For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/44

Episode 44: Making decisions in advance make it easier when temptations arise.

Blog Description: It's December, and the holidays are upon us! Most people gain quite a bit of weight over the holidays and then wake up on Jan 1 wondering how they're going to get themselves back on track! Today, Marchelle and I discuss an empowered way to approach the holidays, so you're making choices throughout the season that are consistent with your long-term goals. Tune in, because we reveal some surprising truths!

Timestamps:

17:25 Decide in advance to be proactive. Decide ahead of time that you want to have a healthier holiday season.

22:53 So here's something to think about. What if this thought that you have that if you don't eat someone else's food treat - that they are going to be disappointed in you - is actually wrong? Because you don't actually know for sure how they'd feel!

28:19 When it comes to the holidays, let's stop the holiday craziness and let's take an empowered approach. The most important thing that you can do is to make your holiday food decisions in advance.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/44

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/43

Episode 43: Plan ahead and make the holidays a success.

Blog Description: Happy Thanksgiving to all of our US podcast listeners! Today, Marchelle and I have some hints that will help you move through this holiday unscathed. Tune in as we discuss relationships, food, alcohol, and gratitude. If you plan ahead, you will succeed!

Timestamps:

12:02 Thanksgiving is always all about the food. And what I recommend that you do is to make a plan ahead of time. So ask yourself this question, are you going to splurge and go all out and just sort of eat whatever you want and try everything? So make that decision ahead of time. And if you splurge, try to just splurge for one day and not for the entire weekend.

15:09 One option to consider is to just do a completely low carb Thanksgiving, and make everything with low carb ingredients.

24:56 Remember exactly what this holiday is all about, which is giving thanks, gratitude, and appreciation. When we live in gratitude and appreciation for everything that we have, life has a way of opening up even more for us to appreciate.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/43

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/42

Episode 42: Find success by replacing "have to" with "want to". Blog Description: I had a profound discovery recently as I was being coached by a peer in a coaching program: my brain is hooked on the phrase "I have to..."! I was shocked to see the results of this thinking. Tune in as Marchelle and I discuss how to notice and respond to these thoughts and what to do to lessen the anxiety they create!

Timestamps:

7:50 If you have a lot of anxiety as you're going through this weight loss journey, it's not going to create lasting change. Okay? So, I say this a lot and I'm going to say it again. How you talk to yourself really, really, really, really matters.

17:48 So I'm, I'm really working at retraining my brain off of the have to thoughts and onto the I want to thoughts and those, I want to thoughts helped me feel empowered and motivated, not anxious. And when I'm feeling motivated and empowered, I can accomplish amazing things. So, for those of you who are just getting started out, notice if you have ‘have to’ thoughts about food, don't beat yourself up about it, just notice it. And I would just caution anyone listening to just pay attention. And, you know, notice if you're having any of these disempowering thought patterns and don't beat yourself up about it. But just be glad you noticed it. And don't expect overnight change.

24:43 I always say the weight-loss journey done well is a journey of self exploration and self understanding. And it will serve you, not just in your ability to lose weight and keep it off, but it will serve you in all other aspects of your life. It's gonna serve you in your relationships. It's gonna serve you in your occupation. It's going to serve you in your future. You can use your weight loss journey as a jumpstart, to a whole new life if you do it right.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/42

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/41

Episode 41: Everyone has their opinion. Remember though, it's THEIRS, and theirs only!

Blog Description: When people make comments about your weight loss, how do you feel? Many people feel uncomfortable, or they notice that they start to give themselves permission to overeat. Listen in as Marchelle and I discuss this very important (and surprisingly profound!) topic.

Timestamps:

11:40 So how do we feel about what other people say about us and why does it matter? So that's the question. The first thing that I want to remind everybody listening to this podcast is that Obesity is a disease. I always capitalize the word Obesity when I write it because I want us to understand that this is a disease. It's not a character flaw.

15:17 No one really knows what a healthy body looks like anymore. When people make comments about you, they are making these comments based on their own perceptions, which is based on THEIR experience and THEIR thoughts and THEIR emotions. It really does not have anything to do with you!

