Healthy NOT Hungry

In this episode of Healthy Not Hungry, Rach discusses the negative impact of poor dietary choices on mental health. She explores various factors such as blood sugar levels, nutrient intake, gut health, hydration, meal frequency, and sleep quality, emphasizing the importance of a balanced diet for emotional wellbeing. Rachelle provides insights into how these elements are interconnected and how they can contribute to mental health issues if neglected.takeaways

• Eating badly can worsen mental health.
• Blood sugar crashes lead to irritability and anxiety.
• Low nutrient intake is linked to low mood and depression.
• Gut health is crucial for mental wellbeing.
• Highly processed foods can cause mental fatigue.
• Dehydration can mimic anxiety symptoms.
• Skipping meals increases cortisol and stress.
• Poor nutrition can disrupt sleep quality.
• Nutrition, hydration, and sleep are interconnected.
• A balanced diet is essential for mental health.

In this episode of Healthy Not Hungry, host Rachelle Doss speaks with Erin Clifford, a corporate wellness consultant and author of 'Wellness Reimagined.' They discuss Erin's journey from teaching to health coaching, the importance of food in wellness, and how nutrition impacts mental health. Erin emphasises the need for a personalised approach to wellness, advocating for harmony in life rather than strict balance. The conversation highlights practical strategies for integrating wellness into busy lives and the significance of aligning actions with personal values.

Takeaways

• Erin Clifford emphasises the importance of work-life harmony over balance.

• Wellness is a personalised journey; there's no one-size-fits-all approach.

• Food plays a crucial role in both physical and mental health.

• Emotional aspects of eating should be considered in wellness plans.

• Small, manageable changes can lead to significant improvements in health.

• Planning meals ahead can help maintain a healthy diet.

• It's important to give yourself grace when you fall off track.

• Aligning your actions with your values is key to fulfilment.

• Food can be both nourishment and a source of joy.

• Mental health can be positively influenced by dietary choices.

https://erincliffordwellness.com/

https://www.instagram.com/erinwellness/

📌 Episode Summary

In this solo episode of Healthy Not Hungry, Rach dives deep into the psychology and physiology behind cravings and emotional eating. Ever wondered why your brain tells you to reach for chocolate mid-afternoon? Or why resisting cravings sometimes backfires? This episode explains the brain-body connection, how stress and blood sugar crashes affect cravings, and a simple, sustainable strategy to manage them—without guilt or food obsession.

You'll learn how inner health creates outer health, and why a balanced mindset is essential for long-term fat loss success.

• What cravings really are and where they come from (hint: it starts in your brain 🧠)

• The science of dopamine, cortisol, and the craving loop

• How blood sugar crashes and nutrient deficiencies trigger emotional eating

• Why hydration and protein are key to reducing sugar cravings

• A step-by-step framework to decide whether to give in or fuel first

• How to manage cravings without guilt, restriction, or sabotaging your goals

• Why mindset and emotional wellbeing are crucial for sustainable fat loss

• emotional eating

• food cravings

• cravings and mindset

• brain body connection

• mental health and weight loss

• fat loss for women

• women and emotional eating

• how to stop sugar cravings

• stress and cravings

• sustainable weight loss

• balanced eating

• mindset for fat loss

• food freedom after 40

• hormones and cravings

• stop binge eating

Fuel your body first, listen with curiosity, and respond with kindness—not punishment. Your cravings aren't the enemy; they’re messengers from your body and mind. Learn to decode them, not deny them.

Follow the podcast on Instagram and join the conversation on Facebook at Healthy Not Hungry. Have a question or a topic request? Slide into the DMs or leave a voice note—Rach would love to hear from you!

💡 What You’ll Learn in This Episode🔑 Keywords to Boost SEO❤️ Episode Takeaway📲 Let’s Connect!

In this episode of Healthy Not Hungry we are joined by Dr Bree Hurn as we discuss all things habits, how they contribute to our health and wellbeing, how to figure out which habits you should be making and breaking and how to actually make a habit stick! Get empowered through being educated on habits and how you can use this tool to redefine your description of healthy.

Bree Hurn works as a lecturer at The Faculty of Education at the University of Melbourne. With over 20 years experience, Bree has been a teacher, school leader, and education writer before undertaking a PhD in 2019. Passionate about communicating the research into how positive habits help people improve their lives, Bree supports professionals as a coach, consultant and keynote speaker. Bree also hosts her own podcast show, called 'The Habit Nerd'.

In this episode, Rach explores a surprising connectionbetween hot chips and our moods. Join her as she delves into research suggesting that these popular comfort foods might be linked to increased feelings of anxiety and depression for some individuals.

What does being "healthy" really mean?

• The concept of comfort foods and their potential impacts on mental health.

• Rach shares personal insights from keeping a food log for her daughter, Holly, who experiences anxiety.

• Research findings on acrylamide, a compound formed when starchy foods are cooked at high temperatures.

• The link between frequent fried food consumption and higher risks of anxiety and depression, according to studies involving over 160,000 participants.

• Individual differences in how foods affect moods.

Highlights:

Rach’s observations of how hot chips affected her daughter'smood and experiments with dietary changes.

