In this episode, I debunk the 14 biggest lies you've been told about food tracking and its necessity for weight loss.

The central theme is that tracking food is entirely unnecessary for fat loss.

Effective weight loss hinges on a safe nervous system state, adequate nutrition, an energy deficit, and a well-functioning metabolic system—not micromanaging food quantities.

By dispelling these myths, I aim to help you reconnect with your body's natural hunger and satiety cues, and show you that you can maintain a healthy weight without the tedious practice of food tracking.

Tune in as I breakdown these misconceptions, share personal insights, and advocate for a more intuitive approach to eating.

00:00 Introduction: The Big Lie About Food Tracking

00:24 The Truth About Fat Loss

00:53 Debunking the Need for Food Tracking

01:39 Historical Context of Food Tracking

02:07 Processed Foods and Modern Eating Habits

03:17 The 14 Lies About Food Tracking

03:24 Lie #1: Everyone Should Track Their Food

04:52 Lie #2: You Must Get a Certain Amount of Protein

08:30 Lie #3: Calculate Your Basal Metabolic Rate

10:35 Lie #4: Stay Under X Number of Calories

13:16 Lie #5: Food Tracking Helps You Stay Accountable

15:09 Lie #6: If You Don't Track, You're Just Guessing

16:19 Lie #7: If You Don't Track, You'll Overeat

17:31 Lie #8: Tracking Helps You Stay on Track

18:31 Lie #9: Tracking Makes You More Mindful

19:26 Lie #10: If You Don't Track, You Might Lose Control

21:47 Lie #11: Tracking Food is Scientific and Evidence-Based

23:19 Lie #12: Daily Nutrient Requirements

24:54 Lie #13: Food Tracking Makes Weight Loss Easier

25:48 Lie #14: You Don't Have Clear Appetite Signals

26:57 Conclusion: Trust Your Body, Not the Numbers

The unique psychosocial aspects of weight loss for women who came of age in the thin era of the 1990s and are now in their menopause transition.

In this episode, Erin -- everyone's fave real-talking women's weight loss nutritionist -- delves into the unique challenges faced by Generation X women, those born between 1965 and 1980, who are currently navigating midlife and menopause.

Exploring the psychosocial aspects of weight loss, the episode addresses how cultural programming emphasizing thinness, independence, and professional achievement has shaped the way Gen X women think and feel about food and their bodies.

Highlighting the generational characteristics that make their experience distinct, the discussion covers the effects of diet culture from the 80s and 90s, the emotional burdens of guilt and perfectionism, and the misinformation and overwhelm prevalent in modern wellness culture.

The goal is to empower Generation X women by validating their experiences and encouraging new, healthier approaches to weight loss and self-care.

00:00 Introduction: Understanding Gen X Women's Weight Loss

00:44 The Unique Challenges of Gen X Women

02:19 Cultural Programming and Its Impact

04:10 Characteristics of Generation X

07:48 Diet Culture and Its Lasting Effects

11:48 The 90s: Birth of Diet Culture

15:15 The Legacy of Dieting and Body Image

25:27 The Pressure of Diet Culture

25:49 Exercise as a Tool for Weight Loss

27:25 The Midlife Shift and Menopause

28:03 Changing Perspectives on Health

34:34 The Overwhelm of Modern Wellness

40:19 Guilt and Perfectionism in Gen X Women

48:50 Letting Go of Guilt and Embracing Change

If you struggle with the generic "meal prep" advice -- which involves batch cooking your food and then eating soggy leftovers for days, this is for you.

In this episode, we dive into the essentials of meal planning, focusing on practical tips for shopping, cooking, and foraging for food., so you can make food choices on the fly and never rely on meal prep again.

Learn how to effectively navigate grocery shopping, make the best use of your cooking tools, and find nourishing food options while on the go.

This guide provides actionable advice for busy lifestyles, ensuring you can consistently make healthy food choices, support your health goals, and fit meal planning seamlessly into your daily routine.

