When Moderation Fails: Achieving Food Freedom with Abstinence | Healthy Real Food Podcast #226
In episode 226 of the Healthy Real Food Podcast, we explore why moderation might not work for everyone and how complete abstinence from sugar and flour could be the path to food freedom. We discuss the science behind food addiction, the importance of a tailored approach, and introduce the success framework of mindset, strategy, and execution. If you're a woman over 40 struggling with weight loss and food chatter, this episode offers actionable insights and personalized coaching solutions to help you achieve lasting peace with food.
00:00 Introduction: Struggling with Food Control?
01:53 Understanding Food Addiction and Moderation
06:03 The Science Behind Food Addiction
09:39 Finding Your Path to Peace with Food
11:55 The Success Framework: Mindset, Strategy, and Execution
15:05 Steps to Start Your Abstinence Journey
17:23 Personal Journey and Final Thoughts
22:38 Invitation to Coaching and Final Encouragement
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How to Stop Fighting Your Brain and Start Losing Weight for Good | Episode 225
Why does weight loss feel so hard, even when you're fully committed? In Episode 225 of the Healthy Real Food Podcast, we delve into the science behind why our brains make losing weight so challenging. Learn how sugar, flour, and processed foods hijack your brain's reward center, disrupt hunger signals, and intensify cravings, making moderation difficult for many. Discover how understanding your brain can help you ditch the guilt and move forward toward lasting weight loss. This episode also offers insights from the Success Path course, and invites you to a free, no-obligation coaching call to support your goals. Get ready to learn about developing a winning strategy for sustainable weight loss and how to overcome common barriers such as food addiction, leptin resistance, and willpower depletion.
00:00 Why Weight Loss Feels So Hard
00:26 Exploring Moderation vs. Abstinence
01:20 The Science Behind Food Addiction
02:13 Invitation to Personal Coaching
05:24 Developing a Winning Strategy
10:08 Understanding the Obesity Epidemic
17:26 The Role of Leptin Resistance
28:32 Willpower Depletion and Its Impact
30:38 Overcoming Barriers to Weight Loss
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Unleash Your Potential: How to Break Free from Your Comfort Zone and Achieve Your Goal Body!
In episode 224 of the Healthy Real Food Podcast, explore a sneak peek from the Success Path course and discover how to break free from your comfort zone to unleash your potential. Learn why most people struggle with weight loss and how to be the exception by mastering the 'three E's'—excuses, exceptions, and ego. Dive into the success framework that emphasizes mindset, strategy, and consistent execution. Embrace transformational language, build momentum, and persist through the difficult times to achieve your health goals. Join us for actionable advice and motivational strategies to thrive in your weight loss journey and beyond.
00:00 Introduction: Breaking Free from Comfort Zones
02:03 The Reality of Success and Failure
03:42 The Three E's: Excuses, Exceptions, and Ego
06:44 Building Momentum and Overcoming Challenges
07:19 Mastering Mindset and Strategy
12:35 Consistency and Long-Term Success
15:20 Embracing Discomfort for Growth
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Best Supplements to Support Longevity for Women Over 40 | Healthy Real Food Podcast Episode 223
In episode 223 of the Healthy Real Food Podcast, we explore the motivations behind weight loss and focus on achieving long-term vitality for women over 40. Discussing the benefits of a balanced diet filled with colorful, nutritious foods, we delve into the necessity of targeted supplementation to fill potential nutrient gaps as women age. Specific supplements such as creatine, vitamin D, omega-3 fatty acids, and magnesium are highlighted for their research-backed advantages in maintaining muscle mass, bone density, cognitive function, and overall health. Further, the episode provides practical advice on how to incorporate these supplements wisely and emphasizes the importance of consulting healthcare providers for personalized plans. Tune in to learn how to build a strong, resilient body that supports you through life's journey.
00:00 Introduction: Why Do You Want to Lose Weight?
