SKIP TO 20 MINS for the actionable tips / podcast topic if you don't want to hear the personal update. Here, I start by sharing that the podcast will now be every second Wednesday instead of weekly, and I dive into some personal business updates behind the scenes, including an app update and whats causing my business life to be WAY busier than usual lately. I open up about this because I know that a lot of you love these updates and I need to get it off my chest too.

Then, I delve into maintaining your health and fitness amidst the chaos of a busy life. Designed for women who feel overwhelmed by their responsibilities, this episode offers practical and actionable tips (surrounding mindset, eating, and fitness) to help you prioritise your well-being without the stress!!

If you’re a busy woman juggling multiple roles—whether that’s being a mum, a full time worker or both —this episode is packed with tools to help you thrive. You’ll walk away with practical hacks that you can implement immediately to enhance your health, without sacrificing your precious time.

Links:

Winter warmers eBook: Click HERE

Sleep podcast episode & blog with FREE GUIDE: Click HERE

Caroline Girvin free workouts: Click HERE

Download my FREE eBook with 4 15 minute meals: click HERE

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset 

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Click HERE for all of my favourite, most used products that I’ve been talking about in recent episodes!

Follow me on instagram: @health_with_bec

Visit my website: Click HERE

Tried (or trying) to lose weight but keep feeling STARVING all the time?

It's the number one reason women give up their attempts after a week or so and feel scared by 'dieting'.

But, it doesn't have to be that way!

In this episode, I am going to give you some super easy tools that you can apply to your life today that will help you reduce that pesky hunger so that you can ACTUALLY stick with your intentions, rid the 'hanger' and see those results you're after - without feeling like you're missing out and thinking about food all the time.

Links:

Download my FREE eBook with 4 15 minute meals: click here

The protein powder I love (code healthwithbec for 15% off): click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

80/20 balance episodes:

#119: How to actually 80/20 and quit the 'all or nothing' cycle to lose weight effectively

#126: 4 Tips To Reduce Binge Eating Patterns

#140: My top 6 tips to quit the 'all or nothing', yo-yo dieting patterns and build consistent habits that bring RESULTS! (Even when you travel)

#146: 3 Mistakes That Keep You In A Rut, Unable to Start or Stuck In the On Again/ Off Again Cycle

#168: One of The Biggest Reasons Most Diets Fail & My Solution For it - Calorie Cycling!

Don't fear fat episode:

#128: Why Fat Won't Make You Fat, It Helps You Get Lean! 7 Fat Facts & Myths You'll Want To Know!

Today, I'm diving into one of the most underrated but powerful tools for optimising your weight and overall health—your gut microbiome, and how fibre intake is key for this! Your gut bacteria play a huge role in metabolism, hunger hormones, energy levels, and even inflammation, all of which impact your ability to lose weight and keep it off.

In this episode, I’m breaking down: ✅ How your gut microbiome is directly linked to your weight ✅ Why fiber is essential for gut health and weight loss ✅ Easy, practical ways to boost your fiber intake daily ✅ My go-to fiber-packed foods and simple swaps ✅ The biggest mistakes people make when increasing fiber (and how to avoid them!)

I also share some of my favourite fiber hacks from my programs, including how I make sure women in the 3 Week Body Reset and the Health with Bec Tribe are hitting their fiber needs.

38TERA supplement: Click HERE to shop (Code BEC for 10% off your first order) 

Episode that helps you NOT fear fat is episode 128

Download my FREE eBook with 4 15 minute meals: click HERE

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset 

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe 

Shop my recipe eBooks: Click HERE

Follow me on instagram: @health_with_bec

Visit my website: Click HERE

If you loved this episode, please leave a quick rating & review! Your support helps me bring more valuable content to women like you. 🎙️💛

Could chronic, ongoing stress and being 'go-go-go' all the time be holding you back from losing weight, especially around your stomach area?

Yep! 

Also, when you let this go on, adrenal fatigue and burnout could be around the corner, and this is a seriously undesriable state to be in if you're serious about reaching any goal in life, including maintaining healthy relationships, career milestones, fitness goals and so on. As they say, you can't pour from an empty cup!