00:00 Introduction to the Importance of Food Decisions

01:10 The Basics of Shopping for Healthy Eating

01:57 Convenience Foods and Foraging

02:42 Meal Prep and Being Prepared

03:30 Personal Shopping Habits and Preferences

05:12 Cooking Methods and Time Management

07:27 Choosing and Preparing Proteins

12:55 Navigating the Produce Aisle

15:41 Bringing Groceries Home and Thawing

16:27 Overcoming Cooking Challenges

17:41 Breaking Free from Limiting Beliefs

18:03 Mastering the Basics of Cooking

19:12 Embracing Variety in Cooking

22:40 Navigating Food Choices on the Go

30:46 Eating Together as a Family

35:28 Developing Sustainable Eating Skills

The Critical Role of your Mind and Mood for Weight Loss

In this episode, we delve into eat.simple Rule #8: Send Safe Signals to your Brain and Body. 

The importance of the nervous system state in achieving permanent weight loss is too often overlooked. 

Learn why our modern, stress-filled lives are counteracting our ancient DNA's preference for calm, and how sending safe signals to your brain and body can make a significant difference. 

Understand the two halves of the autonomic nervous system—sympathetic (fight or flight) and parasympathetic (rest and digest)—and why it's essential to be parasympathetic dominant for effective fat loss.

Discover practical tips for reducing stress, including creating restful evening routines, addressing relational stressors, and rethinking your relationship with your body and diet. 

Finally, explore the three key factors for fat loss: sending safe signals, achieving an energy deficit, and ensuring good metabolic function.

00:00 Introduction to Nervous System and Fat Loss

00:23 Modern Stress and Ancient DNA

00:59 Self-Care and Nervous System States

03:18 Understanding Cortisol and Stress

04:40 Managing Stress for Fat Loss

07:21 The Importance of Sleep

09:42 Body Fat and Survival Mechanisms

12:38 Metabolic Implications of Chronic Stress

15:20 Practical Tips for Sending Safe Signals

18:06 Conclusion and Final Thoughts

The power of two daily walks (one before breakfast; one after dinner) for optimal health and to "hack" weight loss.

In this episode, we explore eat.simple Rule #7:: taking two walks a day.

Discover why the host believes this is the closest thing to a 'health hack' and how it offers both metabolic and holistic benefits.

The episode breaks down the science and ancient human logic behind walking, emphasizing its role in circadian rhythm orientation, gene expression, fat utilization, and mental well-being.

Whether it's a brisk walk before breakfast or a leisurely stroll after dinner, these daily walks can significantly influence your health and happiness.

Learn more about the profound effects of walking and how simple it can be to integrate this habit into your routine.

00:00 Introduction to eat.simple Rule #7:

00:32 The Concept of Walking as a Hack

01:47 Benefits of Walking Beyond Step Counting

05:31 Walking and Human Evolution

08:59 Metabolic Benefits of Walking

10:53 The Many Benefits of Walking Before Breakfast

14:50 The Brain's Fuel Options: Carbs and Ketones

15:27 Morning Walk: A Metabolic Boost

16:36 The Modern Morning Stress Trap

17:45 Overcoming Obstacles for Morning Walks

19:33 The Benefits (and Joy!) of an After-Dinner Walk

22:05 Insulin Sensitivity and Metabolic Health

27:25 Practical Tips for Daily Walks

29:18 Final Encouragement: Just Walk!

In this episode, we explore the profound importance of sleep for metabolic health and weight loss.

Learn why sleep is as crucial as food for your body's functions and discover practical strategies to enhance your sleep quality.

From meal timing to evening wind-down rituals, get actionable tips to align your circadian rhythms for better health.

Understand the impact of light exposure, nervous system state, and environmental factors on sleep.

Dive into the science behind sleep and nutrition, and start implementing these simple yet effective techniques today for a healthier, more restful life.

00:00 The Importance of Sleep for Metabolic Health

01:19 The Role of Circadian Rhythms in Sleep

03:12 The Impact of Poor Sleep on Metabolism

06:14 Actionable Tips for Better Sleep

08:04 The Evening Wind Down Routine

21:01 Creating a Sleep-Friendly Environment

26:56 Final Thoughts on Sleep and Health

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The power of elongated meal intervals and how FASTING fits into the FEASTING paradigm learned so far. 

In this episode, we dive deep into eat.simple rule number 5: pushing your meal intervals. 

Discover how prioritizing and achieving satiety through proper meal consumption can eliminate snacking, reduce food noise, and enhance weight loss. 

By focusing on being a meal-eating animal rather than a grazing one, you will learn to trust your hunger signals, prioritize protein, break your fast epically, and align your eating with circadian rhythms. 