00:33 The Real Goal: Vitality and Longevity
00:46 The Importance of Real Food and Nutrition
03:36 Understanding Nutritional Gaps and Supplementation
07:37 Key Supplements for Women Over 40
15:38 Personal Supplement Routine and Recommendations
17:24 Smart Supplementation Strategies
18:53 Conclusion: Building a Foundation for Lifelong Vitality
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How To Be Successful with Moderation: Finding Peace with Food
In episode 222 of the Healthy Real Food Podcast, we explore how to achieve peace with food and your goal body through moderation. Host shares practical tips for incorporating moderation into a healthy lifestyle, addressing the challenges and benefits of both abstinence and moderation. The episode covers the PEACE framework—Purpose, Establishing Boundaries, Accountability, Consistency, and Evaluation—applicable to both approaches. Hear insights and advice from clients and friends who thrive with moderation, including the importance of planning, mindful eating, and knowing your triggers, to help you find your unique path to food freedom.
00:00 Introduction: Finding Peace with Food
00:45 Episode Overview and Personal Insights
04:15 The PEACE Framework for Food Freedom
06:16 Moderation vs. Abstinence: Key Principles
07:23 Practical Tips for Successful Moderation
14:42 Client and Friend Success Stories
18:42 Final Thoughts and Encouragement
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Overcoming Weight Creep: Maintaining Weight Loss Without Shame | Healthy Real Food Podcast Ep. 221
In episode 221 of the Healthy Real Food Podcast, we delve into the challenges of regaining weight after a successful weight loss journey and how to master the art of maintenance. We discuss strategies to prevent weight creep, regulate emotions without using food, and create sustainable, healthy habits free from shame and guilt. We also emphasize the importance of community support and the inner work required to achieve lasting change. Join us for practical tips and inspiration to help you stay on track through the holidays and beyond.
00:00 Introduction: The Struggle with Weight Regain
01:46 Navigating the Holiday Season
05:03 Understanding Weight Creep
08:03 Emotional Regulation and Food
10:04 Maintaining Weight Loss: Strategies and Challenges
15:29 The Importance of Support and Accountability
19:38 Personal Journey and Final Thoughts
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10 Essential Glucose Hacks for Women Over 40 | Healthy Real Food Podcast Episode 220
In this episode of the Healthy Real Food Podcast, we revisit a popular book club session discussing 'The Glucose Revolution' by Jessie Inchauspé, also known as The Glucose Goddess on Instagram. The conversation explores how stabilizing blood sugar can significantly improve energy, mood, and metabolism. Key takeaways include ten simple hacks to flatten glucose curves, the negative impacts of glucose spikes on health, and practical tips for a healthier lifestyle. Learn how eating foods in the right order, choosing the right breakfast, and adding a green starter to meals can transform your well-being.
00:00 Introduction to Glucose Revolution
01:56 Meet Jessie Inchauspé: The Glucose Goddess
03:55 Understanding Glucose and Its Impact
05:49 The Dangers of Glucose Spikes
10:02 10 Hacks to Flatten Your Glucose Curves
10:38 Hack 1: Eat Foods in the Right Order
11:51 Hack 2: Add a Green Starter
13:02 Hack 3: Stop Counting Calories
13:52 Hack 4: Flatten Your Breakfast Curve
17:34 Hack 5: All Sugars Are the Same
20:01 Hack 6: Pick Dessert Over a Sweet Snack
21:32 Hack 7: Benefits of Vinegar Before Eating
22:16 Hack 8: Move After Eating
23:13 Hack 9: Go Savory for Snacks
23:56 Hack 10: Put Clothes on Your Carbs
25:10 Conclusion and Takeaways
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Abstinence vs. Moderation: Finding Your Path to Peace | Healthy Real Food Podcast #219
In episode 219 of the Healthy Real Food Podcast, we explore the concepts of abstinence versus moderation in the journey to a healthier lifestyle. Host shares her personal success with abstaining from sugar and flour and draws insights from coaching calls and her brother's successful moderation approach. The episode provides guidance on customizing a plan that brings peace and consistency, whether through complete abstinence or moderation. Listeners will learn valuable strategies using the acronym P.E.A.C.E. to help navigate their own path to a balanced and healthy life.
00:00 Introduction: The Path to Peace
01:24 Personal Journey to Health
02:58 Abstinence vs. Moderation: Different Paths
12:11 The Power of Purpose and Boundaries
17:41 Accountability and Consistency
21:11 Evaluating Your Plan
24:29 Final Thoughts and Reflection
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Overcoming Self-Doubt on Your Weight Loss Journey | Healthy Real Food Podcast #218
In this episode of the Healthy Real Food Podcast, we're diving deep into the common issues of self-doubt and fear of failure that many face on their weight loss journey. Host, [Host's Name], shares personal experiences and powerful insights on how to conquer these mental barriers. Whether you're stuck in a cycle of yo-yo dieting, afraid to start again, or struggling with consistent motivation, this episode provides actionable steps and encouragement to help you move forward. Learn why self-doubt appears, how to build self-trust and confidence, and discover the importance of taking small, actionable steps towards your health goals. Tune in for practical advice, motivational stories, and a faith-based approach to achieving sustainable weight loss. Don't miss out on the five practical steps to start overcoming self-doubt today!
