The Unraveled Mama Podcast – Details, episodes & analysis

Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro

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Mama,

Women have been taught for years that the key to weight loss is to eat less and exercise more. And for generations, we’ve followed that advice. But Mama, let me ask you a question; How’s that working for you? Have restrictive diets gotten you to your goals? Has spending hours working out worked? It didn’t work for me! I stuck with it for years and never reached my goals! It took shifting my perspective and eating more food for me to finally lose the baby weight!

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The science behind eating less and moving more to lose weight isn’t wrong, but most women misunderstand it! You should only cut calories if you’re already overeating. But most women who’ve been dieting for years aren’t overeating. They’re undereating.

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If you’ve been trying to follow a 1,200-calorie diet for months or years, then you’re most likely undereating! And if you undereat for too long your body stops losing weight because it needs the nutrients!

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However, what do women usually do when their weight plateaus? They dig in deeper, cut more calories, or do extra workouts to be in a bigger calorie deficit.

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The problem is that you’re just creating more stress on your body, so it stores even more fat!

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It’s a vicious cycle! But the best way to break it is to understand where you’re at in your nutrition and then decide if it’s time to increase your food intake to repair your metabolism.

Some signs of undereating are easy to spot. You’ll probably feel tired. You may experience hair loss and your skin may begin to wrinkle or look duller as you deplete collagen. Undereating can be the source of low energy, brain fog and headaches.

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Other symptoms of undereating are less visible. When your body is starved for fuel, it starts to break down muscle and organ tissue. Your immune system becomes weaker, so you’re more likely to become sick. You may also develop osteoporosis or anemia. It can even affect your mood!

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As we’ve already talked about, your weight might plateau or you might start gaining weight. Your metabolism has slowed down to conserve energy and undereating is actually having the opposite effect that you want.

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You really should only diet, or eat in a calorie deficit, for a few months at a time. If you’ve been dieting for more than 3 months that could be a big reason you’re struggling to lose any more weight. To kickstart your metabolism again, you’re going to need to slowly increase your calorie intake.

It’s not as easy as it sounds to eat more food. A lot of times we swing so far into undereating that we end up overcorrecting when it comes time to increase our food. But the key to losing weight while eating more is to live between the two extremes.

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The best thing you can do to live a healthier life is to invest in nutrition education. When you start to understand how your body processes food and what balance looks like for yourself it changes everything! Inside my Macros Made Easy Program, I teach busy mamas exactly how to do this! If you want a detailed plan designed just for you, check out my program.

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For now, I’m going to give you a few easy tips to start increasing your food that won’t make you put on fat in the process.

Food accountability is the most important part of a healthy lifestyle. The best way to be accountable for your food choices is to start tracking what you eat every day.

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I always advise my clients to track their normal eating patterns for a week before they try to make any adjustments. Doing this will help you to make changes that keep you from gaining weight. But if you try to “be good” instead of accountable for your current choices, then you’ll end up skewing your data and messing up your results.

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Instead of hiding your late-night cookies and ice cream, own it! Once you start seeing what you’re eating, or not eating, you can decide if it’s serving you or hurting you.

Protein is one of the most satiating macros. It will keep you fuller longer and it plays a role in literally every part of our bodies, including the production of new cells. Our bodies need so much more protein than we give them!

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Include protein in each meal and snack. If you need high-protein ideas check out my guide on High-Protein foods to have on hand. I share some of my family’s favorite protein foods in that post! It’s seriously gold!

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Keeping quick and easy sources of protein on hand will make upping your protein so much easier!

Some people like to eat a lot and some people don’t like a big meal. You need to know which kind of person you are so that you can figure out how to get the nutrients you need without feeling deprived or like you’re eating all day.

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If you are a volume eater (you like a lot of food on your plate) you can eat fewer, bigger meals. This usually means eating lower-calorie foods so you can have more of them. For example, if you’re eating a burrito bowl you’ll want it to fill your whole plate. So you could add a lot of lettuce and chicken, but then go lighter on higher calorie foods like rice, guacamole, cheese, etc. You’ll still get the feeling that you’re eating a lot because you filled the plate with lower-calorie foods.

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However, if you don’t enjoy eating a lot of food you can eat higher-calorie foods. Taking the same burrito bowl example, you could load up on rice, chicken, guac and cheese but have a smaller portion of it. That way you’re getting all the calories you need in but you don’t have to stuff yourself.

Carbs and fat are always made out to be the villains, but they aren’t! Carbs and fat play essential roles in a healthy diet. And they aren’t going to make you fat as long as you eat them responsibly!

