Explore every episode of the podcast The More Than Weight Loss Podcast with Dr. Molly Lupo
Dive into the complete episode list for The More Than Weight Loss Podcast with Dr. Molly Lupo . Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
Rows per page:
50
1–50 of 81
Title
Pub. Date
Duration
74. How to Set your Macros for Fat Loss
08 May 2025
00:15:01
On today's episode I am sitting down solo to give you my best tips and tools for setting your macros (macornutrients for fat loss).
To connect with Molly, click HERE To subscribe to her weekly FREE Newsletter, click HERE To submit your question for advice from Molly on the show click HERE To watch Molly's FREE 45-Minute Masterclass: 3 Science Backed Tools for Sustainable Fat Loss, click HERE
73. The Bigger Picture: What to Actually Focus on For Weight Loss (And it's not always the scale)
01 May 2025
00:15:59
On today's episode I am sitting down solo to give you my best tips and tools beyond looking at scale weight alone - you don't want to miss this one!
To access Molly's FREE 45-Minute 3 Steps to Sustainable Weight Loss Webinar, click HERE To connect with Molly, click HERE To subscribe to her weekly FREE Newsletter, click HERE To submit your question for advice from Molly on the show click HERE
64. Erin Stoll [Personal Stylist] on How to Create an Energetic Wardrobe
27 Feb 2025
00:53:29
On today's episode I am sitting down with Erin Stoll [a personal stylist] of Style Thief Fashion to bring you this episode that will leave you inspired, give you practical tips and tools in your wardrobe, and most importantly: focusing on how you feel in your clothes instead of the size of jeans you put on.
To connect with Molly, click HERE To submit your question for advice from Molly on the show click HERE
63. KELLY JONES, RD: Habit Management, What to Focus on, How to Fuel your Workouts, and Developing a Toolbox for Emotional Eating
20 Feb 2025
00:44:58
On today's episode I am sitting down with Kelly Jones, a Registered Dietitian, to give y’all our best tips and tools for habit management in weight loss, how to fuel your workouts, adding carbs back in, the mental health aspect of weight loss, and how to handle emotional eating, and honestly so much more!
To connect with Molly, click HERE To submit your question for advice from Molly on the show click HERE To connect with Kelly, click HERE
062. Chef Whitney Aronoff - How to Build a Nourishing Plate, Plan a Menu, and Keep it Simple
13 Feb 2025
00:45:13
On today’s podcast, we dove into:
Keeping meal prep simple [simplicity is divinity]!
Easy whole food-carbs to batch prep & keep on hand
The staple herbs to keep on hand
Eating as Nourishment
Fats to keep on hand to cook with
Fun spices & herbs to keep on hand
Her favorite cooking blogs [and people] to find your inspiring recipes
How to infuse energy into your food & prepping your environment
To connect with Molly, click HERE To submit your question for advice from Molly on the show click HERE
61. Guest Expert: Jess Beacom, RD from The Real Food RDs Talks Meal Prep
06 Feb 2025
00:37:40
On today's episode I am sitting down with Jess from the Real Food RDs to give y’all our best tips and tools for meal prep, ways to make veggies taste good, build satisfying meals, and keep it simple!
To connect with Molly, click HERE To submit your question for advice from Molly on the show click HERE
6-Week Real Food Meal Plan (digital product: https://therealfoodrds.kit.com/products/6-week-real-food-menu)
Free 2 Week Meal Plans (on our site: https://therealfooddietitians.com/category/free-meal-plans/)
Cookbook (The Real Food Table -- available on Amazon: )
60. Steps to Setting up your Morning Routine
30 Jan 2025
00:12:49
On today's episode I am sitting down solo to give you my best tips and tools for setting up your morning routine that will leave you feeling energized and empowered!
By the end of the episode, you will have 5+ science-backed tools on how to beat the voice in your head that says, "just hit snooze", and you'll be left feeling ready to conquer your day (no matter what sicknesses come your way)!
