Sign up for The Right Weigh Week Jan 9 -11:  https://mindfullywell.myflodesk.com/rightweighweek

Take the Weight Loss Resistance Quiz here:  https://www.tryinteract.com/share/quiz/657227b2ba67320014771c68

Get on the Mindfully Well waitlist here: https://melissaeichcoaching.com/

OUTLINE:

• Chapter 1: Introduction to Weight Loss Resistance Archetypes
• Timestamp: 00:00-00:42
• Description: The host introduces the topic of weight loss resistance archetypes and mentions a quiz to determine which archetype the listener fits into.
• Chapter 2: Emotional Weight Loss Resistance
• Timestamp: 01:24-02:06
• Description: The host mentions that future episodes will cover emotional weight loss resistance and other types, but does not provide specific details in this chapter.
• Chapter 3: The Problem with XYZ
• Timestamp: 02:41-04:53
• Description: The host discusses the problem with relying on external plans for weight loss, emphasizing the need to take personal responsibility and avoid perfectionism.
• Chapter 4: Falling Off Track and Fitting into a Box
• Timestamp: 05:50-07:23
• Description: The host addresses the tendency to fall off track and try to fit oneself into a predefined plan, highlighting the importance of finding an individualized approach.
• Chapter 5: Overcoming Disempowerment
• Timestamp: 07:23-14:20
• Description: The host discusses ways to overcome disempowerment in weight loss, including focusing on personal needs, avoiding excessive information-seeking, and taking back control.
• Chapter 6: Becoming Empowered
• Timestamp: 14:20-26:48
• Description: The host explores strategies for becoming empowered in weight loss, such as seeking support, understanding past failures, feeling in control, and taking intentional actions.

Thanks for listening! I will see you next week for another episode of Mindfully Well with Mel!

Thanks for listening!
Sign up for the Mindfully Well Waitlist here: https://mindfullywell.myflodesk.com/january24waitlist

Sign up for FREE week: The Right Weigh Week here: https://mindfullywell.myflodesk.com/rightweighweek

Find your Weight Loss Resistance Archetype here: https://www.tryinteract.com/share/quiz/657227b2ba67320014771c68

Show notes:

Introduction to the Weight Loss Resistance Archetypes (00:00-01:50)

Mel introduces the topic of the weight loss resistance archetypes

 Importance of Identifying with an Archetype (01:51-03:56)

Emphasizes that each person will identify with one archetype but may see aspects of themselves in all of them

Stresses the importance of understanding the archetypes to harness weight loss efforts effectively

Introduces the concept of the 80/20 rule and how it applies to weight loss results

Mentions that many clients come to her burned out, overwhelmed, and stressed, and the focus is on working smarter, not harder

The Role of Mindset and Actions in Weight Loss (03:57-06:48)

Discusses the need to change mindset and actions to achieve weight loss goals

Highlights the importance of understanding the driving forces behind actions

Emphasizes that a plan alone is not enough and that the underlying mindset must be addressed

Expresses belief in people's ability to figure out the reasons behind their weight loss struggles

 Steps to Overcoming Weight Loss Resistance (06:49-07:52)

Outlines the two steps to overcome weight loss resistance: understanding the driving force and normalizing the process

Acknowledges that the mind tends to resist change and offers support in anticipating and navigating this resistance

Introduction to the Archetypes and Quiz (07:53-12:55)

Introduces the four weight loss resistance archetypes: escape, emotional, stress, and hormonal

Provides a brief description of each archetype and their specific needs

Highlights the importance of taking the quiz to identify one's primary archetype and focus efforts accordingly

Encourages listeners to join the upcoming episodes to learn more about each archetype and find support in the community

Conclusion and Next Steps (12:56-15:52)

Reiterates the importance of taking action and focusing on the 20% effort that creates 80% of the results

Encourages listeners to tune in, take the quiz, and sign up for the upcoming episodes to gain a deeper understanding of the archetypes and find answers to their weight loss struggles

See you next week for another episode of Mindfully Well with Mel!

Thanks for listening!

Sign up for the Mindfully Well Waitlist! https://mindfullywell.myflodesk.com/january24waitlist

See you next week for another episode of Mindfully Well with Mel!

Thanks for listening!
Mindfully Well Waitlist: https://mindfullywell.myflodesk.com/january24waitlist

Show notes:

Introduction to Measuring the Wrong Things and Measuring the Right Things
Timestamp: 00:10-02:19

Mel introduces the topic of measuring the wrong things and measuring the right things, emphasizing the importance of not getting caught in a cycle of starting and stopping.

 The Limitations of Measurement Methods
Timestamp: 02:19-10:39

Mel discusses the various methods of measurement available, such as technology and body scans, but acknowledges their lack of accuracy. She also mentions her own experience with using these methods.

Shifting Focus from Numbers to Feelings
Timestamp: 10:39-15:33

Mel encourages listeners to shift their focus from being fixated on numbers, particularly on the scale, to how they feel in their bodies. She explains the importance of making intellectual decisions based on values and lifestyle, rather than emotional reactions.

Building Confidence and Momentum
Timestamp: 15:33-25:14

Mel talks about the importance of building confidence and momentum in achieving goals. She suggests measuring success in terms of energy levels, sleep quality, and overall well-being, rather than solely relying on external indicators.

Tracking Metabolism and Thyroid Health
Timestamp: 25:14-29:15

Mel emphasizes the significance of tracking metabolism and thyroid health as part of the measurement process. She mentions the importance of asking questions and providing feedback to ensure progress in these areas.

Comprehensive Measurement Methods
Timestamp: 29:15-35:53

Mel discusses the use of comprehensive measurement methods, such as taking consistent photos, using measurements, and assessing consistency in various aspects of life. She explains how these methods provide a more holistic view of progress and help in achieving desired outcomes.