20:30 The truth is, everyone wants to feel good. We all want to feel energetic. We all want feel vibrant. We all want to be able to move again. So stand as a powerful example to others of what is possible. When you finally stop all the crazy diets and take this disease seriously, stand there as an example of someone who's changing from the inside out. The transformation of the body reflects much more than a change in what you're eating. It reflects a change in your very thoughts about who you are and who you want to be in this world.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/41

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/40

Episode 40: Water is essential for life... and it's essential for weight loss too!

Blog Description:
In our clinic and online programs, one of our first recommendations is always to bump up the water intake, but do  you know WHY!  Turns out there is some good science behind this recommendation. Tune in to hear why, how and how much water you should be drinking to make sure YOUR weight loss doesn't stall out!

Timestamps:

6:47   Fat cells actually need water in order to release fat. Studies on rodents suggest that dehydrated fat cells become insulin resistant. If fat cells become insulin resistant, they're not going to release fat. And there's also an effect on energy metabolism in these dehydrated fat cells.

8:06   Those who drank water eat less. Sometimes we think we're hungry, but it's because our brain is misinterpreting the thirst signal as a hunger signal. So, if you think that you're hungry and you have your meals planned and everything, one of the things I would recommend doing is to just go drink a glass of water, because it might just be that you're actually thirsty.

13:22   Set an alarm to remind you to drink water every hour. Also, there are wearable fitness apps that are out there now that will have features like that built in. Or you could set an alarm on your cell phone just to remind you: drink your water, drink your water, drink your water.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/40

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

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/39

Episode 39: Learn to overcome them urges so they don't become emergencies!

Blog Description:
Your meals are planned and ready to go .... and then someone brings donuts to the office, or your spouse brings home cookies... and there you are, fighting the urge to eat. What do you do in that moment?  Join Marchelle and I as we help you figure out how to manage these urgent-feeling urges to overeat in the moment, so you can be successful without feeling deprived!

Timestamps:
6:08   This is how we survived through the millennia. During our evolution. Our brains learned very quickly that eating food, drinking water, having sex, staying warm and comfortable, all of this equals pleasure and comfort, and most importantly, survival. So your primitive brain is all about this in the moment pleasure and comfort and ease and relief of pain. This doughnut with it's artificially processed sugar and flour and whatever other ungodly chemicals they might put into it is very specifically designed to trigger a powerful release of dopamine causing extreme pleasure. 
9:59   Research shows that we have about 15 minutes worth of willpower every day. And most of us use up most of our willpower just going through our emails every morning. Using willpower is a little bit like trying to hold a beach ball underwater. You can do it for a little while, but after a bit you just become overwhelmed. And the next thing you know, the beach ball is blowing out of the water - and you're eating everything in sight.
13:20   Here's a little brain hack that you can use to work with your primitive brain. Learn to extinguish these eating urges by 'allowing' them without answering them!

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/39

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/38

Episode 38: Enjoy the Halloween holiday without sabotaging your weight loss goals.

Blog Description:
Halloween is nearly upon us.... and the beginning of what I call "Sugar Season"!  This is the time between Halloween and Easter when sugar-containing foods and beverages are marketed to us almost constantly.  Tune in as Marchelle and I give you some tips and strategies for getting through Halloween.... including what to give any kids who may drop by looking for treats!

Timestamps:
6:58   I want you to just start noticing and becoming aware of all of these deliberate attempts to do what my colleague, David Kessler calls, hijacking the brain. They are purposely hijacking our brains to get us to want to buy this stuff. 
9:01   I want you to be a part of the solution and not part of the problem this season. So let's talk about what we can do to start with on Halloween. So do you remember me saying that animal studies show that sugar is eight times more addictive than cocaine? Remember that? So let's think for a minute about what we do on Halloween, it's this tradition to pass candy out to children. And if you know that sugar is a powerfully addictive drug. Do you want to be giving this drug out to children on Halloween?

And so it does sound harsh that we're passing drugs (sugar) out to children on Halloween. But I do want us to be a least thinking twice about what we're doing, but I also don't want to take the fun out of Halloween either. So let's think about what you can do on Halloween instead of passing drugs out to children. So maybe you could give them some other sort of little treats instead of candy.
15:09   So the first thing you can feel good about is that you get ‘sugar season’ started out the right way. So you send a message to your own brain, to yourself, that you're not going to buy into this deliberate effort by the food industry to sell junk for the next six or seven months!
We're smarter than that. Second thing is you get to be on the leading edge of preventing diabetes.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/38

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/37

Episode 37: Appreciate your failures. Be curious about your failures. Fail, fail, fail, learn, learn, learn, grow, grow, grow!