To connect with Molly, click HERE To submit your question for advice from Molly on the show click HERE
059. How to Find your Activation Energy [When You're Not Motivated]!
23 Jan 2025
00:13:48
On today's episode I am sitting down solo to give you my best tips and tools for finding your activation energy even when you're not feeling motivated to workout.
Submit your question for advice from Dr. Molly on the show HERE!
056. How to Expand Time with Dr. Cassie Holmes
12 Dec 2024
00:50:49
On today's epsiode I am sitting down with guest expert Dr. Cassie Holmes - an award-winning teacher and researcher on time and happiness, and bestselling author of Happier Hour: How to Beat Distraction, Expand Your Time, and Focus on What Matters Most.
We chatted all about tangible actionable strategies for time audits, time crafting, and how to prioritize what truly matters to us in our day (even as busy working mamas)!
To apply for Nourished, click HERE To connect with Molly, click HERE To connect with Dr. Cassie Holmes, click HERE
055. "Will I Ever Stop Gaining Weight in Perimenopause?" (All about hormones)!
12 Nov 2024
00:59:17
On today's epsiode I am sitting down with Jackie Piasta, a Women's Health Board Certified Nurse Practitioner who specializes in menopause.
In today's episode, here's what we discuss:
How do I know when I'm in perimenopause vs. menopause, and what can I do about it?
Will I ever stop gaining weight?
Will I stop feeling so anxious?
Why do I have so much insomnia and what can I do about it?
To get on the waitlist for Nourished [Molly's 3-Month Nutrition + Lifestyle Group Coaching Program], Click HERE. To connect with Molly, click HERE To connect with Jackie, click HERE
72. You didn't fail intuitive eating, intuitive eating failed you.
24 Apr 2025
00:19:12
In today's solo episode, I'm diving into something I hear time and time again: why intuitive eating doesn't work for weight loss.
I get, and I know that intuitive eating isn't meant for weight loss, but I know a lot of women who have used it an attempt to change their relationship with food, and hope the weight loss comes along the way.
I'm here to dismantle and offer a different perspective on some of their principles.
To connect with Molly, click HERE To subscribe to her weekly FREE Newsletter, click HERE To submit your question for advice from Molly on the show click HERE
054. How to Eat for the Holidays
05 Nov 2024
00:16:08
On today's epsiode I am sitting down solo and talking about how to eat for the holidays!
If you want to enjoy all the goodies during the holidays - the homemade cookies, the cocktails, and the parties, then this episode is absolutely for you.
I teach you exactly how to find your maintenance calories
I teach you how to pick 2-3 non-negotiables to feel good in your body (as soon as today)!
I teach you how to eat to feel amazing during the holidays and not restricted
I am deep diving these topics in my upcoming Masterclass - Merry Maintenance (if you can't make it live you will get the recording)!
To sign up for Merry Maintenance, click HERE To get on the waitlist for Nourished, Click HERE To connect with Molly, click HERE
053. How do I know How Many Calories to Eat?
29 Oct 2024
00:14:04
On today's epsiode I am sitting down solo and answering the age old question: How many calories should I eat for weight loss? I go a bit into the nuance of how it's not all calorie in/calorie out - but we can get pretty close to targets, and then plug and play!
I talk all about what makes up your metabolism, how to find your maintenance calories, and how to plan a intentional deficit for weight + fat loss so you can feel amazing from the inside + out!
To use the Energy Expenditure Calculator, Click HERE! I do recommend switching the BMR formula to Harris-Benedict!
To get on the waitlist for Nourished, Click HERE. To connect with Molly, click HERE
052. How to Meal Prep with Guest Expert Laura [@lolohomekitchen]
22 Oct 2024
00:49:01
On today's episode I am sitting down with my current cohort of Nourished [my 3-month Nutrition + Lifestyle group coaching women] and Laura from @lolohomekitchen to break down meal prep! The episode is a little different as it blends a live bonus coaching call with Q + A, and real actionable strategies to apply to everyday life!