Embracing the Learning Process
Timestamp: 35:53-36:45

Mel encourages listeners to embrace the learning process and accept that mistakes and setbacks are part of the journey. She emphasizes the importance of managing stress, upholding boundaries, and focusing on what truly matters in life

See you next week!

Thanks for listening!
Sign up for the Mindfully Well Waitlist here: melissaeichcoaching.ck.page/mwwaitlist

OUTLINE:

•  Identifying and Overcoming Obstacles 02:06-04:00
•  The Power of Proactive Planning 04:00-09:40
•   Building Resilience through Planning 09:40-14:24
• Avoiding the "Should" Mindset 16:36-18:33
• Embracing Failure and Seeking Support 22:02-24:37
• Being Present and Patient on the Journey: 24:37-16:32
• Understanding and Managing Stress 29:13-37:51

See you next week!

Thanks for listening!
Sign up for Plan A Healthier Holiday FREE Masterclass here:  melissaeichcoaching.ck.page/holiday2023

OUTLINE:

• "Plan a Healthier Holiday" to teach listeners how to plan their holiday season proactively. (Timestamp: 01:45)
• Encouraged listeners to focus on joy rather than seeking dopamine through food. (Timestamp: 02:37)
• Introduced the concept of using a plate instead of grabbing food mindlessly from platters. (Timestamp: 08:24)
• Suggested having a smoothie every day from Thanksgiving to New Year's Day for balanced nutrition. (Timestamp: 31:56)
• Announced a giveaway for lifetime access to a meal prep menu. (Timestamp: 33:22)
• Advised listeners to speak up for what they want and make their own food choices. (Timestamp: 36:06)
• Reminded listeners to focus on quantity if they can't control the quality of food available. (Timestamp: 34:12)
• Encouraged listeners to create their own structure and routines during the holiday season. (Timestamp: 29:55)
• Emphasized the importance of self-care and setting boundaries to manage holiday stress. (Timestamp: 39:07)
• Participate in the giveaway by posting smoothie photos on Instagram and tagging Mel. (Timestamp: 33:35)

See you next week for another episode of Mindfully Well with Mel!

Thanks for listening!

Plan A Healthier Holiday Masterclass: melissaeichcoaching.ck.page/holiday2023

Nina's Free Class: www.nourishedwithnina.com/famtraining
Instagram: @nourishedwithnina

See you next week for another episode of Mindfully Well with Mel!

Thanks for listening!

Products mentioned:
Moon Juice:https://moonjuice.com/products/magnesi-om-magnesium-

1 Up: https://1upnutrition.com/products/super-magnesium

Apothekary: https://www.apothekary.co/collections/all

Juniper Apothecary: https://juniperapothecary.com/product-tag/magnesium/

Doterra: https://login.doterra.com/us/en-us/sign-in

Dakota Farms CBD/CGB:https://dakotaorganics.net/

Rest: https://www.restduvet.com/

Outline:

•  Impact of Daylight Saving Time on Biological Clock (01:08-02:59)
• Explaining the influence of daylight on the biological clock (01:13-01:28)
• The drastic changes in daylight hours and time shift (01:22-02:19)
• How the body operates on a 24-hour cycle (02:04-02:19)
• Adjusting to the Time Change (02:30-08:28)
• Challenges in adjusting the biological clock (02:30-02:46)
• Delaying meal times and hunger not being an emergency (02:59-04:15)
• Adapting to the new sun and moon cycle (04:39-05:09)
• Explaining the purpose of daylight saving time (05:12-05:41)
• The need for potential future changes in daylight saving legislation (05:41-05:59)
• Stress and the importance of patience during adjustment (06:02-07:08)
• Maintaining regular sleep and waking routines (07:12-07:58)
• The benefits of going to bed earlier (08:02-08:08)
• Mel's Evening Routine (08:28-25:21)
• Mel's routine after dinner (08:28-12:58)
• Starting the wind-down process (13:16-14:30)
• Being outside and engaging in activities (16:39-17:06)
• Preparing for bedtime, taking supplements (17:20-20:12)
• Mel's stress essentials and other tools (20:12-21:41)
• Exploring a new sleep aid (22:00-24:28)
• Mel's bedtime routine with her child (24:28-25:21)
• Final Tips for Better Sleep (25:21-35:27)
• Watching TV or reading before bed (25:06-27:32)
• Using sleep aids and creating a comfortable sleep environment (28:10-33:41)
• Reflecting on the importance of good sleep (34:21-34:41)
• Supporting the body and energy during the time change (34:37-35:30)
• Brief mention of vitamin D and its importance (34:39-35:25)

I'm celebrating one year of the Mindfully Well with Mel Podcast! To celebrate, I'm doing a giveaway for Apple Air Pod Pros to make your listening that much better!

To enter: Rate and review the podcast

Snap a picture and upload it to IG stories and tag @melissa_eich

Thank you for your loyal following, and I'm looking forward to year two!

Thanks for listening! The Live Well Project is open for enrollment until October 27! LWP will help you understand your stress so you can balance your hormones and finally feel like yourself. 

Click here to learn more and enroll! https://melissaeichcoaching.com/live-well-project

This episode is a highlight from the free masterclass I hosted last week called Un-Stress Your Hormonal Mess. In this podcast episode, you can expect to hear:

- Stress can come from various sources, not just workload.

- Hormonal balance begins and ends with nutrition and lifestyle.

- The importance of blood sugar regulation.

- The role of cortisol in stress perception and management.

- Symptoms and imbalances related to hormones.

- The benefits of strength training and its impact on hormonal regulation.

- Concept of functional muscle and its relevance to everyday activities.


See you next week for another episode of Mindfully Well with Mel!