In this episode, I unpack:

-The stress hormone, cortisol and it's role in the body

-The link between ongoing stress and adrenal fatigue

-The symptoms of adrenal fatigue and burnout, do you have it? 

-How cortisol can lead to weight gain, especially around the abdomen and why

-The link between self care and stress levels

-How I personally structure my life and set the RIGHT boundaries to help manage stress

-How I cleverly add in self care activities throughout my busy days and how you can too

-Recent self care additions in my life that I'm loving

-A sleep tip that's helping me at the moment

-Tips & ideas to reduce your cortisol levels and prevent adrenal fatigue

-How you can slowly change your mindset to favour self care and being 'selfish' more to in turn, lower your stress levels and reach your goals

-The self love challenge that's happening inside the Health with Bec Tribe!

Links mentioned:

Activations app: Click HERE

The ice roller that I use: Click HERE

Download my FREE eBook with 4 15 minute meals: click HERE

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset 

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Click HERE for all of my favourite, most used products that I’ve been talking about in recent episodes!

Follow me on instagram: @health_with_bec

Visit my website: Click HERE

Gut issues, bloating, fatigue, and stubborn weight? You’re NOT alone! In this episode, I sit down with Dr. Will Bulsiewicz (Dr. B), an award-winning gastroenterologist and New York Times bestselling author, to chat about why gut health is the foundation of everything—and how YOU can start healing today.

Known on instagram as The Gut Health MD, Dr. B shares his personal gut health transformation and why his 16 years of medical training didn’t teach him about the power of food, so he took it into his own hands. We uncover science-backed strategies to heal your gut naturally and he should absolutely open your mind to things you wouldn’t have heard of before that impact your gut health!!

• The biggest gut health mistakes you might be making

• How your gut controls your immune system, metabolism, mood, and more

• The surprising connection between sleep and gut health

• The power of morning sunlight in regulating digestion and metabolism

• Natural ways to support GLP-1 (your body’s version of Ozempic!)

• How stress, loneliness, and mental health (including unhealed  trauma) affect gut health

• The best natural strategies for constipation relief

• Food intolerances & sensitivities—why some people react to gluten, dairy, and FODMAPs

And so much more…

If you’re struggling with bloating, fatigue, gut issues, or stubborn weight, this episode is for you!

More about Dr B:

Residing in Charleston, South Carolina with his family, Dr. Will Bulsiewicz, also known as "Dr B," is an award-winning gastroenterologist and a leading authority on gut health. He is the New York Times bestselling author of "Fiber Fueled" and "The Fiber Fueled Cookbook," and the founder of the gut health supplement company, 38TERA. 

As the U.S. Medical Director for the personalised nutrition company ZOE and an Adjunct Assistant Professor of Medicine at Emory School of Medicine, Dr. B is dedicated to making gut health education accessible. His prolific contributions to the field include over twenty peer-reviewed articles and more than forty national presentations. 

LINKS:

Learn more from Dr B:

38TERA supplement:

Click HERE to shop (Code BEC for 10% off your first order) 

Instagram: @38tera 

Instagram: @theguthealthmd

TikTok: @theguthealthmd_

Website: theplantfedgut.com/

Learn more from me:

Download my FREE eBook with 4 15 minute meals: click HERE

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset 

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe 

Follow me on instagram: @health_with_bec

Visit my website: Click HERE

In this episode, I delve into part 2 of my solo Q&A (part 1 was 2 episodes back). I answer more questions that came through on my instagram, @health_with_bec. The questions here answer are:

1. What are my New Year’s resolutions? What are my thoughts on them & reaching goals for the year?

2. How to reduce emotional eating?

3. Would you ever do a new 3 Week Body Reset?

4. My oestrogen dominance exploration (plus I speak on PMS support)

5. What are my most-made 20 min meals when I’m busy?

6. A very brief update on the app I’m building (more to come)

Links:

Supplements to help with my Oestrogen: 

