In this episode, Rach welcomes Kendelle, a client with aninspiring health journey, to share her experiences and transformations in her pursuit of health and well-being. They discuss the mindset shifts necessary for achieving sustainable weight loss, the importance of fueling the body, and the benefits of strength training.

Key Highlights:

Personal Journey: Kendelle shares her struggles with extreme dieting, including fasting and unhealthy weight loss methods, and how she reached out for help after feeling lost.

Meal Plans: Through a structured meal plan with Rach, Kendelle transitioned from restrictive eating habits to a more balanced and sustainable approach, resulting in a 10-kilogram weight loss over 19 weeks.

Mindset Shift: The conversation focuses on the mentalchallenges of increasing calorie intake despite fears of weight gain. Kendelle discusses how trusting the process led to unexpected weight loss and improved energy levels.

Physical Changes: Kendelle discusses her newfound strength and energy, alongside the positive impact on her workouts and overall well-being.

Support System: The role of family and the importance of asupportive environment in maintaining healthy habits are also emphasized. Kendelle’s husband has embraced these changes, contributing to a healthier home dynamic.

Body Positivity: Kendelle reflects on the societal pressuresaround body image and how her priorities shifted from aesthetics to overall health, emphasizing the importance of feeling strong and capable.

Advice to Others: Kendelle encourages listeners to challenge the "eat less" mindset, suggesting an eight-week commitment to trying a new approach to nutrition and seeking professional guidance if necessary.

Life Balance: The discussion touches on the importance ofenjoying life, including the balance of indulgences and active living, especially during the holiday season.

This episode serves as a reminder that achieving health is about more than numbers; it's about finding a sustainable lifestyle that emphasizes well-being, energy, and body positivity. Kendelle’s journey illustrates that trusting theprocess and embracing change can lead to profound personal growth.

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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Welcome to Healthy Not Hungry, a podcast dedicated to redefining what it means to be healthy in a realistic andsustainable way. Hosted by Rachel Doss, a clinical nutritionist and personal trainer, this episode dives into the pervasive issue of comparison culture—how it affects our mental health, self-esteem, and overall well-being.

Joined by her twin sister, Charlotte, Rach explores practicalstrategies to identify, understand, and navigate comparison culture in our daily lives.

Key Topics Discussed:

What is Comparison Culture?

Feeling pressured to meet societal or peer expectationsbased on what we see from others.

Comparison isn’t just with others—it can also be with ourpast selves or unrealistic expectations we set for ourselves.

Personal Experiences with Comparison:

Rach shares how she often compares herself to her pastachievements, especially during different life seasons.

Charlotte discusses comparing life milestones (e.g.,marriage, homeownership, career) with peers and feeling like she’s “falling behind.”

The pressure of societal expectations, such as havingchildren or achieving certain career milestones by a specific age.

Comparison in Health and Fitness:

The dangers of comparing physical appearances or fitnessjourneys to others on social media.

Rachel’s experience with postpartum body image and theunrealistic “bounce back” culture.

The importance of recognizing that physical appearancedoesn’t always equate to mental or emotional health.

Strategies to Combat Comparison Culture:

Be Your Own Best Friend: 

Treat yourself with the same kindness and encouragement you’d offer a friend.

Surround Yourself with Supportive People: 

Build a network of cheerleaders who uplift and motivate you.

Set Realistic Expectations: 

Acknowledge where you are in your journey and celebrate small wins.

Focus on Your Own Goals: 

Define what success means to you, not based on others’ achievements.

Practice Gratitude: 

Regularly reflect on what you’re grateful for to shift your mindset positively.

The Role of Social Media:

Remember that social media is a curated highlight reel—notthe full story.

Avoid falling into the trap of comparing your behind-the-scenes to someone else’s best moments.

Celebrating Small Wins:

Rachel shares a story about a client who was disappointedwith losing 0.4 kg in a week, despite juggling motherhood and work.

The importance of recognizing progress, no matter how small, and redefining success on your own terms.

The High Five Effect:

Charlotte mentions the power of positive reinforcement, likehigh-fiving yourself in the mirror, to build self-confidence and rewire your brain for positivity.

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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How to Have Less EXCUSES with Laura Gindac

Rachelle Doss introduces the episode's focus on overcoming common excuses that prevent us from living a balanced, healthy life.

Excuseless covers 10 key areas of life:

1.  Mindset Health

2.  Physical Health

3.  Business & Money Health

4.  Food & Nutrition Health

5.  Women’s Health

6.  Men’s Health

7.  Spirituality & Manifestation Health

8.  Relaxation & Healing Health

9.  Love, Intimacy & Relationship Health

10.  Miscellaneous Health

Laura emphasizes the importance of starting small with 7-minute daily habits to build consistency. She discusses how consistency, not perfection, is the key to long-term success. The concept of balance is redefined: it’s not about equal time spent on each area but about counteracting actions (e.g., if you eat junk food, balance it with nutritious meals)

Balance doesn't' mean perfection; it's about making small, sustainable adjustments. Surrounding yourself with supportive, like-minded individual can help you stay motivated and accountable.

https://www.omnirisetraining.com/

https://www.instagram.com/xqsless/

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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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How to Navigate Allergies with Allergist Dr Alexis Sams
This episode delves into the world of food allergies and intolerances with Dr. Alexis Sams.

Dr. Sams discusses her journey into specializing in food allergies, highlighting how her clients' experiences led her to this focus.

