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.

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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!
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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!
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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!
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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!
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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: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
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In this solo episode, Rachelle Doss dives into the mostcommon nutrition challenges faced by individuals on their health journeys.Drawing from her experiences as a clinical nutritionist and personal trainer, Rachelle addresses vital mindset shifts needed to achieve sustainable results in nutrition.

Get ready to gain valuable insights and practical tips tonavigate your own path to health and wellbeing.

Focus of the Episode: Nutrition Challenges

Challenge #1: Slow Progress

Rach discusses the importance of realistic expectations whenit comes to weight loss.

Challenge #2: Adapting Diet to Your Lifestyle  

Rach encourages listeners to examine their routines,especially on weekends, and adapt their meal plans to fit their lifestyle.

Challenge #3: The “Why Bother” Attitude

Discussion on how to combat feelings of defeat when plans go awry.

Rach emphasises the importance of shifting focus from what’s been missed to the positive strides made.

Beyond the Scales: Setting Holistic Health Goals

Understanding the broader benefits of healthy habits, likeincreased energy and better mood, instead of just focusing on weight metrics.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 sits down with Meah Robertson, a seasoned naturopath and founder of the herbal supplement FEM21.

They dive into women’s hormonal health, the importance of holistic well-being, and the introduction of Meah’s newproduct, Man21, designed to support men’s hormonal health.

Key Takeaways:

The Importance of Holistic Health:

Importance of addressing multiple facets of health includinggut health, liver function, thyroid support, and inflammation reduction.

Emphasizes that hormonal health is interconnected withlifestyle factors such as diet, sleep, and stress management.

Launch of Man21:

Meah introduces her newly created men's supplement, Man21, aimed at supporting men's hormonal levels and overall wellbeing.

Discussion on societal attitudes towards men's health,particularly regarding mental health and emotional expression.

Understanding Hormonal Imbalances:

Insights into how stress and lifestyle choices affectwomen's hormonal cycles, and the concept of cycles being a "report card" for overall health.

Ways to monitor and address hormonal issues through dietary and lifestyle changes.

The Role of Cortisol and Adrenal Health:

Explanation of cortisol's role in the body, the impact ofhigh versus low cortisol levels, and the symptoms associated with adrenal fatigue.

Recommendations for improving adrenal health, includingprioritising sleep, moderating exercise intensity, and managing caffeine intake.

Individualised Health Support:

Discussion on the value of personalised treatment plans andthe benefits of consulting a naturopath for tailored advice.

Encouragement for listeners to seek support to make informed health decisions.

You can connect with Meah through her IG to avail her service and products.

https://www.instagram.com/fm21.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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Trigger Warning: The following content discusses butterflybody dysmorphia, a condition where individuals may experience distorted perceptions of their bodies, often leading to harmful behaviors, emotional distress, and concerns about weight, shape, or appearance. This topic may be sensitive for some readers, particularly those who have struggled with body image issues or eating disorders. Please take care of yourself and consider seeking support if needed.

In this episode, Rachelle dives into the concept of bodychecking, exploring what it is, its impact on mental health, and how to cultivate a healthier relationship with our bodies. She shares her personal experiences, offers insightful reflections, and presents actionable steps to reduce body checking behaviors for a more positive self-image.

Key Highlights:

Introduction to Body Checking

Definition of body checking as a compulsive behavior relatedto body dissatisfaction.

Examples include frequent mirror checking, weight measurement, and comparison to others.

Awareness and Reflection

The importance of recognizing and understanding bodychecking patterns.

Questions to consider, such as:

What am I trying to find out when I check my body?

How often do I check, and does it justify my actions?

Actionable Steps to Reduce Body Checking

Gradually decrease the frequency of checking behaviors.

Limit certain actions and replace negative behaviors withpositive affirmations or activities.

Understand that body checking does not equate to control or confidence.

Seek Support and Professional Help

Encourage listeners to reach out for support throughresources like the Butterfly Foundation.

https://butterfly.org.au/?gad_source=1&gclid=Cj0KCQiAq-u9BhCjARIsANLjs3iJcFPrBY4nhnx3JPYaODA0xXfFu2xAJYCmEtGdQgLFGqVZEn-E_UaAvJSEALw_wcB

Rach emphasizes the value of professional guidance innavigating body image challenges.

 A reminder of the importance of self-worth beyond physical appearance and to be kind to yourself and recognize the value you bring to theworld.

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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