00:00 Introduction: Overcoming Self-Doubt for Weight Loss
03:29 Personal Journey: From Self-Doubt to Confidence
07:02 The Success Framework: Mastering Mindset and Strategy
08:06 Understanding Self-Doubt: The Brain's Protective Mechanism
10:49 Building Self-Trust: Action Over Affirmation
13:11 Practical Steps to Overcome Self-Doubt
17:50 Faith and Persistence: The Role of Spirituality
18:51 Conclusion: You Can Do This!
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Overcoming the Fear of Adding Food: A Guide for Women on a Weight Loss Journey
Are you on a weight loss journey and afraid to add more food to your diet? In episode 217 of the Healthy Real Food Podcast, we discuss why this fear exists, how to overcome it, and how to make the transition to a maintenance plan without losing control or regaining weight. We explore the importance of adding food to support your metabolism, mental health, and overall goals. Whether you're nearing your goal weight or need a break to protect your metabolism, this episode provides insights, strategies, and compassion to help you find peace with food. Listen in to understand the signs that it might be time to add more food and how to do so intentionally. Tune in and learn to trust yourself on your journey to your healthiest self.
00:00 Introduction: Overcoming the Fear of Adding Food
01:07 Understanding the Fear of Adding Food
03:05 Why Adding Food is Necessary
06:36 When to Add Food to Your Meal Plan
13:45 Situations Where Adding Food Might Not Be Necessary
19:43 Building Trust and Structure
21:08 Conclusion: Finding Peace with Food
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Why Muscle Matters: Maintaining Muscle During Weight Loss | Healthy Real Food Podcast Ep. 215
In episode #215 of the Healthy Real Food Podcast, we explore the critical importance of maintaining muscle mass during weight loss, especially for women over 40. Discover why traditional weight loss methods can make you less healthy by reducing muscle, not just fat. Learn practical science-backed strategies to protect and build muscle while losing weight, whether naturally or with the help of GLP-1 medications. The episode covers everything from the role of strength training and protein to the importance of carbohydrates and smart caloric deficits. Join us as we delve into how to achieve sustainable weight loss that enhances your long-term health, strength, and quality of life.
00:00 Introduction: The Hidden Dangers of Weight Loss
02:05 Why Muscle Matters More Than You Think
03:05 Personal Journey and Lessons Learned
05:59 The Science Behind Muscle Loss and Weight Regain
13:56 Strategies to Preserve Muscle During Weight Loss
20:28 The Importance of Consistency and Accountability
24:48 Empowerment and Final Thoughts
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The Impossible is Possible: Transform Your Life with Mindset, Strategy, and Execution | Healthy Real Food Podcast #215
In this special episode of the Healthy Real Food Podcast, we revisit a powerful keynote speech from 2022, where Erin shares her incredible journey of overcoming physical and emotional challenges to transform her life. At 284 pounds and struggling daily, she dreamed of living in a healthy body and achieving more out of life. Through mastering her mindset, developing a winning strategy, and executing her plan relentlessly, she was able to lose 120 pounds and more importantly, gain confidence, energy, and a new lease on life. She encourages the audience to believe that 'the impossible is possible' and to visualize their dreams, highlighting the importance of having a clear vision, a deep why, and the right thoughts. Tune in to learn the three pillars of success and be inspired to take action towards achieving your own dreams.
