Keep The Weight Off

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/152

In our latest episode of the Keep the Weight Off Podcast, we dive into a topic that resonates with so many of us - getting back on track after the holidays, vacations, illness, whatever it may be!

In this episode, Marchelle and I share our personal experiences and insights, shedding light on why it can be so challenging to resist those temptations and regain control. 🍰🍫

Here's a sneak peak:

👉Understanding the Challenge: Learn why it's not about your willpower but rather the powerful influence of the toxic food environment we live in. 💪🏽🍔

👉Key Skills for Success: Explore practical strategies for getting back on track, including the crucial first step of not beating yourself up.

👉Emotional Mastery: Discover how to identify and navigate your emotions, with a unique perspective on turning shame into a powerful motivator through intriguing revenge fantasies.😡🤣

👉 Taking Action: Gain actionable steps to reclaim your health, from setting a quit date to cleaning out your pantry and planning your detox journey.📆🍏

Remember, you're not alone on this path. We're here to support you every step of the way. Join our Empowered Weight Loss community for even more guidance, a supportive community, and expert coaching.🤝

Don't let temptations derail your progress any longer.

Thank you for being a part of the Keep the Weight Off Podcast community. We can't wait to inspire and empower you in your wellness journey.

Take care and stay tuned for our next episode!🌈

Episode Highlights:

(07:03) My emotional connection to food has a whole lot to do with my self esteem and my worthiness. I feel like when I give myself permission to indulge in things that are not good for me, it has to do with me feeling worthy of health and worthy of nutrition and worthy of saying no to that stuff.

(14:47) When we have sensitive brains there's no such thing as moderation, it doesn't work that way when you're trying to get off crap food… Dr. Ashley Gearheart told us that 14% of people have actual addiction to processed foods, and then there's a whole bunch of other people who don't meet the criteria for addiction, but their brain is still super sensitive. I asked her what makes people's brains so sensitive? And she said it can be a family history of drug or alcohol addiction, or early exposure to a traumatic experience when your brain was forming. There's a lot of reasons why we might have super sensitive brains and it doesn't really matter what your particular reason is … what matters is that you recognize that this is the way your brain responds to these foods.

(19:10) How you learn these skills is you have to get plugged in with a mentor, you have to get plugged in with a community. It's not going to just happen out of thin air, you really have to get with somebody who can help you, a doctor, a community of people that are for the same goal. You have got to get into a community that can help you so that you can not only get the weight off, but to keep the weight off.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/151

Hey there!

🎧 In Podcast #151, we dive deep into the tricky territory of self-deception and those familiar excuses that seem to hold us back on our journey to a healthier, happier person. We've all been there, haven't we? That moment when our brain starts to play tricks on us, making it oh so tempting to procrastinate. Well, it's time to tackle those lies head-on!

Here's a sneak peek of what you can expect: 🌟 "I'll start tomorrow" – Sound familiar? We explore why this phrase is a trap and how to break free. 🌟 The myth of perfection – Discover why all-or-none thinking won't get you anywhere fast. 🌟 "One bite won't hurt" – Unmasking the slippery slope of indulgence. 🌟 "I deserve this" – The truth about rewarding yourself without derailing your goals.

So, if you've ever found yourself stuck in the cycle of "I'll start tomorrow" or thought that "one bite won't hurt," this episode is tailor-made for you! It's packed with insights and practical tips to empower you to take charge of your health and well-being TODAY.

Remember, transformation is not in the distant future—it's in the very next decision you make. Don't miss out on this opportunity to gain valuable insights and motivation to live your healthiest life.

Thank you for being a part of the Keep the Weight Off Podcast community. We can't wait to share this episode with you!

Stay motivated, stay healthy, and stay tuned!

P.S. If you like this content please don't forget to rate the podcast and leave a review on your favorite podcast platform!