Estrocontrol : Click HERE

DIM:  Click HERE

Calcium D Gluterate: Click HERE

Liver detox: Click HERE

JSHealth magnesium: Click HERE

Boncharge Infrared Sauna Blanket: Click HERE (code healthwithbec for 15% off)

Morlife protein powder that I have: Click HERE (code healthwithbec for 15% off)

Morlife mug cakes that I have for breakfast: Click HERE 

Episode where I speak more on emotional eating: Episode 144

Episode where I speak on PMS & false fat: Episode 58, 90 & 114

Episode where I speak on my app hurdles: Episode 151

Download my FREE eBook with 4 15 minute meals: click HERE

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset 

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Click HERE for all of my favourite, most used products that I’ve been talking about in recent episodes!

Follow me on instagram: @health_with_bec

Visit my website: Click HERE

In this episode, I sat down with Louisa, a mother of two and a teacher who has undergone an INSANE health transformation. From struggling with gut health issues, psoriasis and low energy to losing over 10 kilograms, regaining her energy and clearing her skin, Louisa has totally transformed her confidence and wellbeing in every single way, whilst enjoying every meal and finding it super easy!

Louisa shares how the 3-Week Body Reset and Health with Bec Tribe have completely changed her life.

Together, we explore: 

• How gut health is crucial to improve if you want to see every area of health improve

• The realisation of how years of antibiotics affected her gut and health 

• The importance of self care and carving out the time for you if you’re serious about improving your health and life

• How she plans her weeks to stay on track

• The importance of letting go of perfection in her journey (ie nights of eating pizza) and how that’s totally ok

• How small, consistent changes can ripple into all areas of your life

And more!

This episode is packed with inspiration, actionable advice and practical tips for anyone looking to take the first step toward feeling like the best version of themselves in every way.

Links:

My butter chicken recipe: Click HERE

Download my FREE eBook with 4 15 minute meals: click HERE

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset 

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe 

Explore my recipe eBooks: Click HERE

Follow me on instagram: @health_with_bec

Visit my website: Click HERE

I’m back after a podcast break and I’m excited to answer SO many questions that came through on my instagram after I put up a question sticker. The questions I answer are:

1. Where’s Shannon?

2. Do you ever eat gluten?

3. What's been your best moment this year?

4. Is your penthouse your forever home?

5. What is the online workout you do?

6. What is your exercise routine like at the moment?

7. How do you stay motivated and persistent and how do you get out of a rut?

8. What would you do if you weren't doing what you do?

9. Favourite travel destination? Travel plans this year?

10. Best self care tips besides food and workout? 

11. Update on the wellness and beauty tools and practices you’ve been using since your biohacking episode 174? 

I also speak on what I got up to over the holidays, why the bad times can often lead to something unexpectedly great, a few tips on creating habits and the importance of self care if you want to reach your goals this year.

Enjoy! There will be a part 2 to this because there were SO many questions I couldn’t get to!

Links mentioned:

My podcasts to help you right now to set the right habits: Episode 13 and 101

The Skinny Confidential podcast with Dr Shannon is episode 757

Well with Arielle Lorre podcast episode 346 for interview with Dr Dennis Gross

Omnilux Clear LED mask: Click HERE

Omnilix Contour LED mask: Click HERE

Theragun: Click HERE

Beauty fridge: Click HERE

Skin Gym face roller: Click HERE

The Skinny Confidential ice roller: Click HERE

The Skinny Confidential mouth tape: Click HERE

Boncharge Infrared Sauna Blanket: Click HERE (code healthwithbec for 15% off)

Naked Sundays tinted SPF (I get shade 3): Click HERE

Naked Sundays SPF mist: Click HERE

The Bicep workout I do: Click HERE

Click HERE for all of my favourite, most used products that I’ve been talking about in recent episodes!

WORK WITH ME / FREEBIES / FOLLOW ME:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset 

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe 

Explore my recipe eBooks: Click here! 

Follow me on instagram: @health_with_bec

Visit my website: Click here

To take the healthy steps required for change, we need motivation.