The discussion also touches upon the psychological and physiological benefits of satiety, making this episode a transformative guide to better eating habits and overall well-being.

00:00 Introduction to eat.simple Rule # 5

00:25 The Importance of Satiety and Meal Intervals

01:01 Eliminating Snacking for Weight Loss

02:17 Understanding Food Noise and Satiety

04:02 Reiterating the Eat Simple Rules

04:20 The Role of Protein and Circadian Rhythm

05:38 Meal Timing and the Funnel Concept

12:31 The Misconception of Intermittent Fasting

18:19 The Spiritual and Feminist Perspective on Satiety

20:52 Conclusion: Embracing Satiety and Meal Intervals

Introducing "The Funnel," a game-changing meal timing philosophy for effortless weight loss.

In this episode, we dive into the complexity of meal timing and introduce 'The Funnel,' a proprietary weight loss philosophy that aligns meal timing with our natural circadian rhythms.

Learn about the eat.simple rules and how big, nutrient-dense breakfasts followed by smaller meals throughout the day can improve satiety, reduce cravings, and enhance sleep.

Explore how this diurnal-based approach can transform your eating habits, boost energy, and support sustainable weight loss without relying on rigid calorie counts or arbitrary eating schedules.

00:00 Introduction: When Are You Supposed to Eat?

00:32 The Funnel: A Revolutionary Meal Timing Philosophy

00:47 Eat Simple Rules: The Foundation of the Funnel

01:47 Understanding Your Diurnal Nature

03:11 Executing the Funnel: Practical Steps

03:57 The Importance of Breakfast

05:48 Lunch and Dinner: Adjusting to Your Hunger

11:44 The Role of Satiety and Satisfaction

14:34 Evening Snacking and Sleep

20:38 The Metabolic Fire: Feasting vs. Grazing

23:30 Conclusion: Trusting Your Body's Natural Rhythm

eat.simple Rule #3: Break Fast Epically

(part 3 of an 8-part series: The eat.simple 8 Simple Rules)

In this episode, we delve into eat.simple Rule #3 - breaking your fast epically to change the game.

Building on Rule #1 (answering hunger with a meal) and Rule #2 (prioritizing protein), this rule emphasizes starting your day with a nutrient-dense, protein-dominant meal.

This conversation highlights the importance of eating to satiety, introducing the body's relationship with circadian rhythms, and the metabolic benefits of consuming a substantial breakfast.

This episode demystifies why aligning meal timing with natural rhythms can optimize health and well-being.

00:00 Introduction to eat.simple Rule #3

00:15 Review of Previous Rules

00:37 The Importance of Prioritizing Protein

01:32 Understanding Circadian Meal Timing

02:06 The Cultural Shift in Meal Timing

04:36 The Science Behind Morning Hunger

07:23 The Concept of Epic Breakfast

09:11 Practical Tips for an Epic Breakfast

13:22 The Benefits of Eating to Satiety

21:37 Implementing the Epic Breakfast

24:16 Conclusion and Next Steps

eat.simple Rule #2: Prioritize Protein

(Part 2 of an 8-part series: The eat.simple 8 Simple Rules)

In this episode, the importance of prioritizing protein in our diet is highlighted, especially for women.

Explaining that humans are omnivores who need a combination of animal and plant-based foods for optimal health, the episode delves into how protein, made up of amino acids, is the building block of the human body.

It examines the pitfalls of reducing food to just fuel, advocating instead for nourishment that encompasses all nutrient needs, including minerals and hydration.

The relationship between hunger, satiety, and protein intake is discussed, arguing against the conventional wisdom from fitness and diet industries.

Drawing from biological research, the episode emphasizes that our body intuitively knows how much protein we need and encourages trusting hunger signals to achieve a healthy metabolism.

00:00 Prioritize Protein: The Key to Nourishment

00:36 Understanding Your Biology and Nutrient Needs

01:19 Debunking the 'Food is Fuel' Myth

02:35 Hunger Signals and Nourishment

06:51 The Role of Minerals and Hydration

08:32 The Problem with Macro Tracking

11:18 Trusting Your Appetite Signals

13:34 The Importance of Amino Acids

21:38 The Palate: Your Nutrient Gatekeeper

26:53 Conclusion: Trust Your Hunger and Prioritize Protein