Episode Highlights:

(03:33) Let's say that you slipped and you ate something that's not on your plan; for many people, what will happen is the brain will just say "Okay, fine, let's just give up our good nutrition plan for today", and the next thing you know, you eat more cookies and we'll just call today a fail, we'll start over tomorrow. Then they spend the rest of the day, basically just getting back into junk food and more cookies and feeling really bad about it the whole time. And the next day they feel so badly that they think this is just too hard and they give up. (05:43) Let's say that you've been thinking about getting focused on getting some weight off and getting healthier, and you were thinking that New Year's would be a good time. That's when a lot of people think about this, but New Year's came and you said "No, I've got a vacation coming up" or "I've got too much going on, I just can't think about this right now". So you put it off and now we're nearing the end of January and you're still finding excuses not to get started on your weight loss journey. You really want to get healthier, but when it comes down to taking any action, you keep saying "I'll do this later when it's more convenient", but there's never going to be a convenient time to do this. (08:44) Just ask yourself "What decision can I make right now that's going to be most in alignment with a future that I want to create for myself?" When you start thinking like this, it makes it a lot easier to make small changes that'll really add up over time, and you don't have to put anything off for a more convenient time. (11:25) The last lie that I want to talk about is the lie that says "I deserve this, I had a stressful day, I deserve this drink, deserve this candy". How many times do we think this thought? So how about we replace this lie with the truth; I deserve to feel good and I deserve to be healthy. That's the truth about what we deserve.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/150

Hey there! Get ready for an episode that's going to change the way you think about your health! In the latest episode of the Keep the Weight Off Podcast, we're diving into a topic that's nothing short of revolutionary. 🌟

What is it? Belly Fat. And we're going to help you get rid of it in our Belly Buster's Challenge next week!

You might be wondering why we're calling it the Belly Buster's Challenge. 🤫

Here's a clue: there's more to belly fat than meets the eye. We're going beyond the surface and revealing the hidden truths about what's really going on in your belly. Prepare to have your mind blown! 💥

We'll explore the science, unveil the facts, and arm you with knowledge that can transform your health. 🚀

The best part? This life-changing Challenge is absolutely FREE! 🎉

So, are you excited yet? Get ready to unlock the secrets to a healthier you. Join us for the Challenge and be part of a journey that's set to change lives.

Visit journeybeyondweightloss.com/challenge to sign up!

Let's make 2024 the year we take charge of our health together! Don't forget to share this exciting opportunity with your friends and make it a collective adventure. 💪

P.S. Don't forget to invite your friends and make it a group effort! Together, we can conquer belly fat and transform our lives. 💪

Episode Highlights:

(06:29) Why do I call this "The Belly Busters Challenge" if you can't spot reduce belly fat? Well, it's because in the belly, there's not just the subcutaneous soft squishy fat that's on the outside, but there's also a type of fat called visceral fat. And visceral fat is not under the skin, it's inside the abdominal cavity and it's around the organs. So this fat is not normal, healthy fat, this fat is also called sick fat because it actually causes disease.

(08:25) Visceral fat produces excessive levels of estrogen, which can cause the uterus to get enlarged with fibroids, leading to a condition called dysfunctional uterine bleeding, or DUB for short. This can cause anemia and extreme fatigue. Many times women, by the time they get into see us, they've already had hysterectomies because they've had great big fibroids. So I could go on about how toxic visceral fat is. And that's what we're going to work on in the Belly Busters Challenge.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/149

In this episode, Dr. Francavilla delves into the physiology behind weight maintenance and how life's challenges can affect your weight loss journey. Discover why maintaining your weight can be just as challenging as shedding those extra pounds and why it's essential to seek support from medical professionals and psychologists.

But that's not all! Dr. Francavilla's expertise shines when she discusses binge eating disorder. Ever wondered how to define it, how to treat it, or if you might have it yourself? Dr. Francavilla has all the answers. She breaks down the American Psychiatric Association's definition of binge eating disorder and provides eye-opening insights into its symptoms and treatment options.