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Carbs are your body’s first source of energy. You need them to power your brain and give you the energy to get up off the couch, so don’t avoid them! Whole foods are the best place to start if you’ve avoided carbs for a while. But you can have a slice of bread or a bowl of pasta without gaining weight! Again, it comes back to being accountable for your carbs!

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The same goes for fat. Women need fat to sustain healthy hormones and to lock moisture into our hair, skin and nails. Fat doesn’t make you fat, but it’s best to shoot for more nutritious forms of fat. Avocados, nuts, seeds, cheese and dark chocolate are all great sources of fat!

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Mama, if you’ve lived with the idea that less food equals less weight, but you aren’t seeing the results you want, then it’s time to change your perspective. Because you can eat more and lose weight. I can help guide you through that process because I know it can be scary.

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I can’t tell you how many times I’ve stunned my clients by increasing their carbs and having them drop weight that’s been stuck for years! It always starts with apprehension and turns into excitement as they add things like bagels, pasta or even just a slice of bread back into their diets!

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If you want to learn how to eat more and lose weight then let’s talk. Schedule a healthy mama blueprint call with me to see how I can help you lose weight and rebalance your diet.

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Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mama,

After I had my three kiddos, I set a goal, like most postpartum mamas, to get my body back. It was a long journey, but not only did I get my body back, but I also pushed it further than I ever had before. I even competed in a body-building competition and was told countless times how amazing I looked. The problem was that underneath it all, I still wasn’t happy with my body.

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For generations, women have been unhappy with their bodies. It doesn’t matter if we’re skinny or fat, we’re constantly told that our bodies aren’t good enough. And we repeat that back to ourselves. No matter how much weight we lose, or how skinny we look, it’s never enough.

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And it took me losing a ton of weight, constantly pushing myself in the gym, and tracking every gram of food that I put in my mouth before I realized that being healthy isn’t about the food. It’s not about the gym. It’s not about being skinny. It’s not about the number on the scale.

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Women are frustrated with themselves and with diet culture because they don’t realize that being healthy is about happiness. It’s about how we look at ourselves and how we talk about ourselves. And no number on the scale can give us that.

When I was preparing for my body-building competition, I was meticulous about what I ate and how much time I spent in the gym.

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And from the outside everyone assumed I was the healthiest I had ever been. I was super ripped. I had an amazing six-pack. I had big, lean biceps. I looked like I had it all, but I was probably the most unhealthy that I had ever been.

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I was so consumed by my food and workouts that it led to really unhealthy behaviors. I would have huge binge sessions, where I’d spend $100+ on fast food, eat it all and then hide the wrappers so no one would know.

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After the competition, I was supposed to start working my way up into eating more food, but I didn’t want to because I was so focused on how I looked. I couldn’t give up the abs I’d worked so hard for. I needed them to prove that I was good enough. That I was strong enough. That I deserved to be in the weight loss industry at all.

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When I started dodging calls and texts from my coach because I didn’t want her to know what I was going through, it hit me that I was headed down a dangerous path.

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Maybe you haven’t been through a body-building competition, but I bet you can still relate to my story.

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Maybe you’ve set a goal to lose weight, but it was hard and when things got too hard, you went to food to make yourself feel better. But you didn’t tell anyone. You hid the evidence so no one could be disappointed in you.

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Maybe you dodged the question from your family or friends about how your diet was going.

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Traditional diets focus so much on food and exercise. They tell us that we have to burn more and more calories so that we can lose weight. And we keep trying and keep trying, but it’s not working!

It’s not working because that’s not what it takes to be healthy.

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That’s not even helpful advice if you want to be thinner!

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Your body has one main focus: to keep you alive.

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It doesn’t care if you want to weigh 135 pounds. If it feels like it’s not safe it will hold onto every ounce of food you give it to sustain life. And if you’ve been dieting for years, then cutting calories isn’t going to do it anymore.

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Your body needs to know that it’s safe and you can show it that it’s safe by giving it a consistent amount of food.

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That might mean moving out of a calorie deficit. That might mean not restricting during the week and binging on the weekends. I don’t know what that means for you, yet.

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But I do know how to help get you and your body out of stress mode and into safe mode so that you can eat more, and still lose weight.

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There’s a way to balance your food so that your body recognizes that it’s safe to start burning fat again. And I want to help you with that because it’s a really important part of your health, but it’s only half of the solution to weight loss.

