Explore every episode of the podcast Thrive Beyond Size
| Title | Pub. Date | Duration | |
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| 207 - The Truth About Trauma and Weight | 12 Jun 2025 | 00:32:16 | |
This week on Thrive Beyond Size, Michelle dives into a growing narrative in the trauma-informed wellness world: that if you heal your trauma, you’ll lose weight. While well-meaning, this belief is not only overly simplistic—it’s harmful. In this episode, you’ll learn:
And most importantly: you can be deeply healed and still live in a larger body Michelle reminds us: “Your body is not your failure. It’s not your fault. And it’s not unfinished business.” If this episode gave you something to think about—or a little relief—please share it with someone who needs to hear it. Want to continue the conversation? Email Michelle at michelle@wayzahealth.com Follow along: | |||
| 206 - Lipedema: The Unrecognized Disorder Affecting Millions of Women | 05 Jun 2025 | 01:20:43 | |
In this urgent and deeply moving episode, Michelle sits down with Emma Cloney and Diana Dimmock—two powerful advocates from Lipedema Canada—to talk about the medical condition most clinicians have never even heard of, despite its potential to affect 1 in 9 women. Together, they dive into:
This episode is more than just a discussion—it’s a rallying cry for justice, compassion, and recognition. Whether you're a clinician, patient, or simply someone who cares about women's health, you don’t want to miss this conversation. Resources Mentioned:Lipedema Canada – For patient info, clinician resources, advocacy tools & support Lipedema.org (US-based) – Diagnostic tools and educational materials Follow @LipedemaCanada on social media for shareable awareness content More About Our Guests:Emma Cloney Emma Cloney is a Women’s Health Nurse and the Vice President and co-founder of Lipedema Canada / Lipœdème Canada, the national nonprofit association for lipedema dedicated to raising awareness, improving access to care, and advancing research for people living with lipedema—a chronic and often misdiagnosed fat disorder that primarily affects women. Emma brings over ten years of clinical experience and a deeply personal connection to this work. Diagnosed with lipedema in 2021, she became the first Canadian to receive multiple mobility-preserving surgeries for the condition funded through provincial healthcare—after successfully advocating for policy change in Manitoba. Her experience highlighted the serious gaps in diagnosis, treatment, and public awareness across Canada. In response, Emma co-founded Lipedema Canada in 2023 alongside a group of passionate patients from across the country. Today, she leads the organization’s clinical outreach and education efforts, working to empower patients and healthcare providers alike. Whether she’s speaking to policymakers, clinicians, or fellow patients, Emma is committed to changing the narrative around lipedema and ensuring that no one faces this condition alone. Diana Dimmock Diana Dimmock is the founder of Accessibility 4 Every Body Consulting, a size-inclusive consulting firm based in Sherwood Park, Alberta. As an advocate, educator, and speaker, Diana is passionate about promoting accessibility and inclusivity for people of all body sizes and abilities. Through her work, she challenges the marginalization of larger bodies and assists organizations in creating more welcoming, inclusive environments. Through her business, Diana offers valuable insights into the intersection of size, ability, and access, making her a powerful voice in the push for equity and inclusion. Recently diagnosed with lipo-lymphedema, Diana has identified this condition as a long-standing aspect of her health since adolescence. While struggling to seek appropriate medical care and experiencing discrimination based on her body size, Diana became dedicated to ensuring that all individuals receive equitable healthcare. She is deeply committed to self-advocacy and raising awareness with the public and with healthcare professionals about lipedema in Canada. Diana is dedicated to supporting efforts in advocating for improved diagnosis and management strategies for this condition with Lipedema Canada. https://linktr.ee/accessibility4everybody Find Diana on LinkedIn here.
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| 197: The Mirror Effect - It's Not Just About the Food | 03 Apr 2025 | 00:19:57 | |
Welcome, everyone. I’m excited to have you back here this week because I want to talk to you about something truly life-changing. I call it the mirror effect. It has to do with diet culture telling us to fix our eating and fix our bodies when really those are not the issues. There’s nothing wrong with our bodies. I want to make the point that true freedom is releasing ourselves from the belief that we have to change our bodies to change our lives. If food isn’t the problem, maybe the way we eat is actually a mirror for how we relate to ourselves. So join me as I explore that. When diet culture drills into us the idea that we have to think about food in isolation, it makes food just food, just fuel, just calories in and calories out, we then believe that anything we do in regards to overeating or emotional eating or cravings is a problem to be solved. But what if we got curious instead and asked what our eating is reflecting back to us? If I focus just on the fact that I binge at night because I’m starving, I’ll miss the point that I’m not structuring my days in a way that allows for self-care and meeting my needs. We need to start asking what we truly need right now, rather than vilifying food or eating. How do we do that? What steps do we take to begin to understand the mirror effect? How do we gain a deeper understanding of why we’re eating? Those are the questions I ask and hopefully address for you in this episode. __ About Dr. Michelle Tubman: Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches. She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible. __ Learn more about Dr. Michelle Tubman and Wayza Health:
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| 107: Transforming Trauma with Susan Gold | 13 Jul 2023 | 00:40:38 | |
I recorded this interview on a gorgeous warm day in May and it really set the tone for talking about transformation. Susan Gold, author of “Toxic Family”, joins me to share how she grew beyond a traumatic childhood into peace and compassion. Susan talks very openly about her struggles with self-image, weight, judgement, and toxic memories and the freedom and beauty she has now discovered makes her magical to listen to. I cherish the conversation we had. Transformation is such a powerful thing to pursue and it’s open to every one of us. We talk about how food can become an escape, perhaps the only escape we have access to, because we don’t have anything else. Sometimes it’s a punishment. But when we learn that we’re worthy of love and a career and care, we can start to unwind that need to use it as an escape. Susan talks about the things she learned, in retrospect, from her family and her ex-husband and the memories of her own parents’ failings. When she had her own child she understood she could change that trajectory, set her son on a different path. Susan’s book is about finding freedom from toxicity and trauma, transforming your life on your own terms. It’s incredibly powerful, like Susan, and like our conversation as well. About Susan Gold Susan Gold is magical. After a challenging upbringing she made a name for herself matching celebrities to brands in NYC and LA. Cleaning up remnants of her past were part of her trajectory - including weigh issues - included in her recently published memoir: Toxic Family: Transforming Childhood Trauma into Adult Freedom. Resources discussed in this episode:
— Learn more about Dr Michelle Tubman and Wayza Health:
Learn more about Susan Gold:
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| 106: Weight Loss vs Lifestyle Change | 06 Jul 2023 | 00:27:35 | |
The news that weight loss company Jenny Craig is shutting down had me thinking back on my times in Weight Watchers. Jenny Craig was a meal replacement system where you bought prepackaged foods or foods that were already calorie counted and macro portioned with the goal of weight loss. Weight Watchers is essentially the same: counting points assigned to food to reach a certain goal that will result in weight loss. Now, though, many weight loss companies are catching on that lifestyle changes are more in line with today’s goals. We want to be healthy, we want wellness, and they are pivoting to include that. So how can you determine what program is an actual lifestyle change program and which is still a weight loss system with an overlay of lifestyle change marketing? The biggest question to ask is “is the goal of the program still to have you shrink your body?” If the goal isn’t just a healthier lifestyle but also to reduce the size of your body, the program is still just a weight loss program. Dieting is traumatizing. It does terrible things to our bodies, health, minds, and our souls. There is a lot of value in having a healthier lifestyle, absolutely, but dieting is dangerous. So I’m going to talk about things that suggest a program is more aligned with weight loss than lifestyle or health, drawing on my experiences with Weight Watchers. I have seven points to share with you. Seven points to watch out for to determine if a lifestyle program is just weight loss system in disguise. Resources discussed in this episode: — Learn more about Dr Michelle Tubman and Wayza Health:
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| 105: Stepping Up with Pam Sherman | 29 Jun 2023 | 00:48:00 | |
