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Today, I am so excited to bring you 5 very useful strategies to help you conquer the urges to overeat, by finding your truth, through self-compassion, a quick recovery, finding new natural comforts, reprogramming your behaviors and planning with your prefrontal cortex. 

I break it all down for you in this episode, it's the kind of information I wish I had in my twenties. 

Please share this episode with your loved ones and listen to it as often as you need to.

I love you dear friends, and I know that you can conquer the urges that come your way.

Have a great week, you deserve it!

https://creative-inventor-6439.ck.page/e1fb75b14e

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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In this episode, we celebrate a year of Project Weight Loss, a year of the work, on our sense of safety, our work to live a healthy, wealthy and peaceful existence. And this existence is grounded in a self-compassion and acceptance of who we truly are.

I wanted to come to you, today for this special episode and in this special month of mental health awareness, of women's health and celebration the special holiday of Memorial Day. I wanted for just you and me, to have a simple conversation of what I hold to be valuable. 

It is my wish that you sit down, answer the questions I ask you in this podcast and get to work to move your life to where you want it to be. 

I offer you a simple and mighty offering today:

May you be safe.

May you be healthy.

May you be wealthy.

And may you be at peace.

Let’s go, let’s get it done.

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The blue zones are regions in 5 countries where some interesting health discoveries have been uncovered. Those countries are Costa Rica, Greece, Italy, Japan, and the US; the Nicoya region in Costa Rica, Ikaria Greece, Sardinia Italy, Okinawa Japan, and last, but not least, my state California US, and the region is Loma Linda CA which is in southern CA.

They matter and are very important to our Project Weight Loss, because these zones are the places that have been found to house some of the healthiest individuals that have some of the longest lifespans. Basically, I am talking quality of life. We can take some of their teachings from what I am going to call The Blue Zone Maesters.  

And because of the outcomes of the people that live there, these regions have been studied. To find out why people live so long and seem to be doing pretty well in these regions. In this episode, I want to focus on the wealth of lessons they give us.

Dr. Gianni Pres, and Michel Poulain, published an article in the Experimental Gerontology journal speaking specifically to Sardinia Italy, where there was a high concentration of centenarians, all that means is people that were 100 years old or older. This work got lots of attention.

And I think that’s because one of the coveted thoughts out there is how can we as humans live longer, the so-called elixir of life. 

What is the secret to a long life, but not just a long life, but not just a long life, but a great quality of life with the love of others and the love for ourselves.

So, Dan Buettner is an amazing Maester whom took this work to a whole another level. 

He has written many books and the book that reference in this episode primarily; the teachings and what I have learned is based on his book, Blue Zones, 9 Lessons for Living Longer, From the People Who’ve Lived the Longest.  And also, his article Power 9. 

And what Maester Dan Buettner did is he went in search of other areas that also had this phenomenon. As a result, he added the other regions to the original location of Sardinia Italy.

He is a National Geographic Fellow and an award-winning journalist and author. 

He is also a NY Times best-selling author and his written other books on this topic including a cook book. My respects to Maester Buettner and his work!

(Blue Zones, 9 Lessons for Living Longer, 2012)

(https://www.bluezones.com/2016/11/power-9/ , 2023) 

https://www.buzzsprout.com/1991284/12687662-dr-t-colin-campbell-the-plant-based-diet-maester.mp3?download=true

https://www.buzzsprout.com/1991284/12215220-dr-michael-breus-the-sleep-maester.mp3?download=true

Let’s go, let’s get it done.

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In this week's episode we talk to one of my beautiful and successful clients Vic. We talk about her experiences and she gives us her nuggets of wisdom and her stories.

To me, Vic is an all-around extraordinary person, who embodies what it means to really care about people. 

We learn from her that we do deserve the beautiful feedback from others and how she is living in her best life in the California foothills.

She tells us about her experience with project 66 not knowing what to expect.  How her relationships and mental health is strengthened with the valuable work we chose to do by honoring our commitments. 

Today she is living a strong quality of life in health and wellness, equipped with the tools to fulfill the life she wants to be living, in honesty and the connections of others.

She also leaves us with a wonderful metaphor to her favorite movie, the Wizard of OZ.

Please find her resource recommendations below:

·      Using a daily tracking sheet, for her it was from our work in Project 66. 

·      The idea of sharing is caring from our inner circle of friends.

Vic’s favorite quotes:

·      “What you believe you will achieve” -Barbara Luke

·      “I believe I can honor my commitments to myself, no matter what!” -Fina Perez

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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In this episode I break down what  a life coach is; I define it, provide contextual comparisons and  some examples of the results from the valuable work.

To me, a life coach simply  someone who helps you to move your life from good to great, helping you get unstuck.  This existence of freedom and strength brings you the courage to trust in yourself, in your abilities and in your possibilities.  That is what a life coach is to me.

 A Life coach gets to the source of what is holding you back, the cause and that to me is key.  

Because the eating, drinking, social media-ing, etc is a result of not looking and addressing the root of the issue and then from there once we address the cause, we pivot to find what your true intention is.

A life coach, helps you find your peace and helps you move into unstoppable action. Action that will get you to that healthy body, mind and spirit. 

 A place where you are in full awareness. 

 
So for us on our Project Weight loss what it looks like, is working to move into the possibilities of where we want to be.  

I work with you, giving you real tools that you can easily use.  You don’t have to bring anything with you, but your commitment to yourself. 

Now for me, specifically, my goal is for you to find your true self and live in that truth so that you can evolve in to the absolute best version of you. 

There are so many nuggets that you can take to demystify the meaning of working with me, a life coach. 


