In this episode of The Mindset Diet, Iman sits down with fellow Built by Balance coach and fitness expert Lindsay Vitek to dive deep into her incredible journey of navigating the complexities of life, family, and personal wellness. From marrying her high school sweetheart to raising kids and managing emotional struggles, Lindsay shares how fitness became her anchor and transformed her life. Whether you’re a busy parent or someone seeking inspiration to overcome life’s obstacles, this episode is packed with practical advice and heartfelt wisdom.

What You'll Learn in This Episode:

• Lindsay’s inspiring journey from emotional struggles to a balanced, healthy lifestyle.
• The role of fitness in managing stress and finding personal strength.
• Tips for staying consistent with health goals while raising a family.
• How to overcome feelings of overwhelm and stay motivated during tough times.
• Strategies to balance personal goals with the demands of being a parent, spouse, and worker.

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In this episode, Iman sits down with fitness and mindset expert Mike Millner to uncover why mindset is the secret sauce behind lasting weight loss success. As two coaches who believe that weight loss is “99% mindset,” they dive into what it truly takes to reach your goals. Mike shares his personal journey, from growing up surrounded by diet culture to becoming a successful coach who helps clients rewire their habits, behaviors, and identities.

Together, they explore why a strong mental foundation is essential to any physical transformation. You’ll learn practical strategies for shifting your mindset, the key to breaking free from self-sabotaging habits, and the steps you need to take to make weight loss stick. Whether you’re feeling stuck in your journey or seeking a new perspective on dieting, this episode is packed with insights and inspiration that will empower you to reach your goals from the inside out.

Key Topics Covered:

• Mike’s inspiring fitness journey: how he went from a diet-focused upbringing to empowering clients with mindset-driven coaching.
• The power of identity shifts in achieving weight loss goals.
• Practical mindset strategies to overcome common weight loss challenges.
• The critical role of self-awareness and behavior change in sustainable weight loss.
• Why both Mike and Iman believe weight loss is 99% mindset and how you can start applying this to your own journey.
• Tips for developing a growth mindset and letting go of “quick-fix” mentalities.

Why You Should Listen:
If you’ve ever felt like you’re doing everything right but aren’t seeing the results, this episode will provide the missing piece. Mike and Iman share proven strategies to help you build the mindset required for sustainable success. This isn’t just about calories or workouts—it’s about transforming how you think and feel about yourself. Listen in to learn how to break free from diet culture, embrace a healthier self-image, and finally reach your weight loss goals with confidence.
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Connect with Mike:

• Search for his podcast "Mind over Macros" wherever you listen to podcasts 
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In this episode, Iman sits down with Gretchen, Built by Balance's in-house menopause expert, to dive deep into the health challenges women face over 40. From unexplained fatigue to sudden changes in muscle tone and mood, they explore why the traditional "eat less, move more" advice often falls short for women in this life stage. Together, Iman and Gretchen break down the myths around menopause, perimenopause, and postmenopause, and discuss practical steps for staying fit, energized, and healthy.

Key Topics Discussed:

• Understanding Menopause Stages – Iman and Gretchen clarify the differences between perimenopause, menopause, and postmenopause, offering a fresh perspective on how each stage affects your body.
• Why Traditional Advice Fails – Learn why standard weight loss methods, like simple calorie-cutting, often don’t work for women over 40, and why hormone shifts play such a crucial role.
• Symptoms Beyond Hormones – Hot flashes, brain fog, hair loss, and mood swings—these aren’t just side effects of aging but signs that your body’s needs are changing.
• The Importance of Lab Work – Gretchen shares her own journey of discovering imbalances in key markers like progesterone, A1C, and Vitamin D and how regular lab work can guide women to make the right health adjustments.
• Simple, Science-Backed Tips – From adjusting your workout to managing stress, get actionable advice on staying 'fit over 40' while navigating hormonal changes.

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In this episode of The Mindset Diet, Iman dives into her top five "unpopular" nutrition opinions that might surprise you. Unlike many mainstream takes, Iman shares insights that challenge common dieting practices, offering listeners a fresh perspective on achieving long-term weight loss without restrictive tactics. This episode covers everything from snacking and fasting to the role of alcohol and stress in our wellness journeys. Tune in to rethink conventional dieting advice and discover more sustainable, balanced ways to approach your health goals.

Who should listen to this episode?
This episode is perfect for anyone on a weight loss journey who’s tired of conventional dieting advice and wants a fresh, balanced approach. It’s especially relevant for women feeling overwhelmed by strict dieting rules or looking for sustainable ways to improve their health without excessive restriction.

Why is this episode essential?
This episode challenges common misconceptions about weight loss and provides insights into building healthier habits that last. By addressing topics like snacking, fasting, alcohol, and stress, Iman offers listeners practical advice to help them achieve their goals while staying in tune with their bodies and avoiding burnout.
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Take the Results Accelerator Quiz to figure out why you're not losing weight and what to do about it.

