Vanessa shares her struggle with chronic health issues and being a new mom. For most of her illness, she knew she needed to manage her nutrition but struggled to find a maintainable lifestyle. Now she has a healthy lifestyle that is the foundation to her success.

In this episode we discuss:

• Chronic illness

• Self love

• Self care

• Freedom in structure

• Health as the foundation in her life

• Wellness community

Vanessa’s Instagram: instagram.com/themindsetrebellion/

Amber’s Instagram: instagram.com/yoyodietbreakup/

This podcast is not meant to diagnose, treat, prevent or cure any medical or mental health condition. Check with your health care professional before making changes to your diet or exercise program.

Intuitive eating used to baffle me. In this episode I shed light on how to eat intuitively while losing weight and keeping it off. I used to want to eat everything and lost all touch with what my body wanted and needed. I hope this episode demystifies the process for others.

The episode covers:

• Intuitive eating

• Choosing macronutrients

• How much protein, carbs and fats

• What how to intuitively know how much of each

Amber @yoyodietbreakup

This podcast is not meant to diagnose, treat, prevent or cure any medical or mental health condition. Check with your health care professional before making changes to your diet or exercise program.

Isaac let go of his health and gained weight after going through divorce, moving across the state, and ended up at one of the worst parts in his life. He knew he needed to make a commitment to change, be the example for his children, and look and feel healthy.

In this podcast Isaac humbly shares how he made changes to his diet, how to deal with temptations, manage cravings, prep for photo shoots, and how to live in a body he is comfortable in most of the time.

In this podcast Isaac takes us through a typical day of eating while at his walking weight, and how he makes adjustments when he is prepping for a competition or photo shoot.

He shares practical strategies for managing temptations and how to have treats without totally derailing progress.

He talks about appropriate use of the scale and when to weight.

Facebook Isaac Medina @imedina211

Amber @yoyodietbreakup

This is not meant to diagnose, treat, prevent or cure any medical or mental health condition.

I remember feeling so excited I had just hit my goal weight, buying new clothes, taking pictures, and feeling pride. I would promptly reward my hard efforts with a pizza or some cookies, and the weight would come back on. I was so tired of feeling defeated and overwhelmed.

Today’s podcast is all about breaking the cycle of yo-yo dieting. Here are my top tips to learn to keep the weight off:

1. Reverse or recovery dieting (after weight loss)

2. Remember the pleasure and pain points that make me want to keep going

3. Keep doing what got me the results

Dive in for discussion to help you use these to help you keep your weight loss and live in a body you love.

Instagram @yoyodietbreakup and Facebook under Amber Mckenzie

This podcast is not meant to diagnose, treat, prevent or cure any medical or mental health condition. Check with your health care professional before making changes to your diet or exercise program.

As a child, Andy was not healthy and he was underweight, which was a challenge for him. He did not have guidance in terms of diet and healthy eating. He found he enjoys life more when he is healthy. He got a master’s in public health and became a dietitian.

He discusses what healthy means, and how we can understand healthy weight loss and healthy weight maintenance. He highlights that many people don’t have much luck. He challenges people to work on eating “healthy”. He reminds us you can lose weight without being healthy, but you can’t be healthy without being healthy.

He helps us understand foods that make us feel full: volume, protein and fiber. He gives plant based alternative for getting protein in if you are interested in getting more plants in your body. He shares pros and cons of tracking food and intuitive eating.

Andy @andytherd

Amber @yoyodietbreakup

This podcast is not meant to diagnose, treat, prevent or cure any medical or mental health. Check with your physician.

I struggled to like myself, let alone love myself, and today I love myself inside and out. It has been a journey, and it has been so worth every second.

I know what it’s like to look in the mirror and feel uncomfortable with the reflection and soul you see staring back at you. I wanted to be okay in my body, I was tired of being unhappy. I even said, that I didn’t care if I lost weight, as long as I could find some peace.

Well, I found peace, self love, and a life beyond my wildest dreams. I want to share the steps I took with you. My top 3 tips to find self love were:

1. Acceptance

2. Credit

3. Commitment to change and positive relationship with myself

Dive in to the episode to hear more on how you can use these concepts to fall in love with yourself.

Instagram @yoyodietbreakup and Facebook under Amber Mckenzie

This podcast is not meant to diagnose, treat, prevent or cure any medical or mental health condition. Check with your health care professional before making change

I set a big goal, I fell short, and it really hurts. This has happened to me a lot of times in my life, and I have gotten stuck in a funk in the past. I didn’t want to let the pain get me stuck this time.

I think the best thing about all people who are really succeeding at something, is that they have all fallen short at some point. Without these, we don’t learn and grow. I know my biggest growth moments have come from a shortcoming.

Yes, I know I am already a winner, and I’m beyond excited that I got to stand in front of 15,000 and share my story. But I set even bigger goals. I decided to record a podcast on how I cope with loss, as I think it’s relatable to everything like a bad food day, to going through a break up.

Here are the 5 steps I cover:

1. Feel it

2. Accept the new reality

3. Gain clarity

4. Set new goals

5. Take action

Instagram @yoyodietbreakup

This podcast is not meant to diagnose, treat, prevent or cure any medical or mental health condition.

Melissa shares her journey from emotional eating to creating a healthy relationship with food. She walks us through her reactions and behaviors that came from being devalued in a relationship. She was an emotional under eater. She remembers overvaluing being small and slender.

She learned that her physical look does not define her value.

She helps us understand emotional under and over eating.

We discuss the myth of perfect, and learning to accept the moment. She gives us insight into how we can begin to accept the body we have in the present. She talks about how gratitude practices helped her create positivity.

She highlights the importance of understanding our relationship with ourselves and our relationship with food.

Melissa @_melissa_boleslawski_

Amber @yoyodietbreakup

This podcast is not meant to diagnose, treat, prevent or cure any medical or mental health condition. Check with your health care professional before making changes to your diet or exercise program.

Thanks for listening to your favorite weight loss podcast. Keep tuning in for ways to lose weight and keep it off. Most importantly, to fall in love with yourself.

I used to be afraid of eating carbs. As a result I was always severely restricting them or binge eating on them. There was no in between.

There were so many times I would just sit and wonder what was wrong with me. I felt like I came unglued around carbs… but I also loved them.

Today, I eat carbs every day. I have a good relationship with them and it feels light and freeing. To get this, it was helpful for me to understand the role carbs played in my diet. Once I got it, I began to fear them less, and I learned moderation.

Carbohydrates are the body’s main energy source. In this episode we discuss what daily % of carbs should make up your diet, and some suggestions for what to eat.

We also talk to the role of carbs when working out.

Be sure to check it out.

@yoydietbreakup.

This podcast is not meant to diagnose, treat, prevent or cure any medical or mental health condition. Check with your health care professional before making changes to your diet or exercise program.

I was afraid of gaining back the weight I just worked hard to lose. I was tired of the yo-yo. I hired today’s guest, Alysha Cougler, RD.

Alysha highlights that food is not the enemy and it is there to support us: we do not need to be afraid of the gym or nutrition. She demystifies typical food struggles that so many people go through.

She gives practical sports nutrition advice to help put on muscle at the gym. She talks fasted vs fed workouts. She gives examples of food choices at different times to maximize our workouts and about the impact of protein pacing.

She provides useful insight on common issues and solutions once people hit their goal weight and how to avoid the rebound.

Get off the yo-yo diet: check this out!

Alysha @barbellblonde

Amber @yoyodietbreakup

This podcast is not meant to diagnose, treat, prevent or cure any medical or mental health condition. Check with your health care professional before making changes to your diet or exercise program.