By Heather Beardsley
Love Life And Lose Weight is a podcast that teaches you sustainable weight loss through changing your habits and beliefs around food. You CAN lose weight eating the foods you love without feeling r
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The podcast currently has 65 episodes available.
In Episode 65, I’m talking about embracing change—a fitting theme as we head into the end of the year and think about a new year of possibilities. Here’s what's covered:
Support the show
Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going.
Want to work with me? CLICK HERE to find out how.
Audio engineering by Young Cub Audio.
In this episode, I introduce three powerful tools to help you overcome overwhelm, overplanning, and overdoing. These tools are designed to make it easier for you to prioritize what truly matters to you including weight loss. There more you can do that, the better chance you have to reach ALL your goals.
In this episode you'll learn:
•How overwhelm affects your weight loss journey and why addressing it is critical
•How to use the Eisenhower Matrix to prioritize tasks based on urgency and importance
•Strategies to shift your mindset around time scarcity and regain control over your schedule and tasks
•Practical tips for time blocking and restraining your to-do list to 3 items daily.
Coach Homework:
1. Download the Eisenhower Matrix worksheet by visiting my instagram account @ThriveInMidlife and comment MATRIX on any of my posts, and I'll DM you the link to download.
2. Practice leveling up your thinking about time and agency to experiment with decreasing overwhelm. Find 10 power thoughts about your time and practice thinking them every day for at least two weeks.
3. Classify your current to-do list tasks into each of the four quadrants using the Eisenhower Matrix: urgent/important, important/not urgent, urgent/not important, and neither urgent nor important.
3. Schedule out the days and times of your Quadrant 1 and 2 tasks into your digital calendar. Practice following through and give yourself the gift of completion.
4. Time block recurring tasks into your calendar so you can take those tasks off your to-do list forever.
5. Use this system for 4-6 weeks to organize your tasks, prioritize what’s essential, and delegate or delete tasks that don’t move you toward your goals.
Support the show
Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going.
Want to work with me? CLICK HERE to find out how.
Audio engineering by Young Cub Audio.
In this episode, Advanced Certified Weight and Life Coach, Heather Beardsley revisits the concept of anti-fragile weight loss and delves into the "fuck-it/distracted cycle"—a common pattern where life's disruptions cause you to lose focus on the new habits. This episode focuses on how to shrink that cycle and regain your sense of agency when life gets messy.
What You’ll Learn in This Episode:
Key Takeaways:
Homework:
Create a list of small, simple ways to make the next best decision when you're in the "fuck it distracted cycle." Start with things like making a quick food plan or hydrating. Focus on what you can do right now, rather than worrying about what went wrong before.
Join the Conversation:
Support the show
Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going.
Want to work with me? CLICK HERE to find out how.
Audio engineering by Young Cub Audio.
In episode 62, you'll explore the concept of "should" thinking—those thoughts that stem from societal expectations and external pressures—and how they impact not just your food choices but other areas of your life, like relationships and self-care. By recognizing and reframing these "should" thoughts, you'll be able to move away from outside ideas of how you 'should' live your life that can create chronic feelings of guilt and frustration toward a mindset that allows for more freedom and the self-fulfillment that comes from living a self-directed life.
The episode equips you with tools to become more aware of how "should" thinking affects your behavior and provides strategies to shift toward more empowering, self-directed thoughts. By the end of this episode, you'll gain clarity on how to let go of restrictive internal dialogue and replace it with affirming thoughts that support your values and internal preferences. You CAN feel confident about building a lifestyle that aligns with your values, free from external pressures and expectations, ugrade your internal world, and live a more meaningful life.
The episode includes homework to help you put these concepts into action. This week, you'll track your "should" thoughts by keeping a journal for a week, reflecting on where these thoughts come from, and identifying whether they are driven by external or internal sources. Next, you'll change up the 'shoulds' by practicing reframing these thoughts into empowering statements, such as "I choose to" or "I'm curious about," you'll start to build more self-directed intuitive habits of thinking and doing.
Support the show
Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going.
Want to work with me? CLICK HERE to find out how.
Audio engineering by Young Cub Audio.
