Lean With Plants

In this episode I talk to Katy who shares her incredible story about her battle with Bulimia and how she managed to overcome it, lose 20lbs and keep it off sustainably. Although this episode is an emotional one, Katy’s story has a happy ending! She is now confident about her eating habits, and she finally has food freedom and has lost the weight without starvation or restriction. I really hope Katy’s story encourages anyone who is experiencing difficulties that you can walk away with hope that change and healing is possible!!!

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Understanding a calorie deficit in conjunction with calorie density and habit change is what really made a difference to me losing 40lbs. I recently put out a YouTube video with the 5 action steps that helped me on my weight loss journey to losing 40lbs, but I thought It would a be a great idea to delve into more depth on this topic, so that it can help you understand in more detail how fat loss works. In this episode I’ll be sharing with you the 5 core principals that helped me lose 40lbs and keep it off for years.

You can watch that video version below!

https://www.youtube.com/watch?v=5u5rWIVW5g8&list=PLx5KyrWlb91IiT51kZvTej263jPBOINin&index=16
Podcast episode on calorie density 👇
https://podcasts.apple.com/nz/podcast/how-to-get-into-a-calorie-deficit-without-counting/id1502040576?i=1000468508974

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With everything that's happening in the world right now, it can be very difficult to focus on the things that we used to see as 'important' but may now may seem 'less important'.
The thing is, when you put all your focus on issues that are outside of your control, your overall influence on those issues ends up shrinking, as you become less focused on the things that also actually matter to you.
I want to say, it's okay to not be okay sometimes and worry about things beyond our control because we are human with emotions, but we all know that when anxiety and stress they take over and influence our ability to cope, work, eat healthy then we need to have a strategy to deal with it.
So in this episode, I'll be discussing a great way to help you cope with whats happening in the world and how to not let outside factors (such as stress, war, injustice) derail your progress, by explaining the 3 key things that have helped me deal with stressful times and still maintain a high level of consistency.
The 7 habits of highly effective people book by Stephen Covey 👇
https://www.amazon.co.uk/Habits-Highly-Effective-People-Anniversary/dp/1471195201/
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When it comes to habit change (including weight loss) we are are hardwired to choose the path of least resistance. We rely so much on willpower and motivation to change our habits, but lack of motivation and willpower are not character flaws. They are a reaction to the systems we create.

You can see increasingly better results by not working smarter NOT harder.  Every single successful person who has maintained their weight loss in the long term has created a system that works for them, one that makes it as a easy as possible for them to maintain it long term.  They do NOT have more willpower than you. They simple have a better system.

The secret to success is understanding that you need remove any obstacles and friction in your path and make it simpler and easier for you to succeed!
Listen to the full episode so you don't miss the 3 steps I outline on how to remove friction, so you can step into your power and achieve success without any extra effort at all!

Here are some other podcast episodes mentioned:

Your progress hinges on this👇

https://podcasts.apple.com/nz/podcast/lean-with-plants/id1502040576?i=1000526192440

How to make progress easier and faster👇

https://podcasts.apple.com/nz/podcast/lean-with-plants/id1502040576?i=1000521930794

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If you like this episode, please give me a review and a share!

Send a screenshot of your review and Insta share (story, post, whatever!!) to [email protected] and I'll send you my mini-ebook!

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How many calories are you really burning? If you’ve ever felt confused about where you sit on the ‘bell curve’ of calorie burn and how to determine your base metabolic rate (BMR) then this episode is for you!

There is so much confusion around calorie burn and finding those numbers, but the more important question is how to reduce and stay consistent from your unique starting point... whether that’s low or high!

After taking a deep dive into understanding metabolic rates, overall calorie burn and average calorie numbers you’ll learn the 3 top action steps you need to start losing weight with or without finding an arbitrary number.

Neat explained

https://www.ncbi.nlm.nih.gov/pubmed/12468415

Calorie average requirements

https://www.nap.edu/read/10490/chapter/2?term=average+calorie+requirement#5

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If you like this episode, please give me a review and a share!