00:00 Introduction to the Episode
00:25 The Impossible Dream
01:52 Personal Struggles and Realizations
03:35 Empowerment and Audience Engagement
05:13 Visualizing Your Dream Life
06:47 From Hopelessness to Health Coach
10:49 The Three Pillars of Success
11:52 Mastering Your Mindset
15:48 Finding Your Deep Why
21:02 Challenging Limiting Beliefs
24:04 Audience Interaction and Thought Exploration
25:31 Addressing Limiting Beliefs
26:10 Challenging Negative Thoughts
29:31 Empowering Thoughts and Actions
33:36 The Power of Strategy
37:39 Executing for Success
41:29 Sustaining Success and Identity Shift
44:47 Final Thoughts and Motivation
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What You Need to Know About Constipation and Diarrhea During a Sugar and Flour Free Lifestyle
Are you experiencing digestive issues like constipation or diarrhea since starting a sugar and flour-free lifestyle? In episode 214 of the Healthy Real Food Podcast, we discuss why these symptoms occur, how to manage them, and the importance of gut health for overall well-being. Learn about the role of gut microbiome shifts, the impact of diet changes, and practical steps to support your digestion during this transition. Hydration, variety in your diet, and patience are key. Tune in for science-backed advice and personal experience to help you navigate this common yet temporary phase.
00:00 Introduction: Struggles with Digestion on a Sugar and Flour Free Lifestyle
00:18 Why Digestive Issues Occur with Diet Changes
02:38 Personal Experience and Common Concerns
03:36 Understanding Gut Health and Microbiome
04:30 Impact of Sugar and Processed Foods on Gut Health
05:30 Benefits of a Sugar and Flour Free Lifestyle
07:38 Managing Digestive Changes: Practical Tips
09:09 Foods and Strategies to Manage Diarrhea
12:54 When to Seek Medical Advice
13:40 Recap and Encouragement
14:41 Conclusion and Call to Action
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Understanding Hunger: Strategies for Your Weight Loss Journey | Episode 213
In Episode 213 of the Healthy Real Food Podcast, we delve into the science of hunger, what it means, and how to manage it effectively during your weight loss journey. Host shares her personal experience of losing over 100 pounds and maintaining it for more than four years, emphasizing that hunger is a natural part of the process. The episode provides actionable strategies to differentiate between physical and emotional hunger, the role of hormones, stress, and sleep in regulating hunger, and tools to manage hunger without derailing your weight loss plan. Techniques such as the STOP tool for creating space between hunger and response, understanding leptin and ghrelin hormones, and using structured meal plans are discussed to help listeners achieve and maintain their health goals.
00:00 Introduction: Understanding Hunger in Weight Loss
01:45 Personal Journey: Overcoming Fear of Hunger
05:18 The Science of Hunger: Hormones and Signals
12:29 Emotional vs. Physical Hunger
19:37 Strategies to Manage Hunger
33:01 Using Medications to Aid Weight Loss
39:41 Conclusion: Embracing Hunger as Part of the Journey
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Why Intuitive Eating Doesn't Work and How to Find True Peace with Food | Healthy Real Food Podcast Episode 212
In this episode of the Healthy Real Food Podcast, Erin breaks down why intuitive eating often fails in today's processed food environment and shares an alternative strategy for achieving lasting weight loss and peace with food. She discusses her personal struggle with weight gain and food addiction, the science behind addictive processed foods, and how a structured, sugar and flour-free lifestyle helped her lose over 120 pounds and reverse pre-diabetes. Erin offers a practical approach for those struggling with cravings and the dieting rollercoaster, emphasizing the importance of removing addictive foods and establishing meal structure to find long-term success. Tune in to discover how you can transform your relationship with food and achieve your weight loss goals.
00:00 Introduction: Why Intuitive Eating Doesn't Work
02:12 Personal Struggle with Intuitive Eating
04:02 The Science Behind Food Addiction
05:09 The Role of Processed Foods in Obesity
08:20 The Power of Structure Over Willpower
09:41 The Benefits of a Sugar and Flour Free Lifestyle
11:10 Encouragement and Final Thoughts
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Embrace the Suck: Finding Strength on Your Health Journey | Healthy Real Food Podcast #211
In this episode of the Healthy Real Food Podcast, we explore the challenges of a health journey and why facing resistance is crucial for success. Host shares personal insights and the mindset needed to overcome food addiction, emphasizing the 'rule of thirds' and the concept of 'embracing the suck.' Learn how to anchor yourself with consistent habits, supportive communities, and faith, making the hard path to a healthier you not just doable, but transformative. Tune in for practical strategies and heartfelt encouragement to help you on your journey.
