If you’ve been feeling flat, unmotivated, and like you’ve totally fallen off the wagon with your exercise habits… you are so not alone. I’ve been hearing this a LOT lately, from Instagram DMs to Tribe coaching calls, it’s clear that many of you are in the same boat... So many women are asking: “Bec, help! How do I get out of this rut and back into a routine?” Well, my latest podcast episode that came out today is my answer to that exact question 🥰 I’m giving you 6 super simple, practical and powerful tips to help you break out of a rut, bring more exercise into your day and actually stay consistent with it so that you form ongoing habits. Here’s what I dive into:

• The tiny steps that actually build motivation

• How to make movement a no-brainer (even when it’s cold and dark!)

• Why your “deeper why” is the real game-changer

• The mindset shift that’s kept me consistent for over 5 years

• A night-before trick that makes mornings feel less hectic

• Why starting small is your secret weapon

• Plus, how community and accountability can pull you out of any slump

Whether you haven’t seen the inside of a gym in weeks or feel like all your healthy habits have gone out the window, this episode will help you reconnect with your routine and rebuild your momentum 💚

Links:

Listen to previous Body Bites with Bec Episodes that help with mindset and motivation below: #13: Why Motivation is NOT What You’re Looking For. It’s this… Click Here

#185: Life-Changing Boundaries That Cut My Stress and Transformed My Health!  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

In this episode, I sat down with Thilaia, a sales rep all the way from New Zealand, who has achieved an absolutely incredible 20kg weight loss transformation with the 3-Week Body Reset and Health with Bec Tribe!

After trying every quick fix under the sun, Thilaia finally found a sustainable approach that's become her complete way of life. Thilaia found herself at her heaviest weight ever and struggling with severe IBS. Fast forward two years later and she's completely transformed her relationship with food, healed her gut health and IBS entirely, boosted her confidence, and even changed her career path. Thilaia's story is proof that you truly CAN keep the weight off for good and experience a complete positive lifestyle change. 

Thilaia opens up about:

• Why she threw out her entire pantry after reading my education materials

• How she lost 5kg in the 3 Week Body Reset and her biggest tip to keep her on track

• How her taste buds completely transformed after quitting sugar (she now loves dark chocolate and finds milk chocolate too sweet!)

• Her practical tips for label reading, emergency car snacks, and making this work while travelling

• Why taking progress photos was a game-changer (even though she initially didn’t want to!)

• How she went from hiding her body to confidently posting transformation photos

• The mindset shift that helped her stop caring what others think

• How she feels heading in to her 50th birthday

• How she's maintained the loss for a whole year and turned it into a true lifestyle change

• And more!

The biggest takeaway? There truly is no quick fix, but when you're ready to make a real lifestyle change and educate yourself on WHY you're doing what you're doing, the results speak for themselves.

This episode is packed with practical tips, honest insights and SO much inspiration for anyone who's tired of the diet rollercoaster and ready for something that actually works long-term!

Links:

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 todays episode, I had the incredible honour to have Simon Hill back on the podcast and honestly, this chat was exactly what we all needed to hear.

Simon breaks down the science better than anyone I know to debunk myths and bring you informed, easy to digest information to cut through alll of the confusion out there!

If you've been wondering if butter and coconut oil are heart-healthy or harmful, this episode is for you as  Simon and I delve into the latest research on fats, cholesterol and the truths behind popular diet trends.

I get asked about this daily!

We chat all about:

• The real science behind what cholesterol actually does in your body
• Why getting an ApoB test is SO much better than your standard cholesterol test
• The genetic lottery - why some people can eat eggs daily and be totally fine whilst others can't
• How different saturated fats affect your body differently (butter vs yoghurt vs coconut oil)
• Why fibre is cholesterol's best friend
• How to make tweaks to a lower carb lifestyle if you're worried about cholesterol - without dramatic overhauls
• Why you absolutely don't need to cut butter or coconut oil out completely
• The truth behind 'refueling with carbs' after a workout

The biggest takeaway? Know YOUR body, and remember that small tweaks often work better than dramatic changes!

About Simon Hill:

Simon Hill, a physiotherapist and nutrition scientist, is dedicated to making health and nutrition information easier to understand. His early career focused on the physiology and anatomy behind athletic performance, but his father’s heart attack inspired him to explore how nutrition can prevent disease and optimise health. This led him to complete a Master of Science in Human Nutrition at Deakin University.

Simon hosts The Proof podcast, where he interviews experts to translate research into practical advice, and he authored the bestselling book The Proof is in the Plants, advocating for a plant-rich diet grounded in science. With over 40 million podcast listens and ongoing involvement in research connecting nutrition and mental health, Simon now also runs immersive longevity experiences to empower people to live healthier, longer lives.

LINKS:

Listen to my previous episode with Dr. B (Leading Gastroenterologist) on gut health & sleep (episode 179): Click HERE

Follow Simon on Instagram: @simonhill

Follow Simons podcast on Instagram, The Proof: Click HERE

Subscribe to Simons podcast on YouTube: Click HERE

Visit Simon's website: Click HERE

Click HERE to shop 38TERA supplement (Code BEC for 10% off) 

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 of Body Bites with Bec, I answer lots of questions from my Instagram followers on Health with Bec!