It took me a while after my body-building competition to realize that even though my abs were awesome, they didn’t define my worth and I was just as good of a person with or without them.

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This realization didn’t happen overnight. It came through a lot of mindset work.

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When I dove into weight loss, I thought if I just found the right diet I could do it. With my athletic background, that was true. I knew how to push myself to achieve success. But even when I hit the perfect physique or the number on the scale I’d been pursuing for years, I discovered that’s not what I was actually looking for.

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I was looking for acceptance and love from myself. But that doesn’t come through dieting or even reaching a goal.

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Self-love and acceptance come from changing how you think and feel about yourself along the way - not just when you get there.

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When I added in mindset work it unlocked the results I was looking for!

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I’m no longer at the same weight, muscle mass or fat percentage as I was when I was body building, but I’m so much happier.

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Instead of fighting my body for a number on the scale, I know what weight feels good for me. If I want to shed a few pounds, for a trip or a photoshoot, I have strategies to help me to do that.

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And I have strategies that help me process days where the scale goes up a little (like when I’m leading up to my period, or on a day I over ate a little bit.)

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But having the knowledge and mindset tools I teach inside my Macros Made Easy Program, helps me remember what’s most important to me, me! And it’s not a number on the scale.

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Mama, if you’ve been on a weight loss journey and you feel like no matter what you do, you’ll never reach your goals or feel comfortable in your skin, then I want you to reevaluate your goals. Is the number on the scale the most important thing or is loving yourself more important to you?

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If loving yourself is your true goal, then we need to work on your mindset while helping you develop healthy eating habits. I offer a free Healthy Mama Blueprint call to anyone who wants to learn how to combine macros and mindset to achieve their goals, and I think it would be a good fit for you. Schedule a call if you want to love yourself more, eat more and still lose weight!Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mama,

I cannot even begin to tell you how many women I have seen on Instagram, just this week, posting a picture of a salad and saying “I’m going to start eating healthy, we’ll see how long it lasts” and I remember saying the same thing. I would crush it for a week or two but then something would inevitably throw me off my healthy eating plans.

I would feel stressed out and run to the pantry to grab the Oreos. I would go to a birthday party and have a few cupcakes. After a great week of healthy eating, I would tell myself, “I deserve to indulge this weekend.” and I’d eat all the things I’d been craving all week.

Whatever the situation was, the next day I would hop on the scale and be so disappointed with the number that I saw and I’d tell myself that I had failed again. I would give up on healthy eating and just go back to my old habits of eating whatever sounded good or whatever my emotions dictated.

I was so frustrated with that cycle but I didn’t know why it was happening or how to break it.

It took me a few years, but I finally realized that I was actually sabotaging myself when I used food as a comfort or reward. Once I made that connection, I was finally able to break the cycle!

You can break that cycle too, once you realize why you’re sabotaging yourself, how you’re sabotaging yourself and what to do instead. Having this level of awareness may just be the thing that helps you break through the diet walls and helps you live the healthy life of your dreams.

In this podcast we will talk about how to do just that!

If you need help working through self-sabotage, then my Macros Made Easy program is the perfect fit! In Macros Made Easy, you’ll learn what you need to eat to be healthy, and how to change your thinking so that you can stick to your goals.

Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mama!

In our culture, we use food as a reward for just about everything! If the kids get good grades we take them out to dinner. When we celebrate a birthday we eat cake and ice cream. When we make it through a week of healthy eating we reward ourselves by eating whatever we want on the weekends. It is so ingrained in us to use food as a reward that we can’t think of any other way to celebrate! However, changing this one habit can make a huge difference in your health and weight loss goals.

I see a lot of women who fall into the weight loss, weight gain cycle because they use food (or alcohol) as a reward of their “good” or healthy behavior. The way to get out of this cycle is to break free from the notion that food is a reward. There are so many ways we can reward ourselves that don’t have a single thing to do with food.

You can stop this habit not only for yourself but for your family too! I’m going to show you just how to do that!

Today we will learn how to...
Unlearn the habit of using food as a reward
Find out what looks like a non-food reward for you?
Implement this in your family

If you wish to read the full blog you can do this here! https://www.kmoremacro.com/blog/2021/4/20/break-the-weight-loss-weight-gain-cycle-today-by-creating-a-non-food-reward-system-for-you-and-your-family

If you need help changing your food reward system for yourself or your family, then let’s chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mama,

I know you’ve tried and tried and tried to lose weight. You’ve done every diet available. You’ve stopped eating the food you love. You’ve even shelled out cash for the quick fixes because you were so desperate to feel good about yourself again! But did it occur to you that the reason you can’t lose the weight is that you’re too busy helping everyone around you?