We talk all about having a meal prep system, inventory, organizing your shopping list, easy recipes, and how much protein you actually need to prep depending on your family size!
As the weather turns cooler this fall, I share my soup hacks, meal prep strategies, and how we stay on top of meal prep as a family of 6!
Plus, I share my favorite way to cook once, and eat (mostly) all week that I use with clients, too!
To get on the waitlist for Nourished, Click HERE. To get Molly's weekly emails with tools, strategies, and tips, click HERE To connect with Molly, click HERE To connect with Laura, click HERE
051. Your Simple Guide to Timecrafting [When you feel like you have no time]!
17 Oct 2024
00:18:38
On today's episode I am sitting down solo to tell you all about a method that has changed my life: Timecrafting!
If you find yourself saying, "I don't have the time," this podcast episode is absolutely for you, and has the potential to change your life just as it did mine.
I hope you enjoy this episode and if you do, please leave a review wherever you listen to podcasts! Huge thank you to every person who has left a review - appreciate you!
050. Dr. Diana Hill on Mindful Eating, Body Image, & Identifying + Acting from our Values
15 Aug 2022
00:40:01
This week on The 4Ms with Molly (# 050 ), I teamed up with Dr. Diana Hill & we’re talking all about mindful eating, how to make peace with our body image, and re-imagining weight loss using our Values.
In this episode (# 50 ), we talk about & give you actionable tools for...
Flexible Perfectionism
Identifying your Values & Taking Aligned Action
Self-compassion for when you're learning
Behavioral Activation Theory
How to start working with your hunger & fullness levels
About Dr. Diana Hill
Diana Hill, Ph.D. is a modern psychologist, mom, and co-author of ACT Daily Journal: Get unstuck and live fully with Acceptance and Commitment Therapy. She is the host of the podcast show Your LIfe in Process, blogs for Psychology Today, is on the clinical advisory board of Lightfully Behavioral Health, and is a guest teacher at InsightLA, Mindful Heart Programs, PESI and Praxis CE. Through her online teachings, executive coaching, and private therapy practice Diana encourages clients to let go of unhealthy striving and build psychological flexibility so that they can live more meaningful and fulfilling lives. Diana practices what she preaches in her daily life as a mom of two, homesteader, and yoga teacher. Go to drdianahill.com or her channels on Instagram, Facebook, Twitter, YouTube (@drdianahill) to get tools to build psychological flexibility into your daily life.
💚Modern psychologist, mom, psychological flexibility guide 🌎Strategies for values-rich living (embodied, aligned, content) 📘ACT Daily Journal out now
This week on The 4Ms with Molly (# 047), I teamed up with Kristen Jensen, a Registered Dietitian & we’re talking all about weight loss & PCOS.
In this episode (# 47 ), we give you strategies on
➡️ What is PCOS, and what does it mean? ➡️ How can someone with PCOS successfully lose weight? ➡️ What other lifestyle interventions we can focus on to feel better (spoiler alert: it’s all about nutrition, exercise, and stress management)! ➡️ How to know if you are in a true weight loss plateau? ➡️ Losing weight without tracking
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
046. Anxiety, Mindfulness, and Weight Loss with Katy Bandy
17 Sep 2021
00:28:24
This week on The 4Ms with Molly (# 046 ), I teamed up with Katy Bandy, a licensed therapist, & we discussed some of my favorite topics:
How you can pivot to mindfulness when all you want to do is eat all the doritos, chocolate, and booze
A fancy term called “Dialectical Behavior Therapy” and how you can use it and apply it to your daily weight loss journey
How to start a morning routine so that you’re more productive throughout the day AND shift the morning routine when it’s not working
Why an evening routine is so important for your health and mental game
How to let go of perfectionism, and find middle ground (this applies to life circumstances, weight loss, your job, your family -- everything)!
