You don’t need another macro calculator. You need to get honest about why you keep hitting the gas and the brakes at the same time.

In this episode, we’re diving into the real reason you self-sabotage... even when you know better. From identity conflict to change fatigue, we’re unpacking what’s happening beneath the surface when you keep starting over, burning out, or ghosting your own goals.

This isn’t about discipline. It’s about identity, safety, and taking ownership, without the burnout.

You’ll walk away feeling seen, called out (in the best way), and finally clear on how to stop being the thing standing in your own way.

What we cover:

• Why self-sabotage is actually self-protection

• How your identity is keeping you stuck

• Why you’re tired of starting over—and what to do instead

• What it really takes to stop spiraling and start showing up

Ready to break the cycle? Hit play.

FREEBIES & COACHING

5 Habits to Make Fat Loss Easy AF: https://ahubnutrition.myflodesk.com/fatlosseasyaf?fbclid=PAZXh0bgNhZW0CMTEAAac88iLbmj4-2FVlGWziCDZYJQM2FLA9nduEq1jDytkOqJRGKCeiZtuYs5AMNw_aem_O0JQqD5dq5fkJdOiIfUlBA

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IG: https://www.instagram.com/thewellnessdiariespodcast/

Welcome to Fat Loss University — a 5-part podcast series where I break down what it actually  takes to lose fat in a way that’s sustainable, realistic, and built for your real life… not just your highlight reel weeks.

You’ve made it through the series. You’ve got the habits, the mindset, the tools. But now you’re at the crossroads — do you keep trying to figure this out alone, or is it time to get support?

In this final episode, I help you assess whether you need a coach (and what coaching actually is), or if you’re ready to run with this on your own. You’ll walk away with clarity on what’s keeping you stuck, what support could unlock for you, and what your next move should be based on your goals — not your pride. ;)

FREEBIES & COACHING

5 Habits to Make Fat Loss Easy AF: https://ahubnutrition.myflodesk.com/fatlosseasyaf?fbclid=PAZXh0bgNhZW0CMTEAAac88iLbmj4-2FVlGWziCDZYJQM2FLA9nduEq1jDytkOqJRGKCeiZtuYs5AMNw_aem_O0JQqD5dq5fkJdOiIfUlBA

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IG: https://www.instagram.com/ashleighmariehubbard/ 
IG: https://www.instagram.com/ahubnutrition/ 
IG: https://www.instagram.com/thewellnessdiariespodcast/

In this episode of the Wellness Diaries podcast, host Ashleigh Hubbard shares her personal journey and insights on navigating nutrition and mindset during the holiday season. 

She discusses three practices she has decided to abandon: tracking macros or bringing her own food to events, over-exercising to burn calories, and under-eating to save calories for holiday meals. 

Ashleigh emphasizes the importance of enjoying the holidays without stress or guilt related to food, focusing instead on connection and being present with loved ones. She encourages listeners to adopt a healthier, more compassionate approach to eating during the festive season.

Things discussed: 

• Personal experiences with nutrition and mindset during the holiday season
• Abandoning the practice of tracking macros or bringing personal food to gatherings
• The impact of food restrictions on enjoyment and connection during holidays
• Avoiding over-exercising as a means to compensate for holiday meals
• The importance of viewing exercise as a source of joy rather than a punishment
• The negative effects of under-eating to save calories for holiday meals
• Maintaining balanced meals throughout the day for better energy and mood
• Emphasizing connection and presence with loved ones over food focus
• Encouraging self-compassion and reflection on eating habits during the holidays
• Creating a positive and fulfilling holiday atmosphere by prioritizing relationships over strict dietary rules

Book a consult call: https://calendly.com/ahubnutrition/strategycall?month=2024-11

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Overcome Emotional Eating Guide: https://ahubnutrition.myflodesk.com/x9y29daqts?fbclid=IwZXh0bgNhZW0CMTEAAR1X6TbHltyHFKymLHwwfzSxbdntKn8Y-1YnneKO0daE_Wbwdbr_RN8wCWk_aem_1_7btfhpIlESNQUmM6gNtw

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IG: https://www.instagram.com/ashleighmariehubbard/ 
IG: https://www.instagram.com/ahubnutrition/ 
IG: https://www.instagram.com/thewellnessdiariespodcast/

In this episode of the "Wellness Diaries" podcast, host Ashleigh Hubbard, a seasoned nutrition and health coach, delves into the complexities of implementing basic health principles. 

Despite their simplicity, habits like balanced eating, regular exercise, adequate sleep, and hydration can be challenging due to life's stressors and emotional factors. Ashleigh emphasizes the significant role of emotions in health choices and the importance of coaching in navigating these challenges. She advocates for sustainable habits over perfection and highlights the need for personalized strategies. The episode underscores the emotional and behavioral aspects of health and the value of supportive coaching.

Things discussed:

• The complexities of implementing basic nutrition and health principles.
• The emotional impact on health choices and behaviors.
• Challenges posed by life's stressors and busy lifestyles.
• The role of coaching in navigating health and nutrition challenges.
• The importance of self-reflection and understanding personal behaviors.
• Addressing limiting beliefs and negative self-talk.
• The focus on sustainability over perfection in health habits.
• The uniqueness of individual health journeys and avoiding comparisons.
• Strategies for developing personalized health plans.
• Encouragement to seek support and community in health and wellness journeys.

Book a consult call: https://calendly.com/ahubnutrition/strategycall?month=2024-11

FREEBIES & COACHING

Overcome Emotional Eating Guide: https://ahubnutrition.myflodesk.com/x9y29daqts?fbclid=IwZXh0bgNhZW0CMTEAAR1X6TbHltyHFKymLHwwfzSxbdntKn8Y-1YnneKO0daE_Wbwdbr_RN8wCWk_aem_1_7btfhpIlESNQUmM6gNtw

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IG: https://www.instagram.com/ashleighmariehubbard/ 
IG: https://www.instagram.com/ahubnutrition/ 
IG: https://www.instagram.com/thewellnessdiariespodcast/

In this episode of the Wellness Diaries podcast, host Ashleigh Hubbard speaks with Livia Sara, an autism eating disorder recovery coach and founder of Liv Label Free. Olivia shares her personal journey, discussing her upbringing, struggles with an eating disorder, and eventual realization of being autistic. 

The conversation delves into the complexities of eating disorders in neurodivergent individuals, challenging stereotypes and stigmas. Livia emphasizes the importance of understanding individual needs and the role of lived experience in recovery. The episode offers valuable insights into navigating eating disorders and autism, advocating for a compassionate, individualized approach to healing.

Things we touch on:

• Intersection of autism and eating disorders
• Personal experiences with eating disorders and autism
• Challenges of understanding eating disorders in neurodivergent individuals
• The role of lived experience in recovery
• Impact of upbringing on relationship with food
• Sensory experiences and their influence on eating behaviors
• Importance of identity in the context of eating disorders
• The concept of intention behind eating behaviors
• Reframing limiting beliefs and self-perception
• Strategies for coping with sensory overload during recovery

Book a consult call: https://calendly.com/ahubnutrition/strategycall?month=2024-11

Livia IG: https://www.instagram.com/livlabelfree/

FREEBIES & COACHING

Overcome Emotional Eating Guide: https://ahubnutrition.myflodesk.com/x9y29daqts?fbclid=IwZXh0bgNhZW0CMTEAAR1X6TbHltyHFKymLHwwfzSxbdntKn8Y-1YnneKO0daE_Wbwdbr_RN8wCWk_aem_1_7btfhpIlESNQUmM6gNtw

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IG: https://www.instagram.com/ashleighmariehubbard/ 
IG: https://www.instagram.com/ahubnutrition/ 
IG: https://www.instagram.com/thewellnessdiariespodcast/

In this episode of the "Wellness Diaries" podcast, host Ashleigh Hubbard explores the concept of building true confidence, emphasizing that it is not derived from physical appearance or weight. Drawing from her nearly ten years of experience as a nutrition coach, Ashleigh highlights the importance of behaviors, habits, and self-trust. 

She addresses common misconceptions about weight loss and confidence, encouraging listeners to focus on positive behavior changes. Through personal anecdotes and professional insights, Ashleigh underscores the significance of mindful eating, body image, and overall wellness in cultivating genuine self-confidence.

Things I touch on:

• Building confidence through behaviors and habits rather than physical appearance or weight.
• The role of self-trust in developing true confidence.
• Importance of mindful eating and body image in overall wellness.
• Common misconceptions about weight loss and its relationship to confidence.
• Encouragement to focus on positive behavior changes instead of solely on weight loss.
• The significance of consistent exercise, balanced nutrition, self-care, and adequate sleep.
• Detrimental effects of scale obsession and the importance of focusing on overall well-being.
• Personal experiences related to body image and self-esteem.
• The journey to confidence as a holistic approach to health and well-being.
• Promotion of coaching services aimed at fostering lasting confidence and wellness.

Book a consult call: https://calendly.com/ahubnutrition/strategycall?month=2024-11

FREEBIES & COACHING

Overcome Emotional Eating Guide: https://ahubnutrition.myflodesk.com/x9y29daqts?fbclid=IwZXh0bgNhZW0CMTEAAR1X6TbHltyHFKymLHwwfzSxbdntKn8Y-1YnneKO0daE_Wbwdbr_RN8wCWk_aem_1_7btfhpIlESNQUmM6gNtw

No Brainer Fat Loss Checklist: https://ahubnutrition.myflodesk.com/fatlosschecklist

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IG: https://www.instagram.com/ashleighmariehubbard/ 
IG: https://www.instagram.com/ahubnutrition/ 
IG: https://www.instagram.com/thewellnessdiariespodcast/

In this episode of the Wellness Diaries podcast, I talk about how to transition away from macro tracking, a common practice for weight loss and performance goals. I address the fears associated with stopping macro tracking and emphasizes the importance of "intentional eating." 

I offer practical steps for easing into a more mindful approach to eating, such as focusing on portion awareness, practicing mindful eating, and gradually reducing reliance on food scales. I encourage listeners to connect food choices with personal goals and values, ensuring a sustainable and enjoyable relationship with food.

Things discussed:

• Transitioning out of macro tracking
• Common fears associated with stopping macro tracking
• Importance of gradual transition from strict tracking methods
• Concept of "intentional eating"
• Practical steps for easing into a new eating approach
• Focus on portion awareness and mindful eating
• Reducing reliance on food scales
• Checking in with hunger and fullness levels
• Slowing down during meals to prevent overeating
• Connecting food choices to personal goals and values

FREEBIES & COACHING

Overcome Emotional Eating Guide: https://ahubnutrition.myflodesk.com/x9y29daqts?fbclid=IwZXh0bgNhZW0CMTEAAR1X6TbHltyHFKymLHwwfzSxbdntKn8Y-1YnneKO0daE_Wbwdbr_RN8wCWk_aem_1_7btfhpIlESNQUmM6gNtw

No Brainer Fat Loss Checklist: https://ahubnutrition.myflodesk.com/fatlosschecklist

1:1 Coaching Application: https://www.ahubnutrition.com/coachingapplication

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IG: https://www.instagram.com/ashleighmariehubbard/ 
IG: https://www.instagram.com/ahubnutrition/ 
IG: https://www.instagram.com/thewellnessdiariespodcast/

In this episode of the Wellness Diaries podcast, I talk about my unique one-on-one coaching program. I highlight the common frustrations with traditional coaching methods, such as restrictive diets, one-size-fits-all plans, and an overemphasis on supplements. I critique these approaches for their lack of sustainability and education. 

I then explain my individualized coaching philosophy, which focuses on education, emotional regulation, and fostering a positive relationship with food. I reassure listeners that lasting change is possible and invite you to consider my coaching program for achieving long-term health and wellness goals.

