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

Join me in beautiful Bali for this episode where I’m sharing five KEY things to avoid if you want to see body transformation results (that last) by Christmas! With the holidays only 7 weeks away, there's absoluely time to see change if you start now. It's time to make every day count—and these tips are essential if you're serious about progress. From fitness strategies to calorie guidance, to setting clever boundaries,  I cover it all to help you stay on track without falling into common pitfalls. And, I chat about some SUPER exciting things coming in November!!

Special Announcements:

1. Early Black Friday Sale: Starting Friday, November 1st, you can get 20% off the 3 Week Body Reset! If you're ready to begin your weight loss journey without the hunger, this is the perfect time to join. The sale will run for one week only (ends November 10), so don’t miss it! Click here to learn more and join!

2. Exciting November Walking Challenge in the Health with Bec Tribe: In November, the Tribe is kicking off a walking challenge to stay active together! We'll be setting a big group goal and finding creative ways to keep up our step count. Members, watch for an event invite for an in-person meetup with me if you're in Perth! More details will be sent to your emails this Friday, November 1st and also posted in the Facebook group. CLICK HERE TO JOIN US!!

3. Freebie Alert: Not on my email list yet? You'll want to be so that you can be reminded about the sale coming! Download my 15-Minute Meal eBook for four quick, balanced, low carb, high protein, delicious recipes that are ideal for dinner. When you sign up, you’ll also get emails about exclusive content, like our 3 Week Body Reset sale. Grab the eBook here.

Don’t Miss Out on Learning More: Throughout the episode, I dive deep into several areas with specific recommendations. For more on these, check out previous episodes linked here:

More on tips to prevent metabolism slowing when dieting:

169: Metabolism Boosting Tips! Break Through Plateaus and Burn More Calories

More on the importance of tracking food so that you don't slightly overeat and kick yourself out of your calorie deficit:#163: Trying it ALL and not seeing weight loss results? The one vital thing you're maybe missing...

Exercise#124: All your questions about EXERCISE answered! Weight training, fat burning, mistakes and more More on importance of calorie counting:#120: Is calorie counting & using the apps ACTUALLY useful? What are the pros and cons? Why you shouldn’t cut calories too low:#87: Thinking Of Doing a Fad Diet or Cutting Calories Super Low? 3 Reasons Why This Will HARM Your Progress!

Other related episodes:#93: The One Thing You're Getting Wrong If You Keep Failing to Stick to Your Diet

#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)

Calorie calculator: https://www.calculator.net/calorie-calculator.html

Learn more from me / work with me:

Follow me on instagram: @health_with_bec

Visit my website for all programs and eBooks: Click here

Here, I begin the episode by opening up about a recent experience in my personal life that really made me appreciate the importance of checking in with your health. I share my story of discovering a lump in my breast and why it’s so important to take action with your breast checks!

Then, I dive into some of the key daily habits and hacks that help me stay consistent with my healthy eating, exercise routine, sleep and productivity! These are the routines and hacks I’ve honed over the years to help me maintain a balanced lifestyle and continuously achieve my health and business goals. You can steal them and apply them to your life too - I give you heaps of action steps and ideas along the way!

Here's a sneak peek of what you can expect:

• Planning and Productivity Hacks: I break down how I plan my week and stay organizsd so I can hit the ground running, keep my health on track, and stay efficient with work. I’ll share why planning even just a little bit each week can make a massive difference in achieving your goals—without feeling overwhelmed.

• Exercise Habits that Stick: I talk about how I structure my day around exercise to keep my energy high and stress low, and how you can find what works best for your body and lifestyle to build a routine that sticks.

• Easy Healthy Eating Tips: Want to eat well without the stress? I'll share the simple steps I take to always be prepared with healthy meal options. This includes my go-to pantry staples 

• The Power of Small Steps: How I fit in extra movement throughout the day without sacrificing time, and how you can too. 

• Supplements and Organization: Discover how I streamline my supplement routine to save time and stay consistent, with a simple hack to make your daily health habits effortless.