I’ve been reminiscing about my love of 90s era step classes lately. Step workouts were just so much fun and I could just check out and forget my worries and feel great after the workout. It turns out that my guest, Pam Sherman, used to be a step aerobics instructor! Friends, we bonded over step classes. More than that, though, Pam has been in the health and fitness world for 26 years as a group fitness instructor, personal trainer, food coach, and more. Her tagline is “your health is your wealth” and it’s so true. We talk about women’s health and the necessity of movement. Women tend towards being all or nothing about our health: we either do nothing or start doing everything at once and can’t maintain it. We often think we need to be in shape to start working out. The truth, according to Pam, is that focusing our health is what matters. We need to love ourselves to health and stop hating ourselves to get to skinny. Pam and I talk about finding movement that we can love so we’re happy doing it, about envisioning the health we want in 20 years, the value of sleep, and the encouragement that can be found in joining classes. Pam supports women because it is our right to feel good in our bodies. She wants us to realize we deserve our health and that the work we put into it is valuable. I felt very invigorated talking to Pam and my hope is that you will too. And maybe you’ll even want to try a step workout! About Pam Sherman: Pam has been in the health/fitness world for 26 years as a group X instructor, personal trainer, food coach and more! She's passionate about helping women lose weight and feel great. Her no- nonsense approach to health and wellness goes back to the basics. Her tagline is - Your health is your wealth! Resources discussed in this episode: — Learn more about Dr Michelle Tubman and Wayza Health:
Contact Pam Sherman | CEO/Author: | |||
| 104: Making Peace With Food with Heather Carey | 22 Jun 2023 | 00:53:12 | |
Is the kitchen your favorite room in the house? If not, I’m really hoping it will be after this episode. We’re going to find out how to make friends with our kitchens and be at peace with food and eating. Heather Carey is a clinical nutritionist and culinary nutritionist and Heather joins me to talk about health and food, meal planning, and cooking healthy meals. I know I have struggled with meal planning and cooking at times, life gets busy, I don’t want to, and all sorts of reasons appear. So Heather talks about that, about the frustrations and obstacles that come up when we try to do what we know is good for us. “Food is one of these very simple things that I think human beings complicate.” Heather says this to point out how we get caught up in numbers and diets and what we should and should not eat and the food confusion we end up drowning in. Right away she addresses the “good” and “bad” food labels we assign food. Food is neither good nor bad, it’s mindfulness in eating that we need to take into account. Cooking, shopping, meal planning, and snacking all can be simplified if we approach food with mindfulness, self-compassion, and a focus on our health. I share some of my personal food stories with Heather and learn a lot. This conversation gave me so many great tips for approaching meals and eating and I love my kitchen even more after our talk. I think you’ll love what Heather has to say as much as I do. About Heather Carey: Heather Carey is a clinical nutritionist and healthy foods cooking instructor (Culinary Nutritionist) who empowers women in midlife to make peace with their bodies, food, and eating. Learn more about Heather Carey: — Learn more about Dr Michelle Tubman and Wayza Health:
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| 103 - Deadlifting Your Way Out of the Patriarchy with Caroline Addington | 15 Jun 2023 | 00:46:19 | |
Oh friends, I’m so excited to share this episode with you! After this conversation with Caroline I went to my local gym and booked some sessions, I was so inspired. I can’t imagine anyone will listen to this episode and not get excited to lift some weights or go to the gym. I’m talking to Dr. Caroline Addington, who is a former scientist turned personal trainer, about the joy of deadlifts. Seriously, we love our deadlifts, they make you feel so powerful. Caroline shares all her thoughts about fitness and strength and how women being strong is part of defying the patriarchy because we are not expected to be or look strong. Caroline and I talk about why it is that there are mental blocks for women going to a gym. It’s intimidating to step through that door, to step into a world of buff men and equipment that gives us stress. But confronting that anxiety can turn that stress into a positive motivation. There are mental and emotional benefits to taking those steps. I talk about how much I love to deadlift and my new love affair with kettlebells and Caroline and I examine why women are reluctant to do weight training. We examine that fear of being or looking “unfeminine” that is drilled into us and how that’s a symptom of the patriarchy. Being at the gym together is an act of solidarity and in defying the criticisms of our bodies. I am so happy about this episode and I hope you are as excited as I am about Caroline’s fitness and strength inspiration. About Dr. Caroline Addington: Dr. Caroline Addington is a former scientist turned NASM Certified Personal Trainer who loves helping women lift heavy, get strong and *actually enjoy* the gym. She's the host of top-rated podcast Co-create, founder of Well + Strong Training and an Aries through and through ❤ Learn more about Dr. Caroline Addington: __ Resources mentioned in this episode:
— Learn more about Dr Michelle Tubman and Wayza Health:
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| 102: Helping Your Kids Make Healthy Choices with Dr. Sheila Carroll | 08 Jun 2023 | 00:53:44 | |
We understand the journey of learning to make healthier choices for ourselves, right? But what about our kids? How do we help our kids not only make healthier choices but want to make healthier choices for themselves? I’m asked this question a lot. How do we guide our families through nutrition choices? I have to admit that not being a parent means I don’t know how we should be teaching our kids. So I asked my colleague, Dr. Sheila Carroll - who is a board certified pediatrician, obesity medicine physician, life coach, and mom - to talk with me about exactly that: encouraging healthy paths for our children. Dr. Sheila Carroll and I have similar childhood stories about how something that was said to us as children affected our body image and relationship with food early on. Sheila understands exactly why we have to be very careful about the message we send to our children. She believes that anything we want to change for our kids needs to start with us. That’s right, the parents are the ones who need to model the behaviors they want their kids to adopt! It doesn’t mean parents need to be perfect, but it does mean we do as we say. We need to make home a healthy influence on our children’s understanding of nutrition and their own value. Sheila has valuable advice to share and she draws from vast experience to explain how we can help children make healthy choices. So join my conversation with Dr. Sheila Carroll to learn how to guide kids onto a healthier path. About Dr. Sheila Carroll: Sheila Carroll, MD is board certified in general pediatrics and obesity medicine. She has been working in the clinical practice of medicine for 22 years. After discovering life coaching, she applied what she learned to her own life and experienced an upleveling transformation. She then became a certified Life and Weight Loss Coach through The Life Coach School to be able to help other people experience similar life transformations. She lives and works in Maine with her son Theo and their 14-year-old puppy Finn. Learn more about Dr. Sheila Carroll: — Learn more about Dr Michelle Tubman and Wayza Health:
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| 101: Hormones, hormones, hormones with Christa Elza | 01 Jun 2023 | 00:52:20 | |
Welcome to the first episode of Thrive Beyond Size! I am excited to move past weight loss as a focus because dieting causes us harm. So going forward, we’re going to talk about living your beautiful and vibrant life in the body you have right now. For this first episode I talk with Christa Elza who is a board certified nurse practitioner who helps clients around the country through her virtual health practice. Christa and I talk about her functional medicine path and how hormones, lifestyle, and nutrition come together to affect our health. How much about our body chemistry do we really know? Because our hormones, which include insulin, play a very big part in how we feel and how we gain weight. Christa works in areas like how metabolic health is affected by hormones, the clearing of blood glucose, how our adrenal gland is functioning, and the effect of stress on our bodily health. This is what our conversation explores, how hormones and hormonal imbalances directly impact our health and weight, specifically in women. Christa shares her expertise and offers insight into the quality of food we should be eating and the types of exercise that contribute best to our health, as well as explaining the root causes of what we feel when we feel it. I learned a lot from her and I hope you get as much value from our conversation as I did. About Christa Elza: Christa graduated with a Bachelors of Science in Nursing in 2000. She was immediately drawn to Emergency Medicine and was a trauma nurse for 8 years. She has since earned her Masters Degree in Nursing from Texas State University and is a board certified nurse practitioner in Family Practice Medicine. She was the sole practitioner in a clinic specializing in weight loss, hormone balance, and aesthetics. During this time she realized the tool box of what she could offer for health solutions was too limited for how she wanted to serve her patients. She wanted a better way to help her patients achieve lasting health results. With that vision in mind, Christa began her journey with the School of Applied Functional Medicine, learning the root cause approach to personalized healthcare. In August of 2020, Christa launched her virtual health practice and is now able to provide help to clients around the country via webcam. As a functional-medicine expert, she specializes in clinically investigating underlying factors of fatigue, hormone balance, thyroid issues, digestive issues, and more. Christa uses breakthrough diagnostic testing that’s rarely done in conventional settings to uncover the hidden causes of why people feel the way they feel. From here, the real healing is possible. In her free time you can find Christa spending time with her husband of 16 years, Jon, their 3 boys, + her puppy, Sage. She is now living in the San Antonio, TX area and loves being outdoors, skiing, traveling, hanging out poolside, + spending time with friends. Learn more about Christa Elza: — Learn more about Dr Michelle Tubman and Wayza Health:
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| 100: Thrive Beyond Size | 25 May 2023 | 00:22:53 | |
Friends, I’m excited that you’re here with me because I have a big announcement to make! The Mindful Weight Loss with Michelle Tubman MD podcast ends with this episode. BUT… don’t panic, I’m not leaving, I am changing this podcast name to Thrive Beyond Size. It’s our 100th episode so it feels like the right moment to make this change, but beyond that, I have been feeling for a while now that a change in focus aligns more with what I truly want to accomplish with this podcast. And I’m so thrilled to share this next journey with you! In the first episode I shared much of my story and I got so much feedback from people who said it sounded so familiar and that it resonated. That really is what I wanted to accomplish. But through working with my coaching clients over the last two years and drinking in the knowledge of guests, my own thoughts on weight loss and body size and food in general have shifted. I want to direct the conversation away from the societal narrative of “thin is valuable” to one that assures us that we are good enough as we are, while still weaving my medical interest in health into the conversation. I explain all my thoughts in this episode, and lay out my thinking on why Thrive Beyond Size is the right change at the right time for myself and the podcast. And for you as well, is my hope. So let’s talk about the shift together and look forward to the future. — Learn more about Dr Michelle Tubman and Wayza Health:
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| 099: Let's Talk BMI | 18 May 2023 | 00:32:02 | |
Anyone who has gone to a doctor has had their BMI measured. This is something all physicians do because it’s a standard of care, it’s still considered important according to the guidelines given to medical professionals. BMI is a flawed guideline, we know this now. But why was it adopted at all? What does it actually measure? I thought it was high time to devote an episode to answering all the questions you have about BMI. I’ve addressed parts of BMI in previous episodes but this is the one where I break it all down for you and talk about how it works and why it’s so flawed. Medicine is slow to change which is why the BMI is still being used, despite knowing its limitations. The BMI doesn’t actually measure what we intend it to. We use it as a way to estimate body fat percentage but that’s not what it is designed for, that’s not what it does. Measuring body fat is important because there are different types of fat in your body and I talk about them. I talk about why relying on BMI gives inaccurate ideas about people’s health and what a better methodology would be. I talk about metabolic syndrome and diabetes. I really just address all the questions I’ve been asked about BMI so you can see why it doesn’t reliably correlate with health. There are things that do contribute to a “happy weight” and I explain them so you can focus on those with your doctor instead of BMI. — Learn more about Dr Michelle Tubman and Wayza Health:
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| 098: Body Love with Rachel Lavin | 11 May 2023 | 00:44:49 | |
If I asked you “Do you love your body?” would your answer be dependent on how well your next diet works or whether you reach your goal weight or if you had more time at the gym? Could you say you love your body right now? I know I’ve struggled with saying that as so many of us have, especially women. My guest, author of “The Doughnut Diaries” and certified health coach Rachel Lavin, is on a mission to teach body love and help people heal from negative body image. Rachel has experienced not loving her body at every size from 12 to 0 so she knows that self acceptance is not in weight loss but in mindset. Rachel reached a point where, as she put it, “I got sick and tired of being sick and tired”. She reached a point of just being tired of feeling bad about herself. She worked to shift her mindset from feeling ugly and betrayed by her body to being able to wake up and tell herself she’s beautiful and mean it. She established three pillars of fitness - nourishment for body and mind, movement, and rest - to encourage women to find the same body love. Rachel and I talk about her book, researching body positivity, how our messaging about our bodies affects our children, and why physicians need to abandon reliance on the BMI and focus on actual health. The messages in this episode are so personal and valuable, I hope you find them as helpful as I do. About Rachel Lavin: Rachel Lavin is a Published author of “The Doughnut Diaries”, Professional Speaker, Body Love Coach, Certified Health Coach, Certified Personal Trainer. She grew up in Northern California and has lived in Hawaii, Vancouver, Washington and Portland, Oregon and New York City. She currently lives in Greenville, South Carolina with her partner. In 2000 Rachel began her career as an ACE certified group fitness instructor teaching a plethora of classes such as Aqua Aerobics, Bootcamp, Jazzercise, Dance Aerobics, Stretch and Chair classes. In 2007 she was certified as an ACE Personal Trainer working at big box gyms in NYC and becoming an independent trainer in 2012. Rachel wanted to take her passion for helping people to the next level and became an ACE certified Health Coach in 2018. In 2020 Rachel wrote her first book "The Doughnut Diaries" about her own struggles with her weight and restrictive diets which lasted for over thirty years. As Rachel turned forty the expression “I got sick and tired of being sick and tired” hit home and she made a decision to take her power back and heal from decades of negative thinking and self sabotage. Rachel began to do the work on her mind, body and soul. Writing her book was her way of sharing her message to women that they are not alone! Now using her book Rachel wants to help people who have had or are still experiencing negative body image. By using what she now refers to as her three pillars of fitness; Nourishment for both the mind and body, Movement & Rest. “My mission is to create a safe space for all women to feel whole in their own body.” – Rachel Lavin Contact Rachel Lavin Body Love Educator, Speaker, Author Website | Facebook | Instagram | LinkedIn
Resources discussed in this episode: — Learn more about Dr Michelle Tubman and Wayza Health:
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| 196: The Control Paradox - Why More Food Rules Make You Feel More Out Of Control | 27 Mar 2025 | 00:21:10 | |
Hello everyone and welcome back to Thrive Beyond Size. This episode was partly inspired by my husband returning to school and watching how meticulous he is about his assignments. The effort he puts into things is admirable but not sustainable and I realized that striving for perfection is about the illusion of control. It correlates to healing relationships with food in a very real way. If you’ve spent years trying to control food, just holding onto the reins of your relationship with food so tightly, you probably believe that you have control and are safe, right? But something I call the control paradox comes into play which is that the tighter we clamp down, the less control we actually have. The more we restrict, the more chaotic and compulsive things become. So today I dive into the control paradox: what it means, how it works, and how to break free. I explore three very important questions: 1) Why do we believe that control equals safety in the first place? 2) How do restriction and rigid food rules backfire on us, making food feel even more chaotic? 3) How can we step out of this control paradox and into a place of more trust and freedom with food? A lot of our food rules are shaped from a very young age and when we also factor diet culture into the mix, we take in the primary message that our bodies can’t be trusted and control is the answer. Control makes us feel like we might be safe. But as soon as we slip up, we spiral into chaos and feel very unsafe. So the answer actually lies in trust. Learning to trust our bodies again. And that’s what I explore: why trust is so scary but vital to intuitive eating and breaking out of the control paradox. __ About Dr. Michelle Tubman: Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches. She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible. __ Learn more about Dr. Michelle Tubman and Wayza Health:
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| 097: My Dry Holiday | 04 May 2023 | 00:21:57 | |
When was your last real true holiday? One where you shut off work and didn’t bring a laptop and truly went on vacation? It’s difficult to do that but so rewarding when you do. I want to share my experiences from the three weeks I just spent in Thailand where I did just that! I even took the work apps off my phone. I felt incredibly liberated. The parameters I set around food added to the good feeling. Usually when I go on holiday I set gentle guidelines for myself in terms of food: I’ll stop eating when I’m full, I won’t overeat, and I’ll make sure to drink all my water. I achieved this and more. Let me first say I’m not a real alcohol drinker or a late night partier. I had my party time in my youth but now I want to feel healthy and rested on my holidays. I’m also a bit picky about alcohol but I like to indulge in bold red wine, whiskey, and single malt scotch. On our first evening in Bangkok, we went to a rooftop bar and enjoyed a meal with a gorgeous martini. But halfway through, in spite of how delicious it was, I suddenly decided I didn’t want it. I didn’t want the alcohol. This aversion to alcohol just seized me through the whole vacation and I went with it; I ended up having a dry holiday and thoroughly enjoyed it. And what I realized was how empowered I felt in being able to follow my body and take a stand against what the norm was. I want to share that with you, all the revelations I had on my holiday. So join me on this journey. About host Michelle Tubman: Michelle Tubman is an emergency physician in Alberta, Canada. She is also an overweight woman who has struggled for decades with her own weight and body image. She has spent her adult life constantly battling the urge to overeat with her desire to be thin and healthy. As a physician she understood the nutritional aspects of a healthy diet, but having the knowledge wasn’t enough to produce the changes she wanted in her body. And so she pursued extra training in life coaching, nutrition coaching, the science of habit formation, and eating psychology. And this is where the magic is. There is so much work that needs to happen on the inside before we can see changes on the outside. Michelle founded Wazya Health to help successful, professional women who, after years of dieting, understand that optimal weight and health is more than calories-in-calories-out. She wants to help women listen to that quiet voice inside that tells them there’s deeper work to be done when it comes to weight and body image. — Learn more about Dr Michelle Tubman and Wayza Health:
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| 096: Driving Stick In An Automatic World | 27 Apr 2023 | 00:18:18 | |
Do you drive an automatic or stick shift? The first car I bought for myself was a stick shift, a Toyota Tercel. I drove it basically into the ground. But three years ago I bought a new car and it’s actually sort of challenging to buy a stick shift now. Everything is automatic. There’s less to think about while driving. This struck me as a really interesting analogy to emotional eating. Emotional eating is like driving an automatic car. The car does all the shifting for you, you don’t have to think about it. That’s what happens when we stress or anger eat, we aren’t even conscious of searching for the food until we’re actually eating it. How do we engage thought about it? How do we shift out of automatic and get back in control of the car? If a stick shift is what you’re used to driving, eventually your body understands when to gear up or gear down. There’s an actual physical sense of when it needs to happen. You’re in control of the car without effort, you just have awareness of what’s needed. And that’s what we need to cultivate with food. The awareness and control of driving a stick shift. When we let our eating go on automatic, we are in danger of losing our intuition for what to do. It’s empowering to take control of our direction and let our bodies learn to read when they need to gear up or gear down in terms of eating. And just like it’s never too late to learn to drive a stick shift, it’s never too late to gain control of emotional eating. I forget how to drive stick every once in a while. But there are checks in place to help me. I’m going to share with you how to get back into that place of conscious body driving in this episode. About host Michelle Tubman: Michelle Tubman is an emergency physician in Alberta, Canada. She is also an overweight woman who has struggled for decades with her own weight and body image. She has spent her adult life constantly battling the urge to overeat with her desire to be thin and healthy. As a physician she understood the nutritional aspects of a healthy diet, but having the knowledge wasn’t enough to produce the changes she wanted in her body. And so she pursued extra training in life coaching, nutrition coaching, the science of habit formation, and eating psychology. And this is where the magic is. There is so much work that needs to happen on the inside before we can see changes on the outside. Michelle founded Wazya Health to help successful, professional women who, after years of dieting, understand that optimal weight and health is more than calories-in-calories-out. She wants to help women listen to that quiet voice inside that tells them there’s deeper work to be done when it comes to weight and body image. — Learn more about Dr Michelle Tubman and Wayza Health:
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| 095: Food Addiction | 20 Apr 2023 | 00:39:30 | |
Today’s show was inspired by my recent appearance on The Buzz, an Edmonton streaming talk show, where I sat in as the expert on addiction. That same evening my clients and I had a coaching session where the topic of food addiction came up again. So it’s on my mind, it’s been percolating in my brain, and now I really want to share my thoughts with you. Because I have come to a bit of a realization that we risk damaging ourselves when we call our overeating a food addiction. I’ll explain why I think that and I’ll define addiction and talk through it as well. Addiction is medically defined as requiring four things: 1) compulsion, 2) negative consequences, 3) symptoms, and 4) development of a tolerance to the object of addiction. It’s important to understand how each one of these requirements plays into addiction, whether it’s alcohol, gambling, shopping, social media, drugs, or anything else we latch onto to numb uncomfortable emotions. But there are considerations that I think separate food from being an addiction. What is the treatment for overeating as compared to the treatment for over-consumption of alcohol or sugar, for example? And how does labeling food struggles as an addiction actually hamper our healing efforts? These are some of the questions I work through in this episode, so join me for this thought experiment journey. About host Michelle Tubman: Michelle Tubman is an emergency physician in Alberta, Canada. She is also an overweight woman who has struggled for decades with her own weight and body image. She has spent her adult life constantly battling the urge to overeat with her desire to be thin and healthy. As a physician she understood the nutritional aspects of a healthy diet, but having the knowledge wasn’t enough to produce the changes she wanted in her body. And so she pursued extra training in life coaching, nutrition coaching, the science of habit formation, and eating psychology. And this is where the magic is. There is so much work that needs to happen on the inside before we can see changes on the outside. Michelle founded Wazya Health to help successful, professional women who, after years of dieting, understand that optimal weight and health is more than calories-in-calories-out. She wants to help women listen to that quiet voice inside that tells them there’s deeper work to be done when it comes to weight and body image. — Learn more about Dr Michelle Tubman and Wayza Health:
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| 094: Problem Solving | 13 Apr 2023 | 00:21:02 | |
When you encounter a problem, do you immediately throw up your hands and say “I give up” or push the problem away and ignore it? We all do it, let’s be honest. But life is difficult, I’m sorry to say, and we will encounter problems of all sizes throughout life. So I want to talk about problem solving. There is a tried and true strategy out there that has specifically been validated for people suffering from binge eating disorder to help heal the binges. Studies have been done on how effective it is. And indeed, this strategy can be used on any problem in life, not just to aid binging and eating. The problem solving strategy is a six step process. Well, six and a half because I like to add a final little note to the end of the six steps. Those steps are 1. Identify the problem, 2. Specify the problem accurately, 3. Brainstorm solutions, 4. Critically evaluate the solution implications, 5. Choose the best solution, 6. Take action. And then the half: Evaluate how well it works for you. But I’m not just going to throw this list at you and say “there you go”, I am going to break down each step, how to do it, and why it’s important. I use this process myself, so I have examples from my own life to share. After this episode you will have an actual step by step guide for how to tackle the next problem you encounter. About host Michelle Tubman: Michelle Tubman is an emergency physician in Alberta, Canada. She is also an overweight woman who has struggled for decades with her own weight and body image. She has spent her adult life constantly battling the urge to overeat with her desire to be thin and healthy. As a physician she understood the nutritional aspects of a healthy diet, but having the knowledge wasn’t enough to produce the changes she wanted in her body. And so she pursued extra training in life coaching, nutrition coaching, the science of habit formation, and eating psychology. And this is where the magic is. There is so much work that needs to happen on the inside before we can see changes on the outside. Michelle founded Wazya Health to help successful, professional women who, after years of dieting, understand that optimal weight and health is more than calories-in-calories-out. She wants to help women listen to that quiet voice inside that tells them there’s deeper work to be done when it comes to weight and body image. __ Learn more about Dr. Michelle Tubman and Wayza Health:
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| 093: Essential Skills for Weight Loss | 06 Apr 2023 | 00:30:53 | |
The more self-help books I read on the subject of weight loss and our relationship with food, the more I realize that common threads keep appearing amongst so many of the books. The concepts that continue to appear, book after book, year after year, are the concepts containing some truth. When I read “How to Do the Work” by Dr. Nicole LePera I was struck by the similarities between her four pillars of reparenting and the four pillars I stress as essential skills for learning weight loss in a sustainable way. And that’s what I’m talking about today: the four pillars that will assist you in growing the skills you need for weight loss and change. I want to take you through the four pillars in detail, so you understand what they’re about and how they assist you. That’s the journey we are on in this episode. The four pillars - emotional regulation, loving discipline, self care, and reconnecting with joy - contain messages that guide us in healing past wounds and re-setting current patterns. I see them as coming from a loving space, and not a space of deprivation or punishment. The key to essential skills is understanding how we think, how we feel, and what choices we have the power to make to guide us through change. I hope you find this as helpful as I do. About host Michelle Tubman: Michelle Tubman is an emergency physician in Alberta, Canada. She is also an overweight woman who has struggled for decades with her own weight and body image. She has spent her adult life constantly battling the urge to overeat with her desire to be thin and healthy. As a physician she understood the nutritional aspects of a healthy diet, but having the knowledge wasn’t enough to produce the changes she wanted in her body. And so she pursued extra training in life coaching, nutrition coaching, the science of habit formation, and eating psychology. And this is where the magic is. There is so much work that needs to happen on the inside before we can see changes on the outside. Michelle founded Wazya Health to help successful, professional women who, after years of dieting, understand that optimal weight and health is more than calories-in-calories-out. She wants to help women listen to that quiet voice inside that tells them there’s deeper work to be done when it comes to weight and body image. Resources discussed in this episode: — Learn more about Dr Michelle Tubman and Wayza Health:
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| 092: Train Your Mind and the Body Will Follow with Sandy Weston | 30 Mar 2023 | 00:47:53 | |
How long does it take to start making an impactful change in your life? Would you believe me if I said just 1 to 3 minutes a day? It doesn’t have to take long, be expensive, or seem impossible to be effective. This is the message Sandy Joy Weston, keynote speaker and author, shares with the world. I hear about the experiments she did with clients to find that 1 to 3 minute ideal time. Sandy is a firm believer that the body and mind are absolutely connected, so if we train our minds, our bodies can’t help but get involved. Our bodies want to exist in a state of peace and joy, and it takes less than 5 minutes a day to start reconnecting us with that goal. Sandy and I discuss how to notice the signs our bodies are giving us, where they are carrying our tension, and how just a breath can relax our tight neck and hunched shoulders. Breathing, our breath, is something we always have with us. It’s inspiring how much a breath can help us find a moment of centeredness. Sandy’s studies of 100 people she felt exuded joy most of the time led her to the only common denominator between them: doing something in the morning to start their day in a positive headspace. Exercise, petting the dog, meditating, playing the piano, it didn’t matter what it was, but they all started their days with a morning routine just for themselves. And if there’s one message Sandy wants to impart, it’s that we’re meant to have a joyful life so step back and breathe. About Sandy Joy Weston Sandy Joy Weston M.Ed is a keynote speaker, podcaster, 3x published author, and entrepreneur, who has owned and operated health and wellness companies for over 30 years. Sandy is the founder of SJW Productions, whose main mission is to highlight all the positive in the world. In addition to her speaking and podcasts, she does this through her books, Train Your Head & Your Body Will Follow, My 30-Day Reset Journal, Recess to Reset, and her coaching and workshops. Sandy’s mission is to spread pure joy and inspire others to see their true power. In her keynote, Life Doesn’t Happen to You…You Happen to Life, she shows how just taking 1-3 minutes a day to focus on how you want to show up in the World can have a huge impact on your life. Contact Sandy Joy Weston | Entrepreneur Website | Facebook | Instagram | YouTube | LinkedIn Resources discussed in this episode:
— Learn more about Dr Michelle Tubman and Wayza Health:
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| 091: Shake Your Tail Feathers with Megan Nolan | 23 Mar 2023 | 00:39:50 | |
How do you start your day? We all have a morning routine, but do you have a meaningful one? Before diving into our phone and emails which put the day on a frantic “go go go” mindset, we can create a routine that is impactful in that it makes us feel grounded, calm, and centered. Personal Trainer and Yoga Instructor, Megan Nolan, joins me to talk about how to create a new meaningful morning routine, even if you’re busy. Megan believes that intentionality connects us to our inner guidance and to how we feel - and making ourselves a priority, even for a short time, is the ultimate gift. Megan and I discuss morning routines and how to fit something intentional into whatever amount of time we have. My routine is an hour but yours certainly doesn’t have to be. Megan describes how simply being aware of how you’re holding your body while you brush your teeth is a good step. She shares about how to hack your brain so adding one new thing becomes routine, the importance of celebrating progress, how posture affects our mind, and how to open our posture up throughout the day. Megan inspires putting meaning into mornings with little things that are achievable with even the smallest amount of available time. About Megan Nolan Megan helps purpose driven women get out of self care overwhelm by creating a meaningful morning routine that leaves them feeling AH-mazing and set them up for massive success each day. She is the creator of the Warrior’s Journey which is her unique combination of Yoga, toning exercises, and mental fitness that gives you the tools you need for holistic health and happiness. Contact Megan Nolan Personal Trainer & Yoga Instructor Website | Facebook | Instagram
Resources discussed in this episode:
— Learn more about Dr Michelle Tubman and Wayza Health:
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| 090: Healing Trauma With Anissa Hudak | 16 Mar 2023 | 00:49:11 | |
Content Warning: Detailed sexual assault memories and related trauma discussion Our bodies absorb every experience we have. These experiences can manifest in our bodies mentally, emotionally, and physically. So when we suffer a traumatic event, how does that resonate in our bodies? And how can we heal from those resonating responses? I’m joined today by Yoga Therapist and Founder of the Trauma Healing Yoga Therapy Program, Anissa Hudak. Anissa and I talk about PTSD from trauma and how those memories live in us and return unbidden. Most importantly, Anissa shares how to process that trauma and how to walk a healing journey. Anissa and I each share personal stories of sexual assault and triggered traumatic memories as ways to really dig into Anissa’s processes surrounding healing. She explains where trauma lives in the body and brain, how it might look physically, and how PTSD draws on those memories. She details the differences between yoga and yoga therapy and links the physicality of yoga to the ability to heal the body’s trauma. It’s a tough but rewarding conversation today that sheds necessary light on a topic all too familiar to us but not talked about enough. About Anissa Hudak Anissa’s life has been intertwined with PTSD/Trauma and the military. Not only is she the daughter of a Vietnam Veteran, she was also married to an active duty member (and Iraq/Afghanistan Veteran) for over 20 years. For 3 years, she volunteered at the Warrior Transition Battalion at Fort Riley, Kansas providing yoga therapy, meditation, and other holistic treatments to the soldiers, family members, and staff. After