Lean-In's Podcast

 In this episode, we dive into practical tips for maintaining your weight and healthy habits while traveling—whether it’s for work or a vacation. When traveling, it's important to set healthy expectations—focus on maintaining your weight rather than losing it, and aim to enjoy yourself while keeping any weight gain to just a couple of pounds, embracing progress over perfection.  Staying on track can be challenging when you’re away from home, but with the right mindset and preparation, it’s absolutely doable.

Here’s what we cover:
- Set Your Travel Intention: Before you leave, decide what your goal for the trip is—rest, family time, work conference? This helps you make more intentional choices around your health and wellness while still enjoying your trip.
- Staying Active: Pack workout gear, take advantage of hotel pools and gyms, and embrace walking as a way to explore new places. Whether it’s a bike tour or a morning run before a meeting, being active doesn’t have to feel like a chore.
- Mindful Eating: Savor your meals! Enjoy the local cuisine in moderation by eating slowly, sharing dishes, and opting for healthier alternatives like grilled or baked over fried options. And don’t forget to stay hydrated—bring a water bottle with you everywhere.
- Balanced Diet on the Go: Plan ahead by packing healthy snacks like protein bars, fruit, or nuts especially if you don't have control on what food will be available to you. This helps curb cravings and avoid unhealthy impulse choices. Use the 80/20 rule: stick to healthy options most of the time while allowing for indulgence.
- Buffets & Alcohol: Practice portion control at buffets— scan the buffet before grabbing a plate. Choose a smaller plate and fill it with veggies and lean proteins first. With alcohol, set a limit and alternate each drink with water to stay hydrated and avoid overeating.
- Stress Management: Bring your stress-relief habits with you—meditation, yoga, or pack a gratitude journal. Keep your sleep schedule in check to help manage hunger and cravings during your trip.

Tune in to learn how to travel without derailing your progress on your weight loss journey—these small changes can make a big difference in how you feel, both during and after your trip. Share your thoughts with us and subscribe for more insights!

FOLLOW US:
Instagram - https://www.instagram.com/stonemedical

WORK WITH US:
Kendall Stone, MD of Stone Medical https://www.stonemedicaldpc.com
Email: [email protected] Phone: 720-819-6181

Geof Shuford of Phoenix Fitness and Coaching for Bariatric Success https://www.coachingforbariatricsuccess.com/
Email: [email protected]

In this episode of LEAN IN, we dive into the benefits of exercise beyond just weight maintenance, including stronger muscles, better sleep, improved insulin sensitivity, and reduced stress and anxiety. We explore the two primary types of exercise training: cardio and strength, along with their subtypes—steady-state and interval for cardio, and endurance, hypertrophy, and strength for muscle development.

We break down the three energy systems our bodies use for different goals:
Creatine Phosphate system for strength
Glycogen system for muscle growth (hypertrophy)
Oxidative system for endurance

Finally, we walk through three example plans for three specific goals:
- Losing excess body fat
- Running a marathon
- Building strength (how many sets and reps)

We discuss how to set goals and structure your exercise program based on frequency, intensity, and progression, hopefully making the gym less intimidating. Remember, consistency is key - make your workouts fun or simple so you can stay consistent.

Tune in to learn how to create a personalized plan that delivers real results. If you'd like to work with a certified personal trainer who will make you feel comfortable, reach out to Geof below. Don’t forget to share your thoughts and subscribe for more insights!

FOLLOW US:
Instagram - https://www.instagram.com/stonemedical
https://www.instagram.com/coachingforbariatricsuccess

WORK WITH US:
Kendall Stone, MD of Stone Medical https://www.stonemedicaldpc.com
Email: [email protected] Phone: 720-819-6181

Geof Shuford of Phoenix Fitness and Coaching for Bariatric Success https://www.coachingforbariatricsuccess.com/
Email: [email protected]

In this episode of "LEAN IN: Change Your Size, Change Your Life," we delve into the critical role sleep plays in health and weight management. We start by exploring how sleep is as essential as a balanced diet and regular exercise, supporting brain performance, mood, and overall health while reducing the risk of diseases such as heart disease, stroke, obesity, and dementia. We'll discuss how sleep disorders like insomnia and sleep apnea can disrupt these benefits and why addressing these issues through medical intervention and lifestyle changes is key.

We examine how poor sleep affects appetite and weight by disrupting our hormone balance and metabolism. We'll highlight the impact of blue light from screens on sleep and discuss the importance of maintaining a consistent sleep schedule. Additionally, we'll explore the link between obstructive sleep apnea (OSA) and weight issues, especially in menopausal women due to hormonal changes. Finally, we'll share practical strategies for establishing a sleep-friendly environment and fostering a positive mindset toward sleep. Tune in to gain a deeper understanding of how sleep affects your health and strategies to get a good night's sleep. 

Don't forget to subscribe, rate, and review the podcast to stay updated and help others discover this valuable resource.