You'll learn about:

- What constitutes a binge eating episode - How binge eating disorder differs from occasional overindulgence - Strategies to break the cycle of binge eating

Dr. Francavilla's expert guidance will not only educate you but also inspire you to take action towards a healthier lifestyle. We promise you'll be eager to share these eye-opening insights with friends and family!

Get in touch with Dr. Francavella: https://www.instagram.com/doctorfrancavilla/ https://www.youtube.com/@thedoctorfrancavillashow8652 https://www.facebook.com/w8careconsulting?_rdc=1&_rdr https://www.thedrfrancavillashow.com www.coloradow8care.com

Treat and Reduce Obesity Act: https://www.obesityaction.org/troa/

Episode Highlights:

(09:06) I always think it's really important to recognize that it's not your fault and that there is powerful biology at play and that we live in a world where there's really easy to eat food; this processed food, or what we sometimes even now categorize as ultra processed food where you can't even recognize any of the ingredients. So what is this actually made of? I couldn't make this on my own if I tried, right? I couldn't go buy the ingredients at the store and make this. Those foods are designed to be really palatable. They're really easy to eat, and they're easy to eat too much of, and they're easier for our body to get energy out of.

(6:48) Losing weight is hard, but it's not nearly as hard as keeping it off, because there's a bunch of physiology that kicks in that makes it hard to maintain weight. Then life starts happening and then it's not as rewarding, right? When you're losing weight, it's exciting, but when you're just maintaining it's a lot harder; you don't get that reward every month, you're like "where's the dopamine? Where do I get my reward for doing a good job this month?"

(18:16) Binge eating disorder is defined by the American Psychiatric Association, and essentially it is overeating in a discrete period of time, definitely larger amount than what someone else would in a similar period of time. So you have a two hour window where you're eating a lot of food, but if you ate that entire meal and then afterward you felt compelled to finish your partner's meal and then to go home and eat an entire box of cookies or an entire carton of ice cream or a whole thing of chips, that might be considered a binge eating. And when you're overeating in this time period, you have a sense of lack of control, you feel like you can't stop or you feel like you're going back for more.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/148

Happy New Year! 🎉 We hope you had a fantastic holiday season and are ready to kickstart 2024 with a fresh mindset and renewed goals. In our latest podcast episode, "Emotional Eating Awareness," we delve into a topic that resonates with many of us - emotional eating. 🍔🍰🍷

Here's a sneak peek of what you'll learn:

🧐 Why we turn to food when we experience emotions, both negative and positive 🤯 The subtle triggers and cues that prompt emotional eating and drinking. 📝 How to develop awareness around your emotional eating habits and the importance of keeping a journal. 💪 Gain practical steps to identify and express your true emotions without resorting to unhealthy food or drinks. 🥳 Explore how this journey of self-discovery can lead to profound personal evolution.

Remember, you don't have to tackle emotional eating all at once - it's a process, and awareness is the first step. By listening to this episode, you'll gain valuable insights and practical tools to take control of your emotional eating patterns and start your journey toward lasting weight loss.

Don't forget to subscribe, leave a review, and share this episode with friends and family who could benefit from this valuable information. Your support helps us reach more people and make a positive impact on their lives.

Here's to a fantastic 2024 filled with self-discovery, personal growth, and successful weight management.

Episode Highlights:

(6:13) One of the first and most important things that we can do is to just work at developing awareness around emotional eating. Don't try to stop it right away, just develop an awareness.

(10:45) One effective way to develop your awareness is by keeping a food and drink journal and include your emotions in your journal. So, for a week, just write down everything that you eat and drink, along with the emotions you're experiencing when you consume them. This journal is going to provide you really valuable insights into what your patterns are. You might notice certain trends or associations that you were unaware of before; maybe that time right after work, or that time after dinner, or the mornings.

(15:20) You want to honor yourself for two reasons: The first reason is because you actually took the time to figure out what your true feelings and thoughts are, and you didn't shut yourself down. And the second reason is because you're a human being with valid thoughts and valid feelings that deserve to be known and expressed.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/147

🤔 Ever wondered why those New Year's Resolutions never seem to stick? Why the initial enthusiasm fades away by February? We've been there, too!