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
045. On how to stop self-sabotage & lose weight with Dr. Wendy O'Connor
30 Aug 2021
00:43:10
This week on The 4Ms with Molly (# 045 ), I teamed up with Dr. Wendy O' Connor.
➡️ We discussed self-sabotage & how to stop it dead in its tracks.
➡️ We discussed rewriting our limiting beliefs so we can be aligned & live the life we want to.
➡️ We discussed the most powerful thing to do when overcoming self sabotage is to change our relationship to our thoughts.
➡️ We discussed how to write our own positive affirmations (spoiler alert: start with “I am” or “I will” statements).
➡️ We talked all about cultivating new behaviors even when we’ve fallen short 1,000 times by using things like our “why,” choosing to start again (hello growth mindset), getting accountable, and embracing the grit.
➡️ We chatted about why you shouldn’t rely on motivation (and it’s nice while we have it, like icing on the cake, but we can’t rely on it).
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
71. How to Transform Your Relationship with Cravings
17 Apr 2025
00:16:20
On today's episode I am sitting down solo to give you a science-backed tool on how to work with cravings, be with them, and ultimately let them dissipate.
By the end of the episode, you will have a step-by-step framework to start your own cravings journal, and improve how you handle cravings.
To connect with Molly, click HERE To subscribe to her weekly FREE Newsletter, click HERETo submit your question for advice from Molly on the show click HERE
044. How I lost weight this week by applying the 4Ms Principles
28 Aug 2021
00:12:12
This week on The 4Ms with Molly (# 044 ), I'm coming clean about my own personal weight loss struggles, but also giving you tangible, and actionable strategies to get right back to it with my 4Ms Principles.
And guess what, I ended up losing weight this week by applying my own principles.
In this episode (# 044 ), I give you strategies on macros, mindfulness, meditation, and movement.
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
041. On how to shift your mindset from all or nothing to a willingness to try
26 Jul 2021
00:14:06
This week on The 4Ms with Molly (# 041), I am talking all about how you can have a more indulgent weekend, and still get right back to what feels good and empowering without derailing your progress.
In this episode (# 041 ), I give you mindset shift strategies to...
Recognize and become aware of eating for comfort or relief
How to lean into your feelings instead of pushing them away
Why you are ok, and you don't need food or alcohol to make you "better."
Why emotional eating is a cyclical experience
How to develop new habits instead of emotionally eating
Why an attitude of willingness is everything in your journey
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
040. Should you say goodbye to sugar? Interview with Kaitlin Soule, CBT Therapist
19 Jul 2021
00:31:48
This week on The 4Ms with Molly (# 40 ), I teamed up with Kaitlin Soule, a Cognitive Behavioral Therapist who specializes in treating anxiety for women & we’re talking all about:
How to enjoy the sweets in moderation instead of bingeing them?
What is self sabotage, and how can we recognize it?
How to notice the big feelings under our emotional support food and how to feel our way through them instead of eating our way through them!
Why is eating the easy way out of emotions, but in reality makes things harder for ourselves?
Why are some mindfulness tools hard to access in the moment, and what can you do instead?
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
039. Your thoughts matter when you're trying to lose weight
13 Jul 2021
00:11:04
This week on The 4Ms (# 039), I'm talking in quick bites all about self-sabotage.
In this episode (# 039 ), I give you strategies to develop awareness around what self-sabotage + self evaluating thoughts are, how to recognize them, and how to rewrite the story and stay in alignment with yourself to lose weight for good.
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
038. How to use mindfulness tools to lose weight with Bee Creel
05 Jul 2021
00:52:36
This week on The 4Ms (# 038 ), I teamed up with Bee Creel & we’re talking all about limiting beliefs: what they are, and how we can go deeper into a practice of self-love around them to create new beliefs.
We also chatted about how we can come home to ourselves when we are stressed out with actionable tools.
We discussed meditation - how to start, develop, and make your own practice with ten minutes a day.