seeing others struggle, and having her own personal struggles with trauma/PTSD, she was inspired to create the Trauma Healing Yoga Therapy Program. As a Yoga Therapist and founder of the Trauma Healing Yoga Therapy Program, she guides others in the use of effective, science based yoga therapy and other holistic techniques for the management/healing of symptoms relating to PTSD and trauma for people who want to control their PTSD - not allow it to control them. Recently, she has focused her efforts to working with women who have been sexually traumatized to help them heal their PTSD (and other trauma related issues) with yoga therapy. As a 2x rape survivor, she intimately understand the needs these women face, and helps them navigate their healing journeys. Anissa earned her 200 RYT, 500 RYT and was awarded her Certification in Yoga Therapy from the International Association of Yoga Therapy. Additionally, she has completed a 120 Hour YogaFit Warriors training and the MBSR (Mindfulness-Based Stress Reduction) online course through the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. Currently a student with the Phoenix Rising School of Yoga Therapy, Anissa is learning another approach to utilizing yoga to help release trauma from the body. She works with people with all types of physical conditions, but specializes in working with those suffering from PTSD, TBI’s and all trauma-related issues and has been for over the past 5 years. Contact Anissa Hudak, C-IA YT; 500 RYT Founder of the Trauma Healing Yoga Therapy Program Website | Facebook | Instagram | Email | LinkedIn __ Resources discussed in this episode: — Learn more about Dr Michelle Tubman and Wayza Health:
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| 089: It’s Never About the Food with Errin Smith | 09 Mar 2023 | 01:21:04 | |
What are we feeding when we eat? Sometimes we are feeding inner needs, a desire for connection, and our feelings. It’s the emotional eating, the eating of our feelings, that is the focus of conversation in this episode. I’m joined by the founder, producer and host of What We Crave: The Emotional Eating Summit, Errin Smith, in what is a truly honest and beautiful talk about our cravings and how to make peace with them. This isn’t about the food at all, really. It’s about why we’re eating when we eat certain things. It’s about how to heal and feed what we really want to nourish. Errin shares her personal journey through emotional eating and dieting to frame how she decided to really understand the craving beneath the food. She stresses that while nutrition is important, when we’re binge eating it’s not about the food but something deeper. Errin and I discuss how to satisfy our emotional cravings with more inwardly nourishing activities. Where do we find joy, where do we get connection, how are we sleeping? Errin details all the ways in which we can find dopamine elsewhere before we talk about eating. It’s a beautiful conversation about awareness of the connections we’re seeking. About Errin Smith Errin Smith, also known as "That Health Chick" on instagram is an avid health and fitness fanatic who is expert trained in health optimization for over 15 years, and has worked with world leading health experts such as Dr. Zach Bush MD, Dr. Christine Shaffner, Mark Groves and a list of other high level celebrity health experts. She is also the founder, producer and host of What We Crave: The Emotional Eating Summit. After 30 years of struggling with emotional eating, food addiction, and "shame fasting", Errin became obsessed with understanding the root cause of what it is that we are REALLY craving. She is on fire for cultivating real, beautiful, honest conversations that provide roadmaps to healing and how to make peace with food and ultimately yourself. Contact Errin Smith That Health Chick, Producer & Host: What We Crave Website | Facebook | Instagram | Email
Resources discussed in this episode:
— Learn more about Dr Michelle Tubman and Wayza Health:
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| 088: Healing From Within with Amy Stein | 02 Mar 2023 | 00:45:35 | |
Many of us have had the experience of symptoms in our body that our Western medicine and doctors don’t always have answers to. And sometimes symptoms are messengers telling us to listen to our bodies. Urging us to reconnect our body and spirit before physical healing can occur. In this episode, I have a wonderful conversation with Amy Stein, Herbalist and Trauma-Informed Breathwork Facilitator, about how to listen to those messages, advocate for ourselves, and connect to our inner wisdom on our healing journeys. Amy shares her story of the bodily pain symptoms she would experience as a child that nobody could understand. At the time nobody understood what it meant to be highly sensitive and empathic, so it was a long journey to learn that external stimuli were manifesting physically in her body. Amy and I talk about starting healing with breathwork and we explore the value of healthy food, connecting with nature, and how to really hear the messages our bodies send us. About Amy Stein Amy's journey began about 12 years ago when her body's message grew increasingly loud and unavoidable. She had always had stomachaches and headaches as a child but the message that was given to her by others was that she was too "sensitive" and was affected by too many things. At the time Amy didn't know what this meant and wouldn't discover that she was Highly Sensitive and an Empath until further in her healing journey. This is when many of these sensations increased in intensity and duration and she was unable to ignore them anymore. She went the traditional route for healing but nothing seemed to work and she became sicker and sicker. It took some time but she found her way to Plant Medicine and she found some relief. Then she discovered Energy Medicine a few years later and more of the puzzle pieces fell into place. She began to re-connect her Body and Mind and add in the missing component of Spirit. This then led to the final piece of the trauma-informed breathwork training. This piece allowed her to remember that her body was designed to heal and that you can't heal by yourself, you need to be supported in the process to allow for the healing to occur. Through her own healing and health journey she decided to begin helping others to reconnect to their own inner wisdom. She realized that we all have the ability to live via our intuition-we simply need to trust it. Contact Amy Stein - Herbalist, Energy Medicine Educator and Trauma-Informed Breathwork Facilitator:
Resources discussed in this episode:
__ Learn more about Dr Michelle Tubman and Wayza Health:
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| 195: Welcome to Nourish Yourself Body+Mind | 20 Mar 2025 | 00:18:18 | |
Hello friends and welcome back to the podcast! Today I have something truly special to share with you, something that I’ve been pouring my heart and soul into for months. Today I’m announcing the launch of my brand new course: Nourish Yourself Body+Mind. This course, Nourish Yourself Body+Mind, is a roadmap and support system for unlearning what diet culture has taught, rebuilding a foundation of trusting yourself, and finding a completely new way of relating to food. This isn’t just another intuitive eating course, this is an in-depth whole-self transformation that helps you move along the healing process. Nourish Yourself Body+Mind will go through the reasons why you might feel out of control around food, reasons that pertain to biology and not simply willpower. The course will look at how to stop the food chatter in your head, it will look at emotional eating and eating struggles, it will examine new ways to take care of yourself. It is designed to support you through every step of the journey of healing relationships with food and self. Letting go of self-criticism. Letting go of the daily scale and body critiques. Cultivating self-compassion. Unpacking the ways in which diet culture has kept you small emotionally, mentally, and socially. It’s a 12 module course with each module containing between 10 and 14 lessons. There’s a video, a workbook, and audio that go with each module. Join me as I really unpack my motivation and passion for the Nourish Yourself Body+Mind course and what it can do for you. __ About Dr. Michelle Tubman: Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches. She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible. __ Resources mentioned in this episode:
__ Learn more about Dr. Michelle Tubman and Wayza Health:
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| 087: The Scarlet F - Tackling Fat Shaming | 23 Feb 2023 | 00:33:15 | |
A few months ago I was on a cruise with my mom and listened to other women at our dinner table fat shame other women who chose to wear bikinis by the pool. I was appalled and so I spoke out. When I posted about that conversation on my social media, I got a ton of questions about how to handle fat shamers. So in this episode I give specific advice on how to talk to:
These conversations aren't easy, but they are necessary. Learn more about Dr Michelle Tubman and Wayza Health: | |||
| 086: Overcoming Obstacles with Kate Glendon | 16 Feb 2023 | 00:42:50 | |
Kate Glendon, a Certified Professional & Mindset Coach, knows what it feels like to burn the midnight fire from all ends - work, relationships, failed diets. She also knows that place most of us know so well--the burning in your heart and head and the desire to be happy, but not knowing how to get there. Together, Kate and I discuss how to clarify your goals, identify the obstacles holding you back, and develop strategies for overcoming them.