So this year, we're flipping the script and showing you a powerful method that actually works.

Imagine this: December 31st, 2024. You've accomplished everything you set out to achieve. Whether it's shedding pounds, boosting vitality, or any other goal, picture yourself as the vibrant, healthy, and confident person you aspire to be. This is your Future YOU, and we're going to help you build a loving connection with this amazing version of yourself.

Here's a sneak peak at what we cover in this episode: 🌟 Discover the secret to making your New Year's resolutions truly stick. Unleash your full potential and achieve lasting transformation in 2024. 💪 Learn how to turn determination and self-love into powerful tools for success. 💭 Transform your self-perception and unlock a new identity aligned with your goals. 🎆 Get ready for a year of unstoppable progress and make 2024 your best year yet. 🌟 The key to success? It's not just setting goals; it's about taking deliberate actions. But it all starts with your thoughts. 💭Say goodbye to self-sabotaging thoughts and welcome in a new identity that aligns with your goals. You'll be amazed at the impact this shift can have.

So, get ready for a year of unstoppable transformation! Join us in making 2024 your best year yet.

Have a joyous New Year's celebration, and we'll catch you in 2024! 🎊

Episode Highlights:

10:33: If you are somebody who's just getting started, one of the most important actions that you can take to achieve the outcome of the future you thriving in a healthy, vibrant body that you're proud of is to develop a meal planning ritual. You never want to wing it when it comes to your food ever, you always want to be very deliberate.

16:38: If you're thinking "I never stick to anything" you're going to just end up feeling discouraged and you won't fuel the behaviors that are necessary and it will become a self-fulfilling prophecy. Here's where your thoughts about yourself are really important, you want to work with yourself to develop a new identity. So ask yourself: what does the future you think about herself?

22:39: Notice when I say "I'm a very healthy person who happens to be living in a crazy food obsessed society right now" I'm not thinking of myself as someone who's overweight, who needs to lose weight. That's not consistent with my new identity, so if you see yourself, future you, 50 pounds less, she's not someone who thinks "I'm overweight and I need to lose weight", she's someone who thinks that she's vibrant and healthy. Even though you do feel like right now you're overweight and you need to lose weight, I want you to be thinking about what future you is going to be thinking and move yourself in that direction.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/146

We hope your holiday preparations are going smoothly! 🎄

We're thrilled to announce the latest episode of the Keep the Weight Off Podcast. 🎙️

In this captivating interview, Dr. Angela sits down with the incredible Dr. Nancy Levin, a renowned expert in boundaries. Get ready for a transformative journey as they dive deep into the world of boundaries and empowerment.

Prepare to be amazed as Nancy sheds light on a topic that can change your life, especially during the holidays!

Here are some of the highlights from our conversation that you won't want to miss: 🚫 Busting the myths about boundaries: Discover the surprising truth about boundaries that will shift your perspective and empower you in unexpected ways. 💖 Boundaries are graceful: Unlock the secret to setting boundaries with elegance and love, leaving behind fear and apology. 🤝 The Importance of Support: Learn why having the right support system can be the key to transforming your journey as you explore the world of boundaries.

Don't forget to subscribe, rate, and leave a review to help us reach more listeners on this empowering journey!

Have a Happy Healthy Holiday!

Episode Highlights:

(03:29) One of the biggest myths I will bust around boundaries is that other people cross our boundaries; if my boundaries are being crossed, I'm the one crossing my own boundaries because it's not anyone else's job to uphold honor or respect or maintain my boundaries, it's up to me. It's a huge shift, but what it does is it really moves us out of victim and blame and into responsibility and empowerment.

(24:38) All of this can be done with grace and with love. This doesn't have to be done out of fear, it doesn't have to be done out of conflict, and it doesn't have to be done with apology.