The questions cover a wide range of topics including:

• My honest thoughts on weight loss medications like Ozempic and 2 of the biggest reasons why they may harm your long term weight loss efforts (plus natural solutions that work)
• An insight into breakups (briefly touching on why mine ended to put questions to bed) and my thoughts, tips and advice for being single and dating in your 30s - how to look at it in a positive way!
• My recent skincare changes and the BEST products I’ve discovered for acne prone women who also want to use actives for 'anti-aging'
• An insight into my past acne and what helped it improve
• How to navigate the feelings of wanting to quit your business
• If I ever have off days and binge on junk food
• If eating my meal plans can help with regularity and how we all have differing needs for our gut health

Join me for a fun, informative, personal (and a tad vulnerable) discussion here that covers important health and lifestyle topics!

Links mentioned:

My podcast episodes on dangers of cutting calories too low and meeting protein needs: Episodes 44, 87, 124, 65

My podcast episode with Dr B, award winning Gastroenterologist: Episode 179

My podcast episode on gut health, fibre & it's link to weight: Episode 181

My podcast episodes on my skin and acne journey: Episodes 18 & 89

The 2 podcasts that I love are called The Skinny Confidential and Well

Best podcast episode about acne & the new skincare company I discovered: Click HERE

Skincare I've changed to: Click HERE

Omnilux LED face mask: 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

In this episode, I sat down with Sarah, mother and life coach, who has undergone an INSANE weight loss and total health transformation. From struggling with poor body image, sleep and trying everything to lose weight with no success, to losing 21 kgs (and keeping it off), regaining her confidence and improving her sleep, Sarah has totally transformed her wellbeing in every single way, and now feels like the best role model she can be for her son, which was her primary driver.

Sarah shares how the 3-Week Body Reset and Health with Bec Tribe have completely changed her life and how there’s no turning back! She began in September 2023!!

Sarah opens up about:

• Why other diets failed her and how this approach was different

• The incredible results she saw after just 3 weeks!

• The small steps she took to build long-term success (without the overwhelm) and why this is key

• Her best tips for staying motivated even when the scales didn’t move some weeks

• Why understanding your "why" is crucial for lasting change and staying motivated 

• How she plans for her week to stay on track

• Why you don't have to eat ‘perfectly’ to get results

• Why you actually don’t have to do meal prep on a Sunday if you don’t want to

• How Sarah navigates the nights where she’s working late or travelling

• How she navigates weekends, social events and "freedom meals"

• The importance of having the right support network

• How to navigate co-workers, friends or family not supporting your lifestyle changes 

And more!

This episode is jam packed with inspiration, actionable advice and practical tips for anyone that’s struggling with poor body image and has tried every diet under the sun.  

Links:

Listen to episode 13 to discover your WHY: 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 

Follow me on instagram: @health_with_bec

Visit my website: Click HERE

While we often hear about meditation or exercise to reduce stress, I'm going outside the box here with something that's helped me dramatically - setting clever boundaries. ​​By balancing my cortisol levels (stress hormone) in the ways I chat about in this episode, I’ve noticed improved sleep, greater energy, and I've even noticed huge changes in my physique.​​ ​ I’ll share how tuning into my own needs and setting strict boundaries have been key. From establishing tech-free times and social media detoxes to being selective with the people I surround myself, I’ve noticed a profound impact on my stress management and overall wellbeing. ​ Join me as I reveal how small boundary-setting practices can lead to healthier cortisol levels and ultimately, a far healthier you. Whether it’s scheduling downtime or learning to say no, these tips can help you reclaim some of your peace in your busy life too!

Links:

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

Who wakes at 3am and can’t get back to sleep?

Or struggles to get consistent 6-9 hour sleeps? 

Did you know that this can mess with your weight loss efforts and reduce your chances for building muscle from your hard work at the gym? Yep!

Have no fear though, in this jam-packed episode, I’m joined by Australia’s leading sleep expert, Olivia Arezzolo, to explore why sleep might be the missing link in your health and weight loss journey and we’re bringing you LOTS of (easy) tips to help you!

Olivia dives into science-backed strategies to help busy women fall asleep faster, stay asleep through the night, and wake up feeling truly refreshed.

From managing 3am wakeups to understanding the role of hormones like cortisol and melatonin, this chat is packed with practical sleep tips that you can implement straight away.

If you’re struggling with energy, cravings, brain fog, or stubborn weight — or you're just sick of tossing and turning at night — this episode will give you realistic and actionable advice to help you finally get the sleep your body is craving!

Links:

Listen to my previous episode with Dr. B (Leading Gastroenterologist) on gut health & sleep (episode 179): Click HERE Other podcasts of mine where I speak on the importance of strength training: #124 & #33 & #176

Follow Olivia on Instagram: Click HERE

Visit Olivia's website: 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

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. 🎙️💛