A common recurring theme I see with my clients is a struggle to break free from diet mentality. Restrictive diet mentality is the belief that there are "right" and "wrong" foods you 'should' eat in order to lose weight or maintain your weight.
When use restrictive diet mentality to lose/maintain weight, what happens is you prioritize choosing those virtuous foods above your own internal tastes and preferences. When we ask ourselves to consistently eat virtuous foods over what we prefer to eat, we experience scarcity thinking. There is manager you telling you all of the things you should be eating and then there is the part of you wants what she wants. This pits inner and outer selves against each other; and what we see is the dynamic of 'being good' for a while, which is always followed by 'being bad, overeating, feeling out of control, and self judging. We can participate in restrictive deit mentality for decades, even though we all know this approach is flawed, as evidenced by people we know who eat "unvirtuous" foods yet maintain a healthy weight.
How do I know when my clients are grappling with diet mentality? One sign is that they make a food plan, but then don't end up following it consistently. Another sign is a resistance/fear of putting the bad/unvirtuous foods on their plan; even though they might be eating those foods daily without permission. A third sign is using shaming/judging self talk to increase compliance with virtuous choices. This disconnect between planned and actual eating is a key indicator you might be stuck in restrictive diet mentality.
Your coach homework for this week is to take a look at your food planning from the previous seven days and identify any foods they overate. Plan for those foods intentionally this week, by practicing enjoying them with permission and following your hunger and fullness cues. The goal is to create emotional satisfaction in the experience of eating those foods with permission and safety; which tells the brain the way to lose weight sustainably, for life, is to tune into your own choices internal cues for answering the questions of what, when, and how much to eat.
Support the show
Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going.
Want to work with me? CLICK HERE to find out how.
Audio engineering by Young Cub Audio.
Success in changing habits around food relies on having tools ready to respond when you have an urge to eat outside of being hungry or already having eaten enough food. In today's episode, I give you fifteen good responses to practice and have at the ready when you find yourself having an urge to overeat.
Using these will help you redirect how you think in those moments to help you respond differently AND help it feel easier to choose to not overeat.
Here is the list of fifteen good responses for when you have an urge to overeat.
Your Coach homework this week is to PRACTICE and REHEARSE thinking these so they are fresh in your mind when the urge to overeat happens. Then, practice using them, and see how your typical responses to urges to overeat might change.
For a downloadable PDF copy of these responses, comment 'LIST' this episode 60 instagram post and I'll DM you the link.
Support the show
Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going.
Want to work with me? CLICK HERE to find out how.
Audio engineering by Young Cub Audio.
In this episode I introduce a strategy that you can use to help you be more intentional AND feel better during times whenvoyu notice you tend to overeat.
Emotional time blocking is deciding how you WANT to feel ahead of time instead of reacting to or resisting to how you feel when you are in automatic mode.
Time blocking your day can encompass more than just identifying when you focus on what tasks you want to accomplish that day. Time blocking can also take into comsideration how you want to feel intentionally during each segment or section of your day. When you both plan for how you spend your time AND how you want to feel during that time, you are practicing emotional time blocking.
Emotional time blocking can be used to be more intentional any time you notice you tend to overeat. Successful emotional time blocking will depend on your ability to identify the core need underlying the problematic desire or want, and I give you examples of how to do that inside the episode.
Your coach homework this week is to try emotional time blocking, not just for overeating patterns, but also as a way to level up your overall experience in any challenging times where you'd like to feel better and get different results. Doing so will allow you to feel more in control and with a plan for how you want to show up and feel in the process rather than feeling like you are always reacting to emotions you typically eat over like feeling tired, overwhelmed, or stressed.
Support the show
Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going.
Want to work with me? CLICK HERE to find out how.
Audio engineering by Young Cub Audio.
Today I answer three questions from the VIPs on my email list:
1. Allison has recently lost 40 lbs over 15 months with the help of Wegovy. Her question is what happens when the meds go away? How does a person deal with the brain chatter they've had for 30 plus years when the meds are gone?