The surprising health effects of acrylamide and how it formsin various foods, including chips and fries.

Practical tips for listeners on monitoring their own foodintake and mood correlations.

Takeaways:

Not all comfort foods may actually comfort you; consider howyour body reacts to different foods.

Keeping a food and mood log can be an effective way toidentify what affects your emotional wellbeing.

Moderation is key: it’s possible to enjoy hot chips whilestill being mindful of their impacts on mood.

YOU CAN ASK any NUTRITION and WELLNESS QUESTIONS.
We would love to answer them for you and have you on and help everyone else out there because I think this is the right thing.

So if you're brave enough to put it out there, it's completely anonymous. It may not just help you and give you that nutritionist knowledge for free, and help others with the same questions or issues.

Please don't forget to like and follow us here and to all of our social media accounts!
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In this episode of Healthy Not Hungry, host Rach welcomesBree, an online health and wellbeing coach, to discuss the importance of a balanced approach to health and wellness. Bree shares her personal journey from being a social worker to an online coach, highlighting the struggles many womenface in achieving wellbeing amid the pressures of motherhood.

Together, they explore the significance of community, accountability, and small, sustainable changes to improve mental and physical health.

Key Points Discussed:

• The reality of motherhood and the feelings of isolation many women experience.

• The importance of community and shared experiences for mental health.

• Bree's shift from an all-or-nothing mentality to a balanced, realistic approach to wellness.

Tips for starting small with health changes, including:

• Incorporating movement into daily activities.

• Focusing on one meal at a time for nutritional improvements.

• The need for accountability and the various support options available, including coaching and mental health resources.

• Listen to Bree’s podcast: Mindset to Movement (available on Spotify and Apple Podcasts)

• Suggested online communities and resources foraccountability and support.Beyond Blue - A mental health support service inAustralia.

Change doesn’t have to be overwhelming. Start small and be patient with yourself. It's about making consistent, achievable progress towards your health goals while remembering to prioritise your wellbeing.

Connect with Briana:

Follow on Instagram: https://www.instagram.com/mindsettomovement_brianna/

Follow the Facebook: https://www.facebook.com/profile.php?id=61553007230406

Official website: https://www.mindsettomovement.com.au/

YOU CAN ASK any NUTRITION and WELLNESS QUESTIONS.
We would love to answer them for you and have you on and help everyone else out there because I think this is the right thing.
So if you're brave enough to put it out there, it's completely anonymous. It may not just help you and give you that nutritionist knowledge for free, and help others with the same questions or issues.
Please don't forget to like and follow us here and to all of our social media accounts!
Linktree: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
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In this solo episode of Healthy Not Hungry, hostRachel Doss dives deep into the fascinating world of ghrelin, the hormone responsible for regulating hunger and appetite. With a focus on practical tips, Rachelle explores how understanding ghrelin can help manage cravings and promote healthier eating behaviours.

What ghrelin is, where it’sproduced, and its role as the "hunger hormone."

Ghrelin’s Impact on Hunger and Cravings

How ghrelin levels influence appetite, food-seeking behaviour, and cravings for high-calorie foods.

Effects of Diet and Lifestyle on Ghrelin

The relationship between calorie restriction, sleep deprivation, stress, and ghrelin regulation.

Practical Strategies for Managing Ghrelin Levels

Tips on nutrition, including balanced meals, protein intake, hydration, and mindful eating to keep ghrelin levels stable.

The Importance of Self-Care for Hormonal Balance

How managing stress and ensuring adequate sleep can help regulate appetite and cravings.

Key Takeaways:

Balanced Meals Eating smaller, balanced meals throughout the day can help keep ghrelin levels stable and prevent extreme hunger.

Protein Intake Ensuring adequate protein in your diet can reduce ghrelin secretion and help to control cravings.

Sleep Aim for 7-9 hours of sleep each night to supporthormonal balance.

Hydration Staying hydrated can mitigate the feelings ofhunger mistaken for thirst.

Mindful Eating Practicing mindful eating can help yourecognise true hunger cues versus emotional triggers for eating.

Stress Management Finding ways to manage stress is crucialfor maintaining hormonal balance and preventing emotional eating.

YOU CAN ASK any NUTRITION and WELLNESS QUESTIONS.
We would love to answer them for you and have you on and help everyone else out there because I think this is the right thing.
So if you're brave enough to put it out there, it's completely anonymous. It may not just help you and give you that nutritionist knowledge for free, and help others with the same questions or issues.

Please don't forget to like and follow us here and to all of our social media accounts!
Linktree: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
⁠⁠⁠⁠⁠⁠https://linktr.ee/healthynothungrypodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
Official IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/healthynothungrypodcast/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
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In this episode of Healthy Not Hungry, host Rach speaks with Kate Astill, a business and social media coach passionate about helping female entrepreneurs find alignment in their business and personal lives.

They discuss the shift from hustle culture to a more balanced approach to work and wellbeing, the importance of boundaries, and the concept of self-care as it relates to personal fulfilment.

Redefining Health and Success:

Understanding what healthy and successful living meansbeyond just hustle.