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| 085: MOVE with Ashleigh Gass | 09 Feb 2023 | 00:56:19 | |
There is no question that exercise is part of a healthy lifestyle. But it can be hard to know where to start if you're brand new to exercise. It can also be difficult to know how to expand your movement routines once you get comfortable making exercise a regular part of your life. In this episode, I talk to Ashleigh Gass, a Certified Strength and Conditioning Specialist. Together we explore:
Ashleigh has offered a "10in10" mobility poster just for you. I've been doing this for the last few days and it FEELS AMAZING. You can download your own copy HERE. Learn more about Dr Michelle Tubman and Wayza Health:
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| 084: The Holistic Health Approach with Andrea Nicholson | 02 Feb 2023 | 00:44:16 | |
In this episode, I am joined with Andrea Nicholson, nutrition therapist and restorative wellness practitioner. We talk about how functional medicine can help you understand why you may not be losing weight, despite all your best efforts. Specifically, we dig deep into:
Learn more about Andrea by visiting her webpage: https://www.healthylifewithandrea.com You can book a free 45-min consult with her when you visit this page. You can also listen to her podcast, Holistic Health Bites. Learn more about Dr Michelle Tubman and Wayza Health:
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| 083: Ch-ch-changes Part 2 | 26 Jan 2023 | 00:33:58 | |
How many times have you decided to make a change in your life, only to find yourself giving up a few weeks into it? This is all too common, and it’s because you don’t have a good plan for change. In this episode, you’ll learn a 6-step process for change that will not only increase your chances of sticking with it, but will also help you enjoy the difficult process of change. Learn more about Dr Michelle Tubman and Wayza Health:
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| 082: Ch-ch-changes | 19 Jan 2023 | 00:22:53 | |
Change is hard, maybe even the hardest thing you’ll ever do. But that doesn’t mean you can’t be successful at implementing change in your life when it’s important to you. In this episode, you’ll learn exactly why change is so difficult, and how the way you *think* about change is part of the problem. You’ll also hear about how you can take a different approach to change…one that will make success so much more likely. Specifically, you’ll learn:
Learn more about Dr Michelle Tubman and Wayza Health:
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| 081: Eat Your Veggies! | 12 Jan 2023 | 00:27:57 | |
Do you struggle with getting your veggies in? If so, you aren’t alone... In this episode, you’ll learn:
Need help? Head on over to www.wayzahealth.com | |||
| 080: Toxic Nutritional Beliefs | 05 Jan 2023 | 00:26:44 | |
So many women tell me they know exactly what they need to do to lose their weight but they just don’t do it. This is because weight loss is largely a mental game. If you focus all your energy on food and exercise without addressing the mental and emotional obstacles that hold you back, your weight loss simply won’t be sustainable in the long run. In this episode of the podcast, you’ll learn about the most common toxic beliefs women have that keep them from being successful on their weight loss journey, and how you can turn those thoughts around to help you reach your goals. Address your own limiting beliefs with weight loss coaching. Learn more at www.wayzahealth.com. | |||
| 079: Personal Growth vs Weight Loss | 29 Dec 2022 | 00:20:25 | |
If you find yourself frustrated and disappointed with your weight loss, it may be time to take a step back and re-focus. What if you let your struggles with food and weight be a doorway into something deeper? What if the real reason why you haven’t been able to lose your weight is because there’s a lesson to learn from it that you just haven’t learned yet? Tune in to this episode to learn how to pivot from weight loss to personal growth, and how this strategy may actually help you lose your weight in the long run.
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| 078: The Four Tendencies | 22 Dec 2022 | 00:34:45 | |
We always talk about the fact that there is no one-size-fits-all approach to weight loss. This is primarily because every body has different needs when it comes to nutrition and movement. But another important reason is that every mind approaches goals in its own unique way. So in this episode we are diving into Gretchin Rubin’s Four Tendencies - Upholder, Obliger, Questioner and Rebel - and exploring how you can use your primary tendency to your advantage on your weight loss journey. To determine your tendency, head on over to Gretchin’s website and take her quiz: https://gretchenrubin.com/quiz/the-four-tendencies-quiz/
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| 194: Intuitive Eating and Your Period | 13 Mar 2025 | 00:34:51 | |
Friends, welcome back to Thrive Beyond Size. Today I’m talking about intuitive eating and how the heck you do it while on your period. I realized when I instinctively bought cookies that I almost never buy while grocery shopping the other day, that my mind and body are pretty in sync now because a day or two later I got my period. Which explains the cookie craving. We’re used to cravings, especially for sugar, during PMS, but today I’m exploring how our menstrual cycles truly affect our relationship with food and how to work intuitive eating into that. Diet culture has conditioned us to believe that we need to follow a strict eating routine and follow it day in and day out, but in reality our bodies don’t work like that. We’re not designed to function that way. Hunger fluctuates throughout the month, and as hormones shift during our menstrual cycles, everything from metabolism to cravings and energy levels changes, too. We simply need different things through different stages of our cycle. I’m going to go through our menstrual cycle stage by stage, looking at what actually happens bodily at each point. Then I’m going to talk about how to work intuitive eating into that. What we need changes, so what we eat will change too and that’s okay. Why do we crave sugar at one point, and nutrient-dense food at another? Let’s find out together and break down the myth about routine diets as we do. __ About Dr. Michelle Tubman: Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches. She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible. __ Learn more about Dr. Michelle Tubman and Wayza Health:
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| 077: A Powerful Question | 15 Dec 2022 | 00:18:00 | |
The other day I was in Starbucks listening to two women talk about weight loss. They were convinced that weight loss was going to solve their problems, but I couldn’t help but wonder how their lives would be different if they stopped waiting for weight loss and started finding more immediate solutions instead. There was a question I was dying to ask these women in Starbucks. I missed that opportunity, but you get to hear it here. It’s a powerful question that you can use to switch your mindset and start seeing progress on your goals, no matter what they are. Want to work with me? Head to www.wayzahealth.com to find out more. | |||
| 076: Why Clothes Matter | 08 Dec 2022 | 00:26:29 | |
| 075: Why NOW is the Perfect Time to Start | 01 Dec 2022 | 00:29:54 | |
| 074: Why Skinny Will Never Make You Happy with Josie Warren | 24 Nov 2022 | 00:51:01 | |
| 073: Release The Pressure | 17 Nov 2022 | 00:25:17 | |
| 072: Dopamine Fast | 10 Nov 2022 | 00:35:34 | |
This month inside Nourish Yourself: Body+Mind, we are doing a "dopamine fast", as described by Dr. Anna Lembke in her book, Dopamine Nation: Finding Balance in the Age of Indulgence. Of course, you can't actually fast from a naturally occurring brain hormone, but you can choose to be more intentional about where you're getting your dopamine from. That's what it's all about. If you've been using food. (or alcohol, gaming, social media, shopping, you name it) to feel good, you're probably finding yourself in this cycle of desperately not wanting to engage in those activities, but finding yourself compelled to anyway, almost as if you're doing it against your own will. There's a good reason why this happens - it's your brain doing what brain's do, trying to seek pleasure, avoid pain, and do so by using the least amount of energy possible. This is the basis behind habits. The good news is that you can break this cycle, and in this episode, you'll learn how. If you need some help, it's not too late to join us inside Nourish Yourself. Find out more at www.wayzahealth.com/nourish-yourself. Learn more about Dr Michelle Tubman and Wayza Health: Website: www.wayzahealth.com | |||