Things I touch on:

• Overview of one-on-one coaching program
• Differences between individualized coaching and traditional coaching methods
• Common frustrations with past coaching and diet programs
• Shortcomings of traditional programs, including restrictive diets and one-size-fits-all plans
• Critique of the overemphasis on supplements and quick-fix solutions
• Importance of education and support in coaching for long-term success
• Focus on emotional regulation and mindset in relation to eating behaviors
• Promotion of a balanced approach to food and building a positive relationship with it
• Encouragement for listeners to set realistic expectations for change

FREEBIES & COACHING

Overcome Emotional Eating Guide: https://ahubnutrition.myflodesk.com/x9y29daqts?fbclid=IwZXh0bgNhZW0CMTEAAR1X6TbHltyHFKymLHwwfzSxbdntKn8Y-1YnneKO0daE_Wbwdbr_RN8wCWk_aem_1_7btfhpIlESNQUmM6gNtw

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IG: https://www.instagram.com/ashleighmariehubbard/ 
IG: https://www.instagram.com/ahubnutrition/ 
IG: https://www.instagram.com/thewellnessdiariespodcast/

In this episode of the Wellness Diaries podcast, I talk about the significant transitions of perimenopause and menopause. I discuss the hormonal changes and symptoms women experience, aiming to dispel misconceptions and empower listeners. I emphasize that women have control over their health and well-being during these stages. 

I offer practical advice on managing symptoms, maintaining a healthy lifestyle, and addressing emotional eating. By focusing on nutrition, exercise, sleep, and stress management, I encourage you to navigate these changes with confidence and resilience.

Things I touch on:

• Definition and explanation of perimenopause and menopause
• Hormonal changes and their impact on women's health
• Common symptoms associated with perimenopause and menopause
• Misconceptions and negative media portrayals of this life stage
• The relationship between hormonal changes and weight gain
• Factors contributing to weight gain during this transition
• Strategies for managing symptoms and maintaining a healthy lifestyle
• Importance of nutrition and exercise, particularly strength training
• Significance of sleep hygiene and stress management techniques
• Encouragement for women to take control of their health and well-being during this transition

FREEBIES & COACHING

Overcome Emotional Eating Guide: https://ahubnutrition.myflodesk.com/x9y29daqts?fbclid=IwZXh0bgNhZW0CMTEAAR1X6TbHltyHFKymLHwwfzSxbdntKn8Y-1YnneKO0daE_Wbwdbr_RN8wCWk_aem_1_7btfhpIlESNQUmM6gNtw

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IG: https://www.instagram.com/ahubnutrition/ 
IG: https://www.instagram.com/thewellnessdiariespodcast/

In this episode of the Wellness Diaries podcast, I discuss a client's successful journey in overcoming emotional eating. 

Emotional eating is common but can hinder health and weight loss goals. I share my coaching strategies, which include emotional regulation, planning balanced meals, avoiding food restrictions, and journaling. These methods helped my client manage emotional eating without calorie counting, leading to weight loss. 

Things I touch on:

• Emotional eating as a common behavior and its triggers (stress, boredom, celebration).
• The impact of emotional eating on health and weight loss goals.
• The importance of addressing root causes of emotional eating rather than calorie counting.
• Strategies for emotional regulation and understanding emotions related to food choices.
• Planning well-rounded meals to ensure balanced nutrition.
• The negative effects of food restriction and the importance of making intentional food choices.
• The role of journaling in reflecting on emotions and eating patterns.
• Accessibility of strategies for managing emotional eating for anyone.
• The effectiveness of non-traditional methods over tracking calories or macros.

FREEBIES & COACHING

Overcome Emotional Eating Guide: https://ahubnutrition.myflodesk.com/x9y29daqts?fbclid=IwZXh0bgNhZW0CMTEAAR1X6TbHltyHFKymLHwwfzSxbdntKn8Y-1YnneKO0daE_Wbwdbr_RN8wCWk_aem_1_7btfhpIlESNQUmM6gNtw

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IG: https://www.instagram.com/thewellnessdiariespodcast/

In this episode of the Wellness Diaries podcast, I’m talking about SUGAR. I clarify that sugar alone does not cause weight gain; rather, it’s the excess calorie intake that leads to weight issues. I explains the concept of energy balance and distinguishes between natural and added sugars. 

I highlight the psychological pitfalls of restrictive diets and advocates for moderation instead of an all-or-nothing approach. Using a client example, I illustrate the importance of a balanced diet that includes occasional sugary treats, promoting a healthier relationship with food.

Topics discussed:

• Negative reputation of sugar in society
• Relationship between sugar, calories, and weight gain
• Concept of energy balance in weight management
• Distinction between added sugars and natural sugars
• Challenges of overeating processed sugary foods
• Psychological implications of sugar restriction
• Importance of moderation over an all-or-nothing mindset
• Role of food quality versus quantity in nutrition
• Guidelines for sugar intake and overall dietary patterns
• Emphasis on a balanced approach to nutrition and well-being

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Overcome Emotional Eating Guide: https://ahubnutrition.myflodesk.com/x9y29daqts?fbclid=IwZXh0bgNhZW0CMTEAAR1X6TbHltyHFKymLHwwfzSxbdntKn8Y-1YnneKO0daE_Wbwdbr_RN8wCWk_aem_1_7btfhpIlESNQUmM6gNtw

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IG: https://www.instagram.com/ashleighmariehubbard/ 
IG: https://www.instagram.com/ahubnutrition/ 
IG: https://www.instagram.com/thewellnessdiariespodcast/

In this episode of the Wellness Diaries podcast, I chat with Rusty Meier, a fitness coach known as the "Miss Frizzle of Fitness" on Instagram. Rusty shares her journey from athlete to coach, discussing her struggles with body image and an eating disorder.

Emphasizing that fitness is more than fat loss, Rusty highlights the importance of self-belief and consistent personal commitment. The episode goes into the psychological aspects of fitness, the significance of finding personal motivation, and the need for sustainable practices. Rusty also shares her daily routines for personal growth, including reading, journaling, and meditation.

Topics discussed:

• Rusty Meyer's personal journey in fitness and her transition from athlete to coach.
• Struggles with body image and eating disorders.
• The importance of fitness beyond fat loss, focusing on self-belief and confidence.
• Psychological aspects of fitness and the impact of mindset on personal growth.
• The significance of self-awareness and intentionality in fitness practices.
• The interconnectedness of physical, physiological, and psychological health.
• The role of sustainable practices in achieving long-term fitness goals.
• The value of finding meaningful motivations behind fitness aspirations.
• The impact of journaling, meditation, and seeking support on personal development.
• The importance of community and connection in the fitness journey.

Rusty on IG: https://www.instagram.com/coach.frizzle/

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IG: https://www.instagram.com/ahubnutrition/ 
IG: https://www.instagram.com/thewellnessdiariespodcast/

Welcome to Fat Loss University — a 5-part podcast series where I break down what it actually  takes to lose fat in a way that’s sustainable, realistic, and built for your real life… not just your highlight reel weeks.

Let’s be honest — you’re going to mess up. But it’s not the mess-up that keeps you stuck. It’s the meaning you attach to it. In this episode, I walk you through exactly what to do when things don’t go perfectly — because perfection was never the point. You’ll learn how to stop the all-or-nothing spiral, build your bounce-back muscle, and move forward without scrapping your progress every time life gets chaotic. This is how real consistency is built.

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IG: https://www.instagram.com/thewellnessdiariespodcast/

In this episode of the Wellness Diaries podcast, I chat about the relationship between hunger, fullness, and satiety, focusing on how highly processed and hyper palatable foods impact these sensations. I explain the physiological mechanisms behind hunger signals and the brain's role in regulating them. I also offer practical tips for mindful eating, such as slowing down, minimizing distractions, and portion control.

Topics:

• The relationship between hunger, fullness, and satiety.
• The impact of highly processed and hyper palatable foods on hunger signals.
• Physiological mechanisms regulating hunger and fullness, including hormones like ghrelin and leptin.
• The tendency to overeat hyper palatable foods regardless of hunger.
• The role of the brain, particularly the hypothalamus, in hunger regulation.
• Differences in fullness signals triggered by various food types.
• The concept of volume eating and its benefits for weight management.
• Practical tips for mindful eating and recognizing fullness.
• The importance of food choices and their influence on eating behaviors.
• Introduction of a coaching offer to help individuals navigate their relationship with food.

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IG: https://www.instagram.com/thewellnessdiariespodcast/

In this episode of the Wellness Diaries podcast, I chat with my client Sam. She discusses transitioning from a relaxed summer routine to a structured fall schedule. We explore the challenges of adjusting to new routines, emphasizing the importance of creativity, flexibility, and self-compassion. 

Sam shares personal experiences, including overcoming an all-or-nothing mindset and finding joy in everyday activities. Our conversation highlights the significance of embracing change with curiosity and creativity, and the value of incremental progress in personal growth and well-being.

Topics we cover:

• Transitioning from a relaxed summer routine to a structured fall schedule.
• Challenges faced by educators and parents during seasonal transitions.
• The role of creativity in maintaining healthy habits and routines.
• Overcoming an all-or-nothing mindset in personal and professional life.
• The importance of flexibility and adaptability in daily activities.
• Navigating identity and self-worth in relation to work and productivity.
• Recognizing and managing stressors associated with new responsibilities.
• Building resilience through discomfort and embracing challenges.
• Practicing mindfulness and curiosity when facing difficult emotions.

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IG: https://www.instagram.com/ashleighmariehubbard/ 
IG: https://www.instagram.com/ahubnutrition/ 
IG: https://www.instagram.com/thewellnessdiariespodcast/

In this episode of the Wellness Diaries podcast, I’m talking about whether hiring a nutrition coach is beneficial for achieving your health and fitness goals. I’m identifying key indicators for needing a coach, such as difficulty in setting specific goals, feeling stuck, requiring accountability, and facing information overload.

I also discuss importance of mindset and behavior change in nutrition. Drawing from my extensive coaching experience, I share how personalized guidance can help clients overcome challenges and achieve lasting results.

Topics discussed:

• The benefits of hiring a nutrition coach for health and fitness goals.
• Indicators that suggest someone may need a nutrition coach.
• The importance of clarifying specific health and fitness goals.
• Strategies for overcoming plateaus in progress.
• The role of accountability in achieving health goals.
• Navigating information overload in nutrition and fitness advice.
• The significance of personalized guidance tailored to individual needs.
• The impact of mindset and behavior change on nutrition success.
• Real-life examples of client transformations through coaching.

FREEBIES & SPECIAL OFFERS

No Brainer Fat Loss Checklist: https://ahubnutrition.myflodesk.com/fatlosschecklist

1:1 Coaching Application: https://www.ahubnutrition.com/coachingapplication

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IG: https://www.instagram.com/ahubnutrition/ 
IG: https://www.instagram.com/thewellnessdiariespodcast/

In this episode of the Wellness Diaries podcast, I discuss transitioning into a new season of life and establishing a new routine without feeling overwhelmed. I talk about the challenges of changes such as returning to work, starting school, or adjusting to new responsibilities. I offers strategies for managing stress, including adopting a curious mindset, breaking tasks into smaller steps, prioritizing self-care, and aligning actions with core values. I emphasize the importance of planning, maintaining a positive mindset, and giving yourself grace during these transitions to navigate them smoothly.

Topics:

• Transitioning into new seasons of life
• Establishing new routines without overwhelm
• Challenges associated with returning to work or starting school
• Managing stress and anxiety during transitions
• Importance of mindset and planning
• Strategies for coping with cognitive overload
• Prioritizing self-care and mindfulness
• Breaking down tasks into manageable steps
• Identifying core values and priorities
• Embracing flexibility and self-compassion during change

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In this episode of the Wellness Diaries podcast, I talks with Tam, a UK-based sports therapist and fitness coach, about the complexities of bodybuilding and mental health. We go into the physical and psychological challenges of preparing for competitions, including the demanding bulking and cutting phases.

Tam shares insights on managing mental health, the importance of setting goals beyond competitions, and the impact of societal perceptions on body image. The conversation emphasizes the need for balance, self-awareness, and finding personal enjoyment in fitness pursuits. Tam also offers practical advice for those starting their fitness journeys.

Things we touch on:

• Experiences and challenges associated with bodybuilding competitions
• The processes of bulking and cutting in bodybuilding
• Psychological struggles related to extreme dieting and body image
• Importance of having goals beyond competitions for mental health
• Societal perceptions of bodybuilding and their impact on individuals
• The need for awareness and balance in fitness pursuits
• The significance of self-compassion and understanding in fitness journeys
• The role of personal motivation and enjoyment in fitness activities
• Strategies for maintaining a healthy mindset during intense training
• The importance of setting realistic expectations and taking small steps in fitness.