This is a big one, especially for women. We don't need to apologize for our truth, we don't need to give a reason or an excuse for our truth. It's not my responsibility to manage anyone's response to my own truth, because that's another way we cross our own boundaries. I crossed my boundary into your territory, trying to manage you and your experience. And that's manipulation, that's control.

(45:38) Having support to do this sort of thing is critical because this can feel like lonely work. We're so used to the default and this is really creating a whole new pattern for ourselves.

Part of it is getting clear on what am I saying yes to and what am I saying no to. And that's where the choices have to begin. So many of us, especially the people pleasers and the conflict avoiders, go into what I call the knee-jerk yes; a request is made of us and we go into the knee-jerk yes, and we want to fix, heal and rescue, and we say yes out of some sense of responsibility or obligation. We don't want someone else to be hurt, we want to be the hero. None of those reasons is a reason to say yes. The only reason to say yes to anything at all is desire.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/145

The holiday season is upon us, and we know how hectic it can be with all the festivities, family gatherings, and extra responsibilities.

🤔 Are you feeling overwhelmed by all the holiday activities and distractions? 🎁 Worried about staying on track with your health and fitness goals? 😅 Feeling the pressure to make everything perfect for everyone?

Fear not, because in this week's episode, we've got you covered with valuable insights on how to stay focused on your health during the holidays! 🌟

Dr. Angela and Marchelle are here to help you navigate through it all. We discuss essential tips to keep you on the path to wellness during this busy season:

📋 Planning Ahead: Discover how planning can help you sail through the holidays smoothly and keep your stress levels in check. 💤 Sleep: Find out why prioritizing sleep can be the key to unlocking your energy and vitality during the holiday season. 🥗 Nutrition: Discover how your nutrition choices can impact your overall well-being and why it's essential to stay mindful of what you eat. ❌ Give Up Perfectionism: Explore the surprising benefits of letting go of perfectionism and embracing the magic of imperfection. 🙅 Give Up People Pleasing: Find out why trying to control how others feel is a fruitless endeavor and how focusing on your own mindset can lead to a happier, healthier holiday experience.

So, whether you're celebrating Christmas, Hanukkah, Kwanzaa, Yule, Bodhi Day, or simply enjoying the festive season, these tips will keep you grounded and focused on your health and well-being. 🌿

Stay healthy, stay happy, and enjoy every moment this holiday season has to offer! 🌟

Episode Highlights:

(07:04) A lot of people think that the time that they spend planning is wasted time, but don't think like that; when you sit down and you take some time to think everything through, you're going to be a step ahead and you're not going to be likely to just react to everything that's going on around you. Begin to think about planning time as precious time.

(11:46) Sleep needs to be your first priority at all times, regardless of what's going on around you. If you don't get enough sleep, everything else is just 10 times harder, including - and especially - making the right nutrition choices. There are reasons why: your hunger hormone levels are higher, your satiety hormone levels are lower, you're just more impulsive when you haven't had enough rest, your primitive brain takes over, you're more emotional. It's just a hot mess if you don't get enough sleep. So no matter what's happening, make sure you prioritize your sleep.

(17:06) Give up people-pleasing; don't try to manage other people's feelings, It's a completely impossible task and you shouldn't even try. Remember where feelings come from. Feelings are generated by our thoughts, so you and I have no control over what other people think, we don't even have control over what they think about us. We can't control any of this, and frankly, it's not ours to control anyway.

So, we don't want to walk around this holiday season feeling bad if someone else doesn't seem to appreciate our efforts. We don't want to go out of our way to try to get any other person to feel a certain way. The only person you have control over is you!

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/144

Marchelle and I are back with another exciting episode of the Keep the Weight off Podcast, and this time, we've got some game-changing news to share!

In this episode, we take a deep dive into the world of a groundbreaking injectable weight loss medicine called Zepbound. This revolutionary medication was just approved for obesity treatment on Nov 8th, and it's already making waves.

Here's a sneak peek of what you can expect in this episode:

🌟 What is Zepbound? Learn all about this injectable medication, how it's administered, and why it's different from other weight loss treatments. 🌟 How Does It Work? Discover how Zepbound mimics natural gut hormones and why it's considered a "dual agonist." 🌟 Impressive Results: Hear about the remarkable weight loss results patients have achieved with Zepbound, with some individuals shedding over 100 pounds! 🌟 Side Effects: Get the lowdown on potential side effects and why Zepbound is often better tolerated than other weight loss medications. 🌟 Who Should Consider Zepbound? Find out if you might be a candidate for this life-changing treatment. 🌟 Cost and Insurance: Understand the pricing and insurance options for Zepbound and why there's hope for improved coverage in the future.

This episode is packed with valuable information to help you on your weight loss journey. Remember, it's not medical advice, but it's designed to empower you with knowledge.

Thank you for being a part of our podcast community, and we look forward to sharing this exciting episode with you!

Stay motivated, stay informed, and keep working towards your goals!

Episode Highlights:

(08:38) What this drug does is it mimics two different hormones that occur naturally in the gut after we eat; GLP and GIP, that's why it's called a dual agonist. An agonist means a mimicker, that's the medical term. Now you've probably heard of Ozempic or Wegovy which only works on GLP, it does nothing on GIP. Zepbound has less effect on GLP and more effect on GIP and we think this may be why we see fewer side effects.

(15:01) Let's talk about the side effects of Zepbound; they're similar to the side effects of Ozempic and Wegovy, but less so. Remember that GLP and GIP are hormones that occur in the gut, and so the side effects mostly have to do with the gastrointestinal system… We see nausea, sometimes vomiting, but not very often, we see bloating sometimes, diarrhea, and constipation.

(28:56) If you are listening to this podcast and you're interested in this option for treating obesity, here's what I do: First off, go to the Zepbound website and read all about it, make sure you don't have any of the contraindications and find out whether your insurance will cover it and if so, how much it's going to cost and if this is a real option for you.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/143

We have a special treat for you in today's episode: we're joined by the inspirational Dr. Margot Newell-Eggert, a member of Empowered Weight Loss, who has embarked on a truly amazing journey of transformation.

Here's a sneak peek of what you can expect: 🌍 Insights into Social Eating: Learn how Margo navigated unique challenges while traveling and being with family and friends. 🎄Surviving the Holiday Season: Discover valuable insights, especially as we approach the holiday season. 👩‍⚕️ A Doctor's Perspective: Gain deep insights into Dr. Margot's journey as a medical professional dealing with her own weight struggles. 💡 The Empowered Weight Loss Difference: Find out how Empowered Weight Loss provided her with the tools and mindset to break free from the cycle of diets and restrictions. 🧘‍♀️ Embracing Mindfulness: Explore the importance of understanding emotional eating and the role of mindfulness in this transformation.

Dr. Margot's journey is a testament to the incredible transformation that's possible when you tap into your inner power and change your relationship with food for good. You won't want to miss this episode!

Remember, it's not just about losing weight; it's about gaining a healthier, happier life.

If you're interested in joining us in Empowered Weight Loss, click HERE.

Episode Highlights:

(12:00) - You can have the safety of your own home and that's always helpful, to sort of purge the house of your sugar and flour … But then you can be in situations where you're at a family's home or a friend's house, or you're just out of town and you've got to navigate how you're going to work through it. So what I do is to plan ahead.

(21:25) -I think the other thing too is looking at what that goal is. People say to me "Oh, how much weight have you lost?" And, well, I don't really do the scale now, I'm a visceral fat gal now. And they just look at me like I'm a unicorn.

(27:17) If you're new on your weight loss journey, just expect that your journey's not going to be perfect, a baby doesn't get up and start walking right away. It really does take a lot of guts to set boundaries with people, it's not as easy for everybody as it would seem to be. Expect pushback from people, expect people to say that one little indulgence isn't going to hurt!