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In this episode of The Mindset Diet, Iman shares four essential habits you must plan every week to achieve consistent weight loss. These simple but powerful strategies will help you stay organized, eliminate overwhelm, and make healthier choices effortlessly.

Why This Episode is Essential: If you're tired of feeling disorganized and overwhelmed, this episode offers practical solutions to help you stay on top of your weight loss goals. Iman emphasizes the importance of planning to ensure success, showing how small, manageable changes can lead to big results.

Who Should Listen: This episode is perfect for busy women looking for sustainable weight loss strategies without restrictive diets or excessive exercise. If you’re juggling multiple responsibilities and struggle to stay consistent, this episode will give you the tools to plan smarter, not work harder.

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Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.

Take the Results Accelerator Quiz to figure out why you're not losing weight and what to do about it.

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In this episode of The Mindset Diet, Iman dives into practical strategies for enjoying meals out at restaurants without sabotaging your weight loss goals. She explains how to strike a balance between enjoying indulgent meals and staying on track with your progress and discusses the mental and physical challenges that come with eating out, from portion control to dealing with guilt after a meal.

Listeners will learn how to approach restaurant meals with a flexible mindset, deciding whether to indulge or stick to healthier choices. Iman also emphasizes the importance of being mindful, advocating for yourself when ordering, and skipping unnecessary calories from appetizers, drinks, or desserts. Whether you're dining with friends or family, this episode provides actionable tips to help you navigate restaurant meals without derailing your fat loss journey.

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In this episode of The Mindset Diet, Iman dives deep into the topic of stress eating—why it happens, how it can derail your weight loss journey, and most importantly, how to stop it. She provides a step-by-step guide to help you recognize your patterns, manage stress more effectively, and replace emotional eating with healthier coping mechanisms. If you’ve ever found yourself reaching for a snack after a tough day or dealing with family stress by turning to food, this episode is for you.

Topics discussed:

• Why we stress eat 
• How to recognize when you are stress eating vs. when you are actually hungry 
• Steps to stop stress eating 
• Healthier coping mechanisms to practice

Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.

Take the Results Accelerator Quiz to figure out why you're not losing weight and what to do about it: 

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Are you constantly telling yourself what you should be doing to lose weight, and then feeling guilty when you don't do it? In this episode of The Mindset Diet, Iman, breaks down why "shoulding" on yourself is one of the biggest obstacles to successful weight loss.

She shares real-life client stories to illustrate how this mindset leads to the dangerous "all-or-nothing" approach, where you feel like you're either perfect or completely failing. Iman also provides practical strategies to reframe your "should" statements into empowering actions that can help you stay consistent and feel motivated on your weight loss journey.

If you're tired of feeling stuck and want to build a more sustainable approach to losing weight, this episode is for you!

Topics disussed:

• The impact of "should" statements on your weight loss journey
• How guilt and shame sabotage your progress
• The dangers of the "all-or-nothing" mindset
• The role of social comparison in weight loss struggles
• Practical tips for reframing negative thoughts
• The importance of celebrating small wins to stay motivated
• How to shift your mindset for long-term weight loss success

Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.

Take the Change Quiz to figure out why you're not losing weight and what to do about it: 

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In this episode, Iman sits down with Kim, a remarkable client who has faced an uphill battle with her health and weight loss. Kim shares her personal journey of overcoming severe osteoarthritis, limited mobility, and the struggles of maintaining a healthy weight. From Weight Watchers to finding sustainable change with coaching, Kim's story is one of persistence, small wins, and a mindset shift that has helped her lose 82 pounds so far.

She opens up about her challenges, learning to make healthier choices, and why she believes small steps are key to long-term success. 

Whether you're stuck on your journey or need some motivation to start, this is a must-listen episode. 

Episode Outline:

• Kim’s background: Struggles with weight since childhood and her decision to seek change
• What pushed to get serious about her health
• The limitations of previous weight loss programs and why Kim was looking for a more sustainable approach
• The power of small changes and setting achievable goals in a weight loss journey
• The importance of balance: Allowing indulgences while maintaining healthy habits
• How losing 82 pounds has transformed Kim’s mobility, energy, and life
• How Kim’s progress has inspired her family to make healthier choices
• The mental challenges of weight loss and how a positive mindset makes all the difference

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In this empowering episode of The Mindset Diet, Iman breaks down five essential daily habits that can significantly ease your fat loss journey. These habits are a mix of physical and mental strategies that Iman herself practices and recommends to her one-on-one coaching clients. By incorporating these habits into your daily routine, you'll not only make fat loss more manageable but also boost your overall well-being. This episode is packed with practical tips backed by research, designed to help you achieve your weight loss goals more efficiently.

Outline:

• Brief intro
• In-depth discussion of the 5 habits + studies to back up each habit 

Resources Mentioned:

• High-Protein Guide: Email Iman at [email protected] to receive your copy.
• Change Questionnaire: Take the Quiz Here to discover your breakthrough habit and get a personalized action plan.
• Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.

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