want to feel energetic. We all want feel vibrant. We all want to be able to move again. So stand as a powerful example to others of what is possible. When you finally stop all the crazy diets and take this disease seriously, stand there as an example of someone who's changing from the inside out. The transformation of the body reflects much more than a change in what you're eating. It reflects a change in your very thoughts about who you are and who you want to be in this world.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/41

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/40

Episode 40: Water is essential for life... and it's essential for weight loss too!

Blog Description:
In our clinic and online programs, one of our first recommendations is always to bump up the water intake, but do  you know WHY!  Turns out there is some good science behind this recommendation. Tune in to hear why, how and how much water you should be drinking to make sure YOUR weight loss doesn't stall out!

Timestamps:

6:47   Fat cells actually need water in order to release fat. Studies on rodents suggest that dehydrated fat cells become insulin resistant. If fat cells become insulin resistant, they're not going to release fat. And there's also an effect on energy metabolism in these dehydrated fat cells.

8:06   Those who drank water eat less. Sometimes we think we're hungry, but it's because our brain is misinterpreting the thirst signal as a hunger signal. So, if you think that you're hungry and you have your meals planned and everything, one of the things I would recommend doing is to just go drink a glass of water, because it might just be that you're actually thirsty.

13:22   Set an alarm to remind you to drink water every hour. Also, there are wearable fitness apps that are out there now that will have features like that built in. Or you could set an alarm on your cell phone just to remind you: drink your water, drink your water, drink your water.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/40

This episode was produced and marketed by the Get Known Podcast Service

 

 

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/39

Episode 39: Learn to overcome them urges so they don't become emergencies!

Blog Description:
Your meals are planned and ready to go .... and then someone brings donuts to the office, or your spouse brings home cookies... and there you are, fighting the urge to eat. What do you do in that moment?  Join Marchelle and I as we help you figure out how to manage these urgent-feeling urges to overeat in the moment, so you can be successful without feeling deprived!

Timestamps:
6:08   This is how we survived through the millennia. During our evolution. Our brains learned very quickly that eating food, drinking water, having sex, staying warm and comfortable, all of this equals pleasure and comfort, and most importantly, survival. So your primitive brain is all about this in the moment pleasure and comfort and ease and relief of pain. This doughnut with it's artificially processed sugar and flour and whatever other ungodly chemicals they might put into it is very specifically designed to trigger a powerful release of dopamine causing extreme pleasure. 
9:59   Research shows that we have about 15 minutes worth of willpower every day. And most of us use up most of our willpower just going through our emails every morning. Using willpower is a little bit like trying to hold a beach ball underwater. You can do it for a little while, but after a bit you just become overwhelmed. And the next thing you know, the beach ball is blowing out of the water - and you're eating everything in sight.
13:20   Here's a little brain hack that you can use to work with your primitive brain. Learn to extinguish these eating urges by 'allowing' them without answering them!

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/39

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service