The More Than Weight Loss Podcast with Dr. Molly Lupo

This week on The 4Ms with Molly (#043 ), I'm talking all about how you can have cake and pizza at your kid's birthday party - and still lose weight. 

In this episode (# 043), I give you strategies on

• Mindfulness
• Mindset
• The inner chatter
• Being present when you eat

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 
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Website

This week on The 4Ms with Molly (# 042), I am talking all about strength training with @MelVogel.

In this episode you will learn...

📕 Why less cardio and more strength training may help your overall health & fitness goals

📕 How to find a good balance for fat loss between cardio & strength workouts

📕 Why rest days are important, and how to plan them

📕 How the after (calorie) burn of strength training pays off - and why fat can’t live where muscle grows!

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

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Website

Connect with Melissa:
Instagram
Website

This week on The 4Ms with Molly (# 041), I am talking all about how you can have a more indulgent weekend, and still get right back to what feels good and empowering without derailing your progress. 

In this episode (# 041 ), I give you mindset shift strategies to...

• Recognize and become aware of eating for comfort or relief
• How to lean into your feelings instead of pushing them away
• Why you are ok, and you don't need food or alcohol to make you "better."
• Why emotional eating is a cyclical experience
• How to develop new habits instead of emotionally eating
• Why an attitude of willingness is everything in your journey

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

This week on The 4Ms with Molly (# 40 ), I teamed up with Kaitlin Soule, a Cognitive Behavioral Therapist who specializes in treating anxiety for women & we’re talking all about: 

• How to enjoy the sweets in moderation instead of bingeing them?
• What is self sabotage, and how can we recognize it?
• How to notice the big feelings under our emotional support food and how to feel our way through them instead of eating our way through them!
• Why is eating the easy way out of emotions, but in reality makes things harder for ourselves?
• Why are some mindfulness tools hard to access in the moment, and what can you do instead? 

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

This week on The 4Ms (# 039), I'm talking in quick bites all about self-sabotage. 

In this episode (# 039  ), I give you strategies to develop awareness around what self-sabotage + self evaluating thoughts are, how to recognize them, and how to rewrite the story and stay in alignment with yourself to lose weight for good. 

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

This week on The 4Ms (# 038 ), I teamed up with Bee Creel & we’re talking all about limiting beliefs: what they are, and how we can go deeper into a practice of self-love around them to create new beliefs. 

We also chatted about how we can come home to ourselves when we are stressed out with actionable tools.

We discussed meditation - how to start, develop, and make your own practice with ten minutes a day.

We did a deep dive into how we can stress less, and how we can improve our sleep

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

Connect With Me:
@unsinkablemollynp 
Facebook Group
Website

Links Mentioned in the Episode:
Use the code "MOLLY" to access Bee's 31 day meditation series for FREE below
https://vimeo.com/ondemand/meditationchallenge

Connect with Bee!

Instagram: @beeyourhealth
Website

Do low calorie diets really mess up your metabolism?

This week on The 4Ms (#038 ), I teamed up with Angie Asche, Registered dietician & we’re talking all about fat loss.

We're covering topics like:

• Do low calorie diets really mess up your metabolism?
• How do you optimize your metabolism?
• What's the real scoop on collagen -what is it, do we need it, and do you count it as a protein?
• What's your favorite way to find someone's calorie numbers for fat loss?
• Menopause and fat loss - why does it get harder as we get older?

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

Connect With Me:
@unsinkablemollynp
Facebook Group
Website

Links Mentioned in the Episode:
Angie's Cookbook

Connect with Angie
Instagram: @eleatnutrition
Website: www.eleatnutrition.com

This week on The 4Ms with Molly ( episode # 036), I am bringing you a mindfulness meditation tool for eating. 

In this episode (# 036), I give you a tool to use to practice mindful eating  - with anything you'd like. It could be an apple, watermelon, yogurt, peanut butter cup, cake - whatever you want to work on eating more mindfully.

In this meditation, you’ll use your five basic senses: touch, sight, hearing, smell, and taste. And, you’ll slow down enough to actually taste your food, and get really present with it.

You will get to hone in on where your satisfaction level lies - is it bite four, eight, or ten? This is your own intuitive experience, and you get to decide. 

The best part of eating with your senses is that you are slowing down the pace of your eating. When you sit down, feet on the floor, feel grounded, and can give some gratitude towards your food you are coming into the present moment and you are connecting your food and your body in a very meaningful way. 

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

Connect With Me:
@unsinkablemollynp 
Facebook Group
Website

This week on The 4Ms (#035 ), I teamed up with Stephanie Morgyn & we’re talking all about mindfulness, intuition, and questions to ask ourselves before we take a bite!

In this episode (#035), we give you tools you can use to tune in to your hunger/fullness levels, develop a mindful eating practice, tools we can use when we are stuck in a rumination loop, and how we can teach our kids mindfulness practices (spoiler: she has a great spider man mindfulness tool to use with our little ones!

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

Connect With Me:
@unsinkablemollynp 
Facebook Group
Website

Links Mentioned in the Episode:
The Everyday Mindfulness Program

Connect with Stephanie:
Instagram
Facebook
Website 
You Tube
Twitter
Pinterest

Are you wondering how to beat your period cravings?

Maybe you don't have to "beat" them.
Maybe you have to learn to flow with them (pun was not intended, but here we are), and maybe eating a bit more of food is the answer (depending on which phase of your cycle your in).

On today's episode of The 4Ms with Molly, I'm giving you the low down on the 2 phases of your period, how you can plan to fuel your performance based upon this, and how it directly applies to your nutrition.

Spoiler alert: you need different amounts of calories during different phases of your cycle!

Connect With Me:
@unsinkablemollynp 
Facebook Group
Website

Links Mentioned in the Episode:
Omni TDEE Calculator