Welcome to another holiday-themed episode of Eat Well, Think Well, Live Well! 🎄 As we enter the season of back-to-back celebrations, are you already dreading the effects of holiday foods and endless parties on your health goals? You’re not alone!

In this episode, I’m sharing practical, sustainable strategies to help you navigate the holidays without throwing in the towel on your health. These six healthy habits will keep you from feeling deprived or overindulging so you can enjoy the season without regret—or weight gain.

Here’s what we’ll cover:

• Get Honest About Your Calendar – Discover how holiday commitments might not be as overwhelming as they seem and how planning can make all the difference.
• Prioritize Sleep – Learn why sleep is your secret weapon for avoiding cravings and how it can support emotional resilience during stressful times.
• Ditch the Scarcity Mindset – We’ll discuss how to let go of the “limited-time-only” mentality around food, which only leads to overeating.
• Make Buffets Manageable – Tips for choosing and enjoying foods without feeling the need to try everything.
• Focus on People, Not Plates – Refocus your holiday gatherings on the people around you, not just the food in front of you.
• Get Support – How teaming up with a friend or working with a coach can help you stay accountable and focused on your long-term goals.

The holidays don’t have to derail your health, and with a little preparation and intention, you can start the New Year 5 lbs down instead of your traditional 5 lbs up!

Tune in to learn how to truly enjoy the season and take care of yourself along the way. Plus, don’t miss my final tip on the value of getting support. If you’re ready to work toward your goal weight without restrictive diets, grab a free strategy session with me and see how coaching can make the difference you’ve been looking for.

Ready for your free coaching session? 

SCHEDULE HERE!

More from Well with Lisa:

• Your Go-To Meal Guide: grab it HERE
• Let's be friends! Follow me on instagram:  @well_with_lisa
• Join the waitlist for group coaching HERE

Did you know  my listeners are entitled to 10% discount on a fullscript account? 

Get your Fullscript account HERE

10% discount! (pssst: my clients get 25% for life!)

You’ll find the probiotic mentioned (in episode 108) under my favorites and a basic supplement plan under Ready-made community plans →Basics for Women

If you struggle with arguing back and forth in your brain when it comes time to deciding what to do with a carving–this episode is for you. 

I’m going to give you some really strong imagery you can use the next time an urge hits for something your higher self truly does not want to eat–whether that’s because you aren’t hungry or you really are trying to eat less sugar/salty snacks/fast food–whatever it is for you. 

Ready for your free coaching session? 

SCHEDULE HERE!

More from Well with Lisa:

• Your Go-To Meal Guide: grab it HERE
• Let's be friends! Follow me on instagram:  @well_with_lisa
• Join the waitlist for group coaching HERE

Did you know  my listeners are entitled to 10% discount on a fullscript account? 

Get your Fullscript account HERE

10% discount! (pssst: my clients get 25% for life!)

You’ll find the probiotic mentioned (in episode 108) under my favorites and a basic supplement plan under Ready-made community plans →Basics for Women

Don’t you want to talk about pooping? I know, I know–just the episode you’ve been waiting for!

In all seriousness, this is such an important topic. Pooping is one of the main ways we naturally detoxify our body. It’s literally the body’s pathway for getting rid of what we don’t need. We’ve got to poop regularly to be healthy and lose weight. 

But sometimes things don’t just come out right! Whether this isa n every once in a while problem for you or it’s chronic, my guest Melissa Hall Klepacki will break down the root causes for constipation and what to actually do about it.

More from Well with Lisa:

• Your Go-To Meal Guide: grab it HERE
• Schedule your free strategy/coaching session: wellwithlisa.as.me
• Want YOUR weight loss question answered on the podcast?  Fill out this google form HERE
• Let's be friends! Follow me on instagram:  @well_with_lisa
• Join the waitlist for group coaching HERE

Get your Fullscript account HERE

10% discount! (pssst: my clients get 25% for life!)

You’ll find the probiotic mentioned under my favorites and a basic supplement plan under Ready-made community plans →Basics for Women

More from Melissa Hall Klepacki:

• Website: MelissaHallKlepacki.com
• Free e-book: startpoopingbetter.com 
• Instagram: @melissahallklepacki
• Youtube: @melissahallklepacki

About Melissa:

Melissa Hall Klepacki, M.Ac. a wellness advocate and healer, offers a vital perspective for those seeking answers beyond traditional medicine. With a Master's Degree in Acupuncture and a background in Education, Melissa has made it her life’s work to help people understand the WHY behind their symptoms.