We explore the challenges of living with food restrictions and the importance of individualized approaches to health and nutrition.
Dr. Sams introduces the concept of "food clues," emphasizing that every food avoided is a clue to underlying health issues.

The episode discusses how to identify and address these clues to improve overall health and well-being.

Key Takeaways:
• Individualized Approach: Recognizing that "healthy" is subjective and varies from person to person.
• Food Clues: Understanding that food reactions are signals from the body about underlying health concerns.
• Empowerment: Encouraging listeners to advocate for their health and seek answers to their health concerns.
Actionable Steps:
• Take the Food Clues Quiz: This quiz helps identify dominant food clues and provides insights into potential underlying health issues.
• Ask Questions: Don't accept "that's just the way it is." Continuously seek answers and explanations for health concerns.
• Prioritize Individualized Care: Seek healthcare providers who prioritize individual needs and consider the whole person.

Connect with Dr. Alexis Sams:
https://myfoodclues.com/
https://www.instagram.com/thefoodallergydoc
https://www.facebook.com/thefoodallergydoc
https://www.tiktok.com/@thefoodallergydoc
https://www.youtube.com/@thefoodallergydoc
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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This episode of "Healthy Not Hungry" addresses the common experience of feeling behind in January despite New Year's resolutions.

Rach shares her own struggles with staying on track and offers strategies for self-compassion and gradual progress.

Key Takeaways:

It's okay to not be perfect in January:

Actionable Tips:

1.  Identify areas for improvement:

2.  Create 10-minute daily tasks:

Holiday Hacks for a Healthier Christmas

In this episode, Rachelle shares practical tips to navigate the holiday season while maintaining your health and well-being. She emphasizes the importance of balance, hydration, mindful eating, and self-care.

Key Takeaways:

Prioritize water intake, especially during summer holidays, to avoid bloating and maintain overall health.

Enjoy festive treats without guilt. Focus on balance and avoid overindulging.

Incorporate physical activity into your routine to boost energy and mood.

Make time for self-care activities like journaling or meditation.

Aim for 6-7 hours of quality sleep to support overall well-being.

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 discusses the common issue of body envy and offers practical advice on how to cope with it in a healthy way.

Key Points:

Understanding Body Envy:

The Impact of Body Envy:

She explores the negative effects of body envy, such as low self-esteem, anxiety, and unhealthy behaviors.

Coping Strategies:

Seek Professional Help:

Practice Self-Compassion:

Set Realistic Goals:

Focusing on health and fitness goals rather than solely on appearance can help shift the focus.

Build a Supportive Community:

Reframe Negative Thoughts:

The Importance of Self-Love:

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Health Diaries with Charlotte

Join host Rach as she chats with her sister, Charlotte, about her personal health journey. This is the first episode of "The Health Diaries" segment of Healthy not Hungry podcast.

From disordered eating to an ADHD diagnosis, Charlotte shares her experiences and the strategies she's implemented to improve her overall well-being.

This episode delves into the importance of self-advocacy, seeking professional help, and finding a balance between health goals and self-care.

Key Takeaways:

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In this week’s episode of Healthy, Not Hungry, host Rachel Doss takes a candid, solo dive into the topic of triggers and their effects on our overall well-being. Sparked by recent personal experiences and thoughtful listener feedback, Rachel explores the importance of recognising and normalising triggers, how they can impact both mental and physical health, and how society can show empathy to those affected.

Rachel shares her own journey dealing with triggers related to past trauma and highlights the physical symptoms that can accompany triggered states, such as increased heart rate and anxiety.

Discussing the broader impact, Rachel emphasises how different forms of trauma affect everyone

Drawing on her research, Rachel outlines the ways in which triggers can influence mental health, leading to issues such as anxiety, depression, and burnout. She also explains the physical manifestations, from digestive issues to adrenal fatigue, underscoring the deep connection between our mind and body.

Key Takeaways:
1. Triggers and Health: Recognising triggers is essential as they can have substantial effects on both mental and physical health, potentially leading to conditions like burnout, anxiety and digestive issues.
2. Normalising Experiences: Trauma and triggers are common experiences, and we should avoid minimising our feelings or comparing them to others.
3. The Mind-Body Connection: Chronic stress and triggers can disrupt both mental health and physical health, highlighting the gut-brain axis' role.
4. Support Systems: Reaching out for help and being a compassionate friend or family member can make a world of difference.

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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TRIGGER WARNING - this episode does contain discussing about SIDS, if this is a sensitive topic for you please consider giving this episode a skip. 

This episode dives into the world of healthy sleep habits, particularly for new parents struggling with a little one who won't stay asleep. Claire Connibeth, a sleep consultant,

Claire, an Early Childhood Teacher and an Internationally Accredited Baby and Infant Sleep Consultant. She is a Mumma to her two son’s Alfie (nearly 4) and Luca (1.5) and a wife to her husband Jordan. She knows first-hand how stressful and overwhelming it can be trying to decipher the reasons why your baby isn’t sleeping well.

 She has worked alongside children and families for 8 years in the Early Childhood sector and she is passionate about children’s development and overall well-being.

Key Points from this conversation:

There's no one-size-fits-all approach to sleep. Trust your instincts and seek help from a sleep consultant if you're struggling.

If you need Claire’s services, you may connect with her through

https://www.epsleep.com.au/https://www.instagram.com/eatplaysleepconsultant/

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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