Tam on IG: https://www.instagram.com/op_tam_ise

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In this episode of the Wellness Diaries podcast, I chat with Bryan Holyfield, owner of HolyFit Coaching and a former educator. Bryan shares his journey from teaching world history to becoming a personal coach, driven by his passion for holistic well-being. He discusses the importance of integrating fitness into a balanced lifestyle, addressing misconceptions about weightlifting and extreme workouts.

Brian emphasizes sustainable health practices, setting non-negotiables, and aligning health goals with core values. He also introduces his upcoming book, "Small Wins Big Health," which advocates for embracing small victories. 

Things we touch on:

• Bryan's background as a former educator and transition to personal coaching
• Influence of mentor professor and career change during the pandemic
• Target clients and approach to fitness coaching
• Dispelling misconceptions about fitness and weightlifting
• Integrated approach to fitness and lifestyle
• Importance of setting non-negotiables for a healthy lifestyle
• Balancing career and family responsibilities with a healthy lifestyle
• Embracing small victories and sustainable health practices
• Insights from Bryan Holyfield's upcoming book, "Small Wins Big Health"

Bryan's book will release this Fall.. be on the lookout!

Bryan on IG: https://www.instagram.com/bryanholy.fit/

Website: https://www.holyfitcoaching.com/home

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In this episode of the Wellness Diaries podcast, I chat with food scientist Livi Ron, who has a decade of experience. We go into the science behind food, particularly meat and dairy products, aiming to dispel common myths.

Livi explains food safety practices, such as cooking deli meats to prevent listeria, and clarifies misconceptions about nitrates in processed meats. We discuss the marketing tactics that mislead consumers and the differences between grass-fed and grain-fed beef. The episode underscores the importance of scientific literacy in understanding food production and encourages listeners to seek information from qualified professionals.

Things we touch on:

• The science behind food, particularly meat and dairy products.
• Common misconceptions about food safety and production.
• The role of food scientists in ensuring food quality and safety.
• The impact of marketing on consumer perceptions of food products.
• Understanding nitrates and their role in processed meats.
• Differences between grass-fed and grain-fed beef and their implications.
• The importance of sustainability in food production.
• The regulation of food products versus the supplement industry.
• The significance of scientific literacy in understanding food ingredients.

Follow Livi: https://www.instagram.com/liviron_rd/

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In this episode of the Wellness Diaries podcast, I talk about nutritional periodization, which encompasses phases like weight loss, maintenance, and weight gain. I offer practical advice for each stage, stressing the importance of realistic goals and tracking progress. I highlights the significance of a calorie deficit in weight loss, the stability of maintenance, and the structured approach needed for healthy weight gain. I also talk about the psychological aspects of dieting and invites listener engagement for a holistic approach to wellness.

TIME STAMPS

Weight Loss Phase (00:01:12) Tips for setting and achieving goals during a calorie deficit, including prioritizing nutrient-dense foods and being flexible with social events.

Maintenance Phase (00:05:29) The importance of spending time at maintenance, stabilizing body weight, focusing on performance, and adopting intuitive and mindful eating skills.

Gaining Weight Phase (00:10:32) Strategies for gaining muscle mass, setting realistic expectations, and understanding the role of body fat in the process.

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In this episode of the Wellness Diaries podcast, I chat with Alexa Mina, an international Olympic weightlifting medalist and coach. Alexa shares her journey from competitive cheerleading to weightlifting, detailing her struggles with nutrition and cutting weight.

She recounts her challenging path to represent Lebanon in weightlifting, culminating in winning a bronze medal. We talk about her severe elbow injury, recovery process, and the mental aspects of dealing with injuries. Alexa emphasizes the importance of proper nutrition, mindset, and professional support in rehabilitation. She also shares impactful life lessons and advice for those facing similar challenges.

Things we touch on:

• Alexa Mina's journey into weightlifting and transition from competitive cheerleading
• Struggles with nutrition and weight cutting in sports
• Obtaining Lebanese citizenship to represent Lebanon in weightlifting
• Training, competition success, and injury leading to a mindset shift
• Recovery process and mental aspect of dealing with injuries
• Nutrition during the recovery phase
• Physical aspects of recovery and rehabilitation
• Work with a sports psychologist and mental preparation for competitions
• Impactful book recommendation and advice for athletes going through injury

ALEXA IG: https://www.instagram.com/alexamariemina/

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In this episode of the Wellness Diaries podcast, I talk about how I'm evolving as a coach. I discuss the importance of evidence-based strategies and emphasizes the need to focus on behaviors, habits, and mindset. I share success stories of clients who achieved their goals without tracking macros, highlighting the significance of self-trust and a healthy relationship with food. 

Topics covered:

• Evolution of coaching methods
• Shift from macro-based coaching to holistic approach
• Importance of evidence-based methods
• Focus on behaviors, habits, and mindset
• Helping clients achieve goals without tracking macros
• Importance of building self-trust and improving relationship with food
• Success stories of clients achieving goals without tracking food intake
• Emphasis on behavior change, habit-based coaching, and mindset
• Potential drawbacks of solely focusing on tracking external metrics

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Welcome to Fat Loss University — a 5-part podcast series where I break down what it actually  takes to lose fat in a way that’s sustainable, realistic, and built for your real life… not just your highlight reel weeks.

If your inner voice sounds like a drill sergeant yelling “DO BETTER,” we need to talk. In this episode, we’re redefining what real discipline actually looks like — and spoiler: it’s not about being harder on yourself.

Most women think they need more willpower when what they actually need is a mindset rooted in respect, not shame. I’ll show you how to shift the way you talk to yourself, stop self-sabotaging, and build consistency that doesn’t require guilt or burnout to keep going.

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In this episode of the Wellness Diaries podcast, I chat with Laura Lagos, a registered dietitian and founder of the Sassy Dietitian. Laura shares her journey from a competitive athlete to a clinical dietitian and eventually into private practice. We discuss the challenges of balancing nutrition, fitness, and motherhood, especially during the pandemic.

Laura offers practical advice on meal planning, self-care, and avoiding toxic social media comparisons. The episode also covers the risks of weight loss injections, the importance of holistic health, and the value of genuine human connections.

Things we touch on:

• Laura Lagos' background and journey into private practice
• The challenges and rewards of motherhood and balancing nutrition and fitness goals
• The importance of preventive nutrition and helping people before they reach a state of irreversible chronic disease
• Laura's transition into private practice and working with women at different stages of life
• Laura's personal journey with fitness and motherhood, and the challenges she faced during the pandemic and her pregnancy
• The potential risks and implications of weight loss injections and the importance of prioritizing diet and lifestyle changes
• The societal pressures and trends surrounding body image, weight loss, and cosmetic interventions
• The importance of focusing on process-oriented goals rather than solely on the outcome of weight loss
• The significance of human connection and healthy relationships, especially in the context of the pandemic and social media influence
• Laura's emphasis on nuance and individuality in health and nutrition, and the importance of personalized approaches

LAURA ON IG: https://www.instagram.com/thesassydietitian/

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In this episode of the Wellness Diaries podcast, I’m back with my client Sam discussing the challenges of maintaining healthy habits during and after a vacation. Sam shares her struggles with feeling lethargic and getting back into her routine post-trip.

We talk about the importance of creating a supportive environment and structured routine to facilitate healthy choices. Our conversation also touches on the impact of social media on perceptions of healthy living and the emotional influence of the scale. We advocate for focusing on overall well-being and multiple metrics beyond just weight to gauge progress.

Talking points:

• Role of nutrition and exercise during vacation
• Transitioning back to routine after returning from a trip
• Setting up an environment that supports healthy habits
• Impact of social media on perceptions of healthy eating and lifestyle
• Struggles of getting back into routine after vacation
• Importance of structured routine to support healthy habits
• Impact of automation and simplifying daily decisions
• Influence of social media on perceptions of healthy living
• Importance of considering multiple metrics beyond the scale for evaluating progress
• Motivation vs discipline and behavior analysis

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In this episode of the Wellness Diaries podcast, I have the pleasure to chat with Dr. Gabrielle Fundaro to discuss healthism and its implications. We talk about how societal pressures often equate health with moral virtue, placing undue responsibility on individuals.

Dr. Fundaro emphasizes aligning health behaviors with personal values rather than societal expectations. We also address the normalization of disordered eating in athletes, the impact of societal values on body image, and the importance of community in well-being. 

Things we touch on:

• Concept of healthism and its impact on individuals
• Different dimensions of health: physical, mental, social, and philosophical
• Normalization of disordered eating in competitive athletes
• Importance of aligning behaviors with authentic values
• Role of community and relationships in overall health and well-being
• Impact of societal values on perceptions of health and body image
• The significance of aligning values with the pursuit of health
• The role of values in nutrition coaching and behavior change
• Societal pressure to prioritize appearance and its harmful effects
• Impact of shame on behavior change and the importance of internal regulation

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In this episode of the Wellness Diaries podcast, I chat with Dr. Jesse Hoffman, a registered dietitian with a PhD in nutritional sciences specializing in gut microbiome research.

Dr. Hoffman discusses the concept of gut health, emphasizing the importance of microbiome diversity, digestion, and disease management. She explains the impact of diet, particularly fiber and prebiotics, on gut health and addresses common misconceptions about inflammation and food intolerances. Our conversation covers topics like fecal microbiota transplantation, probiotics, exercise, and artificial sweeteners, providing listeners with practical insights and evidence-based advice for maintaining a healthy gut.

TIME STAMPS

Understanding the Gut Microbiome (00:00:43) Dr. Hoffman explains the concept of gut health, the 3Ds of gut health, and the ambiguity around defining a healthy microbiome.

Promoting Microbiome Diversity (00:04:39) Dr. Hoffman discusses the impact of diverse sources of fibers and a varied diet on increasing gut microbiome diversity.

Food Intolerance and Enzymes (00:06:06) The conversation explores the impact of food intolerances, the role of digestive enzymes, and the effects of eliminating certain foods.

Distinguishing Bloating from Normal Fullness (00:09:04) Dr. Hoffman explains how to differentiate between normal fullness and problematic bloating, addressing the pain and discomfort associated with bloating.

Causes of Severe Bloating (00:12:03) The segment covers various conditions, including SIBO, H. pylori, IBS, celiac disease, and IBDs, that can lead to severe gas and bloating.

Fecal Microbiota Transplantation (FMT) (00:14:31) Dr. Hoffman discusses the use of FMT for treating C. diff overgrowth and shares insights into related research on microbiota's impact on body weight.

Understanding Leaky Gut (00:18:10) The conversation explores the concept of leaky gut, its transient occurrence, and the challenges in diagnosing and treating it clinically.

The gut barrier and its importance (00:18:55) Explanation of the gut barrier's role in preventing microbes from entering the bloodstream and causing inflammation.

Challenges in assessing and treating intestinal permeability (00:20:03) Discussion of the difficulties in clinically validating intestinal permeability tests and the basic strategies for supporting gut barrier health.

Probiotics and individual responses (00:21:50) Explanation of the individual variation in responses to probiotics, their effectiveness, and potential adverse effects like excessive gas and bloating.

Exercise-induced GI stress (00:24:46) Explanation of how high-intensity exercise, especially running, can cause GI distress and strategies for managing symptoms.

Artificial sweeteners and gut microbiome impact (00:29:44) Discussion of the research on artificial sweeteners' impact on the gut microbiome and the inconsistent findings regarding their effects.

Prebiotics, probiotics, and their sources (00:35:06) Differentiation between prebiotics and probiotics, and discussion of foods containing probiotics and prebiotics, particularly fermented products and kefir.

Inflammatory responses to foods (00:38:05) Addressing the misconceptions around foods and their inflammatory effects, emphasizing the need for critical evaluation beyond headlines.

Inflammation and its impact (00:38:21) Discussion on the meaning of inflammation, its impact on chronic diseases, and the lack of clear evidence on specific inflammatory foods.

Assessing gut health (00:46:59) Guidance on how to assess gut health by observing stool frequency, consistency, and color, and the importance of dietary and lifestyle factors.

Evaluating research and evidence-based information (00:43:01) Insights on how to critically evaluate research, differentiate between correlation and causation, and trust reputable sources for evidence-based information.

Debating favorite carb sources (00:54:13) A fun question about ranking favorite carb sources - pasta, potatoes, rice, and bread - and justifying the choice, sparking debate and personal preferences.

