The More Than Weight Loss Podcast with Dr. Molly Lupo

On today's epsiode I am sitting down solo and answering the age old question: How many calories should I eat for weight loss? I go a bit into the nuance of how it's not all calorie in/calorie out - but we can get pretty close to targets, and then plug and play!

I talk all about what makes up your metabolism, how to find your maintenance calories, and how to plan a intentional deficit for weight + fat loss so you can feel amazing from the inside + out!

To use the Energy Expenditure Calculator, Click HERE! I do recommend switching the BMR formula to Harris-Benedict!

To get on the waitlist for Nourished, Click HERE.
To connect with Molly, click HERE

On today's episode I am sitting down with my current cohort of Nourished [my 3-month Nutrition + Lifestyle group coaching women] and Laura from @lolohomekitchen to break down meal prep! The episode is a little different as it blends a live bonus coaching call with Q + A, and real actionable strategies to apply to everyday life!

We talk all about having a meal prep system, inventory, organizing your shopping list, easy recipes, and how much protein you actually need to prep depending on your family size!

As the weather turns cooler this fall, I share my soup hacks, meal prep strategies, and how we stay on top of meal prep as a family of 6!

Plus, I share my favorite way to cook once, and eat (mostly) all week that I use with clients, too!

To get on the waitlist for Nourished, Click HERE.
To get Molly's weekly emails with tools, strategies, and tips, click HERE
To connect with Molly, click HERE
To connect with Laura, click HERE

On today's episode I am sitting down solo to tell you all about a method that has changed my life: Timecrafting!

If you find yourself saying, "I don't have the time," this podcast episode is absolutely for you, and has the potential to change your life just as it did mine.

Happier Hour

To connect with Molly, click HERE

I hope you enjoy this episode and if you do, please leave a review wherever you listen to podcasts! Huge thank you to every person who has left a review - appreciate you!

This week on The 4Ms with Molly (# 050 ), I teamed up with Dr. Diana Hill & we’re talking all about mindful eating, how to make peace with our body image, and re-imagining weight loss using our Values. 

In this episode (# 50 ), we talk about & give you actionable tools for...

• Flexible Perfectionism
• Identifying your Values & Taking Aligned Action 
• Self-compassion for when you're learning
• Behavioral Activation Theory
• How to start working with your hunger & fullness levels 

About Dr. Diana Hill

Diana Hill, Ph.D. is a modern psychologist, mom, and co-author of ACT Daily Journal: Get unstuck and live fully with Acceptance and Commitment Therapy. She is the host of the podcast show Your LIfe in Process, blogs for Psychology Today, is on the clinical advisory board of Lightfully Behavioral Health, and is a guest teacher at InsightLA, Mindful Heart Programs, PESI and Praxis CE. Through her online teachings, executive coaching, and private therapy practice Diana encourages clients to let go of unhealthy striving and build psychological flexibility so that they can live more meaningful and fulfilling lives. Diana practices what she preaches in her daily life as a mom of two, homesteader, and yoga teacher. Go to drdianahill.com or her channels on Instagram, Facebook, Twitter, YouTube (@drdianahill) to get tools to build psychological flexibility into your daily life.

💚Modern psychologist, mom, psychological flexibility guide
🌎Strategies for values-rich living (embodied, aligned, content)
📘ACT Daily Journal out now

Connect With Me:
Schedule a free breakthrough session!
@unsinkablemollynp
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Connect with Dr. Diana Hill:
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Website

This week on The 4Ms with Molly (# 047), I teamed up with Kristen Jensen, a Registered Dietitian & we’re talking all about weight loss & PCOS. 

In this episode (# 47 ), we give you strategies on

➡️ What is PCOS, and what does it mean?
➡️ How can someone with PCOS successfully lose weight?
➡️ What other lifestyle interventions we can focus on to feel better (spoiler alert: it’s all about nutrition, exercise, and stress management)!
➡️ How to know if you are in a true weight loss plateau?
➡️ Losing weight without tracking

To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.

This week on The 4Ms with Molly (# 046 ), I teamed up with Katy Bandy, a licensed therapist, & we discussed some of my favorite topics:

• How you can pivot to mindfulness when all you want to do is eat all the doritos, chocolate, and booze
• A fancy term called “Dialectical Behavior Therapy” and how you can use it and apply it to your daily weight loss journey 
• How to start a morning routine so that you’re more productive throughout the day AND shift the morning routine when it’s not working 
• Why an evening routine is so important for your health and mental game
• How to let go of perfectionism, and find middle ground (this applies to life circumstances, weight loss, your job, your family -- everything)!

To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.

Connect With Me:
Schedule a free breakthrough session!
@unsinkablemollynp 

Facebook Group
Website

Connect with Katy:
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Website

This week on The 4Ms with Molly (# 045 ), I teamed up with Dr. Wendy O' Connor.

➡️ We discussed self-sabotage & how to stop it dead in its tracks.

➡️ We discussed rewriting our limiting beliefs so we can be aligned & live the life we want to.

➡️ We discussed the most powerful thing to do when overcoming self sabotage is to change our relationship to our thoughts.

➡️ We discussed how to write our own positive affirmations (spoiler alert: start with “I am” or “I will” statements).

➡️ We talked all about cultivating new behaviors even when we’ve fallen short 1,000 times by using things like our “why,” choosing to start again (hello growth mindset), getting accountable, and embracing the grit. 

➡️ We chatted about why you shouldn’t rely on motivation (and it’s nice while we have it, like icing on the cake, but we can’t rely on it). 

To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.

Connect With Me:
Schedule a free breakthrough session!
@unsinkablemollynp
Facebook Group
Website

Connect with Dr. Wendy:
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Website

This week on The 4Ms with Molly (# 044 ), I'm coming clean about my own personal weight loss struggles, but also giving you tangible, and actionable strategies to get right back to it with my 4Ms Principles. 

And guess what, I ended up losing weight this week by applying my own principles.

In this episode (# 044  ), I give you strategies on macros, mindfulness, meditation, and movement. 

To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.

Connect With Me:
Schedule a free breakthrough session!
@unsinkablemollynp 

Facebook Group
Website