| 071: Eating For A Healthy Menopause with Alison Bladh | 03 Nov 2022 | 00:50:07 | |
We experience so many changes in our body as we approach midlife as women. Sometimes it feels like we have no control over these changes, and that can be frustrating. But it doesn't have to be that way. In this episode, Alison Bladh shares how nutrition, lifestyle and a positive mindset can ease the transition through menopause. Learn more about Dr Michelle Tubman and Wayza Health: Website: www.wayzahealth.com | |||
| 070: Exploring Boundaries with Dana Skaggs | 27 Oct 2022 | 00:57:29 | |
One thing that ALWAYS comes up when I'm coaching women on weight loss is boundaries. There's a tendency to put everyone else first, and only take care of ourselves if there is time/energy/bandwidth at the end of the day to do so. We don't know how to say no to others because we've never given ourselves the opportunity to try. Weight loss requires you to prioritize yourself, and sometimes that means enforcing boundaries in your life. But what exactly are boundaries? In this episode, I'm joined by psychotherapist Dana Skaggs, an expert on boundaries. Together, we explore:
To learn more about Dana and listen to her podcast, head on over to https://phoenixandflame.com/. If you need help with boundaries on your weight loss journey, join me over in Nourish Yourself: Body+Mind, our premier group coaching program: https://www.wayzahealth.com/nourish-yourself. Learn more about Dr Michelle Tubman and Wayza Health: Website: www.wayzahealth.com Download my free Food Freedom Roadmap here Follow me on Facebook and Instagram
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| 069: Shadow Beliefs and Unconscous Commitments with Nancy Pickard | 20 Oct 2022 | 00:48:31 | |
Nancy Pickard is an integrative life coach and on this episode of the podcast, she shares with us how to get out of autopilot and move beyond our fears. She teaches us how our shadow beliefs hold us back, and how our unconscious commitments keep us stuck in our old unhelpful patterns. Nancy shows us exactly how to do this by coaching me through my own shadow beliefs and the fears that are holding me back. It was a powerful process for me, and it will be for you too! Learn more about Nancy at her website: https://nancypickardlifecoach.com/ You can also find her book on Amazon by clicking here. Want to experience coaching for yourself? Join Nourish Yourself with Michelle by visiting https://www.wayzahealth.com/nourish-yourself Learn more about Dr Michelle Tubman and Wayza Health: Website: www.wayzahealth.com | |||
| 068: What I Learned On Vacation | 13 Oct 2022 | 00:34:03 | |
I just returned from a two-week holiday in Egypt and Jordan. I came home 9-lbs lighter - this was unexpected! Tune in to this episode to hear about why I think this weight loss happened, and how I plan to use the lessons I learned on holiday to continue my weight loss at home. Specifically, you'll learn:
Lots of little helpful nuggets of gold in this one! If you're keen to put these tools to practice in your own life, join us now in Nourish Yourself: Body+Mind (www.wayzahealth.com/nourish-yourself). Learn more about Dr Michelle Tubman and Wayza Health: Website: www.wayzahealth.com | |||
| 193: Fear of Hunger | 06 Mar 2025 | 00:23:39 | |
I’m happy to have you back with me at Thrive Beyond Size. Last week I was truly fatigued, so exhausted, but this week I’m feeling better and reclaiming energy. And today I want to talk to you about something I’ve struggled with along the course of my own intuitive eating journey: a fear of hunger. Hunger can feel uncomfortable and scary and those feelings can stem from experiences in childhood or because we’ve started to feel, through suppression of hunger, that it just feels too big to manage. We develop a fear that we’ll just overeat if we can’t conquer hunger. So today I’m exploring why diet culture teaches us to fear hunger and how ignoring hunger affects us in mind and body. Diet culture teaches us to fear hunger in many ways. It instructs us that hunger is something we need discipline to move through. Or we find unique ways to ignore hunger just to stick to our diet plan. Or a really low calorie meal plan leaves us constantly unsatisfied and hungry. But every strategy is actually teaching us to ignore our body’s most basic and life-sustaining signal. Believing that hunger is bad is dangerous. So let’s explore how it’s dangerous. What does ignoring hunger actually do to our bodies? How does that then impact our mindset with guilt and blame? And what can we do about it? Well, we can come to terms with our fear through small steps that reclaim hunger as positive. I have advice, tips, and insight to share so we can all learn to embrace hunger as natural and good and learn to not to fear it or fear food. __ About Dr. Michelle Tubman: Dr. Michelle Tubman is certified by the American Board of Obesity Medicine, which means she understands exactly what's happening in your body when you diet. Although she does not provide any medical advice in her coaching programs, this knowledge gives her an edge over most coaches. She also holds Level 1 and Level 2 Precision Nutrition coaching certifications which make her skilled at coaching nutrition, dietary change, and habit change in general. Realizing that emotional eating and bingeing are complicated for most of us, she also did training in mind-body and intuitive eating. Peace around food is possible. __ Learn more about Dr. Michelle Tubman and Wayza Health:
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| 067: Mind-Body Health for Weight Loss with Allie Cass | 06 Oct 2022 | 00:50:16 | |
"I don't think that self love and self improvement have to be mutually exclusive. I think that we can love our bodies for what they've carried us through in life, what they do for us on a day to day basis, and still desire to make choices that you know might be healthier or might be more in line with whatever our goal is.+ ~ Allie Cass In this episode, I'm joined by functional health and fitness coach, Allie Cass. You'll want to tune in to this one to learn how to use your mind-body connection to shift from simply surviving in life to positively thriving. In one of the most inspiring interviews I've done on the podcast to date, you'll learn:
If you'd like to learn more about Allie or book a free health audit call her, visit her website: https://alliecasshealth.youcanbook.me/. You can also find her on Instagram and Facebook (both @alliecasshealth). If you'd like to work with me on all the amazing topics discussed in this episode, you can join me in the Nourish Yourself: Body+Mind program (www.wayzahealth.com/nourish-yourself). Learn more about Dr Michelle Tubman and Wayza Health: Website: www.wayzahealth.com | |||
| 066: Waking Up To A Life You Love with Stacy McAlpine | 29 Sep 2022 | 01:03:52 | |
When was the last time you woke up in the morning feeling excited about your life? So much of the weight loss journey is about finding the joy in your life again and feeling fulfilled without the food. In this episode, I'm joined by Stacy McAlpine, a life transformation specialist. We talk about:
Stacy would like to offer you 2 free tickets to one of her Walk-the-Talk Weekend programs. To claim your tickets, head over to www.walkthetalkweekend.com and mention the Mindful Weight Loss podcast. To work with Michelle, visit www.wayzahealth.com. | |||
| 065: Being Highly Sensitive with Tammy Goen | 22 Sep 2022 | 00:54:53 | |
Has anyone ever told you that you’re too sensitive? If you often find yourself overstimulated and often feel things very deeply, or are easily affected by what’s going on around you, then you might be a Highly Sensitive Person (HSP). In this episode, I talk with Tammy Goen, who specializes in coaching HSPs. You’ll learn:
To find out more about Tammy (and to take her quiz to find out if you are highly sensitive), check out her website:www.coachtammygoen.com Learn more about Dr Michelle Tubman and Wayza Health: Website: www.wayzahealth.com | |||