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In this episode of the Wellness Diaries podcast, I focus on the role of habits in personal wellness. I explains the habit loop, the science of habit formation, and the concept of friction, providing practical advice on how to form positive habits and break negative ones. I also introduce habit stacking and offer tips for implementation. 

Enjoy the episode!

TIME STAMPS

Habit Formation (00:00:00) Explains the concept of habits, habit formation, habit loop, and the science behind habit formation.

Neuroplasticity and Habit Formation (00:02:17) Discusses the role of neuroplasticity in habit formation and how the brain's ability to reorganize and adapt influences the creation of new habits.

Reducing Friction for Good Habits (00:04:51) Explains the concept of reducing friction to make positive habits more accessible and easier to maintain.

Increasing Friction for Bad Habits (00:11:27) Discusses the concept of increasing friction to create obstacles and deterrence for negative habits.

Habit Stacking (00:14:40) Describes the technique of habit stacking, linking new habits with existing ones to streamline the habit formation process.

Application Tips (00:18:00) Provides practical tips for implementing habit formation strategies, including identifying friction points, starting small, and leveraging existing habits as cues.

Additional Resources (00:19:01) Recommends books, apps, online communities, and coaching for further support in developing and maintaining healthy habits.

Mindset and Behavior Change (00:20:00) Discussion on the importance of behavior change, creating a new identity, and the role of support.

Coaching Services as GPS (00:21:05) Analogizing coaching services to a GPS, providing guidance and support in fitness journeys.

Feedback and Community Engagement (00:21:59) Encouragement for feedback and engagement, including episode suggestions and joining the free Facebook community.

Habit Formation and Community Support (00:22:55) Emphasizing the importance of starting small in habit formation and inviting listeners to join the free Facebook community for support.

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In this episode of the Wellness Diaries podcast, I welcome back my client Sam to discuss her health journey. We explore the misconception of expecting immediate results and emphasize sustainable, long-term progress. Sam shares her experience of losing 10 pounds and the mindset shifts she has undergone, such as being more gracious with herself and making healthier choices. 

We highlight the importance of celebrating small wins, being mindful of eating habits, and finding joy in the process. The episode underscores the significance of balance, self-care, and removing pressure in the pursuit of health and fitness.

TIME STAMPS

The beginning of the journey (00:00:02) Discussion on the initial excitement and expectations of starting a health and fitness journey.

Celebrating progress (00:02:32) Sam shares her celebratory moment of losing weight and the intrinsic changes she has experienced.

Behavioral changes and mindset shift (00:04:27) Sam discusses the daily decisions and mindset shifts that have led to her success.

Community and accountability (00:09:17) The importance of community support and accountability in Sam's journey.

Overcoming shame and seeking joy (00:11:11) Sam's journey of overcoming shame and seeking joy in her health and wellness goals.

Turning point and motivation (00:13:40) The turning point in Sam's mindset and motivation to start her health journey.

Balancing lifestyle and sacrifices (00:15:51) Discussion on the tension between lifestyle changes and sacrifices for a healthier life.

Healthy relationship with tracking (00:17:34) Sam's healthy relationship with tracking and the importance of balance in her approach.

Listening to My Body (00:18:40) Speaker 3 discusses listening to her body's signals and making mindful choices about eating.

Mindful Eating and Self-Trust (00:22:35) Speaker 1 emphasizes the importance of being mindful while eating and building self-trust, especially when tracking macros.

Discovering New Fitness Activities (00:27:39) Speaker 3 shares her journey of trying out different fitness classes and overcoming barriers to working out.

Understanding Choices and Prioritization (00:33:40) Speaker 1 and 3 discuss the choices and priorities that impact exercise routines and how to address barriers.

Making Time for Self-care (00:35:54) Discussion about the importance of scheduling breaks and making time for self-care in a busy daily routine.

Prioritizing Exercise (00:37:19) Comparing the commitment to exercise with other non-negotiable activities and strategies for making exercise a consistent priority.

Finding the Right Environment (00:39:15) Exploring the need for a supportive and suitable environment for workouts, including the importance of variety and social aspects.

Mindset Shift in Physical Activities (00:41:10) Challenging preconceived notions about identifying with physical activities and embracing the process of learning and improvement.

Enjoying the Journey (00:45:39) Reflecting on the value of enjoying the process and journey of physical activities, rather than solely focusing on achieving specific outcomes.

Embracing Rest and Balance (00:53:07) Recognizing the importance of rest and balance in physical activities, and the significance of incorporating rest into the overall schedule.

The pressure of being healthy (00:53:58) Discussion on the pressure people put on themselves to be healthy and the importance of taking the pressure off.

Running for competition (00:54:57) Exploration of the competitive nature of running and the struggle of measuring up to others.

Meal prep tips and getting gutsy (00:55:38) Recommendation for turkey pepper jack cheese and pepperoni roll-ups for meal prep and encouragement to get gutsy with physical activity.

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In this episode of the Wellness Diaries podcast, I chat with Samina Qureshi, a registered dietitian and founder of Wholesome Start. Samina discusses her path to specializing in digestive health and the intersection of IBS symptoms with dietary choices.

She emphasizes the importance of individualized care and the impact of disordered eating on gut health. Our conversation covers the low FODMAP diet, the gut-brain axis, and the role of stress in exacerbating IBS. Samina also debunks common gut health myths, advocates for evidence-based approaches, and shares practical tips for daily gut maintenance. Additionally, she highlights the effects of alcohol on digestion and offers resources for those seeking support for IBS and gut health.

TIME STAMPS

Journey to Becoming a Dietitian and Founding Wholesome Start (00:00:52) Samina discusses her career path, founding Wholesome Start, and her focus on digestive health.

Impact of Disordered Eating on Gut Health (00:02:20) Samina explains how disordered eating overlaps with digestive issues and the relationship with IBS symptoms.

Challenges in Clinical Settings and Preventative Approach (00:04:22) Samina shares her experience in clinical settings and the importance of a preventative approach to health.

Gut-Brain Axis and Disordered Eating (00:06:56) Samina explains the gut-brain axis and how disordered eating impacts gut health and IBS symptoms.

Vicious Cycle of Disordered Eating and IBS Symptoms (00:11:13) Discussion on the cycle of disordered eating leading to worsening IBS symptoms and the importance of consistent nourishment.

Low FODMAP Diet and Reintroduction Phase (00:12:44) Samina discusses the low FODMAP diet, the reintroduction phase, and its impact on gut health for people with IBS.

Inclusion of Foods and Sustainable Approaches (00:15:34) Samina emphasizes the importance of focusing on inclusion of foods rather than elimination for clients struggling with their relationship with food.

Reintroducing Foods and GI Discomfort (00:17:10) Samina explains why individuals may experience GI discomfort when reintroducing certain foods and the factors to consider beyond intolerance.

The impact of dairy on digestive distress (00:18:26) Discussion on lactase enzyme production, lactose-free products, and managing dairy-related symptoms.

The connection between disordered eating and IBS (00:20:16) Exploration of the relationship between disordered eating, IBS, and the impact of stress and anxiety on symptoms.

The science behind the gut-brain axis (00:21:27) Explanation of the gut-brain axis, its role in IBS symptoms, and the effectiveness of behavioral health therapies.

Behavioral health therapies for IBS (00:23:10) Overview of gut-directed hypnotherapy and cognitive behavioral therapy for IBS, emphasizing their benefits and role in improving quality of life.

Misconceptions about gut health supplements (00:27:51) Discussion on probiotics, common myths, and the need for evidence-based approaches to gut health.

Challenges with food sensitivity testing (00:31:19) Critique of food sensitivity testing, emphasizing its limitations and the importance of individual knowledge about food reactions.

Debunking myths about gut health trends (00:33:00) Examination of the myth surrounding intermittent fasting and the need for evidence-based advice for gut health.

Distinguishing legitimate gut health advice from pseudoscience (00:34:33) Guidance on discerning trustworthy information, focusing on evidence-based, non-sensationalized advice.

Influence of lifestyle factors on gut health (00:37:12) Introduction to diaphragmatic breathing as a lifestyle factor influencing gut health and its incorporation into client practices.

Diaphragmatic Breathing (00:37:18) Explanation of diaphragmatic breathing and its benefits for gastrointestinal symptoms like pain, urgency, bloating, and constipation.

Supplementation Recommendations (00:41:00) Discussion of anti-spasmodic supplements, ginger tea, enzyme mix, and magnesium for managing IBS symptoms.

Fiber Types and Digestive Upset (00:44:17) Explanation of the impact of different types of fiber, particularly chicory root or inulin fiber, on digestive health and symptoms.

Sleep and Gut Health (00:46:19) Insight into the relationship between sleep, stress, and gut health, and the impact of inadequate sleep on IBS symptoms.

Daily Habits for Gut Health (00:48:03) Practical tips for supporting gut health, including mindful eating, hydration, regular meals, gentle movement, and diverse fiber intake.

Business Coaching Advice (00:52:30) Discussion of the misconception about the necessity of a business coach and the value of peer support for entrepreneurs.

Silly Question for Next Guest (00:53:58) A lighthearted question for the next guest: "If you could be an animal, what would it be and why?"

Alcohol and Digestive Health (00:55:39) Discussion on the impact of alcohol on digestive system, especially for those with IBS.

Conclusion and Gratitude (00:56:34) Expressing gratitude and concluding the discussion on IBS and gut health.

Promotion of Services (00:54:26, 00:55:02) Promotion of virtual nutrition practice, free guide, and IBS food freedom program.

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In this episode of the Wellness Diaries podcast, I chat with Michelle Yates, an expert in helping women combat binge eating, emotional eating, and all-or-nothing mindset.

Michelle shares her personal struggle with disordered eating and the societal pressures that fueled it. We discuss the difficulties in recognizing and addressing eating disorders, the signs of binge eating disorder, and the importance of understanding one's needs to prevent such behaviors. Michelle also touches on intuitive eating and the negative effects of all-or-nothing thinking. Towards the end, Michelle offers advice on authenticity in business and invites listeners to use her resources for overcoming eating challenges.

TIME STAMPS

Toxic Relationship with Food (00:01:03) Michelle shares her personal struggle with body image and obsession with getting skinnier.

Education and Healing (00:04:28) Michelle discusses how her education in health and medical sciences helped her relax with food and nutrition.

Denial and Justification (00:07:38) Michelle reflects on her denial and justification of her disordered eating during her college years.

Avoiding Seeking Help (00:10:02) The discussion revolves around the tendency to avoid seeking help until the situation becomes severe.

Symptoms of Binge Eating Disorder (00:15:29) Michelle explains the symptoms of binge eating disorder and how they differ from overeating.

Common Triggers and Addressing Them (00:20:18) The conversation focuses on identifying and addressing common triggers for binge eating and emotional eating.

Eating Enough (00:20:42) The importance of meeting one's physical energy needs and the consequences of not eating enough.

Emotional Needs (00:21:40) Understanding psychological and emotional needs that trigger binge eating and the impact of psychological restrictions.

Accomplishment and Self-Care (00:24:08) The role of bingeing in fulfilling emotional needs, feeling accomplished, and the importance of self-care.

Mindset and Mindfulness (00:26:03) The significance of mindset and mindfulness in understanding emotional and mindless eating behaviors.

Emotional Eating vs. Bingeing (00:27:08) Differentiating emotional eating from bingeing and exploring emotional restriction as a coping mechanism.

Intuitive Eating Principles (00:30:50) Explaining the principles of intuitive eating and its distinction from traditional dieting approaches.

Finisher Plate Mentality (00:35:20) Addressing the psychological factors influencing the habit of finishing one's plate and its roots in childhood experiences.

Rebuilding Trust with the Body (00:37:28) Strategies for helping individuals reconnect with their body's intuitive cues and develop self-awareness and curiosity.

Cultivating Self-Awareness (00:39:40) The importance of cultivating self-awareness and curiosity to understand one's relationship with food and emotions.

Replacing Sacred Time (00:41:27) Exploring the challenges of replacing sacred time, seeking comfort, and stimulation to overcome bingeing and emotional eating patterns.

Self-Care Activities (00:42:27) Discussion on the importance of finding self-care activities or hobbies to replace negative habits and provide stimulation or relaxation.

All or Nothing Thinking and Binge Eating (00:45:35) Exploration of how all-or-nothing thinking can lead to binge eating behaviors and the importance of shifting focus to grace and realistic expectations.