And, I share a bit of my journey and my current escapade to Costa Rica and the Arenal Volcano,  a great adventure. 


In this episode,  I  close and leave you with the words of Charlie Wardle:

 A bird sitting on a tree is never afraid of the branch breaking, because its trust is not on the branch, but on its own wings. 

 Have a great week everyone and trust in your own wings.

Let’s go, let’s get it done.

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In this episode, I bring you the author of the renowned and amazing book, the China Study, T Colin Campbell, PhD.

I share with you what I have learned from his teachings and how this work has impacted the way I think and was part of why I love data and respect data. To me, Dr. Campbell's information is what needs to be shared in the world and can make such an incredible impact to our holistic aspect of health and wellness.

I invite you to read his books and listen to any of his audios, because he does not disappoint. And if you want to take a peek into some of his teachings take the sample class he teaches on plant-based nutrition.  He has partnered with Cornell University in this Certificate Program.

https://nutritionstudies.org/

(The China Study, 2006)

Let’s go, let’s get it done.

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In this episode, I break down the communication concept of holding space. I speak to what holding space is and what it is not. 

My goal is to provide you some tools to use to communicate with others that are in need of our space and to provide service to those that want to share their deep hurts and their deep joys. 

Remember that while being whole is a non-negotiable for us, the basis of holding space is to allow the time and space for someone else to be whole too.

And to me, Albert Camus, the French-Algerian Nobel laureate,  illustrates this concept of holding space - perfectly, in his quote:

"Don’t walk in front of me…I may not follow. 

Don’t walk behind me… I may not lead. 

Just walk beside me…

and be my friend "

https://www.buzzsprout.com/1991284/11622043-part-3-veritas.mp3?download=true

Let’s go, let’s get it done.

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In this episode I break down my understanding of macro nutrients "macros" and provide you with information on what the Maesters say about it and of course, my experience with counting macros.

1. The recommendation is to first consult your doctor and watch yourself- adjusting your food nutritional values based on your health needs
2. Macro counts and percentages may be best used with an app or calculator
3. Macro counts are helpful if considering the quality of the grams you eat in conjunction with the quantity. This perspective, helps you to go a little deeper, and be more mindful of the categories of foods, especially when exercising 

 I hope this episode brought you a little information on macros, the carbs, fats and proteins we eat and fuel our body with.  

Remember that awareness and knowledge is great, and for me, when considering macros consider both the counting them and the considering the food nutrition value as well.

And I will leave you with the quote from Amit Ray. 

“Excellence comes when we balance quality with quantity.” 
 

Have a great week everyone. And please share this episode or rate it on Apple Podcasts. Thank you

References:
(Barrie, 2023)
https://www.everydayhealth.com/diet-nutrition/how-to-count-macros-a-detailed-beginners-guide/
(NIH, 2023) https://www.niddk.nih.gov/bwp

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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In this episode we talk with my lovely client Cheryl as she imparts her wisdom and experience about how valuable it is to be fully present for your life and the joy of finding your tribe. 

We talk about her experience working with me in our Project 66 and her decision to go into the un-chartered territory of going all in to trust oneself in this process. She is Cheryl 2.0, the  “real deal” and talks beautifully about moving from vulnerability to courage. 

She also speaks to the 12 Step program that helps you celebrate success and find your truth without criticism, holding the space for you. And she speaks to finding that space in Project Veritas, the mastermind that came out of her project 66 “Tribe” and living in gratitude.

She teaches us to be present for our lives because we are so worth it. You are so worth it! The resources she recommends are:

• Project 66
• 12-step program
• Her tribe (Project Veritas Mastermind)
• The Calm App
• Project Weight Loss Podcast episode 41: Regret

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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A decision starts with a choice of options you have, decisions you need to make to reach a conclusion, live that vision, that intention. Everything is on the table for you to sift through and make a thoughtful decision. In project planning, indecisions can cost us.

Start by setting a time and space for you to make your important decisions. Layout all the considerations, and ask yourself what is in my span of control. As the stoics teach us, if it is truly not in our control, it’s time to let it go. So, when making the considerations, the big consideration is what is my gut and my heart telling me to do. Ask why and be about the reason you love to do what you resolved, decided to do.  

Don’t be quick to change your decision to reach your goal, change how you can get there. Trust yourself that you have made the best decision you could make, because remember hindsight is non-existent in this moment today.

Accept the fear that comes with the big decisions, and do it anyway, evolve anyway. Go at it with courage because, the worst-case scenario can be not living your best-case scenario as my coach loves to say. If I am scared, it just means I am on the right track, because evolving, changing can be scary. Fear is an old friend that just has good intentions, and we could make the decision to accept it and take it with us on our journey. 

For your food, consult your doctor and talk to them about leptin resistance. Let go of the flour brain that is fluff when it comes to the flour lol it’s not useful on the regular, sugar and flour block our ability to make sound food decisions for our project weight loss. The research teaches us that.

Decide to bet on yourself, market yourself, and commit to your growth in this process.

Be about it, decide to work your project weight loss and lose the weight and lose what is weighing you down. Decide to do the follow through-the unstoppable action.

So what decisions will you make or remake? What decisions will you make for your life or for your project weight loss.

• Would you decide to lose the weight once and for all, for your overall health?
• Would you love and accept yourself through the process, loving you as a non- negotiable?
• Would you help others along your journey, by being responsible, being an example and caring for your fellow man?

And so, I will leave you this week with the words of the beautiful soul, Nelson Mandela:

"May your choices reflect your hopes, not your fears."

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org