We did a deep dive into how we can stress less, and how we can improve our sleep
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
This week on The 4Ms with Molly ( episode # 036), I am bringing you a mindfulness meditation tool for eating.
In this episode (# 036), I give you a tool to use to practice mindful eating - with anything you'd like. It could be an apple, watermelon, yogurt, peanut butter cup, cake - whatever you want to work on eating more mindfully.
In this meditation, you’ll use your five basic senses: touch, sight, hearing, smell, and taste. And, you’ll slow down enough to actually taste your food, and get really present with it.
You will get to hone in on where your satisfaction level lies - is it bite four, eight, or ten? This is your own intuitive experience, and you get to decide.
The best part of eating with your senses is that you are slowing down the pace of your eating. When you sit down, feet on the floor, feel grounded, and can give some gratitude towards your food you are coming into the present moment and you are connecting your food and your body in a very meaningful way.
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
035. How to know the difference between physical hunger and heart hunger with Stephanie Morgyn
07 Jun 2021
00:34:37
This week on The 4Ms (#035 ), I teamed up with Stephanie Morgyn & we’re talking all about mindfulness, intuition, and questions to ask ourselves before we take a bite!
In this episode (#035), we give you tools you can use to tune in to your hunger/fullness levels, develop a mindful eating practice, tools we can use when we are stuck in a rumination loop, and how we can teach our kids mindfulness practices (spoiler: she has a great spider man mindfulness tool to use with our little ones!
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
70. Beyond the Scale: All About Your Body Composition w Dr. Nina Crowley
10 Apr 2025
00:43:47
On today's episode I am sitting down with Dr. Nina Crowley from Seca to discuss: body composition, weight management, muscle mass loss (with our without medications), perimenopause and the impacts of body composition, and so much more!
To connect with Molly, click HERE To subscribe to her weekly FREE Newsletter, click HERE To submit your question for advice from Molly on the show click HERE
Are you wondering how to beat your period cravings?
Maybe you don't have to "beat" them. Maybe you have to learn to flow with them (pun was not intended, but here we are), and maybe eating a bit more of food is the answer (depending on which phase of your cycle your in).
On today's episode of The 4Ms with Molly, I'm giving you the low down on the 2 phases of your period, how you can plan to fuel your performance based upon this, and how it directly applies to your nutrition.
Spoiler alert: you need different amounts of calories during different phases of your cycle!
Dr. Kayla Ives is a Pelvic Floor Physical Therapist, local to Omaha, who helps women with pelvic floor training.
In this episode, we’re talking about all things pelvic health - sneezing + peeing, running + peeing + pain with sex, constipation, and more! We dive in, and define what pelvic floor physical therapy is, and who it is for.
We also discuss the four main functions of the pelvic floor: support, stability (part of the core muscles), sphincter, and sexual. While all these are part of the pelvic floor and affect it’s functioning - these can also become dysfunctional.
We discuss what actually happens when you experience incontinence, and how there is essentially a pressure breakdown in the system and your bladder is the weakest link. Furthermore, Dr. Kayla teaches us, “The amount of pressure you create is greater than the amount your body can handle.”
Last but not least - she teaches us why Kegels aren’t enough (who knew)?! She teaches us how our bodies never do a Kegel by themselves, they only work part of the system, most women do them wrong, and most of the time symptoms are not related to the weakness itself.
032. How to Eat for Life
18 May 2021
00:19:20
Get ready for a Q and A Episode - # 032! A new episode dropped this morning for The 4Ms with Molly - Macros, Mindfulness, Meditation, and Movement!
In this week's episode (#032), Dr. Molly Lupo answers your questions!
You do NOT want to miss this episode!
Q and As answered...
How to feed the family with one meal, and have everyone be happy?
Which foods are the best for weight loss?
How to fuel for workouts - when you work out daily?