Impact of Perfectionism (00:48:09) Discussion on the detrimental impact of perfectionism on diet and the need to adjust expectations and give oneself grace.

Healthy Body Image and Respect (00:53:09) Insights into body image struggles, seeking respect, and the importance of unconditional love and respect in relationships.

Overcoming Body Dysmorphia (00:57:14) Personal anecdotes about overcoming body dysmorphia through intuitive eating, self-acceptance, and letting go of the need for external validation.

Letting Go of the Need for External Validation (01:02:20) Discussion on letting go of the need for external validation and finding peace in not needing to feel respected by everyone.

Freedom from External Validation (01:03:55) The freeing process of giving oneself the freedom to not care about external validation and focusing on more important aspects of life.

Question from previous guest (01:04:04) Advice on not trying to be like others in business, emphasizing uniqueness and authenticity.

Finding your own path in business (01:05:22) Emphasizing the importance of finding your own unique approach and not just copying others in business.

Asking questions in business (01:06:42) The importance of figuring out what works for you and your market rather than blindly following advice.

Question for future guest (01:07:12) Asking about the usual interviewees and adjusting a question for non-business professionals.

Where to find support (01:08:31) Information about where to find support and resources for those needing help in nutrition and emotional eating.

Final thoughts (01:10:29) Reflection on the interview and expressing appreciation for the conversation.

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In this episode of the Wellness Diaries podcast, I chat with my client Sam, who candidly discusses her struggle with gym resistance and her fitness journey. Sam opens up about her resistance to the gym, her past experiences with physical activity, and the challenge of maintaining a consistent workout routine. I offer empathy and practical advice, suggesting breaking down gym visits into smaller steps and exploring the underlying reasons for Sam's resistance.

We touch on the dangers of comparing oneself to others, especially celebrities, and the importance of setting personal benchmarks for success. Sam reflects on the need for self-compassion and the process of redefining her measures of success, moving away from rigid goals like step counts to more meaningful personal victories. The conversation highlights the importance of mindset, community support, and embracing one's unique journey in fitness and wellness.

TIME STAMPS

Sam's history with physical activity (00:00:48) Sam shares her history with physical activity, including her struggles with gym resistance and past experiences with exercise.

Overcoming avoidance to the gym (00:02:09) Sam discusses her avoidance of the gym, her past experiences with working out, and her struggles with feeling overwhelmed by the gym environment.

Challenges with gym resistance (00:06:12) Sam talks about her recent efforts to overcome her resistance to working out, including her progress with walking and attending an exercise class.

Understanding resistance and taking small steps (00:07:18) Ashleigh discusses the reasons behind resistance to the gym and the importance of taking small steps to make the process feel more manageable.

Dealing with self-comparison and mindset shifts (00:14:33) Sam and Ashleigh discuss the challenges of self-comparison in relation to past fitness levels and the importance of mindset shifts in accepting changes in fitness priorities.

Being understanding and compassionate with oneself (00:17:27) Ashleigh emphasizes the importance of being understanding and compassionate with oneself, especially when fitness priorities and capabilities change over time.

Embarking on a Journey of Self-Discovery (00:19:36) Sam discusses her experiences and challenges with self-acceptance and comparison to others.

Reframing Success and Self-Compassion (00:20:37) Sam reflects on the impact of comparing herself to others, particularly in terms of fitness and weight loss, and the need for self-compassion.

Defining Personal Measures of Success (00:22:20) Sam explores the evolving definition of success and the challenge of transitioning to a more nuanced understanding of personal achievements.

Exploring Personal Values (00:26:39) Ashleigh and Sam discuss the importance of identifying and aligning with personal values, and how they impact decision-making.

Recognizing the Impact of Values on Behavior (00:33:37) Ashleigh and Sam delve into the influence of personal values on behavior, particularly in relation to health and fitness goals.

Navigating Shame and Self-Judgment (00:36:22) Sam addresses feelings of embarrassment and shame related to her experiences at the gym, and the impact of external judgment on her mindset.

The importance of not letting others' opinions control us (00:39:24) Discussion on the significance of not allowing others' thoughts to dictate our actions and the potential assumptions we make about others' opinions.

Mindset and self-awareness in overcoming resistance (00:40:31) Sam reflects on her mindset and self-awareness in overcoming resistance, acknowledging the importance of being aware of assumptions and projecting onto oneself.

Reflecting on past experiences and building awareness (00:41:49) Sam discusses how past experiences and awareness have influenced her current mindset and approach to fitness, emphasizing the importance of being mindful of oneself.

Accountability and finding enjoyment in fitness (00:43:04) The role of accountability in maintaining consistency in fitness, finding enjoyment in different workout settings, and the significance of aligning activities with personal values.

Encouragement for struggling with gym routine (00:45:31) Sam offers words of encouragement for those struggling with getting back into the gym, emphasizing the importance of relationships and finding activities aligned with personal interests.

Exploring varied physical activities and reducing judgment (00:46:57) Discussion on the value of exploring diverse physical activities, reducing judgment, and the significance of trying new activities without fear of commitment.

Overcoming barriers and finding enjoyment in fitness (00:48:09) Exploration of individual barriers to fitness, the impact of online subscriptions, and the importance of finding enjoyment in fitness activities.

Building new neural pathways and patience with self (00:52:20) Discussion on building new neural pathways for fitness routines, the patience required in the process, and the importance of being kind to oneself.

Values and objectivity in behavior (00:54:10) The role of values in coaching, promoting objectivity in behavior, and the significance of understanding personal values in shaping fitness habits.

Building new habits and reflecting on progress (00:56:30) Reflection on building new habits, such as eating breakfast, and the excitement for future progress in building new gym habits.

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In this episode of the Wellness Diaries podcast, I candidly discusses my past struggle with exercise addiction. I describes how my compulsion to exercise intensely and frequently, despite negative consequences, was fueled by a desire for control and a positive self-image. I shares the severe impacts on her health, including hormonal imbalances and anxiety, and the challenges she faced in recovery, such as confronting her emotions and redefining her identity beyond fitness. Ashleigh's journey highlights the importance of balance and the often-overlooked complexities of exercise addiction.

TIME STAMPS

Exercise Addiction (00:00:00) Description of exercise addiction, its symptoms, and the challenges in recognizing it.

Understanding Exercise Addiction (00:01:13) Definition and symptoms of exercise addiction, including the potential link to obsessive-compulsive disorder and its use as a coping mechanism.

Healthy Relationship with Exercise (00:02:45) The importance of assessing one's relationship with exercise, similarities to food-related issues, and the challenges in recognizing excessive exercise habits.

Early Experience with Exercise (00:05:04) Personal narrative of starting exercise at a young age, body image awareness, and the positive outlet it provided.

Influence of Fitness Community (00:09:05) Influence of fitness influencers, obsession with specific workout routines, and the impact of following competitive fitness advice.

Negative Effects of Excessive Exercise (00:11:16) Negative consequences of excessive exercise, including loss of menstrual period and unhealthy eating behaviors.

Identity and Mental Health (00:15:46) The impact of exercise addiction on identity, mental health struggles, and the fear of gaining weight.

Recovery and Self-Reflection (00:17:54) Struggles with recovery, mental health challenges, and the process of self-reflection during a break from intense exercise.

Gaining Perspective (00:19:05) The emotional and psychological challenges of regaining health, including the discomfort of self-reflection and fear of judgment.

Identity and Fitness (00:20:09) Ashleigh discusses her identity shift from being a heavier kid to a fitness enthusiast and coach.

Recovering from Hypothalamic Amenorrhea (00:21:13) Ashleigh shares her struggle with recognizing herself after overcoming hypothalamic amenorrhea and the challenges of maintaining a healthy mindset.

Resentment and Burnout (00:22:19) Ashleigh talks about her resentment and burnout towards CrossFit, her journey back to enjoying it, and developing a healthy mindset.

Healthy vs. Unhealthy Relationship with Exercise (00:23:16) Ashleigh reflects on signs of an unhealthy relationship with exercise and the importance of assessing whether it adds to or takes away from life.

Seeking Help and Therapy (00:25:23) The importance of seeking help, including therapy, and not suppressing emotions is discussed.

Influencers and Disordered Advice (00:28:40) The impact of following fitness influencers and the danger of consuming disordered fitness and nutrition advice from unreliable sources.

Reflecting on Behavior and Conclusion (00:33:14) The episode concludes with a reflection on the potential transition from healthy to unhealthy habits and the importance of self-reflection.

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Welcome to Fat Loss University — a 5-part podcast series where I break down what it actually  takes to lose fat in a way that’s sustainable, realistic, and built for your real life… not just your highlight reel weeks.

You don’t need to do more. You need to do the right things more consistently. In this episode, I walk you through 5 foundational habits that create results — even when life is busy, unpredictable, or downright chaotic.

If you’ve been trying to follow 12 different rules, wake up at 5 a.m., meditate, journal, meal prep, track everything… and still feel stuck — this is your permission slip to simplify. These are the exact habits I’d come back to if I had no coach, no plan, and needed to build momentum again — starting now.

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In this episode, I get to chat with another online coach, Mark, about the complexities of complimenting weight loss. We discuss the appropriateness of such compliments and discuss weight-neutral training, emphasizing sustainable behavior changes and strength over weight loss.

We consider the impact of a trainer's appearance on credibility and the pressures of the fitness industry. Our conversation also covers the importance of focusing on health improvements and the benefits of strength training, regardless of weight loss. We conclude by discussing the representation of diverse body types in fitness and the need for an inclusive approach.

TIME STAMPS

Introduction (00:00:01) Introduction to the episode and discussion on complimenting weight loss.

Background and Approach (00:00:59) Ashleigh Hubbard's background and approach to fitness coaching, focusing on sustainable habits.

Weight Loss Compliments (00:02:58) Discussion on when to compliment weight loss and the potential impact on individuals.

Weight-Neutral Training (00:04:10) Explanation of weight-neutral training approach and concerns about weight-focused compliments.

Health-Related Compliments (00:09:34) Consideration of health-related achievements as a basis for compliments.

Client Interactions (00:10:07) Differences in complimenting clients versus strangers and the focus on behavior-based compliments.

Strength Over Weight Loss (00:13:58) The concept of prioritizing strength goals over weight loss and its impact on training motivation.

Training Focus and Emotional Journey (00:17:56) Discussion on the importance of a multifaceted training focus beyond weight loss and the emotional journey of clients.

Trainer's body as a business card (00:18:52) Discussion on how trainers and influencers are judged based on their looks and the impact of using their body as a measurement of success.

Trainer's credibility and experience (00:20:02) Importance of a trainer's experience, qualifications, and results with clients over their physical appearance.

Plus size trainers and societal perceptions (00:22:56) The impact of societal perceptions on plus size trainers and the importance of their knowledge and experience in training.

Using body as a business card in the fitness industry (00:24:40) The negative impact of using one's body as a measurement of knowledge and the importance of credentials and experience.

Genetics and body image in the fitness industry (00:26:48) The influence of genetics on muscle building and the prevalence of body image issues among fitness coaches.

Photoshopping and pressure in the fitness industry (00:32:05) The prevalence of photoshopping in the fitness industry and the pressure to use physical appearance as a selling point.

Weight-neutral approach and training focus (00:33:06) The importance of focusing on performance and training progress rather than solely on weight loss.

Personal journey to weight-neutral coaching (00:36:13) The speaker's personal journey from focusing on physical appearance to embracing a weight-neutral approach in coaching.

Focusing on Strength Over Weight Loss (00:38:30) Discussion on the unique feeling of strength training and the shift from weight loss coaching to strength-focused training.

Importance of Health Beyond Weight Loss (00:41:08) Emphasizing the improvement of health through healthy behaviors, irrespective of weight loss, and the impact of weight-neutral training.

Health Outcomes and Body Weight (00:42:40) Debate on the long-term health status of individuals with excess body weight and the need for comprehensive studies.

Realistic Weight Loss Goals (00:44:12) Discussion on the significance of weight loss goals for health and the potential negative impact of obsessing over weight loss.

Diverse Body Representation in Fitness (00:47:20) Importance of showcasing diverse body types in the fitness space to create a more inclusive environment for individuals.

Social Media Representation and Realism (00:48:35) Concerns about the disparity between online and offline appearances and the impact of edited images on body image perceptions.