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Consistency is paramount for long term success in weight loss and really anything, but it's so hard to develop it!
Most of us rely on motivation and willpower to 'white knuckle' something difficult until we inevitably slip up and then feel like garbage for failing.
Fortunately there is a far better and easier way to become more consistent and we take a deep dive into that in this episode.
You'll learn my 4 step framework for improving consistency which has been proven to work on myself and 100s of others.
Enjoy!
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If you like this episode, please give me a review and a share!

Send a screenshot of your review and Insta share (story, post, whatever!!) to [email protected] and I'll send you my mini-ebook!

I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.

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What are the best weight loss foods? Let me tell you right now, it’s not apple juice and olive oil!!

In this episode we look at the 3 main elements in foods that influence a calorie deficit:

Calorie density Satiety Fibre content

Using these 3 categories you can make any meal awesome for weight loss or at least improve it, and rather than focus on either perfection or giving up all the time, you’ll find the middle ground you can actually sustain.

When it comes to changing habits LONG term, think about what will you be able to do for the rest of your life? Then build on that.

The podcast episode that had a HUGE impact on me this week was with Brene Brown and James Clear 👇

https://brenebrown.com/podcast/atomic-habits-part-1-of-2/

References for the podcast are linked below:

Satiety of different foods:https://pubmed.ncbi.nlm.nih.gov/7498104/

Okinawan diet (nutritionfacts.org)

https://nutritionfacts.org/video/the-okinawa-diet-living-to-100/

Slowing the insulin spike of refined bread with berries

Törrönen R, Kolehmainen M, Sarkkinen E, Poutanen K, Mykkänen H, Niskanen L. Berries reduce postprandial insulin responses to wheat and rye breads in healthy women. J Nutr. 2013;143(4):430–6.

Comparing combustible and metabolizable calories from a high fibre diet.

Wisker E, Feldheim W. Metabolizable energy of diets low or high in dietary fiber from fruits and vegetables when consumed by humans. J Nutr. 1990;120(11):1331–7.

The lentil effect:

Mollard RC, Wong CL, Luhovyy BL, Anderson GH. First and second meal effects of pulses on blood glucose, appetite, and food intake at a later meal. Appl Physiol Nutr Metab. 2011;36(5):634–42.

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If you like this episode, please give me a review and a share!

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Resolutions fail and we stay in the same crap behaviour patterns because willpower is limited and motivation comes and goes like a fickle lover.

Fortunately there’s a better way to set yourself up for success and gain momentum through gateway actions and tiny daily habits.

In this episode I’m sharing my goals for 2022 and the 3 key things Im focusing on to improve this year and achieve my goals.

If you’re wanting to learn more about how identity shapes behaviour, check out this episode👇

Who you need to become to get lean

https://podcasts.apple.com/nz/podcast/lean-with-plants/id1502040576?i=1000501589475

A lot of this episode was inspired by James Clear and his book Atomic Habits which I’ve linked below👇

https://jamesclear.com/atomic-habits

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If you like this episode, please give me a review and a share!

Send a screenshot of your review and Insta share (story, post, whatever!!) to [email protected] and I'll send you my mini-ebook!

I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.

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2021 was a pretty eventful year, and rather than just make a ton of goals and resolutions for 2022 I think it’s important to sit back and review what did and didn’t work and take the lessons forward!

My biggest lessons in 2021 were:

Own your struggle.

Look back at how far you’ve come and create milestones.

You need to be part of community.

Pause dont quit.

If you want to know more about creating better goals and resolutions check out these episodes 👇

Who you need to become to get lean

https://podcasts.apple.com/nz/podcast/lean-with-plants/id1502040576?i=1000501589475

The right way to set goals in the new year

https://podcasts.apple.com/nz/podcast/the-right-way-to-set-goals-in-the-new-year/id1502040576?i=1000504230120

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If you like this episode, please give me a review and a share!

Send a screenshot of your review and Insta share (story, post, whatever!!) to [email protected] and I'll send you my mini-ebook!

I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.

🤙 Find me on:

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Everyone struggles with comparison and not feeling good enough. It happens to EVERYONE and what matters most is what you DO with that.
Are you letting comparison derail your progress because it feels way to far off to achieve your goals?
Are you loathing the journey because you can see your own failings so clearly?
There's a better way, and in this podcast we'll talk about how to ditch the comparison, have grace for yourself, and enjoy the journey!!

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I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.
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