030. Practical Application for Optimal Nutrition and Fat Loss with EC Synkowski
03 May 2021
00:30:48
This week on The 4Ms (# 030 ), I teamed up with EC Synkowski and we’re talking all about:
- The 800 gram fruits and veggie challenge - what it is, how to do it, and how to put it into practice. - Potatoes, corn, olives, and beans all count in the 800 gram challenge! - Food Sensitivity Tests: her thoughts, why they may not be the most validated or useful test, how our immune system works, and why the food sensitivity tests are really more of a measure of what you've recently eaten, and why they can actually make you develop neuroses around real foods that are likely not the problem. - How to eat enough protein a day, where to start, and how to break it up. - Muscle Mass: when do we start to lose muscle mass and organ capacity? Why we don't need as many calories as we age, why we have to get tighter on our diets as we get older, and why it's important to keep doing the strength based workouts to build muscle as we age. - Habits: Questions to ask yourself to actually get real behavior change, and how to make an impactful difference in your own life? - We answer the question: Should we eat the calories back from our workouts? - Her thoughts on why weight isn't connected with your value as a human being, and why if we believe that fasting blood glucose is a health indicator - the weight is no different.
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
029. Sifting through grief with Claire Bidwell Smith
19 Apr 2021
00:34:27
This week on The 4Ms (# 029 ), I teamed up with Claire Bidwell Smith (grief therapist and author), and we talked about grief + strategies to get you through your hardest days.
In this episode (# 029 ), we talked about...
- Claire's story of losing both of her parents to cancer, her journey into motherhood, her journey through grief, becoming a grief therapist, and authoring three books through it all. - We discussed how grief ebbs and flows throughout all of our lives, and ways to sift through it. - Her journaling techniques, prompts, and where to start with stream of conscious writing. - Her mindfulness practices she uses every day. - How writing letters to loved ones who have passed (or writing a letter to anything you are grieving) can be a healing experience.
This week on The 4Ms (# 028 ), I'm talking all about ending black and white thinking.
- It's letting go of the all or nothing mindset - It's learning how to show up imperfectly and still get results - It's learning how to talk to yourself when you have a "slip up." - It's learning how to catch and redirect your thoughts and feelings so you can tolerate the uncomfortable feelings. - It's learning that your weight, progress, etc. have no correlation on the fact that you will still face uncomfortable emotions, and it's about finding a way to entangle yourself with the emotion instead of trying to willpower your way out of it.
027. Private NY Based Chef Elia talks tips and tricks for meal prep
05 Apr 2021
00:36:07
This week on The 4Ms (#027), I teamed up with Elia from @Feedyoursister & we’re talking all about meal prep made easy!
In this episode (# 027 ), we give you strategies on: - Saving money on groceries - Her favorite quick and easy meals - Her favorite methods to meal prep - Her framework for how she thinks about meal prep
And, so much more!
Looking to sign up for #MoreThanMacros? Click here! Doors close April 8th!
Emily is a busy mama, works two jobs, and came to looking for a sustainable way to lose weight, develop mindfulness practices, and find a more balanced way to live.
We are chatting about where she was at (drive thru coffee every morning, skipping breakfast, etc), what she started incorporating every week to make small, yet, impactful changes to habits and her own patterns with eating, and how she ended up losing the weight - and while that was a perk, what really helped her was diving into the mindfulness practices.
In this episode (# 026 ), we give you strategies for
❇️ Meal Prep ❇️ Her favorite on-the-go snacks ❇️ How she met her protein needs ❇️ How she used journaling as an outlet for difficult emotions instead of eating them ❇️ How she incorporated self-care into her daily routine
And, so much more!
Use the code: SPRING20 to save 20% off More Than Macros Sign up HERE!
025. A smoothie that keeps you satisfied and full
22 Mar 2021
00:35:49
**Want to win a scholarship to #MoreThanMacros and #Plan.Prep.Plate? Click here to enter!
This week on The 4Ms with Molly (# 025), I teamed up with Katie DeSantis, owner of Vitality Bowls& we’re talking all about her favorite smoothie, a framework for a fool-proof way to make a smoothie, juicing vs. smoothies, spring time smoothie flavors, and her favorite pairings with smoothies to keep us satisfied and full!