MARK IG: https://www.instagram.com/training.strong.women/

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In this episode of the Wellness Diaries podcast, I tackle the issue of disappointment in fitness journeys. Drawing from my own experiences with Olympic weightlifting, I discuss the emotional challenges of unmet expectations and the cognitive distortions that can exacerbate feelings of failure.

I talk about strategies for coping with gym setbacks, such as reframing perspectives, setting realistic goals, and practicing self-compassion.

TIME STAMPS

Disappointment in Fitness Journey (00:00:00) Ashleigh discusses disappointment in fitness journey, setting unrealistic expectations, and feeling negative towards oneself.

Psychology of Disappointment (00:03:29) Ashleigh delves into the emotional impact of disappointment, cognitive distortions, and their effects on motivation and self-esteem.

Coping Strategies (00:10:28) Ashleigh provides coping strategies for gym setbacks and weight loss progress, including reframing perspective, setting realistic expectations, and challenging negative self-talk.

Staying Patient and Persistent (00:18:30) Ashleigh emphasizes the importance of visualization, patience, and persistence in achieving fitness goals, despite the challenges and setbacks.

Reframing Thoughts and Feelings (00:20:49) Ashleigh discusses the importance of reframing thoughts and feelings in the context of fitness journeys.

Encouragement and Support (00:20:49) Ashleigh emphasizes the significance of self-encouragement and reframing perspectives for maintaining motivation in fitness journeys.

Listener Feedback and Recommendations (00:21:57) Ashleigh encourages listeners to provide feedback and recommendations for future topics and expresses gratitude for their support.

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In this episode of the Wellness Diaries podcast, I chat with Dr. Jena Gatses, a performance coach and physical therapist with a notable background, including being the first female head coach for NASCAR.

She discusses the importance of proper breathing techniques and their influence on health and exercise performance. Dr. Gatses shares insights on the psychological aspects of training, the impact of modern technology on stress levels, and the power of mindset in healing.

A remarkable story of helping a paralyzed patient regain leg function through various therapies is recounted, emphasizing neuroplasticity and the mind-body connection. The episode also touches on self-awareness, the power of positivity, and the significance of personal growth and resilience.

TIME STAMPS

Dr. Jenna Gatses’s Background (00:00:02) Introduction to Dr. Jena Gatses background and expertise in performance coaching and physical therapy.

Meeting at CrossFit Gym (00:01:11) Ashleigh and Dr. Jena Gatses reminisce about how they met and their shared experiences at a CrossFit gym.

Dr. Gatses’s Experience in Grad School (00:02:53) Dr. Jena Gatses shares her experiences and challenges during her time in grad school, focusing on her hands-on learning approach and stress relief through CrossFit.

Unique Approach to Bodywork (00:04:46) Discussion about Dr. Gatses unique approach to bodywork and the importance of understanding the body's imbalances and providing clients with tools for self-care.

Impact of Sedentary Lifestyle on the Body (00:08:01) Dr. Gatses explains how a sedentary lifestyle affects the body, particularly focusing on the impact of hip flexors and core control on various types of pain and discomfort.

Importance of Proper Breathing (00:09:25) Dr. Gatses discusses the significance of correct breathing patterns, the common issues with breathing, and the impact of breathing on stress levels and hormone output.

Breathing Techniques for Exercise (00:15:15) The conversation shifts to the importance of breathing during exercise, with a focus on how proper breathing techniques can make movements feel easier and more efficient.

Breathing and Weightlifting (00:16:58) Importance of correct breathing for weightlifting and the impact on overall health and exercise performance.

Foundational Movements (00:17:45) The significance of mastering foundational movements and isolating different muscle groups in exercise training.

Psychology and Training Approach (00:18:28) Teaching foundational movements, addressing resistance, and tailoring training approach for high-caliber individuals.

Tailoring Training Approach (00:20:45) Tailoring the approach for different individuals based on their unique needs, whether athletes, celebrities, or older clients.

Working with NASCAR (00:23:18) Training and conditioning of NASCAR athletes, including managing demands of the longest pro sports season and controlling variables.

Resilience and Motor Control (00:25:17) Building resilience and motor control through training, leading to extraordinary physical capabilities and injury resilience.

Nervous System and Technology (00:28:23) Impact of technology and modern distractions on the nervous system, stress response, and energy expenditure.

Psychological Impact of Social Media (00:29:03) The psychological impact of social media, victimization, and the importance of taking ownership of one's life.

Recognizing Intrinsic Value (00:33:41) Recognizing intrinsic value, combating external validation, and the significance of self-worth and self-recognition.

Neurofeedback and Brainwaves (00:36:59) Discussion on neurofeedback and the study of brainwaves to change states of being and the impact of sending positive energy.

Catering to Personal Motivations (00:39:31) Importance of understanding individual motivations and tailoring techniques to cater to personal needs for human performance and mental health.

Communication and Psychology (00:41:23) The significance of effective communication and understanding psychology in performance coaching and physical therapy to achieve desired outcomes.

The Power of Mindset (00:46:42) The influence of mindset on the nervous system and the importance of instilling hope and positivity in the healing process.

Impact of Beliefs on Healing (00:48:32) The role of beliefs in the healing process and the effect of mindset on recovery, including the potential impact of surgery and medication.

The power of visualization (00:51:31) Dr. Gatses shares a story of using visualization to help a paralyzed individual regain function in his legs.

Neuroplasticity and neural pathways (00:53:21) Discussion on the brain's ability to create new neural pathways and the impact of visualization on physical recovery.

The importance of breathwork (00:54:51) Dr. Gatses emphasizes the significance of breathwork for resetting the nervous system and improving overall well-being.

Implementing small changes (01:03:21) The importance of taking small steps and building confidence through achievable goals.

Setting boundaries and self-reflection (01:07:04) Dr. Gatses reflects on the importance of setting boundaries and understanding oneself, leading to personal growth and fulfillment.

Trusting Yourself and Personal Growth (01:07:55) Dr. Gatses shares a personal story about trusting herself and personal growth.

Bringing Out the Best in People (01:08:47) The importance of bringing out the best in people and not getting sucked into negativity.

Recognizing Your Power and Love (01:09:07) Emphasizing the power and love inside each individual despite negative influences.

Advice for Younger Self and Life-Changing Lessons (01:09:35) Dr. Gatses discusses advice for her younger self and shares life-changing lessons from her career.

Validation and Impact (01:10:06) Ashley seeks validation and discusses the impact of the podcast on people's lives.

Impact and Importance of Trusting Yourself (01:10:38) Dr. Gatses shares how the podcast impacts people and emphasizes the importance of trusting oneself.

Closing Remarks (01:11:13) Ashleigh expresses gratitude, encourages listeners, and invites them to stick around for the next episode.

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In this episode of The Wellness Diaries podcast, I give an update on my fitness goals and how they're going after about 4-5 weeks of consistency with the change in my training regimen.

Hope you enjoy!

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In this episode of the Wellness Diaries podcast, I have the pleasure of interviewing an old friend, Hannah Black, a competitive CrossFit athlete, about her transition from Olympic weightlifting to CrossFit.

We talk about how we met, Hannah's athletic journey, and go into her mindset during competitions. Hannah shares her unexpected entry into individual quarterfinals, her approach to training and recovery, and the importance of mental preparation.

She also talks about the influence of certain books on her life and announces the launch of her own weightlifting program. 

TIME STAMPS

Introduction (00:00:02) Host Ashleigh introduces guest Hannah Black and discusses their shared history in weightlifting and CrossFit.

Early Sports Journey (00:02:39) Hannah discusses her early involvement in sports, transition to weightlifting, and entry into competitive CrossFit.

Unexpected Entry into Individual Quarterfinals (00:07:20) Hannah shares her initial reluctance and surprise at qualifying for individual quarterfinals in CrossFit.

Experience at Quarterfinals (00:10:13) Hannah recounts her experience at the individual quarterfinals, including her unexpected performance and mindset during the competition.

Finding Positivity and Personal Success (00:14:31) Hannah reflects on finding positivity and personal success in her CrossFit journey, despite external expectations and challenges.

Belief in fate and peace with outcomes (00:17:52) Hannah discusses her belief in fate and finding peace with outcomes, emphasizing the role of faith in her journey.

Warm-up process and competition setting (00:22:41) Hannah explains the warm-up process for max lifts in competitions, detailing the timing and environment, and shares her experience.

Controversy and competition setting (00:29:05) Hannah addresses controversy surrounding her competition performance, including loading the bar and her approach to the event.

Adrenaline and competition experience (00:34:54) Hannah reflects on the adrenaline and excitement of competing, emphasizing the impact of the crowd and the unique experience.

Brain Fog on Competition Floor (00:35:11) Hannah describes a moment of confusion during a competition event, highlighting the stress-induced brain fog.

Approach to CrossFit Open Workouts (00:36:22) Hannah shares her perspective on the CrossFit Open workouts and her approach to competing in them.

Training Focus for Quarterfinals (00:38:06) Hannah discusses her training focus, including burpee training, synchro work, and addressing weaknesses from previous competitions.

Joining CrossFit Invictus Team (00:41:18) Hannah explains the opportunity and process of joining the CrossFit Invictus team for the upcoming season.

Training Schedule and Routine (00:45:16) Hannah details her training schedule, including multiple daily sessions and the balance with other responsibilities.

Nutrition and Recovery Methods (00:48:21) Hannah discusses her nutrition plan, recovery methods, and the importance of sleep in her training regimen.

Setting up for Success (00:54:23) Discussion on the importance of recovery, nutrition, and sleep for competitive athletes.

Influential Books (00:56:01) Hannah recommends "The Ruthless Elimination of Hurry" and "You Are a Badass" as impactful reads.

Mindset and Self-Reflection (00:59:42) Hannah suggests asking the next guest if their ten-year-old self would be proud of where they are now and what advice they would give.

Overcoming Challenges (01:01:54) The conversation touches on how being made fun of for lifting weights led to success in CrossFit.

New Weightlifting Program (01:02:08) Hannah announces the launch of her weightlifting program, detailing its content and support structure.

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In this podcast episode of the Wellness Diaries, I talk with my client Sam about her recent vacation and her approach to nutrition and exercise during the trip. Sam discusses her decision to not track her meals or workouts, focusing instead on mindful eating and enjoying the moment. We explore the importance of autonomy and making intentional choices in health and fitness. Our conversation also covers meal planning, the joy of cooking, and the significance of a slow and steady approach to wellness. The episode emphasizes the value of patience, sustainable habits, and a holistic view of health.

TIME STAMPS

Sam's vacation recap (00:00:22) Sam recounts her vacation experiences, including visiting friends and enjoying food in Texas and Hawaii.

Nutrition and exercise on vacation (00:01:36) Sam discusses her approach to nutrition and exercise during her vacation, focusing on being mindful and making conscious decisions.

The power of choice (00:05:54) Ashley emphasizes the importance of making conscious choices in health and fitness journeys, promoting autonomy and empowerment.

Managing mental challenges on vacation (00:09:39) Sam talks about dealing with mental challenges and potential guilt or shame related to not tracking her nutrition during the trip.

Shifting identity and decision-making (00:14:37) Sam reflects on how her identity and values related to health have evolved, discussing specific conscious decisions she made during the trip.

Mindful decision-making (00:16:33) The discussion continues on the importance of mindful decision-making and not feeling obligated to indulge just because something is available.

Choosing Mindfully (00:18:24) Discussion on making intentional and mindful food choices, considering satisfaction and satiety.

Autonomy in Decision-Making (00:19:24) Sam's experience of having a bite of dessert, understanding personal preferences, and having autonomy in food choices.

Understanding Trade-offs (00:20:45) Understanding the trade-offs in food choices, considering the satisfaction and satiety of meals.

Discipline in Meal Planning (00:22:21) Understanding the trade-offs in food choices, considering the satisfaction and satiety of meals.

Meal Prep and Flexibility (00:27:37) Sam's approach to meal prep, including joy in meal prep, flexibility in meal rotation, and shopping options.

Satisfying Meals (00:32:44) Discussion on making meals satisfying, avoiding monotony, and adding toppings to basic meals for enjoyment.

Cooking Creativity (00:36:32) Exploring creativity in cooking, finding joy in meal creation, and making food a fun outlet.

Meal Prepping and Enjoyment (00:38:19) Discussing meal prepping, breaking down steps, and finding ways to make it enjoyable and social.

