Explore every episode of the podcast The More Than Weight Loss Podcast with Dr. Molly Lupo

On today's episode I am sitting down with Dr. Amy Beck,  a Clinical Health Psychologist, and we are talking through:

• Navigating GLP-1 medications while rediscovering joy & pleasure beyond food
• How to explore and define your values
• How to align activities with your values
• Why it's important to screen for anxiety, depression, ADHD and more in weight management care
• The transformative question: how do your current symptoms impact your ability to fully show up in your day?

To watch Molly's FREE 45-Minute Masterclass: 3 Science Backed Tools for Sustainable Fat Loss, 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

To connect with Dr. Amy Beck click HERE, advocacy for social connection with other folks living in larger bodies, click HERE, and to explore your values, click HERE

On today's episode I am sitting down with Dr. Basma Faris, an OBGYN and Culinary Medicine Specialist. We talk through:

• The Rotterdam criteria for PCOS diagnosis and why many women go undiagnosed
• How insulin resistance affects energy, cravings, and weight (even if you don't have PCOS)
• Why addressing insulin resistance is key to managing PCOS symptoms
• Practical nutrition strategies: increasing fiber, balancing meals, and working with your body's biology
• The role of Continuous Glucose Monitors in personalizing your approach to food
• Why weight loss isn't the sole focus - improving overall health and quality of life is paramount
• Building a comprehensive care team for hormonal health
• Sleep evaluation and its critical role in PCOS management
  
  To watch Molly's FREE 45-Minute Masterclass: 3 Science Backed Tools for Sustainable Fat Loss, 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
  To connect with Dr. Basma Faris, click HERE
  
  

On today's episode I am sitting down with Dr. Karl Nadolsky and Dr. Saltzman, two board certified endocrinologists. We talk through:

• Understanding cortisol: what it actually is and its essential functions in the body
• The appropriate use and interpretation of cortisol testing
• When cortisol levels are actually concerning vs. normal daily variations
• Clinical signs and symptoms that warrant cortisol testing or endocrinologist referral
• Be cautious about over-testing for cortisol without proper clinical suspicion
• What's really happening when you feel exhausted - why "Adrenal Fatigue" is not a clinical diagnosis
• Supporting healthy cortisol patterns naturally: evidence-based approaches
• Cortisol and its impact on weight loss

To watch Molly's FREE 45-Minute Masterclass: 3 Science Backed Tools for Sustainable Fat Loss, 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

On today's episode I am sitting down with Dr. Daniella Marchetti, a clinical health psychologist specializing in behavioral sleep medicine. 

We talk through:

• The science behind “Tired and Wired”
• The truth about caffeine
• Why you can’t “catch up” on lost sleep
• What actually works for better sleep
• Sleep Supporting Nutrition
  
  

To watch Molly's FREE 45-Minute Masterclass: 3 Science Backed Tools for Sustainable Fat Loss, 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

To connect with Dr. Marchetti, click HERE

On today's episode I am sitting down with Dr. Lauren Colenso-Simple an expert in integrative physiology with a focus on female hormones on muscle adaptation to exercise. She has a background as a personal trainer and group fitness instructor who provides practical experience to complement her scientific expertise.

To watch Molly's FREE 45-Minute Masterclass: 3 Science Backed Tools for Sustainable Fat Loss, 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

To connect with Dr. Lauren Colenso-Simple, click HERE

On today's episode I am sitting down with Amanda Jochum, Registered Dietitan, where we did a Q & A  on the most common nutrition and lifestyle questions we get!

To watch Molly's FREE 45-Minute Masterclass: 3 Science Backed Tools for Sustainable Fat Loss, 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

On today's episode I am sitting down with Melissa Welch - a Home Organizer to give y’all her best tips and tools for decluttering, how to minimize your stuff, establish regular home reset routines, and so much more!

To watch Molly's FREE 45-Minute Masterclass: 3 Science Backed Tools for Sustainable Fat Loss, 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

To connect with Melissa, click HERE, 

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

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

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

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

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

To connect with Nina, click HERE

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

On today's episode I am sitting down solo to give you my best tips and tools for working with your hunger the week prior to your cycle!

By the end of the episode, you will understand the different phases of your cycle, and how they effect your hunger, metabolism, and satiety!

To connect with Molly, click HERE
To submit your question for advice from Molly on the show click HERE
Evidence-Based Article about Cycle & Metabolism

On today's episode I am sitting down solo to give you my best tips and tools for figuring out your protein targets, and then actually hitting them!

By the end of the episode, you will know exactly how to plan for, prep, and hit your protein targets in a balanced way!

To connect with Molly, click HERE
To submit your question for advice from Molly on the show click HERE
To grab the free protein target guide, click HERE

On today's episode I am sitting down with Dr. Francavilla, a Board Certified Family Medicine Physician and a Diplomate of the American Board of Obesity Medicine!

We sat down to go through the current weight management medications - and spoiler alert: it's not all GLP-1s!