And without the feel-good chemicals in our bodies, it makes it damn hard. I truly believe that happiness is central to growth and change in all areas, including finding and maintaining your balanced weight.

I mean... if we don't feel good, we don't want to feel our bodies well, we don't have the motivation to exercise and we don't have the grit to take those steps that we SO WANT TO TAKE.

Feeling sad, unmotivated and low unfortunatly can keep you stuck in your comfortable ways, and whilst it's SO normal and we all have our bad days, there are certainly ways they we can try to boost our bodies serotinin (feel good chemicals) to help us have more of the better ones.

So, this episode is for you if you're looking to boost your happiness in order to make these healthy changes easier.

If you're struggling at the moment, please know that you're not alone. I really hope this podcast helps you!

I also recap on my walk with some members from the Health with Bec Tribe and the power that came from it!

Links mentioned:

Foods mentioned that help boost serotonin (always pair with a source of healthy carbohydrates (eg lots of veggies, some fruit, rice, quinoa or legumes)

• Cheese
• Fish
• Turkey and chicken
• Beef
• Pork
• Tofu
• Oats
• Cheese
• Nuts and seeds
• Edamame
• Pumpkin and pumpkin seeds
• Eggs

Supplements

• Pure tryptophan
• SAMe (S-adenosyl-L-methionine)
• 5-HTP
• Probiotics
• St John’s Wort

Learn more from me / work with me:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset 

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe 

Explore my recipe eBooks: Click here! 

Follow me on instagram: @health_with_bec

Visit my website: Click here

In todays episode, I'm sharing about some things that I've recently learnt through certain podcasts and research that has sparked me to invest in a few cool new things to rev up my health AND bring certain things BACK into my routine that I let slip. I also share about why some health habits slip and how to bring them back!

Here's a quick recap of what you'll learn:

• My morning & evening routine in Bali
• The importance of stepping up self care MORE when you're busier
• How to use social media to your advantage when it comes to reaching your health or career goals.
• What all successful people have in common
• How to make a habit stick
• The importance of habit stacking & introducing one healthy change at a time
• Benefits of mouth taping
• Gua sha and facial manipulation for reducing puffiness & sculpting face 
• Cold therapy benefits 
• A cool new thing I've bought for my bathroom
• How I'm suddendly suspective of a slight hormone imbalance and what I'm doing to fix it
• Health tests you can order online without a doctors consultation
• Magnesium, calcium and vitamin B6 for reduction in PMS weight gain
• Magesium for muscle recovery
• How your home can mess with your hormones
• Toxic free cleaning & makeup
• How plastics can mess with your hormones
• Lymphatic drainage & fluid retention tips
• The new 15 minute strength workouts I'm doing
• Theragun for muscle recovery
• My favourite podcasts that I'm currently listening to 

This episode is JAM PACKED with tips that will supercharge your health when they're layered ontop of a clean, healthy diet and exercise routine! Enjoy!

Links & resources mentioned in this episode:

My podcast episode on what I invest my money in: Episode 171: CLICK HERE

My podcast/blog on ridding fluid retention: Episode 58: CLICK HERE

More on mouth taping & the mouth tape I'm trying: CLICK HERE

The 2 people on instagram for facial manipulation: @anastasiabeautyfascia

More on cold therapy on a Skinny Confidential episode with Andrew Huberman: CLICK HERE

The facial tool I've just bought: CLICK HERE

The fridge I bought: CLICK HERE

15 minute YouTube workouts by Caroline Girvan:  CLICK HERE

IScreen for ordering any health test you want: CLICK HERE

The theragyn I bought: CLICK HERE

The magnesium oil I bought: Salt Lab, CLICK HERE

Podcasts I regularly listen to:

• The Skinny Confidential podcast
• Diary of a CEO podcast
• Rise and conquer podcast
• Mind Your Business Podcast (ps my episode is episode number  631 CLICK HERE )

Learn more from me / work with me:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset 

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe 

Explore my recipe eBooks: Click here! 

Follow me on instagram: @health_with_bec

Visit my website: Click here