Keep The Weight Off

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/61

Episode 61: Understanding Insulin Resistance

Episode Description: Have you ever heard of Insulin Resistance? The term is becoming more and more common these days, because more and more people are suffering from it. As a matter of fact, almost 90% of US adults have at least one sign of it! Tune in to learn more about Insulin Resistance and what you can do to get it under better control, so you can live a longer, happier, healthier life.

Episode Highlights: 20:26 What do you do to keep your insulin levels low? You must be very super careful with how much sugar and flower products you're eating. And I would say if you're serious about this and you really want to get it under control, I would just say no to any kind of processed food, whether it's cereal or bread products and just eat whole foods.

23:59 I think the most important piece of getting insulin resistance under control is learning how to manage your insulin levels by managing what you're eating. That's got to be really your first line of defense thinking about this.

26:58 So insulin resistance is a condition brought on most cases, 99.9, 9% of cases by eating processed food. There's a spectrum of disease from having normal blood sugar, but high insulin levels to having high insulin levels and rising blood sugar. And then finally, the end stage of insulin resistance is the diabetes diagnosis.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/61

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/60

Episode 60: Celebrate all that you have!

Episode Description: I'm super excited because ... guess what? Today is my 60th birthday - and it just turns out that this is our 60th episode! How cool is that?!

I think these milestone birthdays are interesting... they give us a chance to pause and reflect. I have a lot of gratitude, and a lot of determination too!

Episode Highlights: 4:16 I am practicing allowing an urge to overeat, and I've been teaching our members how to do this and how to not give into the urge, not fight the urge, but just allow the urge and allow the emotion that comes with it and not just allow the emotion, but sort of welcome it.

6:22 How we think creates an emotional state of being that fuels our actions and our behaviors.

11:25 When we choose to eat Oreos or Doritos, for example, we're not eating food, we're consuming a drug-like food product. So they're AFPs - Addictive Food Products.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/60

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/59

Episode 59: Become the architect of your habits.

Episode Description: Did you know.... our daily routines can make us or break us. I discovered just how important my routines are recently when I traveled to Arizona on a family emergency and my brain felt a bit lost! Join us on today's podcast, where Marchelle and I discuss the importance of a purposeful daily routine in maintaining our health and longevity.

Episode Highlights: 8:29 You can retrain your brain to develop new habits at any time.

10:35 What's the cue, what's the routine, and what's the reward at the end. Sometimes all it takes is removing the cue.

17:54 A strong reason, a good argument for why you want to understand what (your habits) are and how they work. How to design them so that you can be the architect of your habits, and not the victims of them.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/59

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/58

Episode 58: Learning to embrace the discomfort

Episode Description: In today's episode of the Keep the Weight Off Podcast, Marchelle and I talk about something I have been working on with our Empowered Weight Loss members: the importance of allowing ourselves to feel ALL of our emotions, the good, the bad, and the ugly, all ON PURPOSE.

Why would anyone want to do that? Allow myself to feel angry? Sad? Restless? Jealous? Disappointed? Are you kidding?

Turns out, this is one of the most important keys to lasting weight loss, and a happier life in general!

Tune in to find out why... and how to do it.

Episode Highlights: 5:10 This is why weight loss is so hard because our brains are programmed through evolution to seek pleasure and avoid pain at all costs. This is how we survived.

10:52 So it's time to have a talk with grandma Elda and explain you don't want to accept any more home bake treats. And when you explain your rationale and your reasons, and you're probably gonna to feel really, really uncomfortable setting that boundary. But you're willing to do it because you're willing to feel uncomfortable on purpose.

16:00 And the interesting thing is what you do is you just start writing and you write down all the thoughts that are swirling around in your head. And it's so interesting because once they're out of your brain and onto a piece of paper, you can actually look at them. It's like taking all the stuff out of your closet.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/58

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/57

Episode 57: Let's talk about the competing desires fighting in your brain.

Episode Description: Have you ever felt like there are two competing desires in your brain: One desire for weight loss and another desire to just "eat whatever I want"?

It's enough to make you feel a bit schizophrenic!

Join Marchelle and me as we discuss this conundrum in detail, and help you develop a strategy for managing your thinking, so you can lose weight without feeling like you're losing your mind in the process!

If you want to end the craziness, this podcast is a must-listen.

Episode Highlights: 11:31 I desire to lose weight, but I also desire to, to eat whatever I want. But it's like a Teeter totter. And the board of the Teeter totter is the board of self loathing.

12:30 These two seemingly competing desires, are both brought on by a lack of self love. Does that make sense?

14:09 This is why it's so important to stop dieting and get ourselves out of the "cycle". We have to get rebalanced again. We want to stop the rigid and focus on deprivation and punching ourselves, and instead, come to love ourselves just as we are.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/57

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/56

Episode 56: A shift in your beliefs about yourself.

Episode Description: Today we wanted to talk about a really important facet of lasting weight loss, and that is the identity shift that occurs as we lose weight. It turns out this might be one of the most important, if not THE most important psychological shift that occurs in those who are able to achieve lasting weight loss.

Your identity includes the thoughts that you have about yourself. Often, these thoughts don't change, and this is why people end up regaining weight they lost.

Everything begins with a thought. Join us as we explore this topic... so you can prepare yourself to think differently!

Episode Highlights: 6:39 This takes time. So in order to develop new beliefs about yourself, your brain actually has to watch you doing things that are consistent with the new belief over and over and over again before this belief can become ingrained in your brain.

19:05 So just realize this is a process. And while you're working on this, you want to use what's called a bridge belief. A bridge belief is like a stepping stone or a ladder to the new belief. A bridge belief is a thought that doesn't conflict with the current reality, but leaves room for what's coming.