Kate’s Journey:

From medical scientist to business coach, Kate shares herbackground and how her experiences shaped her approach to wellness and business.

Women in Business:

The unique challenges faced by women, including balancingmultiple roles and responsibilities, and the importance of finding harmony in life and work.

Self-Care Misconceptions:

Exploring how self-care can be practical and personalisedrather than just luxury activities.

Burnout Prevention:

Recognising signs of burnout and establishing boundaries toprotect your wellbeing.

Practical Tips:

Strategies for reassessing commitments, delegating tasks,and prioritising self-care.

You can follow Kate through her social media account

https://www.instagram.com/kateastill_/

YOU CAN ASK any NUTRITION and WELLNESS QUESTIONS.
We would love to answer them for you and have you on and help everyone else out there because I think this is the right thing.
So if you're brave enough to put it out there, it's completely anonymous. It may not just help you and give you that nutritionist knowledge for free, and help others with the same questions or issues.
Please don't forget to like and follow us here and to all of our social media accounts!
Linktree: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
⁠⁠⁠⁠⁠⁠https://linktr.ee/healthynothungrypodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
Official IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/healthynothungrypodcast/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
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In this episode of Healthy Not Hungry, Rachelle dives into the often-overlooked topic of health expenses.

She discusses the significance of maintaining a healthy lifestyle while managing finances, providing practical insights and strategies to help listeners prioritise their wellbeing without breaking the bank.

Key Points Discussed:

Introduction to Health Expenses:

Understanding the average spending on health per person in Australia and the rising cost associated with chronic health conditions.

Preventative Health vs. Chronic Illness:

Insight into how investing in preventative measures can reduce overall healthcare costs and improve wellbeing.

Personal Budgeting for Health:

Tips on evaluating your spending habits and recognising where savings can be made to prioritise health, such as reducing unnecessary expenditures like frequent coffees or subscriptions.

Cost-Effective Health Practices:

Exploring free or low-cost options for maintaining health, such as home workouts, outdoor activities, and community resources.

Life Audit:

A guided exercise for listeners to assess their health, happiness, and where they can make improvements without significant financial burden.

Mental Health Considerations:

The importance of addressing mental wellbeing as part of overall health expenditures.

Actionable Steps:

Conduct a Life Audit:

Assess your current health and determine areas needing improvement.

Evaluate Spending:

Identify non-essential expenditures that can be adjusted to allocate funds towards your health.

Seek Free Resources:

Explore nearby parks with exercise equipment or community health programs.

Invest in Preventative Measures:

Budget for regular check-ups or consultations with health professionals to avoid costly health issues later.

Words to Remember:

"You are your biggest investment; it’s okay to spend time, energy, or money on your health."

"Health is wealth. Once it’s gone, it’s harder to get back."

YOU CAN ASK any NUTRITION and WELLNESS QUESTIONS.
We would love to answer them for you and have you on and help everyone else out there because I think this is the right thing.

So if you're brave enough to put it out there, it's completely anonymous. It may not just help you and give you that nutritionist knowledge for free, and help others with the same questions or issues.

Please don't forget to like and follow us here and to all of our social media accounts!
Linktree: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
⁠⁠⁠⁠⁠https://linktr.ee/healthynothungrypodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
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In this episode, Rach interviews Tasha Washburn, a period coach and founder of Period Coaching School, about redefining our understanding of menstrual cycles.

They discuss how periods are often viewed as an inconvenience, but can actually be a powerful tool for women.

Tasha shares insights on working with your cycle, aligning your lifestyle with hormonal phases, and the importance of nutritional and lifestyle choices for hormonal health.

Key Takeaways:

• Redefining Periods: Shifting the perception of periods from a burden to an asset.
• Cycle Awareness: Understanding the different phases of the menstrual cycle and their impact on energy, mood, and productivity.
• Hormonal Health: The importance of nutrition, lifestyle, and stress management in supporting hormonal balance.
• Working with Your Cycle: Aligning work and personal activities with the different phases of your cycle for optimal well-being.
• Food and Hormones: Eating according to your cycle can significantly impact your hormonal health.
• Sensory System and Hormones: How scents and other sensory inputs can influence hormone production and stress levels.
• Birth Control and Hormones: Understanding the effects of hormonal birth control and exploring alternative options.
• Period Coaching: The role of period coaches in providing education and support for menstrual health.

If you are interested to avail the service of Coach Tasha Washburn, you can contact her through:https://www.facebook.com/StashaWashburn/
https://www.instagram.com/stashawashburn/
https://theperiodcoach.com/Revolution/
https://periodcoachingschool.com/YOU CAN ASK any NUTRITION and WELLNESS QUESTIONS.
We would love to answer them for you and have you on and help everyone else out there because I think this is the right thing.
So if you're brave enough to put it out there, it's completely anonymous. It may not just help you and give you that nutritionist knowledge for free, and help others with the same questions or issues.
Please don't forget to like and follow us here and to all of our social media accounts!
Linktree: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
⁠⁠⁠⁠https://linktr.ee/healthynothungrypodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
Official IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/healthynothungrypodcast/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
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