2. Kay Ann is very judgmental of her body shape. She needs to loose 30lbs, does strength training, and core. She says she has nice arms, not bad shaped legs, but her middle torments her.
3. Julie has lost 123 pounds and is thrilled to now be at 135 pounds. She has been taking Ozempic and is now stretching out the number of days between shots and prioritizing movement and weight-bearing exercise. She is asking for any advice that I think would be beneficial for her at this part in her journey.
Thank you everyone for submitting your questions I hope my feedback was helpful. To get your question answered; join the VIP email list by visiting https://hbeardsley.com/subscibe.
Support the show
Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going.
Want to work with me? CLICK HERE to find out how.
Audio engineering by Young Cub Audio.
Anti-fragility means that a system becomes stronger when faced with disruptions, variations, or outlier events.
Variability in a system like weight loss are often things like holidays or vacations, which are are often viewed 'hard' for weight loss and as such we tend to respond by resisting these stressors which makes everything harder, or more 'fragile.'
Making your weight loss or weight maintenance system 'anti-fragile' means embracing the variability of life that put stressors of your system in order to learn how to make the entire system stronger. This way we can view stressors event as opportunities for growth and learning, rather than viewing them as failures.
Overcontrolling the weight loss system sytem can make it more fragile; for example virtuous eating, all-or-nothing thinking, indulging in 'I'm off track' thinking, and obsessing over 'streaks', can introduce fragility into your weight loss system. Instead, focus on understanding the underlying reasons for your actions and results and use those as a way to build a more robust and anti-frgaile weight loss system.
Weight loss does not occur in a vacuum, and fragility in weight loss may be indicative of fragility in other areas of life, such as finances, relationships, or past trauma. Addressing these broader issues can help build the tensile strength into your habits around food needed for sustainable weight loss.
Coach Homework:
1. Identify what are the fragile components of your weight loss approach. List as many as you can think of.
2. Explore ways to think and approach these variations and how you can make your weight loss system anti-fragile or stronger as a result of when these things happen.
Support the show
Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going.
Want to work with me? CLICK HERE to find out how.
Audio engineering by Young Cub Audio.
Human beings have the unique ability to think, feel, take action, and listen intentionally by using the prefrontal cortex part of our brain rather than do all of those things automatically or reactively.
Being curious and aware of 'how' you listen to and then interpret what you hear can completely change how you see yourself and how you view and understand others.
Without intentional listening, our past experiences and expectations will always be filtering and shaping the way we interpret what we hear in our self talk and what we hear from others. This can be a significant obstacle in weight loss, as our automatic, habitual thoughts and beliefs about food and our behaviors can prevent us from making meaningful changes. [00:15:17]
By actively listening and questioning our beliefs, we can gain a deeper understanding of the underlying issues driving our behaviors, such as overeating. [00:19:51]
Intentional listening means developing the habit of not believing everything our brain tells us. Considering alternative perspectives, separating facts from our automatic interpretations and then choosing the meaning we want to give to our experiences is a powerful tool for breaking free from unhelpful patterns and creating lasting change. [00:19:59]
If we want to work on active listening, it's important to balance those efforts with regular periods of mental rest like meditation daily or even serveral times a day. [00:30:51]
Intentional listening is a great way to reclaim your life, your beliefs, and your perspective of yourself and others as your own. To be truly free requires listening actively, using discernment, and then choosing what to think in response in a way that that serves you and the person you want to be. [00:34:12]
Coach Homework assignment:
1. Has there ever been a time in your life when you thought what you heard was a wrong interpretation and that had big consequences?
2. Has there ever been a time in your life when someone misunderstood what you were trying to say and that had consequences? [00:34:46]
Deeply listening to other people without your own agenda or old beliefs filtering what you hear can give you a deeper. truer understanding of yourself and why you do what you do. Once you are aware of your behaviors, you have a shot at being able to change them. Active or intentional listening can give you that, and it's something you can work at every day in little ways with your self-talk and how you communicate with the important people in your life. [00:36:18]
Support the show
Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going.
Want to work with me? CLICK HERE to find out how.
Audio engineering by Young Cub Audio.
The podcast currently has 65 episodes available.
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