Be Well Cartel: the wellness girl gang podcast

Be Well Cartel: the wellness girl gang podcast

By Be Well CartelHealth & Fitness
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Be Well Cartel: the wellness girl gang podcast episodes

  • Episode 63: Alcohol: what's the deal + our personal journeys

    If you've listened to earlier episodes of the Be Well Cartel, you'll know that in our former lives, Holly, Gillian, and Olivia all partied *hard*, and had some pretty unhealthy relationships with alcohol. 

    These days, our interactions with alcohol look pretty different. 

    Today, we're going to take you through the basic facts of alcohol and what is does in your body, and then dive into our own journeys.


    Here's what we cover:

    > Cultural and geographical environments and relationships with alcohol

    > What does alcohol do in your body?

    > How do the calories in alcohol work?

    > What is the effect of alcohol on sleep?

    > Our personal stories with alcohol - from binge drinking, to sober living, to navigating the in-between

    > What would our advice be for people getting started with working on their relationship with alcohol?



    **Please note that if you feel you are struggling with your relationship with alcohol to the extent that it is affecting your life or causing significant distress, this podcast is not designed to help; this should be dealt with by a specialized therapist or support organization such as AA https://www.aa.org/ **


    Shownotes:

    > @therapyforwomen Not Drinking Tonight book - https://www.amazon.com/Not-Drinking-Tonight-Guide-Creating/dp/0306925850

    > BWC Sleep episodes:

    • Part 1 https://open.spotify.com/episode/5iljhjyrxYqWisU6wGFhcE?si=28481ba5b1a540a6
    • Part 2 https://open.spotify.com/episode/7yI397IyCHpgGZPq9kufJg?si=0a9ac5def1ae4cb5
      • 46 min
    • Episode 62: Q&A Party: Comfort food cravings, body fat scale measurements, eating the same foods every day, protein powder addicts, grocery list hacks, and becoming a vegetable-eater

      Today we tried a new format and went for a quick-fire client Q&A episode, trying to answer client questions in 5 minutes or less.

      Here are the questions we dove into today:

      1. What do I do when I inevitably have a craving for lots of comfort food?
      2. My new scale has body fat measuring as a feature on it. Should I use it?
      3. Is it okay to eat the same food every day?
      4. How many scoops of protein powder in a day is too much?
      5. I never seem to have the right foods to create balanced meals. How can I write a better grocery list?
      6. How do I get myself to like eating vegetables more?

        7. If you’d like a deeper dive or an expansion on any of the things we talked about today, feel free to shoot us a message on our @bewellcartel Instagram account and we’ll be there to chat!

        Gillian’s meal prep podcast episode: https://open.spotify.com/episode/1B9vYdNmS50ssTYJT8Mcsc?si=7486833a045e44f1

        39 min
      7. Episode 61: Bloating: What’s normal, what’s not, and what you can do about it

        We’re back after a little hiatus! Holly and Gillian discuss bloating in this episode, inspired by an article in the New York Times wellness section.

        In this episode, you’ll learn more about what bloating really is, why it might be happening, and what you can do about it. While some bloating may be normal, this episode will help you understand when bloating is NOT normal, and some things you can do to help it as well as when it might be necessary to talk to you doctor.

        As a reminder, this podcast is NOT a replacement for medical advice- please make sure to talk to your doctor, especially if you are noticing symptoms that are persistent, uncomfortable and/or interrupt your life.

        As always, if you’re enjoying the podcast, please go ahead and share your favourite episode, and don’t forget to leave us a rating and/or review wherever you’re listening! Follow us on Instagram @bewellcartell

        Mentioned in this episode:

        New York Times article: https://www.nytimes.com/2022/03/29/well/live/bloating-causes-relief.html

        How to choose a protein bar episode: https://open.spotify.com/episode/5qakwqbJnOHJc144ysiMfq?si=580d37ae217d46ae

        36 min
      8. Episode 60: How and why we've been getting out of our comfort zones

        Have you ever felt like a fear of failure held you back from trying something new?

        This week we talk through how to get out of our comfort zones, why it feels so uncomfortable to do it, and some different ways to explore and process what comes up when we start pushing their boundaries.

        We hope you enjoy this free-flow episode with some personal stories thrown in too!

        42 min
      9. Episode 59: Can eating more whole grains help you live an extra 10 years? How to separate nutrition fact from fiction in the media
        How many times have you seen a claim in the news or on social media with something like this…
        ‘Eat THIS food to lose 5 pounds in a month, study shows.’
        ‘New study shows that adding X foods to your diet increases your risk of death by 25%’
        …. etc, etc.
        So we decided to take a claim like this that showed up in two mainstream UK newspapers and break down the information from the study mentioned, so that you can understand how to separate fact from fiction.
        You’ll learn what the important takeaways are from articles like these, and how to take a critical look at what information is useful for you when it comes to making choices about what you decide to do with the information you read in different media outlets… and how to know when you can just say ‘NEXT’.
        We discuss a recent study that looked at life expectancy and diet, which you can find here:
        https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003889#sec009
        And how this study was portrayed in the Daily Mail:
        https://www.dailymail.co.uk/health/article-10488565/Swapping-red-meat-diet-rich-lentils-nuts-add-DECADE-life.html
        As well as the Independent: https://www.independent.co.uk/life-style/food-and-drink/healthy-eating-diet-whole-grains-b2031817.html
        If you enjoyed this episode, and you want to send us an article or post to do a deep dive on in a future episode, you can send it over to @bewellcartel on Instagram!
        Mentioned in this episode:
        Gillian’s grandma has a cameo: https://open.spotify.com/episode/7ohzvlvGrkDqkTCIP2rJmD?si=33a6a0d473a24d50
        Think Again by Adam grant
        Factfulness by Hans Rosling
        40 min
      10. Episode 58: How many days a week should I be training?