00:00 Introduction: Embracing the Challenges of Your Health Journey
00:55 Leaning into the Challenges
03:13 Mindset and Overcoming Setbacks
05:31 The Rule of Thirds
06:56 Embracing the Suck
09:38 Choosing Your Hard
11:44 Anchors on Your Health Journey
18:05 Final Thoughts and Encouragement
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Healthy Real Food Podcast - Mastering Your Mindset for Weight Loss Success
In Episode 210 of the Healthy Real Food Podcast, we delve into the powerful concept that 'You Are Not the Voice in Your Head.' Learn how to overcome self-doubt and fear by talking to yourself instead of listening to your negative thoughts. Discover how to master your mindset for weight loss success through insights from leaders, coaches, and inspiring figures like James Pitzer Gills. We explore the importance of believing in yourself, developing a winning strategy, and consistently executing your plan to achieve your health goals. This episode is perfect for anyone feeling stuck in their health journey or any other area of life. Join us as we provide tools and resources to help you unlock your full potential.
00:00 Introduction: The Voice in Your Head
01:53 Welcome Back: Personal Updates
02:43 Mastering Your Mindset for Weight Loss
04:39 The Power of Talking to Yourself
06:11 Inspiration from James Gills
07:54 Empowering Thoughts and Beliefs
12:36 Conclusion: Achieving Your Goal Body
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Life Lessons from an Unplanned Adventure | Episode 209
In this episode, join us as we recount our unexpected detour from a planned hike to King's Peak to an awe-inspiring adventure at Cirque of the Towers in Wyoming. Discover five powerful lessons from our experience that are directly applicable to your journey towards a healthier lifestyle and achieving your goal body. Learn how detours can lead to better outcomes, the importance of persistence, celebrating progress, finding joy in the journey, and making choices for your future self. Tune in to be inspired and motivated to keep going, no matter the challenges you face.
00:00 Unexpected Adventures: A Change of Plans
00:21 A New Destination: Cirque of the Towers
03:12 Lessons from the Trail: Applying to Your Health Journey
06:15 Lesson 1: Embrace Detours
06:38 Lesson 2: Go Slow, But Don't Stop
07:14 Lesson 3: Reflect on Your Progress
07:50 Lesson 4: The Goal is a Life You Love
08:40 Lesson 5: Do It for Your Future Self
09:22 Final Thoughts: Keep Your Vision Alive
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Why You Need to Eat More to Lose Weight: Breaking the Binge and Restrict Cycle
Are you struggling to lose weight despite cutting out sugar and flour and feeling stuck in a binge and restrict cycle? This episode of the Healthy Real Food Podcast delves into the biggest weight loss mistake women over 40 make: not eating enough. Discover why overly restricting your food intake can sabotage your metabolism, burn muscle instead of fat, and trigger binges. Learn about the importance of not eating below your basal metabolic rate and the concept of metabolic adaptation. Explore science-backed strategies to lose weight healthily while maintaining muscle mass, and understand why a slow and steady approach is more sustainable. Featuring advice on personalized meal plans and the significance of maintaining a healthy balance, this episode aims to help you break free from the frustrations of weight loss and find joy and freedom in a healthier lifestyle.
00:00 Introduction: Breaking the Weight Loss Cycle
01:54 Personal Reflections and Gratitude
03:40 The Real Reason Your Weight Loss Stalled
04:48 Understanding Metabolic Adaptation
07:17 The Importance of Eating Enough
12:10 Customizing Your Meal Plan
13:32 Maintaining Muscle and Metabolism
15:43 The Long Game: Sustainable Weight Loss
18:41 Conclusion and Next Steps
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The Missing Link to Weight Loss in Menopause: Sleep & Stress Management
In episode 207, we delve into the crucial role of sleep and stress management for weight loss, especially for women in perimenopause and menopause. Discover the science behind how sleep and stress impact your hunger hormones and fat storage, and learn practical strategies to improve your sleep quality and reduce stress. From setting consistent sleep schedules to hormone replacement therapy, this episode offers actionable tips to help your body feel safe enough to release weight. Subscribe, leave a review, and visit healthyrealfood.com to sign up for a free coaching call if you're struggling with stalled progress.
00:00 Introduction: The Weight Loss Struggle
00:24 The Sleep-Stress Connection
02:14 Personal Experience and Client Stories
04:10 The Science Behind Sleep and Weight Loss
05:23 Impact of Hormones and Stress
07:37 Practical Tips for Better Sleep
10:54 Conclusion and Next Steps
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