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

eat.simple Rule #1: Always Answer Hunger with a Meal

(Part 1 of an 8-part series: The eat.simple 8 Simple Rules)

In this video, we delve into the first of the eat.simple Eight Simple Rules designed to help you reinvigorate a robust metabolism and create a healthier relationship with food.

Discover why always answering hunger with a meal is foundational to overcoming chronic dieting and hypervigilance around food.

Learn how addressing hunger through nutrient-dense meals can reduce cravings and help manage weight.

Follow along as we redefine what it means to truly satiate hunger and dismantle dietary rules that have historically failed us.

00:00 Introduction to eat.simple Eight Simple Rules

00:40 Understanding Rule Number One: Always Answer Hunger with a Meal

01:06 The Impact of Diet Culture on Hunger Signals

02:19 Cravings and Their Effect on Weight Loss

05:00 The Importance of Trusting Your Hunger Signals

09:07 Defining Meals vs. Snacks

10:27 The Concept of Satiety

14:46 Overcoming Societal Judgments on Food Intake

16:45 Conclusion: Embracing Your Hunger and Satiety

Are menopause, cortisol, and sugar really making you gain weight?

In this episode, we delve into the reasons behind weight struggles in midlife women. We'll explore common misconceptions and provide solutions for metabolic mismanagement.

Join us as we discuss insulin resistance, the impact of stress, the truth about sugar, and why understanding your body is essential.

Learn actionable steps to improve your metabolic health and find out why blaming hormones might not be the solution after all.

00:00 Introduction: Debunking Myths About Menopause and Weight Gain

00:07 Generation X Women and Weight Loss Struggles

00:57 The Misconceptions of Dieting in Your 30s and 40s

01:37 Understanding Metabolic Mismanagement

03:53 The Role of Insulin Resistance

07:34 Personal Experiences with Insulin Resistance

11:13 The Impact of Hormones on Weight Gain

16:27 Cortisol and Stress: The Real Connection

22:14 The Modern Human Experience: Chronic Stress

22:28 The Role of Cortisol in Fuel Management

23:03 Understanding Glucose and Its Importance

24:11 The Impact of Chronic Stress on Insulin Resistance

25:00 The Mismatch Between Modern and Traditional Stress

28:19 The Importance of Rest and Mental Breaks

30:48 Debunking Myths About Sugar and Weight Gain

38:54 The Concept of Treats and Healthy Eating Habits

40:58 Empowering Women to Understand Their Bodies

In this candid video, I share my personal journey with Ozempic.

Despite approaching it with an open mind and critical thinking, my experience turned out to be challenging.

I delve into why I decided to try this medication, the side effects I faced, and how it affected my appetite and metabolic health.

Additionally, I touch on broader implications for weight loss and the contentious debate surrounding these types of medications.

Finally, I explore different case studies that offer varying perspectives on the impact of Ozempic.

TIMESTAMPS --

00:08 Personal Views on Medications

01:23 Instagram Post on Medication Shaming

02:16 Understanding Insulin Resistance

04:27 My Pre-Diabetes and Menopause Experience

07:01 Exploring Treatment Options

09:30 Starting Ozempic: Initial Thoughts

16:23 Mechanism of Action and Dosage

21:54 My Experience with Ozempic

22:42 The Problem with Snacking

23:31 Feasting vs. Grazing

24:35 The Struggle with Appetite Suppression

25:20 The Importance of Protein and Satiety

25:49 The Downside of Appetite Loss

30:00 The Poop Talk: Delayed Gastric Emptying

33:42 The Cost and Effectiveness of Ozempic

36:29 Case Studies: A thin woman trying to get thinner; and a real-life success story

42:08 Final Thoughts on Ozempic