        This week on the Be Well Cartel we dive into a frequently asked question:

        How many days a week should I be training?


        We wanted to tackle this question because it can be a source of guilt, stress, and frustration for many people we work with - but it doesn't have to be!


        Today we'll talk about some of the things that can help you work out how often you 'should' be training:

        • Personal life circumstances
        • Biological age vs training age
        • Your personal goals: physical health, mental health, performance, competition, fun!
        • Biofeedback (sleep, energy, performance, injuries)
        • The importance of rest days and how to schedule these


          • We also mention the updated US guidelines on physical activity for adults, which you can find summarized here:

          https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines/top-10-things-know

          41 min
        • Episode 57: Q+A: I’m giving myself permission to eat, why am I still binging?

          This week we have a question that came up with one of Gillian’s clients!

          In this episode we discuss some reasons why it feels SO hard to eat just one portion of peanut butter or one square of chocolate.. even if you’re no longer dieting.

          If it feels like there is still that ONE food that you just cannot have around, this episode is going to be so helpful for you!

          We discuss how food rules might appear in some sneaky ways, why some foods are a harder to moderate than others, and how to start unraveling the fear around specific foods. You’ll learn about the three types of food rules that you might still be following without realising it, and how to start working towards letting them go.

          Olivia and Holly also share their personal experiences with peanut butter, and how they’ve gone from taking down a whole jar to being able to take it or leave it.

          As always, if you’re enjoying the podcast, please go ahead and share your favourite episode, and don’t forget to leave us a rating and/or review wherever you’re listening!

          Mentioned in this episode:

          Matthew Walker: Why we sleep

          Armchair Expert podcast

          Episode 30 Binge Eating/Overeating: https://open.spotify.com/episode/63Dd7pvAqqzp49EFnPC2nC?si=8c384164acb64c89

          Episode 31: Actionable tips for emotional eating: https://open.spotify.com/episode/4D0lRQb9uldeKMtTCaRLRA?si=7a3d8eff2f364ad1

          Mindful eating raisin exercise: https://www.youtube.com/watch?v=z2Eo56BLMjM

          Holly's Behavior Analysis Chain doc: https://docs.google.com/spreadsheets/d/1ZskStF0jK1UmVQFiyED2uwQhiPBI8c5H12L5zN6UpKc/edit?usp=sharing

          34 min
        • Episode 56: How has our nutrition and training changed in the last year, and what does it look like now?

          All 3 founders of the Be Well Cartel (Gillian, Holly, and Olivia) were, coincidentally, recovering from hypothalamic amenorrhea when we started this podcast. We also all got healthy menstrual cycles back and Olivia is even just about to have a baby!

          With all the rollercoaster rides of challenging our disordered relationships with food and our personal body image journeys over the last few years, we've changed a lot about our attitudes to training and nutrition - both for clients, but also for ourselves.


          This episode we wanted to update each other, and you guys, on what our current training and nutrition practices look like (and they're all very different to one another!).


          We hope you enjoy this peek into our lives and that it might spark some ideas for any of you who are wanting to make some changes but struggling with potential directions to go.

          46 min
        • Episode 55: Perimenopause, menopause, and what you didn’t know about dolphin sex
          (You’ll have to listen to the episode to get it!)
          In this episode, we wrap up period month with a discussion around a life event that is the final chapter in the book that is our female menstrual cycle… menopause.
          Even if perimenopause and menopause isn’t in your near future, this episode will help you better understand the phase of life around your last menstrual cycle.
          It’s SO much more than hot flashes and a loss of a period- we talk about what is ACTUALLY happening in your body as well as offer some insight into the different symptoms you might notice around this time.
          You’ll learn about what this phase of life entails, symptoms that aren’t talked about enough, and what you can influence in your own body to make this process feel less overwhelming.
          ** as mentioned, this episode does NOT replace any medical information, and please consult your physician before making any changes!
          Mentioned in this episode:
          The Hormone Repair Manual: Lara Briden
          Sex with Emily podcast
          38 min
        • Episode 54: 3 period myths you need to know about

          Week 3 of Period Month is here!

          This week we wanted to debunk some extremely common menstrual cycle myths.

          These myths can hold you back from having more comfortable periods or even from performing your best. 


          The three myths we are covering today are:

          1. The Pill regulates my cycle (or - fixes my skin, solves my PMS, etc.)

          2. I don't need to have a regular period to be healthy

          3. I don't have any control over my period symptoms


          Let's dive in!

          32 min

        About Be Well Cartel: the wellness girl gang podcast

        From the publisher's feed

        We're Holly, Olivia and Gillian, a trio of coaches coming to you from England, Spain and Korea.