To connect with Molly, click HERE
To submit your question for advice from Molly on the show click HERE

To connect with Dr. Francavilla, click HERE
To listen to her podcast, click HERE

On today's episode I am sitting down with Rachel Tieymeyer from Thriving Home - a blog dedicated to freezer meal prep!  If you've never done freezer meal prep (I certainly had not), she breaks down exactly how to do it, keeping it simple, and you can start with something as easy as doubling your taco meat, and freezing - then you have a quick weeknight meal!

To connect with Molly, click HERE
To submit your question for advice from Molly on the show click HERE

To connect with Rachel, click HERE

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

To connect with Erin, click HERE

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

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

To connect with Whitney, click HERE

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

To connect with Jess, click HERE
Resources from The Real Food RDs: 

• 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: )

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

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. 

To connect with Molly, click HERE

To submit your question for advice from Molly on the show click HERE

On today's episode I am sitting down solo to give you my best tips and tools for setting and actually achieving your workout goals.

By the end of the episode, you will have 7+ science-backed ideas on how to set your routine, and how to take action on it.

To connect with Molly, click HERE
To submit your question for advice from Molly on the show click HERE

On ​today's episode​ I am sitting down solo to share the exact components that:

• Make up your metabolism
• How to increase your metabolic rate (aka your calorie burn)
• What to focus on when it comes to nutrition & how you move your body

To connect with Molly, click HERE

Submit your question for advice from Dr. Molly on the show HERE!

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

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

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

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

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

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.

Happier Hour

To connect with Molly, click HERE

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!

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

Connect With Me:
Schedule a free breakthrough session!
@unsinkablemollynp
Facebook Group
Website

Connect with Dr. Diana Hill:
Instagram
Website

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.

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.

Connect With Me:
Schedule a free breakthrough session!
@unsinkablemollynp 

Facebook Group
Website

Connect with Katy:
Instagram
Website

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.

Connect With Me:
Schedule a free breakthrough session!
@unsinkablemollynp
Facebook Group
Website

Connect with Dr. Wendy:
Instagram
Website

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.

Connect With Me:
Schedule a free breakthrough session!
@unsinkablemollynp 

Facebook Group
Website

This week on The 4Ms with Molly (#043 ), I'm talking all about how you can have cake and pizza at your kid's birthday party - and still lose weight. 

In this episode (# 043), I give you strategies on

• Mindfulness
• Mindset
• The inner chatter
• Being present when you eat

To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.

Connect With Me:
Schedule a free breakthrough session!
@unsinkablemollynp 
Facebook Group
Website

This week on The 4Ms with Molly (# 042), I am talking all about strength training with @MelVogel.

In this episode you will learn...

📕 Why less cardio and more strength training may help your overall health & fitness goals

📕 How to find a good balance for fat loss between cardio & strength workouts

📕 Why rest days are important, and how to plan them

📕 How the after (calorie) burn of strength training pays off - and why fat can’t live where muscle grows!

Connect With Me:
Schedule a free breakthrough session!
@unsinkablemollynp 

Facebook Group
Website

Connect with Melissa:
Instagram
Website

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.

Connect With Me:
Schedule a free breakthrough session!
@unsinkablemollynp 

Facebook Group
Website

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.

Connect With Me:
Schedule a free breakthrough session!
@unsinkablemollynp 

Facebook Group
Website

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.

Connect With Me:
Schedule a FREE Breakthrough Session!
@unsinkablemollynp 
Facebook Group
Website

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.

Connect With Me:
@unsinkablemollynp 
Facebook Group
Website

Links Mentioned in the Episode:
Use the code "MOLLY" to access Bee's 31 day meditation series for FREE below
https://vimeo.com/ondemand/meditationchallenge

Connect with Bee!

Instagram: @beeyourhealth
Website

Do low calorie diets really mess up your metabolism?

This week on The 4Ms (#038 ), I teamed up with Angie Asche, Registered dietician & we’re talking all about fat loss.

We're covering topics like:

• Do low calorie diets really mess up your metabolism?
• How do you optimize your metabolism?
• What's the real scoop on collagen -what is it, do we need it, and do you count it as a protein?
• What's your favorite way to find someone's calorie numbers for fat loss?
• Menopause and fat loss - why does it get harder as we get older?

To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.

Connect With Me:
@unsinkablemollynp
Facebook Group
Website

Links Mentioned in the Episode:
Angie's Cookbook

Connect with Angie
Instagram: @eleatnutrition
Website: www.eleatnutrition.com

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.

Connect With Me:
@unsinkablemollynp 
Facebook Group
Website

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.

Connect With Me:
@unsinkablemollynp 
Facebook Group
Website

Links Mentioned in the Episode:
The Everyday Mindfulness Program

Connect with Stephanie:
Instagram
Facebook
Website 
You Tube
Twitter
Pinterest

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!

Connect With Me:
@unsinkablemollynp 
Facebook Group
Website

Links Mentioned in the Episode:
Omni TDEE Calculator

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. 

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?
• How to embrace health and eating for life?

Connect With Me:
@unsinkablemollynp 
Facebook Group
Website