In her 40s, Melissa battled persistent health issues, consulting 12 doctors before uncovering Lyme Disease as the culprit. It was a lengthy detox protocol that ultimately led to her full recovery, informing her work to lead others through the same journey.

Melissa now collaborates with individuals nationwide, offers access to functional lab testing and develops solid protocols for healing. She is the Founder of GutReset123, a 12-week program that offers precision functional gut testing and personalized protocols to take people from constipation to liberation.

Is it possible to love yourself and also want to lose weight? I’m answering that with a resounding yes on this episode. 

Tune in to hear me debunking the myth that self-love means staying the same. I’ll teach you how to set health goals from a place of care, not self-criticism and give you tools to nurture body acceptance while pursuing weight loss goals.

Ready for your free coaching session? 

SCHEDULE HERE!

More from Well with Lisa:

• Your Go-To Meal Guide: grab it HERE
• Let's be friends! Follow me on instagram:  @well_with_lisa
• Join the waitlist for group coaching HERE

Did you know  my listeners are entitled to 10% discount on a fullscript account? 

Get your Fullscript account HERE

10% discount! (pssst: my clients get 25% for life!)

You’ll find the probiotic mentioned (in episode 108) under my favorites and a basic supplement plan under Ready-made community plans →Basics for Women

Is intermittent fasting right for you? If you’re a woman, you may want to think twice. My guest today is Jillian Greaves, Functional Dietitian and Women's health specialist. We discuss why a one-size-fits-all approach—like intermittent fasting—can be harmful, especially for women. 

You’ll learn why the research behind intermittent fasting often doesn't apply to women and how ignoring your body’s signals can disrupt hormones like cortisol and kisspeptin, affecting everything from insulin sensitivity to appetite regulation.

More from Well with Lisa:

• Your Go-To Meal Guide: grab it HERE
• Schedule your free strategy/coaching session: wellwithlisa.as.me
• Want YOUR weight loss question answered on the podcast?  Fill out this google form HERE
• Let's be friends! Follow me on instagram:  @well_with_lisa
• Join the waitlist for group coaching HERE

Get your Fullscript account HERE

10% discount! (pssst: my clients get 25% for life!)

You’ll find the probiotic mentioned under my favorites and a basic supplement plan under Ready-made community plans →Basics for Women

More from Jillian Greaves:

• Website: jilliangreaves.com
• Instagram: @jilliangreavesrd
• Facebook: /jilliangreavesrd
• Podcast: Your Body Has Your Back

About Jillian:

Jillian Greaves is a Functional Dietitian and Women's health specialist, the owner of the private practice Jillian Greaves Functional Nutrition & Wellness, and the creator of the PCOS Root Reversal Program. Jillian provides comprehensive nutrition and lifestyle counseling to women, with a special emphasis on hormone balance and digestive health. Jillian and her team help women identify and address the root causes of their hormone and digestive symptoms using advanced lab testing, personalized nutrition, and supportive lifestyle therapies as the first line of intervention. It's her mission to empower women to take back control of their health, reclaim their confidence, and to experience life at its fullest potential.

We’ve all gotten sucked in by one fad diet or another, or thought that this particular supplement would be the cure all. But until we have mastered the 6 essentials for health and weight loss I detail out in this episode, none of that will make a difference. 

Please don’t worry about food combinations, or continuous glucose monitors or magic greens powders, or cleanses. Once you get the essentials down, you will have little need for anything else. I promise. 

Ready for your free coaching session? 

SCHEDULE HERE!

More from Well with Lisa:

• Your Go-To Meal Guide: grab it HERE
• Let's be friends! Follow me on instagram:  @well_with_lisa
• Join the waitlist for group coaching HERE

Did you know  my listeners are entitled to 10% discount on a fullscript account? Get your Fullscript account HERE

10% discount! (pssst: my clients get 25% for life!)

You’ll find the probiotic mentioned (in episode 108) under my favorites and a basic supplement plan under Ready-made community plans →Basics for Women
Remember this is basic supplementation--multi vitamins, omega 3's, etc. Please focus on the essentials in this episode and know that these supplements are just additive. 

When was the last time you overate? And did you beat yourself for it? Did you end up binging more because of it?

But did you know that what you do after the overeat is actually more important than what it was you ate? Ya crazy right. We need to avoid the restrict→binge cycle as well as the “throw your hands in the air screw it" mentality.

Listen to this episode to find out how to process through your overeats. I know you don’t want to think about it. I know you’d rather just hide and hope it doesn’t happen again. But I promise you this is a better way and the key to lasting change.

Grab the Write it Down and Move On FREE guided journaling to go deeper with this episode!