Blog Description:
What do you do when you slip and eat junk?  Many of us go into a spiral of discouragement and shame that leads us to want to quit our work at getting healthy again.  Marchelle and I say, hey, let's stop this now!  Let's develop a new way to think about our "fails" so that we can stay the course and keep losing our weight! 

Timestamps:
5:08   Failures will lead people to quit. And the reason that they quit is because they make the failure mean something about them. It isn't a failure to meet the intended objective that caused them to quit. It was the thought that something was wrong with them that led them to quit trying.
13:51   I'm going to say something really interesting. I would venture to say that the more you fail, and fail with a perspective of learning and curiosity, the better you're going to do in the long run.
14:39   The minute they slip up, they're going to label themselves a failure and they're not going to learn anything. And before they know it, they will have gained all their weight back because they will get discouraged from one slip. Okay. So I say, fail away. I say, appreciate your failures. Be curious about your failures, fail, fail, fail, learn, learn, learn, grow, grow, grow. This is what's going to give you what you need to lose weight and keep it off. 

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/37

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/36

Episode 36: It's important to plan means in advance so that when we're tempted to go off plan, we can explore the emotions that may be driving the desire to eat.

Blog Description:
Have you ever had the urge to eat something you didn't plan to eat, and wondered if you just didn't plan enough food?  OR could it be that this urge is actually an emotional need begging for an answer? Listen in as Marchelle and I decode the difference, and help you discover emotional eats that you might not even be recognizing!

Timestamps:
10:08   Here's another form of emotional eating that can sometimes happen. So let's say that one of the ways that you and your husband connect is with a couple of glasses of wine every night. Your’re wanting connection. That's an emotional need and drinking the wine with your husband is essentially emotional eating, or in this case, emotional drinking in disguise. I don't want any of us to underestimate the power of this need for belonging, because it is hardwired into us because as we were evolving, we evolved in tribes and clans and we needed to be with other people in order to survive. So we needed to have that sense of community.
18:54   Many of us are eating just to take a break. The idea of actually just sitting and doing nothing is sort of foreign to us. We always have to be doing something. And because if we're not doing something, we're judging ourselves as being lazy. And so instead of just sitting and taking a break, we eat, so we're eating to relax.
28:01   So much of what we're doing is we're denying our emotional needs and we're trying to end up satisfying them in some other way, with food or alcohol or both. We have to learn how to answer these emotional needs without food constantly. That's the secret to lasting weight loss, right? We have to become aware of all of the self judgment that goes on in our heads and correct that thinking. We have to notice how often we eat in order to belong or to avoid what we think is going to be the judgment of other people. We have to learn how to have fun without having food or alcohol be the primary way we do it.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/36

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/35

Episode 35: Don't fall to the whim's of the moment - preparation is the key!

Blog Description:
Knowing how you feel and why, and what those emotions do in relation to your eating is so very important.  Also, planning ahead can help you overcome those moments where instinct takes control.

Timestamps:
4:00   To end our struggles with our weight permanently, we can't just go on a diet. We have to actually slow everything down and begin to make very conscious choices about the foods that we eat and why we're eating them, making it conscious is the key. So no more of these automatic grabs for food. You want to make very clear and rational decisions about what foods you're going to eat.
8:15   So what part of your brain should be making your food decisions? The prefrontal cortex. That's the front part of the brain, the highest, most evolved human part of your brain. And this is the rational part of your brain that can think ahead. That can think about what you're thinking. It can plan. It knows what your long-term goals are. This is the part of your brain that you want to have in charge of your food decisions. 
13:01   You're using your executive brain, your prefrontal cortex to plan, not just what you're going to eat, but how you're going to overcome the obstacles that your primitive brain puts in the way. You have to learn how to process your feelings without caving into the desire to eat, or without ‘people pleasing’ by eating some of your mother's cookies.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/35

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