• Sleep Strategy: Sleep is essential for maintaining both health and productivity. I’ll dive into my personal strategies for setting boundaries to ensure I get a restful night so I can wake up refreshed and ready to go.

If you’ve been struggling to stay on track with your health, fitness, or work-life balance, this episode is full of actionable tips and personal insights to help you get there!

Links mentioned:

The place that I went to get my breast checked: Women's & Breast Imaging 

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 this episode, I dive into how I prioritise and invest my money in ways that directly align with my personal and professional goals. From building a successful business to maintaining a healthy, balanced lifestyle, I’ll take you through the thought process behind my spending decisions to inspire you to rethink how you invest your own money.

It’s all about setting the right priorities—whether it’s in your health, relationships, or even your joy—and understanding that investing in the right areas can help you reach your goals faster! I also give you some clear action steps at the end to help you re-set your priorities and start spending money on the RIGHT things that will propel you forward in life!

• Episode 13: Discover Your Deeper "Why" with the Onion Activity

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

If you found this episode helpful, I would love it if you shared it with a friend or shared a screenshot on Instagram and tagged me @health_with_bec. Don’t forget to hit subscribe and leave a review if you’re enjoying the show—it really helps more women discover Body Bites with Bec and start transforming their lives!

In this episode, I share my top five most used, most loved foods and products that help me maintain a healthy lifestyle and reach my fitness goals. I SWEAR by them and couldn't live without them.]

I also talk about how to build healthy habits that stick and how these foods and prodcucts do that for me. There are two things that you have to get right if you want to create habits that stick, and you will find out what they are here! If you get this right, you'll be far more likely to stay consistent and reach your health goals!

Discounts & Links discussed:

• Episode 101: Getting back on track and how to create habits that actually stick
• The slow cooker I have: Click here
• My Winter Warmers eBook with slow cooked beef inside: Click here
• Slendier Legume Pastas: Available at Coles, Woolworths, and online: click here
• Before You Speak Coffee: Use code "HEALTHWITHBEC" for 10% off. Click here
• Morlife Products (Plantiful protein powder in Vanilla fudge or Choc Caramel Swirl, mug cakes and marine collagen): Use code "HEALTHWITHBEC" for 15% off (excluding mug cakes): Click here
• My Free 15-Minute Meals eBook: Includes my favorite pasta recipe! Click here
• My most loved Slow Cooked Butter Chicken recipe: Click here 
• Protein pancakes recipe: Click here

Learn more from me / work with me:

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: www.healthwithbec.com

In this episode, I dive into how to reignite your metabolism if it’s slowed down after long-term dieting or if you're stuck in a weight loss plateau. I’ll highlight key, simple strategies to boost your metabolism sustainably! 

If you feel like your metabolism has slowed down, you're eating the same but not seeing results, or you're just curious about how to optimize your body's calorie-burning potential, this episode is for you.

In this episode, I share:

• Why your metabolism might be slower after dieting and how to fix it.
• The importance of protein and strength training to maintain and grow muscle – your best friend for a fast metabolism!
• How to eat for fat loss with a focus on high-protein, high-fiber meals that boost your metabolism naturally.
• How to use daily activity (like walking and taking the stairs) to burn more calories without even feeling like you're "exercising."
• Simple but effective metabolism-boosters like staying hydrated, coffee, and tea – yes, your favorite drinks can help!

The strategies I share aren’t just about quick fixes – they are all about sustainable, long-term results. You know I’m all about helping women like you slim down and lose the bloat in a way that works for life, and this episode is packed with practical tips you can start using today!

Links mentioned:

Episode 65: Protein Needs and Strength Training

Episode 124: Optimizing Your Exercise Routine

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 this episode, I dive deep into a key issue that most conventional diets overlook, which often leads to failure in achieving long-term weight loss success. It's not just about losing weight—it's about keeping it off for good, and that's where most diets fall short, with 85-90% of dieters regaining their lost weight! Today, I explore why this happens and what you can do to avoid it.

