The More Than Weight Loss Podcast with Dr. Molly Lupo

Dr. Kayla Ives is a Pelvic Floor Physical Therapist, local to Omaha, who helps women with pelvic floor training. 

In this episode, we’re talking about all things  pelvic health - sneezing + peeing, running + peeing + pain with sex, constipation, and more! We dive in, and define what pelvic floor physical therapy is, and who it is for.

We also discuss the four main functions of the pelvic floor: support, stability (part of the core muscles), sphincter, and sexual. While all these are part of the pelvic floor and affect it’s functioning - these can also become dysfunctional.

We discuss what actually happens when you experience incontinence, and how there is essentially a pressure breakdown in the system and your bladder is the weakest link. Furthermore, Dr. Kayla teaches us, “The amount of pressure you create is greater than the amount your body can handle.”

Last but not least - she teaches us why Kegels aren’t enough (who knew)?! She teaches us how our bodies never do a Kegel by themselves, they only work part of the system, most women do them wrong, and most of the time symptoms are not related to the weakness itself. 

Get ready for a Q and A Episode - # 032! A new episode dropped this morning for The 4Ms with Molly - Macros, Mindfulness, Meditation, and Movement!

In this week's episode (#032), Dr. Molly Lupo answers your questions!

You do NOT want to miss this episode!

Q and As answered...

• How to feed the family with one meal, and have everyone be happy?
• Which foods are the best for weight loss?
• How to fuel for workouts - when you work out daily?
• How to embrace health and eating for life?

Connect With Me:
@unsinkablemollynp 
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This week on The 4Ms (# 031 ), I'm talking all about negative self talk and why it doesn't serve you. 

In this episode (# 031 ), I give you strategies on:

• Why our brains are prone to negativity
• How we can recognize the patterns, and change them.
• How we can care for ourselves with self-compassion and empathy
• Why most weight loss programs come from a place of dislike
• How to approach behavior change with purpose
• How to engage in activities that matter to you
• Why picking the thing that is worth your time and you find meaning in - regardless of how you feel - can be an act of self-compassion.

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

Connect With Me:
@unsinkablemollynp 

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This week on The 4Ms (# 030 ), I teamed up with EC Synkowski and we’re talking all about:

- The 800 gram fruits and veggie challenge - what it is, how to do it, and how to put it into practice.
- Potatoes, corn, olives,  and beans all count in the 800 gram challenge!
- Food Sensitivity Tests: her thoughts, why they may not be the most validated or useful test, how our immune system works, and why the food sensitivity tests are really more of a measure of what you've recently eaten, and why they can actually make you develop neuroses around real foods that are likely not the problem.
- How to eat enough protein a day, where to start, and how to break it up.
- Muscle Mass: when do we start to lose muscle mass and organ capacity? Why we don't need as many calories as we age, why we have to get tighter on our diets as we get older, and why it's important to keep doing the strength based workouts to build muscle as we age.
- Habits: Questions to ask yourself to actually get real behavior change, and how to make an impactful difference in your own life?
- We answer the question: Should we eat the calories back from our workouts?
- Her thoughts on why weight isn't connected with your value as a human being, and why if we believe that fasting blood glucose is a health indicator - the weight is no different.

Connect with me:
@unsinkablemollynp
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Connect with EC:
Website: https://optimizemenutrition.com/
Facebook: https://www.facebook.com/optimizemenutrition
Instagram: https://www.instagram.com/optimizemenutrition/

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 (# 029 ), I teamed up with Claire Bidwell Smith (grief therapist and author), and we talked about grief + strategies to get you through your hardest days.

In this episode (# 029 ), we talked about...

- Claire's story of losing both of her parents to cancer, her journey into motherhood,  her journey through grief, becoming a grief therapist, and authoring three books through it all. 
- We discussed how grief ebbs and flows throughout all of our lives, and ways to sift through it.
-  Her journaling techniques, prompts, and where to start with stream of conscious writing.
- Her mindfulness practices she uses every day.
- How writing letters to loved ones who have passed (or writing a letter to anything you are grieving) can be a healing experience.

Connect With Me:
@unsinkablemollynp
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Connect with Claire Bidwell-Smith:
Instagram
Website 

This week on The 4Ms (# 028 ), I'm talking all about ending black and white thinking.

- It's letting go of the all or nothing mindset
- It's learning how to show up imperfectly and still get results
- It's learning how to talk to yourself when you have a "slip up."
- It's learning how to catch and redirect your thoughts and feelings so you can tolerate the uncomfortable feelings. 
- It's learning that your weight, progress, etc. have no correlation on the fact that you will still face uncomfortable emotions, and it's about finding a way to entangle yourself with the emotion instead of trying to willpower your way out of it.

Connect With Me:
@unsinkablemollynp
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This week on The 4Ms (#027), I teamed up with Elia from @Feedyoursister & we’re talking all about meal prep made easy!

In this episode (# 027  ), we give you strategies on:
- Saving money on groceries
- Her favorite quick and easy meals
- Her favorite methods to meal prep
- Her framework for how she thinks about meal prep

And, so much more!

Looking to sign up for #MoreThanMacros? Click here!
Doors close April 8th!

Connect With Me:
@unsinkablemollynp
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Links Mentioned in the Episode:

Poached Shredded Chicken
Spicy Shrimp Salad
Miso Maple Chicken
Miso Maple Salmon

Connect with Elia:
Instagram
Website

Emily is a busy mama, works two jobs, and came to looking for a sustainable way to lose weight, develop mindfulness practices, and find a more balanced way to live.

We are chatting about where she was at (drive thru coffee every morning, skipping breakfast, etc), what she started incorporating every week to make small, yet, impactful changes to habits and her own patterns with eating, and how she ended up losing the weight - and while that was a perk, what really helped her was diving into the mindfulness practices.

In this episode (# 026 ), we give you strategies for

❇️ Meal Prep
❇️ Her favorite on-the-go snacks
❇️ How she met her protein needs
❇️ How she used journaling as an outlet for difficult emotions instead of eating them
❇️ How she incorporated self-care into her daily routine

And, so much more!

Use the code: SPRING20 to save 20% off More Than Macros
Sign up HERE!

**Want to win a scholarship to #MoreThanMacros and #Plan.Prep.Plate? Click here to enter!

This week on The 4Ms with Molly (# 025), I teamed up with Katie DeSantis, owner of Vitality Bowls& we’re talking all about her favorite smoothie, a framework for a fool-proof way to make a smoothie, juicing vs. smoothies, spring time smoothie flavors, and her favorite pairings with smoothies to keep us satisfied and full!

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:
Vitality Bowls Omaha

Connect with Katie/Vitality Bowls:
Instagram
Facebook

This week on The 4Ms (# 024 ), I'm talking about self-sabotage and emotional eating.

In this episode (#024 ), I give you a tool you can use wherever you are to pause, incorporate identify your triggers, thoughts, and responses while developing a more mindful practice around food.

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