Exploring New Skills (00:40:11) Embracing curiosity in cooking, trying new skills, and simplifying meal preparation with gadgets.

Slow and Steady Progress (00:41:25) Embracing slow progress, setting realistic goals, and focusing on long-term health and wellness.

Mindful Eating and Sustainability (00:42:20) Choosing sustainable and enjoyable eating habits, avoiding quick fixes, and prioritizing long-term success.

Pace of Progress (00:46:49) Embracing a healthy pace of progress, acknowledging personal journey, and finding fulfillment in slow progress.

Holistic Wellness Approach (00:48:55) Considering mental, spiritual, physical, and relational health, and embracing slow, holistic changes for long-term success.

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In this episode of the Wellness Diaries podcast, I talk with health and wellness coach Jeb Stuart Johnston about his transition from musician and bartender to a coach specializing in emotional eating and binge eating.

We explore the integration of therapy and coaching to tackle emotional and behavioral issues related to food and body image. Johnston shares his personal experience with addiction and the influence of dialectical behavior therapy on his approach.

The discussion includes practical strategies for managing emotional eating, such as mindfulness and finding joy in activities beyond food. We also address misconceptions about diet and exercise trends, the importance of movement, and making intentional food choices. The episode touches on various fitness activities, the benefits of different training modalities, and the role of community in fitness. 

Introduction (00:00:01) Ashleigh introduces Jeb Stuart Johnston, his background, and his focus on emotional eating and psychology around eating.

Early Life and Fitness Journey (00:01:09) Jeb shares his upbringing, relationship with nutrition, and transition into fitness and training.

Transition to Fitness and Nutrition Coaching (00:04:08) Jeb discusses his shift from hairdressing to fitness training and nutrition coaching, emphasizing the importance of emotional eating and psychological aspects.

Prioritizing Emotional Eating (00:06:35) The conversation focuses on prioritizing emotional eating over intentional weight loss coaching and the significance of addressing underlying emotional issues.

Integration of Therapy and Coaching (00:09:19) The discussion explores the integration of therapy and coaching, emphasizing the collaborative approach to support clients' overall well-being.

Personal History and Psychology (00:11:15) Jeb's personal history with addiction, family influence, and its impact on his passion for psychology and emotional behavior.

Dialectical Behavior Therapy (00:13:51) Jeb explains the application of dialectical behavior therapy in the health sphere, focusing on skill-based approaches to manage emotions and relationships.

Addressing Emotional Eating Patterns (00:15:51) The conversation delves into strategies for addressing emotional eating patterns, particularly focusing on high-performing women and their stress-related eating habits.

Utilizing Hands for Mindfulness (00:16:51) Engaging in activities like cross-stitching, knitting, and puzzles to occupy the hands and slow down the mind.

Interrupting Patterns and Developing Awareness (00:17:58) Strategies to break emotional eating patterns and develop acute interventions and awareness.

Managing Emotional Eating and Food Choices (00:19:55) Addressing emotional eating triggers, managing specific food choices, and finding substitutes for emotional comfort from food.

Finding Joy in Hobbies (00:22:31) Encouraging creative pursuits and hobbies as a source of pleasure and distraction from emotional eating.

Understanding Behavior and Values (00:25:25) Examining the role of food as comfort and the importance of aligning behavior with personal values.

Setting Timers and Reminders for Eating (00:29:39) Using reminders and regular meals to prevent overeating due to undernourishment and hunger response.

Establishing Consistent Meal Routines (00:32:10) Focusing on regular, whole meals and creating a consistent routine to repair the relationship with food and promote weight management.

Paleo and Intermittent Fasting (00:35:45) Discussion on the short-term effectiveness of eliminating major food groups and the drawbacks of following specific macro-focused diets.

Mindful Eating and Physical Well-being (00:36:41) Emphasizing the importance of mindful eating, recognizing physical well-being after meals, and avoiding overeating at social events.

Macro Tracking and Weight Maintenance (00:37:35) The impact of mindfulness on weight maintenance, the influence of social events on overeating, and the limitations of mindfulness for weight loss.

Dietary Trends and Behavioral Patterns (00:39:55) The effects of dietary trends on food choices, unintentional calorie hoarding, and the impact of highly processed foods on overeating.

Theoretical vs. Practical Nutrition (00:42:35) Comparing theoretical nutrition concepts to practical application, addressing challenges in implementing dietary theories, and the impact of lifestyle constraints on food choices.

Convenience and Decision Fatigue (00:46:01) Discussing the importance of convenience in food choices, addressing decision fatigue, and advocating for meal automation to simplify dietary decisions.

Prioritizing Health and Fitness (00:51:55) Exploring the significance of prioritizing health and fitness, overcoming barriers to exercise, and making lifestyle adjustments to support physical well-being.

Favorite Exercise for Life (00:52:23) Sharing personal preference for exercise and the importance of enjoying physical activity for long-term commitment to fitness.

Machines and Functional Fitness (00:52:51) Discussion about the appeal of using machines in training and the transition from bodybuilding to functional fitness.

Hybrid Training and Cardio (00:53:37) Exploration of the benefits of hybrid training, incorporating both lifting and conditioning, and personal aversion to cardio.

Jiu Jitsu and Community (00:55:48) The social aspect of jiu jitsu, its cerebral nature, and the sense of community in fitness activities.

Ice Baths and Nervous System Regulation (00:56:52) The use of ice baths for nervous system regulation and the speaker's personal experience with ice baths.

Philosophical Books and Expanding Horizons (01:02:31) The impact of the book "Siddartha" on the speaker's life, and the importance of reading outside of fitness and nutrition for personal growth.

Group Coaching Program (01:07:06) Announcement of the launch of a group emotional eating coaching program and its accessibility for a larger audience.

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In this podcast episode, I discuss the importance of evidence-based information in nutrition and fitness. I discusses the varied reactions to my research-based social media content, especially on controversial topics like artificial sweeteners.

I advocate for a nuanced approach to nutrition, avoiding all-or-nothing thinking and considering individual differences. The episode also touches on the challenges of interpreting research and the need for critical thinking when evaluating health claims, urging listeners to seek reliable sources and understand the context of dietary recommendations.

TIME STAMPS

The importance of research-based information (00:00:00) Emphasizing the need for research-based nutrition and fitness advice to counteract personal biases and opinions.

Controversy around artificial sweeteners (00:01:23) Discussing the emotional reactions and polarizing opinions related to the topic of artificial sweeteners and the need for nuance in understanding research.

Nuance and complexity in nutrition and fitness (00:02:34) Highlighting the significance of nuance and complexity in addressing individual differences and goals in nutrition and fitness.

Debunking myths about artificial sweeteners (00:04:54) Examining a new study on the effects of artificial sweeteners on fat loss and addressing misconceptions and concerns about their potential risks.

Challenging all-or-nothing mindset in nutrition (00:15:44) Encouraging a nuanced approach to food choices and debunking the all-or-nothing mindset in nutrition and health.

Tailoring advice based on individual goals (00:17:48) Emphasizing the importance of tailoring nutrition and fitness advice to individual goals and needs, and acknowledging the diversity of approaches.

Understanding and interpreting research (00:20:14) Discussing the complexities of reading and interpreting research, cautioning against biased or misleading information, and advocating for reliable sources and nuanced understanding.

Doctor Mike's podcast episode (00:21:26) Discussion of research and reading studies, understanding statistical significance vs. clinical significance.

Artificial sweeteners and lab rat studies (00:22:32) Exploration of the original lab rat study on artificial sweeteners and the importance of context in research.

Assessing risks and lifestyle choices (00:23:52) Emphasizing the importance of considering overall lifestyle and risks, rather than focusing solely on specific food items.

Nuance and complexity in health decisions (00:25:59) Highlighting the need for nuanced, critical thinking in evaluating health information and avoiding black-and-white thinking.

Critical thinking and complexity in health decisions (00:27:14) Encouraging skepticism and critical thinking when consuming health information, and addressing the complexity of individual health choices.

Community engagement and feedback (00:28:21) Encouraging participation in the host's Facebook group, seeking feedback, and promoting community engagement.

Call for feedback and recommendations (00:29:16) Inviting audience feedback and suggestions for future podcast topics, emphasizing the desire to provide valuable guidance and advice.

Dr. Mike podcast: https://www.youtube.com/watch?v=W1WCFQ0r-us

Layne Norton research review: https://biolayne.com/reps/

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In this episode of the Wellness Diaries podcast, I talk with Danielle Kepics, a physician assistant, fertility educator, and master's level therapist, about her holistic health business, Empowered Mind and Body.

We explore the effects of birth control on women's health, the difficulties women encounter when discontinuing birth control, and the importance of considering emotional wellness in conjunction with physical health. Danielle shares her clinical insights on hormonal imbalances, the impact of childhood experiences on mental health, and the significance of addressing body image issues. The discussion also touches on societal pressures on women, the value of collaboration in female entrepreneurship, and the pursuit of joy and peace in life.

TIME STAMPS

Introduction (00:00:02) Ashleigh introduces Danielle and her business, Empowered Mind and Body, which focuses on the intersection of lifestyle, mental health, and medicine.

Danielle's Background and Business (00:00:36) Danielle discusses her diverse background and the comprehensive approach she takes to help people optimize their lives.

Impact of Birth Control (00:03:16) Discussion on the impact of birth control on women's health, challenges of coming off birth control, and broader health issues women may face as a result.

Stress and Women's Health (00:03:41) Exploration of women's stress levels and the impact on their mental and physical health, including the challenges of balancing multiple responsibilities.

Effects of Coming Off Birth Control (00:08:10) Insights into the common experiences and challenges women face when coming off birth control, including hormone levels, androgen rebound, and other physical and emotional effects.

Client Experience and Side Effects (00:13:12) Discussion on the client experience when coming off birth control, including gut dysfunction, elevated liver functions, and the impact on emotional wellness.

Weight Gain and Emotional Wellness (00:15:32) Exploration of the relationship between weight gain, emotional wellness, and the challenges women face when trying to balance health and body image.

Attachment Styles and Body Image (00:19:54) Discussion on attachment styles, body image, and the impact of parental influence on a child's mental health.

Emotional Maturity and Parenting (00:22:23) The importance of emotional maturity in parenting and its impact on children's emotional well-being.

Impact of Trauma on Health (00:25:21) The connection between emotional health, trauma, and its impact on overall physical health.

Holistic Approach to Health (00:27:22) Discussion on the importance of emotional well-being and its impact on overall health, including book recommendations for understanding stress and trauma.

Environmental Influence on Health (00:29:49) The significance of environmental factors in supporting or hindering health goals, with examples related to nutrition and alcoholism.

Comprehensive Health Assessment and Treatment (00:30:28) Explanation of the comprehensive approach to health assessment, including stool testing, and the individualized protocol for treatment.

Lifestyle and Stress Management (00:35:33) The importance of stress management, lifestyle adjustments, and the role of joy in improving overall health.

Gender Roles and Health (00:38:17) Discussion on the impact of traditional gender roles on women's health and the need for women to do less and focus on self-care.

The impact of societal expectations on parenting (00:40:01) Discussion on the different standards for men and women in parenting and societal biases.

Challenges faced by women in postpartum period (00:41:52) Addressing the vulnerability and struggles of women in the postpartum period, including hormonal changes and societal pressures.

The importance of collaboration and abundance mindset (00:43:47) Emphasizing the need for collaboration and sharing of knowledge among practitioners, and the impact of scarcity mindset in business.

Finding peace and joy through self-care practices (00:53:44) Exploring the importance of finding peace and joy, and the role of self-care practices such as yoga, chiropractic care, and intentional use of social media.

Embracing life's challenges and changes (00:57:30) Reflecting on life's experiences and embracing change, while recognizing that everything happens for a reason.

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In this episode of The Wellness Diaries, I discuss the commonalities of homework and fitness/nutrition. Ever wanted to not do your homework, but you did it anyway? You'll have to tune in to hear the context ;) 

Enjoy the episode!

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Welcome to Fat Loss University — a 5-part podcast series where I break down what it actually  takes to lose fat in a way that’s sustainable, realistic, and built for your real life… not just your highlight reel weeks.

If you’ve ever thought, “I just need to get my crap together,” while barely sleeping and running on fumes — this episode is for you. We’re unpacking one of the biggest lies in the health space: that if you're not getting results, it's because you’re lazy or unmotivated.