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
On today's episode I am sitting down solo to give you my best tips and tools around not letting one meal that was slightly more indulgent go into a landslide of meals that don't actually nourish you.
By the end of the episode, you will have science backed tools related to behavior change, how to plan for relapses, and a new insight into urge surfing when a craving comes up!
To connect with Molly, click HERE To subscribe to her weekly FREE Newsletter, click HERE To submit your question for advice from Molly on the show click HERE
024. How not to sabotage yourself when it comes to food
15 Mar 2021
00:13:07
This week on The 4Ms (# 024 ), I'm talking about self-sabotage and emotional eating.
In this episode (#024 ), I give you a tool you can use wherever you are to pause, incorporate identify your triggers, thoughts, and responses while developing a more mindful practice around food.
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
023. How To Manage Motherhood And Owning A Business with Lindsey Raikes
09 Mar 2021
00:31:01
This week on The 4Ms (# 023 ), I teamed up with Lindsey Raikes & we’re talking all about motherhood, what the heck to make for dinner, and owning a business.
In this episode (# 023 ), we discussed how to manage your time as a busy working mom, meal prep, taking care of ourselves, and how owning a business translated to motherhood + the systems and structures Lindsey has in place.
Lindsey starts off by telling me about how she lives by her Outlook calendar! She tells me all appointments, meetings, activities both business and personal go on it. She references at the end of the week for the following week so she can set a game plan going into the week. Even though she has a schedule, life happens and being flexible is important to her. She tries to always keep that in mind. Once she picks up her littles she's offline until they go to bed.
She shares with us her meal prep tips including keeping a "meal starter" items on hand. This of course includes Raikes Beef Co. prepared proteins like pulled beef, chopped brisket and chicken along with soups. They are homemade without added preservatives. A few other staples include cauliflower gnocchi, frozen brown rice and frozen cauliflower rice.
She makes sure to carve out time for herself by getting a pedicure or taking an essential oil Epsom salt bath once her littles go to bed. She feels like something as simple as taking her daily vitamins to keep her healthy can feel like self-care, too. Since the start of COVID she started showering at night, and founds he was saving a lot of time in the morning. Her nightly shower has become her “me” time. She notes that we all know mornings with littles are chaotic, and this has really helped her!
Her favorite recipe is Korean Ground Beef with cauliflower rice. Her favorite book is "Where'd you go Bearnadette?" Her favorite mindfulness activity is taking an Epsom salt bath.
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
021. Whole Food Plant Based Nutrition Made Simple with Cheryl Hoover
23 Feb 2021
00:42:15
Cheryl Hoover lives in Charlotte, North Carolina, is a Mom of 2, a registered pharmacist, Cancer survivor, cook and certified in plant based nutrition.
She believes that the food you eat can either help your body fight disease or contribute to the disease. Her goal is to have you embrace the opportunity you have to nourish your body with every bite.
We discussed what a whole-foods plant based (WFPB) diet is, how to transition to a WFPB diet, how eating a WFPB affects your clarity, and her favorite protein sources.
To start off with, we defined a WFPB diet. A WFPB diet is based on plants and grains that are in their most natural state. In other words a true WFPB diet would allow olives but not olive oil. As it turns out this means that most of your plate will be WFPB because that is where all the nutrients are that we need to be healthy.
We also discussed how to transition to a WFPB diet. Cheryl advised us to take it slow, and set ourselves up for success. She suggests shopping the perimeter of the grocery store, trying a meatless Monday, or just one meatless meal a week. Do the best you can, and know that each day is a new start.
We talked about how a WFPB is void of chemicals and manmade ingredients, and how when you transition to eating more plants you will feel and see all aspects of your health improve including your mental clarity and mood.
Her favorite protein sources are lentils (the red kind), beans, nuts, and seeds.