What You'll Learn:

• The Alarming Statistics of Diet Failure: I break down research showing that 80-95% of dieters regain the weight they’ve lost, often within just a few years. If you’ve lost weight in the past, only to gain it back, you’re not alone—and there’s a scientific reason behind it.

• How Calorie Restriction Affects Your Metabolism: Long periods of calorie restriction can slow down your metabolism, making it harder to maintain weight loss. I explain the science behind metabolic adaptation and why your body fights to keep you from losing too much weight too quickly.

• The Role of Hormones in Weight Loss: Learn how dieting can lead to a drop in your thyroid hormones (affecting metabolism), an increase in cortisol (stress hormone), and changes in hunger hormones (ghrelin and leptin) that make it harder to stay on track.

• The Importance of Calorie Cycling: I introduce calorie cycling as a powerful strategy to prevent your metabolism from slowing down. I share how incorporating higher calorie “refeed” days can help regulate your metabolism, reduce hunger, and maintain long-term weight loss.

• Why Strength Training and Protein Are Essential: Discover why eating a high-protein diet and incorporating strength training are critical to keeping your metabolism strong while losing weight.

If you’ve ever struggled with losing weight and keeping it off, this episode will help you understand the science behind why that happens and how you can beat the odds. I’ve developed my approach to cover all of these factors, and it’s worked for thousands of women worldwide. Tune in to learn how to make sustainable, long-term weight loss a reality for you too!

Further podcasts to listen to that I mention:

Episode 48: Learn more about the link between cortisol and weight loss, plus my top stress-reducing tips. Click here

Episode 87: Thinking of Doing a Fad Diet? Three reasons why cutting calories too low will harm your progress. Click here Episode 65: 7 Fat Burning Reasons to Eat More Protein Click here

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 

Explore my recipe eBooks: Click here! 

Follow me on instagram: @health_with_bec

Visit my website: Click here

00:00 Intro

01:27 The Theme Of This Episode, Including The Woman That Needs To Hear it  

02:40 My Personal Experience With The Strategies I Recommend 

05:30 The Importance of Deep Reflection 

06:40 How To Practice Deep Reflection 

08:12 Why Being Selfish Matters 

10:50 My Personal Happiness List 

15:00 Why You Have to Be The Detective Of Your Own Life 

18:55 How Do You Become The Detective Of Your Own Life 

20:58 Understanding Your Why 

22:10 How I’ve Been Implementing These Strategies Recently In My Life

28:50 The Biggest Breakthroughs Often Happen After This …

30:20 My personal why and how it fuels me

32:20 The Importance Of Knowing Your Why 

33:40 Why Being “Selfish” Is Actually A Good Thing

40:10 Using Reflection To Become Unstuck

41:00 Episode Wrap Up & Motivational Pep Talk

In today’s episode, I felt like I had to continue on with the theme of last weeks to help you even more. I'm diving into a topic that’s been incredibly important in my own life—deep reflection and how it can help you achieve your goals, whether it’s weight loss, fitness, or any other area. I’m sharing my personal journey and how constantly reflecting on my happiness and tweaking my approach has led me to overcome challenges in both my business and health journey. I hope my experiences will help you do the same!

What You'll Learn:

• Reflecting and Tweaking for Success: Over the years, I’ve learned that taking time to reflect has been key to finding success in my health and business. In this episode, I’m walking you through how you can regularly assess your life and make small changes to keep progressing.
• The Power of Being "Selfishly Reflective": To show up fully for others and achieve your own goals, you need to carve out time for yourself. I’m sharing how I prioritize "me-time" and how this has not only improved my business but also my mental and physical health. Being selfish with your time is not a bad thing—it's essential!
• Breaking Down the Process: When I reflect, I focus on two key areas:
  1. Happiness and Energy: I talk about the importance of optimizing your daily routines to make sure you’re feeling your best, because when you feel good, everything else becomes easier.
  2. Problem-Solving: Life isn’t without its roadblocks, and we all have moments where things don’t go to plan. I explain how I constantly search for solutions and tweak my approach when something isn’t working.
• Self-Awareness and Goal Achievement: One of the biggest lessons I’ve learned is the power of self-awareness in staying on track. Whether it’s your weight loss journey or another life goal, regular reflection is crucial. I share how I make lists to reflect on what makes me happy and what's holding me back. From there, I test new strategies, learn from mistakes, and continue moving forward.
• Practical Tips for Deep Reflection and Success:
  1. Make time for regular reflection—whether it’s an hour daily or a half-day on the weekend.
  2. Prioritize the habits that make you feel happy and grounded, like exercise, spending time in nature, and connecting with loved ones.
  3. If you’re stuck, don’t be afraid to try something new—whether that’s tweaking your diet, speaking to a professional, or reaching out to your support network.
  4. Always remember your "why" and remind yourself of the bigger picture behind your goals.

Final Thoughts: If there’s one thing I’ve learned, it’s that consistent reflection and a willingness to try new things is essential to achieving big goals. Be kind to yourself, focus on your happiness, and remember—small steps add up over time. Success doesn’t happen overnight, but with the right mindset and a reflective approach, anything is possible!

Links:

Episode 13: Why Motivation is NOT What You’re Looking For. It’s This... 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 taking a much needed break from the podcast!

But, I returned from my 3 week trip to Italy and London and felt quite different to how I'd normally feel after travelling...

Whilst I felt re-energised from visiting such amazing spots and doing the least amount of work I have EVER done on a holiday, I ended the trip feeling bloated, puffy and heavier. This made it harder for me to feel the same level of motivation that I had for exercise pre the trip. I've also found it so hard to get that creative spark back in me that I usually have (most weeks) for work. 

In this episode, I share how and why my eating and drinking habits changed a little bit compared to my usual travels (where I've worked out my healthy balance pretty well & normally return feeling pretty good) and my thoughts on why it's been harder to feel creative for work. 

I also offer tips, of course, throughout this podcast on:

• How to get your motivation and mojo back if you've let any healthy habits slip after a holiday or just a period of zero motivation
• How to build your healthy habits back up again AND how to ensure they don't fall away again
• Why it's a GOOD thing to feel crap sometimes from eating foods that you don't normally eat 

I think I jump around quite a bit in this epiode because I just had so many thoughts to share, but I really hope that my reflection helps you see that I too am human and the occasional lows in your motivation is normal. I also hope that it encourages you to constanty reflect on WHY you're feeling and acting in certain ways, because without reflection, you can't figure out what changes you need to make in your life! Reaching your goals is ALWAYS about trying new things, failing, getting back up again and learning from past experiences.

00:00 Intro

01:10 Wrap Up Of 2024 Italy Trip + Why This Trip Was Different

03:45 A Vulnerable Share About Why This Episode Was Hard To Record

06:12 Discussing What This Episode Is About & Why It’s Important

07:56 Why Didn’t I Stay On Track With My Healthy Habits This Trip?

16:43 A Reminder About My Own Personal Health/ Weight Loss Story 

24:12 The Main Point Of This Podcast

25:20 How To Rebuild Habits & Regain Motivation

30:30 What I’ve Been Doing To Get Back Into A Healthy Routine With Food & Exercise

34:58 The Importance Of Maintaining Habits Whilst Away/ On Holidays 

39:08 What I Always Encourage You To Do When You Feel ‘Off’ After Losing Momentum

Further links & resources:

Podcasts where I talk about how I eat when I travel to keep my balance:

• 158: (Replay) How to indulge with balance and quit the ‘all or nothing mentality’ when you go on holidays!
• 149: Maintaining my eating and fitness balance when I travel (and eat out at every meal)
• 110: Tips For Eating With Balance When Travelling
• 80: My Italian Trip (PART 2): Eating with Balance, Maintaining my Weight , Gluten & Food Sensitivities

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