The truth is.. you might be burned out. And no amount of macros, meal plans, or workouts will stick if your body is dysregulated. We’ll break down how stress and sleep impact fat loss, how to tell if burnout is your real blocker, and what to focus on first so your habits can actually work with your body — not against it.

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In this podcast episode, Ashleigh hosts Mike Doehla, the former owner of StrongerU, to discuss various aspects of nutrition and fitness coaching.

They dive into the challenges of addressing alcohol consumption, the impact of social media on nutrition advice, and the importance of evidence-based approaches. Mike shares his journey from starting a CrossFit gym to online nutrition coaching, emphasizing the role of passion and the need for delivering tangible results.

They also discuss the health and wellness industry's trends, including the importance of discussing fat loss openly and the challenges of intuitive eating. The conversation covers the demonization of certain foods, the significance of effective communication, and the value of building personal connections in coaching.

Mike highlights the joy of connecting with people and the importance of being unique and compelling in business. The episode underscores the need for genuine human interactions and serving clients well in the fitness coaching industry.

TIME STAMPS

Introduction (00:00:00) Introducing the guest and his background in the fitness and nutrition space.

Vegas Coaching Summit (00:01:21) Discussion about the recent coaching summit in Vegas, including the topics covered and insights gained.

Alcohol and Nutrition (00:02:48) The impact of alcohol on health and fitness, including insights from a specific talk at the summit.

Alcohol and Its Societal Acceptance (00:03:54) The societal acceptance and reliance on alcohol as a means of decompression and relaxation, and the challenges in addressing alcohol consumption.

Nutritional Wisdom and Misconceptions (00:05:04) Discussion on nutritional misconceptions, research studies, and the influence of health influencers.

Challenges in Nutrition Coaching (00:07:23) The challenges faced by nutrition coaches in an age of social media and conflicting health information.

Starting Stronger U (00:09:27) The journey of starting Stronger U, the passion behind it, and the challenges faced in the early stages.

Trends in Nutrition Coaching (00:14:29) Comparing the nutrition coaching industry in the CrossFit space then and now, and the trends in dietary approaches.

Revisiting Dietary Trends (00:15:48) Reflection on the paleo diet trend and the realization of the importance of overall calorie intake and food choices.

Misconceptions About Bread (00:16:55) Discussion on the misconceptions surrounding bread and the common misunderstandings about its impact on weight and health.

Impact of Food Availability (00:18:00) The impact of food availability and the role it plays in overeating and consuming excess calories.

Mindless Eating and Environment (00:18:24) Discussion on the impact of environment on self-discipline and decision-making in relation to health goals.

Strategies for Limiting Food Options (00:20:52) Advice on limiting food options and visibility to reduce the temptation for unhealthy eating.

Increasing Friction and Mindless Eating (00:23:01) Exploration of the impact of increasing friction on mindless eating habits and strategies to bring awareness to eating behaviors.

Finding Joy and Alternatives (00:27:18) Exploration of finding joy in alternative activities to replace the dependency on food for pleasure.

Building Communities and Trust (00:30:22) Discussion on building communities through partnerships with gyms and leveraging client success as a marketing strategy.

The benefits of fat loss (00:36:17) Discussion on the importance of openly discussing the benefits of fat loss and the impact on health and well-being.

Fear of pushback in the industry (00:37:24) Exploration of the fear of pushback and potential cancellation for discussing fat loss and the impact on coaching practices and client health.

Transition in the market and coaching (00:38:18) Observations on the shift in market language, coaching practices, and content posting regarding fat loss and body image.

Challenges of intuitive eating (00:47:24) Discussion on the challenges of intuitive eating in the current environment and the impact of external factors on eating behaviors.

Benefits of tracking and intentional eating (00:49:19) Exploration of the awareness and benefits of tracking eating habits and the impact on making intentional food choices.

Simplifying meal choices and reducing decision-making (00:54:24) Discussion on simplifying meal choices and adding flavor to meals to reduce decision-making and improve adherence to nutrition goals.

The bread demonization (00:56:00) Discussion about the demonization of bread and the impact of conditioning on people's beliefs about carbs.

Barriers to planning (00:57:23) The challenges clients face in planning meals, including time constraints and resistance to tracking food and alcohol consumption.

Factors affecting health and weight (00:59:00) Factors such as sleep, alcohol consumption, and movement that influence health and weight management.

Importance of planning and decision-making (01:01:27) The significance of planning in reducing decision fatigue and the analogy of planning as a necessary step for achieving goals.

Strategies for building a successful coaching business (01:05:22) Challenges in getting clients, the importance of being unique and effective in changing people, and the need to overcome shyness to engage with potential clients.

Impact of social media algorithm on business (01:08:13) Discussion about the changing social media algorithm and its impact on audience reach and engagement.

Building a successful coaching business through personal interaction (01:11:32) The importance of personal interaction, networking, and engaging with potential clients in person to build a successful coaching business.

Lessons from a child for business success (01:12:00) The simplicity of making connections and building relationships in business, as exemplified by a child's approach to making friends.

Overcoming shyness and effective communication (01:13:34) The importance of overcoming shyness and effective communication in building a successful coaching business, with examples of successful coaches who excel in personal interactions.

The importance of effective communication (01:13:48) Discussion on the need for coaches to communicate in a way that clients can understand and relate to.

The focus on client relationships (01:14:41) Emphasizing the significance of building strong connections with clients rather than solely focusing on marketing and sales.

Attractiveness and uniqueness in coaching (01:15:41) Exploring the importance of being distinct and appealing to clients in the coaching industry.

Finding joy and connection (01:16:54) A conversation about the joy found in connecting with others and the importance of human interaction.

The ultimate workout question (01:18:39) A lighthearted question about choosing one workout movement for a lifetime.

Concluding thoughts and future insights (01:19:29) The guest's reflections on the conversation and a hint at possible future insights for listeners.

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In this episode of the Wellness Diaries podcast, I discuss my shift in fitness goals. Previously focused on competitive sports, I had to reevaluate my goals due to health concerns and a growing business.

After a period of less rigorous attention to a specific fitness goal, I am now aiming to rebuild muscle mass through a combination of hypertrophy workouts + my normal CrossFit workouts.

I am tracking my progress with body composition tools and plan to share updates with you all along the way.

Hope you enjoy the episode!

TIME STAMPS

Fitness Goals and History (00:00:00) Ashleigh discusses her past fitness goals, including competing in various sports and the impact on her health.

Taking a Step Back (00:01:12) Ashleigh explains taking a break from intense fitness goals to focus on health and business growth.

Recovery and Business Focus (00:02:09) After recovering from health issues, Ashleigh prioritizes business growth over intense fitness goals.

Shifting Priorities (00:03:16) Ashleigh reflects on her intense focus on business and the impact on her nutrition and fitness routine.

New Fitness Goal (00:04:16) Ashleigh discusses her decision to set a new fitness goal and the benefits it brings to her overall well-being.

Building Muscle (00:05:31) Ashleigh outlines her current fitness goal to build muscle and the changes she's making to achieve it.

Documenting Progress (00:07:45) Ashleigh explains how she plans to track her progress and the different metrics she will use.

In-Body Machine Results (00:08:46) Ashleigh shares the results from an in-body machine test and discusses the limitations of such measurements.

Hypertrophy Work (00:10:56) Ashleigh details her new workout regimen focused on hypertrophy and strength-based exercises.

Content Creation and Pursuing Goals (00:12:03) Ashleigh explains how having a fitness goal enhances her content creation and makes her pursuit more enjoyable.

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In this episode of The Wellness Diaries podcast, I explore the nuances of moderation and the 80/20 rule in diet and lifestyle. I discuss how personal interpretations of moderation can lead to dietary confusion and the importance of understanding individual calorie and nutrient needs. I emphasize the variability of what "eating pretty healthy" means to different people and advocates for a personalized, mindful approach to nutrition and lifestyle choices, highlighting the importance of self-awareness and intentionality in achieving wellness goals.

TIME STAMPS

The word moderation (00:00:00) Explains the various interpretations of moderation and its impact on achieving health and fitness goals.

80/20 confusion (00:01:19) Discusses the misunderstanding of the 80/20 rule in relation to calorie intake and nutrient-dense foods.

Need for structure and discipline (00:04:43) Emphasizes the importance of structure and discipline in nutrition and fitness for effective goal achievement.

The challenge of instant gratification (00:08:17) Addresses the impact of instant gratification on fitness and nutrition goals and the need for sustained efforts.

Self-control and environment (00:10:37) Highlights the role of self-control and environment in making healthier choices and reducing decision-making.

Misuse of the term "moderation" (00:12:50) Critically examines the misuse of the term "moderation" and its impact on sabotaging progress.

Defining healthy and moderation (00:14:57) Discusses the importance of defining healthy and moderation based on individual perspectives and awareness.

The 80/20 rule and intentional choices (00:17:29) Explores the implications of the 80/20 rule and the importance of intentional choices for goal attainment.

The significance of awareness and intention (00:19:53) Emphasizes the role of awareness and intention in achieving fitness and nutrition goals amidst distractions.

Moderation vs. Structure (00:22:03) Discussion on the need for structure over moderation in diet and the importance of being mindful of food choices.

Eating Fear Foods (00:23:05) The benefits of practicing eating foods that one is afraid of and the general population's need for more structure in their diet.

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In this episode of The Wellness Diaries, Ashleigh and her client Sam share valuable wisdom about strengthening self-efficacy through nutrition choices, enhancing the enjoyment of healthy foods, maintaining flexibility amid various life challenges and implementing mindful reflections to anticipate future growth.

Ashleigh shares her coaching philosophy and discusses how the power of self-belief and control can serve as the cornerstone of sustainable healthy habits. Drawing on Sam's experiences, they touch upon the importance of finding joy in nutritious meals, and the integral role that self-awareness and reflective practices play in cultivating a resilient and optimistic outlook towards wellness. Overall, this episode deeply explores building strength from within and embracing the possibility of continual growth on a fitness journey.

TIME STAMPS

00:02: Introduction to the Wellness Diaries Podcast

00:07: Discussion with client Sam on her fitness journey

00:26: Frequency of the podcast series and the perception of time

00:40: Sam's experience during Easter and her decision not to track her meals

01:00: Stress-free holiday: How to enjoy special occasions without tracking every meal

01:27: How tracking has become rhythmic and integration into daily life

01:32: Sharing about fitness journey over lunch with a friend

01:54: Support from friends and the start of new conversations

02:09: The positive influence of Sam's journey on her friends

02:31: Impact of Sam's progress on people around her

02:41: The progress made in forming tracking habits

02:57: Realizations on the timeline to form a habit

03:37: The learning curve in tracking meals

04:03: The shift in mindset towards nutrition and tracking

04:28: Reflections on planned meals versus spontaneous eating

04:47: Lessons learned from a sushi dinner

06:11: Possible strategies to manage meal planning

06:28: Importance of not obsessing over perfect tracking in restaurants

07:25: Acknowledgment of Sam's improvement in tracking and estimation skills

07:42: Reflection on walking as a form of exercise and thought-processing activity

08:13: Adapting to the seasonal change in diet

08:45: Approach to tracking when dining out

09:24: Tips for estimating meal components in unfamiliar settings

11:16: Reflection on skipped workouts and taking responsibility

12:34: The progression of walking routines and their benefits

13:55: Reflection on Easter holiday and return to routines

14:37: Lessons learned and momentum built over the last seven weeks

15:14: Understanding the power of small changes

15:57: Recognition of the importance of body care and sustainable lifestyle choices.

16:34: Embracing Flexibility in Food Choices

17:36: Understanding Calorie Deficit

22:17: The Importance of Tracking

24:12: Intentional Food Choices

26:18: Monitoring Calories and Food Volume

27:16: The Self Discovery Process

28:07: Setting Dietary Boundaries

28:56: Making Nutritional Adjustments

31:25: Shifting Towards Nutritious Foods

33:35: Building Confidence in Decision Making

34:33: Emphasize confidence and aligning choices with personal values

35:28: Discussing baking experiences and enjoying treats

37:34: Talk about expectations from a client

39:26: Dealing with failure and understanding it as a journey

40:59: Importance of self-awareness and making necessary changes

42:42: Final thoughts and concluding remarks

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