26:14 You'll want to work at developing that new identity about yourself. And it happens bit by bit and piece by piece. And the more you can say to yourself, I'm learning, I'm in the process. I'm figuring it out, use those kinds of phrases with yourself - that will allow you to feel a lot more hope about the future. A lot more determination about the future. It will allow you to focus on what's happening and what your vision is for the future, as opposed to beating yourself up for your failures.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/56

This episode was produced and marketed by the Get Known Podcast Service.

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/55

Episode 55: Food. An emotional relationship, or fuel for your body?

Episode Description: In today's podcast, we ask the question: What does it mean when we say we have an emotional relationship with food? Tune in, because these insights and awarenesses are an absolute KEY if you want a more empowering relationship with food and a vibrant, healthy body!

Episode Highlights: 9:49 Foods are engineered and designed to produce huge dopamine spikes in our brain. Dopamine is the pleasure center. These heavily processed foods are engineered to produce this response that feels like love in our brains.

13:11 II've actually had people tell me, it's like all of my family traditions revolve around food. And suddenly, if I decide not to do that, I'm no longer a member of the family. We get these feelings of belongingness and belonging to a group is a primal need. It's how we survived. So if you feel like you're doing something that's against group norms, if you're doing something that's against what your family has raised you to believe, then you have to deal with this intense anxiety coming from your primitive brain that's saying, oh my gosh, you are going to be left alone. You are going to die.

27:22 And that's why I always say, the weight loss journey done well is a journey of personal evolution. And the skills that you learn in the weight loss journey done well are skills that are gonna serve you in all areas of your life, not just in your health.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/55

This episode was produced and marketed by the Get Known Podcast Service.

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/54 Episode 54: Self talk about our weight loss journey is critical.

Today I have a special announcement for those of you who don't already know… the doors to the Done with Dieting Bootcamp are open! The 30 Day Done with Dieting Bootcamp is designed to be the first month of your journey back to lasting health. In just 15 minutes a day for 30 days, I will teach you exactly what it takes to lose weight and keep it off. You get a video from me each day, a downloadable workbook that has questions to answer, quizzes to take, and space for 30 days of food planning. If you go through this program as it's designed, by the end of this first month you will be a completely different person! You will have shifted your metabolism from someone whose insulin levels are running sky high and wreaking havoc in your body, to someone whose metabolism is so much healthier! So I hope you'll join us. https://www.journeybeyondweightloss.com/done-with-dieting-30-day-bootcamp-1

Episode Description: In today's podcast we talk about Diet Language... all those little things we say to ourselves that can actually really sabotage our long-term success. Tune in, because awareness is everything!

Episode Highlights: 12:00 People say when they're dieting, "I cheated" or "I had a cheat day" and this is classic diet language. It's the idea that I'm depriving myself all the time. I need a day where I can just eat whatever I want, which is my cheat day. This is classic deprivation thinking where you're eating nourishing foods purely for the weight loss benefit and you really have no intention of giving up toxic food. You're just waiting for that day when you get to eat your 'cheat' meal.

25:31 Sustainable weight loss means that you learn how to manage your emotions without food or alcohol, that you no longer have this emotional relationship with food, and that instead, you have an emotional relationship with yourself and you know how to manage yourself.

29:09 Losing weight and keeping it off is one of the most difficult things that you'll ever do. But, the weight loss journey, if you do it correctly, meaning if you take it to heart, and make some of these changes in your thinking, whats going to happen is you can use all of the skills you've learned to lose weight to change everything else about your life too - because these skills are transferrable!

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/54

This episode was produced and marketed by the Get Known Podcast Service.

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/53

Episode 53: When weight loss takes more time than we anticipated.

Episode Description: Sometimes, weight loss just seems... well, SLOW. Really slow. Like that elderly woman in the checkout line at the grocery store who decides to write a check... and you're left thinking, can we please get on with this??

Tune in as Marchelle and I discuss this all-too-common problem in the world of weight loss. There's actually a LOT to think about!

Episode Highlights: 23:24 You don't have to have an emotional relationship with food.

25:24 Are you planning your meals 24 hours in advance? If you're relying on decisions in the moment, you're gonna be relying on your primitive brain to make your food decisions.

31:34 Just remember the weight loss journey is a long game. It's not any sort of short thing. This is the long game where you're learning how to manage your life. You're learning how to nourish your body.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/53

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/52 Episode 52: Overcome your negative self-talk. Episode Description: Today I wanted to talk about how to recognize unconscious negative thinking patterns. This is actually a really big subject and frankly, I still catch myself ALL THE TIME!! We don't realize it, but negative thoughts are a big problem for us. Why? Because our thoughts create our reality. When we think a thought, and we think it often enough, our brain believes it to be true. The thought becomes a belief. And our brain will search high and low for evidence that what we believe to be true is actually true. If you want lasting weight loss, you likely have some negative beliefs that are in your way. Tune in to discover how to find them and what to do about them! Episode Highlights: 1:14 Our thoughts create our reality. When we think a thought and we think it often enough, our brain actually believes that it's true. The thought becomes a belief and then our brain is going to search high and low for evidence that what we believe to be true is actually true.

16:20 And always just remember that you're not one thing or another. You're everything. Your brain will just focus on whatever you tell it to focus on.

19:51 Your brain can only notice a few things. You're giving it instructions all the time. The instructions you are giving your brain to think about - that is what your beliefs are. Your beliefs are basically instructions for what to notice about the world.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/52

This episode was produced and marketed by the Get Known Podcast Service: www.getknownstrategy.com/podcast-service