Ready for your free coaching session? SCHEDULE HERE!

More from Well with Lisa:

• Your Go-To Meal Guide: grab it HERE
• Let's be friends! Follow me on instagram:  @well_with_lisa
• Join the waitlist for group coaching HERE

Did you know  my listeners are entitled to 10% discount on a fullscript account? 

Get your Fullscript account HERE

10% discount! (pssst: my clients get 25% for life!)

You’ll find the probiotic mentioned (in episode 108) under my favorites and a basic supplement plan under Ready-made community plans →Basics for Women

That pesky lower brain–she’s always showing up where she’s not welcome! Do you find your lower brain shows up at particular times or in particular situations? 

I’ve identified 7 times you can expect your lower brain to show up. Why do we need to know this? Because when we expect it to happen, we can be prepared with strategies. If you are surprised that you are being hit with cravings or self-sabotaging thoughts, it’s much tougher to overcome in the moment. 

And don’t worry–if you don’t know what I mean by “lower brain,” I’ll define that for you in this episode as well! 

Ready for your free coaching session? 

SCHEDULE HERE!

Other episodes mentioned:

Food Journaling Planning and Your Go-To Meals [Ep 94]

Back to Basics: The 24 Hour Practical Plan [Ep. 64]

Lessons from Years of Coaching with Jody Moore [Ep. 54]

More from Well with Lisa:

• Your Go-To Meal Guide: grab it HERE
• Let's be friends! Follow me on instagram:  @well_with_lisa
• Join the waitlist for group coaching HERE

Did you know  my listeners are entitled to 10% discount on a fullscript account? 

Get your Fullscript account HERE

10% discount! (pssst: my clients get 25% for life!)

You’ll find the probiotic mentioned (in episode 108) under my favorites and a basic supplement plan under Ready-made community plans →Basics for Women

What’s for dinner? The perpetual question that has to get answered day in and day out. And for many of my clients, solving this question ends up on their plates.

We know that cooking from home is actually a health habit that can  improve diet quality, help with weight loss, and prevent diabetes. Harvard Health notes that teaching people to cook from home can even be considered a medical intervention. (see this article)

I brought Mel Gunnell from Mel’s Kitchen Cafe on the podcast to help us figure out how to get dinner on the table every night. We chat about some easy semi-homemade shortcuts and the real key for both of us to being able to cook more often than not. 

More from Well with Lisa:

• Your Go-To Meal Guide: grab it HERE
• Schedule your free strategy/coaching session: wellwithlisa.as.me
• Want YOUR weight loss question answered on the podcast?  Fill out this google form HERE
• Let's be friends! Follow me on instagram:  @well_with_lisa
• Join the waitlist for group coaching HERE

Get your Fullscript account HERE

10% discount! (pssst: my clients get 25% for life!)

You’ll find the probiotic mentioned under my favorites and a basic supplement plan under Ready-made community plans →Basics for Women

More from Mel Gunnell:

• Website: melskitchencafe.com
• Instagram: @melskitchencafe
• Grab her Cookbook! HERE

About Mel:

Mel Gunnell is the owner and creator of Mel's Kitchen Cafe, an online recipe and food website. For over 15 years, Mel has been a trusted recipe resource for home cooks, food enthusiasts, and busy families. She loves sharing her favorite recipes with the world, and strives to publish recipes that make cooking and baking fun (and help anyone feel like a rock star in the kitchen). Mel resides on 25 acres in southwest Idaho with her husband, five kids, and a whole host of quirky farm animals.

“So many options, how do I know what will work for me-I have tried everything!

This week’s episode is a detailed response to this question. I did a content survey in January (missed that but have a question–tap HERE to participate) and this was one response I got.

If you feel like you’ve tried it all and just can’t quite figure out why nothing works, this is the episode for you. I’m going to help you figure out why diets in the past didn’t work and I’ll give you an exercise to think through what could work better in the future. 

Remember that weight loss is not a lifelong pursuit. But maintaining that weight loss is. That will be the key to figuring out what works. 

Ready for your free coaching session? 

SCHEDULE HERE!

Recently I mentioned my listeners are entitled to 10% discount on a fullscript account. I’ll include the link again . . . 

Get your Fullscript account HERE

10% discount! (pssst: my clients get 25% for life!)

You’ll find the probiotic mentioned (in episode 108) under my favorites and a basic supplement plan under Ready-made community plans →Basics for Women

More from Well with Lisa:

• Your Go-To Meal Guide: grab it HERE
• Let's be friends! Follow me on instagram:  @well_with_lisa
• Join the waitlist for group coaching HERE