FOLLOW US:
Instagram - https://www.instagram.com/stonemedical
https://www.instagram.com/coachingforbariatricsuccess

WORK WITH US:
Kendall Stone, MD of Stone Medical https://www.stonemedicaldpc.com
Email: [email protected] Phone: 720-819-6181

Geof Shuford of Phoenix Fitness and Coaching for Bariatric Success https://www.coachingforbariatricsuccess.com/
Email: [email protected]

This first podcast is all about introducing us to you, why we are doing this podcast and who it is for. 

Food Cravings and How to Manage Them
In this episode of LEAN IN: Change Your Size, Change Your Life, we explore the science behind food cravings, distinguishing them from general hunger and delving into the physiological, psychological, and environmental triggers. We discuss the two most common cravings—sweets and salty snacks—explaining how our evolutionary preference for energy-dense sweet foods and the essential role of salt in fluid balance drive these cravings. Learn about the impact of hormones like ghrelin, which increases appetite; leptin, which promotes satiety; insulin, which regulates blood sugar and influences sugar cravings; and cortisol, the stress hormone that can increase cravings and promote visceral fat storage. Interestingly there is gender bias with weight and with cravings with women having more difficulty resisting cravings which is likely related to hormones. Women are also twice as likely than men to die from a weight-related disease.
We also share practical strategies to manage cravings, including mindful eating (being present while eating), following a protein-rich diet with whole foods high in fiber, and regular meal times to avoid your hunger level getting to 10/10. Discover the role of GLP-1 medications in regulating appetite and reducing cravings, particularly for those managing type 2 diabetes and obesity. By understanding the science behind cravings and employing these strategies, you can better manage your eating habits and improve overall health and well-being. Tune in to gain a deeper understanding of your cravings and how to effectively manage them.
Don't forget to subscribe, rate, and review the podcast to stay updated and help others discover this valuable resource.FOLLOW US:
Instagram - https://www.instagram.com/stonemedical

WORK WITH US:
Kendall Stone, MD of Stone Medical https://www.stonemedicaldpc.com
Email: [email protected] Phone: 720-819-6181

Geof Shuford of Phoenix Fitness and Coaching for Bariatric Success https://www.coachingforbariatricsuccess.com/
Email: [email protected]

The Importance of Strength Training in Weight Management"

In this episode we delve into the transformative power of strength training for weight loss. Discover how building muscle mass can boost your metabolism, help regulate blood sugar and improve insulin sensitivity, and reduce visceral fat. We will discuss the clinically proven benefits of weight training in multiple forms to help prevent significant muscle loss when losing weight, allowing you to move better and enjoy a higher quality of life. We’ll guide you on how to start incorporating strength training into your fitness routine and why consistency is key. Join us as we break down the essentials of strength training and its crucial role in effective weight management.

As a certified personal trainer, Geof will share expert insights on tailoring workout plans to individual needs and goals. Learn practical tips on creating a balanced strength training regimen, preventing injury, and the importance of recovery and nutrition. From equipment recommendations to addressing common weight training misconceptions, we cover all the bases to help you get started and stay motivated on your fitness journey. Tune in to gain valuable knowledge, take the first step towards a stronger, healthier you.

Don't forget to subscribe, rate, and review the podcast to stay updated and help others discover this valuable resource.
FOLLOW US:
Instagram - https://www.instagram.com/stonemedical
https://www.instagram.com/coachingforbariatricsuccess

WORK WITH US:
Kendall Stone, MD of Stone Medical https://www.stonemedicaldpc.com
Email: [email protected] Phone: 720-819-6181

Geof Shuford of Phoenix Fitness and Coaching for Bariatric Success https://www.coachingforbariatricsuccess.com/
Email: [email protected]

What is the 80/20 rule?

How can you lean in to the 80/20 approach for nutrition and other aspects of overall health?

The 80/20 rule of nutrition promotes a balanced approach to eating by focusing on nutritious foods 80% of the time and allowing for indulgence 20% of the time. This flexible strategy encourages a sustainable lifestyle rather than restrictive dieting, making it easier to maintain healthy habits long-term. We explore practical tips for implementing this rule, such as meal planning with whole foods, lean proteins, and vegetables, while enjoying treats in moderation. The 80/20 rule also helps eliminate guilt and shame associated with occasional indulgences, fostering a healthier relationship with food.

Beyond nutrition, the 80/20 rule can be applied to other wellness areas such as physical activity, mental health, sleep hygiene, and stress management. Aim to be active most days, reserve time for hobbies and relaxation, strive for quality sleep, and incorporate mindfulness practices. Leave the all-or-nothing perfectionist mindset behind and use this balanced approach to achieve your health goals without feeling deprived. Tune in to learn how the 80/20 rule can create a sustainable, enjoyable lifestyle, and don't forget to subscribe and share this podcast with friends and family.
Don't forget to subscribe, rate, and review the podcast to stay updated and help others discover this valuable resource.
FOLLOW US:
Instagram - https://www.instagram.com/stonemedical
https://www.instagram.com/coachingforbariatricsuccess

WORK WITH US:
Kendall Stone, MD of Stone Medical https://www.stonemedicaldpc.com
Email: [email protected] Phone: 720-819-6181

Geof Shuford of Phoenix Fitness and Coaching for Bariatric Success https://www.coachingforbariatricsuccess.com/
Email: [email protected]