Keep The Weight Off

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/142

Thanksgiving is just around the corner, and we've got something special cooking for you! 🍂🦃

In this heartwarming Thanksgiving episode, Dr. Angela and Marchelle are here to help you strike the perfect balance between savoring the joy of being with loved ones and keeping your health goals in mind during this holiday season. 🤗

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

📋 Tips for navigating the holiday season, whether you're in the US or celebrating a similar occasion elsewhere.

🍽 Plan your Thanksgiving meal ahead and discover the joy of mindful eating.

🧘‍♀️ Nourish your soul with a gratitude practice that will fill your heart with appreciation.

💓 Learn how to appreciate even the most challenging people in your life, and why it's worth it.

✨ Discover the power of being kind to yourself, no matter what happens during the holiday festivities.

This episode is all about finding balance, spreading gratitude, and cherishing the moments that truly matter. 🙏❤️

Remember, it's not just about the food; it's about nourishing your soul and creating joyful memories with your loved ones.

If you've found these tips helpful, don't keep them to yourself. Share the love with your friends and family! 💌 And don't forget to subscribe and leave us a review on your favorite podcast platform. 🎧

Wishing you a warm and wonderful Thanksgiving filled with love, joy, and mindful choices. 🍂🦃

Happy Thanksgiving, everyone! 🍁

Episode Highlights:

(06:44) I would recommend that our listeners think ahead about what it is that you might want to splurge on. If you decide that you're going to go for an all out feast, that is a perfectly acceptable choice. If you decide that you're going to mostly do protein and vegetables, that is another perfectly good choice. If you decide that you're going to do a Thanksgiving meal the same way you would do any other meal, and you're not going to have any splurges, that's also a perfectly acceptable choice.

(09:02) Remember to nourish your soul; Thanksgiving is about appreciation, so Thanksgiving morning I would recommend, if you have a meditation practice you could do this after your meditation, just sit down for about 15 minutes and write down all the things in your life that you appreciate. Think about the people in your life that you appreciate and why you appreciate them. This is a really profound practice and it's really going to get your day started off with clarity and joy.

(13:26) You want to ask yourself: "Who am I bringing to the table this Thanksgiving? Is it someone who's happy and appreciative? Or is it someone who's stressed out and strung out and worried and anxious?". Do whatever you can ahead of time to make sure that the person you're bringing to the table is the happy appreciative one and you will have a joyful day no matter what's going on around you.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/141

As we all know, the holiday season is upon us, and the excitement is building! Thanksgiving is just around the corner, and before we know it, we'll be celebrating Christmas with loved ones. 🦃🎅

But with all the festivities, holiday parties, and tempting treats that come our way, it can be a challenge to keep our health and wellness goals on track. The good news is that we've got you covered in our latest episode of the "Keep the Weight Off Podcast." 🎙

In this episode, Dr. Angela and Marchelle share some fantastic strategies and insights to help you navigate the holiday season without gaining weight. They discuss:

✨ The importance of a positive mindset and mindful choices. ✨ How to plan ahead for holiday gatherings. ✨ Tips for savoring each bite and making deliberate choices. ✨ Managing alcohol consumption and staying active. ✨ Coping with holiday stress and emotional eating.

And if you're serious about taking control of your health and weight, consider Dr. Angela's Empowered Weight Loss membership. You'll learn all the essential skills to not only shed those extra pounds but also keep them off for good. Join the journey at LINK (journeybeyondweightloss.com/yes).

Stay tuned for more exciting episodes as we continue on our journey to empower you to achieve your health and wellness goals.

Wishing you a joyful and healthy holiday season ahead! 🌟🌲

Episode Highlights:

(07:37) First and foremost, it's important to approach the holidays with a positive mindset; it really does all begin in your head, in your thoughts. For example: are you feeling nervous and scared and worried about how you're going to handle all the temptations? Are you feeling confident and competent? What thoughts come up naturally for you?

(13:40) If you're asked to bring something, bring something special but that's also healthy. For example, I love to make deviled eggs, people love deviled eggs. You can make them really decorative and pretty. It takes a little extra effort so they do feel special.

(16:49) Remember to stay active during the holiday season. I know that it's a little bit more challenging because the days are shorter and it's darker and we have this natural tendency to want to hunker down. But what I've discovered is that regular exercise will really help keep you focused and on track. So try your best not to use holiday busyness as an excuse to skip your regular exercise.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/140

In this episode, we are breaking down the Arrival Fallacy, specifically in the context of weight loss. You'll discover what this intriguing phenomenon is and how it can impact your journey to a healthier you. But that's not all; we'll also provide you with valuable insights and strategies to help you overcome the Arrival Fallacy and maintain your hard-earned progress.

Here's a sneak peek of what you can expect to learn:

🌟 Understanding the Arrival Fallacy: What is it, and why does it affect us?

🌟 The Hollywood Connection: Learn how even celebrities can fall prey to this trap.

🌟 Unrealistic Expectations: Discover why reaching your goal weight doesn't guarantee eternal happiness.

🌟 Maintaining Your Progress: Explore the challenges of post-goal weight maintenance.

🌟 Identity Crisis: How tying your identity to your weight loss journey can pose a challenge.

🌟 Strategies to Avoid the Arrival Fallacy: Practical tips to keep you on track.

Join us on this insightful journey as we uncover the secrets to a happier and healthier life beyond the scale. Our personal anecdotes and expert advice will inspire and empower you to achieve lasting success on your weight loss journey.

Don't forget to rate, review, and subscribe to our podcast to stay up-to-date with our latest episodes. And, of course, share this episode with friends and family who might find it helpful!

Stay motivated, stay healthy, and keep the weight off! 🌟

Episode Highlights: (02:40) What is the arrival fallacy? It is the mistaken belief that achieving a specific goal, like reaching your goal weight for example, is going to bring everlasting happiness and fulfillment. It's the idea that everything is magically going to fall into place once you've arrived at your goal weight. (08:44) The arrival fallacy can make maintenance more challenging; many people find it difficult to maintain their weight loss once they've achieved their goal and think about why. You've been focused on this goal for months, and the motivation that comes with striving toward a goal will be gone once you've reached the goal, so without that motivation, it's really easy to slip back into old habits. (10:52) What do we do to avoid falling victim to this psychological thing that happens to us? Here are some strategies: The first one is to set some new goals, next is to try to stay focused on the process (12:22), build yourself a support system (14:31), and always practice self-compassion (16:12).

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/139

In this riveting episode of the Keep the Weight Off podcast, Marchelle and I bring you exclusive insights from the Fall Conference of the Obesity Medicine Association, held in sunny San Antonio, Texas this past weekend.

In this episode, I share her firsthand experiences from the conference, revealing groundbreaking information that's so fresh it hasn't even hit the presses yet.

Here's a sneak peek of what we discuss:

🧠 Obesity Unveiled: Gain a deeper understanding of obesity as a complex metabolic disease that goes beyond weight gain. Discover why it's crucial to address its many physical ramifications. 🍩 Temptations and Willpower: Learn how social temptations to indulge in sugary treats can't be avoided, even at an Obesity Medicine conference! Shocking!! 🔬Cutting-Edge Insights: Dive into the latest research findings and treatments for obesity, including exciting developments in 3rd generation drugs like Wegovy and Mounjaro. ❤️ Mental Health Matters: Explore the intricate relationship between obesity and mental health, with a focus on eating disorders and their often-overlooked prevalence. 🩺 Liver Disease Link: Discover the surprising connection between obesity, non-alcoholic fatty liver disease, and heart disease mortality rates.

👂 Don't miss this opportunity to expand your knowledge and make a positive change in your life!

Remember, obesity is a disease, and everyone deserves the best possible treatment. If you're ready to take control of your health journey, consider Dr. Angela's "How to Get Rid of Belly Fat" course or join the Empowered Weight Loss membership. Get started at journeybeyondweightloss.com.

Thank you for being part of our community. Together, we can conquer the misconceptions surrounding obesity and pave the way for healthier lives.

Stay tuned and stay empowered!

Episode Highlights:

(05:21) I want to explain a little bit about what it means that obesity is a disease because most of our medical colleagues still don't understand this. Most people think obesity is a failure of willpower, that we just eat too much and we don't exercise enough. The diet and fitness industry has perpetuated this myth that this is a character flaw that can be solved with diet and exercise, and this really couldn't be further from the truth; this is no character flaw, this is a disease. That results in massive hunger and cravings. There is a neural hormonal derangement in the brain's appetite regulation system.

(13:28) What I want everyone listening to this podcast to understand is that obesity is a chronic, which means long-lasting, progressive, relapsing disease. What this means is that once you have it, you're always going to have it, it's not going to go away. You can get it under really good control, you can stop the weight gain, you can lose weight, but you might have relapses. If you don't get it under control, it will get worse over time. So, whatever you do to get it under control, you have to keep doing it.

(22:56) We had a great talk on liver disease; nonalcoholic fatty liver disease is a very common complication of obesity. The number one cause of death for someone who has liver disease is actually heart disease. The reason is that the liver manages our cholesterol metabolism and when that's not functioning correctly, we develop cholesterol buildup in our arteries and we end up with the plaques that cause heart disease.

The prevalence of liver disease is very, very high. About 30% of adults have it, and it even affects children, which I was shocked to find out. About 13 to 14% of children have evidence that their livers are struggling, and this puts them at increased risk for heart attacks at a very young age.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/138

Today, we're diving deep into a topic that's often overlooked but plays a CRUCIAL role in your weight management journey – SLEEP 😴. Because here's the truth: if you're not sleeping well, you can't lose weight effectively. Let's talk about why! 🌙

🌟 Highlights from the Episode 🌟

🧠 The Science of Sleep: Discover the fascinating intricacies of sleep cycles, stages, and why they matter for your health. Did you know sleep isn't just rest? It's a complex process! 💤

🕰️ Recommended Sleep Duration: Find out how much sleep you need for optimal functioning and weight management. Hint: it's not a one-size-fits-all deal! 🌌

🚫 Consequences of Sleep Deprivation: Learn how chronic sleep deprivation can lead to weight gain, obesity, and a host of other health issues. It's not just about feeling tired; it affects your whole life! 😴

🍔 The Hunger Connection: Understand why lack of sleep makes you crave high-calorie, carb-loaded foods, and how it messes with your brain's reward centers. 🍕

💡 Practical Tips for Better Sleep: Get expert advice on establishing a consistent sleep schedule, creating a relaxing bedtime routine, limiting screen time, and more! Implement these tips to prioritize your sleep and supercharge your weight loss journey. 💤

🔊 Manage Noise: If noise is keeping you up, learn how to tackle it with earplugs or a white noise machine. And remember, snoring could be a sign of sleep apnea – it's essential to address it!

We're here to support you on your path to better sleep, improved health, and lasting weight loss. Don't miss this episode!

Remember, a good night's sleep isn't just essential for your overall well-being; it's also a POWERFUL tool in your journey to lasting weight loss! 💪

Got questions or feedback? Reach out to us at [email protected]. We love hearing from you!

Episode Highlights:

(07:49) There are three stages of sleep and these stages make up a sleep cycle. Each cycle is typically about 90 minutes long. There's light sleep, a stage where you're easily awakened, and you're just sort of starting to relax, get your heart rates coming down, etc. The next stage is deep sleep, and this is the stage where your body actually does most of its physical repair and growth, and it's associated with feeling well-rested and refreshed when you wake up. Then, the last stage is called REM sleep (rapid eye movement), this is when most of our dreaming occurs and this stage of sleep is also essential for cognitive functions.

(14:22) It's really awful for us to be missing sleep or to struggle with poor quality sleep; chronic sleep deprivation can have a wide range of negative consequences on both physical and mental health. So first off is weight gain and obesity and this is because insufficient sleep can disrupt hormones like Leptin which tells our brains that we are full and that we have enough fat and so we're not getting enough of that and it increases ghrelin, which is a hunger hormone. So, there's an increased appetite, and there's cravings for high-calorie foods. So your body feels hungrier more often and doesn't know when to stop eating.

(20:28) It turns out that sleep-deprived people have a stronger reward response to food, with more desire for junk, and people who don't get enough sleep have higher activation of the reward centers in response to food cues. So if you don't get enough sleep, it's like your brain gets turned on times 10 when it sees a donut.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/137

We're back with another exciting episode that's going to change the way you approach your weight loss journey. In this episode, Dr. Angela and Marchelle dive deep into the power of questions and how they can be a game-changer for your success. 🚀

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

🤔 Understand how the questions you ask yourself can either hinder or propel your progress.

🙅‍♀️ Learn why questions like "Why can't I lose weight?" are counterproductive and what to ask instead.

💡 Gain insights into reframing your questions to focus on solutions rather than limitations.

🌟 Get inspired to start your day with powerful questions that set a positive tone for your weight loss journey.

Remember, the questions you ask yourself can be the key to unlocking your full potential on your weight loss journey. Don't miss out on this valuable insight!

If you enjoyed this episode, please subscribe, leave a review, and share it with your friends and family. We love hearing from you, so if you have any questions or topics you'd like us to explore in future episodes, don't hesitate to reach out.

Stay positive, stay curious, and keep the weight off! 🌟

Episode Highlights:

(07:51) My mentor, Dr. Rader, told me that as obesity doctors, 20% of what we do is medicine and 80% of what we do is coaching. So after 16 years at this, I can tell you he's absolutely correct; 80% of your success is dependent on how you think about this. And this is why I decided to get certified as a life coach, along with all the training in obesity medicine that I have.

(12:05) It turns out that "Why can't I lose weight" is actually a terrible question. Instead, let's reframe it to a more helpful question for our brain. How about "What can I do to make weight loss easier?" Now we have our brain searching for ways to make things easier.

(20:16) Our main takeaway today is that the questions that we ask ourselves can either hold us back, or propel us forward on our weight loss journey. By asking the right questions, we can shift our focus from problems to solutions, and that's where real progress will happen.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/136 In this episode, Dr. Angela and Marchelle take a nostalgic look back at how our society has evolved over the decades, touching on changes in communication and the monumental transformation of our food culture. 🕰️📡🍔

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

🍽️ The Evolution of Food: From homemade meals to factory-made convenience, explore how our eating habits have shifted. 🌭 The Rise of Processed Foods: Dive into the impact of cheap, addictive, and heavily marketed factory-made foods on our health and preferences. 🏃 Balancing Act: Understand the challenges many face when trying to prioritize whole foods in a fast-paced world. 📋 The Power of Planning: Discover why planning is the key to taking back control of your food choices and nourishing your body. 🥘 Creating Your Own Menu: Pretend you're your own food marketer and design delicious, ready-to-go meals that prioritize your health and happiness.

Remember, you have the power to take control of your food choices and create a healthier, happier you. Don't let the food industry do the planning for you – YOU do the planning for YOU!

And if you're looking for an extra boost in your meal planning journey, consider joining us in Empowered Weight Loss, where you'll gain access to 26 weeks of preplanned menus and so much more. 🍏🍽️

Episode Highlights:

(11:33) The big secret and the most important thing that you can do is to plan ahead. For almost all of us, the food marketers and food scientists are doing all of our planning for us. They're planning exactly what to provide for us when we're hungry and we're tired and we haven't done any planning of our own.

(13:20) The most important thing that you can do if you want to be a healthy, vibrant person is to take some of that power back. Don't let them do the planning for you. You do the planning for you. So pretend you're a food marketer for yourself. So think about how your life goes. If you had your best interest at heart, and you wanted a delicious meal that was ready to go, what would you create for yourself? I think the more you can put all of this on autopilot, the better.

(18:57) One of the benefits of joining us in the Empowered Weight Loss Membership is that we have already pre-planned 26 weeks worth of meals, and we have the grocery list already, and we have a prep guide. All you have to do is buy the groceries, and then you follow the prep guide and your meals are ready 5 nights a week.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/135

Get ready for an exciting new episode of the Keep the Weight Off Podcast! This week, we're diving deep into a topic that affects us all, especially on our weight loss journeys: FOMO, or the Fear of Missing Out. 🤔

In today's episode, you're in for a treat! Here's what you'll uncover:

🔍 What exactly is FOMO and where does it come from? 💥 How decisions made from this mindset can sabotage your long-term goals. 🚀 Strategies to conquer the grip of FOMO and its close relative, NOLO (You Only Live Once).

Understanding these mental constructs that often accompany FOMO and YOLO mentalities can supercharge your ability to make choices that truly serve your journey toward a healthy, vibrant body that you'll be proud of! 🌟

Stay empowered, stay healthy, and we'll catch you next week for even more mind-blowing discussions!

Episode Highlights:

(06:43) FOMO and YOLO are mental constructs that come from a place of scarcity. Brene Brown said, "Fear of missing out is what happens when scarcity slams into shame".

(11:44) We have primitive brains, and our primitive brains know that it's important that we are members of a group or a tribe in order to survive because in primitive times, you couldn't really survive on your own. So being a member, and following the group norms is really important to your primitive brain. Your primitive brain does actually sense danger in the concept of going against group norms... but there's no real danger here, it's just a mental construct that our brains have made up in order to get us to indulge.

(14:34) To overcome the lies of FOMO (fear of missing out), and YOLO (you only live once), Elizabeth Benton recommends that we stop thinking in incomplete sentences and start to think more completely. FOMO and YOLO are incomplete truths, so we need to know the complete truth in order to make better decisions. We do this by asking ourselves better questions, and Elizabeth is great at having us ask questions: what is it that we're actually afraid to lose? What do we fear missing out on? What will more add to your life?

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/134

As we step into the enchanting yet challenging "Sugar Season," Marchelle and I delve into the deliberate strategies employed by the food and beverage industry to tempt us during the upcoming months.

From pumpkin spice lattes to Halloween treats, Thanksgiving feasts to Valentine's Day chocolates, we uncover the marketing tactics designed to trigger our cravings… and offer valuable insights into how to resist these temptations.

In this episode, you'll discover:

🛡️ How to protect yourself from sugar binges during the 7-8 month "Sugar Season."

🧠 Insights into why the struggle with weight isn't your fault.

🎃 Creative alternatives to sugary Halloween treats that kids will love.

⚕️ The health implications of excessive sugar consumption.

🌟 Strategies to navigate the temptation-filled holiday season with ease.

Don't let "Sugar Season" take control of your health and wellness journey!

Tune in to this insightful episode and equip yourself with the knowledge needed to make informed choices.

If you enjoy the podcast, we kindly request your support in spreading the word! Leave us a rating and review on iTunes to help others discover this vital information and take charge of their health.

Thank you for being a part of the Keep the Weight Off Podcast community. We appreciate your continued support!

Stay tuned, stay healthy, and enjoy the upcoming "Sugar Season" with confidence!

FARE: https://www.foodallergy.org/resources/free-teal-pumpkin-project-resources

Episode Highlights:

(03:21) With the dreary weather coming back to the Pacific Northwest, it's that time of year again, I call it "sugar season". What I'm talking about here is a deliberate attempt by the food and beverage industry to get us to indulge as the weather starts to get icky, we're really kind of starting to hunker down, and we naturally start to want to eat more and the food industry takes full advantage of this in their marketing tactics.

(11:35) We certainly don't want to take all the fun out of Halloween so let's think about what we can do instead. Maybe you can give some other sort of little treats instead of candy, for example; kids love bendable pencils, silly straws, temporary tattoos, bracelets, etc. Be creative, there are lots of little things available at the dollar store besides the candy.

(13:53) I want you, our listeners, to feel good about letting go of the sugary treats on Halloween, and here's why you can: The first thing is you get sugar season started the right way, send a message to yourself that you're not going to buy into this deliberate effort by the food industry to sell junk food for the next six to seven months. The second thing is you're going to be on the leading edge of preventing diabetes. The third thing is that you get to make sure that your house is not filled with temptation.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/133

🚀 In this episode, we're tackling a challenge that many parents face – the chaos of balancing school-age kids' sports and extracurricular activities with the desire to maintain a healthy, home-cooked dinner routine.

We dive deep into the realities of modern family life, where schedules seem to spiral out of control faster than you can say "drive-thru." From soccer practices to games and performances, it often feels like a race against time. 😫

But fear not! We'll share practical strategies to make family dinners a priority, even amidst the madness. 🙌

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

🍽️ Homemade Lunchables: Discover how to keep your kids energized for their activities without resorting to unhealthy snacks.

📅 Advance Meal Planning: Learn the art of planning your week's meals ahead, ensuring you're prepared for the craziest of schedules.

👨‍👩‍👧‍👦 Family Meal Schedule: Create non-negotiable family dinner nights, just like sports events, to foster connection and anticipation.

🥢Theme Nights: Add a dash of fun to meal planning with themed dinner nights that everyone will look forward to.

🛒 Shopping List Magic: Master the art of making a shopping list and stick to it, avoiding impulse buys and saving time.

🍲 Batch Cooking: Discover the time-saving wonders of batch cooking and how it can rescue you on hectic days.

And much more! These strategies are your ticket to healthier, happier family dinners. 🥗

But remember, it's not just about the food; it's about quality time spent together as a family. 🕰️

Stay tuned for more tips and insights from "Keep the Weight Off Podcast" next week. Thank you for being part of our community.

To your health and happiness, Dr. Angela and Marchelle 🍏🎙️

Episode Highlights:

(10:23) Family meals are crucial for bonding, nutrition, and overall well being. This is family bonding time around the dinner table. We want to do our best to make evening meals a priority as we're thinking about how to navigate these challenges with kid's practices and extracurricular activities right in the middle of the dinner hour.

(15:35) Choose quick and easy recipes; select recipes that are quick to prepare, such as one pan meals, sheet pan meals, or stir fries. Aim for recipes that require minimal cooking time.

(20:56) If you can incorporate meal planning and batch cooking into your routine, you can save time, you can reduce stress, and you can ensure that your family enjoys delicious and nutritious homemade meals, even when days are really crazy busy.