Keep The Weight Off

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/34

Episode 34: If you're doing everything else right, but still struggling, is alcohol the culprit?

Blog Description:
Ever wonder if your drinking could be hindering your weight loss?   We hear this question almost every day.  Today, Marchelle and I discuss this in detail, and we'll get you up to date on the latest research on "addiction transfer" which is the tendency for people who struggle with sugary foods to have trouble with alcohol when quitting sugar...  and vice versa... for alcoholics to struggle with sugar when they quit drinking.  There's a lot to understand, and as always, compassion is key!

Timestamps:
4:31   So let's just make it really, really simple here. When you're drinking alcohol, you're not going to burn fat. And depending on your biochemistry, you may be actually making fat from the alcohol you drink.
17:32   There's this phenomenon called Reward Deficiency Syndrome, or RDS. Surgeons were reporting that their patients were replacing their compulsive overeating with other compulsive disorders, like alcohol or gambling or drugs or compulsive shopping or exercise. 
24:45   Please understand that if you notice that your brain seems to be really sensitive, its not that there’s something wrong with you or your willpower. This is biological! 

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/34

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

Blog Description:
In our Journey Beyond Weight Loss Membership, we have been reading the book The Big Leap by Gay Hendricks. It’s a fascinating book, and everyone should read it if they haven’t already.  It’s mostly written for business people, but you can take all the lessons in it and apply them to your weight loss journey.  You will understand why we have this tendency to sabotage ourselves when we lose weight, especially when we start to get closer to our goal weight!

Timestamps:
3:07   What the heck is the upper limit problem? Basically that we have a limited tolerance for feeling good. Like we don't know what to do when things are going really well. 
19:33   Learn to recognize upper limit behaviors. These are things that we do that cause us to dampen the flow of positive energy. They're actually acts of self-sabotage!
23:59   These upper limit behaviors you observe are perfect things to write down and investigate in your journal. Which hidden barrier seems to pop up for you over and over again. 

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/33

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/32

Episode 32: Organization and preparation are key to achieving weight loss.

Blog Description:
Key things that you should have on had, and things you can do to be prepared for your weight loss journey. Proper preparation and organization will help you meet your weight loss goals.

Timestamps:
5:18   Write down your reasons to want to loose weight, and put a date on it so that you can read your reasons when the going gets tough. Your reasons are what's going to keep you motivated. 
9:11   Get a food scale,, some measuring cups, and some measuring spoons. Most people don’t know is that your brain has no idea what an inappropriate serving size is.
12:46   Get some containers - if you want to be successful at weight loss, you've got to be planning ahead and doing your meal prep in advance. This allows the ‘executive’ part of your brain to make your food decisions

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/32

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

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/31

Episode 31: Know where you want to go and not be bound by your past.

Blog Description:
Envision the results of what you wish for in your weight loss journey. Knowing where you are headed makes the journey there much easier!

Timestamps:
10:18   If you want a different future, you have to begin thinking different thoughts. Eventually, new thoughts become ‘super highways’ and weight loss becomes easy for you.
12:27   Envision your future self. Who are you going to be? Then write a letter to yourself now, from the future, you. Have your future self give you some advice and support.
13:42   You're going to be much more successful at remembering your vision if you have support.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/31

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/30

Episode 30: Knowing how cholesterol works in your body is a key component to better health.

Blog Description:
The science of Lipidology teaches us new and important things about our lipids and cholesterol, and the processes in our bodies that are involved. It's important to understand how this new information affects us on our journey to keep the weight off.

Timestamps:
15:21   It's a lot of science. It's a lot of complicated stuff. The most important thing to understand is that you really cannot assess risk looking at the standard cholesterol profile. You really need some of these more advanced numbers. NMR, VAP, Lp(a), APOB100.
16:19   When you stop eating all that processed junk food, and you're eating whole foods, and you're nourishing your body with good proteins, lots of vegetables, healthy fats, this can be nothing but good for your body.
19:15   The standard American diet causes cardiovascular disease. Period. It just does. If you eat fast food and food that comes in packages and boxes, if you drink sugar sweetened beverages, you're at risk. Period. So I want you to think of this stuff in the same way you think about cigarettes. It's just a lot of high risk for a miserable life and an early death, and it's really just not worth it.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/30

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/PMS-Cravings-Oh-M

Episode 29: Learning to deal with food cravings while going through PMS.

Blog Description: Women often experience extra hunger and cravings during their cycle, and often will slip up, and then feel defeated. Today we talk about what is going on in the body, and explore some tools to help overcome these issues and keep you moving forward on your weight loss journey.

Timestamps:

12:28 Your brain needs the raw materials to make neurotransmitters like serotonin, dopamine, and others. If you're not eating your vegetables, you're not getting the raw materials in their natural form that your brain needs to make these neurotransmitters.

15:54 Avoid processed foods and sugary beverages. When I say processed foods, I mean, junk foods, foods that come in wrappers and bags and boxes or food that comes in a bag from a drive-thru or some other fast food restaurant. Be suspicious of anything that doesn't require dishes and silverware.

22:47 The only people who fail at weight loss are the people who quit. All you have to do is pick yourself up and start over.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/PMS-Cravings-Oh-M

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

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/28

Episode 28: Don't worry about what other people might think if you don't partake ... you have to do what's right for you!

Blog Description: Family traditions and holiday celebrations can present unique situations that challenge your resolve to eat healthy. Dr. Angela discusses her challenges at a recent family event and how to work through the challenge.

Timestamps: 10:05 We have to do what's right for us. We don’t have to worry about what other people think, because as it turns out, no one really cares whether you have a piece of their birthday cake or not. The only person that ‘cares’ is that addict part of your brain. 13:12 You have to take care of yourself. You have to be willing to disappoint other people and to say, you know what, this isn't right for me, and I'm not going to do this. Let them be disappointed because you have to let them have their own feelings. You can't go walking around trying to manage everybody else's feelings all the time. 14:19 If you really want to get this disease under control and keep it under control, you have to be willing to do some hard things, but they're not hard once you get used to it and once you practice a little bit.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/28

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

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/27

Episode 27: Sleep routines and habits are critical to our weight loss journey!

Blog Description:
Developing good sleep habits and a good sleep routine will help you in many ways - including losing weight and keeping it off!

Timestamps:
6:28   We have natural bio rhythms that are correlated with cycles of light and dark. When we disturb this rhythm with artificial light, not just the light in your home, but the light from screens, it puts a lot of stress on the body that results in increased cortisol secretion. Cortisol is a stress hormone. It's causes our bodies to make glucose - blood sugar out of muscle protein. That's going to increase our insulin, which increases our fat, and that reduces our lean muscle mass. That's exactly the opposite of what we want to have happen.
12:33   What exactly happens if you don't get enough sleep? Sleep deprivation causes a lot more than just feeling tired during the day. Research shows it will impair your memory and judgment. Life can feel really and chaotic, you perform poorly on the job and make mistakes. When you're driving, your reaction times slow down and at higher risk for car accidents. People become irritable and depressed. They're at higher risk for obesity, higher risk for diabetes, higher risk for heart disease.
16:00   For weight loss, in my opinion, sleep is the number one thing to focus on. And then nutrition is number two.

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/27

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

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/26

Episode 26: Pushing the reset button after returning from a vacation and moving forward on your weight loss journey.

Blog Description:
Slips and splurges happen, and especially when we go on vacation or celebrate and important event. How do you help get yourself back on track for healthy eating and your weight loss goals?

Timestamps:
13:26   Do you think it's more important to address what you're eating or do you think it's more important to address what you're thinking? Mind over matter!
15:06   We never use the word 'cheat' around here because we don't 'diet'.
30:04   Like Pavlov’s dogs, if we have an urge for something and we go ahead and satisfy that urge, our brains are going to expect that every time we have that urge, it's going to get satisfied. You can reprogram your brain so that if you have an urge, it will be extinguished!

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/26

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

For more details on this podcast visit: https://www.journeybeyondweightloss.com/blog/25 

Episode 25: Improving your life by managing your diabetes - don't be afraid of medications!

Blog Description:
Medications, and sometimes surgery, can play an important part of controlling or even possibly eliminating your diabetes. Learn what you need to know to start on a bath to improve your health.

Timestamps:
19:02   It's really empowering that instead of me saying, “you need to do this”, YOU coming to the realization (with coaching) to make better decisions.
48:59   If you've got a diagnosis of diabetes, don't be afraid of medications, don't be afraid of surgery. Do whatever the heck it takes to get this under control and keep it under control as quickly you can.
50:56   Don't be afraid to talk to your provider, but if you talk to your provider and your provider isn't receptive and doesn't want it, it's okay to shop for a different provider! You need to work as a team!

Full transcription of this podcast: https://www.journeybeyondweightloss.com/blog/25 

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