Seriously! Your selfless attitude could be the thing that’s holding you back from reaching your weight loss goals! If you always put your kids, your husband, the neighbor’s needs ahead of your own, then you’ll never have time to do what you need.

Notice I said need, not want. Your health, physical and mental, are the most important things not only for you but for your family! When you take time to care for yourself, then you set the whole family up for success!

As a busy mom myself, I understand that this is easier said than done, so I want to give you three ways to be more selfish so that you can not only achieve your weight loss goals but also be a better mom/wife/sister/daughter/friend/worker or whatever title you hold!

Let me give you three ways to start putting your name down first!

If you feel like you need someone to cheer you on and help you create a system that will help you live the healthy life of your dreams, then let’s chat! I can be that person.Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mama!

Meal plans are a popular idea for weight loss and I can totally understand why! When you’re changing your eating habits you want ideas of new healthy foods and you want them to taste good, so a meal plan should fill both of those needs, right? It makes sense logically, but meal plans don’t actually work for long-term health and weight loss. Which is why I never use them with my clients.

Meal plans sound amazing, but when it comes down to it, people don’t stick to a meal plan! They might follow it for a few weeks, but then it’s too hard to make a new extravagant meal every night, or you can’t stand the food in the meal plan! So what do you do? You go right back to your old habits and you give up.

Let me show you how to step into your power and your nutrition... Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mama!

We’re ending the first quarter of 2021, and I want you to take a few minutes to look back over the last three months and evaluate if you’re closer to your goals than you were when you started. Losing weight and being healthier isn’t a sprint, it’s a marathon and sometimes, when you’re in the middle of that marathon it can feel like you’ll never make it to the end. Sometimes, the best thing to do when you’re feeling exhausted is to take stock of what is actually going on.

There is a method that I like to use in my own life, and with my kids and their goals, called the compliment sandwich. The compliment sandwich will help you evaluate what areas you’re succeeding in and what areas might need more work.

When we take some time to reflect on what’s working and what isn’t we can actually make changes and redirect ourselves towards success. Before we start Q2, take some time to ask yourself these questions!

If you need help in any of these areas, then let’s work together! My Macros Made Easy program focuses on building the physical habits along with the mental strength to finally achieve the healthy life of your dreams!

Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mamas!

I have the most amazing doctor Dr. Kris has saved my sanity and my world more than once! She not only listens but she is an action taker and her action has always set my path in a direction of health and healing!

Sometimes we don't have a Dr. Wallace In our lives and we have to go to the everyday doctor or a new doctor or one we aren't sure can really help us "feel better."

I wanted Dr. Wallace to help us understand how to advocate and ask for what we need!

I had a current client go and get bloodwork done and she thought the doc was checking for the things that would lead to answers and help her to feel better.

The doc came back and said you are good and she knew she didn't feel good. I sent her bloodwork to Dr. Wallace and Dr. Wallce was like, "UMMM he didn't do the testing she asked him to do!"

My client had no idea. What she did know was that she was not feeling well!

This video is GOLD Dr. Wallace teaches us how to ask for what we need and how to advocate for ourselves so we can FEEL OUR BEST.

That's all any of us ever want right?!

You can feel good and you don't stop till you do!

BOOM

MUCH love my friends!

If you are ready to start feeling better we can do that with our food! Let's talk about your goal and how we can work together to reach them! Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Hey Mama!

I talk a lot about macronutrients and making sure that you’re eating the right levels for your body, but micronutrients also play a significant role in weight loss and overall health. There are so many micronutrients that deserve attention, but I want to talk about just three that I have found extremely helpful for my clients: Vitamin D, Magnesium and Omega 3s.

Each of these micronutrients can be found in food, but in most cases, our food isn’t holding as many micronutrients in it which is why we need to supplement it. I am an advocate of getting as many nutrients as we can from food but I also think that if we can’t get it from food, it’s absolutely OK to use supplements.

That being said, you should always talk with a doctor before starting any supplements. I like to have blood panels done to make sure that I know what’s going on in my body. There are a lot of physical indicators that can point us toward supplements, but a blood panel is the best way to actually know what you need!

If you’re ready to take a closer look at your nutrition and make sure your food is working for you, then let’s chat! I can help you discover a world of food freedom where you eat what you love, get the nutrients your body is craving and still lose weight!

Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources